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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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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 💙

For decades, women have been told that our struggl

For decades, women have been told that our struggles with fitness are a “motivation” issue… a “discipline” issue… a “just try harder” issue.

But that was never the truth.

The truth is that we were intentionally misinformed.
We were taught to chase shrinking instead of strength.
We were pushed toward quick fixes instead of real education.
We were funneled out of weight rooms and into an ever-shifting set of beauty standards designed to keep us distracted and doubting ourselves.

Not because women lacked drive or grit, but because confused, self-blaming women are easier to manage (control 👀) than strong, educated ones.

Once you see that, everything changes.

Self-blame starts to fall away. Shame loses its grip. And the story shifts from “I should’ve known better” to “I was never given access to the truth.”

Strength training becomes more than a workout.
It becomes reclamation.
It becomes clarity.
It becomes the moment you stop performing for a system and start building power in a way that actually serves you.

Because strong women disrupt systems.
Educated women change culture.
And communities of women lifting together create the kind of momentum that can’t be undone.

Entering our 50 cent era. No longer the bigger person. Just building bigger back muscles. Petty and powerful 😈

Minding my own business these days, which has dram

Minding my own business these days, which has dramatically reduced my murdery tendencies. Highly effective wellness routine, zero side effects.

There’s a kind of rallying that happens when you’r

There’s a kind of rallying that happens when you’re a mother who also carries the weight of a business.
It’s not loud or dramatic.
It’s the quiet, persistent rally that shows up in the early mornings, the late nights, the constant pivoting, and the invisible work that keeps everyone and everything moving.

For years, I treated that rally like proof I could handle it all.
Like the only way to be a “good mom” and a “strong leader” was to pour myself out endlessly, to stretch a little thinner each day, to hold it all without ever admitting that I also needed holding.

It felt like the world expected me to be both:
a mother who never has needs
and an entrepreneur who never slows down.
Two roles that asked for everything and somehow I believed I was supposed to give it.

But disappearing inside those roles wasn’t strength.
It wasn’t devotion.
It was the conditioning of a culture that applauds women who burn themselves down to keep everything else standing.

The more I unlearned that, the more I realized this:
the real rally is choosing not to abandon myself in the process.
It’s letting my identity expand instead of contract.
It’s building a business and a family where I still exist inside both.

I’m still rallying but now it’s in a way that includes me.
A way that honors my capacity without demanding my erasure.
A way that lets me be a mother, a leader, a whole human all at once.

If this hits something in you, it’s because you’re carrying a lot. And you deserve to still be the hero of your own story.

There’s a kind of rallying that happens when you’r

There’s a kind of rallying that happens when you’re a mother who also carries the weight of a business.
It’s not loud or dramatic.
It’s the quiet, persistent rally that shows up in the early mornings, the late nights, the constant pivoting, and the invisible work that keeps everyone and everything moving.

For years, I treated that rally like proof I could handle it all.
Like the only way to be a “good mom” and a “strong leader” was to pour myself out endlessly, to stretch a little thinner each day, to hold it all without ever admitting that I also needed holding.

It felt like the world expected me to be both:
a mother who never has needs
and an entrepreneur who never slows down.
Two roles that asked for everything, and somehow I believed I was supposed to give it.

But disappearing inside those roles wasn’t strength.
It wasn’t devotion.
It was the conditioning of a culture that applauds women who burn themselves down to keep everything else standing.

The more I unlearned that, the more I realized this:
the real rally is choosing not to abandon myself in the process.
It’s letting my identity expand instead of contract.
It’s building a business and a family where I still exist inside both.

I’m still rallying, but now it’s in a way that includes me.
A way that honors my capacity without demanding my erasure.
A way that lets me be a mother, a leader, a whole human, all at once.

If this hits something in you, it’s because you’re carrying a lot. And you deserve to still be the hero of your own damn story.

If you want better cardio but hate running… good n

If you want better cardio but hate running… good news: you don’t have to run.
Energy system training isn’t about the method 👉 it’s about the response.

Today’s workout was a simple interval run: 1 minute hard, 2 minutes easy × 8 rounds. And yes, this pushed me into higher heart rates on purpose. Here’s why that matters:

Your body has multiple energy systems that support your movement and training all of them builds a more resilient, capable athlete.

1️⃣ The A-Lactic system covers short, explosive efforts (0–10 seconds). This is your pure power: jumps, sprints, lifts.

2️⃣The Lactic system is your “hard but sustainable” zone (around 30 seconds to a few minutes). Legs burning, breathing getting louder, but you’re still in control. Today’s 1-minute hard efforts live here and train your ability to tolerate and clear lactate so you can repeat efforts well.

3️⃣The Aerobic system is your engine: anything longer, slower, and more steady. The 2 minutes easy give your body time to recover just enough to go again while keeping your heart rate from fully dropping.

Pairing these (like 1 min hard / 2 min easy) creates a powerful mix of intensity + recovery that builds real cardiovascular capacity.

And here’s what most people miss: you can train these systems using any modality: bike, rower, ski erg, hill walk, sled push, circuit, whatever. Running isn’t mandatory or superior. It’s just one option.

I love the run community (truly) but I also know it can feel a little “elite.” So if you’re someone who has avoided cardio because you “don’t run”… please know this work is still for you. We’re going for a heart rate response, not a specific sport.

Try the workout:
8 rounds:
1 minute hard (7–8/10 effort)
2 minutes easy.
24 minutes of intentional conditioning.

If you try it, come back and tell me how it went. 💙🐺

Most people think programming is complicated… but

Most people think programming is complicated… but a smart workout follows the same basic framework almost every time.

Save this for your next training session 👇
⁣
1️⃣ Warm-Up: Prepare the body.
Your warm-up should increase core temperature, improve joint mobility, and “prime” your neuromuscular system.
Think: breath work, core activation, dynamic movement.
This helps reduces stiffness so your main lifts feel better.
⁣
2️⃣ Power / CNS Block
This is where you move fast: med ball slams, jumps, throws, quick footwork.
You do this first when your nervous system is fresh.
Power work relies on quick motor unit recruitment. You can’t move explosively when you’re already fatigued.
⁣
When you might NOT include this:
• Short on time
• High overall fatigue
• Not in a power-focused phase
• Managing an injury
(It’s a tool, not a rule.)
⁣
3️⃣ Main Lift / Main Set
Your big movement pattern for the day:
• Squat
• Hinge
• Push
• Pull
This is where you apply the most tension and load.
Training these patterns builds strength, bone density, and better movement efficiency in everyday life.
⁣
4️⃣ Supersets + Accessory Work
Follow your main lift with movements that support joint stability, hypertrophy, and balanced strength.
Think: single-leg work (great for pelvic + hip stability), core training, and smaller muscle groups to reinforce the main pattern.
⁣
A simple framework keeps you focused (not overwhelmed).
There are endless ways to program depending on your goals, but structure helps your body adapt efficiently and keeps your training intentional… not chaotic.
⁣
If this helps, tap save. 💙

🐺 Want a free week of training? Comment DEN

Happy Friday you stubborn fcks 🖤🫶

Happy Friday you stubborn fcks 🖤🫶

Fck yes energy and leveling up is not flashy. It’s

Fck yes energy and leveling up is not flashy. It’s not luck. It’s the daily choices that protect your energy, build trust in yourself, and shape the person you’re becoming. Here’s what it really takes:

1️⃣ Build Self Efficacy Through Small Wins
Every time you follow through on a commitment (even the small ones) you strengthen your internal trust. Consistently showing up for yourself rewires your brain for reliability. I know it’s hard at first (believe me I’ve missed my own marks) but keeping promises to yourself makes confidence and clarity inevitable.

2️⃣ Clarify Your Future Self & Live It Now
Leveling up isn’t wishful thinking. It’s identity-based action. When you get clear on who you want to be and start acting as if that version of yourself is already here, transformation happens faster and sticks longer. I map out the habits, choices, and mindset of my future self every week, and it changes the way I move through every day.

3️⃣ Protect Your Energy With Boundaries
Your nervous system thrives on structure and clear limits. Saying no to things that don’t serve you reduces stress, improves focus, and preserves your energy for what truly matters. I’ve had to practice this ruthlessly… turning down things I “should” do, but it’s the only way to make space for what actually matters.

4️⃣ Embody Your Beliefs Through Action
Beliefs are habits of thought, and habits of thought drive behavior. When you show up physically and mentally like the version of yourself you want to be: through movement, daily rituals, and choices, you reinforce those new habits and step fully into that future self.

Pick your Fck Yes point - 1️⃣, 2️⃣, 3️⃣, 4️⃣ - and drop it below! 👇

Pull-ups aren’t about being the strongest person i

Pull-ups aren’t about being the strongest person in the room.
They’re about learning the right pieces in the right order… so your body actually knows what to do when you leave the ground.

