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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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I think a lot of us confuse being supportive with

I think a lot of us confuse being supportive with being constantly available to consume.

The biggest shift (for me) wasn’t a dramatic unfollowing of everyone or putting strict limits on my time here 👉 it was moving from consumer to creator.

Less passive scrolling.
More actually doing my work.
Posting my own stuff. Sharing my training. Staying in my lane.

I still support women I genuinely resonate with.
I still celebrate other people’s wins.
I just stopped feeding myself content that quietly made me feel behind, distracted, or not enough.

Nothing is “wrong” with those accounts.
But if you consistently leave feeling smaller, that matters.

When you create more than you consume, comparison loosens its grip.

If this app has been feeling heavy, you’re not doing it wrong.
You might just be ready to put more energy into what YOU are building.

Can’t go wrong with socks and sports bras. 🎄🫶

Can’t go wrong with socks and sports bras. 🎄🫶

Your fellow hype woman, reporting for duty 🫡 Post

Your fellow hype woman, reporting for duty 🫡 Post it!

Here to be your hype woman. Post it. 💗✨ #postthec

Here to be your hype woman. Post it. 💗✨

#postthecontent #fitnesshypegirl

Supersets get misunderstood because people think t

Supersets get misunderstood because people think they’re just two random exercises thrown together to make a workout feel harder or faster.

In reality, a superset is a programming tool: two movements paired with intention to manage stress, fatigue, and focus.

Here are four ways I use supersets and why they work:
1️⃣ Antagonistic supersets (opposing muscle groups) 🔹Example: bench press → row (upper body horizontal push + upper body horizontal pull)  🔹Pairing opposites can actually improve performance and support joint balance

2️⃣ Non-competing supersets (different muscle groups or systems) 🔹Example: deadlift → shoulder raise 🔹This is efficiency without stealing strength. The goal isn’t fatigue. It’s quality work in less time.

3️⃣ Pre- or post-fatigue supersets (isolation + compound) 🔹Example: leg extension → squat 🔹These increase local muscular demand when load is limited or a phase calls for more hypertrophy. Useful (not a default)

4️⃣ Strength + mobility supersets (my sneaky favorite 🐺) 🔹Example: squat → ankle (or hip) mobility 🔹It looks like more work, but it’s actually better fatigue management and built-in active recovery. Sneaky rest, on purpose.

Two exercises back-to-back don’t automatically make a superset.
If the pairing tanks performance, turns strength into conditioning, or has no clear purpose, it’s just noise.

👉 Good programming starts with intention: know the goal of each superset, what it challenges, and how it reinforces your main movement.
💙 When that purpose is clear, supersets stop being random and start driving the results you want.

🐺 Want more? Comment DEN and I’ll send you a free week of workouts.

Big mood, big energy, followed by a much needed bi

Big mood, big energy, followed by a much needed big nap 🫶

The internet has taught us that recovery needs gea

The internet has taught us that recovery needs gear, protocols, and purchases. Cold plunges. Supplements. Biohacks. Optimization.

So when we feel tired, sore, or run down, we assume we’re doing recovery wrong instead of asking whether we’re actually recovering at all.

What most people don’t want to hear: ✨ Adaptation doesn’t happen when you’re lifting the heaviest weight or pushing the hardest session. It happens AFTER when your body has enough sleep, fuel, and space to rebuild.

Saunas can feel great. Cold plunges can feel refreshing. But they’re accessories, not the foundation.

If you want better recovery, nail the basics first:
1️⃣ Sleep like it matters (because it does). Consistent bedtimes, enough total hours, and protecting sleep before chasing any “recovery tool.”
 2️⃣ Eat enough to support your training (especially carbohydrates and protein). Under-fueling is one of the biggest recovery killers I see.
 3️⃣ Respect the space between hard sessions (not every workout needs to be max effort). Progress comes from appropriate stress AND rest.
 4️⃣ Actually take rest days: not “active recovery that turns into another workout,” but real downshifting.

👉 Recovery isn’t about doing more. It’s about allowing your body to finish the work you’ve already asked it to do.

If you’re exhausted, sore all the time, or feel like training takes more than it gives, the answer probably isn’t another protocol.
It’s practice. And it starts with permission.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram

You’re not “too much.” You’re just not meant for p

You’re not “too much.”
You’re just not meant for people who need you smaller, quieter, or easier to manage.

