My account - Allison Tenney Fitness

Skip to content

Instagram Facebook

CLIENT LOGIN

Train With The Pack

Instagram Facebook

Dashboard
Orders
Downloads
Addresses
Account Details
Logout
Subscriptions
Payment methods

Login

Username or email address Required

Password Required

Remember me

Lost your password?

Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

HOME
About
Training
Alpha

The Den
(run) wild
fitbiz
resources

Blog
Contact
My Account

Newsletter Signup

Name

Email

I used to people please my way out of things. For

I used to people please my way out of things.

For a long time I thought that was just… being considerate. Being easy to be around. The older I got, the more I realized it was actually a defense mechanism. A way of making myself smaller so there was nothing to push back against.

Two things happened as I got older: I started saying what I actually meant. And I noticed that no matter how hard I tried, some people were so committed to their own narrative of me that nothing I did was going to change it anyway. 🤷‍♀️

So I stopped. Stopped performing. Stopped participating in the chaos, the gossip, the low-frequency stuff that was never mine in the first place.

It was no longer my job to bend and shape-shift to manage someone else’s behavior.

Most freeing thing ever

I’ve done a lot of training programs over the year

I’ve done a lot of training programs over the years.
Some good, some great, and some that were just awful … and honestly, the awful ones taught me the most about what I actually need. 😣

After 17+ years coaching women in strength and conditioning, I have a pretty clear picture of what a well-built program looks like.
And when I’m shopping for one for myself, my standards are high. Not because I’m picky (well maybe a little), but because I know too much to settle.

🏔️Right now my goals are pretty specific. I’m in the middle of a cross country move to Utah, and I want to feel strong enough to actually enjoy it. To hike and frolic in the mountains like I’ve been dreaming about.
🏋️‍♀️And I have a Hyrox in September that I’m training toward, so I need a program that’s building real capacity on the endurance side AND maintaining strength.

That means I need muscle. I need conditioning. I need progressive overload AND recovery built in.

So when I’m evaluating a program, there are non-negotiables. Things I won’t compromise on regardless of how good the branding is or how many people are talking about it.

And these shouldn’t just be MY non-negotiables. They should be yours too.

🐺 If you’re not sure which program is the right fit for where YOU are right now, take the 2min quiz in my bio, or comment QUIZ.

All these years later, and you won’t find me movin

All these years later, and you won’t find me moving an inch on any of them 💙

Some of these took me years to stop softening for people who didn’t want to hear them.
Some of them I wish someone had told me when I was just starting out.

Let me know which one got you.

Shoutout to @itsamarython for the inspo. Make sure you give her a follow, especially all my runners!

Wedding guest ready. With my forever date 💕

Wedding guest ready. With my forever date 💕

I get the appeal, I do. The rest, the ease, final

I get the appeal, I do.
The rest, the ease, finally giving yourself permission to stop white-knuckling every single day… But somewhere it turned into this idea that effort is the enemy and the fix for burnout is just doing less of everything, forever. And that’s not it.

Reminder that recovery isn’t the absence of work 👉 it’s a tool you use because you’re doing hard things and your body needs a minute to catch up.
You don’t get the benefit of rest without something that actually demanded the rest in the first place.

💙And no, this isn’t about “earning rest.” That’s a different conversation…

The Friday roundup we need 🖤 And the forever firs

The Friday roundup we need 🖤
And the forever first family reminding us what leadership actually looks like.

Share and follow 💌

Hey. I see you. Not the version of you that has i

Hey. I see you.

Not the version of you that has it together. But the one who showed up anyway.

You’re doing great. Not “great for someone who’s overwhelmed.” Just great. Full stop.
💙

Share this with a friend who need to hear it 🫶

Babe. It’s a bagel. Not a moral indictment 🥯

Babe. It’s a bagel. Not a moral indictment 🥯

this isn’t a running program. and that’s exactly

this isn’t a running program.

and that’s exactly why it works.

(run) Wild is built around energy system development which means your body learns to work hard, recover, push to max effort, and sustain pace across three distinct zones 📈

When you train all three, something starts to happen that no mileage plan can manufacture: you get fitter. and then one day, almost without thinking about it, you start running.
Women who told me they hadn’t run in years, who were convinced their body just couldn’t anymore. running, because they built the engine first instead of just demanding more from a tank that was already empty.

