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DIY Den - Home - Monthly - Generosity

DIY Den – Home – Monthly – Generosity

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What a week 🤠🖤😈 Just trying to get to the season f

What a week 🤠🖤😈
Just trying to get to the season finale of Lioness. How bout you?

IG Live with current member, Molly Lupo @drmollylu

IG Live with current member, Molly Lupo @drmollylupo
Nurse practitioner, business owner, and mom of 4… Molly has been Part of the Pack for over two years!!

We cover:
🔹 15:30 - the advice she would give to herself before she started
🔹 5:30- what makes The Den different from other programs she has tried
🔹 the type of coaching she received and how it’s changed her
🔹 what a typical week looks like for this busy working mom and how she “fits it all in”
🔹 41:15- what she would say to you if you were on the fence about joining The Den.

🐺 The Den opens MONDAY… limited coaching spots.
💙 Comment DEN and I’ll send you the info.

[Doors to The Den open Sept 21]🚨 We tend to think

[Doors to The Den open Sept 21]🚨

We tend to think “athletic” is a category you either belong to or you don’t.
Like it’s for the people who played sports growing up, or who still can pull off a sprint without thinking twice.

But athletic qualities aren’t an identity. They’re a set of things you can train... strength, power, speed, the ability to move well and recover fast.

👉 And you don’t have to have ever called yourself an athlete to build those qualities in your own body, at your own pace, starting exactly where you’re at right now.

🐺That’s what we’re building inside The Den. Not so you can compete with anyone or chase some old version of yourself. So you can feel strong and capable in the body you’re actually living in today.

💙Doors open September 21st.

Being “apolitical” isn’t neutral. It’s a stance,

Being “apolitical” isn’t neutral.
It’s a stance, and it almost always ends up protecting whoever already has the power.

When you stay quiet because you don’t want to “get political,” you’re not opting out of the conversation. You’re taking a side without saying it out loud, and that side is usually the status quo. The people who benefit from things staying exactly as they are love it when everyone else decides to sit this one out.

I don’t spend my time coaching women to build strength just so we can go quiet the second something actually matters. Strength isn’t just physical. It’s having an opinion and being willing to say it, even when it’s uncomfortable, even when it might cost you a few followers 🤷‍♀️

Silence has never protected anyone who needed protecting. It’s only ever protected the people doing the harm.

I have to tell y’all about this incredible woman a

I have to tell y’all about this incredible woman and also where Gina @glaroche started…

She told me, straight up, “I am never stepping foot into a gym.” 🤣

So we started her at home. No gym, no fancy equipment, nothing that looked like a big transformation... just her, showing up, learning, practicing, completing one small session at a time.

And now? Watch her lift. This is not the same person who swore off gyms a few years ago.

This is exactly why I do this work.

You don’t need the gym, the equipment, or the “right” body to start.
You just need one small session that meets you where you actually are.

I promise you - your 80 year old self with thank you.

If you’ve been telling yourself you’re not “the type”... Gina will absolutely tell you you’re wrong.

🐺 The Den opens next week and coaching spots are limited.
💙 Comment DEN and I’ll send you everything.

(🎥 all videos posted with Gina’s permission. The client/coaching space is sacred to me)

If this made you want a program built on real phys

If this made you want a program built on real physiology instead of fear-based nonsense, The Den opens to new members September 21st.
Foundational strength, done right. 🐺

📈 I want better training for women. And a program that will deliver the results you are working hard to achieve.

💙 Comment DEN and I’ll send you more info.
🔗 Or head to the link in my Bio.

The ability to say yes for anything - whatever lif

The ability to say yes for anything - whatever life throws your way.

The Den is for the woman who wants to be strong af, make progress, see results, AND build her life outside the gym.

💙Come train with me 🐺 Become Part of the Pack.
🔗 in Bio

Spoiler: the med ball isn’t training power unless

Spoiler: the med ball isn’t training power unless you’re dosing and using it correctly 👀

I get why the association is automatic.
Med ball in hand, and your brain goes straight to power.
It IS an incredible tool for that, and it’s also one of the most misused pieces of equipment in the gym, because slamming it over and over doesn’t build power 👉 it just builds fatigue that feels productive because you’re sweating and out of breath.

Power is a skill, not a byproduct of effort.

