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Performance Newsletter
March 14th - March 20th

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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

Fighting the Fit But Fat Syndrome: Healthy Weight Loss For Athletes
Presented by Robert Forster, PT and Jacob Lee, EP, Phase IV Head of Exercise Science
Wednesday, March 23 at 7pm at Phase IV
Call 310-582-8212 to RSVP

Also, check out two recent articles from the L.A. Times featuring Robert Forster, PT - The Right Way To Stretch and 26.2 Survival Tips For The L.A. Marathon


Phase IV Athletes to Watch

SAMO High School Wins CIF
Congratulations to Coach Hecht and the Santa Monica Hight School Basketball Team!
With a gritty, physically tenacious performance last Saturday morning at Honda Center in Anaheim, the top-seeded Vikings overcame a double-digit halftime deficit to push past the Golden Bears, 66-60, and capture a section championship. Several of the players were rehabilitated at Forster Physical Therapy and trained at Phase IV this year!

It was the fifth section title in the history of the program for SAMOHI, which has reached the finals eight times in the last 92 years. It was the squad's second CIF-SS championship under coach James Hecht, who guided the team to the throne four years ago.  And it was the 24th consecutive victory this season for the Vikings, who haven't lost a game since December 11, 2015.

A Big Day for Phase IV Pros!
Congratulations to Patrick Christopher for scoring 32 points in an NBA D league game against former UCLA great Baron Davis. Both platers rehabilitated injuries at Forster Physical Therapy this past year. 

Phase IV Athletes Turn Back The Clock
Joe Warren suffered a patella injury during Bellator 151, but with vigilant rehabilitation strategies, he continues towards his goal to make the US Olympic Wrestling Team. His journey to the Olympics continues April 8-11 in Iowa at the Olympic Wrestling Team trials where he will compete in the 130 lb. division.
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. 

Victoria Anthony
Won the prestigious Klippan Lady Open Wrestling Tournament in Sweden which was held February 19 & 20, 2016 - Another step on the Road To Rio and the 2016 Summer Olympic Games!
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

 



Recipe of the Week
Lucky Leprechaun Dip

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
Watch the KNBC segment on the Phase IV philosophy for conquering the "fit but fat" syndrome in athletes.
Conquering The "Fit But Fat" Syndrome - A FREE Weight Loss Lecture For Athletes
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Have you increased your workouts, cut your calories, and still not happy with your body? It's not your fault! There is no one size fits all when it comes to weight management. Unless you learn how to exercise and eat for your personal metabolism you will continue to be frustrated. Most clients we have helped were working out all wrong and eating wrong for their physiology.  The key to permanent weight management is eating and exercising to stimulate your metabolism to burn more calories all day long. 
 
The calories you burn during workouts are inconsequential to your overall body weight and body fat content. Instead, it is how well you use your exercise time to re-program your personal physiology to burn more fat all day long that matters.  Learn the importance of personalized targeted heart-rate training and proper nutrition strategies to stimulate your metabolism, and how strength training will help you achieve sustainable weight management. 
 
The "Fit But Fat" Syndrome is attributable to improper exercise intensity and training schedules and the hormonal havoc that results!  How hard you train, when you train, and how you schedule your workouts, all effect the production of a stress hormone called cortisol. Excessive cortisol levels direct your body to store more fat and hold water. Learn how to train in the most productive ways to reduce cortisol and burn more fat.
 
Common Problems:
  • Unscientific Training Schedules
  • Training at the wrong intensity for metabolic health 
  • Reliance on sports bars and recovery drinks for good nutrition
  • Gym workouts based on body building and not metabolic efficiency 
  • Working harder and harder, but not smarter
  • Too many intense workouts creates a metabolism dependent on carbs, not fats
  • Inadequate Base Training
  • Calorie restriction that only serves to slow your metabolism and daily calorie burn 
Science has the answers and Phase IV Exercise Physiologists have the experience and knowledge to achieve safe, effective, and sustainable weight loss. 
  
