Save the Date
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Check back in next week's Newsletter for our April and May lectures and events!
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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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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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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
| Physical therapy can provide similar long-term outcomes to surgery, but without the risks or complications. |
Reasons to Fear the Knife
One of the unfortunate outcomes of the Affordable Care Act - and I do believe quality health care should be available to all citizens - is that more of the financial burden of medical treatment is now placed on the insured. This was expected, as it's quite clear from their history that insurance companies are never going miss their healthy fees. The result for physical medicine is that more people will jump to surgery before exhausting all conservative, non-operative alternatives.
Tens of thousands of times each year, patients are wheeled into the nation's operating rooms for surgery that isn't necessary, according to a review of in-depth studies and data generated by both government and academic sources. In fact, unnecessary surgeries might account for ten to 20 percent of all operations in some specialties, including many spinal surgeries, as well as knee and hip joint replacement surgeries. However, I think the number of unneeded surgeries is even higher. We routinely see patients with painful joints, but only mild actual joint damage, being told they need major surgery; when in fact we get them pain-free and back to their full activities after a few weeks of conservative care. This is not to say all surgeries are unnecessary, but far too many are.
Simple physical therapy stretching, strengthening, and ergonomic instructions will resolve the painful tendonitis and bursitis that are common throughout the population, not just those people who show age appropriate joint wear and tear. Assigning one's pain to the joint damage found on x-ray or MRI is bad medicine, unless the clinician matches the diagnostic imaging findings to the findings of a through physical examination. Too many clients tell us that the doctor never touched them, but was ready to march them into surgery on minimal diagnostic findings.
Both the medical community and the public share responsibility for the quick-pick surgery options. The fact is that doctors are getting poor insurance reimbursement for simple office visits, and need to do more surgery to preserve the income they were accustomed to before the Affordable Care Act. Patients also will also quickly opt for the surgical route, as too many insurance plans have reduced physical therapy benefits to a point where the cost of patient's co-pay and deductible make conservative care prohibitive, even though they were told physical therapy was covered.
Ironically, patients think that surgery becomes the cheaper option, but what they don't understand is that quality post-surgical rehab is 50 percent of a good surgical outcome, and post-surgical rehab costs need to be added to the consumer's side of the surgical bill. More importantly, surgeries are not a quick and easy solution to health problems. The best kept secret in medicine is that a full 25 percent of patients entering a hospital will get a hospital-borne infection, and one in ten thousand patients don't wake up after surgical anesthetics.
For all these reasons, as well as post-surgical pain, lost income, and surgical complications, everyone should always pursue a second non-surgical opinion with a physical therapist. Every citizen deserves affordable, quality, non-surgical options.
Read today's Feature Article about a common spine surgery that can be avoided with physical therapy.
Read More . . .
>> Call 310.582.8212 or click today for your complimentary health and fitness consultation.
>> 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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Physical therapy, Surgery produce Same Results for Stenosis in Older
| According to researchers at the University of Pittsburgh, rehabilitation through physical therapy can produce the same outcomes as surgical approaches. Physical therapy, however, is cheaper for patients and insurance companies, and forgoes the risks and complications associated with surgery. |
>> Read the original article on stonehearthnewsletters.com
PITTSBURGH, April 6, 2015 - Symptoms from lumbar spinal stenosis, an anatomical impairment common with aging, were relieved and function improved in as many patients utilizing physical therapy as those taking the surgical route, University of Pittsburgh researchers discovered in a two-year study published today in Annals of Internal Medicine.
It is the first study that clearly compared outcomes between surgery and an evidence-based, standardized physical therapy approach for lumbar spinal stenosis. The condition, created by a narrowing of the spinal canal that puts pressure on the nerve roots resulting in pain, numbness and weakness through the back and lower extremities, has caused decompression surgery to become the fastest-growing intervention in today's older population.
A total of 169 patients aged 50-plus already headed for decompression surgery agreed to be randomly assigned into two groups: Those who would have the procedure, and those who went through two standardized, evidence-based physical therapy sessions per week for six weeks. After both groups were re-examined at intervals of six months, one year and two years, the patient outcomes appeared to be equal. There were no detectable differences between the groups in how their pain abated and the degree to which function was restored in their backs, buttocks and legs.
Read more . . .
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Phase IV Events |
Check back in next week's Newsletter for our April and May lectures and events!
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! |
Training Center
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Anatomy of a Stable Core and How to Achieve Core Stability, Safely
Book excerpt from Healthy Running, Step by Step
You hear a lot about the importance of the core, doing core work, and achieving core stability, but little about what all that actually means and why it's important, besides developing an awesome six-pack. Well, core stability is crucial to athletes and everyone else because it refers to midsection muscles that are strong enough to hold the joints of the pelvis and the inherently unstable spinal column steady when we move. Only from a solid base can the the big leg, buttock and hip flexor muscles work effectively to create meaningful movement.
Too often, in their misguided focus on the exalted six-pack, fitness enthusiasts and their trainers tend to neglect the deeper and less visible muscles that do the actual work of stabilizing the core- transverse abdominis. As a result, most people not only work the wrong muscle (the rectus abdominis) for the wrong reason (to show off a six-pack), but also do so in ways that are counterproductive to the real purpose of a strong core: to protect the spine against injury while performing daily activities and athletic pursuits. This translates into too many people injuring themselves doing superhard core work that exposes the vulnerable spine and pelvic joints to injury.
Ultimately, when it comes to training the core muscles, it is not a question of how HARD we can work them, but how hard we NEED to work them so they can create a stable base and protect the spine during sport-specific movements and daily activities.
Read More . . .
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Press Room
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Video: In Camp with Joe Warren
| 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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