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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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Spoiler: the med ball isn’t training power unless

Spoiler: the med ball isn’t training power unless you’re dosing and using it correctly 👀

I get why the association is automatic.
Med ball in hand, and your brain goes straight to power.
It IS an incredible tool for that, and it’s also one of the most misused pieces of equipment in the gym, because slamming it over and over doesn’t build power 👉 it just builds fatigue that feels productive because you’re sweating and out of breath.

Power is a skill, not a byproduct of effort.

It requires your nervous system to produce and absorb force fast, and that only happens when the intensity, the volume, and the velocity are actually dosed for where your body is right now.

📈 This is why I program med ball work in a progression:

🔹Foundation first: strength and stability patterns without the ball, so your body already owns the positions you’re about to load

🔹Slow, controlled loading: using the ball as light resistance to reinforce those positions, not to generate speed yet

🔹Sub-maximal throws: introducing velocity and force production at an intensity where your form doesn’t break down

🔹Full-velocity, multi-planar power: this is where max-effort slams and rotational throws actually belong, once your tissue is ready to absorb that kind of force

🔹Integration: power work layered into exercises and movement patterns that mirror what your life actually asks of you

🐺 The Den opens Sept 21.
💙 Comment DEN if you want a free week of workouts to preview.

Skinny, as a cultural ideal, has never been about

Skinny, as a cultural ideal, has never been about health or choice.
It’s a tool. A system. A way to keep certain bodies small, compliant, and silent.
It’s a reflection of the power structures we move through every day: patriarchy, white supremacy, capitalism. These systems thrive when bodies are exhausted, distracted, or diminished.

Building strength, on the other hand, is political. Training is a practice in agency, autonomy, and presence. Choosing to move, lift, and grow your body is choosing capacity over compliance. It’s refusing to let systems define what you can be or how you can show up.

Strong bodies are capable. They are resilient. They take up space. They make authority think twice. Training isn’t just physical: it’s a way to cultivate clarity, confidence, and a sense of self that cannot be easily policed or silenced.

Choosing strength is choosing yourself. It’s saying yes to your agency, your capacity, your voice… even in a world that profits from your exhaustion. It’s showing up for your body, your mind, and your life in a way that cannot be silenced. Every lift, every step, every act of care is a reclaiming of power.

Strength doesn’t just resist systems of control. It opens the door to what’s possible when you refuse to shrink. And that is a place of hope, clarity, and real freedom 💙

Can’t tell me nothin 😈 Especially that load of cr

Can’t tell me nothin 😈

Especially that load of crap SkinnyTok and diet culture keep trying to sell.

A thigh gap and eating like a toddler isn’t impressive to me. It just tells me you’re steeped in diet culture up to your eyeballs.

I’m here to offer something else.
🐺 A way of training that opens up more possibilities than a smaller body ever could.

Strength expands what you’re capable of.

It’s how we train inside The Den.
👉 Enrollment opens Sept 21.
💙 Comment DEN for info

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #pullups

Your guess is as good as mine. 🖤🤠🔪😈

Your guess is as good as mine. 🖤🤠🔪😈

There’s a version of you that you already know is

There’s a version of you that you already know is possible...
you can feel her, even if you can’t fully picture how to get there yet.

What most women are missing isn’t more motivation 👉 it’s a place to actually put that vision so it has room to grow.

💙 That’s what the Den was built for.

#strengthtrainingforwomen #onlinefitnessplan #onlinefitnessprogram #strongwomen

It’s the structure and the coaching that turns the woman you’re holding in your mind into the woman you actually become.

🐺 If you’ve been carrying that vision and just need somewhere to build it, comment DEN and I’ll send you the details.

When being called a Passenger Princess is the bigg

When being called a Passenger Princess is the biggest compliment 👸

Being able to say YES is a huge reason why I train the way I do.

If you also love to say yes to the hike, the travel, the yard projects and home improvements, and not worry if you are capable or not - The Den is for you.

Inside The Den, you get:

💪 4 workouts/week: 3 progressive strength workouts + 1 conditioning workout (built for busy women, 40–50 min each)
📱 TrueCoach app access: track your progress, see demo videos, and log your lifts
🧠 Expert programming designed by a collegiate strength coach
💬 Form feedback + coaching support (for Coaching tier)
🤝 Accountability + community: you’re never just another number

Comment DEN and I’ll send you a free week of workouts for you to preview. Spaces open Sept 21.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining

… I mean maybe disrespectfully 🤷‍♀️ cause we actua

… I mean maybe disrespectfully 🤷‍♀️ cause we actually do NOT all have the same 24 hours in a day… and white knuckling and starving your way into a body you desire is a recipe for disaster.

