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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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We stay ready 🖤😈 Tag or share with your best

We stay ready 🖤😈
Tag or share with your bestie.

Fitness is not: Long and lean muscles Looking tone

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.

💙 The Den doors open Monday.
If you’re done with toxic fitspo and “shred” culture, this is your home.
We lift heavy, rest hard, and reject the nonsense.
Strong is the new rebellion… and we’re just getting started.

If you want to run well, don’t skip your warm-up

If you want to run well, don’t skip your warm-up.
[📌Save this warm up routine for later]

As we head into the summer months, now more than ever is the time to stay consistent with your strength work—and that starts before your run even begins.

A solid warm-up does more than just “get your heart rate up.” It preps your joints, activates key muscle groups, and builds movement patterns that support a stronger, safer, and more enjoyable run.

Here’s the flow I used in this warm-up: 🔹 Joint mobility – ankle rockers, adductor rocks, world’s greatest stretch 🔹 Dynamic movement – leg swings, hip circles 🔹 Activation – glute bridges, bird-dogs 🔹 Low-level plyos – pogo hops, A-skips, high knees

There are a ton of great options as well: ✅ Toe/heel walks ✅ Walking lunges ✅ Lateral shuffles ✅ Marches with arms overhead ✅ Jump rope

The point is to prime your body for the work ahead. Warm-ups help reduce injury risk, improve performance, and reinforce the movement patterns your strength training is building.

Don’t skip it. Your future self (and your knees) will thank you.

[Comment DEN for access to my new mini course] M

[Comment DEN for access to my new mini course]

Me: I’ve got this. Also me: anxious, overthinking, and one tight hip away from losing it.

The thoughts? Still there. The pressure? Always creeping in.
 But HOW you respond to it…that’s the real work.

Inside The Inner Den, we unpack what’s actually driving the spiral. You’ll learn how to work with your mind and nervous system… not just muscle through.

It’s not therapy. It’s not fluff. It’s the missing piece most fitness programs ignore.

Ready to train what’s under the surface?
 💙 The Inner Den is open.
5 days. 5 modules. $27

Link in bio.

Just a reminder that you are allowed to be human.

Just a reminder that you are allowed to be human. That we are all having a human experience on the other side of these small screens.
What a privilege it is to chase your dreams. To build a business you believe in. To be surrounded by people who believe in you. I’m grateful for this community.

🫶 If you need this mini course (The Inner Den) as much as I do, head to the link in my Bio.

Same squat. Different intention. One builds musc

Same squat. Different intention. One builds muscle. One builds max strength. And both are important.
 🏋️‍♂️ When you train in the 8–12 rep range (like with a goblet squat), you’re targeting hypertrophy = increasing the size of your muscle fibers through mechanical tension, metabolic stress, and muscle damage.
📈 This style of training emphasizes volume and time under tension, which helps your muscles adapt by growing bigger and more fatigue-resistant.

💪 When you train in the 3–6 rep range (like with a heavy double kettlebell front squat), you’re training for strength = improving your nervous system’s ability to recruit motor units and generate force.
📊 This means your brain is getting better at telling your muscles to “turn on” more powerfully and efficiently.

👉 The two are not mutually exclusive.
 You’ll build muscle while training for strength, and you’ll get stronger while training for hypertrophy. They’re two sides of the same barbell.
The body is smart. It adapts based on the stimulus you give it and the best results often come from a blend of both approaches over time.

🐺This is exactly what we do inside The Den. Progressive programming that builds strength and muscle without the guesswork. If you want a plan that works with your life (not against it), come train with us.

📆 A new training block starts June 2

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

You’re not the problem. But the way you’ve b

You’re not the problem. But the way you’ve been taught to approach fitness might be.

All-or-nothing plans. Punish-yourself mindsets. Start strong, burn out, repeat.

No wonder it’s hard to stick with it.

The Inner Den is a 5-day mini course designed to help you unlearn the pressure, and build the strategy and mindset to finally make consistency feel possible.

Not by doing more. But by practicing a new way of showing up — one that fits your real life. One that helps you feel proud, even in the messy middle.

Because sustainable fitness starts with how you think about it. And this is where that shift begins.

Want to try this approach right now? 👉 Ask yourself: What’s the smallest possible way I could show up today? ✅ A 5-minute walk instead of skipping it entirely. ✅ Writing your plan for tomorrow so you’re not relying on willpower in the moment.
 That’s what practice looks like. And it’s exactly what we work on inside the Inner Den.

Comment DEN and I’ll send you the link to start the 5-day mini course ($27)

You don’t need more discipline. You need a dif

You don’t need more discipline. You need a different story about what counts.

