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Improve your 2014 Cycling Performance Now with Science-Based Winter Training
Wednesday, Oct. 23rd at 7pm
at Cynergy Cycles
by Robert Forster, PT
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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.
**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
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Phase IV in the News
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Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles My Journey to 125-lb Flyweight Division - a video by MMA fighter and Phase IV athlete Scott Jorgensen, with input from Robert Forster, PT, and exercise physiologist Aishea Maas 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
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
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Phase IV Women's Weight Training Class
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**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!
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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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Metabolic Efficiency is for Health and Performance
 Phase IV was conceived with the stated goal to deliver the same science used by elite athletes to the general public. Our work with athletes continues to provide the experience and knowledge we use to address the health needs and performance goals of everyday people. If you have been reading our newsletter, you know that the basis of all of our metabolic training programs, whether geared for weight loss or for running a marathon, is anchored in establishing aerobic efficiency.
Aerobic efficiency is developed with workouts performed in the optimum fat burning heart rate zone as determined by precision VO2 testing. High levels of aerobic fitness enables us to tap into the nearly inexhaustible supply of fat stored on even the leanest of bodies to produce energy. For both athletes and the general public, the result is a naturally leaner, more fatigue-resistant body that burns more fat than carbohydrate and therefore produces less lactic acid during exercise.
In the world of health and performance it is crucial that practice bears out the theoretical basis of any given approach. At Phase IV, our work with elite athletes and some of the best coaches in the world, along with thousands of recreational athletes, has lead us to the realization that the same science works for everyone. This week you will read about one of our elite athletes taking the Phase IV "Better Butter Burner" philosophy to the extreme in a "practice to prove the paradigm" event that, while it is not safe for everyone, proves the science is sound.
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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Putting the "Better Butter Burner" Theory to the Test
By Michael Hotten, Cat. 1 competitive cyclist and Phase IV athlete
I am one of those rare competitive cyclists who actually enjoys the long slow ride. And this time of year they are easy to come by. The weather is still good, the days are still long enough and there are plenty of well-organized centuries to choose from should you get bored with you normal training roads.
For the last several years my wife and I have ridden the MS Coastal Bicycle Challenge. It's a gentle route that starts and finishes in Ventura, California, with an excursion into Santa Barbara. In years past, I would do the 100 mile "Century" route and my wife, Veronica, the 60 mile "Metric Century". But this year we put the challenge to Veronica to do the full century. She trained for weeks by first getting a VO2 max test at Phase IV, and then she followed a basic periodization program. I also took her to one of Bob Forster's interactive presentations on the importance of developing a fat-burning metabolism or, as he says, "become a Better Butter Burner". She immediately bought into his idea of building and using her aerobic base to tap into her fat reserves and achieve her goal of completing a century.
So when the day came for her long day in the saddle, she was ready - and I had a job to do. I would lead her up climbs, block the wind, provide encouragement, and tell her when and what to eat. In cycling terms, I was her domestique. But I, too, was looking for a challenge. Read More . . .
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Phase IV Events
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Improve your 2014 Cycling Performance Now with
Science-Based Winter Training
Wednesday, Oct. 23rd at 7pm
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
Phase IV CycleLab™ Analysis Clinic Monday, November 4th, 6:30pm - 8:30pm * Bike Fit Check * Flexibility & Posture Screening * Training Plan Review & * Nutrition/Hydration Optimization Class Fee is only $59 & includes Stretch Strap & Ice Bag **Space is limited so call now to RSVP - 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!
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Dangers in the Gym!
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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.
Working the "Mirror Muscles"
Problem: The favorite muscle groups worked in nearly every gym in America are the ones we can see in the mirror. The biceps, pecs, abs and quads. This, along with the fact that we spend nearly every waking hour working our extremities in front of our body, only leads to bad posture and premature joint wear. These muscles are in fact typically too tight and strong for the muscles in the back of our bodies to work against to help us maintain an upright and erect posture with properly aligned joints, protected from disease.
Solution: Focus more on stretching the muscles in front of the body and perform twice as many pulling type exercises as you do pushing exercises. Pulling against resistance works the neglected muscles in the back of the joints whereas pushing works the muscles in front of the body. This is the way to create a truly balanced workout!
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Press Room
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Meet Scott Jorgensen, UFC fighter and Phase IV athlete:
Scott Jorgensen, Mixed Martial Artist
We're proud to have Scott as a Phase IV client using science in a sport dominated by more traditional training methods. Ranked 6th in the world in the Bantamweight division, Scott began training with Phase IV in July, 2013, with an eye toward peaking his fitness for specific fights throughout the year. Watch the video to hear Scott's own account of his journey to the 125 lb Flyweight division using Phase IV's training principles to reduce his weight while maintaining his strength and fitness, then tune in for his upcoming bout with Ian McCall on December 14!
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 |
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 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.
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
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