Happy Holidays!
 
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Creating a Master Training Program for 2014
Wednesday, January 15th
2300 Santa Monica Blvd., SM Presented by Robert Forster, PT
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Phase IV in the News
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Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.
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.
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here. Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.
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. 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 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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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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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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After four decades of observing ill-advised exercise fads and non-sensical workouts become the rage, we continue to be baffled by what people will do for a workout if someone with no credentials beyond a good physique leads them into it. Now that science has the answers to the requisites
 | | Running barefoot, increasingly associated with running injuries, is Phase IV's Worst Health and Fitness Advice of 2013. Photo courtesy armytimes.com. |
for high levels of health and fitness it is even more amazing to see these trends continue. This edition of our weekly newsletter highlights the Best and Worst of Health and Fitness trends of 2013.
>> Read each week's CEO Message here
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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The Best and Worst Health and Fitness Trends of 2013
Read Phase IV's best and worst health and fitness trends of 2013, one of which may surprise you (shown), and one of which isn't a trend at all -- but we cannot overemphasize it. Photo courtesy theactivetimes.com.
The Worst Health and Fitness Trends of 2013
1) Continue Barefoot Running in Spite of Rising Injury Rates
After years of proselytizing on the health benefits of barefoot running, David Lieberman, a Harvard University geneticist, has ignored new research showing the skyrocketing injury rates among barefoot disciples, and the subsequent plummeting sales of the minimal five-finger running "shields," to continue to promote the idea that barefoot running is safer and more beneficial than using running shoes.
Like many proponents of health and fitness fads, individuals such as Lieberman appear more to be defensive enthusiasts, rather than experts on safe running. After all, how many patients does a geneticist treat for running injuries? In spite of research exposing the significant and widespread damage suffered by barefoot runners (as discovered by weekly MRI studies of the bones and tendons of barefoot converts), Lieberman and other barefoot running proponents continue to promote this dangerous approach. Their argument is that barefoot running makes it easier to run with correct mechanics then a running shoe would allow, and is therefore safer.
However, current running shoes do not preclude sound running mechanics, and correct running mechanics are not that difficult to achieve -- you can be taught how to run correctly, with or without shoes, during one 30 minute video coaching session, thus mitigating the primary negative aspect of this otherwise healthy activity. Like so many other fitness fads, barefoot running should be taken at best with a grain of salt, with running health left to the research-backed professionals.
2) Hot House Workouts
This year, hot Pilates, hot barre, and even hot weightlifting classes have joined Bikram yoga in cranking up the heat. But for what? You don't need the heat to get a good workout. In fact, increased core temperature is one of the leading factors in exercise fatigue, and a limiting factor in performance. One 2013 American Council on Exercise (ACE) study found that increasing the temperature does not make you work any harder or burn any more calories. All of the sweat just makes you think you do, all while putting you at risk of overheating and dehydration.
Also, while the ACE study found that temperatures of up to 95 degrees are safe for a person with zero health issues, researchers warn that many classes turn up the temperature to as high as 115 degrees.
3) "The Scientific 7 Minute Workout"
A New York Times PHYS ED column reported on a study that suggests "The Scientific 7 Minute Workout," which consists of 12 exercises using just your body weight, a chair, and a wall, and provides all the benefits of a long run and a visit to the weight room in just seven minutes. Never mind that many of the exercises have been proven to be dangerous and damaging to the joints (rear dips on a chair are associated with labrum tears in the shoulder, and side planks require a month or more of prerequisite joint stability exercises to reduce the risk of rotator cuff tendon injury), but these exercises must be done at 90 percent of full intensity to provide just some of the physiological benefits of longer, low intensity workouts.
Not even our elite, professional, and world-class athletes, who spend months in the gym to develop a fitness foundation before performing high intensity workouts, could sustain more than eight weeks of this workout without suffering the effects of cortisol overload.
