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Save the Date
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Phase IV Athletes to Watch
Helen Maroulis and
Elena Pirozhkova
Robert Forster, PT Will be there to support Helen and Elena as they Wrestle for Gold in Las Vegas at the World Championships of Wrestling
Elena will wrestle on Wednesday, and Helen on Thursday of this week. Viewers can watch them on live stream at United World Wrestling. Robert Forster, PT will be on site to help these athletes achieve their Olympic Dreams.
This Week: September 7-12
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.
Joe Warren
Greco Roman Wrestling World Champion - 3X Bellator World MMA Champion will fight again:
September 25, Hidalgo, TX
Watch on SpikeTV
Aaron Pico
Congratulations on a bronze medal finish at the Junior World Championships of Wrestling in Brazil. After a well deserved break, he will begin training for his goal to win Olympic gold at the 2016 Olympic games in Rio.
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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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By Keith Loria
Loria recalls how Robert Forster, PT became one of the most sought-after Physical Therapists for tennis players after he successfully rehabilitated tennis superstar Pete Sampras prior to the 2000 Wimbledon championship.
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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Recipe of the Week
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One Sheet Pan Parmesan Crusted Salmon with Roasted Broccoli
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| | Call today to set up your complementary Health and Performance consultation. Whether your goals are professional or personal, Phase IV offers programs specifically designed to meet your individual needs. |
At Phase IV This Fall
Phase IV offers programs and services for the whole family! Whether you want to shed a few pounds, beef up your tennis game, or train for a marathon, we have you covered. From student athlete training to executive health solutions, Phase IV Physical Therapists and Exercise Physiologists design exercise and nutrition programs for people of all ages and abilities.
Arthritic joint? Stubbornly slow metabolism? Injured at the gym? No problem - Phase IV offers science based solutions that are easy to follow, economical, and portable. We offer safe and effective programs and a supportive environment where every exercise is hand picked and every intervention is anchored in science and instructed with precision. You can train with us, or learn what to do and work at home or your neighborhood gym. We will create nutrition and exercise prescriptions that fit your schedule and your budget.
Personal Training with a Physical Therapist or Exercise Physiologist
These 75 minute sessions are personalized to your goals and tailored to your physical needs. Why pay a gym trainer when you can have an experienced Physical Therapist design and execute workouts that target your vulnerabilities and build on your strengths for the same price? For sport or for life, this training increases strength, flexibility, balance, and posture with focused workouts that leave you feeling great. We specialize in managing problematic joints and the issues that interfere with the healthy active lifestyle you desire.
Science Based Nutrition and Weight Management
We use science based metabolic analysis to create easy to follow nutritional strategies that match your personal physiology. Whether you want to perform better, feel better or look better, we will show you how easy it is to achieve your goals when you use science.
Student Fitness Academy
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. Help your student athlete learn sustainable fitness practices that will keep them performing at their highest potential, injury free!
Women's Weight Class
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! Join a group of supportive women looking to further their fitness education as you build your own! This amazing group of women meets twice weekly and it is a great way to begin your journey towards injury free peak performance with like-minded women looking to work out in a highly motivating, positive environment.
Endurance Event Training Programs Whether you want to train smarter for your first marathon or your 20th, we can help with an easy to follow, science based approach to perform better, avoid injury, and arrive a an optimal body weight. All Phase IV training plans are based on your personal physiology and your body type. As the official training center for the LA Marathon and their Road Runners training program, we have helped thousands of runners achieve injury free peak performance, injury free. You can learn all about Phase IV running science in my new book Healthy Running, Step by Step Sport Specific Training Whatever your sport, Phase IV has you covered! Whether you seek to excel in running, wrestling, basketball, baseball, or any other sport, Phase IV training programs are completely customized to not only your individual physiology, but also to your unique needs in training. Whether you seek to jump higher, swim faster, or have faster reflexes, Phase IV programs can be custom tailored to any sport to help any athlete achieve peak performance, injury free.
To learn how you can achieve your health and fitness goals with proper training and recovery techniques, and how you can reach your peak level of fitness or achieve your personal best, injury free, please call (310)582-8212 for a complimentary Phase IV Health and Performance 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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Featured Article
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Phase IV Science-Based Tips for Runners
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| | Running mechanics can make or break a marathon season. Becoming injured while training, from overtraining or any other injury can take a serious toll on a marathon season, so being fully prepared and training with the power of science is the key to making your marathon training and season count, by reaching your peak level of fitness, injury free. |
Becoming the efficient running machine that evolution has intended requires a sound strength & flexibility program, proper nutrition and hydration, an understanding of a few simple laws of physics and the mechanical drills that create the efficient movement patterns of champion runners. Improper running technique results in an inefficient use of energy stores and is the number one reason people "hit the wall" and wind up walking the last several miles of the marathon!
Some simple laws of physics govern running Mechanics. Human locomotion is a cyclic repetition of extremity movement performed to transport the body from one place to the other with the least amount of energy expenditure. An evolutionary breakthrough occurring 2 million years ago allowed humans to run long distances in search of food. With the changes in body type from ape-like tree dwelling creatures to the way we look today included an efficiency of movement that improved chances of survival.
It is now clear that the ability to travel long distances economically in competition for food is the key trait that forever separated humans from our predecessors and destined us to succeed like no other species to dominate the planet. We were born to run and have many features and specializations that permit us to run well. However our sedentary lifestyle has robbed our bodies of the strength necessary to exploit built in efficiencies. It takes specific training to maximize our potential for efficient and economical long distance running.
