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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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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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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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 | | 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. |
While it's true that humans have evolved to be efficient running machines, and we all think that we know how to run because we all ran as kids, running is not as simple as buying a pair of running shoes and off you go. The world is full of injured and frustrated runners. More than half of all runners get injured every year to the extent that need to take time off and lose much of their hard-earned fitness. Why? Because our sedentary lifestyle has robbed us of the ability to exploit all of the built-in efficiencies nature has provided. We are too weak, too tight, and have lost the ability to pull off the mechanics that increase speed, avoid injuries, and assure a long running career!
In my my soon-to-be published book, Healthy Running Step by Step, you will find all of the steps necessary to become the healthy and strong runner nature intended.
This week, our feature article provides you a sneak peak at the section of the book that addresses proper running technique, and we have a two-part running clinic to help you recover the physical abilities that prevent you from getting back to the natural runner you were meant to be.
Learn more about proper running mechanics at Part One of this week's clinic: our FREE lecture tomorrow night, 6:30 pm at Top to Top running shoe store in Santa Monica, presented by Robert Forster PT, Physical Therapist to 48 Olympic Track and Field Medalists.
Additionally, call or email Phase IV to RSVP for Part Two of the clinic: live run gait training at the Santa Monica High School running track the following night.
Pre-Order your copy of Healthy Running Step by Step now and be entered into a raffle to win a free Phase IV Run Gait Analysis or VO2 Test!
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. Click here to pre-order.
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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Humans are Built to Run
 | | Humans are built to run, but that does not preclude us from having to re-learn proper running mechanics or molding our bodies to the sport. |
Book Excerpt from the soon-to-be-released Healthy Running Step by Step
We humans are movement machines. Evolution built our bodies to run, walk, and stride for long distances at fast speeds, probably to track down animals for dinner -- and run from them when they have other ideas. Compared to our slower primate cousins, human bodies have a large number of running-friendly features: shorter arms to balance the cyclic movement of the legs; lighter lower legs and thicker hips, which allow the leg to swing with little effort like a pendulum; bigger, more complex feet, to absorb shock; and thicker lumbar vertebrae, also to absorb greater shock forces. In addition, we have a built-in economy of motion that turns our muscles, tendons, and connective tissue into natural springs, slings, and pendulums that effectively store energy during the gait cycle, then return it on the next step.
So if we are natural runners, why do we so often get hurt doing it? The trouble is that the sedentary lifestyle of the modern world has basically ruined our ability to exploit our gifts. Unburdened of the need to hunt and chase and carry, we don't move enough and have become soft. As with everything related to the body, it's a case of "use it or lose it." Even though you run one hour a day, in the modern world that means your body is lying fallow 23 hours a day. We have become so removed from our natural movement patterns that our bodies are a mess. All that sitting has left our hips tight, our hamstrings and calves shortened, and our glutes weak. Our bodies have forgotten how to move the right way.
To reawaken our distant memories of correct movement, you'll have to relearn how to do one of the most natural activities: running.
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Nutrition Corner
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The 9 Best Gluten-Free Foods for Runners
by Emily Main, Rodale News
Considering that "gluten free" has become the healthy diet du jour, a lot of athletes probably wonder if giving up gluten, a problematic protein found in wheat, barley, and rye, can help them work harder and last longer. Are gluten-free foods the best foods for runners?
There's no scientific evidence that going gluten free will help the average person become a better runner, says Arthur Agatston, MD, in his book The South Beach Diet Gluten Solution. "There are, however, many athletes who have reported better performance following a gluten-free diet," he says, adding that Novak Djokovic became the top tennis player in the world after giving up gluten. Djokovic claims that going gluten-free gave him more energy, sharper focus, and an improvement in the asthma that had compromised his ability to win long matches. "It certainly seems logical that if a gluten-sensitive athlete is experiencing fatigue, lack of mental focus, and other symptoms, such as stomach and joint pains, that he or she is likely to perform better gluten-free," Dr. Agatston adds. All of those are symptoms that can plague people who can't tolerate gluten but aren't clinically diagnosed with celiac disease, a disorder in which the body is unable to digest gluten proteins. But even if you're not gluten-sensitive, he says, going gluten free may give you an energy jolt, since the body utilizes extra energy to digest gluten, which can detract from your performance and just generally slow you down. All the same, wheat provides carbs, and carbs provide fuel for athletes, right? While that is true, you can still get all the requisite energy from whole foods that are naturally gluten free. Joanna Sayago Golub, editor of the new Runner's World Cookbook gave us this list of the best gluten-free foods for runners that will keep you going all the way to the finish line (or at the very least, the end of your workout).
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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 Karren Ganstwig, 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 other 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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