| Save the Date |
Nutrition, Hydration & Recovery for Runners
Tuesday, Oct. 15th at 6:30pm
Presented by Aishea Maas, Dir. of Science
|
|
Phase IV Student
Fitness Academy
|
Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 4:00 - 5:15pm
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
|
**NEW START TIME**
5:30PM TUES & THURS
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
every Tuesday & Thursday -
5:30pm to 6:45pm 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!
|
|
Forster Physical Therapy
|
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
|
|
|
Has your training gone flat?
Have your workouts become tiresome? Do you feel exhausted too often but have trouble sleeping? Do you have a hard time keeping your weight down in spite of all your training? These are all signs that you are over trained, even if you think you are working out enough to get over-trained! That's because the over trained state is not only created from doing too much hard work without enough recovery. More commonly it's from doing the same kind of workouts for too long over a period of time. Last week I discussed the importance of a science based approach to your fitness training regardless of your goals or how much you train. It's called Periodization training and the rules of human adaptation are at the core of this scientific approach to all fitness endeavors. (Periodization - Part One).
Whether you are looking to simply stay fit, lose a few pounds or perform at your highest athletic potential, you need to follow a Periodization training program because it is based on how the human body best responds to exercise. This week our feature article delves deeper into the science of human adaptation and the answer to the sustainable, year round fitness you strive for.
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
|
|
Featured Article
|
Periodization Fitness Training - Part Two (Part One)
The Basics Laws of Periodization Training Science
1) Recovery is Paramount: The most important thing to remember is that all work is futile if recovery is not provided. No one ever became stronger during a workout, it's only after, when time for recovery is provided does your fitness evolve. Recovery is built in to all Periodization training models because it's needed whether you feel tired or not. Each week has hard and easy days of training, every four weeks a lighter week is provided for recovery and at the end of the training year you get to kick back a bit for 4-6 weeks.
2) Fitness is Pushed From Below, Not Pulled From Above: To increase your fitness without suffering plateaus, burnout and injury you must perform workouts that are in line with your current level of fitness and progress from there, pushing fitness up slowly. Resist the temptation to do the most arduous training you can muster thinking the hardest workout you can do dictates your current state of fitness. Workouts do not define your fitness; instead your current fitness defines the appropriate workout.
3) Volume and Intensity are Inversely Related: In Periodization training the volume of training (weekly minutes of training) is always inversely related to the intensity (difficulty) of those workouts. The harder you work the less work you can do. So as your training progresses towards peak fitness and the intensity of your workouts increase, your weekly volume of training must come down. Read More . . .
|
Phase IV Events
|
Winter Training for a Great 2014!
Wednesday, October 23rd at 7:00pm
Train with science now and reap the rewards in 2014
at Cynergy Cycles - 2300 Santa Monica Blvd., SM
Presented by Robert Forster, PT
Interactive Stretch & Roll Clinic Saturday, October 28th at 1:30pm
*Please Note: There is a $25 fee for this clinic,
Space is Limited so **Please pay in advance** to hold RSVP
Includes Stretch Strap - at Phase IV - Read More . . .
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!
|
Dangers 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.
Overhead Press on Machine, With Barbells or Dumbbells
(works deltoids, triceps)
Pushing a weight over head causes the bones of the upper arm to impinge on the roof of the shoulder called the acromion. Between these two bones is the tendons of the rotator cuff and this movement will wear through these structures and require physical therapy or surgery to repair.
Alternative: Work the deltoids with straight arm lifts to 90 degrees in front of the body and also then to the side and get the same results. Work the triceps separately with push downs on the lat machine overhead cable.
|
Press Room
| |
Meet the Staff:
AMY T. TRAN, DPT, PHYSICAL THERAPIST
Amy received her Bachelors in Exercise & Sport Science from Oregon State University in 2007, and earned her Doctorate of Physical Therapy from the University of Southern California in 2011. As a former competitive water polo player, swimmer, and gymnast, she developed a strong interest in helping athletes overcome injuries and achieve functional goals. One of the highlights of Amy's career was working with an American wheelchair rugby player with a spinal cord injury who was a gold medalist at the Paralympics; she was inspired to think outside the standard orthopedic box and effectively return him to competition.
Amy currently treats various orthopedic and spinal conditions, over-use injuries, shoulder and knee pain, and has additional professional interests in treating Temporomandibular (TMJ) dysfunctions, brain injury, and vestibular impairments. For several years she has done research on pain management and in 2011 assisted in the research for current evidence and systematic reviews to create practice guidelines for the treatment of these topics. In her free time, you will find Amy dancing at the studio or surfing on the beach. She loves dance and has experience in performance and teaching.
Tesimonial:
Amy, Thank you for your dedication to my physical therapy following surgery. Your persistent encouragement and positive attitude continues to keep me focused on achieving a high level of physical rehabilitation.
Entering Forster Physical Therapy three months ago, I had no arm strength, my shoulder felt recently dislocated, and I lacked sufficient hand and wrist strength to hold an empty 8oz glass. I know I have additional work ahead of me, but I am following your regimen regularly (as directed), my shoulder is on the mend, and I now have little problem holding a full glass of water. You are truly an asset to Forster PT. - Scott
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 
Winter Training for a Great 2014!
Wednesday, Oct. 23rd at 7pm
by Robert Forster, P.T.
Road & Mountain Bike Group Demo Rides Call 310.857.1500
2300 Santa Monica Blvd., Santa Monica
iRun MB
Nutrition/Hydration and Recovery for Runners
Tuesday, Oct. 15th at 6:30pm
1112 Manhattan Ave, Manahattan Beachwww.irunmb.com - 310.376.0100
16545 Ventura Blvd., Encino
call to 818.986.8686
ACCELERADE & ENDUROX R4 Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements! www.pacifichealthlabs.com
NOW AVAILABLE at PHASE IV!
 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!
|
|
|
