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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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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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Message from the CEO
 | | Improve your performance in running, triathlon, or any kind of workout with Phase IV metabolic testing. |
What Phase IV Metabolic Analysis Can Do For You
If you want your workouts to be 100% productive, and your nutrition tailored to your personal physiology, then all your health and fitness efforts should begin with metabolic analysis. Metabolic analysis has become the standard for science-based exercise and nutrition programs the world over, and Phase IV has been a leader in metabolic science-based health and fitness programs for over 10 years. Metabolic testing unlocks the secrets held in the individual biology of each of our clients and is crucial to our success in helping people of all ages and abilities reach peak fitness and optimum body weight. This testing will allow us to help you too, because it allows us to accurately determine two crucial aspects of your physiology when it comes to achieving and maintaining good health and high levels of fitness: 1) the exact number of calories you need daily in order to maintain, increase, or decrease your body weight, and 2) the precise exercise intensity of your workouts to maximize the results.
Without this testing, all other exercise and nutrition programs are based on a guess when it comes to the calories you require each day to reach your goals and the intensity of the workouts that will get you there. Accordingly, because your metabolism is so unique to your personal physiology, a heart rate monitor is useless without this testing, and even the best nutritionists are simply guessing at your caloric needs. Two simple tests will allow us to personalize your approach to health, fitness, and weight management.
Resting Metabolic Rate Test
The key to sustainable weight loss (as opposed to the "yoyo" weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate. Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising. The term "metabolic refers" to how your body makes energy. Your resting metabolic rate is the rate at which your body burns calories to run your bodily functions at rest. It is your energy "overhead" and thus can be measured with a simple test. Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.
VO2 Test
Whether you work out to perform better, or to look and feel better, there is only one way to guarantee that your efforts are 100% productive. A VO2 test is a metabolic analysis that is done while you exercise, and it is key to achieving your fitness and body image goals. It provides a screenshot of your current fitness and tells us exactly what energy systems you are using at various heart rates. The foundation of all fitness training is the development of a metabolism that prefers fats over carbohydrates to make energy and to fuel your workouts and your life. The VO2 test will tell us at what intensity you need to train to re-engineer your metabolism and become what we call a "Better Butter Burner". The result is that you burn more fat, causing your fitness and performance to skyrocket. Metabolic fitness is the ability to burn fat rather than carbohydrates for energy at higher and higher exercise intensities while avoiding the fatigue associated with the by-product of burning carbohydrates: lactic acid. So if you want to be thinner and perform better, you need a VO2 test.
Phase IV Special: Sign up for a VO2 or RMR test and get a free workout program or diet plan, respectively. Call today for details or for a personal health and fitness consultation.
>> 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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The High-Fat Diet for Runners
by Ales Hutchinson -- Outside Magazine
 | | Taken to extremes, fat-burning is essential for endurance events like the Leadville Trail 100 Run. But a fat-burning metabolism, fueled by a diet rich in quality fat sources, will improve your body, health, and fitness no matter what your level. Photo courtesy Idaho Press. |
In 1879, more than a century before ultra-endurance races became a thing, Arctic explorer Frederick Schwatka and 12 Inuit companions embarked on a record-setting 3,200-mile sled journey across the frozen tundra. To fuel themselves during the next 11 months, the men killed and ate reindeer, musk oxen, polar bears, and seals. In short: tons of fat and practically zero carbs.
Not surprisingly, Schwatka initially noted in his journal "an apparent weakness and inability to perform severe exertive, fatiguing journeys." But after two or three weeks the feeling passed. The secret? The low-carb diet had forced his body to adapt and use fat as its primary fuel.
These days the Schwatka diet-or modern variations on it-is making an unlikely comeback among ultra-endurance athletes, led by record-breaking runners, alpinists, and Ironman triathletes. The data bolstering the trend doesn't exactly date from Schwatka's time, but neither is it new.
Back in 1983, an MIT medical researcher named Stephen Phinney decided to test the hunch that fat adaptation might be useful during prolonged exercise. Phinney's hypothesis was based on simple math: a typical person can store about 2,500 calories of carbohydrates, enough to last a couple of hours at most, but carries a reservoir of perhaps 50,000 from fat. If athletes could train their bodies to tap this secondary source, he thought, they'd never bonk.
Read More . . .
>> Read the original article here.
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| Phase IV Events |
Check back in next week's Newsletter for our November 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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Topics in Training
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Book Excerpt from the recently released Healthy Running Step by Step
Humans are Built to Run
We humans are movement machines. Evolution built our bodies to run, walk, and stride for long distances at fast speeds, probably to track down animals for dinner -- and run from them when they have other ideas. Compared to our slower primate cousins, human bodies have a large number of running-friendly features: shorter arms to balance the cyclic movement of the legs; lighter lower legs and thicker hips, which allow the leg to swing with little effort like a pendulum; bigger, more complex feet, to absorb shock; and thicker lumbar vertebrae, also to absorb greater shock forces. In addition, we have a built-in economy of motion that turns our muscles, tendons, and connective tissue into natural springs, slings, and pendulums that effectively store energy during the gait cycle, then return it on the next step.
So if we are natural runners, why do we so often get hurt doing it? The trouble is that the sedentary lifestyle of the modern world has basically ruined our ability to exploit our gifts. Unburdened of the need to hunt and chase and carry, we don't move enough and have become soft. As with everything related to the body, it's a case of "use it or lose it." Even though you run one hour a day, in the modern world that means your body is lying fallow 23 hours a day. We have become so removed from our natural movement patterns that our bodies are a mess. All that sitting has left our hips tight, our hamstrings and calves shortened, and our glutes weak. Our bodies have forgotten how to move the right way.
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Press Room
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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:
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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