Click Here to visit the website for Forster Training Systems, the new line of recovery and self-massage tools from Robert Forster, PT.
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Save the Date
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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
Henry Cejudo
In the UFC 197 Championship vs. Demetrious Johnson, this Saturday, April 23 at the MGM Grand Garden Arena in Las Vegas, Nevada.
Watch this fight on Pay Per View beginning at 6:30pm
Phase IV Athletes to Watch
Helen Maroulis and
Elena Pirozhkova
Elena qualified for the US Olympic Team in Iowa this past weekend and will compete in Rio this August for the Gold Medal.
Helen also walked away victorious from Iowa, beating all four opponents to earn herself a spot on the 2016 US Olympic Team. Look for her for Gold in Rio. 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 in Las Vegas but came back to win the US Olympic Trials and continues her quest to win Gold in the 2016 Rio Olympics.
Victoria Anthony
Lost a close match in the final round of the Olympic team trials in Iowa, but will continue to pursue her dream of one day making the Olympic team, she will continue her training and be back for a chance at the 2020 Olympics.
Earlier this year Victoria won the prestigious Klippan Lady Open Wrestling Tournament in Sweden as well as the Dave Schultz Memorial International Wrestling Classic in Colorado Springs. In 2015 she was the USA Women's National Wrestling Champion but did not qualify for the U.S. World Team. She continues her quest to the 2016 Rio Olympics next summer.
Aaron Pico
Made it to the Finals in Iowa this past weekend before a close loss to Molinaro in the best-of-three competition, he will continue to pursue his wrestling career. Watch for him in 2020!
Congratulations on a bronze medal finish at the Bill Farrell Memorial International Wrestling Tournament in New York.
Adeline Gray
The three-time World champion her two finals matches by technical superiority, extending her winning streak to 37 matches and solidifying her place on the Olympic team.
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.
Forster Physical Therapy and Phase IV Client -
2015 Nautica Malibu Triathlon Celebrity-Classic Winner - First Place with a time of 16:59:59
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.
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Personal Fitness with PT
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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.
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
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
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Phase IV in the News
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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.
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.
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
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
watch the video aired on ABC featuring
Robert Forster, PT
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.
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson, Trainer
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Recipe of the Week
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No-Cook Chicken Summer Rolls With Spicy Peanut Dipping Sauce
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Phase IV Student
Fitness Academy
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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
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| Message from the CEO
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|  | | Olympic Gold Medalist Henry Cejudo wears a heart rate monitor to execute his Phase IV science based training plan for his UFC World Title MMA Fight this Saturday on Pay-Per-View | |
Olympic Gold Medalist Henry Cejudo Trains With Phase IV Science For UFC Championship
Nearly two years ago I was working with a Mixed Martial Arts fighter named Scottie Jorgensen to ready him for a his bout in the UFC Octagon against Olympic Gold Medalist Wrestler, Henry Cejudo. Having used science based training to drop Scottie a full weight class for his this fight, everything went well in our training camp, but not in Henry's. Scottie made weight with ease and felt great. But it was all for not, Henry didn't make the weight limit and the fight was called off. Without ever meeting Henry, I subsequently wrote a column in the newsletter about why Henry didn't make weight (see reprinted feature article below).
As a former high school and NCAA Division 1 wrestler, I knew wrestling training in the US well, and I knew it's not scientific at all. Having worked with 54 Olympic Medalists in other sports and learning how they trained to set world records and win Gold, it was clear to me that in this country, the world's oldest sport was still training with ancient practices. I also knew Henry didn't become the youngest Gold Medalist in US history at 21 years at the 2008 Olympics in Beijing by being lazy or slacking in his training. In fact, I knew Henry was training too hard and that was the root of his weight cut problems. A constant diet of hard training and little recovery left his body swamped with a stress hormone called cortisol. Cortisol's effect on the metabolism is opposite of adrenaline, the fight or flight hormone. Cortisol directs your body to hold on to fat and water and this made Henry's weight loss efforts ineffective. He needed to train smarter, not harder and he needed to focus more on recovery.
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| | Henry has his meals prepared in the exact proportions needed to match his training and weight loss needs as dictated by the results of his Phase IV Metabolic Rate Analysis |
After a few more difficult weight cuts and failed weigh-ins, Henry took the advice of his astute coach and decided to use Phase IV Science in preparation for his upcoming UFC World Championship fight against Demetrius Johnson this Saturday in Las Vegas. Three months ago Henry adopted Phase IV heart rate specific training to monitor his training intensity and focussed on more advanced recovery techniques. We cleaned up his diet and matched it to his training each day. Now, 6 days from the fight, his weight is where it typically is the day before the fight, and it's been there for three weeks. Instead of being bogged down with high cortisol levels, his metabolism is revving high and he is fit and peaked for battle. All of this will make for an easy weight cut and a fabulous performance this week for the most important fight of his mixed martial arts career. Watch Henry on Pay-Per-View this Saturday.