If you’re over that bs, Welcome 👋 I’m Allison @allisontenney and I coach women to be strong af without the worry and white knuckling.

🐺 My signature strength program, The Den, opens Sept 21.
💙 Comment DEN if you want a free week of workouts to preview before then.

Meet Danielle @dlaroche3 🐺 She’s been part of th

Meet Danielle @dlaroche3 🐺

She’s been part of the pack for a while now, and what she’s built goes so far beyond the way she looks (and she’s very happy with that as well 🍑😉)

She talks about hitting rock bottom and the trust it took to actually make a change, and I still get in my feels hearing her tell it 🥹

She started this on high cholesterol and high blood pressure medication, and watching her improve those markers through consistent strength training is exactly why I do this work.

This is what I want you to see instead of another fitness influencer’s highlight reel.
👉 Real clients, doing real work.

🐺The Den opens for new members September 21st, and it’s the foundational strength program for women who want real structure and progress without turning their whole life upside down.
💙I only have a limited number of coaching spots.

Drop a comment and let Danielle know how amazing she is below. 🐺

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #strongwomen #strengthtraining

Just sayin 🤷‍♀️ You’re not paying for someone to t

Just sayin 🤷‍♀️
You’re not paying for someone to tell you what to do. You’re paying to stop being the person who has to figure it all out alone 🐺

The Den opens for enrollment Sept 21 🐺

💙 Comment DEN if you want a free week of workouts to preview before then.

“I love your program and I’m the fittest I’ve ever

“I love your program and I’m the fittest I’ve ever been, but I want my ass to grow.” 🍑

A client said this to me recently, and instead of handing her a new program, I made a few tweaks to the one she already had. Specific hypertrophy swaps, a few suggestions built around what her body needed, and her commitment to actually implement them. I already know she’s going to get there. 🍑🙌

She didn’t need a “booty blasting” program.

I think programs like that leave too much on the table for the rest of your training.

What she needed (and what most women asking for this actually need) is a program built to develop the muscle behind the adaptation they want, without sacrificing performance, mobility, or everything else that program should be doing for you.

I’ve had other clients tell me they want a BBL.
I’ve had clients tell me they want to build their legs.

And answer is the same either way, because glute growth isn’t its own separate track 👉 it’s what happens when the training underneath it is actually built well.

For one client, that meant adding hip thrust drop sets to the end of her deadlift.
For another, it meant swapping bilateral movements for single leg work and adding reps for hypertrophy.

Want this kind of coaching, modifications and suggestions built around your specific goals, without the 1:1 price tag? That’s exactly what The Den is for.

💙 Comment DEN and I’ll get you the details. Spots are limited. 🐺

#strengthandconditioning #onlinefitnessprogram #glutegrowth #strengthtraining

You have to be willing to try. Try the new progr

You have to be willing to try.

Try the new program.
Try the new exercise.
Try the coaching cue.

And then be willing to stick to it. Because on the other side is the transformation you are after.

My signature program, The Den, opens Sept 21.

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 because you’re not just a number 
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

Comment DEN to try a free week of training as a preview before joining.

My clients are successful because we do BOTH. Of

My clients are successful because we do BOTH.
Of course finding a good program matters, but your mindset around that program and the way you are coached (I would argue) matters just as much.

🐺 Inside The Den we combine expert level programming AND ways to practice prioritizing yourself so you don’t have to wait to hit rock bottom.

💙 You ready? September 21.
👉 Comment DEN if you want a free week of workouts to preview.

If you want a program that sees you beyond the num

If you want a program that sees you beyond the number of the barbell, or the sets/reps or periodization plan… The Den can transform your body AND mind. It’s how I coach and my why. And I will never shut up about how intricately linked they are.

🐺 The Den opens Sept 21. I have ten coaching spots available.
💙 Comment DEN for a free week of training.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #strengthtraining #saltlakecityfitness

There are plenty of things that are overrated in t

There are plenty of things that are overrated in the fitness industry. And focusing on them is stalling your progress.

Slow and steady progress is usually not flashy. But the basics WORK.

My signature online strength program, The Den, focuses on the big rocks to help you achieve your strength and fitness goals.

🐺 It opens September 21
💙 Comment DEN if you want a free week to preview

I want to see you win. And there are plenty of w

I want to see you win.

And there are plenty of ways to get there. But the fitness industry looooves to complicate (on purpose). When you are confused, you are left constantly questioning.