Your body runs on three energy systems. Here’s what they actually are:

1️⃣ Aerobic
This is your foundation. oxygen-powered and sustainable. This is your base, and without it everything else has a ceiling.

2️⃣ Anaerobic
When effort outpaces your body’s ability to use oxygen, your body shifts systems, lactate builds, and over time you teach yourself to sustain harder efforts cause you become more efficient at using lactate.

3️⃣ Alactic
This is your phosphocreatine system. Aka - maximum power output in minimal time, fully independent of oxygen and lactate. This is pure speed development, and it’s ALWAYS missing from training programs.

In (run) Wild we train all three. Every week.

And here’s what that actually looks like when we start:

💙 4 min hard / 3 min easy
💙 2 x 10 min at a pushing-the-pace effort
💙 :20 hard / :40 easy x 5, for 2 sets
💙 one easy, fully conversational zone 2 run

Some members are running. Some are on a bike, a rower, or walking because the modality is your choice and the effort is relative to YOU. There is a place for you to begin here exactly as you are right now.

You want to run. I get it. And the smartest path to running isn’t more running… it’s building a body that’s actually ready for it.

Comment WILD for a free week of training, or hit that link in Bio to join the training team and become Part of the Pack 🐺

The weighted vest conversation is everywhere right

The weighted vest conversation is everywhere right now and most of it is leaving out the MOST important part.

🦴 Your bones are living tissue. The spongy inner structure responds to mechanical load and impact by laying down new material and reinforcing what’s already there. Thats the key. You have to stress the skeleton, signal the bone to adapt, to get stronger over time.

Walking with a weighted vest adds load. And that’s not nothing. If it gets you moving more, great! Keep the vest.

👉 But a weighted vest doesn’t produce the kind of ground reaction force that drives real bone adaptation.
Jumping, landing, lifting heavy, absorbing impact… that’s the signal your skeleton is actually waiting for. That’s what tells your bones the environment is demanding and they need to get stronger to keep up.

Power is also the first physiological quality you lose with age. And power (the ability to produce force quickly) comes from training that looks exactly like what you saw in this video. Not from a walk, weighted or otherwise.

So if you came to this corner of the internet because you’re thinking about bone health, muscle, longevity, staying strong and capable for the next few decades… welcome, you’re in the right spot.

🐺 The Den and Alpha are both rooted in strength, power, and progressive training that actually moves the needle.

So no, I don’t have an affiliate link for a weighted vest 🤷‍♀️ just programs that get you strong and performing at your highest level.

Link in Bio.
Your bones will thank you.

The either/or has never been about your body 👀 R

The either/or has never been about your body 👀

Running makes you a better lifter.
Lifting makes you a better runner.

Any decent strength and conditioning coach has known this forever and we’ve been programming it for athletes at the highest level of sport for as long as the research has existed.

The separation was never a training philosophy 👉 It was a marketing strategy, and it worked because it made you the problem:
Too much cardio.
Not enough cardio.
Bulking up.
Not enough muscle.
The goal posts moved because moving them was the whole point.

(run) Wild was built for the woman who already knows she want both.
Four days a week, all three energy systems, heavy lifting and real conditioning in the same program because that’s what athletic training has always looked like.

If you’ve been waiting for something that finally treats you like an athlete, this is it. 🐺

🔗 Link in bio.
💙 Or comment WILD and I’ll send you the info.

Go on. I’ll wait… we talk about bodies like they

Go on. I’ll wait…

we talk about bodies like they exist in a vacuum.
Eat better. Move more. Manage your stress. Get more sleep.

As if all of that comes down to willpower and good choices.
But access to nutritious food, to healthcare, to safe places to move, to the time and bandwidth to actually rest… none of that has ever been distributed equally.

When millions of people are losing food assistance, when medical debt is one of the leading causes of bankruptcy in this country, when entire communities don’t have a grocery store within miles 👉 that’s a system, built and maintained on purpose, while one person sits on more wealth than most countries generate in a year.

Bodies are political because the conditions that shape our health were decided by people who will never feel the consequences of those decisions.

lol, if you’re on the trail - we’re racing. Lock i

lol, if you’re on the trail - we’re racing. Lock in.

