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Performance Newsletter
November 10th - November 16th

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Save The Date
 Stretch and Roll Clinic

Saturday, November 22nd

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
 
 
Freemont College
CEO Open House
 
Tuesday, November 18th

7pm at Real Office Centers
604 Arizona Ave.

*By invitation only -- register here




 

Recipe of the Week
Red Quinoa with Chicken & Spinach



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   

 

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 info@phase-iv.net  

 

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.

Message from the CEO

  

Forster Physical Therapy and Phase IV Scientific Health and Performance Center can work with you on nutrition, training, injury prevention, and rehabilitation as you reach for your athletic goals.

Training for the LA Marathon with Forster Physical Therapy and Phase IV


The 2015 Asics Los Angeles Marathon is the 30th running of this great event, and if you have ever dreamed of running a marathon, this is a great race at which to test your resolve without the expense and discomfort of traveling.


On March 15, 2015 the "Stadium to the Sea" course will take runners from Dodger Stadium to the Santa Monica Pier, through the most eclectic and iconic neighborhoods of Southern California. Nearly 30,000 runners will experience the sights and sounds of China Town, Olivera Street, Little Tokyo, Silverlake, Los Feliz, Hollywood, the Sunset Strip, Beverly Hills, and Century City before finishing in Santa Monica.


The race was inspired by the success of the 1984 Summer Olympic Games in Los Angeles, and the desire to create an international running event that represents the health and fitness culture that is so prominent in the lives of Angelenos. Forster Physical Therapy earned its stripes at the 1984 Olympics helping USA Track and Field athletes win 10 medals and, fittingly, we have been involved with the LA Marathon since its inception.


Working with our clients and members of the LA Marathon Road Runners training program, we have helped thousands of runners, from beginners to elites, achieve their marathon goals. Forster Physical Therapy is the Exclusive Physical Therapy provider of the LA Marathon. Along with our sister company, Phase IV Scientific Health and Performance Center, we have runners covered with science-based training and nutrition programs, injury prevention programs, and expedient rehabilitation programs. We have the experience and knowledge to guide your training and support your race efforts.

This week's feature article is an inspirational account of one runner's race to glory. Next week, we will outline all that you need to know about marathon training.

 


 

>> 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 

Feature Article
From Obesity to Marathon Running

by Rosemarie Jeanpierre >> Guideposts.org

 

Rosemarie Jeanpierre responded to bad news from her physician with persistence in exercise and nutrition to lose weight and improve her health. That journey soon led to marathoning, and an immense improvement in self-belief. Photo credit:

 

My feet pounded the pavement, still moving in a steady rhythm though my legs were starting to feel heavy. The warm southern California air seared my lungs.

Up ahead, tall palm trees flanked the road. I couldn't see where the road ended, but what I did see made me breathe a little harder. A sign with big letters: Mile 18.

 

I was running the L.A. Marathon-my first race ever-and I dreaded what was coming. The wall. That point of utter exhaustion around mile 20 when the body reaches its limits of endurance.

 

My niece Ruby-Ann and her husband, Fernand, who had talked me into signing up for this race, had warned me about it. And I'd read plenty about it online. When you hit the wall, it's like your body and brain quit on you and you just cannot summon the energy and will to go on.

 

What if that happens to me? I worried. What if I can't make it to the finish line?

I thought back to where this all started, that day two years earlier when my doctor gave me a talking-to. I knew my 220 pounds were too much for my five-foot-two frame, but even though I'm a nurse and had seen the toll obesity took on my patients' health, I wasn't prepared for the test results from my own physical.

 

 

Read more . . .
  

>> Read the original article here.

 

 

 Click Here to view archived newsletters                               
Phase IV Events

 

Stretch and Roll Clinic

Saturday, November 22nd 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 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!
Topics in Training 

New Diet Rules for Runners: Beware of Carbo-Loading, Eat More Fat, Be Sure to Eat Breakfast, and Eat Frequently Throughout the Day

 

Book excerpt from Healthy Running, Step by Step

 

"Our knowledge of food and diet is rapidly growing and changing. Some of the old rules that were long accepted as gospel have been turned on their head in recent years, such as "carbo-loading"-ingesting a great pile of carbohydrates the night before a big workout or an event to "pack" the muscles with glycogen fuel. It has long been a tradition in the endurance world. But it's wrong. Here's the correct eating strategy:


1. Avoid processed carbs. 
They prevent use of fats, spike insulin, and cause inflammation.

 

Processed carbohydrates include bread, pasta, rice, crackers, baked goods, and other sweets. (See "Wean Yourself Off Wheat: For Many Reasons, You're Better Off without Your Daily Bread" on pages 94-95 on the particular problems with wheat.) Processed carbs are dangerous for three reasons:


* Carbs stop fat use. Carbohydrates in your diet are counterproductive in your effort to improve fat utilization. If you put carbs in your tank, your body will reach for them as fuel before it
reaches for fat to make energy for workouts and daily living.

* Carbs spike your insulin and put you to sleep. Example: If you eat a big bowl of pasta, the large insulin spike opens the cell windows and transports the carbs into the cells quickly, removing them from the bloodstream. That makes you sleepy or causes you to crave a sugar fix or caffeine to pick you up.

 

* Carbs create inflammation in the gut, keeping you chronically inflamed and bloated. Inflammation in the body produces excessive cholesterol. You will learn that saturated fat is not killing us; it's the carbohydrates that do that."

 

 

 

Read More . . .

 

 

Click Here to view archived newsletters 
Press Room
CEO Open House - Freemont College
Phase IV founder and CEO, Robert Forster, PT will speak at Freemont College's CEO Open House on November 18th. His expertise spans managing a blooming business while maintaining his core focus of treating patients and improving the health and livelihood of his clients.

Freemont College will host Phase IV and Forster Physical Therapy founder and CEO, Robert Forster, PT on Tuesday, November 18th. Forster Physical Therapy has been named "Best in LA", and Forster joins such elite company as Gary Vitti, head athletic trainer for the Los Angeles Lakers; Legal Zoom founder Brian Lee; and Gil Garcetti, former district attorney of Los Angeles.

Join Freemont College and Forster in Santa Monica on Tuesday, November 18th at 7 p.m. Space is limited and not all who register may gain entry.

>> Register for your chance to attend CEO Open House 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


 

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Competitor Magazine's "Best Running Store & Running Club" of 2009

2621 Wilshire Blvd., Santa Monica

www.toptotop.com 

310.829.7030

 

 

  

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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