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Save the Date
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Creating Your Master Training Plan for Health and Performance
Wednesday, May 6
7 p.m. at Cynergy Cycles
2300 Santa Monica Blvd.
Presented by Robert Forster, PT
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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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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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Message from the CEO
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| Periodization methods, as detailed in Healthy Running, Step by Step, can help revitalize and improve the quality
of your training, while simultaneously reducing your risk of injury. |
Has your training gone flat?
Have your workouts become tiresome? Do you feel exhausted too often but have trouble sleeping? Do you have a hard time keeping your weight down in spite of all your training? These are all signs that you are over trained, even if you think you are working out enough to get over-trained! That's because the over trained state is not only created from doing too much hard work without enough recovery. More commonly it's from doing the same kind of workouts for too long over a period of time. Last week I discussed the importance of a science based approach to your fitness training regardless of your goals or how much you train. It's called Periodization training and the rules of human adaptation are at the core of this scientific approach to all fitness endeavors. (Periodization - Part One).
Whether you are looking to simply stay fit, lose a few pounds or perform at your highest athletic potential, you need to follow a Periodization training program because it is based on how the human body best responds to exercise. This week our feature article delves deeper into the science of human adaptation and the answer to the sustainable, year round fitness you strive for.
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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| | While periodization training is a mainstay of professional athletes, the same science scales to any size of goal. Get started by following the basic laws of periodization science as you turn your training around. Photo: Healthy Running, Step by Step |
The Basics Laws of Periodization Training Science
1) Recovery is Paramount: The most important thing to remember is that all work is futile if recovery is not provided. No one ever became stronger during a workout, it's only after, when time for recovery is provided does your fitness evolve. Recovery is built in to all Periodization training models because it's needed whether you feel tired or not. Each week has hard and easy days of training, every four weeks a lighter week is provided for recovery and at the end of the training year you get to kick back a bit for 4-6 weeks.
2) Fitness is Pushed From Below, Not Pulled From Above: To increase your fitness without suffering plateaus, burnout and injury you must perform workouts that are in line with your current level of fitness and progress from there, pushing fitness up slowly. Resist the temptation to do the most arduous training you can muster thinking the hardest workout you can do dictates your current state of fitness. Workouts do not define your fitness; instead your current fitness defines the appropriate workout.
3) Volume and Intensity are Inversely Related: In Periodization training the volume of training (weekly minutes of training) is always inversely related to the intensity (difficulty) of those workouts. The harder you work the less work you can do. So as your training progresses towards peak fitness and the intensity of your workouts increase, your weekly volume of training must come down.
Read more . . .
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| Phase IV Events |
Creating Your Master Training Plan for Health and Performance
Wednesday, May 6th at 7 p.m.
at Cynergy Cycles -- 2300 Santa Monica Blvd
Presented by Robert Forster, PT
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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Training Center
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Lack of cardio fitness can increase risk of death by more than a third: new Henry Ford study >> Stone Hearth Newsletter
DETROIT - Poor cardiorespiratory fitness combined with other risk factors can increase the long-term risk of death by nearly 34%, according to a study involving nearly 70,000 patients of Henry Ford Hospital. Researchers made the finding during the Henry Ford Exercise Testing Project, or FIT Project, the largest study of cardiorespiratory fitness to date.
The unprecedented, long-term project looked at mortality rates of 69,858 patients age 18 to 96 who underwent treadmill stress testing between 1991 and 2009 at Henry Ford Health System facilities. This analysis included 58,818 patients who had no history of coronary blockages or heart failure.
Patients were referred by physicians for the treadmill testing, which measures how efficiently their heart transports blood and their body utilizes oxygen as they walk progressively faster and at steeper inclines.
Researchers then compared the patients' cardiorespiratory fitness level to their risk factors for cardiovascular disease: age, sex, HDL cholesterol and cholesterol levels, race, systolic blood pressure, smoking, blood pressure medication use and diabetes. To estimate patients' risk score, investigators used a new risk estimator calculator recommended by the American College of Cardiology and the American Heart Association in 2013.
"The people with the highest risk factor score and the lowest fitness level were associated with nearly a 34% increase in future relative risk for death compared to people who had the lowest risk score and the highest fitness level," says Henry Ford Hospital researcher and study co-author Steven Keteyian, Ph.D.
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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