#strengthandconditioning #runninghumor #onlinefitnessprogram #onlinefitness

The moment of cringe is always worth it. Sure, I

The moment of cringe is always worth it.
Sure, I still wonder if people are judging me but I never let it stop what I know to be helpful.

If I let even the possibility of judgement stop me, I’m not sure I’d have the business I have right now.

You have to get out of your own way, be willing to be a bit cringe, cause it’s only cringe until people start asking you how you do it or telling you how much it’s helped them.

Keep showing up. Keep hitting record.
🐺💙

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining

My client writes “as invited” under her exercises

My client writes “as invited” under her exercises on her program and attaches a video for me to look at her form. I love this cause it removes so much of the all-or-nothing thinking.

An invitation feels so different than as assignment you are given. It’s a choice and inside that choice lives autonomy and the relationship you get to build.

💙💙💙
Grateful for my amazing members and clients

“As invited” The mindset shift you didn’t know yo

“As invited”
The mindset shift you didn’t know you needed.
Seeing your workout as a choice instead of another thing you need to white knuckle your way through or feel guilty about.

Grateful and honored that these are the women I work with 🐺💙🫶

Your Friday dump 🖤 😈

Your Friday dump 🖤 😈

It’s never ALL one thing (both/and, always). Wal

It’s never ALL one thing (both/and, always).

Walking, Pilates, weighted vests… that’s fine to get you moving, but I WILL be telling you the research behind muscle and power decline as you age, because the “gentle era” of fitness loves to target and scare women over 40 into shrinking, and I’m here to tell you it’s nonsense NOT to lift and be powerful.

Here’s what they conveniently leave out… after 40, your muscle mass and strength slip by around 0.5–1% a year, which is slow enough that you barely notice it. But power 👉 your ability to produce force FAST, drops about 2–4% per year, roughly twice as fast, sometimes more.

And power is the thing that catches you when you trip, gets you off the floor, and keeps you in the game with the people you love. It’s the first thing to go and the last thing anyone tells you to train.

And no, this doesn’t mean throw box jumps into your program tomorrow and hope for the best.

💙 What it does mean:

1️⃣ Add power BEFORE you fatigue:
Explosive work belongs early in your workout, when your nervous system is fresh. Think 3–5 fast reps with full recovery.

2️⃣ Train speed with what you already do.
Drive a step-up. Throw a med ball like you mean it. The intent to move quickly is what recruits those fast-twitch fibers. The speed matters more than the load.

3️⃣ Build the strength underneath it first.
Power without a foundation is just risk. Build strength first. That’s the part the “just do jumps” crowd skips, and why people get hurt.

4️⃣ Progress it, don’t just repeat it.
Three random explosive moves on loop isn’t a plan. Power has to be built over weeks or your body adapts and stalls.

You CAN start these on your own. But sequencing, loading, and progressing them safely week over week is exactly what I do for the women inside (run) Wild. Strength AND conditioning, built so you train like the athlete you still are.

Link in bio if you’re ready to be Part of the Pack 🐺

You actually CAN have it all 🫶💙🙌 The strength. Th

You actually CAN have it all 🫶💙🙌

The strength. The cardio. The joy of watching them work together instead of forcing them to compete for your attention. Somewhere along the way someone convinced you that you had to pick one, and the happiest moment in your training is realizing that was never true.
🐺

Walking, weighted vests, Pilates… all of it has a

Walking, weighted vests, Pilates… all of it has a place, and if you love it, keep it.

But/And…
Telling you to take it easy and that weighted vest walks are enough is doing you a disservice.
It’s an assumption about what your body can handle, and honestly… it’s a lazy one.

You didn’t stop being explosive because you got older. You stopped because nobody was asking you to train it anymore 🤷‍♀️

I program jumps, sprints, and power work for the women I coach because the research demands it and because your body is still capable of so much more than the industry gives it credit for.

That’s exactly what we do inside my training programs when you are Part of the Pack 🐺 strength and conditioning built for women who want to train like the athletes they still are.

Comment QUIZ to find your perfect program in under 2 min

#onlinefitnesscoach #onlinefitnessprogram #strengthandconditioning #strengthtraining

© 2023 ALLISON TENNEY

|

|

|

|

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact