| Save the Date |
Phase IV CycleLab™
Analysis Clinic
When: Wednesday, July 10th 6:30pm - 8:30pm
> Bike Fit Check
> Flexibility & Posture Screening
> Training Plan Review &
> Nutrition/Hydration Optimization Class
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for three decades.
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!
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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At Phase IV we have worked with athletes across the athletic spectrum in the ethical pursuit of peak performance. Athletes from endurance sports including Ironman triathletes, marathoners and cyclists to racket sport players and even
golfers, have been successful with Phase IV Scientific Strength and Conditioning programs in their quest to gain a competitive edge. Until recently the group of athletes that lagged behind and have been most resistive to convert to scientific training has been combat sport competitors from wrestling and mixed martial arts. Although these sports require some of the highest levels of fitness of all, their training techniques have, by and large, been stuck in the 1960's. Because they are required to perform at nearly maximum intensity for 3-5 minute rounds the conventional thinking had been that only all out training efforts will ready them for battle.
UFC's Chael Sonnen taking a Volume of Oxygen (VO2) Test with Phase IV's Director of Science, Aishea Maas
This is changing now that the popularity of mixed martial arts has grown beyond all expectations with so many fight cards to fill that a competitor might get only a couple of months notice before a fight. This has made it necessary for fighters to stay fit all year round and be able to peak their fitness in 6-8 weeks to fight effectively. A task made easy when athletes use scientific fitness testing methods such VO2 and blood lactate analysis to assess their current fitness and map out the path to reaching peak fitness in a short period of time. BJ Penn, Joe Warren, Scott Jorgensen and now Chael Sonnen have all worked with Phase IV Exercise Physiologist Aishea Maas to peak fitness when it counts.
You too, can use science to improve the quality of life and your performances. Call today for a complementary consultation and find out how science can help you reach your 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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Sickly Sweet Addiction:
Sugar and the Insulin Response
By: Rachel Suson, Exercise Physiologist
In the most recent report from the U.S. Centers for Disease Control and Prevention (CDC) researchers surveyed Americans to find if they were following the 2010 Dietary Guidelines for American.
These guidelines suggest only taking in between 5% and 15% of total daily calories from "discretionary calories", such as added sugars, fats, and alcohol. Surprisingly, researchers found that 13% of total daily calories in the form of added sugar alone. Increased sugar intake in any form (white, raw, honey, molasses, maple syrup) can have a detrimental effect on health leading to fat gain and various disease states including: cardiovascular disease, diabetes, and metabolic syndrome.
Why is sugar so dangerous?
Sugar in the bloodstream is toxic. As soon as a healthy person eats a chocolate chip cookie, metabolic mechanisms are triggered to remove excess sugar from the bloodstream, via the insulin response, and into cells where it is needed for energy. The body works to establish a proverbial Goldilocks "not too much, not too little, and just right" position. The condition where there is a constantly elevated blood sugar is known as diabetes and is characterized by symptoms such as frequent urination, compromised immune functions, impaired vision, and even coma and death.
In addition, sugar often replaces real nutrition. The 2010 Guidelines suggest that no more than 15% of total daily calories should be "discretionary", which assumes that proper nutrition is met before sugar is taken into account. Unfortunately, it is evident that discretionary calories are replacing wholesome calories and many Americans are left nutrient deficient and overweight.
Read More . . .
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Phase IV Events
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Interactive Stretch & Roll Clinic
Saturday, July 13th at 1:30pm
*Please Note: There is a $25 fee for this clinic,
Includes Stretch Strap - at Phase IV
Read more about this clinic - phase-iv.net/PhaseIV/StretchClinic
Space is Limited for these Clinics so **Please pay in advance** to hold RSVP
RSVP for an Event / Lecture
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.
Proper Hydration Yields Better Performance
Summer is here and the heat is getting turned up here in Southern California. For cyclists and runners this means dehydration and more serious conditions like heat stroke and hyponatremia. Hyponatremia is a decreased concentration of sodium in the blood, which can lead to serious physiological conditions. Avoid hyponatremia or water intoxication (a very dangerous condition) by taking in fluids with electrolytes during hyper hydration efforts. It is also important to take extra care to maintain healthy fluid and electrolyte levels to prevent heat stroke and muscle cramping.
Beyond Thirst
Thirst is a good signal that it's time to get a drink. But if you wait till you're thirsty while exercising, you've waited too long. Thirst is the first sign of dehydration.
Why Do I Need Electrolytes?
Electrolytes help maintain proper fluid balance as well as muscle and nerve functioning. The most commonly measured electrolytes are sodium, potassium, chloride, and bicarbonate. We lose electrolytes when we sweat. Also, too much plain water will flush these out of your system. Maintaining a healthy balance of electrolytes in the body is critical. Using sports products like electrolyte tablets in your water bottle will ensure proper electrolyte replacement. A pound of sweat contains between 400-700 mg. of sodium. As always, how much sodium you lose is individual to you. As you become acclimated to the heat, your body will become more sweat-efficient and you will lose less sodium. What is the danger? As you become sodium depleted (or hyponatremic), you will not absorb fluids as efficiently in the stomach and the result will be muscle cramps and fatigue. Click Here to read more.
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Press Room
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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 |
| Phase IV Partners |
Cynergy Cycles 
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
- 16545 Ventura Blvd., Encino
call to 818.986.8686
*New Partner*  iRun MB Free Lecture - Running Mechanics
with Robert Forster, P.T.
Tuesday, July 23rd at 6:30pm
1112 Manhattan Ave, Manahattan Beachwww.irunmb.com - 310.376.0100 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
NOW AVAILABLE at PHASE IV!
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