At this FREE lecture, you will learn: 
  • How to achieve your ideal performance body weight
  • How to unlock the mysteries of your personal physiology 
  • How to optimize your daily nutrition with science based meal plans
  • How to find your optimum fat burning exercise intensity 
  • The perfect balance of training and recovery
  • The importance of metabolic rate and the ability to burn more calories every hour, all day long 
  • How to determine the exact calories needed to fuel your workouts and lifestyle and still lose weight

RSVP Now by calling (310)582-8212 or by e-mailing us

WHEN: Wednesday, March 23 - 7pm at Phase IV
Presented by Robert Forster, PT and Jacob Lee, EP, Phase IV Head of Exercise Science

WHERE:  Phase IV Scientific Health & Performance Center - 1544 20th street Santa Monica. (Entrance in the alley between 19th & 20th, off Colorado. Street parking is available on Colorado & 19th Streets.)
 

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
The Science Of Fat
By Robert Forster, PT
The most common misconception in the fitness world is that fat is bad. Fat is good for you, and necessary for life and fitness. It is the types of fats, the quantities, and how you teach your body to use this fat that makes the difference between being fat and using fat for energy and athleticism. 
  
There has been a lot written about fat in both the popular press and in sports related journals and magazines. Athletes and the sedentary alike comprise a society obsessed with fat. We are obsessed with fat in our diets and on our bodies and with good reason. Over 1 million people worldwide are overweight and in many countries including the U.S. these numbers are increasing at an alarming rate. Sixty five percent of U.S. adults are overweight compared with 56% a decade ago. Since 1980 obesity in children has escalated three-fold and now 15% of children over six are overweight. Scientists think this generation will actually have a shorter lifespan than its immediate predecessor. Additionally, two effects of obesity; high blood pressure and heart disease have recently made the top ten list of global health risks from the World Health Organization.
 
Athletes like to think any exercise will grant protection from the detrimental effects of fat. We have been told that aerobic exercise produces high-density lipoproteins (the good cholesterol) that protect the heart and blood vessels against stroke and heart attacks. However, recent research indicates that just because you are fit doesn't mean your body fat is not sabotaging your health. You may recall the deaths of Jim Fix, the running guru, and Ed Burke, the cycling physiologist, who both died of cardiovascular disease doing what they loved; working out. So exercise in general is not the panacea protection against disease as once thought. However, evidence is mounting to indicate more focused exercise can create the protection we are looking for against disease.
 
For sometime, sports scientists have understood that for athletes some fat is good. For the endurance athlete fat supplies are an abundant, clean burning energy source for workouts and performances. At the very least, conventional wisdom held, excess fat is nothing more than a very needy anchor slowing your pace and diverting a disproportionate and unproductive amount of oxygen rich blood flow from your working muscles. However, new research indicates fat is more evil than previously thought. More than an unsightly but inert substance hanging from your midsection and robbing your efficiency, fat is now understood to be a highly active metabolic tissue spewing damaging chemicals and hormones with profound and far reaching effects on health. The fat cell once thought to be a simple storage container for triglycerides is actually constantly secreting hormones and powerful chemicals much like the thyroid and pituitary gland. In fact, your collective fat cells, and there are many, up to 40 billion in a lean adult and 120 billion in the obese, act like one big endocrine gland. While the effects of proper thyroid and pituitary gland function is always positive for health, normal function of fat cells results in the secretion of substances linked to heart disease, high blood pressure, and some forms of cancer.
 
Fat cells produce thrombotic agents that assist in clotting and chemicals that constrict blood vessels resulting in increased blood pressure. Together theses chemicals and their effects contribute to cardiovascular disease and stroke. Making matters worse, while adult endocrine glands do not grow, the fat "gland" grows readily. Not only are fat cells quick to expand and slow to shrink, (indeed obese people have 50-75% more mass in their fat cells than lean people) fat has a nearly infinite capacity to multiply. Contrary to popular belief the number of fat cells is not fixed in childhood. As fat cells approach their limit in size, nearby dormant fat cells are signaled to multiply to handle the overload. Lastly, fat cells are extremely long lived as compared to other cells and once mature continue to poison the body for extended periods.
 
The first fat hormone discovered, Leptin, communicates with the brain to control metabolism and eating. The more bodily fat the more leptin produced to decrease appetite and maintain genetically determined levels of body fat. Unfortunately obesity creates a bodily resistance to the effects of leptin. The fatter we get the less appetite control exerted by this system. On the other hand, the hormone adipotectin produced by fat makes the body more sensitive to the effects of insulin. Insulin facilitates glucose (sugar) uptake by muscle cells and therefore prevents it from being converted to fat by the liver and stored. Increased sensitivity to insulin is a good thing but ironically not only do obese people make less adipotectin but half of the obese population is resistant to insulin anyway. And, the fatter they get the more insulin resistant they become.