The right people don’t ask you to soften your edges or explain your presence.
They don’t feel threatened by your clarity, your needs, or the space you take up.

If someone keeps telling you you’re too much, listen closely.
that’s not feedback.
That’s incompatibility.

You don’t need to be less.
You need people who can meet you where you are.

Share if this resonates.

When women are told to “give someone else a turn,”

When women are told to “give someone else a turn,” it’s rarely about fairness. It’s about control. It’s about quieting ambition, softening presence, and policing how much space we take up. It’s the subtle way society tries to shrink women, especially as we get older, stronger, more visible.

But the question isn’t whether it’s polite to step aside. The question is: why should we?

Tell them: I don’t want to.

Ambition, strength, and visibility aren’t finite resources. There’s room for all of us, and claiming your space doesn’t take away from anyone else. We don’t need permission to exist fully, loudly, and unapologetically.

Share this with another woman who needs to hear this ✨

It’s easy to point at individual women and say, “t

It’s easy to point at individual women and say, “that’s the problem.”

The woman on SkinnyTok celebrating how little she eats.
The woman bragging about covering her body at the gym like it’s moral superiority.
The woman filming her workout and being labeled “attention-seeking.”

And yes, those behaviors can perpetuate harm.

But I don’t actually blame her.

I blame a system that taught women:
🔹their bodies are projects to shrink, hide, optimize, or earn worth through
🔹that discipline = deprivation
🔹that visibility = vanity
🔹that taking up space requires justification

Diet culture, patriarchy, and capitalism love when we turn on each other.

Because when we’re busy policing women, we’re not questioning the rules we were handed.

So instead of clipping the leaves… shaming, mocking, “cringe” commentary…we have to pull the roots.
What if:
👉eating enough wasn’t radical
👉filming your lifts wasn’t controversial
👉covering up or showing skin wasn’t a moral statement
👉women could exist in gyms (and online) without commentary at all

Supporting women isn’t about agreeing with every behavior.

It’s about recognizing how deeply conditioned we all are and choosing not to weaponize that conditioning against each other.

The system is the problem.
Women are surviving inside it.

The fitness industry is really good at convincing

The fitness industry is really good at convincing us we’re *almost* healthy enough.
There’s always something to improve. Fix. Optimize.

And the goal post is designed to keep moving.

Here are some “healthy habits” I stopped chasing because they were burning me out:

🔹Morning supplement routines I didn’t actually need
🔹Pre-workout rituals that made me wired, not stronger
🔹Always lifting “heavy” (heavy is relative, and progress isn’t linear)
🔹Training like every workout had to be a PR
🔹Constantly trying to optimize food instead of eating meals that actually satisfied me
🔹Feeling like rest had to be earned
🔹Comparing my training to people with completely different lives, bodies, and priorities

Some of these things aren’t inherently bad.
Supplements aren’t evil. Heavy lifting is great. Structure can be helpful.

But when we’re sold the idea that a perfectly optimized morning routine, the right supplement stack, or the next fix is THE answer… we’ve got a problem.

Because a lot of the time, the industry creates the insecurity first, then sells the solution back to us. Over and over. Forever.

Real health isn’t found in constantly fixing yourself. It’s built when you stop treating your body like a problem that needs solving.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram

Advice for women that starts with ‘lower your valu

Advice for women that starts with ‘lower your value’ usually ends with ‘settle for less.’ Hard pass.

Anyways, leave us alone ✌️

12/13: This year gave me more miles, more strengt

12/13: This year gave me more miles, more strength, and more time where it counts.
Feeling steady in my body. Present in my life.
Grateful for another year around the sun of choosing what matters most.

I didn’t wake up fearless. I just got tired of let

I didn’t wake up fearless.
I just got tired of letting other people’s opinions decide what I did with the parts of my life that mattered.

So I started the business before I had it all figured out.
I filmed in public, fully aware people could be watching, and did it anyway.
I posted things that weren’t perfect. I learned as I went. I stayed visible.

Not because it was easy.
Because staying invisible felt worse.

And because I know I’m not the only woman waiting… to feel ready, confident, less busy, less tired *before* she starts.

If that’s you, take this as your reminder:
you don’t need permission.
you don’t need to be fearless.
you just need to start and keep showing up.

