Phase IV 
PT montage  
Performance Newsletter January 7th  - 13th
Features
  
  
Phase IV in the News
Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year.
Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
 - an article with Robert Forster, PT, featured in TIME Magazine's Healthland from
Robert Forster, PT

 

What you don't know may hurt you.  

Learn the calf raise variation to train the neglected muscles in the lower leg.

Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.

 

 

Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes. Click Here 

 

KCRW's Warren Olney  interviews Robert Forster from the London Olympics on "Which Way LA" 

Click Here to listen  

 

Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network.  Robert discusses training elite athletes and his Olympic experiences. Click Here to listen 

   

"The do's and don'ts of running," from Reuters featuring Robert Forster. 

 

"Countdown to better habits, What physical therapists want you to know - and do"  featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.

Phase IV Student
Fitness Academy

Every Tuesday & Thursday

afternoon from 3:30 - 5:00pm    

 

Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.     

 

"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center.  Read More . . . 

 

Phase IV Women's Weight Training Class
BE A BETTER "BUTTER BURNER!"

If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!

About the Class:
  • A Weight Training class for Women of all ages and abilities
  • Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
  • The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
  • It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
  • Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!

Why Weight Training:

  • To increase your resting metabolism, decrease blood pressure & body fat
  • Reduce bone deterioration and build bone mass to prevent osteoporosis
  • Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!  
  •      
Join Rachel Suson - EP, Trainer & PT Aide every Tuesday & Thursday -
5:00pm to 6:15pm here at Phase IV

 

Give us a call at 310.582.8212 or email us at [email protected]  

 

Ask about special 10-pack rates!

 

 

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

 

 

 

 

 

 

 

 

 

Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in  

Los Angeles!" for good reason:

  • We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle. 
  • Featuring a compassionate Professional Staff with over 115 years of collective experience.

Services Include:

  • Rehabilitation programs for all Spinal Conditions
  • Sports PT
  • Post Surgical Care
  • Joint Replacement Rehab
  • Shoulder, Knee & Running Injuries
  • Water Exercise Therapy   

 

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

 

HAPPY NEW YEAR!!

At Phase IV we are continuously working to update our services and information to better inform our communities. Check out the new features and format below and let us know your feedback - [email protected]

Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center and Forster Physical Therapy
  

Phase IV Clients Shine in 2012 

Olympic Success

 

Allyson Felix - This year at 2012 Games in London, Allyson won her first gold  medal in her signature event, the 200m sprint to cap her six year dominance of this event. She is the unprecedented 3x World Champion at this distance and the returning silver medalist from Beijing, where she also won a gold medal as part of the relay squad.

 

Alyson also won Gold medals in the 4 x 100m & 4 x 400m relays at the Games in London. Allyson left the 2012 Olympic games in London with her best medal total ever -

3 GOLDS!!

  

Although Dawn Harper was the defending gold medalist in the 100m hurdles going into the 2012 Olympic Games, she was not the favorite in the London Olympics but it was no surprise to us when Dawn dashed to the finish line to win the silver medal!  

 

Kim Rhode posing Kim Rhode became a record setting Olympian in 2012 when she achieved what no other American has ever done in Olympic history! Winning the gold medal in the Women's Skeet shooting in London she became the first American ever, man or woman, to medal in an individual event in five consecutive Olympic Games!

 

The 2012 London Olympics are over, but for the athletes, our staff at Forster Physical Therapy and Phase IV Health and Performance Center as well as our clients too, the impact continues and is sure to be long lasting.

 

Maria Sharapova
finished the 2012 season
ranked #2 in the world with 50 wins, only 8 loses. She made it to the finals in two of the four majors (French & Australian Opens) and won the French Open. To make it an even more special year, Maria won the silver medal in the 2012 Olympic Games in London for her home country of Russia. 

We are so very proud of client's success in 2012:
shayne garvey
Cycling: Shayne Garvey - I competed in the Leadville Trail 100 MTB. This is it.  The race of all races. One hundred miles across the high-altitude, extreme terrain of the Colorado Rockies. Created for only the most determined athletes. Shayne PR'd and improved his time by 1 hour!