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. - info@phase-iv.net - 310.582.8212
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Featured Article
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Cejudo Doesn't Make Weight
Re-Printed From August 30, 2014
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| | Look for a new and improved Henry Cejudo in his championship UFC fight this Saturday on Pay-Per-View |
This past week myself and the Phase IV performance staff were enlisted to assist Scott Jorgensen in preparation for his mixed martial arts competition at UFC 177 in Sacramento. After months of adherence to a regimented and scientific training plan and weeks of strict dieting to get down below the 125 lb weight limit, this very popular 32 year old MMA veteran was denied the chance to compete. His would be opponent, Olympic Gold Medalist Wrestler Henry Cejudo, failed to make weight.
How can this happen? Here is an athlete who has been practiced at cutting weight since middle school wrestling and throughout his international career in route to the 2008 Olympic Gold Medal. He has had decades of developing the personality traits that make champions: an powerful work ethic, self reliance, and self sacrifice. He is well practice denying himself food and water and finding the motivation to train week after week with the single minded focus of becoming the best in the world, and he achieved it! How can he fail to make weight? Something has changed but his attitudes may have not.
Undoubtedly, Cejudo's body has matured but his well rehearsed approach to gaining peak fitness and losing weight has not. As an athlete matures their training needs change, and their body's reaction to training also shifts. After many years of the repetitive training necessary to reach the top ranks of any sport a seasoned veteran doesn't need to train as many hours as a young up and coming athlete because he has already honed the hard wire connection between his brain and body to create expert sport specific movements. Secondly, the more mature athletes doesn't recover as well from the grueling workouts, so he needs to train less and provide more time to recovery between training sessions.
However, Cejudo didn't become an Olympic Gold Medalist at age 21 by skipping workouts and training less. The difference now at 27 years old is that his body can no longer keep up with all the hard work. He easily becomes over trained and this elevates a stress hormone called cortisol. Cortisol directs the body to hold on the fat and store more water and is completely counter productive to cutting weight and peak performance. Now, instead of peaking his fitness, all that overzealous training sabotages his weight cut and his performance.
The very traits that were once prerequisites for success: an overzealous work ethic and fierce independence become counterproductive when a matured, seasoned athletes fail to change their approach and stifle their work ethic to reflect the changes in their biology. Instead of working hard all the time as they did before, with no regard for recovery, they need to work hard at recovery. This is a complete paradigm shift and one that doesn't have an audience in this sport of hardened, self reliant men and women who got to the top by continuously pushing themselves to he limit day after day. The same personality traits that originally lead to success are now a handicap for those who lack the flexibility for change. Our Phase IV 32 year old competitor trained reasonably for his age, dropped a full weigh class by focussing more on recovery and still ate three meals a day right up to the day of weigh ins on Friday. It was all for nothing this time.
Read The Whole Article Here
To learn more about how we use science based training to help our athletes achieve their lowest possible body weight while peaking their fitness for Olympic success please call 310-582-8212 or e-mail to schedule a complementary phone or office consultation.)
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| 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!
Henry Cejudo
In the UFC 197 Championship vs. Demetrious Johnson, this Saturday, April 23 at the MGM Grand Garden Arena in Las Vegas, Nevada.
Watch this fight on Pay Per View beginning at 6:30pm
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU!
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Training Corner
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How Professional Fighters Make Weight
Fighters, wrestlers, and MMA athletes try to gain an edge by competing at a lower weight class. The challenge is to lose fat while maintaining lean muscle mass, strength, stamina, and performance skills as they drop down in weight and rely only on dehydration to drop the last three to five pounds shortly before the weigh-in.
Unfortunately, these highly focused and disciplined athletes do not have access to the science they need for healthy weight reduction and instead rely on dangerously extreme levels of dehydration to get under the weight limit for their bouts. MMA fighters will frequently drop 10-20 pounds in the few days before their weigh-ins after their ill-designed weight loss diet fails to lean them out. However, they are grossly mistaken in expecting to make weight that way while keeping ready to compete at their highest potential.
After months of training to get as fit as possible and ready themselves for battle, they sabotage their performance and expose themselves to greater risk of injury in the few days before their bout with dangerous dehydration weight loss practices. Even with 24 hours to rehydrate and nourish themselves between weigh-ins and fight time, they cannot replace all of the essential electrolytes and micronutrients they need to achieve peak performance, nor replenish the natural levels of cerebral spinal fluid that surrounds the brain and provides the only cushion between the brain and the skull when punches, kicks, elbows, and knees make contact with their heads. Full hydration is needed to help prevent traumatic brain injury.
Alternatively, Phase IV is employed to create a safe and effective weight loss program that begins 8-12 weeks before their competition, and then to be on-site during fight week to supervise the last few pounds of weight loss via controlled dehydration.
The result is that while we watch other fighters stop eating for days and spend hours in the sauna sweating their way to make their weight class limit, our guys continue eating three meals a day and drinking up to 80 ounces of water right up until the fight, and they only have a couple of pounds to lose the day of weigh-ins. They are able to perform at peak levels and have optimum protection against brain injury.
