Discover the safest and most effective stretching techniques

Stretching Is A Key Component In Keeping Your Joints and Muscles Healthy, Strong and Resilient To Injury

The need for increased flexibility is vital for the young and the aging. During the adolescent growth spurt when the bones grow faster than the connective tissue elements of the body can adapt, the resulting tightness leads to decreased coordination, agility and performance and often results in injury and various growth related conditions.

During exercise our muscles shorten and the connective tissue must be stretched to maintain full range of motion and good posture.

As we age, connective tissue naturally tightens and begins to lead to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis).  It is the one aspect of aging we can reverse; with regular stretching we can maintain flexibility.

The Robert Forster Physical Therapy/Phase IV stretching program has been honed over 30 years of experience with athletes ranging from 7 to 70 years old.  Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise.

In this clinic you will learn:

– The safest and most effective stretches for each part of your body
– How to incorporate a safe and effective stretching routine into your active lifestyle
– The importance of stretching in developing healthy joints and muscles for life
– How stretching aids in the recovery process and helps to prevent injury
– The performance benefits of a proper stretching routine as it pertains to sport and exercise
– How stretching improves your range of motion, resulting in improved athletic performance

*Come dressed in clothing that allows for easy movement, as this is an interactive clinic.

WHEN:  Saturday, January 12th at 1:30pm

WHERE: Phase IV – 1544 20th St. Santa Monica, CA 90404.

Robert Forster, PT, Founder & CEO of Phase IV and Forster Physical Therapy, National Spokesperson, Author, Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor’s Council on Physical Fitness.


Winter Base Cycling Training: Make the most of winter training for a fantastic 2013 Season!

Winter training is crucial to your success in cycling. Improving your base this winter will increase your ability to produce sufficient power in relation to your body weight. i.e. You need a favorable “Power to Body Weight Ratio” to do the big days in the mountains and high intensity speed days. However the majority of this power must come from your Aerobic Engine System and therefore requires a lot of flat riding. Sounds counter-intuitive but it is a Scientific Fact!

Your Base training must include a periodized weight training regimen and physiologically specific & slow (low) heart rate climbing. Preparing now for next season with low intensity heart rate training will not only increase your Aerobic Base but will make you a “Better Fat Burner” and allow for sustainable weight loss. Increasing your base this winter will increase your fitness and let you set new and loftier goals for next season.

At this lecture you will learn:
• How to improve your Power to Body Weight Ratio
• Why winter is the perfect time to optimize your base training
• How Base training is key to sustainable weight loss
• How to decide when to go fast, slow down and when to climb
• Why you must climb aerobically to conquer the mountains
• The importance of weight training to increase your climbing fitness
• Why there are only three important days of training on the bike each week
• Climbing techniques used by the pros
• How the proper bike fit facilitates great climbing techniques

Presented by Robert Forster PT, Physical Therapist, Author, National Spokesperson and Performance Specialist who has helped athletes win 43 Olympic Medals, NBA and Ironman Championships and Grand Slam Titles. He is an avid cyclist and has completed seven of the toughest multi-day cycling events in the world, including the TransAlp Challenge, La Ruta de los Conquistadores in Costa Rica and the B.C. Bike Race.

WHEN: Wednesday, January 16th at 7:00pm

WHERE: Cynergy Cycles – 2300 Santa Monica Blvd., Santa Monica

How can you become a better fat burner?

Whether you are trying to climb Mount Everest, run a marathon, or simply avoid gaining weight, your main goal should be to teach your body to burn fat. The human body can only utilise fat or carbohydrate for energy. Like a car that runs on premium versus regular, the fuel you put in your body ultimately affects the efficiency and output of your body. Contrary to previous beliefs, the preferred fuel for your body is fat and not carbohydrate.

Why is fat preferred over carbohydrate?

Unless you are running quickly away from a lion, any long, sustained energetic effort requires fat as fuel. Ideally, your body utilizes sugar mostly only in times of stress and for higher intensity bouts of exercise. As far as storage sites go, carbohydrates (stored as glycogen,) are stored in liver and muscle—but only in limited amounts. These storage sites are indicative of their metabolic purpose. When blood sugar is running low, the liver will break down its glycogen to maintain a stable glucose supply to the brain. When quick energy is needed, muscles call on glycogen for the extra demand. The average person can only store about 1300-2000 calories of glycogen. As glycogen becomes depleted, fatigue sets in and you head to the vending machine trying to replenish your diminished supplies.

On the contrary, the average person has about 80,000 calories of fat stored on their bodies. In sheer availability alone, using a more abundant fuel source is preferred—especially considering fat burning does not result in overwhelming fatigue. In addition, the quick-burning carbohydrate fuel used by muscle during high intensity burns at a price—the price being biological waste products such as lactic acid. Thankfully the burning of fat does not render these waste products. Rather, under healthy conditions, a person can easily access stored fat for energy. Because most activity of our daily lives is aerobic (low intensity, with plenty of oxygen), fat meets most energy demands as long as we are fat-adapted and can access it efficiently.

Why have we shifted as a culture towards a carbohydrate metabolism when fat is preferred?

With the great abundance of sugar and carbohydrates in the average UK diet, it is no wonder that we have trained our bodies to burn and rely on sugar. Although biologically our bodies favor a fat metabolism, through our environment we have trained our bodies to favor and crave carbohydrates. Because of the little storage we have for glycogen, we constantly crave more and more carbohydrate. While they give us a quick boost of energy, any excess carbohydrate taken in becomes stored as fat—fat that we cannot burn off efficiently because our bodies favor the carbohydrate.

How do you know if you’re using fat?

If you suspect you may be a carbohydrate-burner instead of a fat burner, here are some ways you might be able to tell:
1. You feel starved and cranky after not eating for a few hours
2. You are unable to produce sustained bursts of energy during exercise
3. You need food after exercising a short period of time at any intensity
4. You have accumulated body weight that you cannot seem to get rid of

The easiest and most reliable way to find your metabolic fuel source is through metabolic testing. Through a Resting Metabolic Rate Test (RMR) you can find out exactly how many calories your body burns at rest and what kind of calories they are. So, if you have been struggling with weight loss and cannot kick your sugar habit, the scientific way to hone in is to find your actual numbers. To find your fuel source during exercise, a VO2 Test will show you not only your fuel source at different intensities and heart rates, but also exactly how many calories you burn. These tools hand in hand will give you a snapshot of your actual personal physiology.

How can you become a better fat burner?

Once you have determined your fuel source, you must ask your body to rely on fat. Do this by limiting excess sugar and carbohydrate. The body will preferentially burn what it’s accustomed to burning; so by limiting the carbohydrate, your body will revert back to fat metabolism. In addition, stay away from higher intensity exercises, at least in the first stages. By staying in fully aerobic exercise, your body will train itself to use fat as fuel and create an “aerobic base.” Once developing your aerobic base and you bring back the high intensity exercise, you will actually still be able to burn a higher percentage of fat.

by Rachel Suson, EP ,

Home Workout Systen to Burn Fat?  Why 24Fit? – Take a look at the 3 phases moving from low intensity to high intensity exercise.

Women’s Weight Training Class


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 Rachel Suson – EP, Trainer & PT Aide every Tuesday & Thursday – 5:00pm to 6:15pm at Phase IV, Santa Monica

Give us a call at 310.582.8212 or email us at