Hiking/Climbing: John Dugene - My trip was to Mt. Vinson in Antarctica.
It is
the highest peak on that continent at 16,050 feet (4,892m) and one of the "Seven Summits." The trip lasted about two weeks with the weather at 10�F in the  daytime and -15� at night. I had not been working with Phase IV for long but they really helped in finding good training heart rates based on metabolic factors, and especially in getting my training and expedition diet dialed in.

Running & Weight Loss: Robert Gilchick - I had my best performance year yet  since taking up running again in 2008 after a hiatus of many years and starting  with Phase IV in 2009. In 2012 I recorded my personal record in a marathon - Chicago in October, which was 4:58; first time ever breaking 5 hours and Improved time by over an hour! OH YEAH, I ALSO LOST  A TOTAL OF 72 LBS!!

Triathlete/Ironman: Matt McLaughlin - I was 2nd at the Duathlon Sprint Duathlon National Championship, 3rd at the California State 2-Man-Team Time Trial Championship, 2nd in my age group in the Malibu, Carpinteria, and Santa Barbara triathlons, and also won my age group in two duathlons in Camarillo. Because of all my success I decided to write a book called Fit at Fifty which is guided largely by principals learned at Forster Physical Therapy and Phase IV, and is available on Amazon, Barnes and Noble.com, and in hardcover, paperback, Kindle and Nook formats. You can you also visit my website: www.fitatfiftybackfromthebrink.com

 

Phase IV Events

LA Roadrunner Event - Robert Forster, P.T. and Holly Perry, E.P., will be attending the Los Angeles Roadrunners event at the Westminster Avenue Elementary School Saturday, January 12th.  Robert will be performing free injury assessments to the Roadrunners group and Holly will be speaking about nutrition & hydration for runners. To find out more please visit http://www.lamarathon.com/roadrunners/ 

 

Interactive Stretch & Roll Clinic at Phase IV

Saturday, January 12th at 1:30pm

Fee is only $25 and includes a stretch strap. Click Here to read more . . . 

 

Back by Poular Demand - Phase IV RunLab™  Space is limited for this very personalized clinic so register today and take your running to the next level!


Phase IV RunLab™ Analysis clinic

Wednesday, January 30th

7:00 - 9:00pm at Phase IV

 

Clinic includes four classes

  • Run Gait  & Shoe Check
  • Nutrition/Hydration Optimization Class
  • Posture & Flexibility Screening 
  • Training Plan Review

Run Lab fee is only $49 & includes Stretch Strap, Ice bag & Accelerade products.  The Phase IV RunLab™ will provide you with all the tools you need to improve your times and enjoyment!  Read more about this clinic . . . 

 

RSVP for an Event / Lecture

 

Future Phase IV Events

 

Give us a call at 310.582.8212 or email us at [email protected] to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists. 

 

We're looking forward to working with YOU!

  
Dangers in the Gym!

Overhead Press and Rotator Cuff Injuries    

 

Everyday we see research that shows exercise is the best medicine to prevent and treat many of the lifestyle diseases that plague our population. However, many people are not sure what to do in the gym and they are rightfully concerned about getting injured. Exercise is powerful medicine but proper dosage and use is critical to avoid problems and assure success. 

 

At Phase IV we evaluate every exercise in a risk-benefit analysis. If the potential of injury is greater than the benefit, or if the same result can be attained with a safer move, the exercise is not prescribed. In this new weekly column we will address one dangerous exercise each week.  

 

Overhead Press on Machine, With Barebells or Dumbells (works deltoids, triceps).  Pushing a weight over head causes the bones of the upper arm to impinge on the roof of the shoulder called the acromion. Between these two bones is the tendons of the rotator cuff and this movement will wear through these structures and require physical therapy or surgery to repair.

Alternative:
Click here to learn more. 
Press Room 

Countdown to Better Habits: What your Physical Therapist wants you to know and do.  Published by the Chicago Tribune - featuring Robert Forster, PT.  

 

Robert Forster - PT, Founder & CEO of Phase IV and Forster Physical Therapy, National Spokesperson, Author, Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor's Council on Physical Fitness.

