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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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This is the kind of care and support you get insid

This is the kind of care and support you get inside The Den 💙

When Hannah told me swings were bothering her lower back, we didn’t just toss the movement or say “don’t do it.”

We broke it down… her hinge, her setup, and how the ballistic nature of the swing can sometimes pull tension into the low back instead of the hips.

Then I gave her options: a goblet clean, some jump variations, so she could choose what felt best in her body.

That’s the level of coaching you get here 🐺

You don’t need a 1:1 price tag to get 1:1 support.
You don’t have to be another number on a roster.

Inside The Den, you get high-level programming from a former D1 strength coach, a well-laid-out plan that builds strength and confidence, plus real feedback and connection that keeps you progressing.

This is how online training should feel 👉
personal, smart, and built for you.

🩵 Comment DEN or click the link in my Bio to join us

No, really I want to hear about it. Meet me in the

No, really I want to hear about it. Meet me in the comments 👇

PSA: if your coach uses shame to control you or fo

PSA: if your coach uses shame to control you or force you into things, run. 🚩 If your coach gets upset at you asking questions, run. 🚩

Good coaches welcome questions and get excited to collaborate and help you understand your body.

At least that’s what we do over here. Autonomy and education aren’t just buzz words. They are how we operate inside my programs. 🐺

Comment WOLF and I’ll send you the 2min quiz to find your perfect program fit where there is zero guilt/shame.

The soft girl era is getting sold as rest. As fina

The soft girl era is getting sold as rest. As finally having permission to exhale.
And I understand the appeal. Women ARE exhausted in a way that is real and structural and not an accident.

But the story being told alongside it is that feminism is what broke us. That wanting more, doing more, building more… that’s what burned you out. And I can’t let that go unchallenged.

You’re not tired because you wanted too much. You’re tired because you’ve been expected to work like you don’t have a family and raise children like you don’t work. Because the wage gap is real. Because unpaid labor is invisible. Because the system kept demanding everything while giving back less than half. and then handed you a self-care Sunday and told you to regulate your nervous system and called it healing.

And it’s not a coincidence that smallness is trending again at the same time. It never has been.

A woman at war with her body is distracted. 👎
A woman in a permanent calorie deficit is tired. 🫩
A woman who measures her worth in how little space she takes up is not thinking about what else she could be doing with that energy. ⚡️

The fitness industry has been selling women “health” while handing them the same control mechanism in different packaging for decades.

What I coach is the opposite of that. I have watched what happens when a woman stops asking whether her body is acceptable and starts asking what it can actually DO.

A woman who knows what her body can do is a lot harder to convince she needs saving.
Build the strength. In the gym AND everywhere else.

🐺 Comment QUIZ to find your right program and join us

In these bodies we will live In these bodies we wi

In these bodies we will live
In these bodies we will die
Where you invest your love
You invest your life
🖤

I gave my inner critic a name: Ali. And she can b

I gave my inner critic a name: Ali.

And she can be a real b*tch. Everything changed when I finally stopped fighting her and started asking her what she needed.

I’ve always had a complicated relationship with “productivity”… it’s so entangled with self-worth that if I’m not firing on all cylinders, it must mean I’m lazy, not capable, falling behind.

But when I started noticing Ali, naming her when she showed up, it helped quiet her down.

I don’t shove her into dark corners anymore. I offer her some compassion instead. Because Ali is a bad ass. She’s gotten me here. AND I get to decide how I want to move forward from here. Maybe with more softness AND still getting shit done.

It doesn’t have to be one or the other. It CAN be both.

An important reminder that you can be a bad btch,

An important reminder that you can be a bad btch, sad btch and everything in between. You contain multitudes ✌️🖤

We’ve been sold the idea that we are, at our core,

We’ve been sold the idea that we are, at our core, thinking machines 🧠That somehow the right information, assembled in the right order, will produce the right result. But that’s not how human beings actually work. And it is definitely not how the body works.

👉 You are not a collection of fitness metrics waiting to be optimized.

You are a body with a history... shaped by the sports you played, the injuries you’ve carried, the seasons of your life that asked everything of you and the ones that gave you room to grow. Your training should honor the whole thing.

Which is exactly why finding the RIGHT program, one that actually fits your life, your goals, your training history, starts with honest self-knowledge, not a search engine.

Comment QUIZ and I’ll send you the 2min quiz to help you find your perfect program 🐺

Constantly opening new doors to versions of myself

Constantly opening new doors to versions of myself I don’t even know existed.

That’s the magic of training. Of course strong muscles, and healthy bones, and longevity… I love all the health benefits.

But the quieter thing… the thing I didn’t see coming… is who I become under the bar.
The woman who keeps showing up to meet the weight. Who finds out, again and again, that she can hold more than she thought.

Training builds muscle. It also builds the part of you that knows how to stay when it gets heavy.

If you’ve ever wanted to run faster, breathe easie

If you’ve ever wanted to run faster, breathe easier at hard efforts, and actually feel strong in the back half of a workout, THIS is the training that gets you there.

🔥 That burn you feel mid-run isn’t lactic acid destroying you… it’s your body doing what it’s supposed to do. And when you train your lactate threshold, you teach your body to manage that chemistry better... so you can push harder, longer, before it derails you 😮‍💨

This (run) Wild session is exactly that. 👇

4:00 hard / 3:00 easy — 4 rounds
🔥 4:00 — threshold pace. Hard but controlled. 8 RPE. Uncomfortable and repeatable.
🚶‍♀️ 3:00 — active rest. Easy walk or jog. Not standing around. Teach your body to clear waste and recover while moving.

