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Performance Newsletter
March 23rd - March 29th

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Save the Date
Bellator 135: Warren vs. Galvao

Friday, March 27th
7pm on Spike TV

Phase IV athlete defends his World Championship title


Stretch and Roll Clinic

Saturday, April 11th
1:30pm 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
 



 

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
Almond Flour Coconut Waffles 



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   

 

 

Message from the CEO

  


Phase IV's Joe Warren Defends his World Championship

 

Watch on Spike TV, this Friday, March 27 at 7 pm. 

 

Former Greco Roman Wrestling World Champion and current Bellator Bantamweight MMA World Champion, Joe Warren, (12-3 overall, 4-0 since he began Phase IV training) steps into the cage Friday night to defend his title against Marco Galvao (16-6-1). This is the third Brazilian Blackbelt Joe will fight in as many fights. 

 

In May 2014, Warren defeated Raphael Silva in 5 rounds for the Interim Bantamweight World Championship belt, while stated champion Eduardo Dantas was sidelined with injury. In October 2014, Joe, 38 years old, won a five-round unanimous decision against 25-year-old Dantas to secure the title. He did so by outlasting the younger fighter to win rounds four and five. 

 

Based on those successes, and as the Phase IV stable of fighters has grown, we have proven that there is a better way to train fighters. The Phase IV approach, while in line with the training methodology we use to train world champion athletes in all other sports, bucks the nearly universal trend of over training found in mixed martial arts. Nearly all of the coaches and fighters in MMA mistakenly believe that because the sport is so demanding, they need to train at high intensities all the time.

 

Where many fighters train upward of 20 hours per week, we peak Joe's fitness with just seven hours of focused training. The result is a 38-year-old who outlasts fighters 13 years his junior, because his fitness is peaked while their training has left them over trained, flat, and easily fatigued. 


 
You can learn in this YouTube video how Phase IV's training keeps Joe Warren peaked and ready for battle. 

 

Also: Hear Robert Forster, PT, on the Fight Camp Conditioning Podcast outlining the Phase IV approach to training fighters. 




 


 


 


 
>> 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 

Phase IV Events

Bellator 135: Warren vs. Galvao

 

Friday, March 27th at 7pm

Live on Spike TV

Phase IV athlete defends Bantam Weight World Title

 

 

Stretch and Roll Clinic

 

Saturday, April 11th at 1:30pm
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 [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
Five Proven Weight Loss Strategies

Keep the Calories Coming

The vast majority of our weight management clients come to us eating too few calories and eating too infrequently to maintain a healthy metabolism. A healthy metabolism keeps burning calories all day. A starved metabolism goes into a sluggish idle, and saves every calorie you consume in a protective mechanism against famine. Eat three balanced meals a day, and three snacks of 100-200 calories each. On the days you exercise, you need additional calories to fuel your workouts and your metabolism.

Low Intensity Exercise Teaches Your Body to Burn Fat, 24/7

While high-intensity workouts may burn more calories, and even more FAT calories, than easy workouts, they don't teach your body to prefer fat as the primary energy source ALL DAY LONG! Walking, easy cycling, swimming, and other low-intensity workouts allow your body to get better at burning fat. This is the key to sustained weight management and better health.

Eat More Protein, Less Carbohydrate

Every meal either directs your body to store those calories as fat, or burn them for energy. When you consume high-carbohydrate meals and snacks, your body releases insulin from the pancreas, which directs your cells to store excess calories as fat. If that meal also contains protein and fat, your insulin response is muted and you have more energy to be active. Secondly, more protein in your diet is beneficial because digesting protein takes more calories than digesting carbohydrates. The result is that the net calorie gain from 100 calories of protein is less than that from consuming 100 calories of carbohydrates.

 


 

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

ADDADAY

Forster Physical Therapy has partnered with The Addaday Company, the national leader inself-massage and recovery products, to create the Forster P.T. edition of self-massage tools. Available in running specialty stores across the nation, and also at www.addaday.com. Come into Forster Physical Therapy or Phase IV for a free demonstration!

 

 

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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