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Performance Newsletter
January 25th- January 31st

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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!

Phase IV Stretch & Roll Recovery Clinic
Saturday, January 30 at 12:30pm at Phase IV
Rachel Suson, Phase IV Exercise Physiologist, will lead the group through all the stretching, foam roller, and recovery stick massage techniques that will solve current injuries and prevent new ones from occuring.
$25 includes a free ice bag
Call (310) 582-8212 to reserve your spot!

LA Marathon Race Day Recovery Event Hosted at Forster Physical Therapy
Sunday, February 14th 11:00am-4:00pm
427 Wilshire Blvd. Santa Monica, CA 90401 - Just blocks from the marathon finish line!
Forster Physical Therapy is the Exclusive Physical Therapy Provider for the Skechers Los Angeles Marathon. We have been an international destination for runners for over 3 decades and we continue to innovate new approaches to runner's health. Please join us for the second annual LA Marathon Race Day Recovery Event at Forster Physical Therapy at 5th and Wilshire in Santa Monica, just blocks from the finish line.
Recovery Center Services:
Hydration and Nutrition 
Expert injury evaluations and first aid
Massage 
Ice baths 
Vendor Partners 
Raffles and Prizes 
Camaraderie and Celebration ! 

Last year we had over 100 runners and their family and friends come through for an awesome experience and we expect to double attendance this year.  All participants left with a little more bounce in their step and a smile on their face. 


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

 



Recipe of the Week
Foil Wrapped Salmon and Asparagus with Lemon

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

The Dos 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 improper running technique and damaging mechanics. Learn how to run and train smarter, not harder, with the help of Phase IV.
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
   
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.
 


Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.  

KCRW's Warren Olney  interviews Robert Forster from the London Olympics on "Which Way LA" 

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.  

"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
 
Static stretching BEFORE and AFTER
workouts will maintain joint range of motion, correct alignment, and prolong your athletic career.
To Stretch Or Not To Stretch

Americans spend upwards of 24 billion dollars on health club fees each year. Some spend up to $12,000 per year on class fees alone. They expect not only clean workout areas and locker rooms, but also expect to get good fitness advice. Statistics show that this is not the case. Armed with little more than a high school diploma, personal trainers lack the science-based knowledge required to create and execute safe exercise programs as they strive for their share of the big market revenue. To do so, many trainers attempt to distinguish themselves with "creative" workouts that buck science based fitness protocols and cost gym members millions in medical costs on top of their membership fees when they are injured. 
 
One example of half backed science in the gym is the recent trend of fitness professionals to advise their clients that they no longer need to stretch. Clients are told that research shows pre-workout stretching damages muscles and decreases their muscles' ability to produce power for the ever increasingly difficult workouts they will be subjected too. They are told to replace stretching with a "dynamic warm-up" routine that involves moving their limbs past their available range of motion in increasingly faster and violent movements designed to "stretch" tight muscles, tendons, and fascia. Instead, these practices too often lead people to get injured. This advice is based on the hasty misinterpretation of flawed research, but it gives the client the impression that their trainer is knowledgeable and on the "cutting edge" of sport science. 
 
Read More . . . 
 
Today's feature article is reprinted from a piece in the New York Times last week that recaps the data from over 200 scientific research papers and debunks the recent fitness fad that advises folks to skip the stretch. 
 
Also, this Saturday we are conducting a Stretch and Roll Recovery Clinic with Phase IV Exercise Physiologist and second year PT student Rachel Suson. She will lead a small group through all of the stretching, foam roller, and recovery stick massage techniques designed to maintain and improve your joint range of motion and address current injuries while preventing new ones from occurring. 
 
WHEN: Saturday, January 30, 12:30pm  
WHERE: Phase IV Scientific Health and Performance Center - 1544 20th Street, Santa Monica, CA 90404
FEE: Only $25 and includes a complementary ice bag
RSVP: You must call 310-582-8212 to reserve your spot, as space is VERY limited.
 
Call 310-582-8212 or e-mail to RSVP for this event or to schedule your free Health & Fitness consultation with an expert exercise physiologist to learn more about Phase IV programs and training to help you reach injury-free peak performance.
 

>> 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 Right Way To Stretch Before Exercise
By Gretchen Reynolds
This column appeared in The New York Times Magazine on Sunday, Jan. 24, 2016


Scientific studies support the continued use of static stretching to maintain full joint range of motion, speed recovery, and to keep your joints healthy.
 
For generations, gym students were taught to stretch before working out or playing games. Then the practice fell out of favor: Studies seemed to show that such ''static'' stretching (holding a pose for anywhere from a few seconds to several minutes) temporarily reduces muscular power, weakens athletic performance and increases the risk of injury. So most fitness experts currently advise against static stretches before exercise. But now a comprehensive new review of decades' worth of research indicates that they might not be such a bad idea after all.

