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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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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.

Sorry I was too busy screaming about broke backs

Sorry I was too busy screaming about broke backs

Taylor’s album is just millennial girl poetry ab

Taylor’s album is just millennial girl poetry about getting d*cked down and then overthrowing the patriarchy, and honestly? Mood 🫶🖤

save share repeat 🔁

’ve been strength training for over 20 years. An

’ve been strength training for over 20 years. And here’s the thing: the lessons that actually mattered weren’t about sets, reps, or macros 👀

They were about the ways strength exposes your fears, rewires your worth, and fights back against all the noise: diet culture, social media, and the pressure to be perfect.

The Den isn’t about chasing trends or looking a certain way. It’s where women stop following the rules other people wrote for them and start building strength that actually sticks. Mentally. Physically. Emotionally.

🐺 If you’re ready to lift heavy, stop doubting yourself, and finally feel like you belong in your own body 👉 comment DEN to learn more or click the link in my Bio

You love to work out. You love the idea of getting

You love to work out. You love the idea of getting stronger, lifting weights, and feeling capable in your body.

What you don’t love? Spending hours trying to figure out the little details like:
🤔 What exercises you should actually be doing
🤔 How to progress them without burning out or spinning your wheels
🤔 If your form is even right in the first place
🤔 When it’s time to switch things up so you don’t stall out

Basically, you’re tired of second-guessing yourself and wondering if what you’re doing is actually moving you forward.

That’s where The Den comes in. It’s a strength training program designed with real women in mind 👉 women who want to get stronger without wasting time stressing over whether they’re “doing it right.”

Inside The Den you’ll get:
🐺 A trustworthy program written by an experienced strength coach (no guessing games here)
🐺 Clear exercise demos and feedback on your form so you can feel confident in every rep
🐺 A balanced approach that works with your busy life, not against it
🐺 Smart progressions so you can see results without hitting plateaus

And because The Den updates every month, you’ll always have fresh training that keeps you challenged, motivated, and moving toward your goals, without the overwhelm.

👉 Stop overthinking. Start training with confidence.
💙 Come join us inside The Den.
📆 We start Monday October 13.

You can be proud of yourself and still feel like y

You can be proud of yourself and still feel like you’re not doing enough.
Both can exist at the same time.
That doesn’t mean you’re failing.
It means you’re human.

This back-and-forth is the trap so many of us fall into: measuring ourselves against impossible standards, chasing “more” while discounting what we’ve already done.

But strength isn’t built in a perfect straight line. It’s built in the messy middle. It’s built in the days when you almost talk yourself out of showing up, but you move anyway.

Instead of asking, “Am I doing enough?” try asking, “Am I giving myself what I need right now?”
That’s where growth lives. That’s where consistency is born.

🐺 Inside The Den, this is what we practice. Choosing compassion over criticism, and realizing that you’re already further along than you give yourself credit for.

💙 A new training block starts Oct 13. Join us.

A lot of people start lifting because they want to

A lot of people start lifting because they want to change how they look.
And that’s not wrong. Wanting to feel good in your body, to like what you see in the mirror… those are real, valid desires.

But what no one prepares you for is how lifting shifts the conversation you’re having with yourself.

At first, it’s about external validation: numbers on the scale, compliments from others, the before-and-after picture.
But somewhere along the way, the work you do in the gym stops being about proving your worth to the outside world and starts becoming about proving something to yourself.

It’s in the moment you realize your body is capable of so much more than you gave it credit for.
It’s in the discipline you build by showing up, even when life is messy.
It’s in the quiet confidence that comes from knowing you can carry the weight, inside the gym and out.

That’s the unexpected benefit of lifting 👉 it’s less about sculpting a body and more about shaping a life.

One rooted in strength, resilience, self-compassion, and an unshakable sense of who you are.

💙 That’s exactly what we do inside The Den. It’s not about chasing perfection. It’s about building strength you can carry everywhere with a program, a plan, and a coach who actually sees you.

Doors are open now. We start October 13. 🐺

For when you need a reminder that delusion and con

For when you need a reminder that delusion and confidence are cousins 🤝🖤🫶

Save, share, repeat.

