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Performance Newsletter
February 15th - February 21st

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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

Check out two articles featuring Robert Forster, PT from this week in the L.A. Times - The Right Way To Stretch and 26.2 Survival Tips For The L.A. Marathon

Winter Training For Cyclists
Presented by Robert Forster, PT
At Giant Santa Monica
Wednesday, February 24th at 7pm
Call 310-582-8212 or e-mail to RSVP

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

Victoria Anthony
Won the Dave Schultz Memorial International Wrestling Classic this past Saturday in Colorado Springs.
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.

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. 

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

 



Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:

  • We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle. 
  • Featuring a compassionate Professional Staff with over 115 years of collective experience.

Services Include:

  • Rehabilitation programs for all Spinal Conditions
  • Sports PT
  • Post Surgical Care
  • Joint Replacement Rehab
  • Shoulder, Knee & Running Injuries
  • Water Exercise Therapy   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Recipe of the Week
Marinated Kale And Chicken Bowls With Sun-Dried Tomato Sauce

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  

 

 

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!

Message from the CEO
 
Congratulations To All Los Angeles Marathon Runners!
Follow Us On Facebook and Twitter

 
Congratulations to all the Forster PT, Phase IV, and Road Runner competitors at yesterday's 2016 Skechers Los Angeles Marathon.
 

It's quite an accomplishment to complete a foot race of 26.2 miles in the best of conditions. Sunday's weather was a factor that makes this accomplishment even more impressive.
 

While the temperature didn't hit the forecasted 88 degrees in Santa Monica due to the unseasonal morning fog, it got close to that inland on the course. Job well done to all runners!
 

My staff and I were impressed all season with your dedication and purposeful pursuit of your goals.
 

Those who attended our post race recovery event at Forster PT provided further inspiration for the massage therapy students we were hosting.
 

Thank you and remember, the pain is temporary but the glory lasts forever!


To learn more about how Phase IV can help you meet or beat any athletic goal with the power of science, call 310-582-8212 or e-mail to schedule your complimentary Health & Performance Consultation.

>> Read each week's CEO Message here


At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - [email protected] - 310.582.8212 

 
Featured Article
Recovery Tips For Los Angeles Marathoners
After accomplishing the amazing goal of completing the Los Angeles marathon, recovery is important to make sure your body heals and that you continue to reap the benefits from months of hard training.
  
If you are like over 50% of the competitors in this year's Skechers Performance Los Angeles Marathon, you woke up this morning for the first time as a bona-fide marathoner! Congratulations! 
 
After months of training and sacrifice, you have succeeded in getting your body to accomplish what does not come easily to most humans. You must have felt relieved when you first opened your eyes this morning and realized it was over - you did it! Then your feet hit the floor and your legs felt like what one runner described as "cement casts lined with broken glass", (unless you were at our post race recovery event) and you wonder if you haven't caused permanent damage. Don't worry; it's rare that marathon pains linger more than a few days if you follow some basic recovery strategies this week. 
 
Monday: 
After a short (5 min) hot shower, do a light stretch and self-massage with a massage stick (a foam roller might be too severe) and ice any particularly sore areas for 20 minutes with ice cubes and water in a bag (gel packs from the freezer don't work) - this will significantly improve your ability to ambulate today and navigate stairs without agonizing pain.   
If the pain is causing you to limp, you might want to take 2 ibuprofen with your meals.
At the end of he day, repeat the same stretch, roll, and ice routine, and move the ice bag around to all your sore spots. 
 
Tuesday: 
After the same warm stretch and roll as Monday morning, do a 10-20 minute light workout (bike, walk, water workout, or elliptical) to increase body temperature, stimulate blood flow, and trigger recovery proteins called heat shock proteins. At the center of this active recovery workout is the work these proteins do to minimize runaway inflammation and begin to repair and rebuild damaged muscles, tendons, and other tissues. Stretch lightly again and ice sore areas for 15-20 minutes after the light workout.
 
Wednesday:
If the soreness has subsided and you no longer find yourself limping, you can do an easy 2-3 mile run or walk, with stretching and rolling lightly BEFORE and AFTER. 
This is the period when your body has begun to lay down scar tissue to mend the most inflamed tissues. This process causes tightness and more pain. These areas should be the focus of your ice and self-massage strategies. Ice for inflammation and massage for releasing scar tissue.
If you are still limping, please call our office for a complementary injury assessment to determine what needs to be done to assure you are not laid up any longer than necessary. 
 