 

Friend us on Facebook: www.facebook.com/PhaseIVScientificHealthAndPerformanceCenter

 

    

Forster Physical Therapy

Office: 310-656-8600  www.forsterpt.com

  

Phase IV Scientific Health and Performance Center

Office: 310-582-8212  www.phase-iv.net

  

Specials 

Phase IV Metabolic Testing is the key to learning how to raise your metabolism and will not only show you where your current fitness level is but where you should be. It's easy & now it's affordable!!


10% Off Phase IV Metabolic Testing - Just mention this ad!

RMR TEST (Resting Metabolic Rate) - This test is the starting point for all science based nutritional programs for fat loss and achieving optimum body weight. This test precisely measures your metabolic rate and tells you how many calories YOU burn throughout the day. This test will tell you if your metabolism is slow, normal, or fast, and offer you basic guidelines on helping you reach your goal weight.

 

VO2 TEST - allows us to accurately determine your optimal "Fat Burning Zone" (heart rate range at which your physiology predominantly burns fat for energy as opposed to carbohydrates). By training in this zone, you will gradually teach your body to prefer burning fats both during exercise and at rest, allowing you to achieve your goals faster and with far greater efficiency, while burning unwanted body fat.

10% Off Phase IV Sustainable Weight Management Program   

This is the only program you will ever need! Now you can train with the same Science used by the pro's to achieve your ideal weight and the body you desire. Phase IV programs are authentic, rooted in Science and safe for athletes of all ages and abilities. At Phase IV we perform all the essential metabolic testing and structural analysis to unlock the secrets of your personal physiology and provide answers for long term success. We assign your own personal Exercise Physiologist and Physical Therapist who will create a customized daily workout program and dietary guidelines based on Periodization principles and designed for injury prevention, weight management and the healthy lifestyle you desire. They will teach you when to stretch, when to do weights and when to rest. Our team of experience Physical Therapists and Exercise Physiologists are committed to helping you achieve your weight loss goals!  

 

Program Includes: 
> Consultation with your Exercise Physiologist to set goals                   

> Daily Coaching Program including all cardio and strength training
> Structural Examination with a Physical Therapist                                 

> VO2 metabolic assessment                               

> Nutritional Consultation with your Exercise Physiologist
> Resting Metabolic Rate (RMR) analysis                                              

> Body Fat Index measurement            
> At home/gym Strength & Flexibility program   

> A 1-on-1 strength session with EP each month

Phase IV Partners

LA RoadRunners  

 Official Training Program of the Honda LA Marathon presented by K-Swiss. 

Free Injury Assessments from Robert Forster, PT & Nutrition/Hydration education from Holly Perry, EP 

Saturday, Jan. 12th - 8am-12pm

at the Westminster Ave Elementary School

1010 Abbot Kinney Boulevard  Venice, CA 90291  

http://www.laroadrunners.com  Twitter - @laroadrunners  Facebook - laroadrunners     

 

  

Cynergy Cycles Cynergy Logo

Winter Base Training Lecture -

Time to Build Your Aerobic Base

Wednesday, Jan. 16th at 7:00pm

Presented by Robert Forster, PT 

Road & Mountain Bike Group Demo Rides - Call 310.857.1500 

2300 Santa Monica Blvd., Santa Monica www.cynergycycles.com 

 

    

Top to Top logo

Top to Top  

Marathon Readiness Lecture
Tuesday, January 22nd at 6:30pm
2621 Wilshire Blvd. - 310.829.7030 
Visit www.toptotop.com for the latest in running apparel. 
 
 
Inspire and Co.   
Devoted to student athletes around the world who want to work hard, excel in the classroom and in their sport -
Dawn Regan, Founder and CEO - 310.227.3935 
 
   

Fleet Feet Sports  

16545 Ventura Blvd.,Encino,

www.fleetfeetencino.com  

call to 818.986.8686 or email at [email protected] 


SUUNTO - Suunto logo Heart Rate Monitors and much more! 

FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS 

Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe. www.suunto.com  Suunto products available here at Phase IV


ACCELERADE & ENDUROX R4 accelerade products 

Pacific Health Labs provides products to aid you through your training like  Accelerade, after your training such as Endurox and great new products for energy and supplements!     

www.pacifichealthlabs.com Available at Cynergy Cycles and Top to Top