To learn more about how to construct a sustainable fitness plan based on your personal metabolism and physiology recovery, call 310-582-8212 or e-mail to schedule your FREE Health & Performance Consultation. Also, be sure to check out our compression gear on sale at Phase IV! Details below.
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Featured Products
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25% Sale on EC3D Recovery Products!
EC3D Recovery Clothing is medical-grade compression science - now 25% off!
Recuperation Tights: Now Only $112.75
Compression zones in our recuperation tights are the opposite of those on our performance compression tights. Higher compression is applied directly on the muscle rather than around it. The reversed compression maximizes blood flow and reduces any remaining metabolic waste and toxins more quickly. For maximum benefits, wear the recuperation tights after an intense workout for at least three hours, more if desired. Your legs will feel super fresh and ready to get back in the game!
Also available in TALL sizes. ( 6'2" or taller or with an inseam measure over 36" inch.)
Content: 70% polyester, 30% Elastane
FEATURES:
Bcool fabric
Ec3d engineered compression technology
Seamless zoned compression
Antimicrobial fibres
Reduce muscle inflammation and recovery time
Prevents muscle soreness
Ideal post-workout
Long Sleeved Compression Shirt 3D Pro: Now Only $105.30 
Our 3D Pro long-sleeved Compression Shirt has gradual compression zones in the sleeves, which improve blood circulation and prevent inflammation in the arms. At the core level, several levels of compression provide for better performance and stability. Overall, you will experience a higher precision and fluidity of movements, improved spatial orientation, and less fatigue for a faster recovery. The 3D Pro compression shirt with long sleeves optimizes body and shoulder positioning, provides greater support and diminishes post-exercise aches.
Content : 70 % Polyamide, 30 % Elastane
FEATURES
Improves stability and balance
Helps body positioning and posture
Prevents inflammation in arms
Increases proprioception
Compression Shirt BCool: Now Only $82.65
Our compression short sleeve shirt has the same compression zones as the sleeveless shirt. Targeted compression zones are strategically positioned on the abdomen and back. The addition of sleeves on the Compression SS Top allows the hard working zone running up your back to extend to the shoulders, pulling them back and correcting bad posture. Increased alignment and balance. Proprioception panels enhance spatial awareness, precision and fluidity of movements.
Content: 70% Polyester, 30% Elastane
FEATURES
Effective for sports that engage the arms and shoulders.
Stabilize the core
Improved stability and balance
Helps body positioning and posture
Unisex
Sleeveless Compression Shirt: Now Only $90.25
Our 3DPro Sleeveless Compression Shirt has strategically targeted compression zones positioned on the abdomen and back areas, stimulating proprioceptors, stabilizing core muscles, and supporting all of the upper back muscles. By promoting better muscle alignment, balance and posture, your movements become more fluid, powerful and precise.
Content : 70 % Polyamide, 30 % Elastane
FEATURES
Proprioception panel enhances spatial perception, precision and fluidity of movements
Stabilizes the core
Improves stability and balance
Improves body positioning and posture
Compression Cami Bra: BCool: Now Only $52.56
A perfect combination of a training tank top and a sports bra, you'll be delighted with its comfort and support. Targeted compression zones above and below the breasts allows for stabilization and reduce bounce. A pocket on the back allows you to stash small personal items.
Content: 70% Polyester, 30% Elastane
FEATURES
Bcool fabric T-back for flexible range of motion Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres
Compression Twist Sock: Now Only $45
 The first and only two-in-one sock! Perform and recover in one twist! The unique design of our twist sock is revolutionary. Wear the twist socks during your activity. When you're finished, push them down to your ankle, twist them outward 180 degrees, then pull them back up. You simply inverted the colors and now have a recovery sock! Twisting the sock not only increases the compression by 5mmHg, but also helps push the toxins out of your lower leg. The higher compression zone that was on the shin is now directly on your calf. Soreness and fatigue are reduced.
In "Performance" Mode, the front compression zone is tighter, stabilizing muscles and reducing unwanted vibration, which can cause muscle soreness near the shinbone (shin splint). The calf is covered by an area featuring lower compression, in order to allow the muscle to expand.
In "Recovery" Mode. Twisting increases compression and drains the calves of any remaining toxins. Result: this way, the Twist compression sock can help prevent discomfort during and after your workout.
Content: 85% Nylon, 15% Elastane FEATURES
Moisture control EC3D engineered compression technology Seamless zoned compression Antimicrobial fibres Enhanced blood circulation Performance & recovery in a single garment Seamless toe for extreme comfort Padding heel & toe
Compression Sock: Now Only $30
Combines the key features available in all our compression socks into a single, solid color. Plain & simple. Suitable for work, play and travel. Arch support and seamless toe for extreme comfort.
Content: 85% Nylon, 15% Elastane FEATURES Moisture control Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres Padding heel & toe Enhanced blood circulation
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.
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Press Room
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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.
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| | 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:
Forster Physical Therapy
Phase IV Scientific Health and Performance Center
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| 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
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"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
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"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
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"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
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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
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| 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.
 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 Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino, CA
818.986.8686
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
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