ABOUT ME
Hi, my name is Stephan Alheim and I make my clients better for whatever life throws at them! READ FULL BIO

TA4 FITNESS
The TA4 Longevity Program
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OR CONSULTATION
MY FEATURED SERVICES
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)
Shanan Fennema
Working with Stephan and his TA4 System has been a life changer. That may sound like an overstatement but it is not. I was feeling really discouraged by how stiff and old I was feeling at at age 53. As a former D1 college athlete, feeling the physical decline of my body was depressing. Since being on Stephans program I am no longer stiff when I wake up. I feel stronger and my balance and overall feelings of well-being has been a complete 180. Stephen is so knowledgeable and I appreciate that he focusses on things like “wrist and ankle health.”
His program has made a dramatic change in my life and I seriously wish all people could benefit from his coaching. As a busy executive, it is easy to disregard your physical health but with Stephan’s program you can both work hard professionally and work and on your overall physical well-being. Don’t wait if you have considered working with Stephen, he is top notch!
Jenna Gray
For almost three years now, my husband and I have been working with Stephan and his TA4 System. I would like to take this time to sincerely thank him for his tremendous ability to help my overall health and wellbeing. Stephan came highly recommended, and I am just as satisfied with him and his work now as I was when my husband and I started. He is committed, prompt, highly motivated, sincere, and extremely knowledgeable. I am a mother of four young children, and he has helped me to stay physically fit to keep up with our daily life schedule and my children’s needs. I will be running the 2023 Chicago Marathon this weekend and he has offered immense help when it comes to stretching and prioritizing sessions that are geared towards what my body needs to build up endurance/strength to perform at my highest potential. My self-confidence has grown immensely while working with Stephan and my knowledgebase of learning about my body has changed my perspective regarding physical exercise/nutrition. I would highly recommend Stephan and his TA4 System to ALL! You will not be disappointed.
Christopher Getty
Trainer Alheim will exceed your expectations with his detailed and comprehensive full body workouts.
I have worked with him for over a year and through his training, he has provided me with proven results in: reduced fat, more muscle tone, increased energy, and an overall satisfaction in his consultation and expertise.
If you are looking to take your fitness routine to the next level, I highly recommend contacting Trainer Alheim.
JM Giron
What a luxury to say you have a personal trainer. I am at the three month, once a week, one hour session period. Trainer Stephan has progressively increased my weights and times to a point of pride in my capabilities. I truly recommend working with him. No way I could be doing this on my own. His knowledge is impressive on nutrition and breathing. The transformation toward greater elasticity, balance and muscle tone has begun. It has been the best investment for my health and longevity.
I am glad to have Trainer Stephan in my corner.
Aimee Rodriguez
I am 15 years old and I have been training with Stephan for 9 months. Even though I complain about the workouts being too tough, I can see the progress and how my body has been changing. He is really good at motivating me to challenge myself at every session.
We are really glad to have found Stephan after trying many other exercise classes. Personal training is totally worth it, I highly recommend him.
Jason Martens
I’ve been gaining strength and endurance from trainer Alheim’s program. The way he mixes up my workouts keeps it fresh and not knowing what to expect so that it keeps me interested and I don’t get bored. I’m committed to improving my health and so is Trainer Alheim! I feel great and really look forward to my training sessions with Coach Stephan. His TA4 fitness program has really helped me improve my strength and mobility.

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!
TA4 Fitness Men's Longevity Program
NOW Save 15% for 3 months or 20% for 6 months!
VIDEO BLOG
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Can you pass this calf exercise challenge?
This calf raise challenge is pretty tough for most people, and can get you really sore!
In fact, I’d probably suggest you work your way up to 100 instead of trying to do it your first time! Up to you though, but either way it’s a great exercise!
Want to do more cool exercises that have multiple benefits to your life? Join my Anti-Aging Strength System!
TA4 Fitness – Stay strong, move better, age on your terms!
The TA4 Fitness Anti-Aging Strength System helps busy business professionals and entrepreneurs over 40 get stronger, move better and feel 10 years younger - through a personalized system built for lasting results in less time!
TA4 Fitness is about training for life, not just looks. Training movements, not body parts.
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com -
3 Fitness Mistakes I Fix!
Here are the top 3 mistakes I fix with my 40+ clients!
1) Not running movement screens or working on your mobility/stability.
2) Imbalanced workouts / Improper form
3) Fitness myths like spot reduction and not letting your knees go over your toes…
Number one is HUGE. So many people over 40 miss this (especially guys) and this is the main component that gets your body feeling better so you can do what you love in life. If you have ever blamed age for your body not feeling good, and you’re not working on your mobility and stability, That’s the problem! Not your age.
Number two is very common. People training their mirror muscles too much and not important muscles that matter. Then just doing exercises incorrectly, Like the push-up with your elbow flared out. I just saw one today, please stop destroying your shoulders.
Fitness myths are many, here are two big ones. Spot reduction is a myth (the theory that if you exercise a certain body part you will burn fat there) and Your knees can go over your toes. in fact they do it every single time you go down a stair.
A good coach can save you so much wasted time, triple your results from time spent, and help prevent injury. I wish I would’ve gotten a coach when I was younger, it would’ve saved many injuries and wasted time.
TA4 Fitness – Stay strong, move better, age on your terms!
The TA4 Fitness Anti-Aging Strength System helps busy business professionals and entrepreneurs over 40 get stronger, move better and feel 10 years younger - through a personalized system built for lasting results in less time!
TA4 Fitness is about training for life, not just looks. Training movements, not body parts.
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com -
Pickelball Players! Do This Exercise!
Hey Pickleball and racquet sport players! If you want to continue playing your sport you probably need this exercise!
To be honest, I really think anyone who has a pair of shoulders should do this exercise. It’s that beneficial. This exercise and several more for shoulder health are in the TA4 Fitness System. Click the link in bio to learn more!
TA4 Fitness – Stay strong, move better, age on your terms!
The TA4 Fitness Anti-Aging Strength System helps busy business professionals and entrepreneurs over 40 get stronger, move better and feel 10 years younger - through a personalized system built for lasting results in less time!
TA4 Fitness is about training for life, not just looks. Training movements, not body parts.
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com -
3 Problems From Not Training Your Mobility...
Here are three things you’re missing out on without good mobility!!…
You're missing the opportunity to generate more strength and power!
You have a higher injury chance!
You're missing the chance to feel and move so much better, and stop blaming age!
Yes all of this is possible because I’ve helped people do this. And GUYS tend to never work on their mobility and it’s messing up their bodies!
Think of mobility like car maintenance—skip it, and things break down. Your body is no different. If you want to move better, feel stronger, generate more power, and reduce injury risk, you need to work on mobility!
🚀 Join my Mobility Challenge! 🚀
✔️ Daily 20-minute mobility sessions (6x per week)
✔️ Improve flexibility, strength & range of motion
✔️ Feel better in your body—now & for years to come
People who’ve joined me say:
💬 “I wish I had started this sooner!”
💬 “My knees/shoulders/hips feel so much better!”
💬 “I’m hitting the ball further and I feel much more open in my swing”
No fancy equipment needed—just a little space at home and 20 minutes a day. Are you in? Drop a 🔥 in the comments if you’re ready!
👉 DM me "Mobility" to join!
TA4 Fitness – Stay strong, move better, age on your terms!
The TA4 Fitness Anti-Aging Strength System helps busy business professionals and entrepreneurs over 40 get stronger, move better and feel 10 years younger - through a personalized system built for lasting results in less time!
TA4 Fitness is about training for life, not just looks. Training movements, not body parts.
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com -
The 15:15 Pushup Challenge!
Try this push-up challenge workout!
Not many people can complete it their first try!
First off, you need to do push-ups correctly. Keep your elbows in tight to your side to protect your shoulders and use a target to make sure you’re getting full range, no cheating.
Then every 30 seconds do 10 push-ups (with that good form) at your level.
Goal is 100 push-ups in five minutes!
This is just one of the many cool workouts in the TA4 Longevity System!
TA4 Fitness – Stay strong, move better, age on your terms!
TA4 Fitness helps business owners over 40 lose belly fat, skyrocket energy, and feel 10 years younger by fixing their cortisol levels - without giving up coffee or sacrificing business performance!
As a business owner your always on - lots of responsibilities, long days and the constant pressure to perform. You're not taking care of yourself like you should and the stress is spiking your cortisol levels.
The High Performer Reboot System can transform your health and your life!
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com -
When Will it Be Time for You to Take Care of Your Health?
When will it be time for you to take care of your health?
Will it be after your first heart attack, or after you get type 2 diabetes?
After you have lots of pain in your body and your lifestyle is compromised?
If you want to live longer and better, and be able to do the things you love all of your life, you need to be training for it.
Look, I know we are all busy, but every little bit helps even two minute exercise snacks. And sometimes starting small and building up a habit is a great way to start.
If you are over 40, be sure you are working on your mobility and stability (range of motion and movement control of your body, balance, etc…) this is SO IMPORTANT.
You should also have a good strength program to build skeletal muscle (the tissue of longevity) and get some zone 2 cardio in for heart health!
All of these components are in my High Performer Reboot System if you need help!
TA4 Fitness – your lifeline for lifetime fitness!
TA4 Fitness helps business owners over 40 lose belly fat, skyrocket energy, and feel 10 years younger by fixing their cortisol levels - without giving up coffee or sacrificing business performance!
As a business owner your always on - lots of responsibilities, long days and the constant pressure to perform. You're not taking care of yourself like you should and the stress is spiking your cortisol levels.
The High Performer Reboot System can transform your health and your life!
Strength workouts with Maximum ROI For your time spent, mobility and breathwork to reduce stress and get you feeling younger, Zone 2 cardio for heart health, and nutrition habits that are sustainable for life!
To learn more go here: https://ta4fitness.com