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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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You don’t need to “start over.” You just nee

You don’t need to “start over.”
You just need a way back in that actually meets you where you are.

If you’ve ever felt like you’re failing because you missed a workout…
If you’ve ghosted your own goals because life got too loud…
If you’ve ever opened a fitness app and felt a wave of shame instead of support…

👉 You’re not alone.

💙 Starter Strength was built for this exact season.

A 4-week program that helps you rebuild trust in your body, your routine, and yourself without needing to be perfect.
No extremes. No punishment. Just real strength, one step at a time.

You don’t have to earn your way back.
You just have to start.

👉 Comment START to begin. Or tap the link in my bio.

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

We throw around the phrase “the gym is my therap

We throw around the phrase “the gym is my therapy” a lot in the strength world.
And while I get the sentiment, it’s also worth unpacking.

Movement is powerful.
It can regulate your nervous system, ground you in your body, and help you process things words can’t always touch.
Lifting has absolutely been part of my healing.

But it’s not therapy.
It’s not a substitute for deep emotional work, or medication, or support from trained professionals.
It’s not a replacement for community, connection, or care.

Mental health is in crisis.
And telling people to “just work out” isn’t the solution.

The truth is: it’s not either/or.
It’s both/and.
It’s the barbell and therapy.
It’s movement and medication.
It’s showing up for yourself and letting others show up for you.

The strength community is powerful, but we can’t forget that healing takes more than grit.

You’re allowed to need more than the gym.
That doesn’t make you weak.
It makes you human.

The perfect combo does exist (and yes. It always i

The perfect combo does exist (and yes. It always includes Pedro 🤤 ).

It’s not about choosing either/or. It’s about finding what works for you in the season you’re in.

I coach women who have a lot on their plate. They’re raising kids, leading teams, caring for others, navigating real life… and still want to feel strong in their body.

You don’t need more hustle. You need a strength training program that actually supports you, physically and mentally. One that frees up brain space instead of adding pressure. That combines strength and conditioning, without the burnout. That meets you where you are — and reminds you you’re doing a damn good job.

And yes, you get a coach who throws flowers when you show up.

💙 Starter Strength is on sale now for anyone new to lifting or coming back after a break. 🐺 Want something more ongoing? The Den is where consistency lives.
 DM me if you’re not sure which is best — I got you.

I remember the exact moment I realized I had been

I remember the exact moment I realized I had been living my life for other people.

I was sitting in my car after yet another conversation where I smiled, nodded, agreed, and said nothing I actually meant.
I was exhausted. Not from doing too much, but from abandoning myself over and over again.

Because people pleasing isn’t about being “nice.”
It’s about fear.
Fear of being disliked.
Fear of disappointing someone.
Fear of being called difficult, too much, selfish, cold.

So instead, I became easy. Flexible. Accommodating.
I made myself small enough to fit into every version of me they needed.
And in doing that, I lost the version of me I needed.

Here’s what no one tells you:
When you stop people pleasing, people will stop being pleased.
And it will hurt.
You’ll feel the disapproval. The distance. The quiet exits.
But don’t confuse their discomfort with your wrongdoing.
That’s just the cost of choosing yourself.

Because a woman who knows her worth stops apologizing for her needs.
She doesn’t explain herself to make others more comfortable.
She doesn’t twist herself into something palatable.

She speaks. She holds the line.
She lets people be disappointed.
She becomes unstoppable.

Not because it’s easy. But because it’s honest.

👉 Share this if you’re learning to disappoint others instead of betraying yourself.

We are more than our bodies and we are our bodies.

We are more than our bodies and we are our bodies.
Fitness can be both a reclamation and a resistance.
Let’s talk about it. ⬇️

I once worked with a coach who promised I’d hit

I once worked with a coach who promised I’d hit 6 figures in 90 days.
No questions about what I actually wanted or needed… just a “plug and play” formula.

I wasn’t looking for a quick fix or some cookie-cutter plan.
I wanted a business that felt real—that fit me, my values, and my pace.

But I was tired and ready to believe it would work, so I went for it anyway.
All I got was surface-level strategy that didn’t ask me who I am or why I’m doing this.

It took a while to untangle myself and rebuild with intention.
To trust myself again.

Building a business that lasts and feels good to run, isn’t about chasing the fastest funnel or hype.
It’s about mindset, foundation, and community.

But most of all, it’s about being coached by the right people. The ones who get you, your values, and the kind of business you want to build. That makes all the difference.

That’s what FitBiz Collective is for 👉 helping you build your business with integrity and real support.

If you’re ready to build differently, join the interest list.
Comment “Interest”

When life feels like it’s constantly pulling at

When life feels like it’s constantly pulling at you from all directions…
you need a strong back and an even stronger center.

That’s what core training really gives you.
Not just aesthetics. Not just “toning.”
But the ability to hold your ground, move with intention, and stay centered under pressure.

