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Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

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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
⠀
🚀 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.
💙

This is the kind of care and support you get insid

This is the kind of care and support you get inside The Den 💙

When Hannah told me swings were bothering her lower back, we didn’t just toss the movement or say “don’t do it.”
We broke it down… her hinge, her setup, and how the ballistic nature of the swing can sometimes pull tension into the low back instead of the hips.
Then I gave her options: a goblet clean, some jump variations, so she could choose what felt best in her body.

That’s the level of coaching you get here.
You don’t need a 1:1 price tag to get 1:1 support.
You don’t have to be another number on a roster.

Inside The Den, you get high-level programming from a former D1 strength coach, a well-laid-out plan that builds strength and confidence, plus real feedback and connection that keeps you progressing.

This is how online training should feel 👉
personal, smart, and built for you.

🐺 Doors are open for The Den. We start Monday.
🩵 Join today and see what it’s like to have real coaching in your corner.
🔗 Link in bio.

So often we think DIY means do it yourself … but

So often we think DIY means do it yourself … but not when you’re in The Den.

Vanessa @v.rn.henz has been in the DIY Den, showing up with consistency, grit, and a whole lot of joy. Getting her DMs and videos of all the strength she’s been building is honestly one of my favorite parts of coaching.

In her own words:
🗣 “I almost don’t even recognize myself in photos lately. I keep thinking wait who is that happy, fit, hot looking person? My legs and arms really look like that?! That smile is so real!!”
🗣 “I’m feeling so fucking STRONGGGGG. I can see and feel the changes — triceps popping, booty round, and even the outline of some abs! It’s so much more than looks, but seeing the changes physically keeps me going.”

This is what sustainable strength looks like… built from trust, consistency, and a program that actually works. 💪

Inside The Den, you’ll get:
🐺 12+ months of progressive programming designed to build foundational strength
📲 Workouts delivered through the TrueCoach app with demo videos + easy tracking
💪 Main sets + accessory work that make training efficient and intentional
🧠 Coach feedback and support (for Coaching members)
✨ Community + accountability so you never feel like you’re doing it alone

Whether you choose Coaching ($139/month) or DIY ($79/month) 👉 you’re getting programming built by a former D1 strength coach that’s designed to fit your life.

🐺 We start again Monday. Come train with us.
Link in bio

The Den is where progress meets Joy, helping you b

The Den is where progress meets Joy, helping you build sustainable strength for life.
⠀
Maybe you don’t need a 1:1 coach or highly individualized program, or the high price tag that comes along with it.
⠀
AND
⠀
You want to know you’re not just another number on some client list.
⠀
That’s why I created The Den.
⠀
After 13+ years of working in Division 1 college athletics, I now use my coaching and programming skills to help women master strength training in a way that fits into their lives, delivering long-term results and lasting confidence.
⠀
Choose your level of support:
👉Coaching or DIY
👉Home or Gym
⠀
📲Easily navigate our online mobile App, TrueCoach to access your program with Demo videos, record your lifts, get valuable/expert feedback, and communicate with your coach.
⠀
💙Inside The Den you get a purposeful training plan to help you make progress without burnout.
⠀
🏋️‍♀️No more guesswork spent on your exercise plan.
⠀
🐺It’s time to get sustainable results. Become Part of the Pack. Join The Den.
⠀
📆We start a new training cycle on Monday, October 13.
⠀
👉 Comment DEN and I’ll send you all the info.
[or click the link in Bio]

#strengthandconditioning #onlinefitnesscoach #strongwomenlifteachotherup #onlinefitnessprogram #strongwomen #onlinefitness #strengthtraining #bodyconfidencemovement

Oh fck no. I’m not chasing my old body.  She w

Oh fck no. I’m not chasing my old body.
 She was exhausted from people-pleasing and playing small. She was doing “all the right things” but still felt disconnected from her strength.
I’m not chasing her anymore.
 I’m building something better… stronger, deeper, and sustainable.

That’s what we do inside The Den 🐺

This isn’t another quick-fix fitness plan or aesthetic-focused challenge.
 It’s a 12+ month strength and conditioning program for women who are done with chasing and ready enjoy their workouts again.

🐺Inside The Den, you’ll: ✨ Build muscle and foundational strength through 12+ months of progressive programming 💪 Learn how to train efficiently with structured workouts (Main Set + Accessory Work) 📲 Access your workouts via the TrueCoach app, complete with demo videos and logging tools 🧠 Get expert feedback and form coaching so you’re never left guessing 💬 Have support and accountability without judgment or pressure to be “perfect”

Two ways to train: 💙The Den Coaching: $139/month: full access + individualized feedback and support from me 🩵The DIY Den: $79/month: same structured program, self-guided

This is where consistency becomes your superpower. Where you stop chasing old versions of yourself and start becoming the strongest one yet.

Doors to The Den are open. 🐺 [Link in bio]

“The Den reminds you how powerful you are.” @c

“The Den reminds you how powerful you are.” @coachreneebellinger

That’s what Renee, a health and nutrition coach herself, says about her time in The Den, and hearing that from someone who truly gets the value of movement and wellness makes my heart so full 💙

When she joined, she came from a women’s Bootcamp-style gym and stepped into a more “gym bro” environment… a space that felt intimidating at first.
As a woman over 50, she had never trained in a space like that on her own. But over time, she realized she could take up space, lift heavy, and move with confidence, all while staying consistent and honoring her life outside the gym.

The Den isn’t just a program.
It’s a reminder of what you’re capable of, and that strength and empowerment spill into every part of your life.

Renee’s journey shows that even if you’re nervous, even if the gym feels intimidating, you belong here.

💪 If you’ve been on the fence about joining, know this: you’re not behind, you’ll be supported every step of the way, and you’ll walk away stronger, in every sense of the word.

🐺 Here’s what you get in The Den:
🏋️‍♀️ 4 workouts per week (under 60 min each) designed to build foundational strength and conditioning
💪 Training focus: Squat dominant, Upper body push/pull, Deadlift + Conditioning day
📈 Main set + Accessory work on each training day to maximize efficiency and progress
🩵 At-home & gym versions available
🗓️ 3-month initial commitment, then month-to-month
📲 Coaching, feedback, and support with weekly comments and video feedback inside TrueCoach
📍A clear, progressive plan to master the basics, build strength, and make consistent gains

💰 Pricing:
Coaching: $139/month (includes feedback & support)
DIY: $79/month (workouts only)

➡️ DM me DEN to claim your spot and start your journey. Or click the link my Bio.

She didn’t need a new body. She needed a plan t

She didn’t need a new body.
She needed a plan that made her believe in herself again.

You don’t have to feel “ready.”
You just have to take the first step and keep showing up for you.

That’s what The Den is about.
Women who are done chasing perfect, and who want to enjoy their time in the gym without having ti figure it out on their own.

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

Two ways to join ⤵️
🐺 The Den Coaching — $139/month
🐾 The Den DIY — $79/month

Doors stay open ‘til Friday.
Come get strong with us.

We say we’re fine. And maybe we even mean it, fo

We say we’re fine.
And maybe we even mean it, for a moment.

Because saying I’m fine is easier than unpacking everything underneath.
The overwhelm. The ache. The quiet hum of holding it all together.

But fine isn’t the truth.
It’s the armor.
It’s how we keep moving through a world that feels like it’s on fire 🔥 where everything demands our attention, and still, somehow, we’re expected to smile, show up, and keep going.

So yeah, sometimes fine looks like showing up to lift.
Not to escape, but to feel something real.
To remember what strength feels like in our own hands.
To find the part of us that still knows how to breathe, move, and come back home to ourselves.

🐺 This week my online strength program, The Den, is open to new members. To you. So if you’re looking for a way back home, this is it 💙 link in Bio.

© 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