| Save the Date |
Conquering the Fit but Fat Syndrome
Wednesday, April 9th
7:00 p.m. at Phase IV
1544 20th St.
Presented by Aishea Maas, EP, Dir. of Science
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Personal Fitness with PT
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BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE
If you are finishing a Physical Therapy rehabilitation program, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!
* Tuesdays and Thursdays from 7 to 11 a.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.
* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists
If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
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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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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 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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Healthy Running Step by Step, by Robert Forster, PT, and Roy M. Wallack, is due out this Fall and is a recommended read for next year's marathoners.
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Every week we meet new patients at Forster Physical Therapy who have been injured by unscientific fitness programs. High intensity workouts are the rage now and far too many people are getting injured following the "No Pain, No Gain" mantra right into the PT clinic. Programs like P90x, Crossfit, and Soul Cycle have people believing that to get fit means to suffer. I can tell you that even our professional and Olympic athletes don't train as hard as these programs have out-of-shape homemakers and businessmen training, and neither do they get you looking your best or performing at your fittest.
At our Phase IV training center, we train Olympians and regular folks side by side, and one recent testimonial summed up our program and the how easy it is to reach peak fitness without getting injured -- or even getting sore:
"The exercise physiologists and physical therapists at Phase IV have managed to get me in the best shape of my life and I was never sore, burned out, or injured. Moving seamlessly from physical therapy for my shoulder surgery and into Phase IV was the best thing I ever did. I am leaner, stronger, and more fit now than when I played Division 1 college water polo and it was painless. At 62 years old I can lift weights, swim, and hike and I am never hurting or fatigued. It almost seemed effortless to get in shape because the Phase IV program brings you along with safe workouts that are always progressing but never over reaching."
The secret is called periodization training, and it works for everyone, at any age. Read more in this week's feature article.
Read More . . .
>> 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 Summer.
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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Periodization Training for Sport and for Life: Part Two
 | | In this week's CEO Message, read one Phase IV client's testimony about the benefits gleaned from periodization training -- at age 62, he feels at least as strong and healthy as he did as a collegiate water polo player. Photo courtesy The Daily Trojan. |
>> Click here to read Part One.
Last week we discussed how periodization training has been shown to develop fitness better than any other exercise program because it is based on how the human body reacts to the stress of exercise. In my new book, Healthy Running, Step by Step, I define periodization as follows:
Periodization Training -- A hormonally driven and progressive fitness training plan broken into phases that address specific fitness goals and adaptations in a scientifically rational sequence with built-in recovery and planned variation in exercise stress.
Periodization takes the guess work out of workouts and creates a meaningful workout schedule that addresses one aspect of fitness at a time bringing your fitness to a peak without breaking you down or burning you out. Because it changes the nature of your workouts every eight weeks and has built in recovery days and recovery weeks you always feel fresh and motivated to continue. It is the last fitness plan you will ever need. First developed by the Eastern Block countries during the Cold War, Periodization fitness training principles are now used by every college and professional team in all sports.
In each phase of Periodization training the fitness goals are divided into two major areas of focus: Metobolic and Structural.
Metabolic Fitness refers to the how efficiently your body turns food into energy for both exercise and daily activities. Metabolic Fitness has made the term "cardiovascular fitness" antiquated because we now know that the majority of the improvements in fitness that comes from exercise occur in the muscle cells. The improvements in heart (cardio) it's blood vessels (vascular) and in lung function occur relatively quickly and then no further improvement in performance can come from these organs. Within the muscle, however, the room for improved performance is more profound and takes longer to achieve, but this is where the vast benefits of training are realized.
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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Press Room
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New Interactive Q&A: Ask Aishea
 | | Phase IV Director of Physiology Aishea Maas (R), along with the rest of the Phase IV team, will answer your fitness, health, and wellness questions in each week's newsletter. |
Here at Phase IV, one of our specialties is educating those who seek our help. Walk in for a half-hour complimentary consultation and you may walk out with information that will revolutionize your training.
Our clients, whether they are graduating from their rehabilitation work at Forster Physical Therapy, trying to stay healthy, or pursuing critical fitness objectives, benefit from the collective knowledge of our entire team -- better described as a family -- of physiologists, nutritionists, and physical therapists, gaining knowledge they can take home from the training center and implement themselves.
To bring this benefit to you, the readers of our newsletter, we will be taking questions on all matters relating to injury prevention, athletic performance, nutrition, and physiology, and posting our experienced and knowledgeable team's personal responses to your queries in each week's newsletter.
Simply email us at info@phase-iv.net, tweet to @PhaseIV, or reach out via Facebook to send us your questions; include subject line "Ask Aishea" or #AskAishea. We look forward to hearing from you!
Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
 | | Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear. |
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 Events
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Conquering the Fit but Fat Syndrome
Wednesday, April 9th at 7:00pm
at Phase IV - 1544 20th St.
Presented by Aishea Maas, EP, Dir. of Science
Phase IV 2-Part Run Lab - Part 1: Free Lecture
"Efficient Running Mechanics"
Tuesday, April 22nd at 6:30pm
at Top to Top - 2621 Wilshire Blvd.
Presented by Robert Forster, PT
Interactive Stretch and Roll Clinic
Saturday, April 26th at 12:00pm
at Phase IV - 1544 20th St.
Presented by Ron Berry, PT
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.
Spin Bike Fit
Indoor cycling provides an excellent workout; it's low impact, time efficient, burns a lot of calories, and can be performed in gyms everywhere. However, if the bike is not well fit to your anatomy, you run the risk of injury.
Problem: Stationary cycling on an ill-fitted bicycle can result in damage to joints and other tissues. The stress placed on knees, ankles, low back and pelvic structures is excessive if the seat is too high or too low, too far back or too far forward.
Solution: Correct the seat height so that when the ball of the foot is on the pedal and the pedal is straight down in the six o'clock position (if the pedal and crank is thought of as the second hand of a clock), the knee should be bent between 25 and 30 degrees. Without a goniometer device to measure joint angles, this can be hard to assess. A check can be done if you move the right side pedal to the five o'clock position on the imaginary clock and place the HEEL of the right foot on the pedal -- the knee should be fully extended. If the knee is bent in this position the seat needs to be raised. If the heel cannot reach the pedal, the seat is too high.
Correct the seat fore-aft position so that while sitting with your buttock on the broad part at the back of the seat and the ball of the right foot on the pedal and with the pedal in the three o'clock position, the knee cap should be directly over the middle of the pedal, not in front or behind. Additional assistance can be requested from a knowledgeable instructor and the settings can be recorded so you know how to adjust the spin bike before every class.
Always stretch BEFORE and AFTER each workout to stay injury-free.
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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.
 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
 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 2300 Santa Monica Blvd., Santa Monica 310.857.1500
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino
818.986.8686
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