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14 Days for $14 - All Access to The Den!! 💙 Com

14 Days for $14 - All Access to The Den!!
💙 Comment “DEN” for the link.
⠀
Join us for two weeks and get an all access pass to the exact workouts, program, coaching and accountability that happens inside The Den.
⠀
📆 We start Monday, October 27. Registration closes Friday!!
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This would be a good fit for you if:
👉You want movement to be a part of your life, but don’t have the time or desire to write your own programming.
👉You want more ease in your life & movement routine.
👉Are craving efficiency in movement, made simple
👉Get in, get out, and know you did all that was needed to continue to move the needle forward.
👉Desire expert-level programming, built with an understanding of the demands of someone who’s at capacity.
⠀
Here is what you get:
▪️All access to The Den training program (Home or Gym) inside TrueCoach, an online mobile App.
▪️4 days/week for two weeks of workouts - the same workouts that are inside The Den for our members.
▪️Feedback, coaching, and support from your coaches in the App.
▪️An inside look at The Den training program, layout, format, and feel for workouts.
▪️The opportunity to enroll in The Den or DIY Den after the 14 days

🐺 Comment DEN and I’ll send you the link
🔗 Or click the link in my Bio

We’re living in a group project where no one’s

We’re living in a group project where no one’s doing their part and somehow it’s still due tomorrow 🖤

Funny how “law and order” gets flexible when i

Funny how “law and order” gets flexible when it’s your guy breaking the law. Maybe it was never about legality. Just about keeping certain people out 🖤 🫶

Out here raw dogging my runs with no music… just

Out here raw dogging my runs with no music… just me and my thoughts, which is both therapeutic and slightly unhinged.

I used to think “giving the benefit of the doubt” was a virtue. That it made me compassionate, understanding, or “the bigger person.”
But lately, I’ve realized… sometimes it’s just another form of self-abandonment dressed up as empathy.

There’s a fine line between being understanding and being someone’s emotional doormat.

For a long time, I rolled out the welcome mat for everyone… come on in, make yourself at home.

The problem is that not everyone deserved to be in my house 🏠
Some people were rummaging through my kitchen drawers and rearranging my furniture, all while I convinced myself they meant well 🫠

You have to be discerning about who gets access.
Some people can stay on the porch. Others don’t even get past the gate.
Because access to your energy (and your home) is earned and is sacred.

You can still choose empathy and hold the line.
You can still see the best in people without letting them treat you worse than you’d ever treat anyone else.

That’s not bitterness. That’s boundaries.
And they’re built from self-respect.
💙

“High reps with light weights to tone.” You’

“High reps with light weights to tone.”
You’ve probably heard that before, and while it sounds harmless, it’s not the full picture.

I’m also not here to demonize people who use that word. As a Coach, I know what they mean. So I get it.

And the more we understand, the better choices we can make for our bodies. And language matters.

Muscles don’t “tone.” They adapt to the stress you place on them. Muscles only understand tension, intensity, and recovery.
To create visible definition, you need enough load to challenge your muscles, not just go through the motions.
These adaptation happens across a spectrum, and both heavy weights and higher-rep work have a place.

Heavier loads (fewer reps) build max strength by recruiting high-threshold motor units: the ones that make you powerful.
Moderate loads (more reps) can build muscle endurance and size, especially when you train close to failure.

So yes, you can get stronger with higher reps.
But you won’t get “toned” by staying comfortable.
The key is intensity. Not the size of the dumbbell.

The problem isn’t that women do high-rep work.
It’s that they’ve been told to fear load, as if strength automatically means “bulky.”

It’s time to move past that.
You don’t need to lift light to “tone.”
You need to train with purpose, progress, and enough challenge to make your body adapt.

Strong is the outcome. Tone is just the marketing word for it 💙

Not unhinged, just a little too honest with absolu

Not unhinged, just a little too honest with absolutely zero filter 🖤

Gossip and trash talk is not the flex you think it

Gossip and trash talk is not the flex you think it is.
Quite the opposite actually.

The way you talk about others says more about your character than your success.