It requires your nervous system to produce and absorb force fast, and that only happens when the intensity, the volume, and the velocity are actually dosed for where your body is right now.

📈 This is why I program med ball work in a progression:

🔹Foundation first: strength and stability patterns without the ball, so your body already owns the positions you’re about to load

🔹Slow, controlled loading: using the ball as light resistance to reinforce those positions, not to generate speed yet

🔹Sub-maximal throws: introducing velocity and force production at an intensity where your form doesn’t break down

🔹Full-velocity, multi-planar power: this is where max-effort slams and rotational throws actually belong, once your tissue is ready to absorb that kind of force

🔹Integration: power work layered into exercises and movement patterns that mirror what your life actually asks of you

🐺 The Den opens Sept 21.
💙 Comment DEN if you want a free week of workouts to preview.

Skinny, as a cultural ideal, has never been about

Skinny, as a cultural ideal, has never been about health or choice.
It’s a tool. A system. A way to keep certain bodies small, compliant, and silent.
It’s a reflection of the power structures we move through every day: patriarchy, white supremacy, capitalism. These systems thrive when bodies are exhausted, distracted, or diminished.

Building strength, on the other hand, is political. Training is a practice in agency, autonomy, and presence. Choosing to move, lift, and grow your body is choosing capacity over compliance. It’s refusing to let systems define what you can be or how you can show up.

Strong bodies are capable. They are resilient. They take up space. They make authority think twice. Training isn’t just physical: it’s a way to cultivate clarity, confidence, and a sense of self that cannot be easily policed or silenced.

Choosing strength is choosing yourself. It’s saying yes to your agency, your capacity, your voice… even in a world that profits from your exhaustion. It’s showing up for your body, your mind, and your life in a way that cannot be silenced. Every lift, every step, every act of care is a reclaiming of power.

Strength doesn’t just resist systems of control. It opens the door to what’s possible when you refuse to shrink. And that is a place of hope, clarity, and real freedom 💙

Can’t tell me nothin 😈 Especially that load of cr

Can’t tell me nothin 😈

Especially that load of crap SkinnyTok and diet culture keep trying to sell.

A thigh gap and eating like a toddler isn’t impressive to me. It just tells me you’re steeped in diet culture up to your eyeballs.

I’m here to offer something else.
🐺 A way of training that opens up more possibilities than a smaller body ever could.

Strength expands what you’re capable of.

It’s how we train inside The Den.
👉 Enrollment opens Sept 21.
💙 Comment DEN for info

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #pullups

Your guess is as good as mine. 🖤🤠🔪😈

Your guess is as good as mine. 🖤🤠🔪😈

There’s a version of you that you already know is

There’s a version of you that you already know is possible...
you can feel her, even if you can’t fully picture how to get there yet.

What most women are missing isn’t more motivation 👉 it’s a place to actually put that vision so it has room to grow.

💙 That’s what the Den was built for.

#strengthtrainingforwomen #onlinefitnessplan #onlinefitnessprogram #strongwomen

It’s the structure and the coaching that turns the woman you’re holding in your mind into the woman you actually become.

🐺 If you’ve been carrying that vision and just need somewhere to build it, comment DEN and I’ll send you the details.

When being called a Passenger Princess is the bigg

When being called a Passenger Princess is the biggest compliment 👸

Being able to say YES is a huge reason why I train the way I do.

If you also love to say yes to the hike, the travel, the yard projects and home improvements, and not worry if you are capable or not - The Den is for you.

Inside The Den, you get:

💪 4 workouts/week: 3 progressive strength workouts + 1 conditioning workout (built for busy women, 40–50 min each)
📱 TrueCoach app access: track your progress, see demo videos, and log your lifts
🧠 Expert programming designed by a collegiate strength coach
💬 Form feedback + coaching support (for Coaching tier)
🤝 Accountability + community: you’re never just another number

Comment DEN and I’ll send you a free week of workouts for you to preview. Spaces open Sept 21.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining

… I mean maybe disrespectfully 🤷‍♀️ cause we actua

… I mean maybe disrespectfully 🤷‍♀️ cause we actually do NOT all have the same 24 hours in a day… and white knuckling and starving your way into a body you desire is a recipe for disaster.

If you’re over that bs, Welcome 👋 I’m Allison @allisontenney and I coach women to be strong af without the worry and white knuckling.

