| Save the Date |
Phase IV 2-Part Run Lab
Part 1: Free Lecture
"Efficient Running Mechanics"
Tuesday, April 22nd
6:30pm at Top to Top
2621 Wilshire Blvd.
Presented by Robert Forster, PT
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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 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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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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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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 | | 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. |
It's the time of year when warm weather and longer days of sunlight have everyone thinking of fitness, fun, and a healthy lifestyle. And like clockwork, the injured and dejected come into Forster Physical Therapy with unnecessary injuries they have suffered at the hands of ill-advised exercise programs and under-educated trainers.
Why is fitness so elusive for so many? Why do fitness fads and gimmicks have people attempting workout regimes that even my Olympic athletes wouldn't hold up to? Because when it comes to fitness in America, it's the ignorant leading the obsessed -- and the result is too many costly and frustrating injuries and unrealized goals.
Physical therapists know how to make your body function properly and understand all the ways it can break down under the stresses of exercise intensity, frequency, and unrealistic workouts. Yes, we all need to be more active, but we don't need killer workouts and hardcore diets to become fitter, leaner, and healthier.
This week's feature article addresses how much fitness we need to avoid the common lifestyle diseases, lead an active lifestyle, run a 10K, or complete the "bucket list" goal of a marathon or triathlon. How fit do you want to be?
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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Feature Article
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How Fit do You Need to Be?
 | | How fit do you need to be? You can achieve basic fitness with minimal effort, while 10 to 17 hours a week of quality training will net you the fitness for an Ironman. Photo courtesy funtimesguide.com. |
Whether you want to compete in an Ironman Triathlon or simply be fit enough to live an active lifestyle, all fitness begins with an efficient metabolism and a structurally sound body.
Metabolic efficiency requires an effective digestive system to absorb nutrients from the food you eat and a well functioning pulmonary system to absorb oxygen from the air you breath and send it to your cells. Once in the cells, oxygen and nutrients combine to create energy to run your life, fuel your exercise activities, and maintain a healthy body. It's that simple!
Structural health requires joints to function properly through a full range of motion. Joints function properly when the connective tissues and muscles surrounding the joints have adequate flexibility and strength to maintain proper alignment of the bones as they articulate at the joint. Movement and stretching is all that is needed for structural health. Again, it's that simple.
So why all the fitness hype? Because it's a multi-billion dollar industry and everyone wants a piece of it! It has been a life-long frustration for me to see people struggle to get fit, spending thousands on unproven and unscientific exercise programs and trainers and swallowing the costly injuries that result, when it is so easy to get fit and stay healthy. The problem is that the fitness industry is so full of hype and fads that the average person in the gym has a hard time even defining fitness, nonetheless what they have to do to achieve it.
Do you need to join a gym, hire a trainer, and suffer great discomfort or pain to get fit? Should you sign up for CrossFit and have them give you increasingly punishing workouts that leave you sore and unable to move comfortably for days? Do you need to do spin classes and lift weights on the bike to get lean and healthy? The answer to all these questions is, unequivocally, no.
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Nutrition Corner
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Sickly Sweet Addiction: Sugar and the Insulin Response
by Rachel Suson, EP
In the most recent report from the U.S. Centers for Disease Control and Prevention (CDC), researchers surveyed Americans to find out if they were following the 2010 Dietary Guidelines for Americans.
These guidelines suggest only taking in between 5% and 15% of total daily calories from "discretionary calories" such as added sugars, fats, and alcohol. Surprisingly, researchers found that 13% of total daily calories came in the form of added sugar alone. Increased sugar intake in any form (white, raw, honey, molasses, maple syrup) can have a detrimental effect on health, leading to fat gain and various disease states, including cardiovascular disease, diabetes, and metabolic syndrome.
Why is sugar so dangerous?
Sugar in the bloodstream is toxic. As soon as a healthy person eats a chocolate chip cookie, metabolic mechanisms are triggered to remove excess sugar from the bloodstream, via the insulin response, and into cells where it is needed for energy. The body works to establish a proverbial Goldilocks "not too much, not too little, and just right" position. The condition in which there is a constantly elevated blood sugar is known as diabetes and is characterized by symptoms such as frequent urination, compromised immune functions, impaired vision, and even coma and death.
In addition, sugar often replaces real nutrition. The 2010 Guidelines suggest that no more than 15% of total daily calories should be "discretionary", which assumes that proper nutrition is met before sugar is taken into account. Unfortunately, it is evident that discretionary calories are replacing wholesome calories and many Americans are left nutrient deficient and overweight.
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Phase IV Events
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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
Running Mechanics Part 2
Wednesday, April 23rd at 6:30pm
at the SAMOHI Track , 601 Pico Blvd, Santa MonicaPresented 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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Press Room
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Forster Physical Therapy Prepares Runners for the 2014 Asics LA Marathon >> KTLA News
 | | KTLA's Gayle Anderson sat down with Robert Forster, PT, and Phase IV athlete Brett Carducci, to talk preparation and injury prevention in advance of this year's LA Marathon. Photo courtesy KTLA 5. |
In the run up to this year's LA Marathon, KTLA 5's Gayle Anderson spoke with Robert Forster, PT, and Phase IV athlete and marathoner Brett Carducci about preparations for the 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.
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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Ask Aishea
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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!
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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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