Because if the only workouts that “matter” are the ones where you’re fully energized, totally motivated, and checking every box… you’ll spend a lot of time waiting.

Tired is a signal, not a stop sign. Busy doesn’t mean incapable. And showing up at 60% effort isn’t a failure … it’s a skill.
 Stop asking “How do I do this perfectly?” Start asking “How can I meet myself where I am today?”

🧠 Try these reframes out:
👉 “I’m too tired” ➝ “What’s one small thing I can do to support my energy today?”
👉 “I missed a workout” ➝ “I get to pick it back up tomorrow — nothing is ruined.”
👉 “I don’t have time” ➝ “What would a 15-minute version look like?”
👉 “This isn’t worth it if it’s not perfect” ➝ “Done is better than perfect. Every rep counts.”

This is how you break the perfectionist loop. By practicing flexibility. By honoring your effort. By letting consistency be messy and human.

And the more you do that? The more trust you build — not just in the plan, but in yourself.

That’s what we’re doing inside The Inner Den — learning how to come back to yourself again and again. Not through extremes. Not through pressure. Through practice.

📥 Drop a 🐺 in the comments and I’ll DM you the link to join (for only $27).
5 days, 5 modules. A mini course to help you cultivate the mindset to actually stick to a fitness routine (especially when life is full and messy).

You’ve done the “start strong” thing. You’ve bought the planner. Made the promise. Sworn this time would be different.

But what if the missing piece isn’t discipline… It’s practice.
 Not a perfect plan — but a place to become the person who sticks with it.

That’s what The Inner Den is.
 Not a challenge to conquer. But a quiet rebellion against all-or-nothing thinking.
 A short, powerful course (5 days, 5 modules) to help you build consistency — not by pushing harder, but by returning to yourself.
✨ No more white-knuckling. ✨ No more chasing extremes. ✨ Just small, doable steps rooted in trust, not pressure.

Because you are worth showing up for — even (and especially) in the messy middle.

🐺The Inner Den is officially open.

Here’s what you will learn inside over the next 5 days: ✅ How to catch thoughts like “I missed yesterday, so what’s the point?” before they derail you.
✅ How to pivot instead of spiral when life gets lifey (because it will).
✅ How to stop the all-or-nothing thinking—because you don’t need to “do it right” all the time.
✅ How to create a clear, personal vision of what a fitness routine looks like for you—not for the influencer you follow or the you from 5 years ago. The you that you are right now.

And if your plate already feels full… then you’re exactly who this mini course was created for.

🔗 Link In Bio. Or comment “READY” and I’ll send you the link.

This isn’t about revenge bodies or fitting into

This isn’t about revenge bodies or fitting into skinny jeans (millennial women have been there, done that).

It’s about reclaiming strength in a world that told us to be quiet, agreeable, and easy to manage.

We lift because we’re angry.
We lift because we’re healing.
We lift because we’re tired of shrinking ourselves to make others comfortable.

Strength training isn’t just about muscle… it’s about agency. Autonomy. Rage.

The kind of rage that simmers under the surface when you’ve spent years people-pleasing, over-achieving, and carrying the emotional labor of everyone around you.

So no, Karen. We’re not here to tone.
We’re here to channel generations of repressed female fury into our glutes… and maybe put a few Chads in their place along the way.

Tag the women who spot you, hype you, and remind you that strong is your birthright.
This is what taking up space looks like.

2.5 minutes of what it’s like to coach with me a

2.5 minutes of what it’s like to coach with me and also a suuuuper helpful tip for your barbell front squat.

💙 This is the type of feedback and videos I send to clients to make sure technique is on point to get the most out the exercises they are doing.
It’s about finding that ONE thing that will help everything else.

🐺 A new training cycle for The Den, my signature online strength and conditioning program, will start June 2!

Don’t ask me to count 🤣🖤😈 . #strengthtr

Don’t ask me to count 🤣🖤😈
.
#strengthtraining #strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #onlinefitness #positivebodyimage #alphaathlete

“Smile, sweetheart.” OR… 😈🖤💀 It se

“Smile, sweetheart.” OR… 😈🖤💀

It seems small, right? Harmless.
And there will plenty of men who cannot fathom why this is such a problem…

But that one sentence is soaked in patriarchy.

It’s the expectation that women exist to be pleasant, pretty, and palatable.
That our worth is tied to how agreeable we can be (and sometimes, our safety).

But when a woman chooses not to smile…when she walks through the world with purpose, focus, anger or even rage, it disrupts that system.

