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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 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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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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Message from the CEO
New For 2014: Introducing the Phase IV Concierge Health and Fitness Program for Your Whole Family -- A New Way to Keep Your Family Healthy and Fit for Life.
Phase IV Scientific Health and Performance Center and Forster Physical Therapy have teamed up to make it easier than ever for your whole family to stay healthy and fit! We are proud to offer the Phase IV "Concierge" Health and Fitness Program to a limited number of families and make 2014 the year your loved ones create a life-long bond with healthy living.
Even with all of the advances in modern medicine, there exists a gap between what research has shown proper exercise and sound nutrition habits will do to prevent disease and improve the quality of life, and the implementation of these lifestyle changes. The American medical system at present overemphasizes treatment of the already-ill, but does little to prevent illness in the first place -- a recent health issue with one of my family members made it clear to me how effective modern medicine is at saving lives once you are sick, and how ineffective even the best doctors and medical centers are at keeping you healthy.
What is lacking is experienced clinicians who are able to deliver actionable strategies to maintain or improve health and avoid a health crisis. Exercise and nutrition prescriptions, if issued at all, are outdated and provide no real-world experience to execute and actualize the healthful changes. Too often, diets are suggested that are not practical or aligned with the foods you enjoy eating, and this makes them difficult to follow. And if you have begun exercise programs before but failed to maintain them, it's not your fault. Almost all popular exercise programs are designed and instructed without the safeguards needed to avoid over-training, burnout, and injury, therefore they are not sustainable or effective in achieving long-lasting fitness.
The physical therapists and exercise physiologists at Phase IV fill this gap in our health delivery system with a "one-stop shopping" service that is personalized to the needs of each member of your household. Armed with decades of experience, knowledge, and proven strategies, Phase IV staff will help you and your family adopt the lifestyle choices that will work to keep everyone in your home healthy and fit for life.
Phase IV exercise and nutrition programs start with a thorough evaluation of the physical and metabolic health needs of each family member and offer a hands-on personalized approach to address the health and fitness needs of the ones you love. Our programs address weight management, joint health, metabolic efficiency, disease prevention, and safe fitness and sports training programs for kids of all ages as well as Mom and Dad, and the grandparents too. They are cost-effective and eligible for Health Savings Account benefits.
Each family member will receive a Health and Fitness Consultation, a head-to-toe Structural Examination by a physical therapist, Metabolic Fitness Assessment, and Nutritional Analysis to arrive at a set of achievable goals that address all your family needs. We will work with you and your family to create individualized workouts and an approach to family nutrition with meal plans that work for everyone. We will create in-home, gym-based or outdoor workouts and family activities that are time-efficient and productive in producing measurable results. In addition your family will enjoy year-round access to our staff on a priority basis with same-day Physical Therapy evaluations and treatment if needed, unlimited Nutritional Optimization support, and re-evaluations and modifications throughout the year. We will partner with your family physician and other health care providers to create a seamless health support team that is available and accessible.
Please call for additional information and to set up an interview with our staff to become one of the limited number of families to be accepted into this program starting January 2014.
>> 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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Forster Physical Therapy Helps Runners Shorten The Distance of The LA Marathon with Science
Recently Forster Physical Therapy was designated the exclusive Physical Therapy Provider of the Asics Los Angeles Marathon. With over 30 years of experience helping runners tackle the fabled marathon distance, the entire staff at Forster is dedicated to getting injured runners back on track and across the finish line in good form.
Working with the LA Marathon Roadrunners Training Program for the last 8 years, Forster's team of physical therapists and exercise physiologists have helped many injured and frustrated runners get passed injuries, perfect their running mechanics, and solve hydration and nutrition issues to improve their finishing times and their enjoyment of the race. After the 2013 race, one veteran marathoner and a Forster success story reported that after running for the first time pain-free -- and posting a personal best time - "I felt like the race was just 18 miles instead of 26.2 with the adjustments the Forster team made in my run gait and training techniques."
