Hi, my name is Stephan Alheim and I help people reach their health & fitness goals by using the TA 4 System. The components are strength, mobility, breathing, and good nutrition habits! READ FULL BIO
Choosing the right personal trainer is the key to your success.
The ACE NCCA-accredited certification meets the highest industry standard for health and fitness professionals. ACE professionals go above and beyond to support their health and fitness careers, through education, scientifically-rooted information, training, partnerships and advocacy.
Similar to the NASM CES (corrective exercise specialist) certification, the ACE orthopedic exercise specialist cert was designed to help treat clients that have multiple muscular imbalances or musculoskeletal problems. The point of the certification is to help personal trainers prevents client injuries and restore musculoskeletal balance between the muscles.
This certification is where my mobility expertise comes from. I learned the best ways on how to safely increase mobility in the body, from proper positioning, scaling, using the breath, contract-relax techniques and more.
The principles of movement are implemented from the results we derive from the Functional Movement Screen, allowing professionals to make programming decisions with precision and purpose . Screen results provide valuable feedback throughout the training process to ensure we are meeting short and long-term movement goals for lifelong health and vitality.
Learning to breathe better is something everyone should be working on. It has so many benefits: improved oxygen delivery to your tissues, better focus and metal performance, reduce anxiety/stress, sleep better, improve fitness/delay lactic and fatigue, strengthen respiratory muscles/core, and more!
In today’s world, people try to segment movement… segment nutrition… segment alignment training. By not connecting each part, it gets to be overwhelming to a person’s mind and body.
I teach these principles is the way that the body naturally gravitates towards. Learn how to build yourself from the ground up with a solid foundation. From aligning the body in the correct manner to slowly progressing skills to higher and higher levels.
CALCULATE YOUR BMI
|18.5 - 24.9||Normal|
|25 - 29.9||Overweight|
|30 and Above||Obese|
WHAT CLIENT'S SAY (check out google reviews as well)
I have known and worked with Steve for a little over a year and I am happy to say that his true passion and ability to be a personal trainer is evident and I, as a client have benefited greatly. As a friend and trainer, one thing I was surprised by is Steve’s ability to keep up with my short attention span. When I got bored with a certain routine he was quick to change it up to make sure I stayed engaged and focused on my fitness goal.
Steve and I trained together at Monkey Bar Gym Chicago before he became a certified trainer there. Since then I have been training with Steve for about 8 years and I have seen my body go through a transformation, not only visually but also in strength and mobility. Steve has trained me on how to keep my body engaged during an exercise, on body resistance, and breathing techniques. Being well educated in how all of these techniques work together make a big difference and Steve is great at helping you do this.
I hired Steve to help train me in the gym. He was very patient with me, did all of the exercises along with me and explained what each exercise did for my body. Additionally, he helped me with making nutritional recommendations that has really worked for me. Steve is always available for his clients through email, text or phone which is very nice and not usual for a trainer. I am very happy with Steve’s training service and highly recommend him to anyone looking for a knowledgeable trainer. He goes above and beyond!
Perform a Correct Push-up
Balance Training and a TestBalance training... it's more important than you probably think it is. In this video I talk about balance and show a way to test yours to see how good your balance is. What did you score on the eye's closed test?
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Can You Hold a 3-Minute Plank?The 3 minute plank test! Can you make it?
Try it out and let me know how you did!
Can’t make three minutes? Let me know and I’ll do a post how I like to build up to a 3 minute plank! Have a fitness/health related question? Hit me up and maybe I’ll answer it as a post!
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TA4 Performance Nutrition App is Live!My nutrition app TA4 Performance Nutrition launches today! Please check out this demo how it can help you!
My TA Performance Nutrition app grades how you eat based on the 26 nutrients your body should be getting then offers suggestions on how to eat better. You can start slow adding a few in here and there or get a whole meal plan right from the start. It also has weekly lessons or practices for you to follow to help with your nutrition. The overall goal is to find a healthy nutrition plan that you can sustain and enjoy. Lastly, from a fitness/health perspective, the app has daily videos in the areas of strength, mobility, and breathing (TA4). My app is available through my website or just message me!
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Wall AngelsThis is how I like to have my clients perform wall angels. Depending on how tough they are you can start with 10 reps once a day and progress up to 3 or 4 sets of 10-12 reps daily.
Note: in this move you may feel some shoulder stiffness while the muscles are working and getting warm. If however, you feel a lot of pain, come out immediately - don't push through pain! I'd also highly suggest seeing a doctor or a physical therapist.
The Bretzel StretchThis is a description of the Bretzel stretch with a relaxing breathing exercise. Once you watch the video and understand it, set a timer for two minutes each side and enjoy the stretch.
Note: you should not have any pain in this stretch, if you do come out immediately. I'd also suggest seeing a doctor or a physical therapist.