TA4 System: Strength, Mobility, Breathing & Nutrition
To TrainerAlheim.com
Welcome!
ABOUT ME
Hi, my name is Stephan Alheim and I help people become fitter and healthier versions of themselves for the long term! READ FULL BIO
OXYGEN ADVANTAGE
BREATHING CLASS
BOOK AN APPOINTMENT
OR CONSULTATION
CERTIFICATIONS MATTER
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
| BMI | Weight Status |
|---|---|
| Below 18.5 | Underweight |
| 18.5 - 24.9 | Normal |
| 25 - 29.9 | Overweight |
| 30 and Above | Obese |
WHAT CLIENT'S SAY (check out google reviews as well)
Anna Gordon
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.
Joe Claudio
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.
Traci Fisher
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!
TA Performance Nutrition App & Video Subscription
NOW ONLY $24.99 per month (for both!)
VIDEO BLOG
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The 10-Minute Workout Promise
This is a tip I tell my clients who work out on their own or with my video subscription service. It you put it into effect you'll get more workouts per week. And even if you bail after 10 minutes it's still 10 minutes you wouldn't of done anyway! Win, win!
TrainerAlheim - your lifeline for lifetime fitness! -
Old School Cardio is Not Necessary!
You don’t need to do steady state cardio to get your heart rate up. If you like to do it or are training for a marathon or something, then keep doing it. However if you were just looking to get some cardio in, do that while strength training and you’ll save time and get faster results.
So if your doctor ever says you need to do some cardio for heart health, go this route and you'll get much better results for the time spent!
TrainerAlheim - your lifeline for lifetime fitness! -
Balance Training is VIP
Don't neglect your balance training! If you're strong in the bottom you're strong through the whole kinetic chain! Add some balance into your daily routine as a warm up or whenever, just get it in!
In this video I show an inverted hamstring. Start slow, maybe 20 to 30 second holds and build up to a minute, 3x throughout the day. So it will be six minutes total (three minutes each leg) a day. Work up to this and keep practicing and your balance will improve!
TrainerAlheim - your lifeline for lifetime fitness! -
What to look for in a personal trainer / Why should I hire you… 
Why should I hire you? In this video I give four reasons and back it up with the “why” they are important. The main four areas are 1) components of fitness 2) assessments 3) efficiency 4) technique or form.
Couple additional notes - I’m 47 years old. My body is way different now than it was in my 20s or 30s and I respect that. That’s also where these additional components of fitness in my TA4 Fitness System come from, I wish I knew more about these when I was younger. Secondly as a business owner I have way less time than I did in my previous career so even my own workouts need to be as efficient as possible.
TrainerAlheim - your lifeline for lifetime fitness!
I help busy adults get the best consistent return on investment from the time they spend exercising, from 10 minutes up to 60. My TA4 Fitness System provides comprehensive workouts on-demand, online or in person that are unique by including quarterly assessments to find weak-points and customize your program based on the four system components: bodyweight strength, mobility training, proper breathing, and good nutrition habits/macros. -
What’s the best piece of cardio equipment?
My answer, the one you will use. If however, you equally despise all exercise then go with an assault bike. In this video I explain why 🤔
TrainerAlheim - your lifeline for lifetime fitness! -
The 1 - X Squat and Squat Hold Workout
Here is a super effective and efficient way to train the legs - the 1-X Squat and Squat Hold workout. It has a built in warm up and its simple and challenging, give it a shot! How high can you make it?
I help busy adults get the best return on investment from the time they spend exercising with efficient and very effective workouts. I do this with the TA4 System: personalized assessments, then we use these results to focus on four components: bodyweight strength, mobility training, proper breathing, and good nutrition habits. All of this leads to you to becoming a better version of yourself and having a better quality of life. Programs start at $15 per month!
VIST OUR FITNESS & NUTRITION STORES ONLINE
