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!
Scorpion StretchThis is a great stretch for the chest, shoulders and biceps along with the hips.
Proper Push Up FormI hate bad push-ups more than anything. Please do them right and save your shoulders. Don’t let your elbows flare out more than 45° from your side.
Shoulder Extension Stretch
Posterior Shoulder Stretch
10 Minute Warm Up VideoThis is an interval-timed warm-up video. A good interval time to start is 40:20x10 (40 seconds of work 20 seconds of rest for 10 rounds).
If you have pain in any of these exercises please stop and consult a physician or physical therapist.
Exercises are below:
1&2) Inverted hamstring
3) Run in place and half jacks
5) Wide leg forward flexion
6&7) Lunge flow with rotations
8) Cossack squats
9) Table makers
10) Sumo Jumps
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Why Squat with the Feet Straight?This video describes why I think it’s important to squat with the feet straight. Check it out and let me know if you have any questions.
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