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Tomorrow Night
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Phase IV at Lululemon Calabasas
TONIGHT, February 23rd
6:30pm at Lululemon Calabasas - 4719 Commons Way
Please join Robert Forster, PT for an interactive clinic highlighting the science-based health and fitness topics in his new book, Healthy Running, Step by Step
Stretch and Roll Clinic
Saturday, February 28th
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
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Personal Fitness with PT
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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.
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Phase IV in the News
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How skiers are using physical therapy to rehabilitate and prevent injuries, as well as supplement their ski training. With Robert Forster, PT. Read the article here.
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. 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 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.
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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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Message from the CEO
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| | Healthy Running, Step by Step, by Phase IV founder and CEO, Robert Forster, PT provides a wealth of nutritional information for optimal health and performance in all applications, including running and everyday life. |
The Big Fat Lie
The biggest lie ever told in nutrition is that fat kills.
Dating back to the 1950s, doctors and nutritionists have been spreading the most unfortunate canard: dietary fat causes obesity, cardiovascular disease, and death.
Accompanying that lie is that foods high in cholesterol are dangerous. This part of the fat lie was born out of the confusion created by the medical community when they advised those with unnaturally high cholesterol to avoid eating foods with cholesterol, so as to not add to their imminent risk. Instead of stopping to find the real cause of high cholesterol, they blacklisted healthy and nutritious diary products and red meat.
Now, we understand that cholesterol, a naturally occurring fatty substance made by the body, is not increased by foods high in cholesterol such as red meat, butter, and eggs, but by the chronic inflammation that occurs in the gut when we eat the very foods that doctors in the past directed us to eat instead: processed carbohydrates such as whole grain wheats, pasta, rice, and baked goods. Wheat grain has been so adulterated by the food industry of late that it bears little genetic resemblance to the wheat and bread we ate 50 years ago. It has been engineered for bigger and heartier crop yields. Genetic manipulation has increased concentrations of the plant protein gluten to 50 times greater than levels found in the old-world grains humans first cultivated. It is the high levels of gluten that cause food allergies and gut inflammation, the latter of which causes our bodies to go haywire and produce high levels of cholesterol.
Now, a new study (included in this week's feature article), adds to the vast body of research that shows that people who avoid carbs and eat more fat, even "unhealthy" saturated fats, do not gain weight or suffer an increase in cardiovascular disease.
Also, you can read more about the dangers of wheat and processed grains and the new science of healthy eating in my new book, Healthy Running, Step by Step. This book is not just for runners, but includes all of the Phase IV nutrition strategies to look and feel better.
You can order the book here, and call for your free Phase IV weight loss consultation. 310-582-8212
>> 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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Low Carb, High Fat is Healthy
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| | Contrary to nutritional lore of old, diets high in fat -- such as that found in nuts -- not only minimize the risk of cardiovascular disease, but also improve fat loss and weight control. Photo: Healthy Running, Step by Step |
People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.
The findings are unlikely to be the final salvo in what has been a long and often contentious debate about which foods are best to eat for weight loss and overall health. The notion that dietary fat, particularly saturated fat, is harmful, arose decades ago from comparisons of disease rates among large national populations.
But more recent clinical studies, in which individuals and their diets were assessed over time, have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight.
The new study was financed by the National Institutes of Health, and published in the Annals of Internal Medicine. It included a racially diverse group of 150 men and women - a rarity in clinical nutrition studies - who were assigned to follow diets for one year that limited either the amount of carbs or fat that they could eat, but not overall calories.
"To my knowledge, this is one of the first long-term trials that's given these diets without calorie restrictions," said Dariush Mozaffarian, the dean of the Friedman School of Nutrition Science and Policy at Tufts University, who was not involved in the new study. "It shows that in a free-living setting, cutting your carbs helps you lose weight without focusing on calories. And that's really important because someone can change what they eat more easily than trying to cut down on their calories."
Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water, rather than body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy. While this has been proven untrue in research studies conducted worldwide, these beliefs still persist in the general public.
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| Phase IV Events |
Phase IV at Lululemon Calabasas
TONIGHT, February 23rd at 6:30pm
at Lululemon Calabasas - 4719 Commons Way
Please join Robert Forster, PT for an interactive clinic highlighting the science-based health and fitness topics in his new book, Healthy Running, Step by Step
Phase IV at Disney Studios Triathlon Team Kickoff
Tuesday, February 24th at 6:30pm
Stretch and Roll Clinic
Saturday, February 28th 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
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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Nutrition Corner
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The 9 Best Gluten-Free Foods for Runners
By Emily Main, Rodale News
Article courtesy Rodale News
Considering that "gluten free" has become the healthy diet du jour, a lot of athletes probably wonder if giving up gluten, a problematic protein found in wheat, barley, and rye, can help them work harder and last longer. Are gluten-free foods the best foods for runners?
There's no scientific evidence that going gluten free will help the average person become a better runner, says Arthur Agatston, MD, in his book, The South Beach Diet Gluten Solution. "There are, however, many athletes who have reported better performance following a gluten-free diet," he says, adding that Novak Djokovic became the top tennis player in the world after giving up gluten. Djokovic claims that going gluten-free gave him more energy, sharper focus, and an improvement in the asthma that had compromised his ability to win long matches.
"It certainly seems logical that if a gluten-sensitive athlete is experiencing fatigue, lack of mental focus, and other symptoms, such as stomach and joint pains, that he or she is likely to perform better gluten-free," Dr. Agatston adds. All of those are symptoms that can plague people who can't tolerate gluten but aren't clinically diagnosed with celiac disease, a disorder in which the body is unable to digest gluten proteins. But even if you're not gluten-sensitive, he says, going gluten free may give you an energy jolt, since the body utilizes extra energy to digest gluten, which can detract from your performance and just generally slow you down.
All the same, wheat provides carbs, and carbs provide fuel for athletes, right? While that is true, you can still get all the requisite energy from whole foods that are naturally gluten free. Joanna Sayago Golub, editor of the new Runner's World Cookbook gave us this list of the best gluten-free foods for runners that will keep you going all the way to the finish line (or at the very least, the end of your workout).
Soba Noodles
These Asian noodles are made from buckwheat, which despite its name, is not a type of wheat and does not contain gluten. They're a great alternative to traditional wheat pasta. Check the ingredients of your favorite brand to make sure it's made from 100 percent buckwheat, since some brands also use wheat. We recommend Eden Organics 100% Soba Noodles.
Quinoa
This gluten-free grain provides plenty of carbs plus 8 grams of protein per cooked cup, which helps preserve lean mass and build new muscle tissue after a strenuous run.
White and brown rice
Whole-grain brown rice provides slow-burning carbs and plenty of fiber, vitamins, and minerals. Low-fiber white rice is ideal the night before a long run or race for easily digested carbohydrates.
Read More . . .
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Press Room
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How PT Professionals Help Skiers Rehab, Prevent Injury, and Achieve Top Form >> ADVANCE Magazine
 | | ADVANCE Magazine in the current issue features input from Robert Forster, PT, on the training and rehabilitation of skiers. Photo courtesy ADVANCE Magazine. |
When ADVANCE's Brian Ferrie compiled an account of how skiers take advantage of physical therapy treatment, he turned to Phase IV founder and CEO, Robert Forster, PT.
"Phase IV is sports training," [Forster] explained to ADVANCE. "Many of our patients will finish their rehab there, and some will continue on their fitness programs. It's like a personal training gym staffed by physical therapists and exercise physiologists."
"Over the years, we've trained and treated numerous skiers for injuries, as well as developed fitness and preventative health programs for them," Forster added in the interview.
Read the full article here.
 | | 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:
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. - Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball
- 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
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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
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310.376.0100
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818.986.8686
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