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Phase IV Student
Fitness Academy
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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 . . .
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Phase IV Women's Weight Training Class
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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!
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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 info@phase-iv.net
Ask about special 10-pack rates!
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
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
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With Exercise, When is it Too Much?
Recent research has shown that with exercise, as with all things, there comes a point when too much of a good thing is bad. My mentor in Physical Therapy School, Dr. John Papalia PT, use to say jokingly that runners live five years longer than the rest of us, but they spend the five years running, so it was a wash. Turns out it wasn't a joke. Although the new studies continue to document the far reaching health benefits of exercise, including a 19% increase in life expectancy among runners, there comes a point where too much of a good thing can turn bad. Read More . . .
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback - info@phase-iv.net - 310.582.8212
Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center and Forster Physical Therapy
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Featured Article
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One Running Shoe in the Grave
New Studies on Older Endurance Athletes Suggest the Fittest Reap Few Health Benefits - By Kevin Helliker, Associated Press
Athletes compete in the World Triathlon Grand Final in Auckland, New Zealand, on Oct. 21. In a five-kilometer race Thanksgiving morning, Ralph Foiles finished first in his age group, earning the 56-year-old Kansan a winner's medal.
Or was it a booby prize?
A fast-emerging body of scientific evidence points to a conclusion that's unsettling, to say the least, for a lot of older athletes: Running can take a toll on the heart that essentially eliminates the benefits of exercise. Read More
Click Here to view archived newsletters
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Dangers in the Gym!
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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.
Excessive Incline Treadmill Walking
Walking is a functional activity which provides many benefits for the mind and body. The human body has evolved to be a very efficient vehicle built to cover great distance with a built in economy of motion. As a weight bearing activity, walking strengthens the bones and keeps joints healthy. It is a great form of aerobic exercise that provides effective metabolic training. Walking is the perfect low intensity exercise needed to create a fat burning metabolism. The
average American takes about 5,000 steps per day and research has shown that if we focus on merely doubling that number, obesity and the lifestyle diseases that plague our population would be reduced to minimal levels.
The rhythmic nature of walking is good for the brain and helps with stress management by easing the brain into a meditative state and releasing endorphins. Walking also increases levels of endotropic brain growth factor which is required for learning via the creation new synapses in the brain.
Problem: We have seen many tendon and joint injuries from walking continuously at inclines greater than 8-10 degrees as people look to make the workout more strenuous. Walking at extreme inclines overtaxes the muscles and tendons of the ankle including the Achilles tendon. In addition, when the incline is severe it becomes difficult to maintain good body position and creates undue stress on the hips and lower back. In addition steep incline walking is
counterproductive to permanent weight loss as the higher intensity effort favors carbohydrate metabolism as opposed to creating a metabolism which favors fat as a primary energy source.
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| 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
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| Phase IV Partners |
LA RoadRunners 
Official Training Program of the
Honda LA Marathon presented by ASICS.
www.lamarathon.com/roadrunners
Twitter - @laroadrunners Facebook - laroadrunners
LA Marathon - March 17th, just 48 Days Left!
Cynergy Cycles 
Weight Training to Increase Cycling Speed & Climbing Performance
Wed, Feb. 20th @ 7pm w/ Robert Forster
Road & Mountain Bike Group Demo Rides - Call 310.857.1500
2300 Santa Monica Blvd., Santa Monica www.cynergycycles.com
Top to Top
2621 Wilshire Blvd. - 310.829.7030
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 
Heart Rate Training for Runners
Tues, Feb. 26th at 7pm with Holly Perry, EP
16545 Ventura Blvd.,Encino,
www.fleetfeetencino.com
SUUNTO -  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 
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
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