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Save the Date
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Upcoming Phase IV Athlete Events
Phase IV is Coming to
Fleet Feet Burbank
A Lecture with Robert Forster, PT
Tuesday, August 18th
7 pm
Joe Warren
Greco Roman Wrestling World Champion - 3X Bellator World MMA Champion will fight again:
September 25, Hidalgo, TX
Watch on SpikeTV
Aaron Pico
Follow his journey to the 2016 Rio Olympics at the
Junior World Wrestling Championship
Freestyle Wrestling
August 16, Brazil
Helen Maroulis and
Elena Pirozhkova
Wrestle for Gold in Las Vegas at the World Championships of Wrestling
September 8-12
Victoria Anthony
Won the USA Senior Division Women's National Wrestling Championship, but did not qualify for the U.S. World Team. She continues her quest to the 2016 Rio Olympics next summer.
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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 4:00 - 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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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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| | Robert Forster PT, sharing Phase IV training science with the USA Olympic Wrestling Team at the Olympic training center in Colorado Springs this past week. |
Phase IV Athletes Going For Gold in Rio 2016
The 2016 Summer Olympic Games will be held in Rio De Janeiro, Brazil next summer, and once again Phase IV athletes will be looking to win on the biggest stage in all of sports, and their prospects are looking good. This penultimate Olympic year brings into focus the athletes who are on track to win the ultimate prize: Olympic Gold. The '16 Games will mark the 9th Olympic games that we have helped prepare athletes for their date with destiny. Starting in Los Angeles in 1984 where 7 of our track and field athletes won ten Olympic medals, and extending through the London Games in 2014, we have helped US athletes win a total of 44 medals and at least one Gold at each of these last 8 Olympic games.
Our involvement began back in 1982 with a young track coach named Bobby Kersee sold me on his plan to train his Track and Field team using the latest rehabilitation and recovery science. We were proactive on injury prevention with habitual stretching and strengthening exercises designed to strengthen the smaller "helper muscles" as apposed to working only the bigger "performance" muscles that athletes and coaches typically focused on. We were the first team to address recovery as a full training component and the first team to travel to major competitions with a team of Physical Therapists to address the recovery and injury needs of each athlete. We standardized warm up and cool down protocols and designed hydration and nutrition plans for individual athletes according to the energy requirements of their events. Soon, our success attracted other athletes, and athletes from different sports. We have been the leader in creating comprehensive injury prevention, rehabilitation, nutrition, and recovery plans for elite athletes. Here are some of our athletes to watch for at the 2016 Olympic games in Rio:
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| | Helen Maroulis - Wrestler 55kg: Already a 2X World Championship medalist, Maroulis seeks to make her first Olympic Team. She faces a big test next month at the World Championships in Las Vegas. Phase IV will be there for physiological support. She is coached by Valentin Kalika. |
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| | Elena Pirozhkova - Wrestler 63kg: Elena is a 4 X World Championship medalist with a Gold Medal from the '12 WC in Strathcona. She is a Russian born American competing for USA and heavily favored to win the Gold in Rio. She also will compete next month in Las Vegas at the World Championships. Phase IV will be there to support her. She is coached by Valentin Kalika. |
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Aaron Pico - Wrestler - 65kg: Aaron is a 2 x World Cadet and Junior Champion, and by age 17 Aaron had already defeated Senior World Champions. He is a very special athlete who left high school at 16 years old to pursue his Olympic dreams, and signed a professional Mixed Martial Arts contract with Bellator MMA to fight after his Olympic career. He will go for his third World Title next week in Brazil as part of his journey for 2016 Olympic Gold!
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Alyson Felix - 200 and 400 Meter Sprinter: 4 X Olympic Gold Medalist and World Record Holder, she has qualified for both the 200, and 400m sprint events for the '15 World Championships in Beijing this month and will likely compete in the 4 x 100m and the 4 x 400m relays there as well. She is coached by Bobby Kersee.
