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It’s easy to feel like strength is just another

It’s easy to feel like strength is just another thing on your to-do list. Something you “should” fit in, but never really prioritize 👀

But what if it didn’t have to be that way?

The Den is more than workouts 👉 it’s a space where you’re seen and supported exactly as you are.

🩵Where you’re not just another name on a roster, but part of a community that understands the messy realities of life—work deadlines, family demands, unexpected setbacks—and still shows up.

🤸This is where you can let go of the mental gymnastics… the constant debate in your head about whether you’re doing enough or if you “deserve” the time.

It’s about building strength on your terms, with a plan that respects your busy life and a coach who meets you with empathy, not expectations.

📆 We start Monday. Now is the time to join.

If you’re tired of trying to go it alone… if you’re ready to stop wrestling with perfection and start building real, lasting strength in a place that feels like home 👉 this is your moment.

💙 Join The Den today. Because you deserve more than just a workout. You deserve a community.

🐺 Link in bio.

You’re not chasing a version of yourself you mis

You’re not chasing a version of yourself you miss.
You’re becoming the strongest version of who you are now.

More energy. More strength. More trust in your body.
Workouts that fit your life… not the other way around.
Support that doesn’t expect perfection.

Here’s what you get when you join The Den: 🔥 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 from me 👉 because you’re not just a number

Choose the level of support that fits your needs:
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

🐺 New training cycle starts Monday.
💙 Join us now and stop starting over.
⁠
🔗 Link in bio to get started.

My Roman Empire is watching women win 🖤 @taylor

My Roman Empire is watching women win 🖤
@taylorswift

#swiftie #taylornation #reputation

When I was in my 20s and early 30s, I thought a lo

When I was in my 20s and early 30s, I thought a lot about maintaining my physique.

And honestly? It wasn’t that hard.
I had time. I had energy. My metabolism was humming along.
Life looked different.

But now?
My time is stretched. Priorities have shifted. And I’ve had to rethink what it means to feel strong in this season of life.

👉 We naturally lose 3–5% of our muscle mass every decade after 30.
And muscle isn’t just about aesthetics… it’s your metabolism, your energy, your bone health, your freedom to stay active and independent as you age.

AND…
You can build muscle at any age.
Yes, even now.
Yes, even if you’re starting again.
Yes, even with a full plate.

Inside The Den, I teach you how to build real strength, inside and out.
Through smart, progressive programming, compassionate coaching, and a realistic approach to consistency…
You’ll not only maintain, you’ll thrive.

💙 We start Monday.
This is your nudge. Your permission. Your next step. Join us and see what your body is still capable of.

Drop a 🐺 or DM me “DEN” and I’ll send you the link.

I put this on my story yesterday and thought it de

I put this on my story yesterday and thought it deserved a spot on the feed as a reminder that community is not a deliverable. At least not over here. It’s a powerful tool towards our collective liberation and we must keep that at the center as a reminder of what we are really doing here.

What does community mean to you? I’d love to hear in the comments 👇

The Den was built for women like you…women who w

The Den was built for women like you…women who want structure, not stress.
Who want strength, not shame.
Who want a training plan they can actually stick with.

And that’s exactly what The Den delivers.

🏋️What training inside The Den looks like:

🐺Each week is intentionally programmed for full-body strength and recovery, using proven training principles like progressive overload, movement pattern variation, and smart accessory work.

🐺Each training phase is 4 weeks long and uses progressive overload to help you build strength, increase capacity, and avoid burnout.

📆 Here’s the weekly layout:
Monday – Squat Focus
Tuesday – Conditioning
Thursday – Upper Body Push/Pull
Friday – Hinge / Deadlift Focus

Each session includes:
✅ A mobility-based warm-up
✅ One main lift to focus on strength
✅ Accessory work to support joint health, muscle balance, and overall athleticism

Choose your membership:
🩵The Den – Coaching ($139/month)
Includes:
👉All workouts delivered in the TrueCoach app
👉Personalized coaching feedback on form
👉Monthly check-ins and real-time support from me
👉Perfect if you want expert eyes and accountability from a coach you trust.

