Save the Date
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Special Guest Speaker for the Phase IV Ladies Night with
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
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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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The Food Conundrum: For Life or Pleasure
Figuring out what to do with food can be one of the biggest obstacles to optimum fitness any athlete faces. The first question is, "what role is food playing in your life?" Most of us associate food with pleasure. Meals are at the center of all kinds of social interaction, including family time together and even business networking. But the misuse and over indulgence in certain kinds of food, can also negatively impact our lives causing both physical and mental health issues for those who lose focus of food's most important role: food is first and foremost sustenance for life! Call it life fuel. Each of our bodies needs a specific number of calories and blend of nutrients each day to produce energy and maintain cell health. And the exact number of calories each of us needs daily is as personal as our fingerprints and that number can now be precisely determined with metabolic testing. As a science based health and performance center, sound nutrition is at the core of all our programs. Helping people define their personal relationship with food is as important as determining the right amount of calories needed for good health.
Through life experience and food industry advertising, we can be programed to assign erroneous roles, and therefore power, to food. We have all found ourselves eating for emotional reasons; there is even a term for it, comfort food. Food can soothe our emotions by triggering chemical signals in the brain associated with well-being and safety. Boredom is another reason we find ourselves eating when we are not hungry. Further insidious mass advertising by the food industry has us programmed so that food becomes a preoccupation of our existence. We are bombarded by carefully constructed ads that make food both visually and psychologically irresistible. Food is presented as if it something akin to a deserved luxury, more valuable as recreation than as sustenance. We are programmed to think about our day as a series of meals to gratify ourselves instead of sustaining our health and energy levels. The food industry even conducts expensive and arduous research to find the most addictive mixture of fat, salt, sugar and other chemical additives to hook us on their products.
The social and emotional benefits of food are an important part of life and looking forward to a decadent meal every now and then is not a health sin either. However, our daily diet should be created with the notion of what is needed to maintain our body and give us energy for both our daily tasks and exercise activities that science has shown necessary for good physical and psychological health. We help our clients create three or four different and healthy menus for breakfast, lunch, snacks and dinner; they can consume on a typical weekday, and leave a few meals a week for social and emotional gratification. And as our clients follow this satisfying, real food plan, they are well on their way to conquering the food conundrum and achieving their long desired health and body image goals.
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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The Mind-Body Connection for Fitness by
Mary Lynn Rapier, Ph.D.
Ask any serious gym rat and he'll tell you that the mind-muscle connection is a vital part of his or her training routine. Studies show that this connection can help spur fitness gains. Mary Lynn Rapier, Ph.D., a licensed clinical psychologist, explains: "Self-awareness, linking mind and body, is key to the success of your workout. Some emotions are empowering, enabling you to push through previous limits, and others and can be obstacles to your success."
Rapier separates these emotions into positive and negative groups. On the positive side of the emotional divide, she says qualities such as drive, confidences, competitiveness, hope, persistence and fun can benefit you in the gym. On the negative side she lists excessive fear, insecurity, confusion, self-doubt, fatigue and sadness as the mental traits that can drain your body and mind, preventing you from creating the performance you desire.
Click Here to view archived newsletters
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Phase IV Events
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Ladies Night!
The Science and Psychology of Nutrition
Special Guest Speaker Dr. Mary Lynn Rapier -
Licensed Clinical Psychologist
read more about Dr. Rapier - Click Here
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 info@phase-iv.net 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!
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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.
Workouts Require Adequate Nutrition and Hydration to be Productive
Problem: Workouts are sluggish and results are limited
Solution: The most important practices for sports nutrition occur far away from the gym or field of play. Eating right every day is what serves athletes best in their workouts and competitions. Training every cell in the body to expect and receive nutrients at regular intervals is what makes for efficient energy production and a healthy metabolism. Click Here to read more.
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In the Press
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The Science of Building Early Season Strength
It's springtime and you've logged long workouts to develop a sound foundation of fitness. You have focused on the goals of Base training: aerobic development, cleaning up your diet, stretching, drills and some form of strength development. You trusted the science behind these long slow aerobic workouts of the last months and accordingly have developed a better metabolic infrastructure. You can't see it but you know an extensive vascular network (capilarization) has been built to better serve the metabolic needs of your working muscles. You know the muscles are more efficient at using fats as a primary source of energy while producing less lactic acid and sparing precious carbohydrate stores. You also know the light weights and easy workouts have hardened the connective tissue supporting your muscles and comprising the tendons, ligaments and fascia that will propel you to an injury free season. You have felt the stabilizing effects of the trunk strengthening exercises you've done and know that along with the drills you performed you are now more mechanically efficient. You feel this preparation will serve you well and with race dates quickly approaching you are motivated to turn up the heat on your training and jump into hard-core workouts. Read More
Meet 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:
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
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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 The following Services - Just mention this ad!
RESTING METABOLIC RATE TESTING (RMR)
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. Your RMR is determined by measuring the oxygen you consume during the test, how many calories you are burning all day. With this information we arrive at how many calories you should eat a day to lose weight or support your activities. 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.
STARTER NUTRITION
After submitting a 3-day food diary, your dietary intake will be analyzed for nutrient content, and deficiencies and excesses will be identified. You will receive personalized dietary guidelines specific to your needs based on your activity level. This package includes a 60 - minute consult where we will incorporate sustainable healthy eating patterns into your lifestyle. Consultations include customized health and nutrition recommendations to empower you to set realizable goals. We will follow up to monitor progress and promote success.
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.
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| Phase IV Partners |
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
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