Phase IV 
PT montage  
Performance Newsletter
April 8th - 14th
Save the Date
Special Guest Speaker for the
Phase IV Ladies Night with
Mary Lynn Rapier, Ph.D.

Executive Dir. at Meadows, LA

Topic will be "The Science and Psychology of Nutrition"
Wednesday, April 24th at 7:00p
@ Phase IV - 1544 20th St., SM

Lecture Calendar
  
  
Phase IV in the News

The do's and dont's of running - from Robert Forster, PT, featured on providastaff.com

 

Bike For Life: How to Ride to 100 - A book By Roy M. Wallack, Bill Katovsky featuring professional advice and info from Robert Forster, PT

 

Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT

   

All of Your Muscle Soreness Questions Answered! 

An interview with Robert Forster, PT featuring Maria Sharapova.   

Published by fitbottomedgirls.com 

 

Easy Stretching moves to relieve body pain - Keys to healthier joints. 

watch the video aired on ABC featuring
Robert Forster, PT

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

 

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 

 

"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.

 

 

Click Here to view archived newsletters  

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  

 

Training Systems are the Key to Success 

  

When I first began working with runners in the late '70s, the "running boom" had just begun and there was little empirical evidence or research to direct us in helping recreational runners achieve better performances and avoid injuries. In the last 3 decades a large body of research evidence and conventional wisdom has been accumulated and now we have the science based answers to solve most of the hurdles that present themselves to recreational and elite runners.

 

At the 1992 Olympics in Barcelona I made a video recording of all the competitive teams as they warmed up for the woman's 100m final. My staff and I had created and orchestrated a program of complete athlete support which in the previous Olympics in Seoul was credited in helping our team of athletes win a boatload of medals and set a few world records along the way. So we knew it was working but this was going to be a close race and we needed everything done just right for our athlete, Gail Devers, to have a chance to win. 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. - [email protected] - 310.582.8212 

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

Featured Article  

Congratulations to All LA Marathoners

The road to marathon success is littered with obstacles and failure and that is why it's known to be the most grueling but rewarding of all popular race distances. For most the difficulty is the lure and that is why it is on so many "bucket lists" as a personal defining achievement. Marathon training and completion require competitors to go through many physical and emotional barriers on their way to the finish line. Physical pain is a requisite for all but too often injuries, cramping, bonking and GI distress makes race day a dismal experience.  

 

Runners like to say the pain is temporary but the glory lasts forever. Sometimes, however, the pain is not temporary and too often competitors end up walking across the finish line with unnecessary injuries and bodily stress that may linger for months or years and others don't finish at all. So if the arduous nature of this challenge is legendary why do so few competitors enter a marathon in optimal physical condition?

Read More including testimonials!    

 

 

Click Here to view archived newsletters 

Phase IV Events
Post Marathon Recovery & Training:

Answer & Question Session  

An Interactive lecture with Holly Perry, EP   

Tuesday, April 9th at 6:30pm 

at Top to Top - 2621 Wilshire Blvd., Santa Monica

 

Interactive Spine School

Everything you need to know for a healthy spine. 

Saturday, April 20th at 1:00pm

Fee is $49 & includes a stretch strap & ice bag

at Forster Physical Therapy - 427 Wilshire Blvd., Santa Monica

Click Here to 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!

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: When it comes to building advanced fitness the way to start is slow and steady. Too often the tendency of goal oriented fitness initiatives is to get to the hard work too soon. While motivation is high in the first weeks and months of training for a specific goal, whether it is to simply "get in shape", lose weight or the next big athletic event, we all tend to approach the workouts with too much vigor. Instead of first laying a solid foundation of fitness with low intensity workouts that prep our metabolic and structural systems for the hard work to come, we are romantically tied to what we call "Rocky" workouts that may satisfy our emotional drives but punish our bodies. While younger athletes and fitness buffs may not pay the price of this misguided enthusiasm with injury, older athletes most likely will and both groups are creating an artificial ceiling for their fitness.      

 

Solution: Click Here   

 
 
Click Here to view archived newsletters
Meet the Staff
Ron Berry, P.T. & Water Rehabilitation Specialist
Ron has been a Physical Therapist since graduating with a Bachelor of Science in Physical Therapy from California State University, Long Beach in 1990. Prior to that, he attended U.C. Santa Cruz and worked as a massage therapist. He has worked with Robert Forster since 1993 treating a variety of diagnoses. Upon the opening of the new clinic in 1996 he helped develop the aqua therapy program. He has also worked on developing periodized training programs with athletes at Phase IV, the Scientific Health & Performance Center, since it's inception in 2002. Since then he has returned to treating a variety of diagnoses out of the water, as well. Ron keeps active and fit through a variety of sports and hobbies. He is an active member of the physical therapy professional association, the APTA, and continues to enhance his skills through educational seminars. Ron Berry, PT

"The best aspect of my Phase IV experience was the wonderful attention I received. The wonderful therapy that Ron gave me carried me through up to mile 16 with my running. I had to walk from 16 to the end because my ITB got tighter and did not want to run. He helped me to know when to stop and stretch when my ITB was getting tight. On the hills they reminded me to get my knees higher and short strides as I kick my arms. I am very grateful to Ron for finding my tennis shoes and going above and beyond by taking them to his home so I could pick them up and use them on marathon day."

Maru Trimmer, Phase IV Client & Marathoner

 

"My therapist Ron was amazing. I have recovered 100% and would definitely see him again."

39 y/o female - Venice, CA

 

Meet more of our staff 

 

Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win Phase IV services and products:

 

Like us on Facebook: facebook/PhaseIV

 

    

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

   

Click Here to view archived newsletters 

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% The following Services - Just mention this ad!

VO2 TEST & PRESCRIPTION

As your heart rate changes during exercise so too does your body's preferred energy source. Whether you are simply looking to improve your fitness, shed a few pounds or improve your cycling performance, proper heart rate training is essential to optimizing your training efforts. VO2 testing allows us to accurately determine your optimal "Fat Burning Zone" (the 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 far faster and with far greater efficiency, while burning unwanted body fat. *excludes one-time $39 mask fee

 

COACHING ENDURO™ PROGRAM 

The ENDURO™ program is a detailed Periodization training program that will give you heart rate specific daily workouts for your rides based on your current needs and metabolic test results. Our Exercise Physiologist will develop your plan based on your training availability and tell you exactly what heart rate zones to train in and for how long. Following this Periodized plan will decrease body fat, increase performance and provide you with the confidence needed to reach your goals.

 

15% OFF! - VO2 BASE TRAINING PACKAGE 

VO2 Test & 12 Week Coaching Enduro

 

Phase IV Partners

Cynergy Cycles Cynergy Logo 

Hill Climbing
Wednesday, April 17th at 7pm
with 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

Post Marathon Recovery & Training

Tuesday, April 9th at 6:30pm   

2621 Wilshire Blvd. - 310.829.7030 
Visit www.toptotop.com for the latest in
running apparel
.
 
 
 

Fleet Feet Sports  

16545 Ventura Blvd.,Encino,
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