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Performance Newsletter
October 13th - October 19th

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Save The Date
Injury Prevention Talk & Free Injury Assessments

Wednesday, October 15th

6:00pm at Top to Top
2621 Wilshire Blvd.



Saturday, October 25th

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





 

Recipe of the Week
Spinach Apple Smoothie



Ingredients

Directions

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!

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  

Message from the CEO

  

Bellator MMA fighter Joe Warren, with  conditioning coach Robert Forster, PT, after enduring to secure his bantamweight world title. Dedicated base training and patience ultimately did the trick.

Patience Makes Championship Perfection 

 

In the wake of Joe Warren's successful bid to win the Ballator Mixed Martial Arts bantamweight World Championship Friday night in Oklahoma at age 38, many fans want to know how he did it. How does a 38-year-old competitor outperform the very kinetic 25-year-old phenom, Eduardo Dantas, who was ranked as the number-one bantamweight in the world?

 

Joe is a seasoned veteran who has been successful at every level of combat sports: third in NCAA wrestling for Michigan State, Greco Roman Wrestling world champion, Bellator featherweight champion, Bellator interim bantamweight champion, and now the undisputed bantamweight world champion. Considering all this success, I would have to say that two of his greatest attributes are his mental focus and discipline. With those attributes he becomes a coach's dream. It also has to be said that there are many focused and disciplined fighters who never win a world championship because they direct their focus and discipline in the wrong directions. 

 

This gets us to Joe Warren's number one attribute: PATIENCE! Great athletes have to be patient and hold themselves back in training. This is antecedent to the fury that needs to be unleashed on fight night. It takes great patience to avoid the unbridled rage that most fighters mistakenly hold as the key to all training. Instead, this approach to training quickly leads to an over-trained state where athletes fatigue early and lack the explosive power needed for victorious performance. It takes patience to stick with months of the low-intensity training and create the fitness foundation needed for the highest levels of performance. As Joe's conditioning coach, my goal is for him to peak on fight night and be able to stay active for five minutes in all five rounds. 

 

Most fighters deteriorate to 60% of their first minute performance intensity in the fourth and fifth minute of every round, including in the first round. If Joe can stay active all five minutes for all five rounds, it gives him a real performance edge. I know from my work with athletes in other sports this can be accomplished with the right training. Elite marathoners can maintain 90% of their VO2 max for two-plus hours, professional cyclists can do the same for one-hour time trials, and fighters sustain 25 minutes of high-intensity output to win. But this takes patience and trust in science-based coaching. 

 

Joe Warren showed his determined patience by following our science-based training plan to a T. Even as the war of words between him and his verbally fiery competitor was heating up, Joe remained patient and focused. Resisting the urge to train harder and more intensely, he instead stayed the course and knocked out several 90-minute, "base-paced" runs over the last several months to develop the endurance needed to keep moving for 25 minutes on Friday night. This fitness allowed him to execute Coach Montoya's insightful game plan to neutralize Eduardo Dantas' superb striking skills with constant movement on his feet, and take Dantas down to the mat and maintain the constant pressure needed to nullify his Jujitsu-based submission holds. It worked like a dream, and now Joe has the belt around his waist.

 

This week's feature article, penned by Jonathan Angelilli, a New York-based trainer, puts patience in perspective for you and your fitness and health goals. 


 


 

>> 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
The Massive Fitness Trend That's Not Actually Healthy At All
by Jonathan Angelilli -- greatist.com

 

Phase IV's Joe Warren out-lasted Eduardo Dantas to cement his bantamweight world title. Patience and commitment to his periodized training laid the groundwork, while moves like this kick -- delivered while upside down -- helped seal the match.

 

The world can be a crazy place, we all know that. And giving in to the fear that is endlessly manufactured by the media is a constant temptation on the path to fitness greatness. It's also true that sometimes sh!t gets real, and we need to be prepared to adapt instantly. Why? Because...

 

Life Is a Battle!

But (and it's a big fat booty butt) just because life is a battle doesn't mean you have to destroy yourself every time you go to the gym. Any serious athlete knows that rest, recovery, and periodization (smartly modifying intensity based on goals, performance, and ability) are absolutely crucial to optimal performance (aka kicking ass).

 

There is a massive trend in the fitness industry to glorify exercise as an all-out war on the body. I call it the militarization of fitness-all the boot camps, Marine-inspired workouts, ridiculously intense body building routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are. (Got a knot in your hip flexor? Go roll that sh!t with a baseball!)

 

This trend is a symptom of a much larger disease. We live in a culture obsessed with aggression, and it has found its way into every facet of our lives, even our workouts.

 

Exhaustion Is Not a Status Symbol

Well, exhaustion actually is a status symbol in our culture. And that's the problem-we're working and training ourselves to death. From a young age, we're bombarded with the message that to be successful, we must work overtime, sacrifice our health, friends, even happiness and sanity to achieve what we want.

 

Being chronically exhausted is not the key to success. It's a race toward disease and dysfunction. And in most cases, it causes suffering that is 100 percent preventable. Some people, like Dr. Meyer Freidman, the doctor who first identified the type-A personality trait, calls this western disease "the hurry sickness."

 

We never say things like "I bet I can experience kidney failure before you!" But that's how many of us behave. Even in the fitness industry, there are tons of people who look strong on the outside and are weak as sh!t on the inside. And do you know what we call them? Leaders. Because other people pay them good money to inherit their same warped and superficial understanding of fitness.

