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Show your love with the gift of health
PHASE IV Scientific Health and Fitness programs
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All
PHASE IV Structural and Metabolic programs are anchored in
the latest science, and delivered with the expertise gained over 35 years. A PHASE IV Gift Certificate is accompanied with a complementary health and fitness consultation.
Buy Now
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FORSTER PHYSICAL THERAPY© services include "
Best in LA" prescriptive exercise therapy and rehabilitation for all injuries. Massage, Onsite Waterpower® Workouts, Comprehensive Structural Exams.
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- Message from the CEO: Understand Physics for Safer, Faster Running
- Running News: 7 Tips for Avoiding Holiday Weight Gain
- MMA and Wrestling News: Hydration Science for Easier Weigh In
- Cycling News: VO2 Max and Race Performance
- Training Corner: Everyone is Working Out...
- Nutrition News: Eating and Training Your Way to Metabolic Efficiency / Recipe of the Week
- PHASE IV EVENT SCHEDULE: W.I.R.E.D. CYCLING LECTURE
- The Perfect Gift: Health. With Love, From PHASE IV
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Understand the The Laws of Physics and Run Safer and Faster
By CEO Robert Forster, PT
Becoming the efficient running machine that evolution has intended requires a sound strength & flexibility program and a basic understanding of a few simple laws of physics as they relate to the movement of our extremities. Improper running technique often results in injury and always results in an inefficient use of energy stores which is one major reason people "hit the wall" and wind up walking the last several miles of the marathon!
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PHASE IV HOLIDAY SPECIAL: RUN GAIT ANALYSIS
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Improve running performance and solve running pain with an expert analysis of your gait mechanics. A Sports Physical Therapist will assess your
swing and stance phase mechanics, stride frequency, pronation cycle at foot strike, and upper body carriage, and coach you into more efficient bio-mechanics. This the most comprehensive gait analysis available. Shoe changes, limb length correction, exercises, and drills are prescribed to improve efficiency and prevent/resolve injury.
BUY NOW FOR THE RUNNER ON YOUR LIST
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UPCOMING FREE EVENTS AT PHASE IV
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JOIN US FOR A SPECIAL INTERACTIVE CYCLING PRESENTATION
FOR
"
W.I.R.E.D"
WARRIORS •INTEGRATING •RE-CONDITIONING •EDUCATING •DEVELOPING
SUPPORTING COMBAT WOUNDED VETERANS AS THEY CONQUER THE
THE ORIGINAL 1903
TOUR DE FRANCE COURSE
6 STAGES
1500 MILES
WEDNESDAY DECEMBER 14TH 7:00 PM
at PHASE IV
RSVP: 310-582-8212
EMAIL: INFO@PHASE-IV.NET
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Nutritional Opitimization
An except from
Healthy Running Step by Step
By Robert Forster, PT
and Roy Wallack
Real foods control your insulin, help you burn more fat as fuel, and help deliver optimal performance.
Training is only half the battle when it comes to achieving great results. Food is the other.
Just like with your training, a science-based approach to what you put in your body and when you do it has a great effect on your ability to achieve your athletic and health goals. My approach to health and fitness involves guided exercise and an easy-to-follow, “close-to-the- earth” diet. Both are designed for one singular goal: metabolic efficiency—to make you a better butter burner. We have discussed the importance of precision heart-rate training to develop your fat-burning metabolism in chapter 4; now it’s time to dial in your diet to further serve this goal.
Food is Fuel for life — and natural Food is best.
All of us, especially athletes, need to alter our relationship with food. We need to view daily nutrition as the source of our life energy and focus on foods that further health, not disease.
In recent decades, we’ve been told more about what not to eat than what to eat to stay healthy. Slowly, our relationship with food is changing as our food supply is being exposed as corrupted and unnatural. We are realizing that we need natural foods to help keep us healthy and make us stronger, leaner, and more resistant to disease.
Fact: Most foods in the grocery store have been processed to such a degree by the giant food corporations that they have little nutritional resemblance to their root food sources. Based on extensive and costly research from farming to processing to packaging, the food industries try to get us hooked with appearance and addictive combinations of salt, sugar, and fat. Natural nutritional integrity be damned! What’s worse is that medical and health experts have unintentionally played into the “laboratory-food- is-better-than-nature” syndrome by incorrectly tarring eggs, butter, and other healthy foods as health killers.
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"When it comes to exercise and training, Don't Just Do It, #DoItRight."
Robert Forster, PT
Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy. This book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury "insurance" must include these crucial elements: Periodization training, Proper technique and footwear, Nutrition, Posture and flexibility, and Strength training.
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Avoid Holiday Weight Gain - 7 Tips to Limit the Damage
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by Robert Forster, PT
The holiday season comes at a difficult time for all those who have worked for months to improve their metabolic fitness and reduce body weight. While one day of managed gluttony will not ruin months of hard work, if you let loose from now through New Years, you may undermine your fitness and health with excessive weight gain and decreased metabolic efficiency.
Here are seven tips to limit the damage while still enjoying the holiday festivities: read more here
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Hydration Science Makes for Easier Weigh-In
By Robert Forster, PT
WATER IS ESSENTIAL TO AN EASY WEIGH-IN !
Water is Essential to Good Training.
Water is Essential to Your Recover Strategies.
One of the most misinformed, dangerous, and counterproductive practices in high school and college wrestling is THE CHRONIC STATE OF DEHYDRATION that most wrestlers suffer. Full hydration is critical to all your training AND weight management goals.
We will teach you to use a water and nutrition cycle that will make weight management easy.
DRINK MORE FOR BETTER TRAINING
The purpose of your training is to make you stronger than you were before. To achieve that goal you need to be 100% in every training session.
That means you have to be fully hydrated in ALL your training sessions including: wrestling practice, weight training and all conditioning activities, to improve your fitness for competition. Training in the dehydrated state is short changing your wrestling potential.
DRINK MORE FOR EASY WEIGHT MANAGEMENT
Water is key to your weekly weight management plan. By increasing water intake
in a cyclic fashion in the days before your weigh-in, you will not only practice and train better leading up to your competition, you will recover better and set yourself up for an easier time making weight.
When you reduce water intake your body immediately releases a powerful hormone in the gut called VASOPRESSIN. This hormone directs your body to conserve every ounce of water. You will not sweat, pee and it even prevents natural bowel movements; adding extra weight that you don't need.
The natural weight loss equation is scientific: drink more water and let the water flush this hormone, along with the salts that cause water weight gain, from your body and you will weigh less.
DRINK MORE FOR RECOVERY
Another hormone you need to manage is the a stress hormone that is produced with hard training named CORTISOL. Cortisol also directs your body to hold on to water, but even worse, it directs your body to hold on to fat. Increasing water intake starting five days before your weigh-in will help reduce your cortisol levels and make it easier to lose fat and water for an easier weigh-in.
By following the hydration and nutrition schedule provided below you will help flush Cortisol out of your body and, if you also taper your hard workouts and allow more recovery time for the three days before your weigh-in, you will make weight easier.
Get your PHASE IV 5 day personalized science based Hydration and Nutrition weigh-in protocol now DURING OUR HOLIDAY SPECIALS,
and start making weigh-ins easier than ever!
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STUDENT FITNESS ACADEMY
Are you giving your student athlete every opportunity to reach their personal goals?
WORLD CLASS TRAINING FOR STUDENT ATHLETES IS AT PHASE IV
PHASE IV is the leader in scientific health and fitness training programs for adolescents. All programs are overseen by Physical Therapists, Exercise Physiologists & Credentialed Coaches.
Utilizing the most advanced scientific training concepts to gain an ethical performance edge for more than 35 years, our programs have provided students the critical foundation for all Jr. High School, High School, and NCAA College sports programs.
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VO2 Max and Race Performance
By Joel Friel
...Back in 1989 I was invited by a friend to go for a run with Shorter and Rodgers in Boulder, Colorado. It was the first time the two had ever run together in a workout. Running with Shorter on my left and Rodgers on my right it was quite obvious why Shorter was so dominant despite a rather mundane VO2max. He ran like water flowing downhill, like a cloud passing by. There was no excess motion. No wasted energy. He was the definition of smooth. Rodgers, on the other hand, could be seen out of the corner of my eye and appeared to be some sort of Victorian machine with flywheels, crank arms, pistons and steam engines. He oscillated up and down, his arms swung across and around his body, and one leg had a flail to it in recovery. Shorter wasted none of his 72 VO2max; Rodgers wasted a great deal of his.
You see, there’s much more to being fast than just aerobic capacity. At the elite level it’s just a “ticket to the club.” If you want to be an elite athlete you need to have a high VO2max. But that just gets you to the start line. To compete well you also must be economical like Shorter was and you need an anaerobic/lactate threshold at a high percentage of your VO2max...
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Turkey Quinoa Stuffed Bell Peppers
by LOVE AND FOOD FOR EVA
When both turkey and quinoa are involved, you know there won’t be any shortage of protein in your meal. Oh, there’s also a generous sprinkle of cheese on top of each serving, giving you some seriously power-packed peppers.
Protein per serving: 36 grams
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Eating and Training Your Way to Metabolic Efficiency
An Excerpt from Healthy Running Step by Step
By Robert Forster, PT
and Roy Wallack
The untrained general public burns a fuel mix of roughly 65 percent carbs and 35 percent fat at rest (some metabolisms are even worse, burning as high as 90 percent carbs), and this is very inefficient. Your goal, instead, is to burn 90 percent fat at rest, and to keep burning fat at higher and higher intensities of exercise.
But training is not limited to physical training. Food training—what you eat—plays an equally important role in changing you into a fat-burning machine. If you want to perform at your best and achieve optimal body weight and health, you must optimize your nutrition strategy—which means that you’ll not only eat a good balance of natural carbs, protein, and fats, but you’ll adjust the mix to match different training phases. Also, be aware that daily meals will be different from your post-workout recovery meals, and that those recovery meals must be eaten promptly after the workout to take advantage of a 15-minute “window” during which the muscles are more receptive to refueling. If you miss this window, you won’t be fully recovered for the next hard workout. I’ll discuss the window in detail at the end of this chapter.
To achieve metabolic efficiency and the better butter burner status, here’s what you must do with your food intake: consume balanced meals of protein, fat, and carbohydrate.
Each meal will create a chemical reaction in your body that will either direct your cells to use food for energy or store it as fat. To create fuel, each meal must be a balance of fat, protein, and carbohydrates, all eaten together at once, not separately during the day. It turns out that the three work better together than alone, modulating the release of insulin and other chemical reactions that will either make you efficient or not.
The best foods are natural and whole, often characterized as Mediterranean in nature: lots of fish and low amounts of red meat, lots of vegetables, fruit, nuts, legumes, and minimally processed whole grains and other carbs and sugars. (See page 88 for more.) In general, these types of foods have a low glycemic index (GI), meaning that the body takes longer to break them down into blood glucose. In this way, low-GI foods help to balance blood sugar, lower insulin requirements, reduce body fat, decrease blood pressure, improve immune system function, promote longevity, and generally enhance well-being. Also, low-GI foods are the best choices for reducing inflammation, which is recognized today as the root cause of much of the body’s problems.
Get Your Copy of Healthy Running Step by Step Here
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NBC VIDEO: "Everyone is Working Out, But No One Has the Body They Want."
NBC Dr. Bruce Hensel explains Conquering The Fit But Fat syndrome! Everyone is working out but no one has the body they want. Phase IV Metabolic Testing unlocks the mysteries of your personal physiology and provides the clear path to becoming a "better butter burner"!
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SHOP
PHASE IV HOLIDAY SPECIALS!
THE PERFECT GIFT: HEALTH!
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"If you're a runner, this is the only book you need." - Olympic Track and Field Coach Bob Kersee
Drawing from Forster's three decades of training and treating Olympic athletes and more than 10,000 runners, this book emphasizes that better performance is inextricably bound to injury prevention, and a comprehensive science-based training plan. Forster's book is fast becoming the curriculum for health based fitness and Periodization training.
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Working against water’s natural resistance makes for a healthier more balanced workout than is possible on land, with virtually no risk of damage to the body. Pool workouts build aerobic and anaerobic fitness, muscle strength and tone, flexibility, good body alignment and agility. Forster’s Complete Waterpower Workout Book is a comprehensive best seller in its genre, written in four languages, and printed nine times!
Buy Now
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FTS QUAD LOOP RESISTANCE BAND GREEN MEDIUM RESISTANCE
A simple way to move more daily.
- Burn calories with every use
- Build and strengthen muscles
- Relieve stress at home or the office
- Use it anywhere—great for a busy schedule
Buy Now
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FTS F-1 PRO MASSAGE ROLLER
Self Massage Roller:
• Speeds Recovery
• Prevents Injury
• Improves Structural Alignment, Agility, Flexibility, Speed
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VO2 METABOLIC TEST
Whether your loved one wants to lose weight, look better, or optimize performance, finding the
"Prescription Fat Burning Heart Rate Zone” is the starting point for their science based exercise program. Proper heart rate training re-engineers the body to burn fat for fuel all day long and during exercise. Only
VO2 testing provides the precise exercise heart rate zones needed to improve health and achieve ideal body weight.
