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If you’ve been training consistently for years and

If you’ve been training consistently for years and still feel like something’s missing, it’s probably one of these 👀

Most programs are built almost entirely in one direction 👉 Forward and back. Squat, deadlift, lunge, run.

And listen, that foundation matters. Heavy compound lifting is non-negotiable and it’s in everything I build.
But the body doesn’t only move forward and back, and if your program doesn’t reflect that, you’re missing pieces of your training that will end up hurting you in the long run if not included.

Here’s what I intentionally train every single week and program for every woman that is Part of the Pack 🐺

1️⃣ Heavy compound lifts. The foundation. Always.

2️⃣Single leg work.
Because life, sport, and stairs happen one leg at a time. Unilateral training builds the stability and strength that bilateral work just can’t replicate.

3️⃣ Plyometrics and jumping.
This one surprises people. But power is a use-it-or-lose-it quality, and women over 40 especially need to train it on purpose. Hellooooo bone density! Jump. Land. Frost.

4️⃣ Moving in different directions.
Side to side, diagonal, lateral… your body was designed to move through all of it and most programs don’t have you training it.

5️⃣ Rotation.
Your spine rotates. Your hips rotate. Your sport, your life, your longevity all depend on it. Train it.

6️⃣ Hard cardio. Genuinely hard. The kind that makes you question your choices for a few minutes. It matters for your heart, your hormones, and your head.

7️⃣ Easy cardio. Genuinely easy. Long, slow, aerobic work that builds your base and actually lets your body recover and adapt.

This is the framework inside every program I build 💙 The Den, (run) Wild, and Alpha are all designed around these exact qualities, just scaled to where you are and what you’re training for.

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

Who knew four astronauts could restore our faith i

Who knew four astronauts could restore our faith in humanity. I can’t watch an interview or a video without crying and I love that Christina Koch called us a Crew 🌎

Sometime it’s just nice to be reminded of what the best of us looks like.
Thank you to the moon and back moon 🌒

I hope you heal so hard you find your weirdest sel

I hope you heal so hard you find your weirdest self. The one that is completely unfckwithable. 🖤

I didn’t lose running because I got older, had kid

I didn’t lose running because I got older, had kids, my body changed or because I “just wasn’t a runner anymore.”

I lost it because life got big and I quietly let it go. I decided I couldn’t and then I spent years convincing myself I was fine with that.

I wasn’t.

What actually brought it back wasn’t white-knuckling my way through a return-to-running plan. It was lifting consistently, building the foundation, and stopping the habit of going all out every single time I laced up 😬

The freedom I remembered and the reason I ran in the first place, it came back (Slowly and overtime).

If you’ve been telling yourself running is off the table, I build (run) Wild for exactly this. It’s not a race plan. It’s the program that builds you back into someone who runs and loves it again.

Comment WILD for more info 🐺

Somewhere along the way, a version of you decided

Somewhere along the way, a version of you decided she wasn’t done.

She showed up when she was exhausted. She started over more times than she can count. She kept going when the motivation was completely gone and all she had left was the decision to not quit on herself.

You didn’t arrive here by accident.
You got carried here by her… by every hard season she pushed through, every morning she laced up anyway, every moment she chose herself when it would have been so much easier not to.

And if you’re in a hard season right now, keep going.
The version of you on the other side of this is going to be someone you’re really proud of, because you didn’t stop showing up for her.

Don’t quit on her.

Look, I am the first person to tell you that the b

Look, I am the first person to tell you that the best movement is the one you’ll actually do 👉 Walk, run, bike, dance. It matters.

AND… your body specifically needs resistance training.
Not for all the aesthetics the industry sells you either.
But because of what’s happening on the inside whether you’re paying attention or not: muscle loss starting in your 30s, bone density that becomes a real conversation around menopause, a baseline of strength that determines how capable and independent you feel at 60, 70, 80.

Movement in any form helps with mental health. Resistance training keeps you strong.
You need BOTH, and one doesn’t cancel out the other.

Do the thing you love AND pick up something heavy a couple times a week. Your future self is going to be really glad you did.

Need a place to start?
💙 The Den — strength training membership
🩵 (run) Wild — strength + conditioning for real life
🖤 Alpha — performance-focused training
💌 Comment or DM me “PACK” to get started

1️⃣ I give myself 24 hours before I respond to any

1️⃣ I give myself 24 hours before I respond to anything that feels urgent. Urgency is a people-pleasing trap and I know better now.

2️⃣ My phone stays on Do Not Disturb till about 12pm. I’ll get to you when I get to you.

3️⃣ Everything has a place. Food log, grocery list, kid schedules, client notes 📝 if it’s not in the system it doesn’t exist in my head.

4️⃣ I wear a uniform (black legging + workout top). On rotation over the week. Decision fatigue is real and my brain has better things to do.

5️⃣ “No” is a complete sentence.

6️⃣ I stay in my own lane. My programs, my people, my focus. That’s it.

7️⃣ I show up for people. A comment, a share, a reply… I don’t withhold support because that’s just weird to me. We’re all out here doing the thing.

8️⃣ I give myself the first 15 minutes of every day. Coffee, quiet, stretching, puppy snuggles — whatever I need to get grounded before the world starts asking things of me.

9️⃣ I stopped explaining my choices to people who weren’t going to understand them anyway.

🔟 I do the small thing immediately if it takes less than 2 minutes. Future me doesn’t need that on her list.

1️⃣1️⃣ I stopped shrinking my needs to make other people more comfortable.

1️⃣2️⃣ I eat enough. I train hard. I don’t apologize for either.

Men have been confidently running the world into t

Men have been confidently running the world into the ground for centuries, and somehow women are still the ones second-guessing whether they’re “qualified enough.”
The audacity gap is real, and it is vaaast.

I have spent a lot of time underestimating myself.

I have spent a lot of time underestimating myself. I think most women have in some version.

Not in any obvious kind of self-doubt 👉 It’s the quieter, sneakier version where you set a conservative goal because it feels responsible, and you hold back juuuust enough and call it being realistic 👀.

You manage your expectations down before you ever find out what you’re actually capable of, and you tell yourself that’s just being smart about it.

I wasn’t even planning on running this timed mile. And after 3 months of filling my own program, the work doesn’t lie. It builds underneath everything 🧱 until one day you look down at your watch mid-lap and realize you’ve been sandbagging yourself the whole time.

That moment of “wait… what if I actually go for it” is exactly what I designed (run) Wild to create. Not just a fitter version of you, but a version of you who has enough real, trained capacity underneath her that when the moment shows up, she has something genuine to reach for, and she knows it.

That last lap was the answer I didn’t know I was looking for.

Comment/DM me “WILD” if you are also ready to start 🐺

Friday dump 🖤 stay hydrated and let Kristi Noem be

Friday dump 🖤 stay hydrated and let Kristi Noem be a lesson for free. some of us have been paying attention this whole time ✌️

Being an athlete is an identity. Training athleti

Being an athlete is an identity.
Training athletic qualities is a skill set.
And you don’t have to be one to build the other. Your body can be trained for all of this… right now, in this season of life:

🔹POWER: your ability to produce force fast. It peaks earlier than strength and declines faster, which means it requires intentional training to maintain

🔹SPEED & plyometrics: ground contact, reactive strength, explosive movement. These train your nervous system in ways that traditional lifting doesn’t

🔹STRENGTH: the foundation everything else is built on. Progressive overload is how you build and maintain the muscle mass and bone density that determine how you age

🔹STABILITY: your joints, your core, your ability to control load through a full range of motion. It’s what makes strength transfer to real movement

🔹MOBILITY: active range of motion with strength behind it. Not stretching for the sake of stretching, but the capacity to move well under load

💙 This is exactly what we train inside my programs, Alpha.
Periodization, progressive overload, and the full spectrum of athletic qualities because your body deserves to be trained like it’s capable (Spoiler, because it is)

🐺 Comment ALPHA and I’ll send you a free week of Alpha workouts

Sprint, they said. 👀 Cool cool cool. And then your

Sprint, they said. 👀 Cool cool cool. And then your hamstring had second thoughts.

I love how influencers tell you to just sprint but when it comes to it - speed and top effort are something you absolutely need to prep for.

When you sprint, your body relies on what’s called the stretch-shortening cycle: the ability to absorb force quickly and then express it back out.
That cycle depends on tendons that are primed and a nervous system that’s awake and responsive.
Without that preparation, you’re asking your body to produce power it hasn’t been cued to create yet 🥴

Low level plyometrics: hops, bounds, jumps… are how you build that readiness. They’re the signal your body needs to know that something fast/demanding is coming, and that it needs to be ready to respond.

The drills in this video are progressive on purpose. You start bilateral 👉 build to single leg 👉 add direction 👉 add distance.
Each exercise asks a little more of your system so that by the time you’re sprinting, your tendons are loaded, your mechanics are grooved, and your nervous system is firing the way it needs to.

I’ll also add:
I normally start with dynamic stretching/movements like leg swings, high kicks, and hip openers as part of the warm up 😉

If you want to run and sprint, this is where you prep your body for that.

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.

💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 35+.

The fitness industry has spent decades convincing

The fitness industry has spent decades convincing you that the answer to your results is always MORE 👉 More intensity. More discipline. More suffering. More proving you “want it badly enough.”

And I get it, because that messaging is everywhere, and it’s really hard when you’re standing at the starting line wanting to change something. The idea that if you just push hard enough, it’ll work THIS time.

But the ones who actually get stronger, who build something that lasts, who still love training a year or two in have stopped asking “how hard do I have to work” and started asking “how sustainably can I do this.”

That’s not a lesser version of the goal. That’s actually the smarter path to it.

Because sustainability is what creates consistency, and consistency is what creates results.

If you’ve been white-knuckling your way through programs that leave you exhausted and starting over every few months, that’s not a you problem. That’s a question problem. You’ve been asking the wrong one.

My programs are built around the right ones.

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

And we would do it again tomorrow. We already sign

And we would do it again tomorrow. We already signed up for next season.

I grew up as a competitive athlete so putting my own kids in sports and watching them thrive has been amazing. I love all the lessons sports teach you - how to lose and come back, how to push, how to be part of something bigger than yourself. I am not going to miss a second of that.

And I give myself two questions ONLY after practices/games.
1️⃣ Did you have fun?
2️⃣ Did you do your best?

That’s it. Everything else works itself out.

I am also coaching clients, answering messages, writing programs, and running a whole business from the gym floor or car office on the sideline. Not because I have to but because I built it that way on purpose. So I could be HERE.

And they still call me Bruh 🤣
Worth it every single time.

Hey. Can we talk about what’s actually happening i

Hey. Can we talk about what’s actually happening in your body in midlife WITHOUT all the effing the doom and gloom?

Because there is a LOT of Menopause content everywhere, and most of it is designed to scare you into buying something 👀

Your hormones are chaos, your metabolism is broken, your body is basically staging a revolt and you’d better act fast 🙄

Here’s what the research actually says: yes, estrogen declines, and yes, that affects muscle mass, bone density, and recovery. These are real things worth paying attention to but the response to them isn’t to panic or shrink or give up on your body.

The response is to train 👉 Intentionally, progressively, and with a program that’s actually built for where you are right now.

The science on this is clear. Resistance training in perimenopause and beyond preserves bone density, maintains lean muscle mass, improves insulin sensitivity, and builds the kind of physical resilience that carries you into your 60s and 70s feeling capable and strong.

That’s what I build. Real, progressive, thoughtfully structured programming that meets women where they are and moves them forward without the fear mongering and shame.

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

The internet’s favorite plyo is the box jump. And

The internet’s favorite plyo is the box jump.
And I’m here to tell you, you need to start small and build to it.

Why Plyometrics Matter:
Strength is foundational. But power is strength expressed quickly and that’s a different demand on your body entirely.

Plyometrics train your neuromuscular system to recruit muscle fibers fast, develop elastic energy in your tendons, and improve your rate of force development.

Aka 👉 you move better, feel more athletic, and yes — it’s genuinely fun in a way that a back squat just isn’t.

But your tendons and ligaments don’t adapt at the same rate as your muscles. They need progressive loading and time.
Skipping the progression is how you end up with Achilles and patellar issues. So we build the spring before we load it.

Before I ever ask a client to produce force (jump up/out), I need to know they can absorb it on landing. That’s the job of the eccentric - controlling deceleration - managing load through the joints. If you can’t land well, you can’t jump well. Full stop.
(I love depth drops and drop split squats for this)

A Smarter Plyo Progression:
🔹Pogo hops: both feet, flat ground. Rhythm, stiffness, ground contact
🔹Pogo hops on a 10lb bumper plate: small surface, more demand on foot and ankle stability
🔹Single leg pogo hops: loading one side
🔹Directional hops: forward, lateral, diagonal. Teaching the body to manage force in multiple planes
🔹Broad jumps: horizontal power production, full triple extension
🔹Lateral bounding: athletic, multi-directional
🔹Box jump: Now your body is actually ready for it.

I program plyos in the warm up or at the top of the workout, before fatigue sets in, because power work requires a fresh nervous system.

They also pair well as a superset with a strength exercise (think: box jump > back squat, or broad jump > RDL). This pairing is called a contrast set, and it takes advantage of post-activation potentiation (trainer talk for your nervous system being fired up from the explosive movement, which can enhance the quality of the strength set that follows)

You don’t need a big box to train like an athlete. You need the right starting point.

Comment JUMP to get started.

Hey friend. You didn’t fall off. Life got loud. Th

Hey friend. You didn’t fall off. Life got loud. There’s a difference.

And here’s what we believe in this community 👉 we don’t “start over.” We BEGIN AGAIN.
Because you’re never actually starting from zero. You’re starting with every rep you’ve already done, every hard day you pushed through, every moment you showed up when you really didn’t want to. That wisdom doesn’t disappear when life gets loud. It comes with you. Every single time.

The athletes I watch make the most progress over time aren’t the ones with perfect attendance. They’re the ones who’ve gotten really good at coming back (again and again, inch by inch, brick by brick) because they’ve figured out that the return IS the work.
The quiet decision to begin again, without the shame spiral, without the dramatic restart… that’s the whole game.

I think we’ve all got this picture in our heads of how it’s “supposed” to go. The perfect streak, the unbroken momentum, the clean linear path to our goals. And when it doesn’t look like that, we panic like we’ve blown the whole thing.
But what if the magic isn’t actually in the perfect weeks? What if it’s in the trying… the messy, imperfect, keep-getting-up trying?

That’s what we’re building here. Begin again. We’ll be right here when you do 🐺💙🫶

Drop a 🔄 if you needed this today.

Friday dump 🖤 where even in the dumpster fire we a

Friday dump 🖤 where even in the dumpster fire we are finding hope and joy and whimsy. ✨ ⚔️

Den Training Day 🐺 I get it. Fancy, complicated (

Den Training Day 🐺

I get it. Fancy, complicated (sometimes just confusing) shit sells. An aesthetic gym with great lighting helps immensely.

AND… my clients get results because we do the Basics WELL.

I’m completely disinterested in hooking you on your own shame, making you feel like you HAVE to lift a certain way or look a certain way to earn a result you may or may not even be choosing for yourself.

What I AM interested in: How are your kids. Your partner. Your energy. Are you in the car today doing that long commute + sports practice shuffle? Do you have the equipment? Do you actually have the thoughts, skills, and behaviors to implement the BASICS?

Because I promise you… while flashy and sexy might get you going 👀 (pun absolutely intended) — it’s the Basics that get you the results.

🐺 Inside The Den, I take you from building the foundation… learning to hinge, brace, and actually FEEL the right muscles working - all the way to moving confidently, getting stronger, and watching your body change because the work COMPOUNDS.

💙 Here’s a workout straight from The Den, Month 1:
Warm Up (mobility/stability)
Goblet Squats
RDL
Hip Thrusts
Push Ups Long Lever Bridge with Heel Raise
Single Leg Lowers

🩵 Comment DEN and I’ll send you an entire week of free workouts. 👇

The self-help industry is brilliant at keeping you

The self-help industry is brilliant at keeping you in the loop. There is always another wound, another pattern, another layer to unpack. And somewhere in all of that excavating and deep healing work… you forget what you were digging toward in the first place.

Healing is NOT the destination 👉 Joy is. Freedom is. LIVING is. Do the work AND make sure you come up for air. Because what is all of this FOR if you never let yourself enjoy who you are becoming?

Here’s what’s been helping me lately:

1️⃣ Protect my mornings. 5-15 minutes before the world gets in. Stretch. Meditate. Drink my coffee in peace. I tap in before I plug in.

2️⃣ Stay in my zone of genius. No amount of healing will get you there if you stay stuck comparing your chapter 3 to someone else’s chapter 20.

3️⃣ Future-proof the small stuff. What can I do TODAY that future me will thank me for? Make it smaller. Put the dishes away. Set the coffee pot. Call that friend. Sit in your empty car and breathe. Mundane IS the magic.

4️⃣ Let my dreams take up space. I dream out loud now. I give my vision room to exist without immediately trying to heal the parts of me that don’t feel worthy of it yet.

5️⃣ Play. Actually play. What connects YOU to your inner child? Frolic. Make messes. Do the thing that has no ROI.

© 2023 ALLISON TENNEY

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