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Performance Newsletter
November 30th- December 6th

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Click Here to visit the website for Forster Training Systems, the new line of recovery and self-massage tools from Robert Forster, PT








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
TOMORROW! Wednesday, December 2nd at 7:00pm
At Giant Santa Monica - 2411 Main Street, Santa Monica, CA
Presented by Robert Forster, PT
RSVP By calling (310)582-8212 or 

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

 



Recipe of the Week
Warm Brie Stuffed Dates with Pistachios and Pomegranates 

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 [email protected]  

 

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  

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
 
The new FTS Belt Roller and Stick Roller self-massage tools help you move better and feel better. Available exclusively at Brookstone and online at Brookstone.com
Click Here to purchase yours today.
Introducing FTS - The New Line of Recovery and Strength Tools by Robert Forster, PT and Available at Brookstone 

I am excited to introduce the new line of recovery and strength products from Forster Training Systems, now available exclusively at Brookstone stores worldwide and online at www.brookstone.com

Brookstone is a leading body care and massage Product Company. Forster Training Systems is a company built on 35 years of Physical Therapy practice, helping people of all ages and abilities move better and feel better through the power of proper recovery techniques.
 
Together we are dedicated to bringing you the tools that will help you live a better quality of life through movement!
 
I have been practicing Physical Therapy for over 35 years and in that time have evaluated thousands of bodies - healthy and injured alike - across a wide range of ages and activity levels, I have seen it all!
 
What I have learned, you have probably heard before - those who do the simple things to maintain and improve their mobility feel better and live lives that are more vibrant.
 
With the new line of FTS products, you have a system of simple exercises and easily executed recovery strategies - the same techniques we practice every day in our clinic - that will help you move better and feel better, every single time you use them.
 
In just minutes a day, about the same amount of time you spend brushing your teeth, you can relieve muscle tension, improve your strength and flexibility, and begin to feel better immediately.
 
Just "Give me Five" ....in just five minutes a day, the use of FTS recovery and exercise tools will improve your strength and flexibility while increasing blood flow, rejuvenate tired and tight muscles, and allow you to enjoy a greater freedom of movement.
 
The products are scientifically designed to achieve maximum benefit in the shortest amount of time.
 
The FTS and Brookstone line of products will help you focus your self-care efforts on the key areas of the body that I have learned become tight and weak from daily life and rob you of mobility.
 
Busy schedule? Lots of travel for work? No problem!  With FTS products, your gym is always with you, at home or on the road, this health and fitness system fits easily into any lifestyle.
 
With Brookstone and FTS exercise and recovery products, it is as if you carry a personal trainer and massage therapist with you at all times - at home, or wherever you go.
 
These products are flexible, easy to store, easy to transport, and they are durable for years of health benefits.
 
Brookstone's FTS Products are the way to go! Find these products and more here.


For more information about Phase IV health, nutrition, sustainable fitness, strength, and recovery practices, 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. - [email protected] - 310.582.8212 

 
Featured Article
The Science of Recovery
By Robert Forster, PT

4 X Wrestling and MMA World Champion Joe Warren uses the FTS Brookstone Stick Massager because he knows that recovery is paramount to performance. Click here to purchase yours today.

"Recovery should be so well understood and actively enhanced that it becomes a fixed component of your training," --Tudor Bompa
 
"Recovery is when your body actually grows stronger and more efficient. It is when the benefits of your hard training are realized. Working hard is easy, everyone knows how to work hard, but those who know how to recover hard (well) are the ones who win,"
 --Bob Kersee, Track & Field Coach to 24 Olympic medal winning performances.
 
Progressive Overload and Supercompensation
Without recovery, all your hard work is futile.

The foundation of all successful training is the concept of increasing stress on the body as a means of triggering an adaptive response, resulting in a strengthening of the physiological systems to a degree greater than they were before (the Supercompensation Principle). Following periods of hard work, fatigue and an initial decrease in performance occur before the body becomes stronger or more efficient. However, this occurs only if time for recovery is provided. Periodization Training Science was born of the need to avoid mental and physical burnout and help achieve peak performance when it counts most. The well-constructed Periodization Program manipulates intensity and volume (generally inversely related) to create the right amount of stress on metabolic and structural systems of the body.

After an appropriate time for recovery, the adaptive process occurs. Using progressive build periods of training followed by a week of decreased workload allows for a proper recovery-to-work ratio.  Overload of stress without the reprieve of recovery leads to a breakdown of the systems involved, and not a strengthening adaptation. The body can only reach an ultimate level of fitness following these principles.   Focus on the recovery of the metabolic and structural systems is critical. In endurance athletes, the limitations of the structural system (tendons, bone, fascia) to withstand the rigors of the training load necessary to peak the metabolic systems (energy production) is often their demise. Additionally, the metabolic system can be overtaxed and weakened not strengthened with inappropriate balance of stress and recovery.
 
Prevention of Overtraining
The best way to remedy overtraining problems is with prevention with built in rest and recovery periods at regular intervals in your training program. As fatigue is a reasonable and certain result of training, it is erroneous to use one's perception of fatigue as an indication for rest. Fatigue to the point of decreased performance is a natural and predictable response to systematic training, and the likelihood of becoming overtrained increases when the uncoached athlete increases training load if they "perceive" a plateau or decrease in performance.  The well-designed program accounts for the fatigue and performance deficits associated with hard training, and provides not only the expectation of such, but the recovery time necessary to allow for the subsequent Supercompensation Adaptation. 


From the Beginning
The prevention of overtraining begins with Base Training, where the expressed goals of improving metabolic and structural infrastructure facilitates better recovery and faster adaptation. Improved vascularization and an increased ability to produce energy aerobically (i.e., metabolic efficiency) are critical. Improved vascularization facilitates recovery by assuring the presence of capillaries in close proximity to each working muscle cell, thus providing for the quick exchange of waste products and nutrients with the muscles. The prolonged low intensity exercise also improves the athlete's ability to produce energy aerobically where the burning of fats as a substrate produces no lactic acid. The greater the contribution of aerobic energy production to the total energy production the less waste products and lactic acid produced and the less recovery necessary. Additionally, the greater the fat burning capacity, the less reliance on carbohydrate for energy production and the less likely is the damaging event of glycogen depletion or "bonking". During long or difficult workouts, once muscle and liver glycogen has been depleted, the body begins cannibalizing muscle to produce energy. This is obviously counterproductive to overall fitness.


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, and about healthy and sustainable recovery practices that will help you reach and maintain peak performance, injury-free, call (310)582-8212 or e-mail us today to set up your Complimentary Health & Performance Consultation with an Exercise Physiologist.


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
TOMORROW! 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 [email protected] 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
Active Recovery for Sport and Life

Only during recovery does your fitness grow. Workouts don't build fitness, they break your body down, and only if you allow recovery time and actively help your tissues heal, do you become stronger and more fit. All of our work with athletes is focused on aiding recovery and prevent injury. 

Recovery is not lying on the sofa eating comfort food. There is nothing passive about recovery. Recovery is an active process where light "adaptation" workouts stimulate recovery better than rest alone. Light workouts are akin to the self-cleaning oven, where the heat is turned up to burn off the residue from cooking but no roast is placed inside. Light workouts provide the body the same opportunity to do house cleaning functions without having to recover from the damaging effects of a new workout. With the increased core temperature associated with recovery workouts, your body sets into motion an army of heat shock proteins that immediately go to work repairing an rebuilding tissues damaged by training.

With light activity, the vascular system is stimulated to increase blood flow to the muscles, delivering oxygen and nutrients to aide recovery. The muscle cells, stimulated by a release of hormones, step up the reparative functions and grow stronger. Similar occurrences improve connective tissue and bone repair as well. Stretching and self-massage efforts before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way, your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent.

Self-massage, with the use of massage sticks and rollers, is one of the best methods to aide recovery after workouts. Manipulation of the muscles and tissues increases blood flow, breaks down muscle and connective tissue adhesions, and promotes adaptation of these tissues to withstand the rigors of your training as you progress toward your goals. You will feel the fatigue and tension leave your body. When coupled with stretching and icing sore areas, these self-recovery techniques can make a very significant contribution to the adaptive process you seek, along with increased fitness.


If you are struggling to meet your health and fitness goals, want more information about how to periodize your training and maximize your diet for increased performance, or want to know how to maximize recovery for injury-free peak performance call (310)582-8212 or e-mail to set up your complementary 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