If you’ve been waiting for a strength training p

If you’ve been waiting for a strength training program that’s built for real life 👉 this is it. 🐺

The Den

No more all-or-nothing plans. No more quick fixes that leave you burned out and blaming yourself.

The Den is for women who want to: ✅ Build muscle and feel strong without spending hours in the gym ✅ Train consistently, even with a full plate (hello work, kids, life!) ✅ Follow a progressive, smart program that adapts with them ✅ Be coached with compassion, not shame ✅ Stop chasing perfection and start owning their strength

Here’s what you get when you join: 🔥 4 strength workouts per week (delivered through the TrueCoach app) 🎥 Video demos + clear instructions so you’re never left guessing 📈 Built-in progression to keep you challenged + growing 💬 Feedback and coaching from me - because you’re not just a number on a client roster  
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

Whether you’re an athlete, a busy mom, or a movement pro ready to take care of yourself for once - The Den is here for you.

This is the strength training plan that finally makes sense. The one you can stick with. The one that helps you feel strong, capable, and grounded—without needing to be perfect.

DM me DEN or click the link in bio to join us.

There’s something ridiculously empowering about

There’s something ridiculously empowering about feeling your muscles grow and actually seeing them show up for you.

Pull-ups are the perfect reminder of that.
At first, it feels impossible. Like your body just won’t move. But over time, with consistency, the strength builds. Your lats engage, your grip gets stronger, your core stabilizes, and suddenly you’re pulling yourself up to the bar in a way you couldn’t before.
⠀
That’s the magic of muscle. It’s not just about what you see in the mirror, it’s about what your body can do. It’s the confidence of knowing you’re capable, resilient, and strong enough to handle more than you thought possible.
⠀
🐺 That’s exactly what we focus on inside The Den.
We build the kind of strength that transforms not just your body, but your belief in yourself.

💙 A new training block starts October 13.
If you’re ready to see what your body is capable of, this is where you start.
🔗 Link in Bio.

Not everyone deserves front-row access to you. Le

Not everyone deserves front-row access to you.

Letting people miss out on you isn’t about bitterness.
It’s about boundaries.
It’s about knowing your worth so deeply that you no longer beg to be seen, chosen, or validated.

When you hold that kind of power, the right people won’t miss out. They’ll rise up to meet you.

💙 You don’t need to shrink to fit someone else’s life.
💙 You don’t need to prove your value over and over again.
💙 You don’t need to apologize for prioritizing yourself.

Sometimes you just need to let people miss out.

Because you’ve got better things to build 👉 strength, confidence, and a life that feels fully yours.

You don’t need another random workout you’ll d

You don’t need another random workout you’ll do for two weeks and then ditch. You don’t need a 30-day shred or a plan that makes you feel like a failure the second life gets busy.

What you need is a training program that meets you where you’re at, helps you build strength that lasts, and gives you the support to stay consistent (even when life is chaotic).

🐺 That’s exactly why I created The Den.
 This is where strong, busy women finally find a plan that sticks.
No shame. No quick fixes. Just real strength and progress that fits your life.

💙 A new training block starts October 13. 💙 Get $40 off your first month when you join.

Comment DEN in the comments or DM me and I’ll send you the discount code.

THE DEN Program Details: 👉 3 lifts + 1 conditio

THE DEN Program Details:
👉 3 lifts + 1 conditioning session per week
📆 3 month training phase broken into 4 week blocks (full year plan and beyond)
🏋️‍♀️ Training days are Squat dominant, Bench/Upper body, Deadlift/Hinge
🫶 warm up, mobility, prep work
💬 Form feedback and coaching support
📈 Sets, reps, Tempo, rest
⏰ 40 - 60min strength based workouts
🎥 Video Demos
📱 Mobile App platform (TrueCoach) - weekly coaching comment/support
📍 Gym OR Home version
🩵 DIY Version if coaching is not a priority
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up when this shit is hard - JOIN US.

💙 Comment “DEN” and I’ll send you the link and a code for $40 off your first month

Bodies are political. That’s not an opinion.
⠀
If you can’t recognize and understand the intersections of fitness, health, wellness and safety, security, body autonomy, privilege and multiple identities that people hold - then you are missing the point.
⠀
If you sell women “more confidence” and empowerment but don’t see the systems in place that make that more difficult for some than others - you have major blind spots.
⠀
We talk about strengthening bodies and building capacity and power and speed…
And also - how the world perceives your body has a tremendous effect on you.
⠀
Strength is autonomy. It gives you more control over your body and your choices. It’s safety and boundaries not because muscle erases risk, but because it changes how you move through space and how you stand when you say no.