Although the modern running movement began in the 1970s and over 360,000 runners will complete the marathon distance in North America this year, according to Robert Forster, PT, "The vast majority of marathon runners, even seasoned veterans, draw little from the body of science that has been developed over the last 40 years to guide their training. The result is injured, over-trained and burnt-out runners performing far below their genetic potential for the marathon."
Although over 50% of the runners in this year's LA Marathon will be attempting this distance for the first time, Forster says it is not as difficult as most people think to develop the fitness needed to run the 26.2 miles. "Many people place the goal of finishing the marathon on their "bucket list" of accomplishments to be achieved in their life time, so there is a lot of emotion involved in the ups and downs of training. We want them to know it's easier than they think when they follow the science. If you can run 15 miles you can run 26.2 miles, its a matter of working smart, and it will come."
Forster Physical Therapy provides free injury assessments for all runners registered to run the 2014 Asics LA Marathon. Call today at 310-656-8600 for your complimentary injury evaluation.
Read More . . .
Additionally, look for Forster's soon to be released book, Healthy Running, Step by Step, due out this Fall.
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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
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
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.
Fallacy: High Intensity Training for Weight Loss
With the health dangers of excessive body fat well-documented, and for reasons related to vanity, we are a population obsessed with being thin. Accordingly, many weight loss strategies have been espoused by trainers and health care professionals to reduce body fat. While everyone agrees that body weight is 100% the result of how many calories you take in and how many you burn from day to day and year to year, over the decades there is a lot to consider in that statement. Is it best to reduce caloric intake, or increase calorie expenditure, or both? Along with diet modifications, and specific foods and elixirs that are touted to "melt fat" and make us thin, exercise plays a critical role in nearly all weight loss programs. But what kind of exercise, at what intensity, and for how long and how often, is most beneficial to rid body fat?
Problem: One popular, but ill-advised approach to accelerated weight loss is High Intensity Interval Training, or HIIT. Proponents of HIIT direct us to exercise as hard as possible all the time to burn the most calories per minute and create a calorie deficit which will lead to weight loss. Critics -- and those of us who work with athletes - know, however, that this approach is unsustainable and can lead to adrenal gland burnout and chronic overuse injuries. Even seasoned elite and professional athletes would not hold up to a steady diet of high-intensity workouts. Additionally, if one could sustain high-intensity workouts month in and month out, these workouts still would not facilitate the metabolic changes that favor permanent weight loss, and so you would become a slave to your extremely taxing workouts. This leads to the "fit but fat" athlete, because the real problem with the HIIT value proposition is that while high-intensity workouts may burn more calories and more overall fat per workout (along with the even higher carbohydrate burn), they do not teach your body to burn fat as its primary energy source all day long.
Solution: Low-intensity, extended workouts are best for sustainable weight loss, because it's not the calories burned in a workout that determines your body weight -- it's the number of calories you burn all day that leads to permanent weight loss. Rather, what is important in your workouts is working at the intensity that will create metabolic efficiency, using that workout time to favorably re-program your physiology into one that prefers to burn more fats 24/7. This is the real key to sustainable weight loss.
Always stretch BEFORE and AFTER each workout to stay injury-free.
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Press Room
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by Roy M. Wallack and Bill Katovsky
 | | Bike for Life: How to Ride to 100 takes input from Robert Forster, PT, on mitigating the effects of age on athletic performance and a healthy lifestyle. Photos courtesy Avalon Publishing Group; Google Books. |
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.
Authors Roy M. Wallack, a former editor at Triathlete Magazine and Velo Magazine, and Bill Katovsky, founder of Tri-Athlete Magazine, spoke with Forster on the effects of age on the body's sporting abilities.
"'By your mid-30s, most people still look young, but are already experiencing the Big Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints,' says Robert Forster, whose Santa Monica, California, physical therapy practice is the unofficial meeting hall for West Los Angeles' broken-down triathletes, adventure racers, and gym rats. 'Age-related decline hits sooner than you think'" (Wallack and Katovsky, 104).
>> Find Bike for Life: How to Ride to 100 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
Click Here to view archived newsletters
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| Phase IV Partners |
ACCELERADE & ENDUROX R4
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