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Performance Newsletter
August 18th - August 24th

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Save The Date

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

 

 


  
Phase IV Women's Weight Training Class
**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 [email protected]  

 

Ask about special 10-pack rates!

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 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  

 

 

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.
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  

Recipe of the Week
Berry Protein Shake



Ingredients

Directions

Phase IV in the News
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.

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   

 

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.

Are Core Exercises Damaging Your Spine?


 
Low back injury is a constant threat for the entire human race. Researchers have found that 80% of us will suffer at least one episode of low back pain severe enough to interrupt our lives, keeping us out of work and on bed rest. The prevalence of low back injury has to do with the inherent instability of the human spine and the wear and tear it is subject to with all of the time we spend sitting, lifting, and bending.


When it comes to training the core, you need to tread lightly and be smart about it. With the high prevalence of spinal damage and chronic low back pain, it is irresponsible for trainers and coaches to use core exercises that hold a high risk for injury. Even if just 20% of athletes or clients suffer back injuries doing ill-advised core exercises over time, it's too many - especially when we have proven that simple and safe core exercises have been shown to be safe and effective enough for our Olympic athletes, who win gold medals, and our mixed martial artists, who win World Championship belts. That is why at Phase IV, we always keep the hippocratic oath in mind: first, do no harm.

This week's feature article outlines the critical anatomy of the pelvis and spine and explains the difference between safe and risky core workouts in an excerpt from my new book, Healthy Running Step by Step. You will see that this book is not just for runners. It covers all the crucial topics one needs to know to live a healthy, active lifestyle. Whether you are an athlete, fitness enthusiast, or someone just looking to remain mobile and injury-free throughput life, this book covers it all: stretching, strengthening, a self-assessment for posture and flexibility, nutrition, recovery, and rehab techniques for common injuries that we all suffer.
 

 


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. - [email protected] - 310.582.8212 
Feature Article
Anatomy of a Stable Core and How to Achieve Core Stability Safely!

 

Core strength is critical to stabilizing the pelvis and spine, while protecting the spine itself from injuries of sport and of daily life. Photo: Healthy Running Step by Step
   

Book excerpt from Healthy Running, Step by Step

 

You hear a lot about the importance of the core, doing core work, and achieving core stability, but little about what all that actually means and why it's important, besides developing an awesome six-pack. Well, core stability is crucial to athletes and everyone else because it refers to midsection muscles that are strong enough to hold the joints of the pelvis and the inherently unstable spinal column steady when we move. Only from a solid base can the the big leg, buttock and hip flexor muscles work effectively to create meaningful movement.

 

Too often, in their misguided focus on the exalted six-pack, fitness enthusiasts and their trainers tend to neglect the deeper and less visible muscles that do the actual work of stabilizing the core- transverse abdominis. As a result, most people not only work the wrong muscle (the rectus abdominis) for the wrong reason (to show off a six-pack), but also do so in ways that are counterproductive to the real purpose of a strong core: to protect the spine against injury while performing daily activities and athletic pursuits. This translates into too many people injuring themselves doing superhard core work that exposes the vulnerable spine and pelvic joints to injury.

 

Ultimately, when it comes to training the core muscles, it is not a question of how HARD we can work them, but how hard we NEED to work them so they can create a stable base and protect the spine during sport-specific movements and daily activities.

 

Anatomy of a Stable Core
In anatomical terms, core refers to the joints of the pelvis and lumbar spine, including the hip joints, the sacroiliac joint, joints between the vertebrae, and all the muscles that stabilize these skeletal parts. The midsection is where the body's center of gravity is located, it is where all human movement originates. The large, prime-mover muscles of the lower extremities (hamstrings, quads, hip flexors, adductors, and gluteus maximus) and the trunk (lats, paraspinals, and rectus abdominis) all attach to the spine and pelvis.

 

 

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. 

 

 

 Click Here to view archived newsletters                               
Phase IV Events

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 [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!

Anatomy Arena 

Prevention and Treatment of Running Injuries

by Robert Forster, PT

 

Whether you are a seasoned runner or new to the sport, every time you run the tissues in your lower body, pelvis, trunk and even your shoulders and neck, are subject to a stress load that will either make you stronger or break you down, depending on your running technique, training adjuncts and recovery efforts.

 

No one ever got stronger during a workout; it is only after hard work that your fitness and injury prevention capacity evolves. The stress placed on your body during running stimulates a healing reaction from the body that will result in a "shoring" up of the tissue as your body attempts to get stronger and better able to tolerate the load. If you help your body adapt to the stress by following the science of warm up and recovery you become stronger and more resilient to injury.

 

 
Read More . . .

 

 

Click Here to view archived newsletters
Press Room
Previous Invicta FC atomweight fighter, Jessica Penn, goes into Ultimate Fighter 20 having moved up a weight class and boosted her fitness and stamina by incorporating heart rate training with Phase IV.

Ultimate Fighter competitor, Jessica Penn, moves up from the 105 lb weight class to test her mettle against bigger, stronger, tougher women. She turned to Phase IV Scientific Health and Performance Center to increase her stamina in the ring, using the same periodized heart rate training principles shared to equally great effect by fighters, cyclists, and laypersons looking merely to become healthier.

"I've been doing a lot of heart monitor training through a company called Phase IV. I've had a big problem with over training and just running myself into the ground and stuff like that," she told MMA Weekly. "So through this new training program it's really helped me evolve and progress more than I have in the past."

>> Watch 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:

 

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
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 [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