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Save the Date
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UFC Fight Night: Joanna Jedrzejckyk vs. Phase IV's Jessica Penne
Saturday, June 20
Check local listings for fight time
Upcoming Phase IV Athlete Events
Victoria Anthony
World Wrestling Team Trials
June 12-14, Madison, WI
Nate Marquardt
UFC 188
June 13, Mexico
Jake Ellenberger
UFC 189
July 11, Las Vegas
Myles Jury
UFC on Fox 16
July 25, Chicago
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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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Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Watch the video here.
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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| | Phase IV Programs are rooted in science and tailored to your personal physiology - they will help you achieve peak performance, injury free. Learn more about these programs and how they work in "Healthy Running, Step by Step" |
"Healthy Running, Step by Step" Book Tour
We are proud to announce the second printing of my new book, "Healthy Running, Step by Step". This book, co-authored by Roy Wallack of the Los Angeles Times, contains all the Phase IV science we use everyday here in Santa Monica to help people of all ages and abilities achieve their health and fitness goals, injury free. (Also, in case you want to brush up on an Eastern European language, it has been translated into Polish as well!)
We have just completed a 7 city book tour sponsored by Addaday self-massage and recovery products, and it is so rewarding to see how well the book has been received, not only by the running community across the nation, but also by non-runners who simply want to improve their fitness, eat right, lose weight, and avoid injury. It was exciting to meet so many active people everywhere we visited who are looking for a sensible, easy to follow, science based alternative to the military type fitness programs that have become so popular.
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| | Phase IV Founder and CEO, Robert Forster, PT, presents his new book "Healthy Running, Step by Step", at Playmakers,Okemos, Mi., sponsored by Addaday. |
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| | The Book Tour was launched in Sarasota, Florida where Robert Forster, PT presented his new book to audiences at the local Fleet Feet Store |
Read more . . .
Please call Phase IV today to set up your complementary health and performance consultation and learn more how Phase IV science can help you achieve your goals with 100% productive and time efficient workouts. It is easier than you think to feel better, perform better, and improve your chances of living a long and healthy life.
Contact Phase IV: (310)582-8212 or by e-mail at info@phase-iv.net
>> 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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Nutritional Optimization
Excerpt from "Healthy Running, Step by Step" Chapter 5
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| | Eating "close-to-the-ground" foods will help boost your metabolism to teach your body to prefer burning fat 24/7. You can learn more about healthy nutrition and hydration practices in "Healthy Running, Step by Step" |
Real foods control your insulin, help you burn more fat as fuel, and help deliver optimal performance.
Training is only half the battle when it comes to achieving the body you desire.. Food is the other.
Just like with your training, a science-based approach to what you put in your body and when you do it has a great effect on your ability to achieve your athletic and health goals. My approach to health and fitness involves guided exercise and an easy-to-follow, "close-to-the- earth" diet. Both are designed for one singular goal: metabolic efficiency-to make you a better butter burner. We have discussed the importance of precision heart-rate training to develop your fat-burning metabolism in chapter 4; now it's time to dial in your diet to further serve this goal.
All of us, especially athletes, need to alter our relationship with food. We need to view daily nutrition as the source of our life energy and focus on foods that further health, not disease. In recent decades, we've been told more about what not to eat than what to eat to stay healthy. Slowly, our relationship with food is changing as our food supply is being exposed as corrupted and unnatural. We are realizing that we need natural foods to help keep us healthy and make us stronger, leaner, and more resistant to disease.
Read More . . .
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| Phase IV Events |
UFC Fight Night: Jedrzejczyk vs. Phase IV's Jessica Penne
Saturday, June 20
Check local listings for Main Event fight times
RSVP for an Event / Lecture
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 Corner
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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
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Press Room
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Serving Up Some Physical Therapy
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| | Crucial to Pete Sampras' continued career was his rehabilitation with Robert Forster, PT. Forster has also helped prolong the life of the bodies of athletes such as another tennis great, Maria Sharapova. |
When tennis superstar Pete Sampras won the 2000 Wimbledon championship, one of the people he made sure to thank was his physical therapist Robert Forster, PT. It was Forster who treated the tennis great's several injuries, helping him garner the strength to make it back on the courts when many in the sport thought he should simply retire.
"I was treating recreational tennis players when George Fareed, the Davis Cup doctor, referred Pete Sampras to me," said Forster, who has practiced sports physical therapy in Santa Monica, California, as owner of Forster Physical Therapy Clinic for more than 20 years. "I began working with Sampras on some minor injuries. He had hurt his disc in 1999 at the U.S. Open, and there was a long rehabilitation. People doubted he could ever come back, and I made my mark in tennis because he came back and won his 13th Grand Slam [event]. I continued treating him the last years of his career."
After his success with Sampras, Forster was asked to work as a physical therapist for the tennis tournament in Los Angeles (currently called the Countrywide Classic), and subsequently other tennis players came calling for his private services.
The next was Maria Sharapova, who came to see Forster for a chronic overuse injury to her right pectoral muscle. During one match in 2005, Sharapova complained that she felt pain in the muscle when she struck her shots, and the harder she hit the more painful it became. Eventually she was forced to withdraw from the match.
Read More . . .
 | | 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 Testimonials |
Phase IV Scientific Health and Performance Center and Forster Physical Therapy work with people of all ages and abilities - helping them reach their full genetic potential and achieve injury-free peak performance. We strive to help everyone accomplish their health and fitness goals, regardless of how far away they may seem. We have helped thousands of athletes meet or beat their goals, and nothing is more rewarding to our team of Exercise Physiologists and Physical Therapists than seeing someone's goals realized.Here are what some of our clients have to say about their experience at Phase IV and Forster Physical Therapy:-
"I had this crazy dream of completing a marathon and quickly into my training; I realized I would need help with making this dream a reality. Today, as a marathon finisher, I cannot thank you enough for all the support in making sure my body was ready to hit the pavement for 26.2 miles and cross the finish line injury free. At mile 21, the middle of a long, curved hill, I found myself looking over and seeing runners dropping like flies with cramped quads, aching calves, and tightened hamstrings. While I may have said these words through tears, I said aloud 'Thank you Ron and thank you Forster Physical Therapy.' If it were not for your expertise, commitment to your patients, and passion for making people feel better than when they walked in, I would have been the person at mile 21 needing the medic. Thank you again for helping me make my dream a reality - completing a marathon injury-free!"
-Whitney Gaglio
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"After a tough beginning to the cross-country season - full of injuries and health issues, Marina, my 15-year-old daughter, needed someone to put her back together. We were referred to Phase IV and after the initial evaluation, the staff provided Marina with a program that was easy to follow and fit into her high school track schedule. Marina's program included diet, strengthening, stretching, and form. Marina learned to use her heart rate as a guide for her training and ultimately ran injury-free in the 1600m, 800m, and 4X400 relay. She not only ran her personal best in track but also is leaving track healthy and looking forward to being the newly appointed cross-country team captain in the Fall."
- Lisa MacDonald - Mother of Marina Praet, 15, Phase IV Athlete and Success Story
Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter.
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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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