 

Our cultural pathology can be summed up pretty easily: too much yang, not enough yin; too much doing, not enough being; too much work, not enough play; too masculine, not enough feminine.

 

How Does the Militarization of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

 

Do you believe any of the following are true?

* No pain, no gain. You have to suffer to get in shape.

* More is always more. Duh.

* Working out is not fun, but it's an obligation.

* If I don't almost throw up, I'm holding back too much.

* You're only as good as your last workout.

* I feel like a loser when I miss a workout.

 

If you answered yes, then you're at the "exercise is war" understanding of fitness. And that's fine-if you want to wage war on your body, go ahead. Many of us go through that phase. I spent a decade there, with plenty of joint casualties and war stories to prove it. So I'm not belittling you-I'm just saying that this isn't the only way to train, and it sure as heck isn't sustainable. And if you can benefit from my experience and mistakes, that would be swell.

 

So What's the Other Option?

Well, there are many options. But one of them is to decide that learning about the body and what it takes to nourish, strengthen, and heal it is a lifelong process, adventure, exploration, and privilege, not a burdensome obligation, nor a military operation.

 

There are plenty of people who love dancing and dance their way to a new body. Others get a deep satisfaction out of practicing martial arts and kung fu their way to super fitness glory. Then there are the yogis, who use movement as a way to manifest their bodies' greatness.

 

None of these perspectives are right or wrong, but they're all worthy of being explored if you truly want a sustainable, comprehensive, and balanced movement practice. Depth and breadth of perspective, my friends. That's why you're here, reading this post and not one of those cheesy, superficial robot fitness sites.

 

Using Intensity Wisely and Normalizing Discomfort

There is a huge difference between using intensity wisely and using intensity compulsively. To reach your fitness goals, you will need to confront your limits and learn to handle discomfort. So don't use this post as an excuse to take it easy all the time. In fact, that's just as much of a trap as working out hard all the time.

 

Find the middle ground. Be OK with discomfort, and learn to interpret your body's language, sensations, and signals, so you know which days you can/should push and which days you need to back off and recover. This is something you can't outsource, and the better you get at listening to how your body feels, the easier it is to train hard, reach your goals, and avoid injuries and disease.

 

I Wonder...

Are you willing to destroy your body to look super hot at age 30? Or are you willing to take a deeper look, explore the "less is more" philosophy, let go of your "no pain no gain" programming, and let your health, strength, and goals evolve in a natural way so that you're having new adventures and movement experiences well into your 90s?

 

All health and fitness goals require sustained motivation. It's an adventure, not a destination, and you'll enjoy the adventure way more if you make it your own instead of following the herd.

 

Now drop and give me 20 push-ups!

 

 

>> Read the original article on greatlist.com

 

Read On Our Website . . .

 

 

 Click Here to view archived newsletters                               
Phase IV Events
Injury Prevention Talk & Free Injury Assessments
Wednesday, October 15th at 6:00pm
at Top to Top, 2621 Wilshire Blvd.

Creating a Master Training Program for 2015
Wednesday, October 22nd at 7:00pm
at Cynergy Cycles - 2300 Santa Monica Blvd., SM
Presented by Robert Forster, PT
Saturday, October 25th 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!
Topics in Training 

Periodization Training for Life - Part One

 

If you want to keep jumping into every fad fitness workout that comes along and don't care about losing large chunks of time (and your hard earned fitness) to nagging injuries and burnout, then keep following the fads. But if you want to get lean and fit and stay fit, stop getting injured, and maybe train for a specific event, your run-of-the-mill haphazard training won't cut it. To kick your fitness up several notches and keep it there year round, you have to train in a way that is good for your body, building it up methodically while limiting the potential for disruptive injuries.

 

To do that, you need a strategy that is almost bipolar in that it combines workouts that progress your fitness with rest days and rest weeks. Over the weeks and months, this hard/easy training schedule is the paradigm that gives your body time to recover and get stronger, more flexible and leaner.

 

Sequence is key. The science shows that you have to properly sequence your training to develop one aspect of fitness at a time and then use that as a foundation to build the next. In fact, to achieve your best fitness levels you must be incredibly patient. You will spend a long time building a broad base of aerobic infrastructure and musculoskeletal resiliency before adding more intense workouts. This strategy is virtually foolproof, used by the world's best athletes in every sport, and it'll work for you if you have the discipline to follow it.

 

 

Read More . . .

 

 

Click Here to view archived newsletters 
Press Room
How to Survive a Crazy Workout >> Muscle & Fitness

Robert Forster, PT shown working with Forster Physical Therapy client Maria Sharapova, advocates foam rolling and active recovery to bounce back from intense training sessions.

When Muscle & Fitness' Dr. Timothy Moore wanted to compile tips for recovery from intense workouts, he turned to Robert Forster, PT, for input. Forster recommends foam rolling and active recovery methods as key to coming back stronger from training.

"The important thing to keep in mind, says Forster, is to 'maintain a conversational pace that will help heat the body from the inside out,' leading to the production of what Forster calls 'heat-shock proteins that form a self-cleaning oven for your body that increases blood flow as well as testosterone and growth-hormone levels.' Using a heart-rate monitor to help gauge the intensity of your active rest recovery will help keep you in a comfortable zone of around 60-70% of your maximum, avoiding the overreaching common with many exercisers during their designated easy days."

>> Read the original article 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  

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
 
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