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Performance Newsletter
April 7th - April 13th

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Conquering the Fit but Fat Syndrome

 

Wednesday, April 9th 

 

7:00 p.m. at Phase IV

1544 20th St.

 

Presented by Holly Perry, EP

 

 

  
Personal Fitness with PT
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.
Recipe of the Week
Pumpkin Chili with Avocado Cream



Ingredients

Directions

Phase IV in the News
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.

Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented.
Click Here

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.
 
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.

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   

 

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!

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 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  

 

 

Message from the CEO

  

Congratulations to 2014 U.S. National Wrestling Champion, Phase IV Athlete Maddy Tung

 

Phase IV athlete Maddy Tung is the 2014 U.S. National Wrestling Champion at 117 lbs, aged just 17.

Phase IV has a new National Wrestling Champion, and her name is Maddy Tung. She is a local high school junior, a straight-A student, and a former cheerleader who now routinely dominates both boys and girls on the wrestling mat. She recently defeated the best female high school wrestlers in the country and earned the title of U.S. National Champion at 117 lbs., and she is only a junior. 

 

Maddy has been training at Phase IV for three years and is one of the most disciplined athletes I have ever had the pleasure of working with. Her dream is to compete in the 2016 Olympic Games and with her physical talent and mindset, I think she has stuff of champions. Here is a highlight video of her National Championship performance, and you can read her profile below. Congratulations Maddy!

 

Watch highlights of Maddy's match here.

 

* Athletic History: USA Wrestling High School Folkstyle National Champion 117lbs; 3rd in Cal Girls State Championship; 6th place University National Championships (freestyle 53 kg); 2013 Cadet Austrian Open 3rd place; 2013 SFU Open 6th Place (senior, 51 kg); Black belt in Hapkido; 2013 Cadet Body Bar Nationals 4th Place; 2013 Western Junior Regional women's champion.
* Academic: Maddy is a straight-A student in her junior year at SAMOHI, concurrent Santa Monica Community College student.
* Favorite area of study: Math and Science.
* Top College Choices: Top-tier university such as Stanford or UCLA, Ivy League, Westpoint Naval Academy.
* Area of Interest for College Study: Engineering.

* Personal Interests and Hobbies: Martial Arts, mountain climbing, hiking, camping, backpacking, biking.

 

>> What makes you love competition and specifically why combat sports?

 

"I love competition because I am a competitor. The better the competition, the more fun I am having. For me it is not about the end result of winning, but about the process of competing. I love to learn and am always trying to improve myself in every aspect of life. Competing is a way that I can learn and improve. The better the competitor the more I can learn. I love the hard work it takes to be a competitor. As for combat sports, part of it is probably my personality, but I have been training Hapkido for 12 years, since I was 5, and it has made me who I am. Hapkido is my happy place, it is somewhere I am comfortable and can always work to improve and learn both physical and mental skills. I tie that feeling of comfort and happiness to combat, so a combat sport like wrestling has the ability to makes feel the same way." -- Maddy Tung

 


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. - [email protected] - 310.582.8212 

Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center
and Forster Physical Therapy
Nutrition Corner 

The Skinny on Dietary Fats

by Holly Perry, EP

 

Eating a low-fat diet has been the mantra for healthful eating for decades. Touted as a way to lose weight and prevent or control heart disease and other chronic conditions, it's well established that dietary fat is more calorically dense than protein or carbohydrates.

In fact, each gram of fat consumed provides more than twice as many calories as a gram of protein or carbohydrate. Applying the Caloric Balance Theory, people looking to shed body fat have naturally held onto the idea that we should avoid eating dietary fat, and choose less calorically dense foods instead. However, it is important to think about nutritive calories vs. empty calories when applying this theory.

Why hasn't cutting fat from the diet paid off as expected? Detailed research shows that the total amount of fat in the diet isn't really linked with weight or disease. In fact, you should be sure to include it into each meal. What really matters is the type of fat in the diet. Bad fats increase the risk for certain diseases, and good fats are essential to your energy intake and overall health.  

 
Read More . . .

 

 

Click Here to view archived newsletters
Phase IV Events

Conquering the Fit but Fat Syndrome

Wednesday, April 9th at 7:00pm  

at Phase IV - 1544 20th St.

Presented by Holly Perry, EP

 

 

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 [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!

Press Room
Forster Physical Therapy Prepares Runners for the 2014 Asics LA Marathon >> KTLA News

KTLA's Gayle Anderson sat down with Robert Forster, PT, in advance of the 2014 Asics LA Marathon to talk preparation and injury prevention. Photo courtesy KTLA 5.
 
In the run up to this year's LA Marathon, KTLA 5's Gayle Anderson spoke with Robert Forster, PT, about runners' condition for the upcoming race.

The piece, and subsequent videos posted by KTLA, highlight the stories of individual Forster Physical Therapy patients who are on the way back from their own injuries and challenges to return to athletic goals such as the 26.216 miles of this year's -- or next year's -- LA Marathon.

Watch the footage here.


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:

 

Like us on Facebook: facebook/PhaseIV

 

Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt
Check out some videos at our youtube channel: Click Here

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  

Ask Aishea
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 [email protected], 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!

Like us on FacebookFollow us on Twitter


Click here to view archived newsletters. 
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!   

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 logo
Suunto products available here at Phase IV!


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 Cynergy Logo    

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

   

 

    

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

  


 
 
 
  
16545 Ventura Blvd., Encino
818.986.8686