🩵The Den – DIY ($79/month)
Includes:
👉Full program with workouts
👉Monthly check-ins (no form feedback)
👉Great if you’re confident training on your own but want a smart, sustainable plan.

Enrollment is open. We start MONDAY.
Let’s train.
(Link in bio to join The Den.)

Most workouts are designed to make you tired. The

Most workouts are designed to make you tired.
The Den is designed to make you better.

I used to chase soreness, sweat, and the feeling that I’d “earned” my rest.
But when I shifted to performance-based training, everything changed.

👉 I felt more powerful in my body
👉 I built real strength and stamina
👉 I stopped burning out and started progressing
👉 I trained with purpose — and got results that lasted

🐺 Inside The Den, we train differently:
✅ Progressive overload
✅ Smart intensity (not just HIIT)
✅ Multi-planar strength + mobility
✅ Built-in recovery to support real life

This isn’t about perfection.
It’s about consistency, capability, and training like someone who knows she’s built for more.

🐺 Doors to The Den are open.
💙 Tap the link in bio to join us.

Let’s build the kind of strength that carries over into everything.

The Den was built for women like you…women who w

The Den was built for women like you…women who want structure, not stress.
Who want strength, not shame.
Who want a training plan they can actually stick with.

And that’s exactly what The Den delivers.

🏋️What training inside The Den looks like:

🐺Each week is intentionally programmed for full-body strength and recovery, using proven training principles like progressive overload, movement pattern variation, and smart accessory work.

🐺Each training phase is 4 weeks long and uses progressive overload to help you build strength, increase capacity, and avoid burnout.

📆 Here’s the weekly layout:
Monday – Squat Focus
Tuesday – Conditioning
Thursday – Upper Body Push/Pull
Friday – Hinge / Deadlift Focus

Each session includes:
✅ A mobility-based warm-up
✅ One main lift to focus on strength
✅ Accessory work to support joint health, muscle balance, and overall athleticism

Choose your membership:
🩵The Den – Coaching ($139/month)
Includes:
👉All workouts delivered in the TrueCoach app
👉Personalized coaching feedback on form
👉Monthly check-ins and real-time support from me
👉Perfect if you want expert eyes and accountability from a coach you trust.

🩵The Den – DIY ($79/month)
Includes:
👉Full program with workouts
👉Monthly check-ins (no form feedback)
👉Great if you’re confident training on your own but want a smart, sustainable plan.

Enrollment is open.
Let’s train.
(Link in bio to join The Den.)

Inside The Den, you’ll see movement patterns lik

Inside The Den, you’ll see movement patterns like this front-loaded squat programmed consistently—because strength comes from training patterns over time, not from having the “perfect” piece of equipment.⁣
⁣
That’s why The Den includes multiple variations: barbell, kettlebell, dumbbell, and bodyweight options—so you can train in a way that fits your setup.⁣
⁣
✅ Same movement pattern
✅ Different tools
✅ One smart, flexible program⁣
⁣
This is strength that meets you where you are 👉 at home, in the gym, or somewhere in between.⁣
⁣
You don’t have to wait until conditions are perfect to get stronger. You just need a program that actually works for your life.

Choose the level of support that fits your needs:
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

🐺 Ready to make it work with what you’ve got? The Den is open.
Comment DEN and I’ll send you the info, or hit that link in my Bio.

This isn’t about revenge bodies or fitting into

This isn’t about revenge bodies or fitting into skinny jeans (millennial women have been there, done that).

It’s about reclaiming strength in a world that told us to be quiet, agreeable, and easy to manage.

We lift because we’re angry.
We lift because we’re healing.
We lift because we’re tired of shrinking ourselves to make others comfortable.

Strength training isn’t just about muscle… it’s about agency. Autonomy. Rage.

The kind of rage that simmers under the surface when you’ve spent years people-pleasing, over-achieving, and carrying the emotional labor of everyone around you.

So no, Karen. We’re not here to tone.
We’re here to channel generations of repressed female fury into our glutes… and maybe put a few Chads in their place along the way.

