Phase IV 
PT montage  
Performance Newsletter
November 4th - November 10th
Save the Date

Phase IV on NBC4 News 

Tonight at 5 p.m.

 

Robert Forster PT discusses Youth Concussion Syndrome Prevention and Treatment With Dr. Bruce Hensel, M.D. 

 

 

  
Recipe of the Week
Almond Muffins          



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
NBC News: Youth Concussion Alert
Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. 
 
Monday, November 4 @ 5 pm

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  

Introducing the Phase IV Sound Nutrition Series  

 

Welcome to the Part One of the Phase IV Sound Nutrition series. You might think this is not the time of year to improve your health with better nutrition, but it is. It reminds me of what we say to our triathlete clients about the swim portion of their race: "You might not be able to win the race in the swim, but you sure can lose it." Likewise with your diet; this is not the time of year to expect to lose a lot of unwanted pounds, but you can still enjoy the festivities while making better food choices and limiting the damage to your health this holiday season. Avoiding the holiday weight gain will go a long way toward making 2014 the year you make your diet and exercise program work for you.

In the coming weeks, we will expose the nutritional myths that have been erroneously propagated by medical and nutritional experts over the last forty years, and help make the tenants of healthy eating simple for you to understand and follow. This week we present a Los Angeles Times article that highlights research shattering the "truths" about dietary fat that we have all been led to believe. This knowledge will empower you to choose the foods in which you can over-indulge, and identify which foods are the real culprits of the ever expanding waistlines and deteriorating health of so many Americans.

 

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  

Time to End the War Against Saturated Fat?

 

By Melissa Healy

Los Angeles Times
 

The British Medical Journal has issued a clarion call to all who want to ward off heart disease: Forget the statins and bring back the bacon (or at least the full-fat yogurt). Saturated fat is not the widow-maker it's been made out to be, writes British cardiologist Aseem Malhotra in a stinging "Observations" column in the BMJ: The more likely culprits are empty carbs and added sugar.

 

Virtually all the truths about preventing heart attacks that physicians and patients have held dear for more than a generation are wrong and need to be abandoned, Malhotra writes. He musters a passel of recent research that suggests that the "obsession" with lowering a patients' total cholesterol with statins, and a public health message that has made all sources of saturated fat verboten to the health-conscious, have failed to reduce heart disease.

 

Indeed, he writes, they have set off market forces that have put people at greater risk: Read More . . .

 

>> Read the original article here.

 

Click Here to view archived newsletters  

Phase IV Events

Winter Training for Runners 

Tuesday, November 12th at 6:30pm
Base Training, Nutrition, Hydration & Recovery

at iRun MB - 1112 Manhattan Ave., Manhattan Beach 

Presented by Aishea Maas, Dir. of Science

 

Interactive Stretch & Roll Clinic 

Saturday, November 16th 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

 

Weight Training for Cyclists 

Wednesday November 20th at 7:00pm

What exercises are most important to the Cyclist!
at Cynergy Cycles - 2300 Santa Monica Blvd., Santa Monica 

Presented by Robert Forster, PT

 
 

 

 

 

 

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. 

 

Lunges: Not For the Weak

Problem: The lunge exercise is popular in gyms everywhere and thought to be a safe and effective exercise to strengthen and shape the butt and leg muscles. However, we too often see physical therapy clients who have been injured from this exercise. There are two areas of the body that are vulnerable to the stress created during this multi-joint movement; the knee joints and the sacroiliac joints (where the lower spine meets the pelvis). These are the most commonly injured joints across all populations in general, and therefore we want to always protect them from undue stress during both daily activities and fitness pursuits. 

Solution: At Phase IV we do not prescribe the lunge exercise because it fails our risk/benefit analysis. Instead, the knee and the lumbo-sacral joints are first stabilized by isolating and strengthening the smaller "helper muscles" around the joints to optimize joint function. Only then are multi-joint movements prescribed to strengthen the larger muscles of the thigh and buttock, and we have found the standing squat and the leg press movements to be much better tolerated once the joint protection phase is completed.

 


Click Here to view archived newsletters

Press Room

Robert Forster, PT, on Youth Concussion Syndrome on NBC4
Robert Forster, PT, speaks with NBC's Dr. Bruce Hensel on the risks associated with Youth Concussion Syndrome on Monday, November 4 at 5 p.m. The Center for Disease Control estimates that between 1.6 and 3.8 million concussions occur each year, fewer than ten percent of which involve a loss of consciousness. Young athletes are most susceptible to concussions, and take longer than adults to recover as well. 
 
Tune in to learn about physical therapy programs for Post-Concussion Syndrome, as Robert examines the effects of concussions on youth and student athletes, as well as how to diagnose, treat, and even prevent concussions in teens, preteens, and young adults.

Monday, November 4 at 5 p.m. on NBC4 Southern California News

Meet the Staff - Brian Washburn, Exercise Physiologist:

  

Brian "Wash" Washburn, Exercise Physiologist 

Physiologist Brian Washburn (c) breaks in Phase IV's latest metabolic testing system.

 

Brian "Wash" Washburn received a Bachelors of Science in Kinesiology as well as his Masters in Exercise Physiology and Strength & Conditioning from California State University of Fullerton. He has three prior years of experience as a trainer and performance coach at a physical therapy clinic in Los Alamitos, CA. As a competitive endurance athlete, he races in numerous running, cycling, and triathlon events. Through his competition-oriented training, he has experienced his fair share of exercise-related injuries, all of which have led him to appreciate the value a conditioning program that focuses on injury prevention. 

 

He also knows full well that, as an athlete, it's the journey within the training where the real enjoyment is found. With his education in exercise physiology, his personal competitive background, and his work experience in rehabilitation, Brian brings a diverse set of skills to every client and patient he trains. When you see a Phase IV athlete out on the bike or in the transition zone, give a shout out to "Wash" - he is spearheading the design of our upcoming cycling and triathlon apparel! 

 

 

 

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