| Save the Date |
Last Chance to Attend: Last Minute Marathon Preparedness
(West Side)
Thursday, February 27th
6:30pm at Top to Top
2621 Wilshire Blvd., SM
Presented by Aishea Maas, Dir. of Science
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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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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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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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Gayle Anderson of KTLA visited Forster Physical Therapy Center this week to check in on what she calls, "LA Marathon Race Central." She found us busy rehabilitating injured marathoners getting healthy in time for the race, while making last minute performance tweaks with others who want to improve their finishing time and/or enjoyment of the race on March 9th.
Many clients we meet at this late stage in their preparation erroneously think that it's too late to make last minute changes. My work with athletes of all levels of ability, from the novices running their first race to those competing at the Olympic Games, has proven to me that it is never too late to make a change, so long as it's the right change.
I have had great success changing athletes' running shoes, race nutrition, and even their running mechanics just days before the race when necessary. If these aspects of race performance are what is contributing to injury or hampering performance, they have to change. However, the devil is in the details. This week's feature article addresses the proven, last minute tweaks that have worked successfully for my clients over the years.
Also, you can watch Gayle Anderson's KTLA News footage, here.
Note: If you have problems getting the video to play because of the embedded commercials temporarily relax the privacy specifications in your browser.
>> Read each week's CEO Message here
Keep watch for Robert Forster's soon to be released book, Healthy Running, Step by Step, published by Fairwinds Press, due out this Fall.
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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Final Countdown: 5 Training Tips for the Last Weeks Before a Big Race >> Time Online
 | | Parameters such as running gait mechanics and nutrition can still be improved in the days to weeks before an event. Photo: John Foxx / Getty Images |
It's October, which means it's race season. Many runners are amping up their training for big runs this fall, including the New York City marathon in early November and various half-marathons leading up to it.
Loyal Healthland readers know that we've been following three of our TIME staffers, who have been training all summer to run half-marathons this month. Our first contender is Liz Grover on TIME's Imaging Desk, who is running her first half-marathon on Sunday, Oct. 7, in Staten Island, N.Y. "My ultimate goal isn't to kill myself running this half-marathon, but finish knowing I can run another," she says.
That's the right attitude, and there are some key final-week training techniques that can help runners like Grover cross the finish line in their fastest time - but safely. For advice, we enlisted Robert Forster, founder and CEO of Phase IV and Forster Physical Therapy, who works with professional American athletes and several Olympic medalists, including London 2012 gold medalist sprinter Allyson Felix.
>> Read the original article here
Additionally, look for Forster's soon to be released book, Healthy Running, Step by Step, published by Fairwinds Press, due out this Fall.
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Phase IV Events
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(West Side)
Last Minute Marathon Preparedness
Thursday, February 27th at 6:30pm
at Top to Top - 2621 Wilshire Blvd., in Santa Monica
Presented by Aishea Maas, Dir. of Science
Interactive Stretch & Roll Clinic
Saturday, February 22nd 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 about the Interactive Stretch & Roll Clinic
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.
Side Plank for Hip Adductor (Inner Thigh) Strengthening
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Phase IV and Forster PT Physical Therapy Aide Ari Baquet demonstrates the Side Plank (L) and the modified Side Plank with Isometric Hip Adduction (R).
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Performance Tweak:
The adductor muscles of the inner thigh are a large muscle group that function not only to stabilize the pelvis, but also to improve agility, as these muscles are active in side-to-side cutting movements. They also improve speed in running, cycling, and swimming by assisting in moving the thigh both in flexion and extension in these straight-ahead sports.
To strengthen the adductor group while in the side plank position, simply bend the bottom knee slightly, holding the bottom foot off the ground and bearing your weight on the instep of the top foot. The top knee must be locked in the fully straight position to avoid placing damaging forces on the inside of the knee. Hold for a five or ten count, then rest and repeat, building up to ten repetitions.
Always stretch BEFORE and AFTER each workout to stay injury-free.
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Press Room
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 /FluidMovement2
 @FluidMovement2
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
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!
 SUUNTO - Heart Rate Monitors and much more!  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.
 Top to Top Competitor Magazine's "Best Running Store & Running Club" of 2009 2621 Wilshire Blvd., Santa Monica www.toptotop.com 310.829.7030 Cynergy Cycles  Road & Mountain Bike Group Demo Rides Call 310.857.1500 2300 Santa Monica Blvd., Santa Monica
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com - 310.376.0100
16545 Ventura Blvd., Encino
call to 818.986.8686
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