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Save the Date
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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
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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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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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Message from the CEO
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| | Joe Warren refuses to tap out of a compromising leg hold in his title match against Marco Galvao in Oklahoma, forcing referees to stop the match. |
Phase IV MMA World Champ Sets Himself Up To Win a Fifth Belt
Joe Warren is a former Greco Roman Wrestling world champion, and the only fighter ever to win Bellator Mixed Martial Arts championships in two different weight classes. This past weekend, he suffered a controversial call in his title defense against Marco Galvao, and lost his belt while the crowd booed loudly with disapproval. This was a rematch of their first fight, which Joe won in an equally controversial ending. The upcoming third and deciding "rubber" match could allow Joe to win his fifth world title.
Joe Warren, nicknamed the "Baddest Man on the Planet," has been working with Phase IV for three years now, ever since he set out to win his second championship belt. After completing the Phase IV series of biometric evaluations, we determined that Joe needed to re-examine his approach to fitness training, and that he was in the wrong weight class. We showed him that with a more scientific training and nutrition plan, we could reduce his body fat and drop him down to the 135-pound weight class while still maintaining his lean muscle mass and strength. We could get him another shot at a world title. He quickly ran up four straight victories in the bantam weight division, and won the interim belt before going on to beat the defending champion, who had been sidelined by injury. In doing so, he became the undisputed Bellator bantam weight world champion, the first ever to win belts in two weight classes.
In doing so, he showed that Phase IV heart rate progression training replaces random workouts to improve body composition and peak fitness at the same time. The Phase IV approach to elite athlete training, while in line with the training methodologies we have used to help athletes achieve world champion status in a variety of other sports, is completely foreign to combat sports such as wrestling and mixed martial arts. Athletes and coaches in these most demanding sports mistakenly think that it requires a constant and unyielding training regime to be successful. But not even these disciplined and hardened athletes can hold up to steady diet of high-intensity training. The consequence is over trained fighters who have trouble making weight, suffer too many injuries, and who fatigue quickly after the first few minutes of every round. In all of MMA, this is a chronic problem.
Read More . . .
>> 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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Fight Week with MMA Bantam Weight World Champion, Joe Warren
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| | Phase IV founder and CEO, Robert Forster, PT, performs final body prep on Joe Warren before his title fight Friday night. |
Wednesday: Joe is sharp and ready for Friday's fight, he is in great spirits, his fitness is peaked, and his metabolism is off the charts. After a light workout today he was only three pounds over weight, and that was after eating three chicken breasts, four eggs, spinach, and 60 ounces of water over the course of the day. Other fighters stop eating days before the weigh-ins, and this only serves to shut down their metabolism, putting their body in "starvation mode," where every calorie is stored as fat. The Phase IV "tapering program" and final weight cut procedures allow for complete recovery, and then provides intermittent workouts of high intensity training stimuli before competitions. This keeps Joe's metabolism in high gear and burning more fat off every day.
The three pound weight cut tomorrow means thirty minutes in the sauna which, in his fully hydrated and nourished state, is no problem. After weigh-ins tomorrow, he will immediately consume 20 ounces of ice cold Endurox recovery drink, and eat a protein and carb snack. (Every fighter has their traditional post weigh-in favorites, but those traditions have really lost their relevance and are more of a remnant of awful starvation weight cuts of the past. After all, he will have eaten a four egg white and olive oil omelet that morning. How deprived can he be?) We will hold the fats out of this first post weigh-in meal so as to not slow digestion and the movement of nutrients to the small intestines for immediate absorption.
We will head immediately back to the hotel room, and an IV bag of glucose, minerals, and water will be administered while Joe snacks on his favorite foods, including carbs. An hour or so later, we will have a full meal, and when it's with Joe Warren, it will be a big table of family, friends, and "corners" fattening him up and distracting him from the task of the next day.
Read more . . .
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| Phase IV Events |
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 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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Lactic Acid: Friend or Foe, and Why Test For It?
There has been a lot of confusion about lactic acid and what it means to the performance athlete and their training.
The confusion seems to be born from two facts. First, science certainly does not have all the answers when it comes to exercise training and the limiting factors in performance. Example: For years scientists thought lactic acid caused fatigue. Now it's understood that in itself it does not cause fatigue but at the point where it collects in the muscle cell, fatigue is quick to follow.
Secondly, what is known is often taken out of scientific context and expected to be a stand-alone truth. Example: Lactic acid is a terrible thing because training programs are designed to reduce its production. Lactic acid is a natural by-product of anaerobic exercise and, no, it's not all bad - but we still want to limit its production at certain times in the training cycle.
The truth in these statements is only evident with a complete understanding of muscle physiology and the goals of endurance training programs. First, a review of exercise physiology is helpful. In the continuum of exercise intensities there are two definite domains. At the lower intensities the majority of muscle energy is generated by aerobic metabolism of FATS as a food substrate. To metabolize fats, which are virtually unlimited even in the thinnest of athletes, the muscle cells need an adequate supply of oxygen. As exercise intensities increase the muscles begin to work so hard that they outpace the body's ability to deliver oxygen. Metabolism then shifts into the anaerobic domain. Here the muscle cell must metabolize CARBOHYDRATES to produce muscle energy with the by-product of lactic acid.
At first this is no problem as the lactic acid is produced at a rate which can be used by the aerobic muscle fibers as a fuel, buffered by the chemicals released in the cell or cleared from the cell and taken away by the blood vessels. Prolonged exercise at this intensity, however, creates problems as it consumes all available carbohydrates and the body cannot re-synthesize enough to maintain this exercise intensity (the bonk).
At this point the athlete is forced to slow down or stop exercise all together as the finite amount of carbohydrate (glycogen) stored in the muscles and liver is totally exhausted.
Read More . . .
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Press Room
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Video: In Camp with Joe Warren
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| | Joe Warren completes a VO2 metabolic test under the watchful eyes of Phase IV physiologists Tracy DePriest and Jacob Lee. |
Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Warren and the Phase IV physiology staff work to methodically peak his fitness, using science which applies across all sporting disciplines for athletes of all levels.
Said Forster before Warren's fight on Friday:
"Although we will all be there, when they shut that cage door, he is alone with his opponent, and for that I give them both the utmost respect.
Anything can happen in this sport but we have all done our best work to be sure he is prepared, including him. He is a fierce and disciplined competitor and that allows us to see our work in action and put it to the test where the rubber hits the road, or the leather hits the head, because protecting his health is task number one for everyone on the team.
This is rare. To have an athlete with his mind set, an athlete who does every single thing you tell him to do to be sure he is 100% prepared, and with a great strategic technique coach, who gets the science and applies it and to gets him here injury free and peaked so we will be able to watch his athletic and competitive skills shine, believe me it is rare."
Watch the full video 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 |
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!
 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
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino
818.986.8686
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