You can reach your genetic running potential through better mechanics, the right nutrition and hydration and proper stretching techniques. Following the simple tips below will greatly improve your running performance.
ABC's of Running Mechanics: It is never too late to improve mechanics and your economy of motion. In your last weeks of training focus on these three mechanical cues:
A) Arm Swing: The elbows should be bent slightly LESS than a right angle. Swing the arms at your sides; all movement is hinged at the shoulder. Do not open and close the elbow joint. Think about scraping the ground with your elbows to keep from raising your shoulders towards your ears.
B) Knee Rise: Think about leading your leg swing with your knees and lifting them a bit more than usual.
C) Increase Stride Frequency: Count your steps while running, preferably on a treadmill with the time display visible. Count each foot strike for ten seconds. The goal is to get close as possible to 30 steps every ten seconds. After a ten-minute warm up increase your step frequency for one minute at a time without increasing your pace or the speed of the treadmill. Then go back to your "old" style and recover for a minute or two and repeat throughout the workout.
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 | |
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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Phase IV Healthy Aging Series: How Getting Strong Can Keep You Healthy
By Aishea Maas
We are bombarded with research demonstrating that exercise and an active lifestyle are the keys to maintaining good health as we age. And we now know that getting fit by 50 can even reverse some diseases more effectively than drug therapy. The evidence is compelling: obesity, digestive disorders, heart conditions, vascular disease, blood sugar problems and diabetes - and even some cancers - have been shown to improve or be prevented with regular sustained (aerobic) movement.
But what does that mean for you? How do you create an active lifestyle as you get older?" What are the levels of activity needed to get these benefits? And how do we do it without exhausting or injuring ourselves and causing other kinds of problems?
Science has those answers. And at Phase IV, science is at the core of every program we offer. For instance did you know that without balancing aerobic workouts with strength training workouts, you miss out on an integral ingredient of overall health and fitness? Scientific research shows us the need for weight training as a critical component of every health and fitness program we create for our clients. When you consider that bone density and muscle mass peak for us at age 25, you are never too young or too old to focus on putting more bone and muscle in the "bank" with a smart resistance training program because we are all losing lean body tissue as we age.
Think about it. Strength training makes sense to improve joint mechanics and to protect joints from the normal wear and tear of daily activities and fitness movements. Strength training is the key to assure you can stay healthy enough to keep exercising. Once the joints are protected from injury, we use resistance to create and maintain muscle mass and bone health, but the benefits don't stop there. So, take a look at the detailed Harvard study below and then give us a call to get a free consultation about how to get started, or re-energized on the road to your best health. The best time to start is always now.
Strength Training Builds More Than Muscles
Harvard Health Publications, Harvard Medical School - 3/6/12
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
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
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Press Room
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| | As another fight approaches for Team Phase IV Member and MMA superstar, 4x World Champion Joe Warren, we look at how "The Baddest Man on the Planet" gets to his peak level of fitness, injury free with the power of science. |
As another fight is quickly approaching for Joe Warren, 4x World Champion and MMA superstar, we take a look back at his preparation from his last fight to see how "The Baddest Man on the Planet" gears up to fight.
With the training power of the proven Phase IV Science backing him, and the expert training provided by Robert Forster, PT, Joe is in the best shape of his life and ready to reclaim his spot at the top of the Bantamweight roster.
Warren has employed Phase IV and Robert Forster, PT to train him using the latest and most innovative technology for years. He uses every facet of our science to propel his fitness to the next level. Whether he is training in the pool or on land, Warren has proven himself to be a truly unstoppable force within the MMA and fighting worlds, and we can not wait to see what September 25th brings.
Watch "In Camp with Joe Warren" here and don't forget to tune in to Spike TV, 9/8c on Friday, September 25.
| Joe Warren prepares for his fights using the power of science - beginning with a VO2 Max test performed at Phase IV in Santa Monica. |
Watch The 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 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
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"Tracy helped me by creating a nutrition and exercise program that allowed me to perform better while racing. Interestingly, I am running less that I would have on my own and getting better time and placement results. The prescribed mix of weight training exercises, intervals, recovery, and focus on heart rate has helped me to improve. I am excited to continue reaching my goals with Phase IV."
- Nicole Elmes - Finisher of the 2015 "America's Best Half Marathon" with the following finishing times and accomplishments:
Race total time: 1:47
Pace: 8:12
Overall place: 389 out of 5021 (top 7%)
Sex place: 113 out of 2576 (top 4%)
Division (35 - 39) place: 19 out of 444 (top 4%).
Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter. |
| 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. - Nicole Elmes: Finisher of 2015 America's Finest Half Marathon 2015 in San Diego, CA, with a time of 1:47, she placed 389th out of 5021 total entries, placing her in the top 7% of finishers overall. She finished 113th out of 2576 female entrants, ranking her in the top 4% for all female finishers. In her division (age 35-39) she placed 19th out of 444, placing her in the top 4% of all finishers for her age division.
- 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 
Giant Santa Monica Full Service Bicycle shop in Santa Monica Offering Giant and other major bicycle and accessory brands 2411 Main St. Santa Monica, CA 90405 310.399.6200
 iRun MB 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino, CA
818.986.8686
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
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