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| | Dawn Harper - 100 Meter Hurdles: 2 X Olympic Medalist, Dawn won the Gold Medal at the Beijing Games and the Silver in London. She will compete for Team USA at the '15 World Championships in Beijing this month. She is coached by Bobby Kersee. |
To learn how you too can achieve your health and fitness goals and how we apply our experience with elite athletes to the general public, please call for a complimentary Phase IV Health and Performance Consultation. 310-582-8212
>> 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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5 Americans to Watch One Year From the Start of the 2016 Rio Olympics
By Rachel Axon of USA Today
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American Athletes are primed and ready for the 2016 Olympic games in Rio De Janeiro, Brazil. USA Today notes 5 notable American Athletes to watch in their pursuit for Olympic Gold: Gymnast Simone Biles, Swimmer Tom Shields, Open Water Swimmer Jordan Wilimovsky, Fencer Alexander Massialas, and Phase IV Athlete and Wrestler Helen Maroulis
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Organizers of next year's summer Olympics aren't the only ones feeling a time crunch. With the Games exactly one year away - they run Aug. 5-21, 2016 in Rio de Janeiro - some top American athletes are in the homestretch of what has been a lifetime journey to get to the Olympics.
The young talent here represents some of the up-and-coming athletes in their sports. Four of the five aspire to be first-time Olympians. Few likely know the name of gymnast Simone Biles, although she's become the most dominant gymnast since the London Olympics.
Swimmer Tom Shields could be a contender to beat Michael Phelps - yes, he of Olympic records - in the 100-meter butterfly. And fencer Alexander Massialas, open water swimmer Jordan Wilimovsky and Wrestler Helen Maroulis look to make their marks.
To be sure, there will be plenty of news on the Games themselves in the next 12 months. The construction is behind. The Associated Press reported last week that the water where swimming and boating events will be held is polluted by human sewage and a health risk for athletes.
As local organizers rush to prepare the venues, these athletes will spend the next year honing their skills and, in some cases, qualifying for their respective U.S. teams.
If you don't know them yet, that's OK. You will a year from now, if all goes according to their plans.
If you are tired of struggling to meet your health and fitness goals, and want to take the guess-work our of your diet and exercise program - Phase IV Science can help. Call 310.582.8212, email or click today to schedule a complementary Health and Performance Consultation.
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| Phase IV Events |
Phase IV is Coming to Fleet Feet Burbank
A Special Evening with Robert Forster, PT
As he talks about his book Healthy Running Step by Step
Tuesday, August 18th at 7pm
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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Nutrition Corner
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Sustainable Nutrition
By Holly Perry, EP
What Really Causes Obesity?
The short answer: Excess carbohydrates and sugar!
When eaten, neither protein nor fat -- without carbohydrates -- have any effect on blood glucose. But when we take in carbohydrates, our blood sugar levels shoot up. (This isn't news; in fact, it's the scientific basis underpinning the popular movement away from eating refined carbs like white bread, which have the effect of suddenly spiking blood glucose.)
When blood glucose levels rise, the pancreas releases a surge of insulin into the bloodstream. Insulin is a hormone that is the primary mover and shaker in human metabolism. Among its many functions, insulin manages nutrient storage by driving excess blood sugar, fats and protein into the cells, where they can be used as energy or stored as fat.
Although there are numerous factors that can affect how much insulin we produce, as well as how our bodies respond to insulin and blood sugar, the basic rule is this: The more carbohydrates we eat, the more insulin we end up secreting in reaction to the spike in blood sugar.
If you are struggling to meet your health and fitness goals, or want more information about how to periodize your training and maximize your diet for increased performance, call (310)582-8212 or e-mail info@phase-iv.net to set up your complementary Health & Performance Consultation
For a chance to be featured in an upcoming Phase IV Newsletter, submit your favorite healthy recipe here
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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 - earned a scholarship to play Vollyball at Mississippi State University in 2015
- Cindy Tilbury - 2015 Peggy Steding Female Age Group Award in Racquetball - won first place in the 55+ and second place in the 55+ Mixed Doubles divisions at the IRF World Senior Racquetball Championships.
- Stan Kim & Andrew Eisses - Completed the 2015 AIDS Lifecycle ride from San Francisco to Los Angeles
- Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014 - Newly qualified for 2015 world championship team
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014 - Now attending basic training at the US Air Force Academy in Colorado Springs, Colorado
- Helen Maroulis - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Victoria Anthony - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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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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