The identities you hold, power dynamics, equity, who is included in conversations and who is left out - it matters.
⠀
Bodies are inherently political.
We can’t bypass people’s lived experience.
⠀
White supremacy impacts that.
Racism impacts that.
The patriarchy impacts that.
Ableism is pacts that.
Capitalism, transphobia, fat phobia, homophobia… all impact that.
⠀
And we ALL deserve to feel safe in our bodies. To have agency and autonomy over our bodies. Full stop.

I’m not on the front lines. I’m not waving a manifesto. But I am damn good at getting women results in the weight room and those results ripple into how you show up, speak up, parent, lead, grieve, and love. That’s the point.

🐺 New training block for my program, The Den, starts October 13.
🔗 Link in bio.

Who has this kinda friend 🖤 ☠️ tag them!

Who has this kinda friend 🖤 ☠️ tag them!

#strengthandconditioning #gymhumor #workoutbuddy

There’s a point where you just stop apologizing

There’s a point where you just stop apologizing for who you are. Stop hustling for worth. Stop trying to check every box for everyone else.

That’s what this audio made me think about, because *same*. I don’t have the energy anymore to be anyone other than who I am.

Strength training is partly what got me here.
Every rep taught me that I can be powerful and imperfect at the same time. Every workout reminded me that showing up messy still counts. Every skipped plan or “off” day showed me I’m human and still worthy of progress.

Because strength isn’t about grinding yourself down. It’s about building yourself up.

So if you’re in that place of: ✨ Feeling like you’re stretched thin, pulled in every direction ✨ Wanting to prioritize yourself but always putting others first ✨ Craving consistency but thinking you have to be perfect to earn it…

I need you to hear this: you don’t have to keep proving yourself.
 You get to take up space exactly as you are. You get to find joy in movement again. You get to feel strong, inside and out without the pressure to be perfect.

That’s what we do inside The Den.
 Not a place to perform. A place to practice. Not a place to “fix” yourself. A place to finally be yourself.

👉 A new training block kicks off October 13. If you’re ready to stop pretending and start training like YOU, come join us in The Den. 🐺

New training block starts OCTOBER 13. 👉 Reply

New training block starts OCTOBER 13.
👉 Reply “DEN” in the comments and I’ll send you a $40 code for your first month.

You don’t need more willpower. You don’t need another cookie-cutter plan. And you definitely don’t need to spend hours scrolling through influencers doing flashy moves that don’t fit your life.

What you do need is a safety net. A plan that makes consistency doable. Support that actually sees you. And a community that helps you feel strong, capable, and confident in your own skin.

🐺 That’s exactly why I built The Den.

This isn’t a “look at me” space. This is a “come with me.”

The only thing standing between you and the strength you want… is starting. 💪🐺

🔗 Join us. Link in Bio.

A little collection of tweets you’ll definitely

A little collection of tweets you’ll definitely send to your group chat. Which one is your favorite though??? 🖤🖤🖤

We’ve all been there… stuck in our own heads,

We’ve all been there… stuck in our own heads, waiting until we feel ready or until things feel perfect. But clarity and confidence don’t show up first… they’re built when you take the leap.

This is your reminder that you don’t have to have it all figured out. One small step is enough. And that step will prove to you just how capable you already are.

✨ Save this for when you’re doubting yourself & share it with a friend who needs the reminder too.

Well I’m not gonna be obsessed with you, sooooo

Well I’m not gonna be obsessed with you, sooooo 🤷‍♀️🖤

We’ve been taught that a woman who likes herself is too much.
That taking up space, celebrating her strength, or being confident in who she is somehow makes her arrogant.

But what if being “self-obsessed” is actually the key?
Because when you’re deeply invested in yourself, your health, your strength, your growth… you show up differently.

You hold boundaries.
You lead with confidence.
You set the standard for how others treat you.

Being obsessed with yourself isn’t selfish.
It’s a radical act of self-respect.

© 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