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
Men’s Longevity Program
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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Can you pass the old man balance test?
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You need this shoulder stretch!
Sit a lot? Got crappy shoulders? Try out this scorpion stretch!
This stretch is one of my favorites. It will open up your chest, shoulders, and biceps. Most people need this stretch so give it a shot!
Need more help? The TA4 Fitness Longevity System app has you covered! Bodyweight strength ✅, mobility/stability training ✅, heart health cardio ✅, breathwork ✅, and good nutrition habits ✅!
TA4 Fitness - Your lifeline for lifetime fitness!
If you’re a guy 40+ looking to make huge changes to your health, I’m now taking applications for my longevity program for men, October launch! If you want to live longer and better, build muscle, burn, fat, look, feel, and move better this program is for you! The program is customized to you (via an assessment test) and your goals, and you’ll work in 4 areas: strength, mobility, zone 2 cardio and nutrition. You’ll want to commit 3-6 hours a week for life-changing results (up to 8 if you want), but it will be extremely efficient and effective for the time spent. The program can be done at home or a gym and is delivered via my app (also available via a web link so you can use it on a larger device or smart TV) and you can be anywhere in the world and join the program! There is a link below, in my bio or send me a message!
https://traineralheim.com/class/ta4-for-40-longevity-program/
#shoulderhealth #shoulderpain #shoulderstretch #longevity #lifechange #strength #mobility #zone2 #nutrition #breathwork #ta4fitness #traineralheim #assessments #movement #bodyweightstrength #fitness #lifeisgood #happy #dowhatyoulove #personaltraining #onlinetrainer #trainsmartandhireme -
Can you pass the sit and rise test?
Can you pass this sit and rise test?
This is a longevity test. Your ability to get up from the ground easily can help predict how long you will live. Try it out! If it’s easy you can try harder ones, and if it’s hard spend time in the 90/90 position practicing and overtime it will get easier!
Big changes coming to the TA4 fitness app and longevity program, stay tuned!
TA4 Fitness - Your lifeline for lifetime fitness!
If you’re a guy 40+ looking to make huge changes to your health, I’m now taking applications for my longevity program for men, September launch! If you want to live longer and better, build muscle, burn, fat, look, feel, and move better this program is for you! The program is customized to you (via an assessment test) and your goals, and you’ll work in 4 areas: strength, mobility, zone 2 cardio and nutrition. You’ll want to commit 3-6 hours a week for life-changing results (up to 8 if you want), but it will be extremely efficient and effective for the time spent. The program can be done at home or a gym and is delivered via my app (also available via a web link so you can use it on a larger device or smart TV) and you can be anywhere in the world and join the program! There is a link below, in my bio or send me a message!
https://traineralheim.com/class/ta4-for-40-longevity-program/
#sitandrise #longevitytest #longevity #lifechange #strength #mobility #zone2 #nutrition #breathwork #ta4fitness #traineralheim #assessments #movement #bodyweightstrength #fitness #lifeisgood #happy #dowhatyoulove #personaltraining #onlinetrainer #trainsmartandhireme -
Low back out of whack? Try these two exercises!
Low back out of whack? Or just want a stronger more resilient core? Do these two exercises (properly)!
Note: if you are in a lot of pain go see a doctor. You should be able to do these exercises pain-free!
Deadbug and Glute bridge are awesome if you are in the proper position and being mindful the whole time while doing them. For the Deadbug you want to breathe into your belly while pushing your back into the ground and being braced the whole time. With the Glute bridge, be in a posterior pelvic talk and squeeze your glutes my crazy the whole time! If you want to do this with me coaching you, download the TA4 Fitness app and in the free classes section do the core and glutes class!
TA4 Fitness - Your lifeline for lifetime fitness!
If you’re a guy 40+ looking to make huge changes to your health, I’m now taking applications for my longevity program for men, September launch! If you want to live longer and better, build muscle, burn, fat, look, feel, and move better this program is for you! The program is customized to you (via an assessment test) and your goals, and you’ll work in 4 areas: strength, mobility, zone 2 cardio and nutrition. You’ll want to commit 3-6 hours a week for life-changing results (up to 8 if you want), but it will be extremely efficient and effective for the time spent. The program can be done at home or a gym and is delivered via my app (also available via a web link so you can use it on a larger device or smart TV) and you can be anywhere in the world and join the program! There is a link below, in my bio or send me a message!
https://traineralheim.com/class/ta4-for-40-longevity-program/
#lowback #corestrength #corehealth #longevity #lifechange #strength #mobility #zone2 #nutrition #breathwork #ta4fitness #traineralheim #assessments #movement #bodyweightstrength #fitness #lifeisgood #happy #dowhatyoulove #personaltraining #onlinetrainer #trainsmartandhireme -
5 reasons why full body workouts are better than body part specific training!
5 reasons why full-body workouts are better than body-part workouts for general fitness!
I had a consultation call yesterday and talked full body training. Here is what came up:
1) More Efficient: No time spent sitting on your ass between sets, with full-body workouts its much easier to pair muscle groups together to alternate exercises - more work less time. Which leads to…
2) More Fat Burning: doing full body workouts generates more growth hormone which burns more fat. Plus since you’re alternating exercises and keeping your heart rate up, that burns more fat too.
3) Bonus Zone 2 Cardio: since you are alternating muscle groups it keeps you moving and your heart rate up, bonus zone 2 cardio which is so important for heart health!
4) Less Imbalances - no skipping days (like legs or back), and much more likely to have a balanced push pull workout - as most guys like to train their mirror muscles more. This can lead to imbalances and injury. get your heart rate up (some zone 2 cardio) at the same time, better potential to burn fat with full body workouts,
5) Off Days: Use these to do mobility/stability training and extra zone 2 cardio - so more Longevity training! Or just go enjoy the day and your life!
6) Bonus! In my programs I also focus on a lot of bodyweight strength because that is so much more important as you age!
* So if you want to maximize your general health benefit in the gym go with full-body workouts. If however, your goal is to be bodybuilder (work more on looks & compete) or a power lifter (for pure strength and size) then go with body-part training.
For awesome full body workouts guaranteed to get results join my Longevity Program for Men! I also run an online bodyweight strength class 2x a week!
Now taking applications for my longevity program for men, September launch! If you’re a guy who wants to live longer and better, build muscle, burn, fat, look, feel, and move better this program is for you! The program is customized to you (via an assessment test) and your goals, and you’ll work in 4 areas: strength, mobility, zone 2 cardio and nutrition. You’ll need to commit 4-6 hours a week for life-changing results (up to 8 if you want), but it will be extremely efficient and effective for the time spent. The program can be done at home or a gym and is delivered via my app (also available via a web link so you can use it on a larger device or smart TV) and you can be anywhere in the world and join the program! There is a link below, in my bio or send me a message!
https://traineralheim.com/class/ta4-for-40-longevity-program/
TA4 Fitness - Your lifeline for lifetime fitness!
#FullBodyWorkout #ItsJustBetter #longevity #lifechange #strength #mobility #zone2 #nutrition #breathwork #ta4fitness #traineralheim #assessments #movement #bodyweightstrength #fitness #lifeisgood #happy #dowhatyoulove #personaltraining #onlinetrainer #trainsmartandhireme -
Body part training routines versus full body workouts, which is better?
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