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Performance Newsletter
March 9th - March 15th

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Save the Date
Marathon Recovery Event

Sponsored by Forster P.T., Addaday, and Fleet Feet

Sunday, March 15th

11 a.m. at Forster Physical Therapy -- 427 Wilshire Blvd., Santa Monica, CA

* Back parking area entrance on 5th st.

* Open to all Forster P.T. and Fleet Feet clients running the marathon

* Massage, ice, first-aide, recovery nutrition, hydration


 

 



 

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
Endurance Crackers 



Ingredients

Directions

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
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. 
 
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  

 

 

Message from the CEO

  

Healthy Running, Step by Step, by Phase IV founder and CEO, Robert Forster, PT details the diagnosis and treatment of running injuries, information which can help you stay or get back on track with training.

How Fit Do You Want to Be?


This Sunday is the 30th running of the Asics Los Angeles Marathon, an event that was born of the Olympic spirit that swept our city in 1984, and which is the embodiment of the physical fitness culture of the Southland. As the exclusive P.T. office for the Marathon, we are busy readying some of the nearly 20,000 people who will test themselves against this 4,000-year-old test of endurance. You don't have to run a marathon to be fit, but as warm weather and longer days of sunlight have everyone thinking of fitness, fun, and a healthy lifestyle, it's important to state your health and fitness goals for this year. To not have a goal and a science-based plan to achieve it probably means that you will continue to struggle with a patchwork of workouts and activities that fail to get you fitter, leaner, or healthier. 


Like clockwork, the injured and dejected come into Forster Physical Therapy this time of year with unnecessary injuries suffered at the hands of the most recent workout fad, or the ever-present and ill-advised exercise programs that are conducted in gyms every day, everywhere. But why is fitness so elusive for so many? Why do fitness fads and gimmicks have people attempting workout regimes that even my Olympic athletes wouldn't hold up to? Because when it comes to fitness in America, it's the ignorant leading the obsessed. The result is too many costly and frustrating injuries and unrealized goals. 


Physical therapy-based fitness programs are our most popular service at Phase IV today, because knowing how the body breaks down allows us to design exercise programs that shore up the physical vulnerabilities we all share, as well as those unique to your body. The most common problem with unscientific workouts in gyms all across town is that they do not follow the basic science of fitness, which is based on creating progressive stress on the body, while allowing for recovery between workouts, to create a physical and metabolic infrastructure before increasing exercise intensity. Trainers too often go right into heavy loads in the gym, without adequate joint preparation, and they call for ever-increasing cardio workouts before proper metabolic building blocks are in place. It's sad, because they follow none of the methods of the science-based fitness programs we use to create the very athletes which the trainers hold up as inspiration.


Yes, we all need to be more active, but we don't need killer workouts and hardcore diets to become fitter, leaner, and healthier. This week's feature article addresses how much fitness we need to avoid common lifestyle diseases, lead an active lifestyle, run a 10K, or complete the "bucket list" goal of a marathon or triathlon.


How fit do you want to be?  


  

>> 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
How Fit do You Need to Be?

 

With less pain but great gain, you can attain solid health and fitness with an enjoyable half-hour per day. Building this habit improves all aspects of your body's function, and forms a great metabolic and structural baseline should your ambitions grow to marathoner levels.

 

Whether you want to compete in an Ironman Triathlon or simply be fit enough to live an active lifestyle, all fitness begins with an efficient metabolism and structurally sound body. 

 

Metabolic efficiency requires an effective digestive system to absorb nutrients from the food you eat, and a well-functioning pulmonary system to absorb oxygen from the air you breath to your cells. Once in the cell, oxygen and nutrients combine to create energy to run your life, fuel your exercise activities, and maintain a healthy body. It's that simple! 

 

Structural health requires joints to function properly through a full range of motion. Joints function properly when the connective tissues and muscles surrounding the joints have adequate flexibility and strength to maintain proper alignment of the bones as they articulate at the joint. Movement and stretching is all that is needed for structural health. Again, it's that simple. 

 

So why all the fitness hype? Because it's a multi-billion dollar industry, and everyone wants a piece of it. It has been a life-long frustration for me to see people struggle to get fit, spending thousands on unproven and unscientific exercise programs and trainers and the costly injuries that result. The problem is the hype and fads reaching the average person in the gym, giving them a hard time even defining fitness or what they have to do to achieve it.  

 

 

 

 

 Click Here to view archived newsletters                               
Phase IV Events

Marathon Recovery Event


 
Sponsored by Forster P.T., Addaday, and Fleet Feet

 

When: Sunday, March 15th, at 11 a.m. 

Where: Forster Physical Therapy -- 427 Wilshire Blvd., Santa Monica, CA

(Back parking area entrance on 5th st.)

Who: All Forster P.T. and Fleet Feet clients running the marathon 


 
We will provide massage, ice, first aide for injuries, recovery nutrition, and hydration. 

 




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

Steady Insulin Levels are the Key to Health and Performance

by Roy Wallach and Robert Forster, PT

 

By now, most of us realize that exercise is crucial to good health. However, your workouts are only half the battle to achieve great results; food is the other. Just like with your workouts, a science-based approach to what you put in your body -- and when you put it in - has a great impact on your ability to achieve your health and athletic goals. Our approach to health and fitness involves guided exercise and a simple, "close to the earth" diet. Both are designed for one singular goal: metabolic efficiency -- making you a "Better Butter Burner". In previous articles, we have discussed the importance of precision heart rate training to develop your fat-burning metabolism, and now it's time to dial in your diet to further serve this goal.

 

Food is Fuel for Life
 

All of us - but athletes in particular - need to alter our relationship with food to view daily nutrition as the source of our energy, and associate food with health, and not with disease. In recent decades, we have been told more about what not to eat, rather than how to eat healthily. Our relationship with food has gradually morphed as the food supply that has been created for public consumption has been exposed as a nutritionally corrupted version of what nature provides. Common foods and dietary habits have absorbed most of the public's attention for being unhealthy and having the potential for doing damage to our bodies, overshadowing the capacity for natural foods to help keep us healthy and make us stronger, leaner, and more resistant to disease.

 

Indeed, most of the foods in the grocery store have been processed by food producers to such a degree that they have little resemblance to, or the nutritional value of, their natural food sources. Based on extensive and costly research, the food industry works hard to get consumers hooked on their products with addictive combinations of salt, sugar, and fat, as opposed to working to maintain the nutritional integrity that nature already provided. Regardless of how unhealthy our food becomes, from the farming to the processing of food items, we see continued chemical manipulation to make food more attractive to our eyes and our tongues. What's worse is that at the same time, medical and health experts have unintentionally played into this era in which laboratory food is perceived as better than what comes from nature by incorrectly labeling healthy foods, like eggs and butter, as health killers. A basic concept of healthy nutrition is to "eat close to the ground" as much as possible, namely eating unadulterated and unprocessed foods; it's rare to find a food that comes out of the ground with unhealthy proportions of sugar, salt, and fat to be damaging to our bodies.

 

 

Read More . . . 

 

 

Click Here to view archived newsletters 
Press Room
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:

 

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.
  • 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
     

 

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