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The
RMR test is the starting point for all science based nutrition and weight management programs. The RMR test measures precisely how many calories needed for healthy weight management, exercise, training, and lifestyle.
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COMPREHENSIVE
STRUCTURAL EXAM CONDUCTED BY A PHYSICAL THERAPIST
Structural Stability is vital for injury-free peak performance in life and sport. A fully qualified Physical Therapist will assess current structural strengths, weaknesses, and imbalances, with a head-to-toe physical examination and take into account injuries both past and present, to provide a Strength and Flexibility prescription to meet personal needs.
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MASSAGE FORSTER PHYSICAL THERAPY© Voted "Best Place to Go for a Sports Massage" by the readers of Competitor Magazine. 60, and 90 minute sport massages are available by appointment only.
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PHASE IV RUN GAIT ANALYSIS
Efficiency in running means improved performance. A Physical Sports Performance Therapist will assess your stride frequency, knee rise, foot and leg position at foot strike, and upper body carriage to determine efficient bio-mechanics. This the most comprehensive gait analysis available. Shoe changes, limb length correction, exercises, and drills are prescribed to improve efficiency and prevent/resolve injury.
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PHASE IV BIKE FIT AND PEDAL STROKE ANALYSIS
Correct bicycle fit is vital to optimal injury-free performance. Through the measurement of joint angles & appraising bio-mechanics while in motion we can detect imbalances. Correction of limb length discrepancies, proper shoe choice, and optimal cleat placement will improve your comfort, power & efficiency.
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PHASE IV WEIGHT MANAGEMENT
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PHASE IV FUEL© WEIGHT MANAGEMENT
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WEIGHT LOSS PROGRAM FOR LIFE AND HEALTH AND
Includes VO2 Metabolic Assessment, Resting Metabolic Rate Assessment, Nutrition and Hydration Program, and
30-day daily training program customized to your metabolic assessment results and heart rate prescription
As your heart rate changes during exercise so too does your body’s preferred energy source. Whether you are simply looking to improve your fitness, shed a few pounds or improve your performance, proper heart rate training is essential to optimizing your training efforts. we will guide you through proper nutrition and hydration strategies following an examination of your food intake, likes, dislikes, schedule, and much more, in order to arrive at a comprehensive and sustainable personalized fitness plan.
LEARN MORE
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PHASE IV PERFORMANCE TRAINING
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PHASE IV
Periodized Strength, Flexibility, and Speed Program
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PHASE IV LA Marathon Training Program
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PHASE IV PEAKRIGHT© NUTRITION AND HYDRATION PERFORMANCE TRAINING
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GIFT CERTIFICATES
MAY BE USED FOR
PRODUCTS AND SERVICES
THROUGHOUT 2017!
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All
PHASE IV Structural and Metabolic programs are anchored in
the latest science, and delivered with the expertise gained over 35 years. A PHASE IV Gift Certificate is accompanied with a complementary health and fitness consultation.
Buy Now
|
|
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FORSTER PHYSICAL THERAPY© services include "Best in LA" prescriptive exercise therapy and rehabilitation for all injuries. Massage, Onsite Waterpower® Workouts, Comprehensive Structural Exams.
Buy Now
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A SIMPLE WAY TO MOVE MORE DAILY
By Robert Forster, PT
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The FTS DUO and QUAD Loop flexible shape and small size allows use anytime, anywhere with no trouble. The loop design allows full body tension increasing stabilization and resistance, making short exercise sessions most effective.
Available in three levels of resistance: soft, medium, and hard
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FORSTER'S ONLINE STRETCHING FOR RECOVERY
STRUCTURE PROGRAM©
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Stretching is the most effective self-recovery technique you can do to make a very significant contribution to the adaptive process you seek in training: increased fitness.
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Because your physiology adapts to training, a disciplined active recovery program is essential. No one ever became stronger during a workout; it is in the recovery period when we become fitter.
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SELF MASSAGE FOR RECOVERY
By Robert Forster, PT
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Self-massage is an excellent method to aide recovery after workouts. Manipulation of the muscles and tissues increases blood flow, breaks adhesions and promotes adaptation of connective tissue. Using your own self-massage tool is like having a physical therapist in your home.
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PHASE IV is a division of FORSTER PHYSICAL THERAPY©
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"MAKE ALL YOUR WORKOUTS 100% EFFECTIVE TOWARD YOUR GOALS!" Robert Forster, PT
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Thank you for following
@PHASE IV #DoItRight #AlwaysReady #KeepMoving
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