Tag the women who spot you, hype you, and remind you that strong is your birthright.
This is what taking up space looks like.

I’ve been showing up on the internet now for ove

I’ve been showing up on the internet now for over a decade 🤯
It feels vulnerable to share pieces and parts of myself, but I also wish I had someone that understood the many pieces and parts that go into this journey.
⠀
That you are NOT alone.
That your self worth is inherent.
⠀
I’ve been a strength and conditioning coach for over 17 years. Coaching and connection comes as naturally to me as breathing. I have always connected through sport, and now I get to do that through my business - helping women see how strong they have truly been all along.
⠀
I don’t know who needs to hear this - but your worth is more than a number on the scale, or the number on a barbell.
⠀
Through strength and conditioning, we can reclaim our relationship to our body.
⠀
Let me show you how.
⠀
🐺Doors to my signature program, The Den, are open. We start a new training cycle on Monday.
.
THE DEN Program Details:
👉 3 lifts + 1 conditioning session per week
📆 3 month training phase broken into 4 week blocks (full year plan and beyond)
🏋️‍♀️ Training days are Squat dominant, Bench/Upper body, Deadlift/Hinge
🫶 warm up, mobility, prep work
💬 Form feedback and coaching support
📈 Sets, reps, Tempo, rest
⏰ 40 - 60min strength based workouts
🎥 Video Demos
📱 Mobile App platform (TrueCoach) - weekly coaching comment/support
📍 Gym OR Home version
🩵 DIY Version if coaching is not a priority
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up when this shit is hard - JOIN US.
.
💙 Comment “DEN” and I’ll send you the link

The Den was built for women like you… Women who

The Den was built for women like you…
Women who want structure, not stress.
Who want strength, not shame.
Who want a training plan they can actually stick with.

And that’s exactly what The Den delivers.

🏋️What training inside The Den looks like:

🐺Each week is intentionally programmed for full-body strength and recovery, using proven training principles like progressive overload, movement pattern variation, and smart accessory work.

🐺Each training phase is 4 weeks long and uses progressive overload to help you build strength, increase capacity, and avoid burnout.

📆 Here’s the weekly layout:
Monday – Squat Focus
Tuesday – Conditioning
Thursday – Upper Body Push/Pull
Friday – Hinge / Deadlift Focus

Each session includes:
✅ A mobility-based warm-up
✅ One main lift to focus on strength
✅ Accessory work to support joint health, muscle balance, and overall athleticism

Choose your membership:
🩵The Den – Coaching ($139/month)
Includes:
👉All workouts delivered in the TrueCoach app
👉Personalized coaching feedback on form
👉Monthly check-ins and real-time support from me
👉Perfect if you want expert eyes and accountability from a coach you trust.

🩵The Den – DIY ($79/month)
Includes:
👉Full program with workouts
👉Monthly check-ins (no form feedback)
👉Great if you’re confident training on your own but want a smart, sustainable plan.

Enrollment is open.
Let’s train.
(Link in bio to join The Den.)

It’s that time… DEN DOORS ARE OPEN 🚀🐺 An

It’s that time… DEN DOORS ARE OPEN 🚀🐺
And if we’re launching, the Dino suit is in full effect 🦖🤣
#shenanigans

🚨 The Den is officially OPEN! 🚨  If you’

🚨 The Den is officially OPEN! 🚨
 If you’ve been waiting for a strength training program that’s built for real life—this is it. 🐺
No more all-or-nothing plans. No more quick fixes that leave you burned out and blaming yourself.

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 from me—because you’re not just a number 
Whether you’re an athlete, a busy mom, or a movement pro ready to take care of yourself for once—The Den is here for you.

This is the strength training plan that finally makes sense. The one you can stick with. The one that helps you feel strong, capable, and grounded—without needing to be perfect.

DM me DEN or click the link in bio to join us.

I’m not falling for it. Not the soreness-as-succ

I’m not falling for it.
Not the soreness-as-success myth.
Not the “wellness” that’s just diet culture in disguise.
Not the idea that if you just tried harder, everything would fall into place.