Your core isn’t just one muscle 👉 it’s a system that stabilizes your spine, resists unwanted movement, and helps you transfer force through your whole body.

Movements like:
🔹Landmine rotations – train control through motion
🔹Half-kneeling windmills – challenge your stability and mobility
🔹Pallof presses – build deep, anti-rotation strength
🔹Plank with row – resist twist while under load

These aren’t just fancy exercises… they teach your core to do its job:
Support your spine, handle force, and help you move better in all directions.

💙 Strength isn’t just about how much you lift.
It’s how you move through life.

🐺 This is what we do inside my training programs. Join us!

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #onlinefitness #onlinefitness #coretraining

I used to treat walking like a task. Something to

I used to treat walking like a task.
Something to log, track, justify.
Another way to prove I was being “good” with my time.

But lately, it’s become something else entirely.
A way back to myself.
To slow thinking.
To feeling without fixing.
To stepping outside the pressure to optimize every damn moment.

We’re so conditioned to believe rest has to be earned.
That movement only matters if it counts toward something.
But what if being is enough?

What if the strength is in choosing softness, on purpose?

Not everyone needs to raise their voice online to

Not everyone needs to raise their voice online to make a difference.

True activism isn’t always loud or performative. It’s deliberate, grounded, and often unseen.
You can sense when someone leads with genuine integrity…
When their actions align with values, not just optics or advantage.

But it takes discernment to recognize when privilege is being repackaged as strategy,
Or when impact is sacrificed for visibility and profit.

Who you choose to learn from shapes the way you lead and the change you create.
So before you invest your time, energy, or resources, ask yourself:
Are you supporting people committed to the long game—building real, lasting change offline?
Or are you fueling those chasing the loudest platform and the biggest paycheck?

Because meaningful impact requires more than followers 👉 it requires integrity, humility, and a willingness to do the hard work that doesn’t always get the spotlight.

If we want businesses and leaders who truly move the world forward, we must invest in those grounded in purpose, not performance.

Chaos + calm = unstoppable 🤝 Tag your gym besti

Chaos + calm = unstoppable 🤝
Tag your gym besties.

Which one are you?? Let me know below 👇

🐺 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+.

👉 Comment DEN and I’ll send you a free week of workouts.

A reminder that being “political” doesn’t ju

A reminder that being “political” doesn’t just mean just voting or following the news - it means recognizing the humanity in others and choosing to care, even when it’s uncomfortable.

We don’t exist outside of systems. Our silence, our spending, who we align with (and who we conveniently ignore) all tell a story about what we believe and who we believe deserves protection, dignity, and justice.

Saying “I stay out of politics” often means: this doesn’t affect me directly, so I don’t have to care. That’s privilege. And it’s a choice that too often protects the status quo.

If you’ve ever wondered what you can do, start here. Notice where you spend your money. Pay attention to what voices you uplift. Take the risk of being misunderstood in service of standing up for what’s right. Your presence, your voice, your values matter.

This isn’t about perfection. It’s about participation. Staying quiet doesn’t make you neutral… it just means someone else pays the price for your comfort.

You don’t need to be an expert to care. You just need to be willing to listen, learn, and speak up.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen

Leadership is not a pissing match. It’s not abou $Leadership is not a pissing match. It’s not about who can throw the loudest insult, fire off the most unhinged tweet, or inflate their ego the biggest. Yet here we are, watching two of the most powerful men in the world go at it like middle schoolers in a group chat. And women? We’re still out here fighting the tired stereotype that we’re the ones who are “too emotional to lead.” Make it make sense. If a woman brought even a fraction of that public immaturity to the table, she’d be dismissed as hysterical. Unfit. Weak. But when men do it, it’s branded as confidence, bravado, “strong leadership.” Let’s call it what it is: a double standard steeped in patriarchy. Leadership—real leadership—is rooted in discernment, composure, and responsibility. It’s measured not by volume but by integrity. Not by domination, but by how well you can lead without needing to humiliate others. Emotional intelligence is not a liability. It’s the thing that separates power from purpose. We need more of that kind of leadership. And a lot less of whatever mess is happening on X.$

If the word “masculine” is the first thing tha

If the word “masculine” is the first thing that comes to mind when you see a strong woman… it might be time to unpack where that idea came from.

Strength isn’t gendered.
Muscle doesn’t belong to men.
And confidence in your body isn’t reserved for one kind of look.

Calling women “too masculine” is often just a projection of discomfort with women who aren’t trying to be small, physically or otherwise.

Let’s stop labeling strength as something it’s not, and start questioning the narratives that taught us to fear it in the first place.

Chasing PRs is powerful. Progressive overload is t

Chasing PRs is powerful.
Progressive overload is the backbone of strength training - for muscle growth, bone density, metabolic health, and confidence.

AND 👉 Progress isn’t only defined by heavier lifts.
It’s also defined by how well you move and how good you feel.

For years, I chased the heaviest weight possible because more weight meant more progress… right?

Until my body started giving me signals:
😰Persistent aches
⚠️ Compensations
💤 Fatigue that didn’t go away with rest

That’s when I shifted from training just to lift well to training to move well.
And the irony? I got stronger.
More connected to my body.
More intentional with my movement.
More resilient in and out of the gym.

Lifting heavy and chasing PRs is great, until it becomes the only marker of success.

It’s not either/or. It’s both/and.
Muscle AND movement.
Power AND presence.
Strength AND sustainability.

I want to train to move well, not just lift well.
And I want the same for you.

Ready to train in a way that builds real strength and feels good in your body?
💙 DM me “MOVE WELL” and I’ll send you the details to get started inside my online training program.

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

Unlearning the parts of me that was taught to see

Unlearning the parts of me that was taught to see other women as a problem to fix, compete with, or critique is an ongoing practice.

Fitness culture has spent decades telling women how to look, what to wear, and who to be in the gym. Too much. Not enough. Too sexual. Not feminine enough.
 It’s all control disguised as “health.”

But liberation in movement means we stop policing each other’s bodies and start reclaiming our own.

The gym doesn’t need less scrunched leggings.
 It needs less internalized misogyny.

You hold yourself to a high standard. You always

You hold yourself to a high standard. You always have.
 And when you can’t meet it… when life derails your workouts or you don’t follow the plan perfectly, it feels like a crack in your identity.

You wonder 👉 “Why can I do so much for everyone else, but I can’t stay consistent for me?”

But what if it’s not about discipline? What if it’s about the story you’re telling yourself?

Inside The Den, we’re rewriting that story. We train for strength and self-trust. We make room for grace. For being human. For coming back, again and again.

If this post made your chest tighten a little... You’re not alone. And you don’t have to do this alone either.

🐺 DM me “DEN” if you want in on this kind of support.

Unfortunately for diet culture… I figured out th

Unfortunately for diet culture…
I figured out that eating enough, lifting heavy, and letting go of body shame didn’t ruin me—
It set me free.

I used to think that if I could just stick to the plan, eat “clean,” and shrink a little more, I’d finally feel better in my body.
Spoiler 👉 I never got there.

What actually works 👇
Lifting like I deserved to take up space.
Running because I wanted to.
Fueling my body like I respected it, even on the days I didn’t love it.

And yeah, that’s not sexy, and it’s definitely not what most wellness influencers are selling.
But it’s what got me stronger, healthier, and actually… happy.

🐺This is what I help women do inside my programs.
No extremes. No shrinking.
Just strength, confidence, and a training plan that actually fits your life.

💙 Ready to get started? Come join me. DM me START and I’ll send you the info!

I have less time, energy, and patience for people

I have less time, energy, and patience for people who aren’t also committed to their own growth.

#selfimprovement #onlinefitnesscoach #strengthandconditioning

Conventional vs. Sumo Deadlift 🏋️‍♀️ Sa

Conventional vs. Sumo Deadlift 🏋️‍♀️
Same goal (lift heavy), different setup.

Conventional:
✅ Feet hip-width
✅ Hinge-dominant
✅ Emphasizes glutes, hamstrings, and low back
✅ Great for overall posterior chain strength

Sumo:
✅ Wide stance, toes turned out
✅ More upright torso
✅ Targets inner thighs, glutes, and quads
✅ May feel better for longer legs or limited hip mobility

👉 Neither is better. It comes down to your anatomy, goals, and what feels strongest in your body.
Sometimes I program both to build balanced strength from different angles.

💬 Have a favorite? Drop it below. Team Conventional or Team Sumo?

When modesty becomes a moral high ground, it stops

When modesty becomes a moral high ground, it stops being a choice 👀

What looks like “just another viral take” about gym outfits is actually a reflection of deeper systems at work 👉 ones that use shame to keep women quiet, small, and in line.

I saw a reel of an influencer using other women’s videos (without consent) to claim she was “empowering women” by not showing her body online. Let’s be clear: that’s not empowerment. That’s using someone else’s hard work and body as a prop to make yourself look virtuous.

This is what toxic fitness culture does so well:
It rewards women for aligning with patriarchal values, labels it “discipline” or “modesty,” and disguises judgment as morality.
It creates a pipeline where the more you shrink—physically, emotionally, behaviorally—the more praise you get.
And then it hands you the mic to shame the next woman for choosing differently.

But true empowerment?
It holds space for nuance.
It doesn’t require you to perform modesty to be taken seriously—or to wear less to be liberated.
You get to choose. We all get to choose.
And no one’s body or outfit needs to be a disclaimer for respect.

We don’t need to climb ladders built on other women’s backs.
We can build something better - together.

© 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