Read More . . . 

Please call 310-582-8212 or e-mail to schedule a complementary Phase IV Heath & Performance Consultation, and make a plan for your best health and fitness year ever. 

Buy Healthy Running, Step by Step, the must-have, comprehensive runner's book here.



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!

Fighting the Fit But Fat Syndrome: Healthy Weight Loss For Athletes
Presented by Robert Forster, PT and Jacob Lee, EP, Phase IV Head of Exercise Science
Wednesday, March 23 at 7pm at Phase iV
Call 310-582-8212 to RSVP

Also, check out two recent articles from the L.A. Times featuring Robert Forster, PT - The Right Way To Stretch and 26.2 Survival Tips For The LA Marathon

 


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!
Nutrition Corner
Become A Better Butter Burner!

Whether you are trying to climb Mount Everest, run a marathon, or simply avoid the "freshman 15" (or "any time of your life 15"), your main goal should be to teach your body to burn fat.  The human body can only utilize fat or carbohydrate for energy.  Like a car that runs on premium versus regular, the fuel you put in your body ultimately affects the efficiency and output of your body.  Contrary to previous beliefs, the preferred fuel for your body is fat and not carbohydrate. 
 
Why is fat preferred over carbohydrate?
 
Unless you are running quickly away from a lion, any long, sustained energetic effort requires fat as fuel. Ideally, your body utilizes sugar mostly only in times of stress and for higher intensity bouts of exercise.  As far as storage sites go, carbohydrates (stored as glycogen,) are stored in liver and muscle-but only in limited amounts.  These storage sites are indicative of their metabolic purpose.  When blood sugar is running low, the liver will break down its glycogen to maintain a stable glucose supply to the brain.  When quick energy is needed, muscles call on glycogen for the extra demand.  The average person can only store about 1300-2000 calories of glycogen.  As glycogen becomes depleted, fatigue sets in and you head to the vending machine trying to replenish your diminished supplies.
 
On the contrary, the average person has about 80,000 calories of fat stored on their bodies.  In sheer availability alone, using a more abundant fuel source is preferred-especially considering fat burning does not result in overwhelming fatigue.  In addition, the quick-burning carbohydrate fuel used by muscle during high intensity burns at a price-the price being biological waste products such as lactic acid.  Thankfully the burning of fat does not render these waste products.  Rather, under healthy conditions, a person can easily access stored fat for energy.  Because most activity of our daily lives is aerobic (low intensity, with plenty of oxygen), fat meets most energy demands as long as we are fat-adapted and can access it efficiently. 
 
Why have we shifted as a culture towards a carbohydrate metabolism when fat is preferred?
 
With the great abundance of sugar and carbohydrates in the average American diet, it is no wonder that we have trained our bodies to burn and rely on sugar.  Although biologically our bodies favor a fat metabolism, through our environment we have trained our bodies to favor and crave carbohydrates.  Because of the little storage we have for glycogen, we constantly crave more and more carbohydrate.  While they give us a quick boost of energy, any excess carbohydrate taken in becomes stored as fat-fat that we cannot burn off efficiently because our bodies favor the carbohydrate.  
 
How do you know if you're using fat?
 
If you suspect you may be a carbohydrate-burner instead of a fat burner, here are some ways you might be able to tell:
1. You feel starved and cranky after not eating for a few hours
2.  You are unable to produce sustained bursts of energy during exercise
3.  You need food after exercising a short period of time at any intensity
4.  You have accumulated body weight that you cannot seem to get rid of
 

Read More . . . 
 
To learn how you can harness your personal physiology to become a better butter burner, call 310-582-8212 or e-mail to schedule your free 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:
  • "Thank you so much for all the physical therapy for my anterior tibia and overall training. Thank you for all the icing, stretching, strengthening exercises and treatments. I could not have done my first marathon without you. I finished it and my anterior tibia felt completely fine. I stretch every time before and after I run because of you. Thank you for all the advice. Ever since I started running about 10 years ago it's been one of my dreams to run a marathon. Thank you for all your help and for helping me fulfill one of my dreams. I will always remember and I tell my friends if you don't have time to stretch you don't have time to run."
     -Kyle Beiser
  • "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