Phase IV 
PT montage  
Performance Newsletter January 14th  - 20th
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

Laying the Foundation for the performance of our student athletes in our communities for over a decade. 

 

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  

 

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

Featured Article  

Periodization

by Aishea Maas, Phase IV Dir. of Exercise Science

 

"Recovery should be so well understood and actively enhanced that it becomes a significant component in training" - Tudor Bompa, Father of modern Periodization theories.

 

Have you ever thought about why for over three decades the Russians were dominating almost every sport? The answer is something called 'Periodization'. In the early 1960's, Tudor Bompa, who is considered the 'Father of Modern Periodization', influenced the way Russian sports scientists approached training. Although Russian sports scientists had tried dividing the training year into different periods in the 1940's, it wasn't until Tudor Bompa's revisions in the 1960's that people really started seeing results. Perodization was a method that included phases of training that promoted rest.


This way the athletes were not training at the same intensity year round. The important differentiation is that these transitions in intensity and the new allotted rest promotes recovery and stimulates the body to grow stronger by enhancing the adaptive process via the natural hormone reactions to exercise. Growth Hormone, Testosterone and Insulin all increase when the body is stressed with a change in the nature of the exercise stimulus. However, the hormones will fade after about 8 weeks of the same stimulus as the body adapts to that stress and therefore necessitating another distinct change in the workouts. It is important to understand that all work is futile if time for recovery is not provided and the exercise stimulus is not altered after physical adaptation is achieved approximately every eight weeks. It is only after rest and recovery that adaptation can occur.
Read More about Periodization 
Phase IV Events

Phase IV Free Lecture Series

 

This Week: 

Winter Base Training - Time to Build Your Aerobic Base 

Wednesday, January 16th at 7:00pm 

Presented by Robert Forster, PT 

at Cynergy Cycles - 2300 Santa Monica Blvd.

 

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 with Ron Berry, PT 
  • Nutrition/Hydration Optimization Class - with Rachel Suson, EP 
  • Posture & Flexibility Screening with Robert Forster, PT
  • Training Plan Review with Aishea Maas, EP & Dir. of Science 

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!

Superman exercises and the effect on your spine     

 

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.  

 

Problem: The "superman" exercise is dangerous when done laying on the floor because as the leg and arm are lifted off the ground by an "active" hyper extension of the spine occurs it creates extreme stress that will damage the joints in the back of the spine called the facet joints. I.e. the large erector spinae muscles hyper-extend the spine and cram these joints which are very commonly already damaged from wear and tear in the general public.

Solution:
Click here to learn more. 
Press Room 

Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Find out more in this article - Born to Run,   

Published by the Sydney Morning Herald and 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