Cortisol is a stress hormone produced in response to high intensity exercise which directs your body to store fat and break down muscle tissue, neither of which anybody wants from their workouts, never mind a trip to the orthopedic surgical suite.
The Best Health and Fitness Trends of 2013
1) Water workouts
Whatever your favorite workout - be it Zumba, spinning, yoga, or jogging - you can now probably do it in a pool near you. And it's not just for show. By getting your sweat on in the water, you eliminate the joint-jolting and tiring impact of many exercises while adding all-over resistance for greater strength and weight-loss gains, according to the Stockholm University College of Physical Education and Sports.
Bonus: People who do pool exercises enjoy their workouts more than those who stick to dry land, per research from Baylor University Medical Center.
Check out the best selling water workout and rehab book of all time, The Complete Water Power Workout Book (Huey and Forster, Random House) >> Purchase on Amazon
Read More of Our Best Health and Fitness Trends of This Year . . .
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Phase IV Events
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Creating a Master Training Program for 2014
Wednesday, January 15th at 7:00pm
Presented by Robert Forster, PT
Interactive Stretch & Roll Clinic
Saturday, January 18th 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
Periodizing Your Training
Tuesday, January 21st at 6:30pm
When to Speed Train, Hills & when to Taper for your race
at iRun MB -- 1112 Manhattan Ave., MB Presented by Aishea Maas, Dir. of Science
* Run Gait Check and Shoe Check
* Flexibility & Posture Screening
* Training Plan Review &
* Nutrition Optimization Class
Monday, January 27th at 6:30 -- 8:30pm at Phase IV
Fee is $59 & includes Stretch Strap, Ice Bag & Accelerade Products **Space is limited so call now to RSVP
Brought to you by Phase IV & Accelerade
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
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 a better result can be attained with a safer move, the exercise is not prescribed.
Safety in Kettlebell Training
Problem: Kettlebells -- those cast-iron weights that look like cannonballs with handles. They are meant to be swung with momentum, not slowly lifted against gravity. Because kettlebell training involves such powerful movements, people often get carried away and lose control of their form or of their weight. Strains are another problem; one of the trickiest kettlebell exercises to do correctly is the single-arm swing, which is a combination of a squat and an arm swing. People tend to put too much of their upper body into the lift which can lead to shoulder and back strains, as well as torn rotator cuffs.
Solution: Be safe: Hold an 8- to 15-pound kettlebell in one hand. Brace your core, squat down with your weight on your heels, and push upward from the legs as you stand and swing your arm up. This isn't a shoulder exercise; it targets the glutes and quads, so the movement should generate from your hips. Your arms should be providing stability, not momentum.
Always stretch BEFORE and AFTER each workout to stay injury-free.
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Press Room
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 | | Phase IV athlete Joe Warren features in highlights from this year's Grapple at the Garden in Manhattan. Screen capture and video courtesy Kahleem Poole Tejada. |
Watch as Phase IV-trained MMA fighter Joe Warren and other elite MMA stars return to their wrestling roots to compete against the country's best wrestlers at New York's Madison Square Garden.
How to Survive a Crazy Workout >> Muscleandbodymag.com
Phase IV founder and CEO Robert Forster, PT, is a leading expert in physical therapy, physiology, and metabolic training, with over thirty years' experience with professional athletes -- experience he translates to athletes and everyday individuals of all levels as well. As such, Muscleandbodymag.com's Timothy Moore, PhD., spoke with Forster about recovery methods useful for making the most of workouts, methods such as the Rumble Roller and low-intensity active recovery.
"[Forster] finds the ability to massage away aches and pains is critical in helping his body heal after a difficult training session," the article reports. "Another top tip from Forster is to incorporate 'active rest' activities such as cycling or an elliptical trainer into your recovery routine. The important thing to keep in mind, says Forster, is to 'maintain a conversational pace that will help heat the body from the inside out.'"
>> Read the original article here
Phase IV and Forster Physical Therapy, the Official Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
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
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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!
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NOW AVAILABLE at PHASE IV!
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