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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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Weight Loss and Longevity of Life
Research tells us the ability to sustain a steady body weight throughout adult life is the single best strategy to diminish health risks and mortality rates associated with aging. Bone and muscle mass naturally decrease with age and therefore adult weight gain is vastly attributable to increased body fat. So it's safe to say that keeping fat off your body is your best way to improve the quality and length of your life. Most adults are failing at this seemingly simple solution to a longer and healthier life because it's not simple. Unless you follow the science of how your metabolism works, weight loss is confusing. And it's no wonder, recent advances in research show that many of the truths regarding weight loss are counter-intuitive: eat more, weigh less, go easier in workouts and lose fat, workout less and recover more. This week's featured article shines light on how your metabolism is either programmed to make you fat or lean and how you can re-program it for sustainable weight management throughout your life.
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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Metbolism & Weight Loss
If you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (number of calories you burn a minute) is the key to sustainable weight loss. Most diet and fitness experts will have you believe that the key to weight loss is burning more calories in harder and harder workouts and/or by drastically reduced calorie diets. Both approaches are flawed and dangerous to your health. Only a sustainable increase in your daily metabolic rate will achieve permanent weight loss. There are many ways to give your metabolism a boost including exercising at the right intensity, eating right, and putting on more muscle. 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.
Fallacy: High Intensity Training (HIT) for Weight Loss
With the health dangers of excessive body fat well documented and for reasons related to vanity, we are a population obsessed with being thin. Accordingly, many weight loss strategies have been espoused by trainers and health care professionals to reduce body fat. While everyone agrees that your body weight is the result of how many calories you take in and how many you burn from day to day, and year to year over the decades, there is a lot to consider in that statement; is it best to reduce caloric intake, or increase calorie expenditure, or both? Along with diet modifications, and specific foods and elixirs that are touted to "melt fat" and make us thin, exercise plays a critical role in nearly all weight loss programs. But, what kind of exercise? At what intensity and for how long and how often is most beneficial to reduce body fat?
Problem: One popular, but ill advised approach to accelerated weight loss is High Intensity Training or HIT. Proponents of HIT direct us to exercise as hard as possible all the time to burn the most calories per minute and create a calorie deficit which will lead to weight loss. However, critics and those of us who work with athletes know that this approach is unsustainable and can lead to bounce back weight gain, adrenal gland burnout and chronic overuse injuries. Even seasoned elite and professional athletes would not hold up to a steady diet of high intensity workouts. Additionally, if one could sustain high intensity workouts month in and month out, these workouts do not facilitate the metabolic changes that favor permanent weight loss and so you become a slave to your extremely taxing workouts. This leads to the "fit but fat" athlete because the real problem with the HIT value proposition is that while high intensity workouts may burn more calories and more overall fat per workout (along with the even higher carbohydrate burn), they do not teach your body to burn fat as its primary energy source all day long.
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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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