Performance Newsletter
June  6th - June 12th

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Save the Date
Upcoming Events

BOOK ROBERT FORSTER, PT FOR YOUR EVENT!

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

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

Road To Rio
Allyson Felix, 5x Olympic Gold Medalist is making great progress rehabilitating an ankle injury with Forster PT staff as she prepares for the Track & Field Olympic Trials in July. Watch Allyson train in the Forster PT pool with coach Bobby Kersee here.

Jason Goode
Won the Silver Medal with the Newport Aquatic Club Varsity 8+ Boat at the Southwest Regional Championship in Sacramento. Next up for Jason and the Newport Aquatic Club Team is the US Rowing Jr. National Championship Race in Princeton, NJ on June 10.

Phase IV placed five athletes in the finals of the Olympic Trials for wrestling, and three have made the Olympic team heading to the Olympic Games in Rio this summer!

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. 
 
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
 
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.
 
 
 



Recipe of the Week
Pomegranate And Wild Rice Salad

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 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!

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 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  

 

 

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 Dont's 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   

 
Message from the CEO
 
What Does It Take To Stay Healthy?
Follow Us On Facebook  and Twitter 
    
There is a vast amount of research evidence that tells us exercise is medicine. Exercise has been shown to prevent heart ailments, vascular disease, diabetes, osteoporosis, obesity, arthritis, and is tied to a lower risk of 13 types of cancer. But how much, how often, and what kind of exercise does one need to reap these benefits? Today's feature article from the NY Times identifies the sweet spot for the time spent exercising as it relates to mortality and addresses exercise intensity as well. What all this research fails to tell us, however, is how to construct a safe and effective exercise program that is sustainable for life. At Phase IV that is exactly what we do. 
 
Phase IV was created to help people of all ages and abilities establish science based exercise and nutrition habits, and guess what? It's easier than you think. You don't have to join a Crossfit gym or buy a P90X video to get fit and stay healthy. At Phase IV, we use science to dial in your exercise intensity and decades of experience to teach you how to create a general exercise plan that you will find easy to follow. Every Phase IV client is assessed in two broad areas of health and fitness: structural and metabolic health. 
 
To keep you moving a Structural Analysis by an expert Physical Therapist will identify even the smallest of joint deficits, which can have a huge impact on injuries and chronic pain, both now and in the future. 
 
 
Structural Health 
This speaks to how well your body is working on a mechanical level. As Physical Therapists we understand exactly what it takes to keep your joints working well throughout life. Without structural health, it is impossible to stay active and maintain your exercise routine, so in our view, maintaining good structural is paramount to protect your health and avoid disease. All it takes is a few minutes each day practicing simple stretching exercises and an easy to follow home based strength program performed twice a week and you are well on your way to meeting your structural health needs. 

Resting Metabolic Testing is simple but yields vital information regarding the pace your body burns calories and specifically now well your body burns fat for energy. These are the two keys to optimal weight and health.   
Metabolic Health
Metabolism is the process whereby your body turns nutrients into energy for life, exercise and body sustenance. A healthy metabolism is achieved by eating a "close to the earth" diet of non processed foods that maintain their appearance as they are in nature AND being physically active for about an average of one hour a day. Nutrition and exercise work together to keep your metabolism in high gear with greater efficiency. Exercising at the right intensity (as measured by heart rate) teaches your body to prefer fats for producing energy as apposed to carbs. Being mindful of the proportions of fat, carbs and protein in each meal and snack will stimulate your metabolism to burn more calories 24/7. Together, these simple principles are the basis of the Phase IV approach that has helped thousands of people just like you achieve optimal health and body weight. It's that simple. 
 
To help you jump-start your health and fitness program in time for Summer, we are offering a specially priced package of our diagnostic metabolic and structural services. 
 
 
Metabolic Analysis and Structural Examination - $299* (regularly $599) 
VO2 and Resting Metabolic Rate testing will identify the exact number of calories you need daily to achieve the body you desire and the most advantageous exercise intensity to turn your metabolism into a fat burning engine. The Phase IV Structural Examination is a head to toe Physical Therapy evaluation that identifies your strength and flexibility needs for a sound body capable of performing life tasks and the exercise activities necessary to create optimum health and prevent disease. With this information we can work with you to create a nutrition and exercise program that is science based and sustainable for life. (*Offer expires July 1, 2016) 
 
Call 310-582-8212 or e-mail today to schedule your testing or a free consultation to discuss your goals. 
 

 
To learn more about how Phase IV can help you learn the science of fitness and nutrition for sport or life simply call 310-582-8212 or click for a free health and fitness 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 Right Dose Of Exercise For A Longer Life
By Gretchen Reynolds
Originally Published April 15, 2015 on www.nytimes.com
 
Everyone agrees that exercise is a vital part of a healthy lifestyle. But it is easy to exercise too much or too little_ diminishing the health benefits you seek. It is important to know how much exercise is the right amount for your body and your lifestyle.

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people's lives.
 
No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.
 
But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness.
 
But whether that amount of exercise represents the least amount that someone should do - the minimum recommended dose - or the ideal amount has not been certain.
 
Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.
 
So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.
 
In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people's exercise habits from six large, ongoing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.
 
Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that they exercised moderately for 25 hours per week or more).
 
Then they compared 14 years' worth of death records for the group.
 
They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.
 
But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.
 
Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.
 
The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes per week, or a little more than an hour per day. Those people were 39 percent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines. They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.
 
The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.
 
For this study, Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.



Read More . . . 

To learn more about how we can harness your personal physiology to create a sustainable fitness program anchored in science, please call 310-582-8212 or e-mail to schedule a complementary Health & Performance Consultation. If you are injured and need a sustainable rehabilitation program, call Forster Physical therapy at 310-656-8600 to schedule. 
 

Click Here to view archived newsletters
 
  www.ForsterTrainingSystems.com
  
PHASE IV Scientific Health and Performance
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Please Join the Global Health and Fitness Conversation on our official PHASE IV business page!
INSPIRATION! MOTIVATION!
PERSPIRATION!


PHASE IV Scientific Health and Performance 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!
 
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!
PHASE IV Scientific Health and Performance
Training Corner
Mediterranean Diet Plus Olive Oil Or Nuts Associated With Improved Cognitive Function: The JAMA Network Journals
 
Supplementing the plant-based Mediterranean diet with antioxidant-rich extra virgin olive oil or mixed nuts was associated with improved cognitive function in a study of older adults in Spain but the authors warn more investigation is needed, according to an article published online by JAMA Internal Medicine.
 
Emerging evidence suggests associations between dietary habits and cognitive performance. Oxidative stress (the body's inability to appropriately detoxify itself) has long been considered to play a major role in cognitive decline. Previous research suggests following a Mediterranean diet may relate to better cognitive function and a lower risk of dementia. However, the observational studies that have examined these associations have limitations, according to the study background.
 
Emilio Ros, M.D., Ph.D., of the Institut d'Investigacions Biomediques August Pi Sunyer, Hospital Clinic, Barcelona, and Ciber Fisiopatolog�a de la Obesidad y Nutrici�n (CIBEROBN), Instituto de Salud Carlos III, Madrid, and coauthors compared a Mediterranean diet supplemented with olive oil or nuts with a low-fat control diet.
 
The randomized clinical trial included 447 cognitively healthy volunteers (223 were women; average age was nearly 67 years) who were at high cardiovascular risk and were enrolled in the Prevencion con Dieta Mediterranea nutrition intervention.
 
Of the participants, 155 individuals were assigned to supplement a Mediterranean diet with one liter of extra virgin olive oil per week; 147 were assigned to supplement a Mediterranean diet with 30 grams per day of a mix of walnuts, hazelnuts and almonds; and 145 individuals were assigned to follow a low-fat control diet.
 
The authors measured cognitive change over time with a battery of neuropsychological tests and they constructed three cognitive composites for memory, frontal (attention and executive function) and global cognition. After a median of four years of the intervention, follow-up tests were available on 334 participants.

At the end of the follow-up, there were 37 cases of mild cognitive impairment: 17 (13.4 percent) in the Mediterranean diet plus olive oil group; eight (7.1 percent) in the Mediterranean diet plus nuts group; and 12 (12.6 percent) in the low-fat control group. No dementia cases were documented in patients who completed study follow-up.
 
The study found that individuals assigned to the low-fat control diet had a significant decrease from baseline in all composites of cognitive function. Compared with the control group, the memory composite improved significantly in the Mediterranean diet plus nuts, while the frontal and global cognition composites improved in the Mediterranean diet plus olive oil group. The authors note the changes for the two Mediterranean diet arms in each composite were more like each other than when comparing the individual Mediterranean diet groups with the low-fat diet control group.


 
Read More . . .  
 
To learn more about how to construct a sustainable fitness plan for yourself, call 310-582-8212 or e-mail to schedule your FREE Health & Performance Consultation. Student Fitness Academy meets every Tuesday and Thursday afternoon from 4:00pm to 5:00pm, and the first session is free! Drop in to get started. Also, be sure to check out our compression gear on sale at Phase IV! Details below.
 
PHASE IV Scientific Health and Performance
Featured Products "Forster's Choice!"
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.
 
 
PHASE IV Scientific Health and Performance
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.



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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
   
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PHASE IV Scientific Health and Performance
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 XENO MEULLER AND BOB FORSTER PT FOR SHARING YOUR BRILLIANCE
    Bob, I have to send you a bill for new jeans for Jason. His waist hasn't grown but his thighs are now too big to fit into his jeans....and the rest is getting more defined too.  Your program needs to come with a disclaimer that continued use may cause need for clothes to be altered or replaced due to moderate to severe muscle growth.  
    Thanks - you and your people are GREAT !!
    -Henry Goode (Father of Jason Goode, recent winner of the Silver Medal at the Southwest Regional Rowing Championships in Sacramento. Jason sat seat #2 with the Newport Aquatic Club Varsity 8+ Boat as they won Silver.)
     
  • "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 Scientific Health and Performance 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 Scientific Health and Performance  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 

   

1338 4th Street
Santa Monica, CA
424- 214-3535










 

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310-260-9057
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1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
16545 Ventura Blvd., Encino, CA
818.986.8686 

 
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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.
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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