Repeat x4.

This is how you raise your threshold. Not by going all-out every session, but by training smart, right at your edge.

Comment WILD and I’ll send you a free week of (run) Wild workouts. 🐺

Golden Tempo 🐎 teaching us all a thing or two abou

Golden Tempo 🐎 teaching us all a thing or two about running your own race.

23-1 longshot. Dead last in the stretch. First female trainer in history to win the Derby standing in the winner’s circle.

Nobody had them on the card. Nobody picked them. And it didn’t matter because they weren’t running anyone’s race but their own.

KEEP GOING 👏

The fitness industry doesn’t survive because it wo

The fitness industry doesn’t survive because it works.

It survives because fear is profitable and women are its most reliable market, because patriarchy and white supremacy are the waters we swim in and the air we breathe, and the industry knows exactly how to sell back to women the very exhaustion the system created.

If you’ve been told your needs come last, that you should pour into everyone else first and maybe - maybe - claim the last few depleted minutes of the day for yourself, and then you’ve wondered why you can’t “do it all”… that’s not a personal failing.

That the system working as it’s designed.
It’s subtle, it’s isolating, and it ends with you sinking into the couch at the end of another long day having chosen everyone else again, wondering what’s wrong with you.

Nothing is wrong with you. I blame the system, NOT your motivation, effort, or time management 👀

So if you’ve ever been told:
👉 you just don’t want it badly enough
👉 your body is a “problem” to fix
👉 lifting heavy will make you bulky
👉 cardio will ruin your strength
👉 perfect form is the goal

That’s marketing meant to keep women small, anxious, and spending.

Real training is quieter than the internet makes it seem. It’s progressive, contextual, and built around your actual life rather than someone else’s highlight reel, and inside my programs it becomes something bigger than a workout, because iron is the vehicle for the kind of transformation no algorithm can sell you.

Once you stand under a barbell and build that strength physically, the strength and confidence and resilience and trust start seeping into every nook and cranny of the rest of your life, and suddenly the voice that told you to come last gets a lot harder to hear.

This is how I coach. Not through shame or extremes, but through consistency, good programming, and trust in the process — because strong, capable women are how we break the systems that profit from keeping us tired.

If you’re done being sold to and ready to actually get stronger, you’re in the right place.

Save this. Share it. And let’s raise the standard for what fitness education looks

You can call it protecting your peace all you want

You can call it protecting your peace all you want, but I’ve learned too many times that staying to try to prove your worth is not something you want to do. You can’t convince people. I’m no longer interested.

One weird vibe, and I’m out ✌️🖤😈

And now I need all your tips! Have you done a Hyro

And now I need all your tips! Have you done a Hyrox? Gimme your best tips below 👇

Trying to explain to other FitPros that fitness is

Trying to explain to other FitPros that fitness is an expression of performance, endurance, and strength.
Looking fit is a beauty standard.

They are not the same 👀

Don’t confuse looking fit with actual fitness.

Fitness is not:
Long and lean muscles
Looking toned
A smaller body
⠀
Fitness is:
🔹Improved metabolic function
🔹Improved cardiovascular health
🔹Strong muscles, ligament, and bones
🔹Reduced stress, improved sleep, and better mental health.
⠀
Diet culture sells you fitness as a beauty standard.
Anti fatness sells you thinness.
Patriarchy prioritizes smaller bodies.
White supremacy values white bodies.
⠀
So are you actually working on your fitness? Or do you need to detangle from these systems of oppression that prioritize profit over people?
⠀
Don’t confuse looking fit with actual fitness.
⠀
“Looking fit” is a very specific, narrow, thin beauty standard that is 1) always changing and 2) meant to make you feel Not Enough
⠀
Focus on Fitness.
⠀
Want help? Follow along @allisontenney
.
#bodyconfidencemovement #normalizenormalbodies #bodypositivitymovement #strengthandconditioning

Miss me with anything that I’m just too pretty for

Miss me with anything that I’m just too pretty for 🖤😘

When I started this business, I thought I was buil

When I started this business, I thought I was building a coaching practice.

Turns out I was building something that would rearrange me from the inside out… and I didn’t see that coming.

🐺💙

s/o to @erin.k.bailey for the inspo on the post. Make sure you give her a follow and support her agency!

Shout out to every previous version of you that go

Shout out to every previous version of you that got you here.

I used to be so embarrassed of her… thinking I should have known better, chosen differently, saved myself the heartache. But now I know she was just doing her best. And she got me here. And I’m so grateful.

I hope you are too.

And that some Queen sht right there 👑 Madonna is

And that some Queen sht right there 👑

Madonna is 67, headlining Coachella, and I’m standing over a plyo box having a full internal crisis about three rounds of burpee box jumps 😂🤷‍♀️🫠

If she can hold down a main stage at 67, I can stop negotiating with a box that’s 20 inches off the ground. Capability doesn’t have an expiration date unless you decide it does.

I’ve been showing up on the internet for over a de

I’ve been showing up on the internet for over a decade. Before there were even social media coaches. When the cringe was real and nobody was talking about it. Just writing good strength and conditioning programs and posting about it.

It can feel like there’s more posting about strategy than just… posting. Posting for fun, connection, authenticity, education, with your own spin and in your own voice (this ain’t some AI slop).

And I’ll continue to invite you into my fitness programs and showing up here cause my mission is to get every women under a barbell or lifting weights and moving in ways that brings her home to her body.

I don’t feel the need to compete for your attention. When you’re ready, I’ll still be here. 🐺💙

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
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Find Your Program
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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact