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Phase IV RunLab™ Lecture:
Strength Training & Injury Prevention for Runners & Triathletes
Wednesday, Sept. 11th at 6:30pm
@ Phase IV - 1544 20th St. - SM
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over 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 Lorna Richardson, 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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Over Training
Over training is endemic in recreational athletes. In fact almost all athletes will over-train if left to their own devices. This is why elite athletes rely on coaches in spite of years of experience and a vast knowledge of their sport. Athletes, by nature, are self motivated and hard working and often impatient. Without proper coaching this combination of personality traits leads too many to work too hard, too soon and too for long.
At the outset of any training cycle athletes are enthusiastic, highly motivated and too focused on their peak season goals. This misdirected energy often results in pushing too hard before a base of fitness is established. The low intensity, early season workouts that are so critical in building the physiological infrastructure that allows for greater levels of peak fitness later; do not feed the egos of driven athletes. But those who are well coached, patient and disciplined in the beginning stages of training and stick to the science as others pass them by, are rewarded when the gun goes off months later. 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. - 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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Back From the Brink
by Michael Hotten
I don't remember the date but I remember the feeling. I got up on a Saturday morning for my normal late winter training ride and my quads were throbbing. I stood in the kitchen, staring at a can of steel cut oats, wondering if I wanted to cook up a batch, eat and head out for a cold, long ride. The answer was no. I could not do it. It was a feeling and a response I had never experienced. I was filled with fatigue and had no motivation to ride. I was, as I would soon find out, over-trained.
I have always ridden a lot of winter training miles and this year was no different. But this time I had decided I would try and restore some of the muscle I had lost over the years of riding five and six days a week. My off-season weight lifting was regular and I was going pretty heavy. The combination of riding and lifting had me headed down a road I nearly could not reverse.
I needed some expert advice so I turned to Robert Forster, PT because I know from some of the lectures he does at my local bike shop, Cynergy Cycles, that he has trained many elite athletes. If I was going to salvage this season and meet my goal to finish the Leadville 100 Mountain Bike Race I needed to find out what was wrong. It didn't take long for the Team at Forster PT/Phase IV to conclude that I had overdone it. After listening carefully to my training history on the bike and in the gym, and the performance struggles I was experiencing, Forster suggested blood work be done to rule out infection or other medical issues and a Phase IV VO2 max test to get objective data and find a fix. The test diagnosed the problem immediately. I had overdone it for sure and my lactate levels were too high even a lower power outputs. The cause was the weight lifting program. According to Forster, who is a big proponent of strength training for endurance athletes, the program I was given was inappropriate for an endurance athlete and I had failed to adjust my winter mileage to accommodate for the extra work in the gym.
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Phase IV Events
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Phase IV RunLab™ Lecture Series Strength Training & Injury Prevention for
Runners & Triathletes
Wednesday, September 11th at 6:30pm
@ Phase IV - 1544 20th St., Santa Monica
presented by Aishea Maas, Phase IV Director of Science Phase IV RunLab™ Analysis Clinic
Monday, September 16th at 6:30pm - at Phase IV
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- Run Gait Check and Shoe Check
- Flexibility & Posture Screening
- Training Plan Review & Nutrition Optimization Class
Fee is $59 & includes Stretch Strap, Ice Bag & Accelerade Products - **Space is limited so call now to RSVP Brought to you by Phase IV &Accelerade Read More Free Lecture on "New Treatments for Joint Pain "
Comparing The Regenokine Program, PLP Therapy and Stem Cell Treatments. with special guest speakers - clinicians are welcome.
Wednesday, September 25th at 6:30pm at Phase IV
Read More
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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Genius Tweaks for "Go-To" Moves in the Gym
Robert Forster PT
CEO and Founder of Phase IV Scientific Health and Performance Center
Everyday we see research that shows exercise is the best medicine to keep your body working well and for the prevention and treatment of many of the lifestyle diseases that plague our population. Exercise is powerful medicine and like all medicine, proper use is critical to get the best results and avoid injury.
For over 30 years I have traveled the world and witnessed all types of exercise programs. I evaluate every exercise move in a risk-benefit analysis. If the potential of injury is greater than the benefit, or if the better result can be attained with a safer move, the exercise is not prescribed.
Abdominal Isometric
Performance and Safety Teak:
In every day movements and postures the abdominal muscles stabilize the core and protect the spine via isometric contraction. So why do most people train the abdominal muscles in repetitive movements (crunches) that train the muscle isotonically (through a movement pattern) and subject the neck to stressful jerking motions?
To train the abdominal muscle more like they function in real life and prevent repetitive stress on the neck, lay flat on your back, knees bent and feet on flat on the floor. While keeping your head back and aligned with your shoulders and face pointing towards the ceiling, perform a curl up motion that stops when the shoulder blades leave the ground. Hold this isometric contraction for a five count and return to the starting position. Repeat five to ten repetitions for a five count hold and then either increase the hold time and/or reps as you progress in strength.
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Press Room
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Meet the Staff:
Aishea Maas, Phase IV Director of Science
 | Aishea Mass with
Chael Sonnen, UFC Fighter |
Aishea has trained and tested athletes of all levels, from weekend warriors and child prodigies to Olympic Athletes. She is the "go to scientific specialist" for professional athletes and celebrities in Los Angeles and across the country.
Aishea specializes in performance coaching for runners, cyclists, triathletes as well as scientific weight loss programs. One of the leading experts in metabolic testing throughout the U.S. & Canada, Aishea has lead Phase IV Research projects for the National Institute of Health, The UCLA Geffen School of Medicine and leading shoe manufactures. Aishea is one of the foremost experts in the field of exercise physiology & sports nutrition and teaches the essentials of Scientific testing and training.
Read More
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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| Phase IV Partners |
Cynergy Cycles 
Road & Mountain Bike Group Demo Rides Call 310.857.1500
2300 Santa Monica Blvd., Santa Monica
*New Partner*
iRun MB
1112 Manhattan Ave, Manahattan Beachwww.irunmb.com - 310.376.0100  Top to Top 2621 Wilshire Blvd. - 310.829.7030
- 16545 Ventura Blvd., Encino
call to 818.986.8686
SUUNTO - Heart Rate Monitors and much more!  FROM THE HIGHESTMOUNTAINS 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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