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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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Systems built on hatred keep getting reinforced be

Systems built on hatred keep getting reinforced because we clap for the people loud enough to normalize it. We pedestal cruelty and call it strength, forgetting that it’s actually a symptom of insecurity and fear. Systems of oppression survive because we keep clapping for the people who profit from them.

None of this is neutral. Every time we excuse or amplify those voices, we keep the systems in place.
And every time we choose differently, every time we refuse to prop up the people who build their platforms on division, we chip away at that power.

I may not be the fastest runner out here. But I know what I’m running toward. I know what I won’t support. And I know that small, consistent acts of resistance, choosing compassion over cruelty, refusing to glorify hate, matter more than any finish line.

Because speed without direction is meaningless. And strength without humanity isn’t strength at all.
💙

There’s a moment I hear from so many women 👉

There’s a moment I hear from so many women 👉 “I used to feel strong… but now I’m just tired.”
Or, “I want to be consistent, but life feels too chaotic to stick to some perfect plan.”

If that sounds like you, you’re not alone.
And you don’t have to figure it out by yourself.

I’m Allison, a certified strength coach with over a decade of experience, a former Division I collegiate strength and conditioning coach, mom, and business owner.
I’ve spent years helping women and athletes build real strength… not just in the gym, but in life.
I know how overwhelming it can feel to want more from your body and training without the time, energy, or desire to keep chasing the latest fitness trend.

I created this space for women like you:
👉 high achievers who are tired of holding themselves to impossible standards
👉 caretakers who put everyone else first, but know their own strength matters too
👉 recovering perfectionists who crave structure, but also compassion
👉 women ready to feel capable, powerful, and whole—again (or maybe for the first time)

Here’s how we can work together:

🐺 The Den: for busy women who want a sustainable strength plan, supportive coaching, and a community that gets it. No “go harder” nonsense, just expert programming that meets you where you are and keeps you showing up.

🐺 Alpha: for the athletes at heart. Ex-athletes, weekend warriors, and women who want to level up with advanced, performance-driven training rooted in proven coaching methods.

We don’t chase quick fixes over here. We train for the long haul.
Messy action > perfection.
Strength with compassion.

💙 Welcome. I’m glad you found your way here.
🔗 Link in Bio to become Part of the Pack.

The wellness industry would love for you to believ

The wellness industry would love for you to believe you’re a lifelong “project” that needs fixing. That there’s always a next program, retreat, ritual, or tool you must buy in order to be whole. That your healing is somehow incomplete unless you keep consuming.

That’s capitalism, not care.
That’s profit, not presence.

When you start from Enough, the pursuit shifts. Healing stops being a hamster wheel of “never enough” and becomes a choice rooted in curiosity, not inadequacy. Growth becomes an act of expansion, not proof of your worth.

So let me hold your hand while I say this: maybe you’re already here. Maybe you’ve done enough healing (for now). Maybe the point isn’t another cycle of self-improvement, but to pause, breathe, and actually enjoy the life you’ve built.

You’re allowed to stop chasing the finish line long enough to realize 👉 you’ve already arrived.

Getting honest can look messy from the outside. It

Getting honest can look messy from the outside. It can scare the people who benefited from your silence, your compliance, your ability to keep playing by the rules.

But honesty isn’t crisis, it’s alignment. It’s freedom. It’s the point.

So maybe midlife isn’t about falling apart.
Maybe it’s about finally piecing yourself together, on your own terms.

👉 What would it look like for you to get honest about what you want?

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

Equal parts rage-scroll and comic relief, because

Equal parts rage-scroll and comic relief, because this week has been 💔 Take what you need, leave the rest, and remember to take care of yourself.

The fitness industry LOVES to glorify routines tha

The fitness industry LOVES to glorify routines that look “perfect.”
📆 Never missing a Monday
🔒 Two-a-days to prove how “locked in” you are
🤡 “No excuses” and “obsessed is a compliment”

There’s a fine line between healthy structure and using exercise as a form of control or punishment.

🫶 Healthy: lifting because you enjoy getting stronger, taking a rest day when you need it, moving your body in ways that fit your life.

🫩 Unhealthy: feeling worthless if you skip a workout, planning your whole life around never missing the gym, or ignoring pain and fatigue because “discipline.”

Even as someone who trains often, lifting 3–4 times a week, running, hopping into CrossFit classes, I know how slippery the slope can be. Society tells us the more obsessed we are, the healthier we must be.
👉 But obsession isn’t health.

Real, sustainable change doesn’t come from obsession or self-punishment.
It comes from:
✔️ Flexible structure (showing up most of the time, not all of the time)
✔️ Self-compassion (your worth isn’t tied to your workouts)
✔️ Finding joy in movement, not just control

Being healthy isn’t about being “perfect.” It’s about building a life where movement adds to your wellbeing instead of taking away from it.

🐺 If you’re ready to build strength without obsession and find a routine that actually fits your life, The Den is where we do exactly that.
🔗 in Bio

Heavy on the ‘I love you’ to my friends 💕

Heavy on the ‘I love you’ to my friends 💕

I’d love to learn one thing about you 👇 leave it in the comments!

