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

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

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.

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.