Here’s what I teach (and what starts working FAST):

1️⃣ Hang & breathe
This is where you build the foundation: grip strength, shoulder stability, and ribcage positioning. If you can maintain tension and breathe here, you’re teaching your body how to own the overhead position before you ever pull.

2️⃣ Slow lowers (eccentrics)
Eccentrics build the exact lat, mid-back, and core strength required for the full rep.
Controlling your descent improves your shoulder mechanics, strengthens the weakest phase of the movement, and trains the pattern your brain will use on the way up.

3️⃣ Rows
Rows develop the scapular retraction and horizontal pulling strength that stabilize you during a pull-up. When your mid-back can anchor you, your pull becomes smoother, less “yanky,” and far more efficient.

You don’t need to overhaul your whole program… you just need these three pieces plugged in consistently.

What’s the hardest part of pull-ups for you… grip, control, or confidence?
Drop it in the comments and I’ll point you in the right direction.

And if you’re ready for a week of structured, smart strength, comment “DEN” and I’ll send you a free week of training.

Using my time wisely 😜 Motivation was never the p

Using my time wisely 😜

Motivation was never the point.

Your body doesn’t need a pep talk (well, maybe a little one)… it actually needs consistency, smart programming, and a coach who understands that some days you’re a walking ball of ambition and other days you’re held together by coffee and sheer will.

If your hips (or knees… or back… or soul 😅) are reminding you that you’re not 25 anymore, strength training isn’t optional, it’s essential.

You don’t need motivation to start.
You just need a plan you can actually follow.

💙 Comment “DEN” for a free week of training.

[⏰Final Day: TTSAVE50] Imagine a week where you d

[⏰Final Day: TTSAVE50]

Imagine a week where you don’t have to hold it all together… where the emails, the schedules, the million little responsibilities can wait. A week where awe, adventure, and connection take over, and all you have to do is show up.

🏝️ That’s Costa Rica, July 19–25, 2026.
A week of rest, movement, laughter, and space to just be, without the mental load.

Today is the last day to use the $50 discount code: TTSAVE50, only 8 spots left. Full cost $2,795, reserve with 25% down (~$700), with flexible payment plans available (6, 12, and 18 month options)

If you’ve been craving a space to breathe, connect, and let life feel bigger than your to-do list, this is it. Use the code today.

I can’t wait to share this week with you. 🌿
Link in Bio
✈️ Comment TRAVEL to reserve your spot!

I used to think strength was simple. Sets, reps,

I used to think strength was simple.

Sets, reps, progressive overload.
Show up, do the work, get stronger.
A direct input → output equation.
It’s what those Certs and CEUs teach you.

But the longer I’ve been in this industry, the more obvious it becomes:
women don’t live in tidy equations.

We come in with full lives, old patterns, big dreams, quiet fears, and decades of being told to stay small.
So when a woman stands in front of me with a barbell, I’m not just coaching her body. I’m coaching her beliefs. Her limits. The pieces of herself she’s still learning to trust.

Strength is physical, yes.
But the reason we chase it is emotional. Human. Messy.
And honestly, it’s my favorite part.

This is the paradox that’s shaped my entire career:
👉 I’m obsessed with science and programming AND deeply invested in the woman behind the muscle.
You can’t separate the two. (Trust me, I tried.)

And that’s why this Costa Rica Retreat exists.

Because strength happens in the gym… but connection, healing, joy, perspective, and the permission to finally exhale happens in community.
In moments where you don’t have to perform or hold everything together.

If you want the full experience, you can also get my new 6-month training program, (run) Wild, FREE when you sign up.
Not because you “should” train for the trip…
but because you deserve to feel capable and supported in every layer of your life.

And for the next 24 hours only, you can save $50 with code: TTSAVE50.
We leave July 19–25, 2026.

If you feel that pull… that ache for something deeper than just checking the boxes…
that’s your invitation.

🌿 Costa Rica is waiting
Link in Bio

Might as well curse till we laugh, and laugh till

Might as well curse till we laugh, and laugh till we cry, and cry till we get through it. 🖤

That quote wrecked me: “Everything is a win when t

That quote wrecked me: “Everything is a win when the goal is experience.”
Because I realized… so many women are living to “manage,” not to experience.

This is your sign to choose something for you.
✨Costa Rica. July 19–25, 2026.
Strength, recovery, adventure, peace, and a week where you don’t have to be responsible for anyone else’s needs.

🌍 10 spots left! and they will go.
🏝️ Link in bio to claim yours.
✈️ Or comment TRAVEL and I’ll dm you the link.

Winter running be like 🥶 and saying, “What The Fck

Winter running be like 🥶 and saying, “What The Fck” a couple of hundred times helps. I can confirm.