Read More . . . 
 
For help with your marathon recovery or to learn more about how Phase IV can help you meet or beat any athletic goal with the power of science and your unique physiology, call 310-582-8212 or e-mail [email protected] to schedule 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 events today!

Check out two articles featuring Robert Forster, PT from this week in the L.A. Times - The Right Way To Stretch and 26.2 Survival Tips For The LA Marathon

Winter Training For Cyclists
At Giant Santa Monica
Presented by Robert Forster, PT
Wednesday, February 24th at 7pm
Call 310-582-8212 or e-mail to RSVP

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
The Big Three Recovery Killers

Recovery is the great missing link in most training plans. The Eastern European Training guru Tudor Bompa famously said, "Recovery should be so well understood and actively enhanced that it becomes a fixed component of your training." That's because recovery-which, on the macro level, includes taking it easy the day after a hard workout or taking the day off altogether, and on the micro level includes paying more attention to your cool down, stretching, and post workout nutrition and hydration-is the crucial low-intensity time that your body needs to heal and rebuild itself so that it's better than before. 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 work hard at recovery are the ones who win," says my friend and mentor, Coach Bob Kersee, the most successful track and field coach of all time. Fact: Athletes by nature know how to push it, but the ones who know when to throttle back perform the best. Therefore, to make sure you recover, it should not be left to chance. It must be programmed into your workout schedule and rigorously observed. Overtraining syndrome and lack of recovery are two sides of the same coin, and unfortunately, the rule rather than the exception. Stop them by guarding against slipping into three bad training habits:
 
1) Falling into a Rut. Beware of doing the same thing, such as running your standard 6-mile loop, every day, over and over and over. Your body adapts to the stress of a particular workout to the point where it is hardly stressful anymore. As a result, your workouts will no longer elicit a strong hormonal response; your hormones just say "ho-hum" and fade or leave.  To keep improving, you need to keep changing the stress.
 
2) Doing Too Much Too Soon. Although your breathing and organs-heart and lungs-adapt rapidly to the stress of increased exercise, your infrastructure-bones, joints, and muscles-do not. So you need the discipline to keep from going as fast as your breathing will let you; otherwise, your body won't know how to deal with the stress. In periodization terms, you don't want to rush the base building phase. Don't do any hard workouts-such as intervals, hills-on a too-shallow base.
 
3) Going Too Hard All the Time. Some people never stop, never give themselves recovery time, and it eventually comes back to hurt them. Too much intensity-hard running, biking, skiing, you name it, sometimes on the same day-will negatively impact your health. Do not violate the hard-easy paradigm of periodization.



To learn more about sustainable recovery practices, call 310-582-8212 or e-mail to schedule your complimentary Health & Performance Consultation with an exercise physiologist
 

Click Here to view archived newsletters

Press Room
The Right Way To Stretch
By Roy Wallack
Printed in the LA Times - February 6, 2016

Some experts say stretching before exercise helps performance and lessens injuries. But, believe it or not, others say stretching does the opposite.
Who's right?
 
Proponents point to people who can't afford to be wrong: Athletes.
 
The Clippers stretch before every game. And Meb Kelflezighi, an Olympic silver medalist and the 2014 Boston Marathon winner, stretches before every run.
 
"Stretching restores your tightened connective tissue to normal length and puts your joints in correct alignment. That lets you go faster and avoid injury," said physical therapist Robert Forster, founder of Phase IV performance lab in Santa Monica.
 
So what to make of studies that claim the opposite - that stretching actually takes the spring out of your step and puts joints at risk by over-loosening them?
 
Evidence can be traced back to two 2013 studies that found that extensive pre-exercise "static" stretching (in which stretches are held in a fixed position for a minute or so) done "cold" - without a warmup - hurt the performance of weight lifters and competitive athletes.
 
One of those two studies, published in the Journal of Strength and Conditioning Research, found that the maximum weight fit young men could hoist after static stretching versus after no stretching was 8.3% less. The other study, published in the Scandinavian Journal of Medicine and Science in Sports, found an overall strength decline in some athletes who used stretching as their only warmup. It concluded that static stretching should not be used as the sole warmup activity.



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