ABOUT ME
Hi, my name is Stephan Alheim and I make my clients better for whatever life throws at them! READ FULL BIO
![](https://traineralheim.com/wp-content/uploads/2018/07/pushup.jpg)
TA4 FITNESS
The TA4 Longevity Program
BOOK AN APPOINTMENT
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.
![Trainer Alheim](https://traineralheim.com/wp-content/uploads/2018/07/back2.png)
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.
![Trainer Alheim](https://traineralheim.com/wp-content/uploads/2016/11/anna-150x150.jpg)
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.
![](https://traineralheim.com/wp-content/uploads/2016/11/joe-150x150.jpg)
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.
![](https://traineralheim.com/wp-content/uploads/2016/11/h1-150x150.jpg)
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
-
Do you work a desk job? ...
Do you work a desk job?
I did (shoutout to my fellow IT peeps!) and so do a lot of my clients. Well all that sitting definitely has an effect on the body, so check this out! I just posted a new 20-min mobility session on your ability to squat/hip and ankle mobility. Go to my YouTube page @ta4fitness and try it out! I bet it helps! You'll know right away!
If you like it, please share it with a fellow desk job worker!
My programs are different! They focus on how your body feels and moves rather than looks. TA4 workouts are balanced (they don’t focus on mirror muscles too much) and we work on things that matter to keep you healthy doing what you love!
Want some free workouts? Go here: https://youtube.com/@ta4fitness
TA4 Fitness - Your lifeline for lifetime fitness! -
TA4 Fitness 20-Min Squat/Hips Mobility Session
Welcome to the TA4 Fitness!
This is a mobility session from my Mobility Launch Program! It has a test-retest built in so you'll see right away how well this session works! Your first time through do the whole thing in order. Then if you find some stretches need help more than others skip ahead! If you like this reach out, (link to book a call at the bottom), I have several more 20-minute sessions available in my program!
The general rules always apply: you should never work through true pain, some stiffness or achiness is ok but not pain, try to be barefoot or in zero drop unsupportive shoes, breathe through your nose, write notes in your journal and just do your best!
Note: overtime and practice you will start feeling the stretches differently. If you don’t feel a stretch as I describe, keep practicing or comment with your questions. If you are very tight it may take time but don’t give up, these stretches and activations will help you immensely. Go slow, once again never work through pain and always breathe slow and through you nose.
For this class you will want a knee pad, pillow, cushion or similar for the couch and blaster stretch.
Content:
00:00 Welcome
00:20 Session Introduction, Rules, & What You Need
01:02 Squat Test - see how it feels!
01:40 Forward Leaning Calves 60s
03:00 Straight Leg Runners Calf Stretch 2m
08:30 Squat Test - see how it's improved!
09:15 Blaster 2m
15:50 Squat Test - check again!
16:25 Couch 90s
20:30 Squat Test - see how it improved!
21:00 Close
Exercise (done correctly) is the most potent longevity drug! TA4 Fitness mostly works with adults past 40, and most people 40+ need more components in their fitness program! These components are strength (bodyweight & loaded), mobility/stability work, zone 2 cardio/breathwork, and good nutrition habits sustainable for life - all the components in the TA4 Fitness Longevity System!
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!
TA4 Fitness - Your lifeline for lifetime fitness!
Want to work with me?
Go here for my Men’s Longevity Program: https://ta4fitness.com
For personal training or remote coaching email me or book a consultation here: https://calendly.com/ta4fitness/consultation-call -
What to do when the afternoon crash hits!
Feeling the Afternoon Crash day after day? 🥱 I challenge you to do this exercise! ... but not if you're pregnant or have any serious medical conditions!
It’s sure to wake you up AND… open your airways, improve your breathing, and help you get some extra steps in!
How many steps can you get? Comment and let me know!
Want some free workouts? Go here: https://youtube.com/@ta4fitness -
Build Abs with Strength / Reveal with Nutrition!
Want abs and a strong core?
Well here is a workout to build those muscles!
Just remember, you BUILD muscles with exercise, you REVEAL them with proper NUTRITION!
SPOT REDUCTION (the idea that if you train and area you’ll burn fat there) is a MYTH! …and any coach that says this workout will get you shredded is not telling the whole truth!
Check out my YouTube page for a handful of free trainings!
https://youtube.com/@ta4fitness -
TA4 10-Minute Core!
This is a 10-minute core workout! This will train your core muscles really nice, but to actually see your abs that involves nutrition! Don't believe anyone who says otherwise!
#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 Welcome & general rules
00:25 Deadbug & overview before starting
01:30 Interval Start. We are doing a 48:12x10 Deadbug, Opposite Toe Touch Crunch, Bicycle, Elbow Side Plank Twist, Plank, Full Tuck, Superman Floor Angels, and Swimmers!
If you enjoyed this workout give me a like, subcribe and all that other good stuff! =)
Want to work with me, go here: https://ta4fitness.com/ -
Are you missing this VIP exercise tracking component?
How do you measure exercise progress? You may be missing this VIP progress component!
One thing I see often missed in clients who come to work with me is any measurement of movement control or range of motion. Not keeping track of this (or training it), often leads to incomplete mechanics, then pain and injury.
A lot of guys will say something like “I’m just getting old”.. In regards to why their joints (shoulders, knees, etc…) are killing them. When actually they are missing range of motion and are way too tight and their soft tissue health is usually not good either!
This is why I start all my clients off with a movement screen baseline. Then through my program we actually work on improving range of motion and control and getting your body feeling better (while still building strength, burning fat and looking better too).
When you incorporate all the important components of health, with a properly balanced exercise routine, you’ll make progress in all the right areas!
This is the TA4 Fitness Longevity System. Your lifeline for lifetime fitness!