What Wolf Are You - Allison Tenney Fitness

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Unlearning the parts of me that was taught to see

Unlearning the parts of me that was taught to see other women as a problem to fix, compete with, or critique is an ongoing practice.

Fitness culture has spent decades telling women how to look, what to wear, and who to be in the gym. Too much. Not enough. Too sexual. Not feminine enough.
 It’s all control disguised as “health.”

But liberation in movement means we stop policing each other’s bodies and start reclaiming our own.

The gym doesn’t need less scrunched leggings.
 It needs less internalized misogyny.

No better rebellion than strength. Strength to sta

No better rebellion than strength.
Strength to stand up when they want you to disappear.
Strength to speak up when they want you to be quiet.
The body has always been a battleground for politics.
What are you training for?

Hit that share button 💙🫶

Did you know that after age 40, your muscle mass a

Did you know that after age 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, almost 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 🐺

Chalant af. It’s okay to care deeply… and to show

Chalant af. It’s okay to care deeply… and to show it.

Be your weird and wild little wonderful self. It’s like a beacon for the rest of chalant people.

Of you are also Chalant af, tap in! Let me know below 👇

Friday round up 🖤🤠

Friday round up 🖤🤠

6 months goes by quickly… until you look back and

6 months goes by quickly… until you look back and realize how much of it was quiet work nobody saw.

It happens in moments. Mostly undocumented off the internet. So please stop comparing yourself and just keep going. 6 months left to this year and my hope for you is that you continue to unlearn the shit that no longer serves you, and discover more of who you want to be.
💙🐺

I’ve had two torn hip labrum’s forever (D1 soccer

I’ve had two torn hip labrum’s forever (D1 soccer player) and they always feel better when my hips and glutes are strong. So finding ways to load the squat pattern has been key.

The Landmine squat is a great variation because of the bar path. The landmine bar is anchored at one end, so it arcs instead of being straight up/down. Which means:

🔹Less shear stress on the hips and knees
🔹Way easier to control your depth and find what feels right in your body that day
🔹 You’re still loading your quads, glutes, and hips, it’s just a different path

Strength training isn’t about one exercise being the “right” one. It’s about knowing there’s almost *always* a variation that’ll get you there.
🐺💙

Can’t tell me nothin. Even though diet culture an

Can’t tell me nothin.

Even though diet culture and the fitness industry will have you believe otherwise…

The version of fitness that gets sold to women: small, quiet, easy to market, easy to sell you on forever.
Nobody tells you that the moment you start chasing capability instead, the whole thing falls apart. You stop caring about a gap between your thighs and start caring about whether your body can pull its own weight up and over a bar. You stop asking how you look and start asking what you’re actually capable of.

Once you see diet culture for what it is 👉 a system built to keep you small… you can’t unsee it.
And you definitely can’t go back to chasing it.

Ready to train? Comment QUIZ to find your perfect program:
💙The Den - strength training membership
🩵(run) Wild - strength + conditioning for real life
🖤Alpha - performance-focused training

Best way to celebrate is to keep speaking up about

Best way to celebrate is to keep speaking up about the things that matter to you.

Inspo from @hellobrownfamily who I couldn’t agree with more 🇺🇸🥳

#strengthandconditioning #equalitymatters #equalrights #onlinefitnesscoach

Building the fitness to just… go. Go hit the trai

Building the fitness to just… go.
Go hit the trails
Go on that adventure trip
Go across the country to a new life.

So here we are, with the fitness to go. And I’m excited to explore new terrain 🏔️

He had no idea I was there. Which is honestly the

He had no idea I was there.

Which is honestly the whole thing because I knew exactly where he was. I clocked him the second he walked into my space. Tracked his movement, adjusted my setup, waited him out… and he was just fixing his belt. Completely unbothered. Not because he’s a bad guy, but because he’s never had to think about it.

Women are trained from childhood to be hyper-aware of their surroundings. Who’s next to us, behind us, how much space we’re taking up, whether we’re in someone else’s way. It runs in the background like an app we can’t close even in the middle of a heavy lift.

That awareness keeps us safe. It also costs us something. Attention, focus, energy that could be going toward the work.

This guy was harmless. Genuinely just… existing. And I respect it, while also being like, BUDDY. Any longer and I was tapping you on the shoulder.

What would you have done? 👇

Your Friday round up 🖤🦒

Your Friday round up 🖤🦒

There’s no minimum effort required to earn your pl

There’s no minimum effort required to earn your place in the gym. You don’t have to be fired up, lifting heavy, or having a great training day. You just have to get there and then do what you can with what you’ve got today.

That’s it 💙

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 🫶

© 2023 ALLISON TENNEY

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About
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Fitbiz
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Find Your Program
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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact