Phase IV 
PT montage  
Performance Newsletter
April 15th - 21st
Save the Date
Special Guest Speaker for the
Phase IV Ladies Night with
Mary Lynn Rapier, Ph.D. -

Licensed Clinical Psychologist 

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  

 

On Tuesday, February 12th, the International Olympic Committee (IOC) voting in a secret ballot recommended that wrestling be dropped from the Olympics in 2020. Wrestling has been in the Olympics since it's ancient origin and has been included in the modern Olympics since 1896. FILA, the international wrestling federation, the US Olympic Committee and USA Wrestling did not expect this announcement. None of these groups anticipated that wrestling was be considered for elimination while so many other fringe sports maintain there staus quo in the Olympics. Wrestling will now vie for Olympic inclusion with baseball, softball, karate, roller sports, sport climbing, wakeboarding and wushu (whatever that is) for a single opening in 2020.  This is not a final decision which will come in May, but the announcement has galvanized the international wrestling community and many others who know little about wrestling to fight to save Olympic Wrestling.

Although the wrestling community worldwide is a brotherhood based on mutual respect, the unexpected threat to their sport has brought together athletes, coaches and officials to form an alliance between countries where animosity one reined in a show of unity that is unprecedented.  At the recent World Championships the US and Irian wrestling team stood united against the
impending elimination of their sport in the Olympics. Next month USA wrestling and Beat The Streets Wrestling Inc., a grass roots wrestling organization that has created wrestling programs for inner city kids in NYC and other major cities around the country, have announced that three world powers, the United States, Russia and Iran, will come together in solidarity to compete in a unique wrestling event in Vanderbilt Hall in Grand Central Station on May 15. 

In the United States, where wrestling is growing at a significant pace in middle and high schools, both the US and
California Senate have passed a resolution supporting wrestling as an Olympic Sport. State Senator Lou Correa (D-Santa Ana) and a coalition of bi-partisan lawmakers came together to create Senate Concurrent Resolution (CSR) 26, a measure that would urge the international Olympic Committee to reverse it's decision to eliminate wrestling as an Olympic Sport. California has more wrestlers than any other state with 27,596 high school boys and 2008 girls wrestling this past season. Almost double the number of wrestlers in any other state.

On the national level US lawmakers are going to the mat in a fight to convince the IOC to abandon it's plan to cut wrestling as well. "The decison to cut wrestling from the Olympics by the IOC is a worldwide injustice" Rep. Dave Loebsack, D-Iowa, said in a statement. With 280,000 US high school student athletes participating in wrestling now and 17 past US Presidents having wrestled, the American tradition in wrestling is strong.

To join the fight please visit themat.com and/or sign a petition to save wrestling at:

www.change.org/petitions/the-international-olympic-committee-save-wrestling-as-an-olympic-sport-saveolympicwrestling
  
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  

Lactic Acid: Friend or Foe
An Interview with Robert Forster P.T.

Q: There has been a lot written about Lactic Acid and its role in exercise physiology and endurance exercise. What is the importance to the endurance athlete?

 

Robert Forster, PT: Lactic Acid is a natural occurring by product of the Anaerobic Metabolism of carbohydrates. That means during higher intensity exercise when your muscles are working so hard they outpace your body's ability to deliver oxygen to the working muscles and are forced to use the limited carbohydrates stores in the body to produce energy with the byproduct of lactic acid.

 

Q: So is this a bad thing?  Read More   

 

 

Click Here to view archived newsletters 

Phase IV Events
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.

 

Ladies Night!

The Science and Psychology of Nutrition

Special Guest Speaker Dr. Mary Lynn Rapier - Licensed Clinical Psychologist

Wednesday, April 24th at 7:00pm at Phase IV

 

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: Standing Barbell Biceps Curl

The standing biceps curl with a weighted straight barbell is one of the most common examples of poor bio-mechanics in the gym. Hoisting a barbell with weights in front of the body causes a moment of force that bears down on the inter-vertebral disc of the lumber spine. This is especially true with the tendency for most people to use too heavy a weight which adds the jerky "cheat move" that helps get the bar past the weakest spot in the arc of movement as the bar travels from the hips towards the chest.

 

Solution: Click Here   

 
 
Click Here to view archived newsletters
Meet the Staff
Rachel Suson, Exercise Physiologist

After graduating from UCLA with a Bachelors of Science in Physiological Sciences, Rachel gained her first formal experience working with clients as a physical therapy aide at Forster Physical Therapy. From there, she moved on to Phase IV applying her education to practical application of exercise physiology. Rachel is a weight loss and performance specialist working with both weekend warriors and professional athletes to reach their optimal performance. She has helped her clients realize their goals of completing a marathon for the first time as well as setting personal records in running, cycling, and triathlon events. Rachel's clients range in age from 10 to 90 years old as she heads both the Student Fitness Academy and Women's Weights Programs. Rachel will be continuing her education at Mount St. Mary's College to achieve her Doctorate of Physical Therapy.

 

Testimonial:

"Rachel, I don't think I could have done it without you. The extra care that week of knees and nerves made all the difference. It was tougher than I thought it would be. The highest mileage we had done in training was 20, and in my humble opinion - 6.2 miles is too big a jump for many. However - I still achieved a PR of 6:21 - next year - sub 6 hr is the goal!" -  

Claudia Schafer, Women's Weights Marathoner

 

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!!


15% The following Services - Just mention this ad!

STRUCTURE FOR CYCLISTS™

Includes Structural Examination from a Physical Therapist, 2 Personal training sessions, ankle weights, stretch strap & ice bag. Designed for the cyclist who has time constraints, limited access or simply has no desire to go to a gym. This program instructs time tested, hand-picked strength and flexibility exercises required to avoid injury and create a more fluid and powerful cyclist. Based on a history of your past & current exercise habits, injuries, and cycling goals as well as a head to toe physical examination performed by a Sports Physical Therapist your personalized, easy to learn, flexibility and strength program is instructed over two personal training sessions. This program is body maintenance specifically designed to ensure proper mechanics by strengthening your body in a way that makes your cycling mechanics more efficient.

 

VO2 MAX & 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.

 

ERGO POWER™ - Orthopedic Bike Fit with Robert Forster, P.T.

Correct bicycle fit is vital to optimal injury-free performance. Through the measurement of joint angles, Computrainer™ analysis of your pedal stroke and power output and appraisal of biomechanical deviations while in motion, we can detect imbalances and then make accurate adjustments to your bicycle. Additionally, correction of limb length discrepancies, proper shoe choice, and cleat placement will improve your power, stamina, and comfort. As a Physical Therapist, Robert knows proper joint angles/proper biomechanics and developed the Phase IV Ergo Power™ Bike Fit protocol, in use now for several years. His knowledge of sports injuries comes from over 30 years of evaluating and treating recreational and elite athletes.

 

Phase IV Partners

Cynergy Cycles Cynergy Logo 

Road & Mountain Bike Group Demo Rides Call 310.857.1500  2300 Santa Monica Blvd., Santa Monica www.cynergycycles.com 

 

     

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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