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 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! -
Efficient Exercise Tip for Busy Adults
If you are a busy adult with a limited amount of time to exercise, don’t train small muscles like biceps & triceps. Even if one of your goals is to specifically “tone” your arms, work the large muscles like chest and back and they will come along, seriously! Don’t believe me, come train with me in one of my programs and you’ll see!
On a side note I haven’t specifically trained my arms in forever, I can’t even remember the last time I did a specific exercise just for biceps or triceps and I think my arms are just fine! 🤓
The TA4 Performance System helps busy adults simplify and optimize their health and fitness journey to become a better version of themselves and have a better quality of life! The system uses efficient and very effective workouts in convenient time options, focusing on bodyweight strength, mobility, proper breathing, and good nutrition habits. Programs start at $15 per month!
TAP into the TA4 Performance System! -
Three Tips to Improve Your Bodyweight Squat!
This video shows you how to improve your bodyweight squat, and yes, it can be improved! 🤓
Tip one is to make sure you load your large muscles first and not your knees. Tip two talks about foot pressure and it’s importance to knee tracking. Tip three is to keep your feet straight because you have the most stable hip and your knees are less likely to valgus in. I also throw in a bodyweight squat challenge at the end 💪🏻 -
How to Use a Foam Roller Properly
As the owner of my body for 47 years, I know first hand that you don’t just wake up everyday feeling awesome. Some days you may have slept funny or just plain old “weird shit happens”, like where did this pain come from? In this video I talk about how to make change with a foam roller and the importance of breathing. Check it out and let me know if it helps!
If you liked this video please click like and subscribe!
Thanks! -
Breathwork & the Bretzel
Adding breathwork into a stretch is an awesome way to make both better. Check out this Bretzel stretch with breathing exercises from @OxygenAdvantage worked in. Try it post workout, before bed, or whenever you'd like to relax (how about now?). Just remember when we get to cadence breathing to keep the air hunger small so it's not stressful. Enjoy!
I help busy adults transform their bodies with efficient workouts focusing on strength, mobility, & breathing!
TAP into the TA4 Performance System! -
Optimizing the Burpee
Optimizing exercises and positions is what a good trainer does. Today I look at the dreaded burpee and talk about how to make it safer. Check it out and see if you can beat the three minute record by my client Jenna!
TAP into the TA4 Performance System - lots of ways to work with me!
VIST OUR FITNESS & NUTRITION STORES ONLINE
