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Honed over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of exercise is the FORSTER STRUCTURE PROGRAM© Strength and Flexibility Training. The vital component of fitness is healthy resilient joints and muscles, with increasing flexibility and strength to adapt to life, sport, and aging. Flexibility: During exercise our muscles shorten; therefore, 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. 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 video 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 in sport and training
• How stretching improves your range of motion, improving athletic performance

As a sports medicine practitioner, I like to say that “All training is futile if time for recovery was missed.” Foam rolling is an essential practice; so much so, that I created a foam rolling routine that will target all the major muscle groups. More than just recovery, foam rolling can give you myo-facial release, joint mobilization, and even improve your alignment and posture! A foam roller works by using your own body weight to give you many of the same benefits of sports massage, including the ability to restore sore, kinked-up, tight post-workout muscles, tendons, and fascia to their normal tone. Foam rolling speeds muscle recovery by increasing blood flow, circulation, and range of motion, making you resistant to injuries caused by adhesions and scar tissue that limit range of motion.

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. 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. Following periods of hard work, fatigue and an initial decrease in performance occur before the body becomes stronger or more efficient. However, this occurs only if time for recovery is provided. Focusing on the recovery of the structural systems is critical. In runners, limitations of the structural system (tendons, bone, fascia) to withstand the rigors of the training load necessary to peak the metabolic systems (energy production) is often their demise. Stretching sessions before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent. Stretching before and after every workout is critical to joint stability and structural integrity. Stretching prepares the body for exercise and minimizes the damage created during workouts. Stretching after workouts wrings the waste products out of the muscles and returns muscles to their normal resting length therefore avoiding maladaptive muscle and tendon shortening. The metabolic system can be overtaxed and weakened not strengthened with inappropriate balance of stress and recovery. Over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of the Forster prescription for exercise is the Forster’s Stretching for Recovery Program, it is the key component of healthy resilient joints and muscles. 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.

The foundation for all weight management programs is science. The science of your metabolism is learned through metabolic testing. Science based weight management begins with deciphering the science of your physiology (testing results) and utilizing that science to unlock the secrets of how your body responds to diet and exercise. At PHASE IV we translate this knowledge into your practical, achievable, and permanent lifestyle change. To maintain your current weight, your daily calorie consumption should equal 1.5 x your RMR or Resting Metabolic Rate. To lose weight at a healthy rate (i.e., lose fat mass instead of muscle mass & water weight) you need fuel between your minimum calories (gleaned from your RMR testing) and your maintenance calories (i.e., 1.5 x RMR).  The best way to reach your ideal weight and health through running is to train in your prescription heart rate zone, and make healthier food choices. To gain weight at a healthy rate, consume more daily calories than needed for maintenance. Our PHASE IV registered dietitians will create a weight management program based on deficiencies and excesses in your nourishment and running program. You will receive a personalized dietary report specific to your needs based on your prescribed activity level and heart rate training zone. We are dedicated to helping you achieve your goals, creating the body you’ve always wanted, and fueling your body with exactly what it needs to manage your weight and optimize your running performance!