It’s easy to throw shade. To use gossip or criticism as a way to position yourself higher.
But that kind of success is built on shaky ground.

You don’t have to tear anyone down to prove your worth.
You don’t have to compete with people who aren’t even running your race.

HOW you build matters.
Because longevity, trust, and integrity can’t be faked. They’re built quietly, one decision at a time.

And while everyone else is chasing validation or trying to look like they’re “winning,”
you’ll still be here 👉 building something real, rooted, and sustainable.

That’s the real flex.
Share if you agree.

It’s gonna take more than that, bro. Somewhere

It’s gonna take more than that, bro.

Somewhere along the way, we were told that if it’s not perfect, it’s not worth sharing.
That we should hide the in-between moments. The not-so-cute reps, the shaky lifts, the faces we make when things get heavy.

But that’s where the good stuff happens. That’s where strength is built.
It’s not about looking flawless. It’s about showing up, rep after rep, even when it’s awkward or uncomfortable or you’re not sure if it “counts.”
 That’s the work. That’s the growth.

I don’t post to prove I’m impressive (far from it).
I post to show what real consistency looks like. 
And if seeing me be aggressively average helps you show up for yourself too, then it’s absolutely worth it.

At some point, healing can start to look a lot lik

At some point, healing can start to look a lot like hustling.

You’re reading the books, doing the journaling, going to therapy, taking the stupid walks, drinking the water… all in pursuit of being “better.”
And it’s beautiful. It’s brave work.

But sometimes, healing becomes another thing to perfect.
Another box to check.
Another identity to live up to.

What if the next part of your healing isn’t about more effort… but about more ease.

What if you don’t need another mindset shift or self-help routine. You just need to remember what it feels like to be yourself again.

The version of you that laughs more.
That feels grounded in her strength.
That trusts her body.
That believes in her own timing.

You can’t self-help your way into peace. You live your way into it. By softening, by playing, by showing up in your own life without needing to earn every breath of joy.

Healing isn’t a final destination.
It’s the quiet moment you realize 👉 You’re allowed to be both a work in progress and a masterpiece at the same time.

Some weeks the internet really earns its paycheck.

Some weeks the internet really earns its paycheck.
Just another scroll through the timeline and existential dread. It’s called balance, babe ✌️

Yes. Yes you can. 🖤

Yes. Yes you can. 🖤

Tiffany’s @luckytiff story is a reminder that st

Tiffany’s @luckytiff story is a reminder that strength training isn’t just about what happens in the gym 👉 it’s about how it shows up in your life.

A few months into The Den, she went to pick up a 50lb bag of dog food on her own.
And it was easy.
No pain. No hesitation. No fear she might hurt herself.
Just confidence.

That’s what real progress looks like when your workouts start translating into everyday strength.
When you move through the world knowing your body can handle it.

And here’s the thing: Tiffany’s journey hasn’t been perfect. She’s dealt with injuries and setbacks. But instead of giving up, she’s learned to keep showing up… with compassion, flexibility, and trust in the process.

🐺 That’s what makes The Den different.
This isn’t about grinding harder or doing it “right.” It’s about building sustainable strength in a way that fits your real life. One that supports you through busy weeks, curveballs, and everything in between.

If you’ve been on the fence, wondering if you can stay consistent, or if this could actually work for you, consider this your sign.

You can build strength that carries you through life with confidence.
You can do it without starting over every Monday.
And you don’t have to do it alone.

🐺 Join The Den… where we train for life, not just for the gym.
Enrollment is open now and we start together on Monday.
🔗 Link in bio

We work so hard to become better versions of ourse

We work so hard to become better versions of ourselves. To grow, to heal, to get stronger.
 We show up day after day, doing the small, often invisible things that no one claps for.
 And when we finally start to see the results (when the work begins to work) we move the goal posts.

We tell ourselves it’s not enough. We raise the bar. We chase the next milestone.
 We forget to honor the woman who put in the effort to get us here.

This version of you didn’t happen by accident. She’s the product of hundreds of choices that no one saw. Early mornings, late nights, hard conversations, and quiet promises to yourself that you’d keep showing up.

Don’t rush past that. Take a moment to recognize that your current reality was once something you dreamed of. Because if you never learn to appreciate where you are, no amount of progress will ever feel like enough.

That’s something we hold close inside The Den. It’s not just about getting stronger. It’s about becoming more grounded, more present, and more confident in the process.
 You’ll get: 💙 Progressive, periodized strength programs built to meet you where you’re at. 💙 Form feedback and coaching support from a real coach who sees you. 💙 Accountability and check-ins that help you stay consistent even when life gets messy. 💙 A community of women who remind you that growth is about becoming, not perfecting.

If you’re ready to keep growing, but also to feel that growth, come join us in The Den. You’ve come further than you think. Let’s keep building from here.

🐺 TODAY is the final day to join. We start Monday.
🔗 Link in Bio.

A love letter to all my clients 🫶💙🐺💌

A love letter to all my clients 🫶💙🐺💌

Every time I see Den members check in, sharing their workouts, their adventures, their stories, their kids and dogs running through the frame, I’m reminded that this is what real strength looks like.

Not just the reps. Not just the numbers. But the connection.
The way we hold each other up, reflect back what’s possible, and remind one another who we are when life gets busy and hard.

In a world where fitness programs are a dime a dozen (and AI can write one for you in seconds), this is what can’t be replicated:

🩵The people. The energy. The community that makes you better, in and out of the gym.

I’m endlessly grateful that this is what I get to do every day with the best humans around.

If you’re craving that kind of connection and strength, come join us inside The Den.
We start Monday 🐺

When Kate @kate.zanoni first joined The Den, she w

When Kate @kate.zanoni first joined The Den, she was in that uncertain space so many of us know 👉 wanting to move, wanting to feel strong again, but still carrying the hesitation that comes after injury.

She’d taken time off barbell training to rehab her back and SI joint, rebuilding her foundation with patience.

In The Den, we met her exactly where she was. Dumbbells, kettlebells, intentional progressions. No rush. No pressure. Just consistent, smart training that honored her body’s process.

And it worked.
 Within six months, Kate was back under the barbell and stronger than she’d been in years.
Hitting PRs, moving with confidence, and proving that strength doesn’t disappear. It evolves.

And the best part was watching that strength spilled into every corner of her life.
🥾Hiking 10-14 miles through the Mountain West.
🎒Backpacking with a loaded pack.
🏄‍♀️Paddle-boarding all summer.
🐾 Even lifting her 70lb rescue pup into her camper with ease.

Kate’s story is a reminder that strength training isn’t about chasing perfection. It’s about building the capacity to do the things you love with freedom, joy, and confidence.

🐺 Inside The Den, you’ll get: 🏋️‍♀️ 4 strength sessions each week 📲 Coaching feedback and form reviews from me 💬 Flexibility to move at your own pace, travel, busy weeks, and all 👯‍♀️ A community of women redefining what strong looks like

💙 If you’re ready to rebuild your confidence, lift heavy again, and bring that strength out into the world 👉 join us in The Den. We start Monday.

🔗 Comment DEN to get started, or click the link in my Bio

Somewhere along the way, human decency got politic

Somewhere along the way, human decency got politicized. Empathy became “woke.” Critical thinking became “elitist.” Liberation and the simple idea that all people deserve to live free, safe, and whole, became something to fear instead of something to fight for.

We started calling compassion “controversial.”
We started calling truth “bias.”
And we forgot that democracy only works when we protect the humanity of everyone in it.

It’s not radical to want people free from oppression.
It’s not radical to want your community educated, cared for, and safe.
It’s not radical to believe that bodily autonomy, civil rights, and integrity are non-negotiable.

That’s not partisanship.
That’s the foundation of liberation.
Because freedom that only protects a few isn’t freedom. It’s control.

This is about choosing community over cruelty.
Care over convenience.
Truth over comfort.

It’s about remembering that liberation is collective and that each of us has a role in creating a world where everyone gets to belong, to breathe, to be.

It’s believing, even now, that we can build something better.
Not someday. Not if.
But together.

Somewhere between healing and hexing 🖤 The girl

Somewhere between healing and hexing 🖤 The girls have stopped people-pleasing 🫶

Let me know which one if your favorite!

There are some clients who feel like part of the f

There are some clients who feel like part of the fabric of The Den, and Jackie @drjackiefenton is one of them 💙

She’s been here since the beginning. A true OG.

I’ve watched her grow stronger through every season of life… literally.
From the video of her doing goblet squats while holding her baby (one of my all-time favorites 💪 + 🥹) to now seeing her check-ins with baby number three, hiking with her family, and getting back into tennis, it’s been incredible to witness.

What moves me most isn’t just the strength she’s built, but the steadiness. The Den has been her anchor ⚓️ something to lean on when life feels chaotic.

Good programming isn’t about perfection. It’s about giving you something to return to, no matter what season you’re in.

Jackie’s also a physical therapist, so autonomy, movement, and listening to her body have always been part of her process.
The Den isn’t a pre/postnatal program, but she’s used it safely and powerfully through three pregnancies to support her strength and confidence through every chapter.

If you see yourself in Jackie’s story: busy, pulled in a million directions, but still craving strength, consistency, and something that’s yours… this is your sign.

🐺 Inside The Den you’ll get: 💻 Expert programming that takes the guesswork out of your workouts 📱 Coaching support and feedback so you’re never just another number 💬 A community of strong women who get it 💪 Progressive programming designed to help you build lasting strength

📆We start Monday. 🫶You can have structure and flexibility. You can be strong and compassionate. And you can absolutely do this. 🐺💙
Link in Bio. 🔗

My clients are my favorite 💙🫶🐺 They are s

My clients are my favorite 💙🫶🐺
They are some of the smartest, most driven, talented, strongest, and fittest humans I know.
⠀
AND
They still want/need help.
That’s the thing with being great… You have a great TEAM around you.
⠀
💙 Thats what being Part of the Pack is all about. My online strength and conditioning programs provide you with the plan and done for you workouts designed to help you build strength on the inside and out.

Just imagine...
⠀
🤳Instead of scrolling the internet for random workouts and worrying if they are actually working... you open your App, have a plan to follow, execute said plan, and move on with your day.
⠀
A PROGRAM WITH STRUCTURE CHANGES EVERYTHING
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🚀 Implementing a well thought out program that goes BEYOND 4- 6 weeks is key to getting you where you want to go.
⠀
💙Let me explain...
Inside The Den, I break down the yearly periodization like this:
⠀
☑️Determine the training goal. What adaptations do we want?
☑️Then, plan out the Meso Cycle (3-ish months)
☑️Fill in Main Lift progressions
☑️What accessory work is needed to fill in the gaps?
☑️Assign sets/reps over selected time
☑️Fill in deload weeks.
⠀
✔️Then fill in the Micro Cycle (4-ish weeks)
✔️Look at overall volume
✔️Double check training splits are balanced
✔️Look at Tempo, Rest, and RPE
⠀
You see, I work with a lot of fitness professionals, physical therapists, and coaches who already KNOW these things matter.
But to take the time to put it together for themselves is cumbersome and quite frankly - they don’t want to.
⠀
So I do it for them.
And I am inviting you to join us.
⠀
🐺we start Monday! Comment DEN for all the info.
🔗 Or head to the link on my Bio.

It’s funny how growth and healing can look dange

It’s funny how growth and healing can look dangerous from the outside. From their perspective, maybe I’m cold. Maybe I’m unrecognizable. Maybe I’m “the problem.” But I promise, they never had to see it that way. They never had to treat people like obstacles or weaponize their pain to make someone else small.

I don’t care how people move in this world… (well, maybe I do, because some things matter). Respect matters. Integrity matters. But I will never exit a room with the intention to shatter or break someone, all while hiding behind a mask of righteousness. That’s not growth. That’s fear masquerading as control.

Being the villain in someone else’s story is just the cost of becoming unapologetically yourself.

It’s the byproduct of showing up fully, drawing boundaries, and refusing to shrink to make someone else comfortable.

That’s the flex: they get to write the story, but I get to live the life. And the life is mine.
💙

© 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