This month, the journey of Applied Physiology, Nutrition and Metabolism published a study by four distinguished exercise scientists who analyzed more than 200 studies of how stretching affects subsequent exercise. (The authors had conducted some of these studies themselves.) In broad terms, they found that static stretching can briefly inhibit the ability to generate power. So if you reach for your toes and hold that position, tautening your hamstrings, you might not then be able to leap as high or start a sprint as forcefully as if you hadn't stretched.

Those undesirable effects were generally found, however, only if each stretch was held for more than 60 seconds and the subject then immediately became fully active, with no further warm-up.  Those are hardly real-world conditions, says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York, who is the study's co-author. Outside the lab, se says, most people are unlikely to hold a warm-up stretch for longer than about 30 seconds.
 The review found few lingering negative impacts from these short stretches, especially if the volunteers followed that stretching with several minutes of jogging or other basic warm-up movements. 
In fact, these short static stretches turned out to have a positive correlation. People who stretched in this way for at least five minutes during a warm-up were significantly less likely to strain or tear a muscle subsequently. 

Do these findings mean that those who happily dropped pre-exercise stretching from their warm-ups should reinstate the practice and overturn, once again, accepted fitness wisdom?

Not necessarily, Dr. McHugh says: "Runners and cyclists don't have much risk for acute muscle strains." Stretching before these activities is therefore unlikely to protect against injury. (Stretching after workouts, or the occasional yoga class, is advisable for everyone, he adds. Such post exercise stretching was not a part of the review, thought.) Runners and cyclists can adequately warm up, Dr. McHugh says, by jogging or pedaling lightly. But he suggests that people who play basketball, soccer, tennis, and ultimate Frisbee - or other sports that involve leaping, sprinting, and forceful, potentially muscle-ripping movements - should stretch in advance. Those who haven't stretched since childhood gym class might want to consider consulting an athletic trainer about the best upper- and lower-body stretches, particularly for the shoulders, hamstrings, and thighs.


To learn more about Phase IV stretching & training programs and how they can help you protect your joints and muscles for years to come, call 310-582-8212 or e-mail to schedule your free 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!

Phase IV Stretch & Roll Recovery Clinic
Saturday, January 30 at 12:30pm at Phase IV
Rachel Suson, Phase IV Exercise Physiologist, will lead the group through all the stretching, foam roller, and recovery stick massage techniques that will solve current injuries and prevent new ones from occuring.
$25 includes a free ice bag
Call (310) 582-8212 to reserve your spot!


LA Marathon Race Day Recovery Event Hosted at Forster Physical Therapy
Sunday, February 14th 11:00am-4:00pm
427 Wilshire Blvd. Santa Monica, CA 90401 - Just blocks from the marathon finish line!
Forster Physical Therapy is the Exclusive Physical Therapy Provider for the Skechers Los Angeles Marathon. We have been an international destination for runners for over 3 decades and we continue to innovate new approaches to runner's health. Please join us for the second annual LA Marathon Race Day Recovery Event at Forster Physical Therapy at 5th and Wilshire in Santa Monica, just blocks from the finish line.
Recovery Center Services:
Hydration and Nutrition 
Expert injury evaluations and first aid
Massage 
Ice baths 
Vendor Partners 
Raffles and Prizes 
Camaraderie and Celebration ! 

Last year we had over 100 runners and their family and friends come through for an awesome experience and we expect to double attendance this year.  All participants left with a little more bounce in their step and a smile on their face. 


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 [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
Last-Minute Focus for the L.A. Marathon
 
The statistics speak for themselves: 80% of runners will suffer an injury every year. If you or someone you know is inured, and the race is eminent, you have to act quickly and decisively to resolve the injury and find the cause while you maintain your hard-earned fitness. This is our specialty and the reason that Forster Physical Therapy has been the "go to" spot for injured athletes for over 35 years.
 
Runners who suffer an injury right before their goal race need to focus on four things:
 
1) Attaining the correct diagnosis immediately
 
You can't fix an injury until the damaged and pain-provoking structure is identified precisely. It should become the focus of treatment techniques and protective measures designed to prevent further irritation and damage. Various clinical testing and skillful and thorough palpation techniques are the tools of success when it comes to finding painful structures. Only then can the right treatment techniques can be applied.
 
2) Detecting the mechanical cause of the injury
 
My physical therapy mentor, John Papalia, PT, is fond of saying, "The human body is famous for hurting where it ain't hurt." Meaning, the pain associated with an injury is not always experienced at the injury site, but instead can be referred to various areas remote to the injury. Additionally, the most common causes of injury are mechanical problems near or distant to the pain. Any mechanical asymmetry in what's known as the "kinetic chain," which includes the joints of the ankle, knee, hip, pelvis, and spine, can cause an injury far from the dysfunctional area. Detecting these mechanical deficits is absolutely essential as the first step towards resolution. This is our specialty.
 
3) Getting the right treatment
 
Many clinicians who claim to do sports medicine will sell athletes on laying on a table and receiving passive treatments from "fancy black boxing," which is supposed to work to miraculously heal injured tissues. Be wary. Although we use fancy therapeutic modalities like ultrasound, electrical stimulation, and icing, these do nothing more than help suppress the symptoms while we actively rehabilitate the injury and fix the cause. The operative word being "actively." We make every injured athlete an active participant of their rehabilitation, and never a just passive recipient of care. The body is a mechanical structure and therefore requires mechanical treatment. As such, stretching, strengthening, cross fiber massage, and ergonomics adjustments are the critical active therapeutic measures that will resolve your injury.
 