Women in December are a special breed: overwhelmed

Women in December are a special breed: overwhelmed, unstoppable, and entirely out of fucks. It’s giving feral competence 🖤

running on caffeine and intrusive thoughts which a

running on caffeine and intrusive thoughts which all seem to disappear once the workout starts 🏋️‍♀️ 🖤 ☕️

If push-ups feel impossible, it’s not your strengt

If push-ups feel impossible, it’s not your strength… it’s what you were never taught.
👉 Push-ups are a skill.
 Once you understand what’s really happening in the movement, push-ups stop feeling impossible… and start feeling like something you can build, piece by piece.

Here are the coaching cues I give women in my programs, every single day:
1️⃣ Set your core before you move Think: gentle exhale, ribs come down, create that “solid plank” feeling. When your midline stays organized, you actually give your arms and chest something stable to push from.

2️⃣ Push the floor away Don’t collapse toward the ground. Actively reach long through your upper back as you press up. This lights up the muscles that make pressing feel strong.

3️⃣ Screw your hands into the ground Imagine turning a jar lid with your palms. This turns on your lats and helps you create full-body tension which is where real push-up power lives.

4️⃣ Train the version you can own You don’t “fail” because you can’t do a strict push-up yet. You simply meet yourself where you are and build skill + strength with smart progressions like: 👉 Elevating your hands (bench, box, wall) 👉 Slow eccentrics (3–5 seconds down) 👉 Isometric holds 👉 Hand-release push-ups 👉 Half or knee variations

Every one of these is working the exact qualities you need to own a stronger push-up later.
The goal isn’t perfection.
 It’s showing up, practicing the right things, and giving yourself credit for being in the process 💙

#onlinefitnesscoach #pushup #strengthandconditioning

High performers aren’t positive because they’re de

High performers aren’t positive because they’re delusional (although sometimes dolulu is the solulu 😜)
They’re positive because they’ve trained their brains to create the best possible outcome the same way they train their bodies.

Olympic athletes, elite performers, women at the top of their fields, they organize their thoughts on purpose. They rehearse the outcome they want. They choose the narrative that keeps them moving forward. They build mental resiliency the same way they build physical strength: reps, intention, consistency.

And here’s the part most people miss: Optimism is a skill.
Not a personality trait. Not toxic positivity. A trainable skill.

It looks like:
👉 Preparing for what might go wrong and deciding ahead of time how you’ll respond.
👉 Using mental reps the same way you use warm-ups: to prime your system.
👉 Challenging your own negative self-talk and replacing it with something true (not sugary).
👉 Choosing a perspective that supports your goals instead of sabotaging them.

High performers don’t ignore reality.
They work with it. They zoom in on what’s actionable, what’s possible, and what’s within their control, and that’s why they hit their goals more consistently than everyone else.

If you want to “think like a high performer,” start with this question 👉 What’s the story you’re rehearsing in your mind… and is it taking you where you want to go?

💙 Comment QUIZ and I’ll send you the quiz that will help you choose the training program that fits your goals, your season of life, and the way you want to get strong.

Wait, what? How many sets? What was that again? T

Wait, what? How many sets? What was that again?

Tag your bestie who *actually* listens 🤣🏋️‍♀️🫶

For years, the fitness industry taught us to pick

For years, the fitness industry taught us to pick a camp.
Strength or conditioning.
Machines or functional.
Cardio or lifting.

And once you chose your side, you were expected to defend it like your identity depended on it.

I lived there too.
I thought machines were pointless.
I thought “functional” was the only way.
I thought there was one right method and that everything else was wrong.

But here’s what coaching real humans for over a decade will teach you:
The body doesn’t care about camps.
It cares about stimulus, adaptation, and longevity.
It cares about heart health, muscle health, stress, recovery, and the life you actually want to live.

And when you understand that?
You stop choosing sides and start choosing what works.

Strength training makes you capable.
Conditioning keeps you alive enough to use that strength.
Both matter.
Both belong.
And both can absolutely exist in the same week, same program, same body.

And here’s an important distinction I think more people deserve to understand: lifting weights faster isn’t cardio.
Different systems.
Different adaptations.
Different purposes.
When you respect those differences, your training becomes clearer, smarter, and way more effective.

If you want to feel strong and conditioned… powerful and capable… muscular and heart-healthy…
you don’t need more camps.
You need more integration.

And that’s exactly what I’m building next.
A program that blends strength and conditioning intentionally, intelligently, and with actual respect for your physiology.

If you want first access 👇
Comment “WILD” and I’ll make sure you’re the first to know 💙

© 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