My advice? Find a coach/program that resonates and then stick with it long enough to build the skills, habits, momentum, consistency… for that shit to work. Put your blinders on.

And if that’s you… I’m opening The Den for a new training cycle September 21 🐺
💙 Comment DEN and I’ll send you the link.

[The Den opens September 21, with a new training c

[The Den opens September 21, with a new training cycle starting October 5]

For happy, healthy hips, you need more than mobility 👀

I have two torn labrums from my soccer days, and I can still lift heavy, run fast and far, and perform at a high level because of how I train. It’s the same approach I use in my programming for my Den members.

Mobility is part of the puzzle. I build it into warm-ups and sometimes superset it right into lifts and workouts.
👉 But mobility alone isn’t hip health.

Your hips are a ball-and-socket joint built to stabilize, rotate, and produce force… mobility only trains one of those.
🔹Glutes + hamstrings: power through extension  🔹Glute medius: pelvic stability with every step  🔹Deep rotators + adductors: control through rotation and lateral force  🔹Core + pelvic floor: the pressure system that transfers force through your whole body

Mobility trains range.
It doesn’t train the strength, stability, or power to actually use that range.

📌Save this Reel and add these exercises into your training because this is what it looks like to train your hips for real life… not just stretch them, but load them, stabilize them, and produce power:

🐺 90-90 hip switches: mobility and control through internal/external rotation 🐺 Isometric hip bridge on a bench: stability and glute activation under a sustained hold 🐺 Lateral plyos, unloaded: teaching the hip to absorb force side to side 🐺 Half-kneeling hip CARs (controlled articular rotations): full range of motion, joint by joint 🐺 Lateral med ball slams: building rotational power 🐺 Split squat drop with a jump: absorbing force on the way down, producing it on the way up

This is how you keep your hips happy AND capable.

💙 Comment DEN and I’ll send you a free week of training so you can feel this for yourself before the doors open.

Enrollment for the Den opens this month 🐺 The pro

Enrollment for the Den opens this month 🐺

The program starts October 5th, and I’m only taking 10 coaching spots this round. Once those fill, the rest goes to the DIY list, same program, just without me coaching you through it directly.

💙 Comment DEN to get added to the interest list.

🐺 Program Details:
▪️3 month training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️4 workouts a week (3 strength + 1 conditioning)
▪️Workouts are around 45 min long
▪️Gym/ At Home options
▪️Access to me through email and online mobile App
▪️Monthly Coaching Breakdown. Never miss a beat on how to maximize your results, and feel the best in each workout.
▪️The Den ($139/mo) includes coaching, form feedback, support and accountability.
▪️The DIY Den ($79/mo) is for you if efficient and effective training plan is a top priority, but coaching is not.

#strengthandconditioning #onlinefitnessprograms #saltlakecityfitness

I think it might be the Sagittarius in me 🤷‍♀️😈🖤

I think it might be the Sagittarius in me 🤷‍♀️😈🖤

Tell me in not alone! Drop an emoji below 👇

Your training should match your goals. For a long

Your training should match your goals.

For a long time I got swept up in the bigger-stronger-heavier mindset… and honestly? 👏 I AM HERE FOR IT 👏 I want to be meaty and muscular, that’s not going anywhere.

But only training that way started to leave me feeling sluggish. I wasn’t training other qualities, and it showed up in ways I wasn’t happy about.

So squat, deadlift, and bench are still staples in my programs, always will be. I just layer in the variations now too, the mobility, the power work, the single leg and rotational stuff, so my body can do more than just get heavier numbers.

🐺If you want a program built this way, comment DEN. We start in just a few weeks.

👉 I’m opening 10 coaching spots, and once they’re filled, everyone else will have access to the DIY program.

#strengthtrainingforwomen #saltlakecityfitness #onlinefitnessprograms

You want credibility and trust. It IS possible to

You want credibility and trust. It IS possible to find on the internet but admittedly it’s hard cause there is LOT of smoke and mirrors and distractions.

I’ve been in the Coaching industry since 2007.
Started my online business in 2015 as a side hustle while coaching D1 soccer.
I see coaching as a reciprocal relationship, where I help you reach the next level of performance not because “I’ve done it, so can you” but because I’ve helped hundreds of women and athletes in the weight room build the strength they never knew they had.

It’s simple, not easy. 💙 and what we do inside The Den - my online strength and conditioning program.

🐺 Comment DEN and I’ll send you a free week of training.

© 2023 ALLISON TENNEY

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About
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About
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