If that Reel felt a little too familiar… yeah, me

If that Reel felt a little too familiar… yeah, me too.
 Because you’re the woman who’s been running at full tilt for months.
You’re the one who remembers the school spirit day, the dentist appointment, the client deadlines, the birthday gift, the meal plan, and your training schedule… all while trying to drink enough water and keep the house from burning down.

Everyone else gets your organization, your structure, your care, your calendar management, your brain power.
But when was the last time you had something on the calendar that wasn’t a task, a pickup, or an appointment?

That’s why this trip exists.
Costa Rica is the one week where you don’t need to:
🤪 coordinate schedules 🥨 pack snacks for anyone but yourself 🤓 strategize the logistics 🤯 carry the mental load of the entire household 🫩 or “fit it in” between everything else

🏝️You just show up. Everything is planned for you. Someone else handles the details. You finally get to exhale.

And because I want this to feel like a YES that’s actually doable…
✨ Use code: TTSAVE50 to save $50 — today and tomorrow ONLY. ✨ 48 hours. ✨ 10 spots left.

If you’ve been craving something that’s just for you… something to look forward to, something that doesn’t require more from you, this is it.

🏝️ Costa Rica, July 19 - 25, 2026
✈️ Comment TRAVEL and I’ll send you the link to one of those spots!
🩵 Or head to the link in my Bio.

#costarica #trovatrip

TOMORROW I’m releasing a special discount code for

TOMORROW I’m releasing a special discount code for the Costa Rica trip. 48 hours only.

If you’re the woman who keeps everyone’s world spinning: the planner, the doer, the one who always makes it work, then you know how rare it is to fully step away.
 This is your chance.

A week in Costa Rica filled with volcano hikes, rainforest adventure, natural hot springs, turquoise water, movement, connection, and a reset you can feel in your bones. Not another obligation. Not another thing on your list.
 A week where you get to be held, supported, and reminded of the version of yourself you haven’t seen in a while.

Only 20 women get to come with me, and 10 spots are already gone.
 If Costa Rica has been tugging at you… this is your moment.

Here’s what your week looks like: • Day 1: Arrive, settle in, breathe. • Day 2: Organic farm visit + Arenal Volcano lava trail hike (with homemade tortillas). • Day 3: Canyoneering — waterfalls, natural pools, hot springs. • Day 4: Transfer to Jaco + sunset on the beach. • Day 5: Sea kayaking along the Pacific + optional ziplining. • Day 6: Snorkel with sea turtles + beach day bliss. • Day 7: Farewell breakfast + full-body gratitude.

🌴 Trip Dates: July 19–25, 2026 💸 Cost: $2795

This isn’t just a vacation. It’s a reset for your mind, body, and spirit in one of the most stunning places on the planet.
Spots are limited. Once they’re gone, they’re gone.
 Secure your spot tomorrow with the discount code — only 48 hours!

Six tabs open. Three half-drunk coffees. A million

Six tabs open. Three half-drunk coffees. A million things on your to-do list. And still, somewhere in the chaos, you want to feel strong… in your body, in your mind, in your life.

I get it. You’re running a business, managing a household, maybe chasing kids or aging parents, and somehow trying to carve out time for yourself.

You’re running on empty, and you’re acutely aware that your 24 hours are not like anyone else’s. That’s why I build programs designed for real life, not Instagram perfection.
Every exercise, every set, every session is crafted to fit into busy schedules, prioritize recovery, and create strength, muscle, and conditioning that actually improves your life.

💙 I build programs based on how your body actually adapts to strength and conditioning. You’ll follow a plan that balances progressive overload, muscle recovery, and energy system work so you’re not just “moving” 👉 you’re getting stronger, building lean muscle, and improving conditioning in a way that actually lasts.
No fads. No guesswork. No wasted hours.

🩵 I give you guidance on technique, accountability to keep you consistent, and a plan that grows with you. You’ll stop overthinking every workout because you’ll know exactly what to do, why it matters, and how it helps you feel strong, confident, and capable every single day.

If you’ve ever thought, “I can’t do this alone,” this is your sign 👉 you don’t have to.
You just need a coach who’s actually paying attention and a plan that gets results you can feel in your body and your life.

Comment “QUIZ” and I’ll send you the link to help you decide which program is best for you 🐺🐺🐺

Holidays are for keeping your standards high, your

Holidays are for keeping your standards high, your patience thin, and your judgment sharp 🖤

© 2023 ALLISON TENNEY

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