4) Maintain Fitness
 
When a runner suffers an injury right before the competition, the clinician must not only immediately identify the inured structure and find the cause of that injury, but they must work with the athlete and coach to find a cross-training activity to maintain fitness. Water running is the best cross-training activity for inured runners. The bike, elliptical, and other aerobic modalities might be appropriate if the injured structure is well protected against re-injury and aggravation of symptoms. The progressive return to full training is a journey wrought with pitfalls and roadblocks. The experienced staff at Forster Physical Therapy have done this thousands of times with elite and recreational athletes alike, and we are able and ready to help any inured runner get back on the roads and across the finish line in good form. All registered L.A. Marathoners qualify for a free injury assessment at Forster Physical Therapy, and you don't need to see a doctor to get started. Also, the Phase IV exercise physiologists and nutritionists are standing by to dial in your training, improve your running gait, and create the nutrition and hydration plan that will set you up for success come race day.
 
Call today for a free injury assessment at Forster Physical Therapy: 310-656-8600. Call Phase IV at 310-582-8212 or e-mail to schedule your complimentary Health & Performance consultation with an expert exercise physiologist to learn more about our programs and how we can help you meet or beat any athletic goal.
 

Read the whole article here


Click Here to view archived newsletters

Press Room
Final Countdown: 5 Training Tips for the Final Weeks Before a Big Race
Published October 5, 2012
By Alexandra Sifferlin - TIME Magazine
In the final weeks before a big race, it is important to adjust your training, nutrition, and hydration to meet your needs and allow your body to fully recover to be able to perform to its best ability on race day.

It's race season. Many runners are amping up their training for big runs this season.  Loyal Healthland readers know that we've been following three of our TIME staffers who have been training all summer to run half-marathons this month. Our first contender is Liz Grover on TIME's Imaging Desk, who is running her first half-marathon on Sunday, Oct. 7, in Staten Island, N.Y. "My ultimate goal isn't to kill myself running this half-marathon, but finish knowing I can run another," she says.
 
That's the right attitude, and there are some key final-week training techniques that can help runners like Grover cross the finish line in their fastest time - but safely. For advice, we enlisted Robert Forster, founder and CEO of Phase IV and Forster Physical Therapy, who works with professional American athletes and several Olympic medalists, including London 2012 gold medalist sprinter Allyson Felix.
 
Forster met with Grover and immediately recommended that she practice tweaking her step count (see below), even during her final training week. "Running correctly will prevent injuries and improve your run overall," he advised. Perfecting form is vital, and so are these five other tips from Forster for runners on their last leg of race training:
 
1. Taper your training workload. If you've been training successfully so far, Forster says it's better to be fully recovered than to sneak in hard workouts at the very end. your last long run - which is about 10 miles for a half marathon and more than 15 for a full marathon - should be done three weeks before a full marathon and 10 days before shorter races. This allows your body to recover fully and reap the fitness gains from the long-run training.
 
About three weeks from race day, Forster recommends reducing mileage by 25%, then cutting back to 50% the following week, and then running 25% of your usual mileage in the final week. Your last few weeks of training should have shorter workouts with more "speed play," like increasing your pace for a mile at a time during runs. "Be sure to be well rested for race day," says Forster. "There's no fitness value to be derived from hard training the last five days before your run. There's just not enough time for recovery."
 
2. Work on running mechanics. "It's never too late to improve mechanics and your economy of motion," says Forster. In your last weeks of training, focus on these three form cues:
  • Arm swing: Elbows should be bent slightly less than a right angle, and remain steady. All movement should be hinged at the shoulder as you swing your arms at your sides. "Think about scraping the ground with your elbows to keep from raising your shoulders towards your ears," says Forster.
  • Knee rise: Lead your leg swing with your knees by lifting them a bit higher than usual.
  • Increase stride frequency: Count your steps while running, preferably on a treadmill with a visible time display. Count each foot strike for 10 seconds. The goal is to get as close as possible to 30 steps every 10 seconds. After a 10 minute warm-up, increase your step frequency for one minute at a time without increasing your pace or treadmill speed. Then go back to your "old" style and recover for one to two minutes and repeat.
3. Develop your nutritional plan: As you complete your last few longer runs, play around with meals to figure out which foods you tolerate best.  This way, you can plan your ideal dinner and pre-event meal. "If solid foods don't sit well with you, investigate the best shake or meal replacement drink you can tolerate without GI distress, like bloating, gas and cramps," says Forster. And, remember, have your pre-race meal 90 minutes before the start of the event so you have adequate time for digestion.

 

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
The exclusive retailer for Forster Training Systems - the new line of recovery and self-massage tools from Robert Forster, PT
             
 



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!

 

 
 
  




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

   

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

 
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





   
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