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Performance Newsletter
January 4th- January 10th
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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 events today!

Wednesdays in January - A Special Lecture Series at A Runner's Circle Hollywood
This Week: Part One - The New Science of Injury Free Running
Presented by Robert Forster, PT
Wednesday January 6 - 7:00pm
745 N La Brea Ave - Hollywood, CA 90038 
Call 310-582-8212 or e-mail to reserve your spot!

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

Weight Management and Nutritional Optimization
The New 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

Friday, March 4th, 2016
Joe Warren VS. Darrion Caldwell
in the Main Event - Bellator 151
Thackerville, Oklahoma
Check back for more fight details including how to watch

Phase IV Athletes Turn Back The Clock
Joe Warren, 39-year-old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ has taken another step towards his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last Friday, dropping a close 4-2 match to the number one seed. Joe's next MMA fight is March 4th, 2016 against Darrion Caldwell

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

 



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  

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  

 

 

Recipe of the Week
Baked Salmon With Creamy Avocado Sauce

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   

 

 
Message from the CEO
 
Your joints and muscles are under a great deal of pressure every day. From daily life to strenuous workouts_ these structures take a beating - stretching and structural health are critical to keeping these mechanisms healthy and functioning for years to come.

Structural Health is the Key to a Healthy 2016

At this time of year, many people promise themselves to do more to improve their health and fitness, but few know where to start. After 35 years helping people of all ages and abilities achieve their health and fitness goals, we know a sound body free of injury is the most important goal. 
 
Structural Health is the key to living a long and healthy life. If you don't keep your body healthy, you can't exercise and reap all the benefits of an active lifestyle. To stay healthy we all need to work on correcting the unavoidable muscular imbalances created by our mostly sedentary lifestyle and our workouts. At Forster Physical Therapy, we work to rehabilitate you when you are injured. At Phase IV, we work to keep you healthy so you can stay active. These are the three habits that will keep you in the game:
 
1. Stretching corrects joint mechanics and improves postural alignment. Stretching increases circulation and relieves muscular tension. By stretching daily as well as before and after every workout, you will move better and feel better every day. We can teach you the key stretches to assure your body works well regardless of your age.  
 
2. Resistance exercises improve the strength of your muscles and bones, and keeps joints working properly to avoid injury. At Phase IV, you will learn the time tested 12 strength exercises that build functional joint stability and core strength. These 12 easy to perform "at home" strength exercises focus on the key joints that we know are critical for correcting joint mechanics and keeping people healthy. 
 
3. Recovery should be a fixed component of any exercise program. Spending just a few minutes on self-massage each day will prevent injury and improve the way you move. Muscles and tendons suffer trauma every day from our daily activities and in our workouts. The body responds with a process that leads to scarring and muscular adhesions, eventually corrupting joint mechanics and causing injuries. Self massage techniques with rollers and massage sticks work to break down scar tissue and release adhesions and allow you to avoid injury.  You can find our new line of self-massage tools at www.Brookstone.com : Buy Yours Here
 
To learn how Phase IV can help you achieve a sustainable health and fitness program all you have to do is call 310-582-8212 or e-mail for a complimentary health and fitness consultation with a Phase IV exercise physiologist. Whether you train with us or learn what to do on your own, it's always easier when you use science. 


>> 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
Stretching and Your Health
By Robert Forster, PT 
A stretching program is one of the most - if not THE most - important aspects of a sustainable fitness plan.  Your muscles are under an enormous amount of stress every day, especially during and after workouts. Stretching is our only line of defense to protect the muscles and keep them healthy.
 
PART 1
It has occurred to me that most people spend more time taking care of their teeth on a daily basis then they do the rest of their body. The human body is a mechanical device that requires maintenance just like any other machine. You would never think that your car, lawnmower, or bicycle could be used consistently day in and day out without some effort to keep it in good working order. Yet too many of us think we can get by with little attention to body maintenance. After over 35 years of helping people get past injury and achieve their health and fitness goals, it is my opinion that stretching is second only to movement itself in maintaining good physical health. While athletes and those who exercise regularly have heard stretching is important, few understand why and most non-athletic people think they don't need to stretch at all.
 
Movement is Life
 
We were made to be in nearly constant motion. From early man up to the industrial revolution, our ancestors spent most of their waking hours in nearly constant movement. The search of food, water, and shelter required it. Accordingly, for the body we have inherited, movement is vital to every bodily function from healthy digestion to proper brain function.  Although our bodies were engineered for very efficient movement, the largely sedentary lifestyle we have adopted since the industrial revolution has robbed us of the efficiencies built into this otherwise economical machine.  The average American is sedentary for far too many hours every day to not expect problems. Add up all your active hours and subtract from 24 and you will see your sedentary time ranges from 18-20 hours a day.  (7-8 hours of sleep every night, 1-3 hours commuting in the car, 6-8 hours at your desk, and then home for TV on the sofa or some combination thereof)
 
Without movement, tissues lose their extensibility, and research has shown that even those who spend 90 minutes a day at the gym experience detrimental changes at the cellular level with all the time spent motionless each day. Many of these sedentary hours are spent in the sitting position, fighting gravity to remain upright. In this slumped forward posture, the joints of the hips, shoulders, and trunk are rounded forward allowing the soft tissues in the front of our bodies to become tight over time. Poor posture begins as a bad habit, but becomes fixed as the connective tissue elements of our body adapt to the poor alignment. Joints operating in poor alignment suffer damage and premature aging. To understand why this occurs and how to prevent it we must look at the physiology of connective tissue.
 
Connective Tissue Physiology
 
To comprehend the importance of stretching, one must first recognize that the target of any stretching program is not the muscle itself. Muscle fibers are elastic in nature and will stretch to many times their resting length. Instead, it is the connective tissue structures in and around the muscles and joints that are the true target of your stretching efforts. A fabric of connective tissues holds your body together. While the bony skeleton provides the internal frame for the muscles to attach and provides protection for the vital organs, it is the connective tissue elements (also known the "soft skeleton") that hold everything together. Connective tissue gives our body its form and is integral to how it functions. All connective tissue structures are made of collagen fibers arranged in specific patterns that dictate a particular structure's strength and flexibility.
 
Connective tissue is ubiquitous throughout the body and its role in the musculo-skeletal system is vital to the discussion of structural health. Starting at the cellular level, we find every individual muscle fiber is wrapped in a collagen casing called fascia. Fascia also wraps groups of muscle fibers into bundles and the bundles together to make up the muscle belly. Fascia separates muscle groups as well.  (It is the white glistening material that can be seen in various cuts of meat separating the muscle tissue)  Furthermore, where the muscle fibers dissipate towards the end of the muscle belly the connective congregates to form the tendon by which the muscle attaches to the bone.  Under our skin, the whole body is encased in what can be thought of as an internal suit made of connective tissue. By now you get the point; connective tissue is everywhere and in many ways the connective tissue skeleton is so much more vital to health and function than the bony skeleton, but most people give it little thought. As Physical Therapists, we spend our entire careers dealing with connective tissue and its dysfunction.
 

Read More . . . 


For more information on the Phase IV stretching program and to get started building structural joint stability that will help you establish a sustainable fitness program, call 310-582-8212 or e-mail to schedule your complimentary health & performance consultation with an expert 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 events today!
 
Wednesdays in January - A Special Lecture Series at A Runner's Circle - Hollywood
This Week: Part One - The New Science of Injury Free Running
Wednesday, January 6th at 7:00pm
At A Runner's Circle Hollywood - 745 N La Brea Ave - Hollywood, CA 90038
Call 310-582-8212 or e-mail to reserve your spot!

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

Weight Management and Nutritional Optimization
The New 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

Joe Warren VS. Darrion Caldwell
Fight in the main event - Bellator 151
Friday, March 4th, 2016
Thackerville, Oklahoma
Check back for more fight details including how to watch

 


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
Massage: Pleasure and Pain that is Good For You
 
It's the rare person who does not find it enjoyable to have a qualified pair of hands massage parts of the body that feel sore or tight. But, what does massage actually do?
 
There are as many different types of massage as there are benefits of the human touch. Massage can relax the body and calm the mind. Massage can fight pain, increase circulation, and create freedom of movement. At Forster Physical Therapy and Phase IV, we focus on the benefits of a Deep Tissue or Sports Massage.
 
First, it is important to discuss what makes a muscle sore and develop knots. Muscles are the workhorses of the body. They work all day to keep us upright against the forces of gravity, and they work to create meaningful movement. Poor posture and increased exertion overcome the muscles ability to perform work. For example, when we stand or sit in poor posture with the head held forward, and not lined up over the shoulders, the muscles of the upper back and lower neck have to work hard all day to keep the head up. When we ask our muscles to work harder or longer than they are accustomed to, they react by becoming tight and sore. The tightness comes from a reflexive increase in muscle tone in response to the pain and inflammation and is experienced as a "knot" in the muscle. With time, adhesions develop between the microscopic connective tissues components of the muscles and can immediately impair the fluid and chemical exchange within the muscles and ultimately impair the function of those muscles. Accordingly, when muscles are chronically overworked and remain tight it leads to limited range of motion that will negatively impact the joints as well.
 
Poor posture habits lead to permanently shortened muscles and fixed poor posture. Massage can help reverse chronic poor posture by breaking up adhesions in tight muscles and allowing them to return to their full length and making it easier to line up the building blocks of the body over one another in good alignment. Massage or "soft tissue mobilization" will help separate the fascia's adhesions between muscle fibers. This allows the muscle fibers to move freely again, restoring normal movement and improving the muscles ability to do its job i.e. contract and develop force to do work. 
 
Additionally, massage increases blood flow, which helps create healing and also helps move waste products through the body via the lymphatic system. When our daily activities push the boundaries of our current physical fitness level, muscles are overworked and micro-trauma in the muscles causes pain and spasms. Massage helps relieve post exercise muscle soreness and will serve to help recovery and avoid the formation of painful knots.
 
Tight or shortened muscles also benefit from massage in addition to stretching. While habitual stretching is critical to your physical health, massage compliments the effects of stretching by releasing these adhesions. Massage is also the best way to get a very localized stretch of a muscle and thereby will hasten improvements made by stretching alone.
 
Massage will also affect the nervous system to calm your mind and relax tight muscles. Science has shown massage to reduce the stress hormone Cortisol. Do something good for yourself, relax your body and mind, speed up recovery from post exercise soreness, work on healing a nagging ache, or get rid of that knot in your back by schedule a massage.
 
Forster Physical Therapy offers massage that is focused on creating positive change in your body. If you would like to schedule a session please contact us at 310-656-8600. If you have any questions or want to get started with a structural joint stability program, call 310-582-8212 or e-mail to schedule your complimentary health & performance consultation with an expert exercise physiologist

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. 


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.
  • Phase IV Athletes Turn Back the Clock 
    Joe Warren, 39 year old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ has taken another step towards his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last Friday dropping a close 4-2 match to the number one seed. Joe's next MMA fight is March 4th, 2016 against Darrion Caldwell
  • Nate Marquardt, 36 year old UFC veteran won his fight by a knockout over CB Dolloway to extend his MMM recorded to 34/15/2   
  • 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