| Save The Date |
Riding all Summer and Still Not at Your Ideal Body Weight? Conquer the Fit But Fat Syndrome
Wednesday, August 13th
7:00 p.m. at Cynergy Cycles
2300 Santa Monica Blvd., SM
Presented by Aishea Maas, EP
The New Science of Marathon Training
Tuesday, August 19th
6:30 p.m. at Top to Top
2621 Wilshire Blvd.
Presented by Robert Forster, PT
Stretch and Roll Clinic
Saturday, August 23rd
1:00pm at Phase IV
1544 20th St.
*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
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM 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 -
5:00 pm to 7:00 pm 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 3:30 - 5:00pm
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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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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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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On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.
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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Message from the CEO
 | | In this week's feature article, read about why you need a scientifically developed and professionally implemented health and fitness program. |
Four Reasons You Need a Science-Based Fitness and Health Plan
The research is overwhelming: you need to be active to avoid the lifestyle diseases that are pervasive throughout our society. We all know family or friends who suffer from heart disease, vascular disease, obesity, type II adult onset diabetes, arthritis, osteoporosis, or cancer. These debilitating conditions will shorten your life and, at least equally importantly, rob you of an active and mobile lifestyle as you age. When it comes to preventing and treating these diseases, it is also clear that exercise is medicine and holds the least tendency for negative side effects while offering immediate rewards in the quality of your life.
Many people we meet are intimidated by the concept of exercise and justifiably leery of gyms and unqualified fitness programs. Still, others are exercising regularly but not getting results, or worse they are chronically injured from ill-advised workouts and unscientific dietary advice. I get it - you are very good at what you do, and you want someone just as qualified in their field as you are in yours to teach you what type of exercise to do, how often, and for how long, and you want to know you that will not get hurt.
That is why ten years ago I created the Phase IV Scientific Health and Performance Center, staffed by physical therapists and exercise physiologists with advanced degrees and bona fide credentials who know not only how to fix the body when it breaks, but also understand what not to do to avoid injury. We have heard every fitness horror story and we have seen every injury imaginable over the last 35 years, and with this knowledge we create safe and effective health and fitness programs for people of all ages and abilities.
This week's feature article outlines why training with science makes the journey to fitness and health easy, safe, and never boring!
Pre-order Healthy Running, Step by Step now and enter to win a free Phase IV Video Run Gait Analysis! Simply send us a copy of your pre-order receipt and you can have your running gait analyzed by our expert staff.
>> Read each week's CEO Message here
Special Offer: Pre-Order your copy of Robert Forster's new book, Healthy Running Step by Step, due out this Summer by Fairwinds Press, and receive a free signed copy of the best seller, The Complete Water Power Workout Book by Robert Forster, PT and Lynda Huey. Bring in your online pre-order receipt to Forster Physical Therapy or Phase IV and receive a free, signed copy of the water book ($24 value), a must-read for runners and anyone who wants a great workout that's easy on your joints!
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
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Feature Article
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Four Reasons You Need a Science-Based Health and Fitness Plan
 | | Aishea Maas, director of physiology, conducts a metabolic test at Phase IV. Our staff can develop personalized fitness and nutrition programs to keep you healthy well into any age. |
1) Maintain Your Mobility and Independence Throughout Your Life
We are all living longer. Researchers estimate that 40% of U.S. women alive today will live to be over 100 years old. The peak age for muscle mass and bone density among men and women is 25, and then it is all downhill from there - unless you exercise regularly. All other lifestyle diseases get worse with age too, so the longer you live, the more these problems are magnified. Every day doctors tell their patients they need to be more active, but they don't tell their patients how to execute a safe and sustainable exercise program. You need a science-based exercise plan to maintain muscle mass, bone density, and metabolic health while you age, and it has to be based on your personal physiology.
2) Your Time is Precious
We all lead busy lives, and finding the time to take care of ourselves is not only difficult, it means time away from family and work. It is important that your exercise time is well spent and 100% tailored to your personal needs. Metabolic testing is now accessible by everyone for less than the cost of a week of personal training at a national chain athletic club, and it assures you are working in the proper heart rate zones and eating properly for your personal physiology.
Read More . . .
>> Pre-order Healthy Running Step by Step here
Special Offer: Bring in your online pre-order receipt for Healthy Running Step by Step to Forster Physical Therapy and receive a free, signed copy of my first book, The Complete Waterpower Workout Book.
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Phase IV Events
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Fit But Fat Syndrome: How to Improve your Body
Composition through Cycling the Proper Way
at Cynergy Cycles - 2300 Santa Monica Blvd., SM
Wednesday, August 13th at 7:00pm
Presented by Aishea Maas, EP
The New Science of Marathon Training
at Top to Top, 2621 Wilshire Blvd.
Presented by Robert Forster, PT
Tuesday, August 19th at 6:30pm
Stretch and Roll Clinic
Saturday, August 23rd at 1:00pm
at Phase IV - 1544 20th St.
*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
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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Anatomy Arena
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New Research: Barefoot Running Increases Injury Rates
by Robert Forster, PT
The barefoot running movement swept the nation a few years ago and like many fitness fads it had die hard advocates who proselytized their passion with promises of great health benefits and dire warnings of the dangers of shoes. The movement was propelled forward by a book titled "Born to Run: A Hidden Tribe, Superathletes and the Greatest Race the World has Never Seen" written by an often injured journalist named Christopher McDougal which profiles the Tarahumara Indians who live and run barefoot in the Copper Canyons region of Mexico. While the book is a great inspirational read about these amazing indigenous people and their lifestyle, there is very little science to support the notion that those living in the modern world should shed their shoes and take to the streets.
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Press Room
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Robert Forster, PT spoke with NPR last May on the pros and cons, as well as preparation for barefoot running.
Robert Forster, PT discusses the merits of barefoot running on National Public Radio in May of 2013. While Christopher McDougal's Born to Run has increased interest and awareness in barefoot running, Forster cautions easing into this mode of running and training your body to accept the demands, as jumping into running shoeless is a near-guarantee of lower extremity injury.
Listen to the interview here.
 | | Pre-order Healthy Running Step by Step before its arrival in stores and online in August. |
Click here to pre-order Healthy Running Step by Step, the new book by Robert Forster, PT, and Roy M. Wallack, due out this August from Fairwinds Press, and gain automatic entry into a raffle for a free VO2 test!
(Click here for more information on VO2 testing.)
Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.
Available in stores and at Phase IV and Forster Physical Therapy this Fall!
- Format: Paperback
- Publication: August 2014
- Pre-Order Price: $24.99
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
 | | Aishea Maas, Phase IV Director of Physiology meets with UFC Mixed Martial Arts Champion and TV commentator Chael Sonnen regarding his nutrition program for training and weight cut. Aishea, 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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