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Performance Newsletter
September 15th - September 21st

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Save The Date

Training for Charity Rides and Multi-Day Cycling Events


Wednesday, September 17th

7:00 p.m. at Cynergy Cycles

2300 Santa Monica Blvd


Presented by Robert Forster, PT


 

 


  
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.
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   

 

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 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  

 

 

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!

Recipe of the Week
Creamy Spinach



Ingredients

Directions

Message from the CEO

  

Healthy Running, Step by Step brings 40 years of long-overdue research and experience in the training of running to your doorstep.

Healthy Running


 
Healthy Running is finally here! My new book, Healthy Running, Step by Step was released by Fairwinds Press September 1 and I am proud that it has been well received and is selling well. It's long overdue -- or at least, this delivery of the science of healthy running is long overdue. It's been over 40 years since Americans discovered the joy and health benefits of running back in the 1970s, but most runners still do not practice science-based methods.


 
When I first began treating runners in 1978 there was not a lot known about the science of endurance training. There was little to tell us what physiological characteristics are needed to be an effective runner. People copied the training techniques used by the great runners of the era. Runner's World would publish an article on Frank Shorter's training, or Bill Rogers' workouts, and everyone simply mirrored their heros. Nevermind that the physiology of these genetically-gifted runners bore little resemblance to their own.


In the ensuing years, research has provided a scientific road map to create the favorable physiological attributes that create running fitness. That information, however, has still not made its way to the average runner. The training methodologies used by most runners has not changed in 40 years. Runners still think carbo-loading is good science. Most still don't stretch, even though we know now that 50 to 80 percent of them will get injured every year. In fact, runners still don't know how to run! They pay little attention to mechanics, thinking that running is so basic to human movement that everyone is born with good running technique.


Healthy Running, Step by Step includes all of the science and conventional wisdom that runners need to know to reach their highest genetic potential with the lowest risk of injury. My co-author, Roy Wallach, and I have included all of the pertinent research and our collective knowledge on the subject of healthy running and made it easy to understand and incorporate into your training.


You can read an excerpt from the book in this week's feature article, and you can find the book on Amazon here.


I hope you enjoy the read!


 

>> Read each week's CEO Message here 

   


 

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
Stretching and Flexibility 

 

As detailed in Healthy Running, Step by Step, regular stretching reduces tightness and injury, and even increases running speed and economy.
   
Book Excerpt From Healthy Running, Step by Step

"Authentic, loaded with insight and information, Healthy Running, Step by Step illustrates the scientific approach Bob used to help me and many others stay injury free and achieve our ultimate Olympic goals." -- Jackie Joyner-Kersee, six time Olympic medalist and multiple world record holder

Stretching and Flexibility
How 5 to 10 minutes a day of muscle and connective tissue lengthening perfects your form, and keeps the tightness, injuries, and doctors away.

 

When I first began working with Olympians in the 1980s, the number of gold medals won by individual athletes was directly proportional to the number of times a week I saw them in my clinic for what we called health maintenance- injury-preventive care that included stretching, massage, icing, and other recovery modalities. Jackie Joyner-Kersee came in the most and ended up with five Olympic medals. Florence Joyner, Flo-Jo, was a close second; she earned four Olympic medals.

 

The Olympians we work with today watched and learned from their idols. They often do much of their own body maintenance, working out tight muscles and scar tissue with foam rollers, softballs, and home ice baths. It's the rare elite athlete who doesn't do any stretching, which is often the most effective strategy of them all for recovery and injury prevention. I have worked with tens of thousands of athletes, from student athletes to pros and Olympic champions, and none have reached their highest genetic potential without a sound flexibility routine.

 

Unfortunately, even though it's simple, relaxing, only takes a few minutes, and can be done anytime and anywhere, average runners haven't gotten the message about stretching yet. Stretching is regarded as superfluous, ignored in the daily rush to the endorphin high. That's too bad, because inflexibility - i.e., a shortening of the muscles and connective tissue - is a drag on performance, an invitation to injury, and an aging accelerator. This is inevitable unless you do something about it - meaning you must stretch.

 

 

Read More . . .

 

 

 Click Here to view archived newsletters                               
Phase IV Events
Phase IV GO BIG Series: The Science of Going Big

Wednesday, September 17th

7:00 p.m. at Cynergy Cycles

2300 Santa Monica Blvd

Presented by Robert Forster, 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!

Anatomy Arena 

Stretching and Your Health: Part Two

 

Characteristics of a Safe and Effective Stretching Program

 

Following workouts the muscles are "pumped" i.e. left in a shorten state with the blood vessels in and around the muscle laden with waste products of muscle physiology. Post workout static stretching promotes recovery by returning the muscle to its normal resting length while pulling the connective tissue taught to wring waste products out of the muscles and the associated vascular structures. Research has shown that stretching reduces delayed onset muscle soreness (DOMS) and allow us to recover quicker and workout again sooner and stronger.

 

Relaxed Posture: Stretching is an act of relaxation. Muscles must be coaxed into lengthening and not coerced. The muscle fibers must be relaxed for the stretch to effectively target the connective tissue elements in and around them. Accordingly, each stretching posture must be chosen carefully to promote relaxation and protect all the surrounding joints and especially those of the spine. Lower body muscles need to be relieved of their load, i.e. be non-weight bearing to allow the stretch to be effective. This can only be achieved by laying on the ground in positions that allow for muscle relaxation and easy breathing. For the upper body the limb must be relaxed in a cradled or supported posture.

 

 

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.
Purchase Healthy Running Step by Step on Amazon or in person at Forster Physical Therapy or Phase IV.

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!


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