TA4 System: Strength, Mobility, Breathing & Nutrition
To TrainerAlheim.com
Welcome!
ABOUT ME
Hi, my name is Stephan Alheim and I make my clients better for whatever life throws at them! 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!
VIDEO BLOG
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The Couch Stretch Tutorial
This video teaches you how to properly get into position and perform the couch stretch.
If you have any pain at all come out immediately. If it is pressure pain on the knee add more pillows. If the pain is anywhere else go into the easiest version of the stretch, if you still have pain see a physician or physical therapist. -
Video Testimonial - Mobility & Aches and Pains
Video testimonial from my client Dustin! Short summary first then the whole video review.
In this video we talk about mobility and pain. YOU can take a crack at fixing issues yourself and one of those ways is improving your range of motion and strength. If you don't "maintain" your body it has a higher chance of breaking down on you. My Mobility & Foundational Strength classes are what your body needs for maintenance and health!
In my TA4 System I help clients in four different areas; bodyweight strength, mobility training, proper breathing, and good nutrition habits/macros. Plus I run assessments that baseline you to find weak points and show improvements. Come work with me and get a body that feels and looks great, and performs well for anything life throws at you! Lots of ways to work with me from comprehensive workouts on-demand, online or in person.
TrainerAlheim - Your lifeline for lifetime fitness! -
Stop Mouth Breathing!
Approximately 50% of the population breathe through their mouth during the day, and more during sleep. Around 95% of people breathe through their mouth during exercise. This needs to stop.
Secondly, most people are poor breathers and don’t even know it. In fact, of all the people I’ve personally tested I’ve only had two pass the performance breathing test in my class…
Now, to clarify in the video, the mouth serves no purpose for breathing until you get up to your maximum intensity of exercise - like sprinting. Otherwise it should be shut.
Jogging or cycling with your mouth open - you have a higher chance of exercise induced bronchoconstriction, and you’re not delivering more oxygen to your body.
Sleeping with your mouth open - you are not getting as restful sleep, mouth snoring is a possibility, say hello to bad breath, and you’re not delivering as much oxygen to your body.
I could go on here but just come take my Health & Performance Breathing Class and learn how to optimize your breathing… and if you do it breathing through your nose you’ll be smarter!! 🤓
Class is online via zoom tomorrow March 30th at 8 PM CST. Register on my website!
www.traineralheim.com -
Full Body Mobility in 10 Minutes by TrainerAlheim
This is a 10 minute full-body mobility program with some of my favorite stretches. If you have 10 minutes to take care of your body then give this a shot but obey the #1 Rule below.
#1 Rule: if you have any pain in any of these exercises stop immediately, do not work through pain. You can train through muscle fatigue and burn but not pain. Check your form, maybe try and reduce the range of motion and if you still have pain go see a professional.
Content:
00:00 Intro
00:11 Scorpion
04:05 Bretzel
08:25 Pancake
If you like this video please click like and if you want to be notified of more new content please click subscribe and I’d really appreciate it!! Thank you very much I love what I do!
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.
www.TrainerAlheim.com -
Core & Glutes in 10 Minutes by TrainerAlheim
This is a great series for anyone who wants a stronger core and booty - which should be everybody. Having a stronger core and glutes help keep you healthy and avoid back pain. This video teaches you how to brace properly in a deadbug hold and then how to do a glute bridge and keep your back safe. The interval time here is very challenging, just do your best and obey the #1 Rule below.
#1 Rule: if you have any pain in any of these exercises stop immediately, do not work through pain. You can train through muscle fatigue and burn but not pain. Check your form, maybe try and reduce the range of motion and if you still have pain go see a professional.
Content: alternating deadbug holds and glute bridges with perfect form and options to make each tougher.
If you like this video please click like and if you want to be notified of more new content please click subscribe and I’d really appreciate it!! Thank you very much I love what I do!
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. -
10 Minute Workout!
Time… we all wish we had more of it and it's also one of the excuses I hear when people don't exercise. So that's where I come in. I design efficient and effective workouts for my clients that get results even in only 10 minute increments. So here is an example of a 10 minute workout. You need an interval timer app set for 45 seconds of work, 15 seconds of rest for 9 rounds. Get off your @ss and give it a shot right now, put 10 minutes in and get in a great workout and feel like you did something good for your body! Got more time? Bump it up to 12 or 15 rounds!
Warm Up - throw on some music and do 30 seconds movement, run in place, jumping jacks, dance like nobody is watching, whatever you want just move. Then come down and start your interval timer.
1) Beast/Bear hold, alternating limbs - control not speed
2) Sumo Squats or Jumps
3) Swimmers
Note: all these should be pain free exercises. If you have pain then either get checked out by a physician, PT, or Chiropractor or you can come take my Mobility and Foundational Strength class and improve your range of motion and small muscle strength. Improving these can help you feel better overall, help keep you injury free, and allow you to generate more power.
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.
VIST OUR FITNESS & NUTRITION STORES ONLINE
