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Save The Date
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Check back in next week's newsletter for our October lectures and events!
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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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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 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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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 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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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. |
Personal Training With a Physical Therapist at Phase IV
By now you must know that research has shown we all need to be more active and consistently perform some type of exercise to achieve and maintain optimal health as we age. Our organs, joints, indeed our entire physiology rely on near-constant movement to stay healthy.
Exercise is the medicine that prevents and often treats common lifestyle diseases including obesity, type II diabetes, heart disease, vascular disease, and many forms of cancer. In addition, musculoskeletal diseases such as arthritis (see this week's feature article), osteoporosis (the loss of bone mass suffered by women AND men as we age), and sarcopenia (the loss of muscle tissue as we age), along with tendonitis and bursitis, are all common afflictions that can be prevented and treated with smart exercise programs. And that's the rub: where can you be sure that you will be taught smart exercises that are appropriate for you and that will make you look and feel better, but not hurt you? Maybe you have a sore shoulder or a low back condition that keeps you away from the gym. Maybe you avoid the gym because you have heard the horror stories of friends injured by their well-intentioned trainers. Every day we treat clients injured by ill-advised exercise programs found in gyms, bootcamps, and CrossFit-type classes all over town.
As an alternative, Phase IV offers personal training programs conducted by a licensed physical therapist for the safest customized strength and flexibility program available anywhere in Los Angeles. At Phase IV, all training programs are based on your particular needs as gleaned from a joint-by-joint, head-to-toe examination and analysis performed by the most experienced Forster Physical Therapy clinicians. The result is a carefully instructed and monitored workout that addresses your personal issues and vulnerabilities with only the safest, most effective exercises, handpicked by me for their efficacy and minimal risk of injury.
For over 35 years, I have traveled worldwide working with some of the best athletes of our generation and lecturing about safety in exercise, and from these experiences I have distilled scores and scores of exercise variations and exercise progression down to the very safest and most effective movements. They are instructed within the four-phase approach we have perfected training thousands of people just like you.
* Phase IV training with a PT assures you will perform time-tested workouts customized to your personal physical needs
* Phase IV training with a PT includes 10-15 minutes of expert massage every session to address your vulnerable areas, while the exercises work to resolve them
* Phase IV training with PT is perfect for people with joint and tendon injuries, arthritic conditions, and anyone vulnerable to such problems
* Phase IV strength and conditioning programs are the best foundation for healthy weight loss
* Phase IV training is expedient and perfect for the time-crunched professional or busy mom
* Phase IV programs will bring your fitness to a peak with the same scientific principles we use with our elite athletes to win gold medals and set world records
* Phase IV training programs can be customized to include metabolic training and nutritional optimization to address weight control issues
Call today or click to request your Phase IV Structural Examination, or contact us for a free consultation to discuss your customized Phase IV Health and Performance program.
>> 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. - info@phase-iv.net - 310.582.8212
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Feature Article
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Osteoarthritis of the Hip: Appropriate Exercise Therapy can Alleviate Symptoms >> Deutsches Ärzteblatt
 | | A study in Deutsches Arzteblatt shows that properly-allocated exercise can alleviate the pain and other symptoms associated with osteoarthritic degeneration of the hip. Photo courtesy Joint Pain Forum. |
Osteoarthritis of the hip is a progressive degenerative disorder affecting the hip joints, which affects one in 10 adults. The symptoms range from pain after intense joint loading to morning pain/stiffness and impaired mobility in everyday life. To date, no cure exists. Appropriate exercise therapy can, however, delay progression of the disease and alleviate symptoms, as shown in a randomized controlled study reported by Inga Krauß et al in Deutsches Ärzteblatt (Dtsch Arztebl Int 2014; 111: 592-9).
The physicians treated patients with hip osteoarthritis according to the Tübinger Hüftkonzept (ThüKo, the Tübingen exercise approach, a 12-week exercise therapy intervention): for three months, patients participated once weekly in an exercise group and did an exercise program at home twice a week. The selected exercises were targeted towards muscle strengthening, proprioception, coordination training, and improved mobility. After the exercise therapy, patients' pain symptoms were less pronounced and their joints were more mobile. Because of the positive results, the authors recommend administering the ThüKo approach comprehensively in the context of treatment of patients with hip osteoarthritis.
>> Read the complete study here
Read On Our Website . . .
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| Phase IV Events | |
Check back in next week's newsletter for our October lectures and events!
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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Anatomy of a Stable Core
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.
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Press Room
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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:
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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| Phase IV Athlete Accomplishments |
Phase IV Scientific Health and Performance Center works with professional athletes, laypersons, and everyone in between. Old or young, experienced or novice, Phase IV's methodical application of scientific training principles covers the gamut of sport-specific or endurance training, gym- or home-based functional strength programs, nutrition, and weight loss. Our science is based on the combined efforts of physical therapists, exercise physiologists, and nutritionists who go to work for you. We have helped thousands of athletes meet or beat their goals without injury and in prime condition. Here are highlights of what just some of our athletes, backed by Phase IV and Forster Physical Therapy, have achieved throughout this year. - Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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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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