🐺 My signature strength program, The Den, opens Sept 21.
💙 Comment DEN if you want a free week of workouts to preview before then.

Meet Danielle @dlaroche3 🐺 She’s been part of th

Meet Danielle @dlaroche3 🐺

She’s been part of the pack for a while now, and what she’s built goes so far beyond the way she looks (and she’s very happy with that as well 🍑😉)

She talks about hitting rock bottom and the trust it took to actually make a change, and I still get in my feels hearing her tell it 🥹

She started this on high cholesterol and high blood pressure medication, and watching her improve those markers through consistent strength training is exactly why I do this work.

This is what I want you to see instead of another fitness influencer’s highlight reel.
👉 Real clients, doing real work.

🐺The Den opens for new members September 21st, and it’s the foundational strength program for women who want real structure and progress without turning their whole life upside down.
💙I only have a limited number of coaching spots.

Drop a comment and let Danielle know how amazing she is below. 🐺

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #strongwomen #strengthtraining

Just sayin 🤷‍♀️ You’re not paying for someone to t

Just sayin 🤷‍♀️
You’re not paying for someone to tell you what to do. You’re paying to stop being the person who has to figure it all out alone 🐺

The Den opens for enrollment Sept 21 🐺

💙 Comment DEN if you want a free week of workouts to preview before then.

“I love your program and I’m the fittest I’ve ever

“I love your program and I’m the fittest I’ve ever been, but I want my ass to grow.” 🍑

A client said this to me recently, and instead of handing her a new program, I made a few tweaks to the one she already had. Specific hypertrophy swaps, a few suggestions built around what her body needed, and her commitment to actually implement them. I already know she’s going to get there. 🍑🙌

She didn’t need a “booty blasting” program.

I think programs like that leave too much on the table for the rest of your training.

What she needed (and what most women asking for this actually need) is a program built to develop the muscle behind the adaptation they want, without sacrificing performance, mobility, or everything else that program should be doing for you.

I’ve had other clients tell me they want a BBL.
I’ve had clients tell me they want to build their legs.

And answer is the same either way, because glute growth isn’t its own separate track 👉 it’s what happens when the training underneath it is actually built well.

For one client, that meant adding hip thrust drop sets to the end of her deadlift.
For another, it meant swapping bilateral movements for single leg work and adding reps for hypertrophy.

Want this kind of coaching, modifications and suggestions built around your specific goals, without the 1:1 price tag? That’s exactly what The Den is for.

💙 Comment DEN and I’ll get you the details. Spots are limited. 🐺

#strengthandconditioning #onlinefitnessprogram #glutegrowth #strengthtraining

You have to be willing to try. Try the new progr

You have to be willing to try.

Try the new program.
Try the new exercise.
Try the coaching cue.

And then be willing to stick to it. Because on the other side is the transformation you are after.

My signature program, The Den, opens Sept 21.

The Den is for women who want to: ✅ Build muscle and feel strong without spending hours in the gym ✅ Train consistently, even with a full plate (hello work, kids, life!) ✅ Follow a progressive, smart program that adapts with them ✅ Be coached with compassion, not shame ✅ Stop chasing perfection and start owning their strength

Here’s what you get when you join: 🔥 4 strength workouts per week (delivered through the TrueCoach app) 🎥 Video demos + clear instructions so you’re never left guessing 📈 Built-in progression to keep you challenged + growing 💬 Feedback and coaching because you’re not just a number 
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

Comment DEN to try a free week of training as a preview before joining.

My clients are successful because we do BOTH. Of

My clients are successful because we do BOTH.
Of course finding a good program matters, but your mindset around that program and the way you are coached (I would argue) matters just as much.

🐺 Inside The Den we combine expert level programming AND ways to practice prioritizing yourself so you don’t have to wait to hit rock bottom.

💙 You ready? September 21.
👉 Comment DEN if you want a free week of workouts to preview.

If you want a program that sees you beyond the num

If you want a program that sees you beyond the number of the barbell, or the sets/reps or periodization plan… The Den can transform your body AND mind. It’s how I coach and my why. And I will never shut up about how intricately linked they are.

🐺 The Den opens Sept 21. I have ten coaching spots available.
💙 Comment DEN for a free week of training.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #strengthtraining #saltlakecityfitness

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact