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Performance Newsletter
November 23rd- November 29th
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Save the Date
Upcoming Phase IV Events

Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book today!

Intro To Mountain Biking
Wednesday, December 2nd at 7:00pm
At Giant Santa Monica - 2411 Main Street, Santa Monica, CA
Presented by Robert Forster, PT

Metabolic Coaching
Wednesday, December 9 at 5:30pm
At Fleet Feet Burbank - 1516 W Magnolia Blvd. Burbank, CA
Presented by Robert Forster, PT

On-Site VO2 Max Testing
Saturday, December 19th beginning at 6am  
Only $199! Must RSVP and pay in advance as space is EXTREMELY limited - call 310-582-8212 to RSVP today!
At Fleet Feet Burbank - 1516 W Magnolia Blvd. Burbank, CA
Find out what heart rate zones to train in to maximize your genetic potential and achieve injury-free peak performance

The Science of Weight Loss
Saturday, January 9th at 1:30pm
At Orange Theory Fitness Santa Monica - 1431 2nd Street
Presented by Robert Forster, PT

The Science of Health and Fitness
Saturday, January 23rd at 1:30pm
At YAS Fitnes Centers Venice - 1101 Abbott Kinney Blvd. Venice, CA
Presented by Robert Forster, PT


Phase IV Athletes to Watch

Colin Egglesfield
Forster Physical Therapy and Phase IV Client - 
2015 Nautica Malibu Triathlon Celebrity-Classic Winner - First Place with a time of 16:59:59
 
Helen Maroulis and 
Elena Pirozhkova  
Congratulations to both Helen and Elena for outstanding performances in Las Vegas at the World Championships of Wrestling - 

Helen won Gold in the 55kg weight bracket in a stunning performance, winning by technical fall in the finals - not a single point was scored against her in any of her 5 match-ups.  She is well on her way to Gold at the 2016 Rio Olympics.

Elena finished 10th in the 69kg weight bracket and continues her quest to the 2016 Rio Olympics in search of Gold.

Victoria Anthony
Placed 4th at the Bill Farrell International Memorial International Wrestling Tournament in New York.
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. 

Aaron Pico
Congratulations on a bronze medal finish at the Bill Farrell Memorial International Wrestling Tournament in New York.
After a well deserved break, he will begin training for his goal to win Olympic gold at the 2016 Olympic games in Rio. 

Joe Warren
Joe Warren wrestled impressively at the Bill Farrell Memorial International Wrestling Tournament in New York. He looks forward to training for a chance to compete in the 2016 Olympic games in Rio.
Joe has earned another shot at a title fight. Check back for updates on upcoming fights and events.

Look for Helen, Elena, Victoria, and Aaron at the Olympic Team Trials in Iowa City, Iowa - April 8-10, 2016

 



Personal Fitness with PT
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.
Phase IV in the News
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. 
Read the article here

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. 
 
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles

My Journey to 125-lb Flyweight Division - a video by MMA fighter and Phase IV athlete Scott Jorgensen, with input from Robert Forster, PT, and exercise physiologist Aishea Maas

 

The do's and dont's of running - from Robert Forster, PT, featured on providastaff.com

 

Bike For Life: How to Ride to 100 - A book By Roy M. Wallack, Bill Katovsky featuring professional advice and info from Robert Forster, PT

 

Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT

   

All of Your Muscle Soreness Questions Answered! 

An interview with Robert Forster, PT featuring Maria Sharapova.   

Published by fitbottomedgirls.com 

 

Easy Stretching moves to relieve body pain - Keys to healthier joints. 

watch the video aired on ABC featuring
Robert Forster, PT

Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
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.

 

 

Click Here to view archived newsletters   

 

 

Phase IV Women's Weight Training Class
**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!

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

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   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Recipe of the Week
Healthy Gluten Free and Vegan Green Bean Casserole 

Phase IV Student
Fitness Academy

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  

 

 
Message from the CEO

Thank Your Joints
As we age, many people experience an increase in aches and pains associated with decreased activity levels. However, it is important to keep your joints and bones healthy, and Phase IV can help.

When we are young, we take our ability to move for granted. Movement comes effortlessly and painlessly. When we are young, our joints are pristine and our muscles never seem to be tight or tired from daily activities. As we enter the second and third decade of life, some of us begin to notice aches and pains from activities that were never a problem before, like a weekend of gardening or a pick up game of tennis. 
 
Most of the time, the pain disappears in a few days, but for others, the injury creates more permanent problems as damaged tendons and irritated joints struggle to heal.  Maybe we suffer a motor vehicle accident or a fall, and one joint or another begins to be painful from simple everyday life activities. 
 
By the fourth and fifth decades of life, most everyone suffers some joint pain, and most people think that it is just part of the normal aging process. While the joint surfaces do begin to breakdown with age, and old injuries come back to haunt us, it's doesn't mean we are all destined to live with pain and disability. Most disabilities associated with damaged joints are created by lack of movement. We tend to become more sedentary as we age, not because we have to, but simply because of our lifestyle changes. Most characteristics of aging are attributable to disuse atrophy. We simply become less active, and our body becomes reconditioned. 
 
Sadly, most people don't realize that although joint surfaces do breakdown with age, most of the pain and loss of mobility can be avoided or minimized with just a few simple habits. Light exercise like walking, swimming, and cycling, along with a few minutes a day spent stretching and using recovery tools such as the foam roller or a self-massage stick will help maintain the mobility of aging joints and minimize pain and disability. So, if you have no joint pains now, be grateful, but also mindful of the things you can do now to stay pain free. If you are suffering pain and disability, don't accept the excuse that you are just getting older, instead call us for a joint assessment and we will teach you what you need to do to maintain and improve your joint health, and your mobility, regardless of your age! 



For more information about Phase IV health, nutrition, and sustainable fitness practices, and how you can slow and minimize the aches and pains that typically come with increased age, call (310)582-8212 or e-mail us to set up your complimentary Health and Performance Consultation. If you are injured, call Forster Physical Therapy at (310)656-8600 to schedule your injury assessment with a Physical Therapist.<

>> 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 

 
Featured Article
Avoid Holiday Weight Gain - Seven Tips to Limit the Damage
By Robert Forster, PT

The holiday season can be an exercise in self-control. Trying not to undo months of hard training and diligent nutritional planning can all be undone with a few weeks of overindulgence.  It is important to go into the holidays with a game plan so you don't set your progress back, and so you don't feel guilty or unfulfilled after the party.
The holiday season comes at a difficult for all those who have worked for months to improve their metabolic fitness and reduce body weight. While one day of managed gluttony will not ruin months of hard work, if you let loose from now through New Years, you may undermine your fitness and health with excessive weight gain and decreased metabolic efficiency.
 
Here are seven tips to limit the damage while still enjoying the holiday festivities:
 
1) Never arrive at holiday celebration hungry.
Hunger will weaken your resolve; it is a mistake to break your regular dietary habits to "save room" for a holiday event. The best approach is to eat your normal meals before you go, and have a healthy snack about an hour before you arrive. A wise choice is a snack that has protein and healthy fats to satiate your appetite. This will not only assure that you keep burning calories all day instead of letting your metabolism go into a stall by fasting through the morning and mid-afternoon, but it will also help prevent over eating at the party.
 
2) Make every bite count.
When you arrive at a party, take a look at all the food and decide what it is that you really want to eat. Skip the empty calories of starchy or sugary foods. Seek out the protein-rich foods and healthy fat options, as opposed to the carbohydrates, which have less nutritional value and are more detrimental to your health. Proteins require more calories to digest, and play little havoc on your metabolism. Do not use up your food budget on things you don't really enjoy.
 
3) Choose quality over quantity.
It is okay to be a bit of a snob when it comes to food. After all, it is your body and your health. Pass on the cheap pies and candy so you can enjoy the quality homemade foods. Also, keep in mind the research that shows that when we use a smaller plate, it leads to less overeating.
 
4) Take your time.
It takes about 20 minutes for your stomach to communicate to your brain that it has had enough. Start slow, and take a break after each course - you will enjoy more, and eat less.
 
5) Keep your distance.
Not from friends and family but from where the food is. Behavioral scientists have found that the further from the buffet you park yourself to eat; the less likely you are to over-consume.

6) Drink early and follow it with protein.
Alcohol will depress the release of growth hormone that comes when you sleep. While one or two drinks spread out over the afternoon will not completely disrupt your hormonal balance, drinking later into the evening will deprive you of the powerful hormone that promotes muscle development and reduces body fat. Finishing the night with a protein-rich snack will dampen the negative impact of alcohol consumption, but keep in mind that alcohol provides only empty calories and lowers your inhibitions, making it more likely that you will overeat.



Read More . . . 


 
To learn more about how you can use the power of science to harness your full genetic potential, and how Phase IV can help you achieve and maintain healthy nutrition and workout practices for a lifetime, call 310-582-8212 or e-mail today to set up your complimentary Health & Performance consultation


Click Here to view archived newsletters

Phase IV Events
Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book today!
Intro to Mountain Biking
Wednesday, December 2nd at 7:00pm
At Giant Santa Monica - 2411 Main Street, Santa Monica, CA
Presented by Robert Forster, PT

Metabolic Coaching
Wednesday, December 9 at 5:30pm
At Fleet Feet Burbank - 1516 W Magnolia Blvd. Burbank, CA
Presented by Robert Forster, PT
 
On-Site VO2 Max Testing
Saturday, December 19th beginning at 6am - 
Only $199! Must RSVP and pay in advance as space is EXTREMELY limited - call 310-582-8212 to RSVP today!
At Fleet Feet Burbank - 1516 W Magnolia Blvd. Burbank, CA
Find out what heart rate zones to train in to maximize your genetic potential and achieve injury-free peak performance
 
The Science of Weight Loss
Saturday, January 9th at 1:30pm
At Orange Theory Fitness Santa Monica - 1431 2nd Street
Presented by Robert Forster, PT

The Science of Health and Fitness
Saturday, January 23rd at 1:30pm
At YAS Fitness Centers Venice - 1101 Abbot Kinney Blvd. Venice, CA
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!
Training Corner
Food Coma - Your Body on Thanksgiving
By Rachel Suson, EP

Thanksgiving is a time for family and friends, reflections of gratitude, great food, and for too many of us-the Thanksgiving food coma.  After the seconds of turkey, too many delicious sides, and helpings of your aunt's infamous pumpkin pie, it's difficult to overcome the overwhelming sense of sleepiness that ensues.  Known scientifically as postprandial somnolence, food coma is a state of sleepiness and lethargy following a big meal.  Physiologically, however, the effects of a large, often fatty meal have greater health consequences than just falling asleep at 8:00 p.m.
 
How does food coma work?
The most common explanation for postprandial somnolence is a shift in nervous system activity. The autonomic nervous system (ANS) is the system, which controls involuntary action of organs, heart, and glands.  It is divided into the sympathetic nervous system (SNS, commonly known as responsible for the "fight or flight" response), and the parasympathetic nervous system (PNS, lesser known as responsible for the "rest and digest" response.)  After a meal, as the turkey enters the small intestines, the ANS shifts towards the PNS, resulting in an overwhelming sense of lethargy.  Typically, the larger the meal, the larger the parasympathetic response.
                  
In addition, hormonal responses to meals rich with starchy carbohydrates can also add to the post-meal slump.  When digesting meals with a large amount of carbohydrates, the body breaks them down into its component parts of sugar (glucose) molecules.  The simpler the carbohydrates (think pecan pie and mashed potatoes), the easier and quicker the food breaks down and sugar rushes into your bloodstream.  To respond to this influx of sugar, the pancreas releases an equally large amount of insulin to clear the sugar from the bloodstream and into waiting cells.  However, in healthy people, insulin can do such a great job at removing the sugar it causes blood sugar to plummet below resting levels, leaving you sleepy and lethargic-adding to postprandial somnolence. Later, it can also cause a second surge of ravenous hunger, making you eat more even if you are already full.
 
Why is food coma bad?
Each person digests and absorbs macronutrients (fats, carbohydrates, and protein) differently.  These differences can determine one's risk for conditions such as cardiovascular disease, heart disease, stroke and diabetes.  Research shows that even in healthy people, the endothelial cells lining blood vessels are temporarily weakened after a very large meal.  It is at these weakened points, where blood vessels are more prone to rupture, creating problems such as strokes and aneurisms.  In addition, cholesterol and triglyceride levels also peak and may begin lining blood vessels with fatty plaques that can lead to future atherosclerosis (narrowing of blood vessels).  High triglycerides are also associated with risk of heart attack and stroke.
 
How can we prevent food coma?
Enjoying yourself at Thanksgiving does not have to mean gorging yourself and feeling sorry for it later.  Follow these simple tips to keep your metabolism up and your brain awake on Thanksgiving:
 
1. Don't fast.  In preparation for a large dinner, some try to fast and skip eating breakfast and lunch.  This can lead to overeating and binging later in the day.  Instead, keep your metabolism burning by eating small, sensible meals including protein and healthy.

 
Read More . . . 


Are you ready to get a head start on your nutrition?  Instead of waiting until after the holidays to get a hold of your nutrition, come to Phase IV where our expert exercise physiologists can guide you through this eating season.  By utilizing metabolic testing, we can discover exactly how many calories your body needs to lose weight. Let science take the guess work out of your nutrition and exercise plan and go into the New Year feeling better than ever! Call 310-582-8212 or e-mail to schedule your complimentary Health & Performance Consultation




Click Here to view archived newsletters

Press Room
The Do's and Don'ts of Running
 
Just because our bodies have evolved to run, does not mean that they are equipped to handle the stress that comes with impoper running technique and damaging mechanics. Learn how to run and train smarter, not harder, with the help of Phase IV

 
Economy of motion 
In the 30 years Robert Forster has practiced sports physical therapy in Santa Monica, Calif., he has treated world record holders, injured athletes and grandmothers recovering from hip surgery.
"Our bodies have evolved to run," said Forster by telephone from London, where he was working with the U.S. Olympic Track and Field team. "Our tree-dwelling ancestors had shorter legs, longer arms and shorter feet. The body actually changed to be effective at running. But we lost our ability to co-opt that economy of motion."
Forster said the current physical capacity of the average Western civilian is about 10 percent of what is possible.
"Some people can run 100 miles in a day," he said.
The most common running mistake he sees involves stride length, or the distance of the foot on the ground.
"Everyone is over striding," he explained. "You want to land under your center of gravity, or as close to it as possible. We tend to take too few steps per minute. Less time on the ground would take care of a lot of problems."
For the runner seeking greater efficiency, Forster prefers a series of running-related drills -  among them arm swings that target the pendulum-like motion and knee-high drills, which he described as prancing "like a Clydesdale horse."

 

Special Run Gait Analysis Pricing in Preparation for the L.A. Marathon!
Run Gait Analysis and Correction
Diagnostic Run Gait Analysis identifies and corrects faulty running mechanics for improved performance and injury prevention - $129
Call (310)582-8212 to schedule your appointment


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:

Like us on Facebook: facebook/PhaseIV
 
Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt
Check out some videos at our youtube channel: Click Here
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  
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
  •  "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
  • "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.
  • Colin Egglesfield: Forster Physical Therapy and Phase IV Client - 2015 Nautica Malibu Triathlon Celebrity-Classic Winner (First Place with a time of 16:16:59)
  • Joe Warren: Earns a shot at a title fight and his 14th Bellator win against LC Davis. That gives him the most wins in Bellator history.
  • Helen Maroulis and Adeline Gray: Win Gold Medals at the World Championships of Wrestling in Las Vegas.
  • Aaron Pico: Wins Broze Medal at the Junior Freestyle World Championships.
  • 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

 

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!   


accelerade products 

   

 

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.

www.suunto.com Suunto logo
Suunto products available here at Phase IV!


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 Beach
www.irunmb.com
 310.376.0100

  


 
 
 
 
16545 Ventura Blvd., Encino, CA
818.986.8686 
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522