I heard a quote recently that went something like:

I heard a quote recently that went something like: “Embarrassment is an under-explored emotion.”

We spend so much time hiding from it. Afraid of being seen. Afraid of looking “cringe.”

But what if you leaned into it? What if you went after the embarrassing moment on purpose?
Because here’s the thing: you’re the one in the arena. You’re the one doing the thing, laughing, failing, learning, and getting better. People will call it cringe… until it works. Then they’ll be asking how you did it.

The Dino suit is funny to me. That’s it. And honestly, we need more joy in this world. I need more joy. So with my Dino suit and Dora the drone, I bring you the most cringe-worthy post I’ve ever made
…and I loved every second. Even jogging past my neighbors on the way to the trail 🤣🦖

So here’s my challenge: where can you add a little “cringe” into your life?
Take the video. Send the email. Post the thing. Have the conversation.

It feels awkward at first. But I promise, it gets easier.

Tell me 👉 when did you first learn women were ‘responsible’ for someone else’s gaze?

When someone follows with ‘I don’t find it attractive when a woman is comfortable putting everything on display,’ what they’re really naming is possession: you’re bothered because you expect to be the common denominator.

This problem also seeps into women policing women. And that usually comes from living inside the same system that tells us our worth is tied to how we look, how we’re perceived, and how much attention we do (or don’t) attract. So we end up enforcing the rules we were taught 👉 that covering up is “respectable” and showing skin is “asking for it.” A post bragging about a ‘women-only gym: no shirts off, no behind selfies’ isn’t the flex you think it is. It’s a symptom of the same conditioning: that women’s bodies need to be managed, hidden, and contained so they don’t disrupt someone else’s comfort.

There’s a difference between safety and moralizing. Wanting safer spaces? Legit. Wanting to shame or control? That’s different. If your stance is “cover up so men aren’t tempted,” you’re routing responsibility to the person who is being seen, not the person who is doing the seeing.

So let’s do better:
💙 Teach accountability to people who harass, catcall, or treat others like property.
💙 Teach consent and boundaries and center the person who owns the body.
💙 If modesty is your preference, own that without weaponizing it as virtue. Don’t make someone else’s outfit a referendum on character.

Autonomy looks like choices, sometimes covered, sometimes not… decided by the person wearing the clothes, not by the comfort of someone looking at them. If you care about women’s safety, start by interrogating who you’re protecting and why. Then act from that clarity, not from the patriarchal reflex to police.

Most people want to jump straight into explosive s

Most people want to jump straight into explosive skips or bounds (it’s me. I’m most people).

I get really inspired seeing bad ass women do amazing athletic feats. And then they post their workouts, with explosive sprints, change of direction, jumping and bounding like a god damn cheetah… and it makes me want to train that way BAD. I can… eventually.

Power starts with control.
Marching teaches you to own every step before you speed it up. That’s where marching drills come in.
So before cheetah status, comes sloth status. 🦥 and I have to okay with that for now.

👉 Farmer Carry Marching Every step is an isometric hold. You’re balancing on one leg, driving your knee up, bracing your core, and resisting side-to-side sway from the weights. Think of it as a walking plank that builds single-leg stability and trunk strength with every step.

👉 Sled Push with Knee Drive Marching with the sled reinforces good running mechanics and teaches your body how to generate power and control through the hip.

Why slow matters:
* Improves balance and coordination
* Strengthens the small stabilizers in your hips and core
* Builds awareness in single-leg positions
* Trains you to control force before producing it explosively

Progression looks like this: 1️⃣ Start with bodyweight marches. No load, just control. 2️⃣ Add light load: farmer carry march with a single dumbbell or kettlebell. 3️⃣ Increase time under tension. Hold the top position for 2–3 seconds. 4️⃣ Progress to heavier loads or dynamic versions (skips, bounds, sprints).

You don’t need to start with massive jumps. You build resilience and speed by layering strength and control, step by step.

Turns out the world isn’t being ruined by powerf

Turns out the world isn’t being ruined by powerful geniuses. It’s the mediocre dudes with fragile egos and no ability to lift more than a grocery bag. 🙃

Meanwhile, women are out here deadlifting, running businesses, raising families, and holding it all together. Strength training isn’t just about just muscles 👉 it’s about building the resilience to handle a world that keeps trying to burn down around us.

And that’s exactly what we do inside The Den (my strength and conditioning program) 🐺build strength that carries into every part of your life.

Train with us 🔗 in Bio

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

Turns out the world isn’t being ruined by powerf

Turns out the world isn’t being ruined by powerful geniuses 👉 it’s the mediocre dudes with fragile egos and no ability to lift more than a grocery bag. 🙃

Meanwhile, women are out here deadlifting, running businesses, raising families, and holding it all together.
Strength training isn’t just about just muscles. It’s about building the resilience to handle a world that keeps trying to burn down around us.

And that’s exactly what we do inside The Den, my strength and conditioning program 🐺 build strength that carries into every part of your life.

A roundup 🤠 … self care but make it hostile.

A roundup 🤠 … self care but make it hostile.

#snarkyhumor #funnyposts #boundariesarehot #radicalselfcare #fyp

This is the paradox so many of us live inside: ➡

This is the paradox so many of us live inside:
➡️ We underestimate ourselves while others see our power clearly.
➡️ We measure ourselves against impossible standards while someone else is inspired just by our consistency.

“Enough” has never been a checklist.
It’s not about keeping up 👉 it’s about staying connected to what actually matters to you.

Because when you stop questioning your worth and start trusting your presence, you begin to see what others have seen in you all along.
💙🐺🫶

Wait, what… How many sets? 🤣🫠 Will forever

Wait, what… How many sets? 🤣🫠
Will forever and always be looking to the left and right of me to see what the heck we are supposed to be doing.

🧠 But there are ARE plenty of brain benefits beyond the muscles gains we normally talk about ⬇️

💙 Exercise increases blood flow to the brain and stimulates the growth of new neurons

💙 Movement releases endorphins, which literally change your brain chemistry to calm you down (“endorphins make you happy. Happy people don’t just shoot their husbands”…name that movie!)

💙 Training boosts levels of brain chemicals like dopamine and norepinephrine that improve attention, learning, and executive function.

💙 Regular exercise strengthens the part of your brain that helps regulate emotions so you can handle challenges with more clarity.

So exercise does help rewrite your brain, even if you still have a hard time paying attention 😉

#gymhumor #gymhumorofficial #strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining #positivebodyimage #strongwomenlifteachotherup

You are the proof. Proof that strong, capable, me

You are the proof.
Proof that strong, capable, messy, imperfect, extraordinary women exist.
Proof that it’s never too late to start.
Proof that showing up matters more than showing off.

So the next time you doubt yourself, remember: it’s not just about you. Someone out there needs to see what’s possible.

This week’s roundup: equal parts unhinged, relat

This week’s roundup: equal parts unhinged, relatable, and fueled by female rage 🖤
👉 Share your favorite one

🖤☠️🔪 Yes, movement is incredible for men

🖤☠️🔪
Yes, movement is incredible for mental health. Lifting clears your head, burns off nervous energy, and makes you feel capable in a world that constantly tries to make you feel small. And with the state of the world and the relentless news cycle, there’s a lot stacked against our mental health right now.

And

👉 The gym isn’t therapy. Lifting can be medicine, but it isn’t THE medicine. I also take actual medication. I also go to therapy. It’s not either/or. It’s BOTH/AND.

So yeah, load the bar, blast your playlist, get that rage lift/run in… and also know that needing support outside the gym doesn’t make you weak. It makes you human.

Plot twist: the scariest part of lifting isn’t t

Plot twist: the scariest part of lifting isn’t the barbell… it’s the 3 steps it takes to walk up to it. 😅

Because that’s where all the noise starts:
💭What if it’s too heavy? What if I fail? What if everyone sees me struggle?

The nerves are normal. Every lifter feels them. It doesn’t mean you aren’t capable. It means you’re about to do something that matters.

And once your hands are on the bar, everything shifts. Your body remembers the reps you’ve put in. The work you’ve done. The trust you’ve built with yourself. That’s when the nerves turn into focus, and focus turns into strength.

👉 The bar is never as heavy as the story you tell yourself before you lift it.

Just because your heart rate is high doesn’t mea

Just because your heart rate is high doesn’t mean you’re training your cardiovascular system effectively🫀

Lets chat 🤓

🧠 Heart rate training zones (1–5) are based on your max heart rate and used in endurance training (running, cycling, rowing, etc.) to target specific metabolic systems:

1️⃣ Zone 1 – Recovery (easy pace, gentle movement)
2️⃣ Zone 2 – Aerobic base (fat burning, builds endurance)
3️⃣ Zone 3 – Tempo (increases aerobic capacity)
4️⃣ Zone 4 – Threshold (builds lactate tolerance)
5️⃣ Zone 5 – VO2 Max (max effort, short bursts)

These zones train your aerobic and anaerobic energy systems, build mitochondrial density, improve stroke volume, and make your heart more efficient. It’s a specific cardiovascular adaptation and it takes time, structure, and consistency.

💡Strength training CAN spike your heart rate, especially if you’re lifting heavy, moving quickly, or doing high reps.

BUT here’s the key difference:

🧬 Strength training primarily targets your neuromuscular system. It improves things like:
🔹Motor unit recruitment
🔹Muscular hypertrophy (muscle growth)
🔹Coordination and force production
🔹Nervous system efficiency

Yes, your heart rate rises.
No, that doesn’t mean you’re in Zone 4 training your VO2 max.
And no, that doesn’t replace running or structured conditioning if your goal is cardiovascular fitness.

⚠️ Confusing “elevated heart rate” with “doing cardio” is a trap.
If your goal is endurance, you need Zone 2-4 work.
If your goal is strength, you need progressive overload and recovery.

If you want to be well-rounded you need both.

👉 One doesn’t replace the other.

Strength ≠ Cardio.
Cardio ≠ Strength.
Train for the adaptation you want.

💙If you want BOTH, then the Alpha program is for you. Comment ALPHA and I’ll send you a free week of workouts.

© 2023 ALLISON TENNEY

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

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