PT montage  
Performance Newsletter
December 23rd - 29th

Happy Holidays!

 
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Phase IV in the News
Mat-Side Video: Warren vs. Gracie
Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
 
Be At Your Peak When it Counts
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here.

Grapple at the Garden 2013
Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.

UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More

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. 
 
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   

 

Recipe of the Week
Salmon with Lemon, Capers, and Rosemary



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  

 

 

Save the Date

Women's Weight Training 

Tuesdays and Thursdays
5:30 p.m. at Phase IV

 

* A total-body workout exclusively for women looking to boost metabolism and build lean, healthy muscle. 

 

* An energetic class alongside like-minded women

 

* Applies scientific principles of fitness progression to your workout so that you can simply show up and have fun! 

 

 

  
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  

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!

Message from the CEO

 

Happy Holidays, and Happy New Year!

 

From all of us at Phase IV and Forster Physical Therapy, we are proud to have served your health and fitness goals this past year and extend the best wishes for this Holiday Season. As the year comes to a close, it is with great pleasure that we look back and celebrate our client accomplishments. 

 

We are proud to have been a part of each and every journey they undertook in their quest to be the best they can be. In 2013, our clients have had great success on the field, in the arena, and in their everyday lives. Every achievement is monumental, whether it be an elite performance or everyday people accomplishing personal goals. Science-based health and fitness programs have been the hallmark of each client's success and we are proud to partner with all those who choose science over hype and experience over fads. 

 

To all of you, we wish you a healthy and joyous new year!

    

 
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  

Diverse Clientele -- Phase IV training has made great impacts on the lives of athletes and clients of all varieties, from the Warren Mathews of the world to the Micheline Aubuchons and Giulia McDonnells of American tennis.

Warren Mathews -- 92 Years young!

 

At 88 years young, Mr. Mathews heard about us through his doctor - who told him that he needed an exercise regimen to help reduce the risk of Sarcopenia (loss of muscle mass) and Osteoporosis (loss of bone density), as well as to be able to get around and stay independent. The keys to Warren's success have been a safe and effective strength and flexibility program built on safety and injury prevention before all else, as well as a commitment to being healthier and stronger.

 

For more than four years, Warren has been working with our physical therapist, Ron Berry, three days a week and continues to work as hard and effectively as ever. Through hard work and perseverance, Warren has turned back the clock and has proven that age can truly be just a state of mind. We are so proud of Warren's success!

 

Micheline Aubuchon & Giulia McDonnell

 

Giulia and Micheline won the 2013 CIF doubles championship for the Southern Section, which has over 500 high schools. Micheline was on Brentwood High School's varsity tennis team and played in the #2 position for the past three years.

 

This summer in Australia, "Michie" played three Australian "money" tournaments. She won a trophy in each tournament, including the 18s and a pro mixed doubles. She passed through qualifiers into the MAIN DRAW of two tournaments.

 

Currently, Micheline is leaving Brentwood to homeschool for the rest of her junior and senior years. She will be training full time with Roger Smith (former USTA National Coach and coach of Sloane Stephens), and will be playing the ITF International Junior Circuit while beginning on the pro WTA circuit.

 

In the #1 position was Giulia McDonnell, who is now a senior and going to Williams College next year!

 

Larry Leight

 

"I am 62, and have had four back surgeries and was 30 lbs overweight. I had never really worked on nutrition or physical condition. In addition, I never really did any serious

Surfer Larry Leight

stretching or strengthening of my whole body. I was getting to the point where I couldn't surf anymore, my balance was so bad I couldn't get stay on the board, and didn't have the strength to push myself upright from the paddle in. 

 

Rather than retire from surfing, I decided to go to physical therapy under Bob Forster, and I also decided to do the Phase IV program and was introduced to Holly. She immediately motivated me and got me started in a life-long plan. I never thought about how long it would take, I just decided to do all of it and follow orders like this was life or death - and I didn't want to die, so I got addicted and tried as hard as I could to follow the plan.

 

I was pretty convinced by the results that Phase IV had to be the right place to be, because all of the staff were so serious and must know what they are doing, because the clientele they had there were living proof of that.

 

After approx 4-6 months I noticed a giant difference in my weight and, more importantly, my strength and balance; and when I went back to Kauai, to surf it was a giant difference. I could paddle faster and get up quicker, it was totally different than before.

 

It's been about 1 year total now working with Holly and Phase IV; it's like being born again. I feel younger. I Look better physically. Everyone notices. I will never go back to the unfit, unhealthy person I was. The rewards are too great and they keep challenging me and forcing me to be accountable, and now I am fully on board for life.

 

Thanks Phase IV and Holly!"

-- Larry Leight

 

Creative Director/Founder

Oliver Peoples

 

Racquetball Clients Bring Home One Gold, Two Bronze Medals at National Championships

 

Racquetball Nationals medalists Rick Betts and Cindy Tilbury

Long-time Phase IV clients Cindy Tilbury and Rick Betts competed in the USA Racquetball National Singles Championships in Fullerton, California. Rick was victorious in the Men's 55+ A Singles division, and took third place in the Men's 55+ Open Singles. Cindy took third place in the Women's 55+ Open Singles division.

 

Cindy and Rick have played another national tournament since then, where they won a silver and bronze, respectively.

 

With international contests in a few weeks, there really is no "off-season" in masters (age 45+) racquetball!

 

 

Phase IV Athlete - Diane Reynolds

 

"I would have been happy just to finish, but as awards were given out, I received an age group award - first place, 50-54-year-old women! To top off an already awesome moment

Trail half-marathoner Diane Reynolds

for this first-time trail half-marathoner, I was called back for a second award - as the first woman, 50 years old and up, to cross the finish line in this Road Runners Club of America State Championship Race. I was given a plaque as the 2013 RRCA (Grandmaster) State Champion of California!

 

This was truly a great way celebrate entering my 50s. I feel more fit than I have felt in years, and I'm running distances that I never previously imagined. My body, heart and mind are strong, and getting stronger!"

 

-- Diane Reynolds

 

>> Read 2013 Phase IV Client Highlights here

 

 

Click Here to view archived newsletters  

Phase IV Events
Women's Weight Training 
Tuesdays and Thursdays at 5:30 p.m. at Phase IV

Women's Weight Training is a total-body workout exclusively for women looking to boost metabolism and build lean, healthy muscle. An energetic class alongside like-minded women, Women's Weight Training applies scientific principles of fitness progression to your workout so that you can simply show up and have fun!

Student Fitness Academy
Tuesdays and Thursdays at 4 p.m. at Phase IV

Bringing over 30 years' experience training professional athletes, the Student Fitness Academy takes advantage of age-specific physiology to lay robust found
ations for athletic achievement in student athletes. For teenage athletes, puberty is a once-in-a-lifetime physiological opportunity to create positive, long-lasting bodily changes to benefit student athletes for the rest of their lives! Read More . . .

 

From all of us at Phase IV, Happy Holidays! We hope you stay healthy through the holidays, and look forward to seeing you at one of our upcoming lectures. Check out next week's Newsletter for announcements on running and cycling lectures by our expert exercise physiology team at our partner locations, such as iRun MB and Cynergy Cycles, as well as nutrition lectures at Phase IV.

 

 

 

 

 

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!

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    

Road & Mountain Bike Group Demo Rides Call 310.857.1500  
2300 Santa Monica Blvd., Santa Monica 

   

    

1112 Manhattan Ave, Manahattan Beach
www.irunmb.com - 310.376.0100

  


 
  
16545 Ventura Blvd., Encino
call to 818.986.8686