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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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Bodies are political. That’s not an opinion. Ac

Bodies are political. That’s not an opinion.

Access to movement, food, clean water, safe housing, and healthcare 👉 all of it is shaped by policy.

So when the fitness industry says things like
“Just make time to work out,”
“Prioritize your health,”
or “No excuses”…

It ignores the reality that for many, health isn’t a matter of personal willpower… it’s a matter of structural access.

Your zip code can determine your life expectancy.
Your income can dictate the quality of food you eat.
Your race, gender identity, and immigration status can shape how you’re treated in a medical exam room.

The wellness industry keeps selling bootstraps and smoothies while pretending this isn’t political.

It is.

Bodies are political. Health is political. Strength is political.
And any conversation about “wellness” that doesn’t name that isn’t wellness… it’s erasure.

Unlikable. Bossy. Demanding. B*tch. Rude. OR… s

Unlikable. Bossy. Demanding. B*tch. Rude.

OR… simply asking for what is fair.
What we’ve been taught not to ask for.

Because women are groomed to be likable.
To soften our edges.
To smile when we want to scream.
To say “it’s fine” when it isn’t.
To shrink into silence just to avoid being called too much.

Meanwhile, men are called leaders. Assertive. Interesting. They get praised for the same behavior we’re punished for.

It’s not just about language.
It’s about power.
It’s about systems that train women to please, not to lead.
To accommodate, not to advocate.

Power was never meant to come from being liked. It comes from being clear. From being grounded. From being unapologetically yourself, even when that makes others uncomfortable.

You weren’t put here to make everyone else feel at ease.
You were meant to take up space.
To speak with conviction.
To lead with integrity, even when your voice shakes.

Unlikable isn’t an insult.
It’s often a sign you’re no longer shape-shifting to meet someone else’s expectations.
It’s a boundary. A boldness. A reclamation.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen

1️⃣ People don’t invest when they understand

You ever promote your offer and immediately feel l

You ever promote your offer and immediately feel like this? 😅
Awkward. Vulnerable. Kinda cringey.

Hate to break it to ya 👉 That’s the gig.
Being a business owner means letting people know how you can help.
Even when the algorithm is quiet. Even when it feels like no one’s listening.

Your people can’t hire you if they don’t know what you do.
So post the thing. Talk about the offer. Keep showing up.

🎯 Want help making that easier and more aligned? My free 5-day mini email series breaks it down with simple, actionable biz lessons.

Drop “FIVE” in the comments and I’ll send it your way. 👇

Barbells, snacks, and sunshine. It really can solv

Barbells, snacks, and sunshine. It really can solve most my problems 🏋️‍♂️🌮☀️

This is also a much healthier alternative to throat punching people 🖤

Everyone wants to go viral… but are you even rea

Everyone wants to go viral… but are you even ready for that kind of growth?

Not every 30-day content challenge ends with 10k new followers and a waitlist of clients. That’s not the norm (and it’s not the goal).

Because virality doesn’t build a business.
Systems do.
Offers do.
Consistency does.

If a post blew up tomorrow and 100 people wanted to buy from you…
👉 Do you have a place for them to go?
👉 A program that can handle it?
👉 Systems to support onboarding, payment, delivery, and follow-up?

Most people chase visibility without ever thinking about capacity.
But reach without readiness just leads to burnout and disappointment.

So if you’ve been quietly showing up, putting in the reps, refining your message, and building your backend… keep going.
That is the work.

📩 Want 5 real business lessons that actually help you build a sustainable business (not just chase trends)?
Comment FIVE and I’ll send you my free 5-day email series.

The online business space is loud. But volume does

The online business space is loud.
But volume doesn’t equal value. And revenue doesn’t equal profit.

We’ve been handed a blueprint shaped by capitalism, white supremacy, and patriarchy… systems that thrive on urgency, extraction, and false scarcity. A model that says if they win, you lose. That success is a pie and only a few people get a slice.

So of course people yell about their $50k months with zero context.
Of course we’re told to “push pain points” instead of centering agency.
Of course sales become a performance—choreographed, manipulative, transactional.

👉 Business doesn’t have to be built on pressure, performance, or proximity to power.

There’s a world where we create from sufficiency, not lack.
Where we serve without self-abandoning.
Where growth doesn’t come at the cost of our values—or our clients.

Sustainable business is possible.
Relational business is possible.
Human business is possible.

We can build better. And we are.

👇 Want to learn how?
Comment “five” and I’ll send you my free 5-day email series with lessons I’ve learned building a values-driven fitness business—without the bro tactics.

I used to think I had to do it their way. The liv

I used to think I had to do it their way.

The live launches, the sales scripts, the promise of 6 figures overnight.

But every time I tried to plug myself into their formula, I felt more disconnected 👉 from my business and myself.

Most of the online business space teaches you how to look successful… not how to build something that actually works.

So I stopped listening.
And I started building a business rooted in clarity, consistency, and systems that fit me.

If you’re over the hype and want something more grounded — I made something for you.

📬 A free 5-day email series sharing the real lessons I’ve learned from 5 years in business.
What worked. What didn’t. And what will actually move the needle for you.

Comment “FIVE” and I’ll send the link.

🤠💋🪩💃🐝

Meet Dora 💗 She’s the Hover X1 drone - my co-

Meet Dora 💗 She’s the Hover X1 drone - my co-pilot, and my slightly dramatic aerial assistant.

Being a one-woman show means I’m the director, the talent, the tech crew, and occasionally the person sprinting across a field yelling “PLEASE COME BACK.”

But honestly? As messy, funny, and mildly chaotic as it is… there’s something magical about figuring it out as you go.
No perfection. Just creativity, curiosity, and showing up anyway.

1️⃣ I went through an extremely hurtful friend

1️⃣ I went through an extremely hurtful friendship break up 2 years ago and I still think about it (in a “be blessed, be blocked” kinda way).

2️⃣ I still have a hard time separating my worth from the success of my business.

3️⃣ I have to remind myself that I’m not a burden to those who love me.

4️⃣ I take medication for anxiety/depression. Best decision ever.

5️⃣ I mute, unfollow, and block people when I feel myself comparing or find myself “hate following.” I got no room for that✌️

6️⃣ It’s taken me over a decade to not have a ton of “noise” about my body. It’s not perfect, but I am pretty damn neutral about it.

7️⃣ I wasn’t a very good “baby” mom and had a lot of guilt about not loving that stage of motherhood.

We stay strong and ready for our ride or die. No q

We stay strong and ready for our ride or die. No questions asked. We signed up for this.

Bestie loyalty that doubles as a full-body workout:
🪏Bring a shovel
🔪 Maybe a knife
🧤 Gloves. No fingerprints.
🍗 Protein snack. It might be a long night.

Tag your bestie🖤

You don’t have to choose between the two — aut

You don’t have to choose between the two — autonomy is sexy, and your body deserves what feels good to you. Whether you love pumping iron, running, dancing, or just moving however you want, that’s your call.

AND… to build a body that’s truly healthy and built to last, you do need to train both systems.

🏋️‍♀️When you lift weights, you’re training your muscular system and neuromuscular connections 👉 building strength, power, and muscle resilience. Lifting improves bone density, joint health, and your ability to move with control and confidence.

🫀When you do cardio, like running or cycling, you’re training your cardiovascular system — your heart, lungs, and blood vessels.
This boosts endurance, heart health, and your body’s ability to deliver oxygen efficiently during activity and rest.

🤝 Both systems work together to keep you feeling strong, energized, and capable for whatever life throws your way. So instead of picking sides, lean into both and celebrate the strength and stamina you create.

💙 Ready to train both strength and endurance with expert guidance? Check out Alpha — a program designed to build athleticism in all areas.

🐺 And if you want to try it out first, grab your 1 WEEK of FREE workouts — comment ALPHA

Not stabbing someone when you really, really want

Not stabbing someone when you really, really want to… Peak adulting 🖤 🔪 😈

But also: ➡️ Drinking water instead of your fourth coffee ➡️ Working out when your body is screaming “nap instead” ➡️ Taking a stupid little walk for your stupid mental health ➡️ Doing literally anything besides burning it all down

We don’t always get it right. But we’re out here doing our best, sweating out the rage, and staying ready for the people who matter. (Even when Karen at the gym won’t re-rack her weights... again.)

So if you moved your body today, drank a glass of water, or didn’t commit a felony — congratulations. You’re thriving.

Stay strong. Stay petty. Stay outta jail.

Aches and pains aren’t a red light. They’re a

Aches and pains aren’t a red light.
They’re a yellow light 🚦
A signal to slow down, get curious, and adjust 👉 not stop completely.

(And yes - if something feels off or sharp, always consult your doctor. Pain isn’t something to ignore.)

But what I don’t believe in is the all-or-nothing approach.
A small tweak doesn’t mean abandon all movement for 6 weeks.
It means finding what does feel good.
It means warm-ups and cooldowns that actually prep your body instead of skipping straight to beast mode.

