Phase IV 
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Performance Newsletter
October 28th - November 3rd
Save the Date

Phase IV CycleLab™ Analysis Clinic  

Monday, Nov. 4th at 6:30pm
at Phase IV

Bike fit check, Training plan review, and more!

  
Recipe of the Week
Baby Bok Choy with Cashews           



Ingredients

Directions

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 in the News
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

Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
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   

 

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 [email protected]  

 

Ask about special 10-pack rates!

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

 

 

 

 

 

 

 

 

 

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   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Injury Management Maintains Quality of Life  

 

To reduce health risks, avoid weight gain, and maintain healthy joints, we are told that we need to live an active lifestyle that includes regular exercise. There are more people performing regular recreational exercise now than at any other time in U.S. history, and this trend is growing.

 

The ironic truth, however, is that too many people get hurt working out. In addition to the financial burden of treatment, injuries cost us in other ways too.

 

The first casualty of injury is the hard-earned fitness achieved as a result of months and years of exercise, along with the health benefits associated with that fitness. Then there is the stress-reduction and feeling of well-being we achieve after workouts that are missed when we are sidelined with an injury. For many of us, workouts also provide a time to socialize, and when we can't workout due to injury this aspect of our lives is lost as well.

 

This week our feature article addresses the management of injuries and how you can help reduce your own chances of losing both your ability to exercise, and all of the benefits you derive from your workouts.

 

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. - [email protected] - 310.582.8212 

Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center
and Forster Physical Therapy

Featured Article  

Injury Management 101

 

There is a sports medicine idiom that states that for every day you work out with pain, it takes two days of rest and rehabilitation to be made healthy again. The implication is obvious: don't work out through pain if you want your training to continue uninterrupted.

 

However, most athletes have aches and pains from time to time, and you need to know when soreness represents an injury, and when it is simply an expected result of training. The general rule is that if you feel pain in the same area on two separate days of training in a seven day period, YOU ARE INJURED, and you need to take immediate action. The operative word when it comes to injury management is "action," because rest alone does not heal the type of overuse injuries endurance athletes suffer.

 

Sometimes, however, pain and soreness is more subtle, and it can be difficult to asses whether it truly represents an injury. In these instances further assessment is necessary: Read More . . .

 

 

Click Here to view archived newsletters  

Phase IV Events

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 [email protected] 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

 

Every day 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 with 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. 

 

 

Opposite Arm & Leg Exercise on All Fours with Hamstring Curls vs. Superman Exercise

Problem: The "superman" exercise is dangerous when done laying on the floor because as the leg and arm are lifted off the ground by an "active" hyper extension of the spine, it creates extreme stress that will damage the joints at the back of the spine, called the facet joints. In this exercise, the large erector spinae muscles hyper-extend the spine and cram together these joints which are very commonly already damaged from wear and tear in the general public. 

Solution: The Opposite Arm and Leg Raise with Hamstring curls on All Fours is safe as instructed because the toe of the back foot is only lifted one inch off the floor, preventing the hyper-extension stress on the facet joints of the lumbar spine. It is also 
a better exercise because it requires balance and stability from the hip and shoulder joints as they have to hold the trunk steady. Performing the hamstring curl provides additional benefits for this exercise because it works the hamstring muscle group across both of the joints that it operates, i.e. the hip and the knee joint.

 

 


Click Here to view archived newsletters

Press Room

Meet the Staff - Rachel Suson, Exercise Physiologist:

  

Rachel Suson, Exercise Physiologist 

After graduating from UCLA with a Bachelors of Science in Physiological Sciences, Rachel gained her first formal experience working with clients as a physical therapy aide at Forster Physical Therapy. From there, she moved on to Phase IV applying her education to practical application of exercise physiology. Rachel is a weight loss and performance specialist working with both weekend warriors and professional athletes to reach their optimal performance. She has helped her clients realize their goals of completing a marathon for the first time as well as setting personal records in running, cycling, and triathlon events. Rachel's clients range in age from 10 to 90 years old as she heads both the Student Fitness Academy and Women's Weights Programs. Rachel will be continuing her education at Mount St. Mary's College to achieve her Doctorate of Physical Therapy.

 

Testimonial:
"Rachel, I don't think I could have done it without you. The extra care that week of knees and nerves made all the difference. It was tougher than I thought it would be. The highest mileage we had done in training was 20, and in my humble opinion - 6.2 miles is too big a jump for many. However - I still achieved a PR of 6:21 - next year - sub 6 hr is the goal!"
- Claudia Schafer, Women's Weights Marathoner


 

 

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:

 

Like us on Facebook: facebook/PhaseIV

 

Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt

Check out some videos at our youtube channel: Click Here

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

  

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!   


accelerade products 

   

 

SUUNTO - Heart Rate Monitors and much more! Suunto logo 

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!

 

 

  

Cynergy Cycles Cynergy Logo    

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 Beach

www.irunmb.com - 310.376.0100

  


 
  
16545 Ventura Blvd., Encino
call to 818.986.8686