This industry makes billions off women second-guessing themselves.
Off shrinking.
Off staying quiet.
Off systems that tell you your body is the problem … and then sell you the solution 🤮

This isn’t about willpower - it’s about systems.
This isn’t about aesthetics - it’s about autonomy.
And this isn’t just about working out - it’s about liberation.

We’re done playing by rules that were never made for us.
We’re building strength on our terms.
Not to be smaller, but to take up space.
Not to conform, but to come home to ourselves.

🐺If you’re ready to train in a space where strength isn’t about shrinking, where your body isn’t a project, and where you’re supported as a whole damn human 👉 The Den is waiting for you.

💙 Comment DEN and I’ll send you the link

The gym doesn’t solve all your problems. But it

The gym doesn’t solve all your problems.
But it sure can help you face them.

It’s not therapy.
It’s not a magic fix.
It’s not a replacement for rest, boundaries, or honest conversations.

AND
It is a place to breathe.
To move through big feelings.
To reconnect with your strength when everything else feels like a mess.

Lifting with your bestie while ignoring your problems for an hour?
That’s not avoidance—it’s regulation.
It’s community.
It’s coping.

Because showing up for your body isn’t just about fitness.
It’s about reminding yourself: you can do hard things—even when life feels heavy.

🖤 Tag your gym bestie who helps you carry it all.

There’s a difference between isolating and choos

There’s a difference between isolating and choosing peace. Between being liked and being true.
I don’t need more noise. I need more alignment.

I protect my peace like it’s my job. Because it kind of is.

Not everyone gets access. And not everyone should.
Silence isn’t a flaw. It’s a boundary.

[Doors open MONDAY to The Den 🎉] Let’s be re

[Doors open MONDAY to The Den 🎉]

Let’s be real 👉 it’s hard to stay motivated when you’re not sure if your workouts are actually working. That’s why knowing the why behind your training isn’t just helpful—it’s everything.

Inside The Den, you get monthly emails to let you know what the purpose is behind your training phase and what to expect.

Here’s the deal: Every phase of your program is designed with intention. 💡
I explain exactly what we’re doing, why we’re doing it, and how it all ties into your long-term strength goals in your monthly training email. 📩

Here’s what an effective training program really needs:
👉 Progressive overload to ensure you’re consistently building strength without plateauing.
👉 Structure and variety so you’re engaged, motivated, and training all the right movement patterns.
👉 Psychological balance: a mix of challenge and flexibility to keep you confident, avoiding burnout or overwhelm.
👉 A clear progression plan that matches your life, helping you build belief in what you’re capable of achieving.

🐺 This isn’t about random workouts. Every phase builds on the last, with a focus on long-term growth—because strength is a journey, not a quick fix.

💙 I help you understand the why behind your program so you can show up with confidence and purpose. 💪

👉 Comment DEN and I’ll send you the link with more info.

We stay ready 🖤😈 Tag or share with your best

We stay ready 🖤😈
Tag or share with your bestie.

Fitness is not: Long and lean muscles Looking tone

Fitness is not:
Long and lean muscles
Looking toned
A smaller body
⠀
Fitness is:
🔹Improved metabolic function
🔹Improved cardiovascular health
🔹Strong muscles, ligament, and bones
🔹Reduced stress, improved sleep, and better mental health.
⠀
Diet culture sells you fitness as a beauty standard.
Anti fatness sells you thinness.
Patriarchy prioritizes smaller bodies.
White supremacy values white bodies.
⠀
So are you actually working on your fitness? Or do you need to detangle from these systems of oppression that prioritize profit over people?
⠀
Don’t confuse looking fit with actual fitness.
⠀
“Looking fit” is a very specific, narrow, thin beauty standard that is 1) always changing and 2) meant to make you feel Not Enough
⠀
Focus on Fitness.

💙 The Den doors open Monday.
If you’re done with toxic fitspo and “shred” culture, this is your home.
We lift heavy, rest hard, and reject the nonsense.
Strong is the new rebellion… and we’re just getting started.

© 2023 ALLISON TENNEY

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About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact

About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact