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Save the Date
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THIS WEDNESDAY: 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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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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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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Message from the CEO
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| | Periodization training is easy to implement, and a good coach can help you maximize its benefits. Phase IV physiologists have 30+ years of experience doing just that, and can help get your training on the right path. |
Stop Blaming Yourself for Exercise and Diet Plans That Don't Work
If you have had trouble achieving a sustainable fitness program and find yourself constantly falling in and out of your exercise routine, it may not be your fault. When your exercise routine has become stale and your motivation to exercise waxes and wanes, or if you are not getting the outcomes you want, it's time look to science for better results.
Whether you are a recreational runner, competitive cyclist, or simply enjoy your daily walks, there has to be a rhythm to your routine that works with the way we humans naturally adapt to exercise. Most of us fall into a rut with the same activities and exercise schedule for months on end. This is not how we achieve peak fitness in the athletes we train, and it won't work for you. In fact, most popular exercise programs are unsustainable by design.
If you want to get fit and stay fit and do it with a minimum of injury, fatigue, and worry, nothing beats the science-based programs we use for athletes. It's called periodization training, and it was the topic of our last two newsletters (read Part One and Part Two). Periodization is an easy-to-follow and near-foolproof stair-step training plan that ramps you up safely, and leaves you primed to live an active and healthy life. It works for athletes and clients just like you, because it is based on how the body best responds to exercise.
In this week's feature article, you will learn how important it is to have a coach. Whether your goal is better health and weight management, or running your first marathon, Phase IV exercise physiologists and physical therapists will empower you with knowledge and insight derived through 35 years of helping people of all ages and abilities achieve their goals. We have over 50 people on monthly coaching programs. Their abilities, ages, and goals are as varied as the next 50 people you may encounter on the street. Phase IV uses science-based analysis to unlock the secrets of your personal physiology, and we use that data to create and execute a straightforward exercise and nutrition lifestyle that works for you.
Read More . . .
To learn more about how Phase IV coaching can help you achieve optimal fitness, weight management, or performance, call for a complementary health and fitness consultation.310.582.8212.
Also this week, we are returning to Cynergy Cycles in Santa Monica for a free community lecture on designing your master training program.
>> 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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Four Reasons Why You Need a Coach
by Rachel Suson, Phase IV Exercise Physiologist
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| | No matter what your level, a good coach can help you reach your objectives. Look for one with experience, who can provide planning and enforce accountability, while motivating you through rough patches as you check off your goals. |
"No man is an island," said the poet John Donne. That quote resonates still today even with the advent of the Internet, Facebook, and LinkedIn. Though social media may give the illusion of ultimate connectivity, studies show that more people are feeling isolated today than they were 30 years ago. This reflects the false pretense that with so information on the Internet we can figure everything out ourselves, that we do not need help or guidance from other people. However, it is no coincidence that the most successful and driven people of the world credit much of their success to a coach, parental figure, or role model. In the pursuit of health and fitness the same holds true. Even Olympic Champions with all their God given talent and exceptional drive need coaches. In fact, in both rehabilitation and fitness training, human nature does not equip us to make the best decisions regarding what we need to do, how much of it we need to do and how often. That's why Physical Therapists and coaches exist. Here are four of the most important reasons why you need a coach and what to look for.
1. Experience
The first quality to look for in a coach is experience. Typically, when starting a new fitness program, or when deciding to take on a goal (marathon, strength training, fat loss) the task can seem daunting--especially when you are just starting. The bigger the goal, the bigger the payoff, but often the more terrifying it is to start. Finding a coach that has the education and the experience to get you to your goal is critical. Investigate their record of success with others in your similar position. This creates the trust that you will need to stay the course when the going gets tough. In addition, their experience will address unforeseen problems and road blocks to your success before you encounter them.
2. Planning
In fitness, you need a coach to create a plan or roadmap for you to follow. Look for consistency in their approach to your training with sound science being the basis of the program, not the newest fitness fad. The plan should be flexible to some degree to adapt to your lifestyle. A great coach can create a general roadmap in advance, tweaking it as needed and as time progresses. Well-designed fitness plans stress the body in a stepwise fashion with time allowed for recovery and adaptation. A good coach will know when to add a certain component to training to get the best results. For example, in strength training, moving on to heavy weights can be dangerous if joint stability is not achieved first.
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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Why All Women Need Weights
Resistance training should be a fixed component of every adult's health maintenance program, especially women. All adults NEED some type of resistance training, and it can be done with weights, water, or rubber bands, but it has to be done in accordance with sound science and instructed with experience. Gyms are dangerous places, however; every day in every gym, there are dangerous routines that damage joints, injure tendons, and corrupt good posture. Exercise is medicine, and just like medicine, with the wrong prescription and improper dosage it can be dangerous.
Strength training holds many benefits for women of all ages.
Weight Management: Resistance training increases lean muscle, so you can burn more calories both during exercise and throughout the rest of your day. Lean muscle mass is not maintained or increased with aerobic training alone. Without strength training, an adult will lose approximately 1% of their muscle mass per year after the age of 30. The bottom line with muscles is, "use them or lose them." Increase muscle mass, and you'll burn more calories naturally, 24 hours a day. This will help you lose fat and achieve your desired weight.
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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