When you were 22, maybe you could do a toe touch and call it good.
Those days are gone 👀
Your nervous system needs more time to downshift from stress mode.
Your muscles and joints need more blood flow, more prep, more intention.

A good warm-up increases circulation, wakes up the neuromuscular system, and helps your body prepare for what’s coming.

Movement is still possible.
Even with limitations.
Even when it’s not perfect.
There is always something you can do.

Lead with curiosity. Not fear.
That’s where progress lives.

Once again shocked that trial and error… involve

Once again shocked that trial and error… involves error 😅

Fitness is rarely clean or perfect.
Form breaks down. Schedules get thrown off.
You miss a day. Or a week.
You lift less than last time. Or forget to track it altogether.

This is normal.
This is still progress.

Strength is built through the reps that don’t go as planned.
Consistency is built through the weeks that feel inconsistent.
Discipline doesn’t mean rigid—it means returning (again and again), even when it’s messy.

The process is not meant to be flawless.
It’s meant to be lived in.
Trial AND error.
💙🐺🫶

Tried to film a timed mile today. Jokes on me caus

Tried to film a timed mile today. Jokes on me cause this influencer sht is not my calling 🤣

Thought I’d capture the moment.
Instead you get:
👉my finger over the lens
👉missing the finish
👉a whole lotta panting
👉and one very average 7:30 mile.

Sometimes it’s not about filming the “perfect” effort.
It wasn’t about PRs or proving anything.
I haven’t done a timed mile in over a year (last summer, marathon training).
I’m not training for anything right now.
No races on the calendar.

But I am training for the version of me who wants to feel ready.
Who was curious, so why not?
Because checking in > checking out.

So yeah — this timed mile was messy. And also, kinda perfect.
Because 7:30 is where I’m at.
And I’m really glad to be here.

What about you? What are you training for? Let me know! 👇

Older and wiser. Here’s what you need to know:

Older and wiser. Here’s what you need to know:

If you’re always training at 100%, you’re leaving results on the table 👀

More isn’t always better. Smarter is.

When I coached D1 soccer athletes, one of the biggest challenges wasn’t getting them to work hard—it was getting them to pull back. Because performance isn’t just built in the grind. It’s built in recovery, too.

➡️ Adaptation happens after stress—when you recover well.
➡️ Progressive overload doesn’t mean heavier weight forever. It also means deloads, rest, and managing training volume over time.
➡️ Pushing constantly leads to burnout, plateaus, and injury—not progress.

Sleep, nutrition, and recovery are not extras. They’re part of the plan.

👉 Alpha is built with this in mind. Thoughtfully programmed for performance, with real-life recovery baked in—so you can train hard and train smart.

🐺 Join Alpha if you’re ready to train like an athlete—with purpose, precision, and progress that lasts.

Because lifting weights isn’t just about getting

Because lifting weights isn’t just about getting stronger.
It’s about unlearning the constant apologies.

Sorry for taking up space.
Sorry for using this equipment.
Sorry for being in the way.
Sorry for needing rest.
Sorry for existing too loudly, too boldly, too fully.

Strength training didn’t just change my body 👉 it changed my relationship to it.
To trust it.
To take up space in it, unapologetically.

That’s what embodiment is:
Not just being in your body, but being on your own side.

That shift is a radical act, especially in a world that conditions women to shrink:
To stay small
To people-please
To disconnect from their own needs
To contort themselves into being “likable” or “nice” or “not too much.”

We don’t talk enough about how deeply strength training challenges those systems.

Because it requires you to show up.
To take up space.
To choose yourself.

💙 It’s not just about lifting more. It’s about becoming more of who you really are.

It’s really the last slide for me 😉

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+.

🐺 Here’s how we do that together:

🔹 Starter Strength – A 4-week strength training program that meets you right where you are and helps you build consistency, confidence, and momentum.

🔹 The Den – My signature coaching program for women who want a long-term strength training plan grounded in support, flexibility, and ownership. You get expert feedback, compassionate coaching, and a program that evolves with your life, not against it.

🔹 Alpha – High-level strength and conditioning for the lifelong athlete, the competitor, the hybrid lifter. This is where power meets precision, and where performance isn’t about proving anything to anyone else.

This work isn’t just about lifting heavier. It’s about remembering who you are and building the kind of strength that doesn’t shake when life does.

🔗 Tap the link in my bio to explore my programs, grab your free training and guides, or just send me a DM! I’m so glad you’re here.

© 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