Phase IV logo
PT montage  
Performance Newsletter
January 12th - January 18th

Like us on FacebookFollow us on TwitterView our profile on LinkedInFind us on Google+View our videos on YouTube



Save The Date

Stretch and Roll Clinic

Saturday, January 31st

12:00pm 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


 

Phase IV RunLab™ Analysis Clinic
Monday, February 9th 

6:30 - 8:30pm at Phase IV

 

* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
Fee is $59 & includes Stretch Strap & Ice Bag
**Space is limited so call now to RSVP


 






 

Personal Fitness with PT
BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE

If you are undergoing Physical Therapy rehabilitation, 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 6 a.m. to 12 p.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
Broccoli and Feta Frittata



Ingredients

Directions

Message from the CEO

  

Personal Fitness with Physical Therapy is both rehabilitation and prevention, a more economical solution to injury treatment and prevention.

Physical Therapy with Fitness is Most Economical


Phase IV was named for the fourth and final phase of physical therapy rehabilitation, which is all about teaching clients the proper way to train for fitness or performance.


Created to bring the same science we use to train elite athletes to the general public, Phase IV provides the knowledge and experience needed for this final stage of physical therapy rehab - essentially, sport training. Think of it as a private training facility with an exercise physiology lab embedded in it.


In many ways, phase four is the most important phase of rehab, because most people end up in physical therapy as a result of faulty training techniques. So it's important when they finish rehabilitation that they don't re-injure themselves by repeating the same ill-advised exercises and workouts. At Phase IV, we are experts in the creation and execution of science-based exercise programs. Drawing on 35 years of experience treating and training active clients - ranging from world champions to middle-aged business men who maintain a fitness program to reduce health risk factors or maintain a healthy body weight - the health and fitness continuum from crutches to Ironman is front and center in the Phase IV wheelhouse.


Now, with insurance companies placing an ever-increasing portion of health care costs on their members, it makes sense and saves dollars to get fit and rehabilitate your injuries at the same time. Whether it's fitness or rehab, the first order of business is to makes sure every joint is working properly before moving on to achieving our training goals. 


Per this principle, called functional joint stability, it is imperative that the smaller "helper" muscles and tendons surrounding each joint have the strength and flexibility to maintain the proper alignment of the bones at the joints as they move through a full range of motion. This is accomplished best with strength and flexibility exercises, combined with manual therapy techniques administered by a qualified and experienced Phase IV physical therapist.


Now it's easier than ever to rehabilitate your injuries and get fit at the same time with Phase IV's Personal Fitness with Physical Therapy. As of January 1, 2014, you can receive physical therapy without first having to see an M.D. for a treatment order. Most insurance companies have already complied with the new law.


Call today and schedule your physical therapy evaluation, and we'll make you feel better and be better at the same time. 310.656.8600


 

  

 

>> 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
Danger in the Gym: Excessive Inclined Treadmill Walking

 

Treadmill walking is great for developing metabolic efficiency. To reduce risk of injury, workouts should begin on a level surface. This preserves and fortifies knees, ankles, and hips for more strenuous workouts outdoors or on steeper inclines.

 

Walking is a functional activity which provides many benefits for the mind and body. The human body has evolved to be a very efficient vehicle, built to cover great distance with a built-in economy of motion. As a weight-bearing activity, walking strengthens the bones and keeps joints healthy. It is a great form of aerobic exercise that provides effective metabolic training. Walking is the perfect low-intensity exercise needed to create a fat-burning metabolism. The average American takes about 5,000 steps per day, and research has shown that if we focus on merely doubling that number, obesity and the lifestyle diseases that plague our population would be reduced to minimal levels.

 

The rhythmic nature of walking is good for the brain and helps with stress management by easing the brain into a meditative state and releasing endorphins. Walking also increases levels of endotropic brain growth factor, which is required for learning via the creation new synapses in the brain.

 

Problem: We have seen many tendon and joint injuries from walking continuously at inclines greater than 8-10 degrees, as people look to make the workout more strenuous. Walking at extreme inclines overtaxes the muscles and tendons of the ankle, including the Achilles tendon. In addition, when the incline is severe, it becomes difficult to maintain good body position and creates undue stress on the hips and lower back. Furthermore, steep incline walking is counterproductive to permanent weight loss, as the higher-intensity effort favors carbohydrate metabolism, as opposed to creating a metabolism which favors fat as the primary energy source.

 

Solution: Add inclined walking to your workouts only after developing a foundation of aerobic fitness and musculoskeletal conditioning. Four to six weeks of flat walking, at least twice a week for 30 minutes, will lay the foundation of fitness and "harden" bones, tendons, and ligaments and protect you against injury. After developing this foundation, you should be progressive with inclined walking to help your body adapt to the stress of this activity. At first, only perform the inclined workouts once per week for at least two weeks before adding a second inclined workout per week. After a warm-up of at least ten minutes of flat walking, elevate the machine to no more than a 4-5 degree incline, and perform inclined intervals for two minutes at a time before returning to level walking for two minutes of recovery. Perform just five two-minute intervals, once per week, for the first two weeks. Do these to allow for musculoskeletal adaptation before progressing to two times per week on the third week.

 

Always stretch BEFORE and AFTER each workout and stay injury-free.

 

 

 

Read more . . .
  

 

 Click Here to view archived newsletters                               
Phase IV Events

Stretch and Roll Clinic

Saturday, January 31st at 12:00pm
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

 

More Info . . .

 

 

Phase IV RunLab™ Analysis Clinic
Monday, February 9th 6:30 - 8:30pm at Phase IV
* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
Fee is $59 & includes Stretch Strap & Ice Bag
**Space is limited so call now to RSVP

 

More Info . . .

 





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!
Nutrition Corner

Excerpt from Healthy Running, Step by Step

 

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

 

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
Purchase Healthy Running Step by Step via Addaday 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
  • Micheline Aubuchon & Giulia McDonnell: 2013 CIF Doubles Tennis Champions, Southern Section
  • Diane Reynolds: 2013 Road Runners Club of America State Champion, Grandmaster, California
     

 

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