Choosing not to smile (when it’s not genuine) is a radical act.
It’s reclaiming autonomy over our bodies, our expressions, our energy and our anger.

It’s saying no thanks to performative politeness and yes to showing up as our full, complex selves.

Everyone wants to talk about the one big change th

Everyone wants to talk about the one big change that turned it all around.
The Transformation story, the before/after (I get it, those are shiny ✨)

But for me?
It was the quiet, daily choices no one sees.
The unglamorous moments where I kept showing up.

The reps. The reflection. The people I chose to keep close.

No shortcuts.
No quick fixes.
Just a commitment to becoming the kind of woman who doesn’t abandon herself.

📧 Join my email list. I save the best stuff for my inner circle (link in bio)

You need both. Strength AND cardio. When programm

You need both.
Strength AND cardio.

When programmed correctly, cardio supports your strength… not competes with it.

Cardio improves your aerobic capacity, which means your heart and lungs get better at delivering oxygen to your muscles.
That helps you recover between sets and between workouts. It supports your ability to train harder and build more muscle over time.

A well-developed aerobic system improves mitochondrial density (hello, energy production), helps manage fatigue, and keeps your nervous system from getting fried.

The problem isn’t cardio. The problem is when people program it poorly or pair it with under-fueling and overtraining.

Cardio won’t kill your strength gains… what kills progress is poor programming, burnout, or chasing extremes.

You can train smart, build muscle and do cardio.
It’s not either/or. It’s both/and (always)

Want a program that combines smart strength training and supports your cardio engine… without burning you out?

The Den gives you structure, flexibility, and progress you can feel.

Comment 💙 and I’ll send you a Free Week!

They said lifting heavy would make us look like me

They said lifting heavy would make us look like men.

What they really meant was 👉 strong women challenge the system that keeps us small.

The fear isn’t that we’ll look masculine.
It’s that we’ll stop performing femininity the way they are used to… quiet, compliant, fragile.

But strength doesn’t belong to one gender..
And it doesn’t threaten our femininity.
It redefines it.

You are allowed to be multifaceted.
You are allowed to break the mold.
You are allowed to shatter ceilings.

Strong and soft.
Tough and tender.
Masculine and feminine.
Grounded and wild.

You were never meant to fit into their boxes.
You were meant to break them.
And rebuild something that looks like you.
💙

You don’t need the perfect plan. You need an ada

You don’t need the perfect plan.
You need an adaptable one.

🧠 Your brain isn’t wired for perfection… it’s wired for protection.
So when you’re exhausted or overwhelmed, it looks for the easiest way out (Netflix and wine, anyone?)

It’s not that you don’t care or are lazy (you’re not).
It’s that your brain is trying to keep you safe by conserving energy.

But consistency doesn’t come from all-or-nothing thinking.
It comes from learning how to pivot when life gets lifey.

When you scale the workout instead of skipping it, you send a powerful message 👉 “I’m someone who follows through. Even on the messy days.”

That’s not failure. That’s adaptation.
And that’s the kind of proof your brain needs to build real, lasting consistency.

🤓 Your HW:
Look at your plan this week. Circle one workout you know might get pushed aside.
Now adjust it… make it shorter, lighter, or simpler. Then follow through.
Small pivot. Big win.

🐺 My new mini-course, The Inner Den: Mindset before Movement, drops May 19.

💙 It’s built for real life, messy days, and women like you who are done with the all-or-nothing spiral.
Stay tuned—it’s going to change how you approach your fitness for good.

The wild part about fitness? There’s no finish l

The wild part about fitness? There’s no finish line. You hit a goal… and then you keep going.

Because it’s not just about one milestone.
It’s about showing up for yourself over and over, even when it’s hard, boring, or inconvenient.

Yes, I cry on the way home sometimes.
And yes, I’ll be back tomorrow 👀

The RFE split squat is a movement I program a lot… and for good reason 💀😈💪

It’s single-leg strength, balance, mobility, and stability all rolled into one.

And depending on how you set it up, you can shift the focus to your quads or your glutes. Here’s how:

Want more glutes?
🔹Slight forward lean
🔹Step farther from the bench
🔹Push through the heel
🔹Drive the knee back, not straight down

Want more quads?
🔹Upright torso
🔹Step closer to the bench
🔹Push through the ball of your foot
🔹Drive the knee forward over the toe

Small tweaks = big changes in what muscles you’re loading.

📌 Save this for your next lower body day

🐺 If you’re done guessing your way through strength training and want a program that builds real progress (without demanding perfection), The Den gives you the structure, support, and self-trust to train with purpose.

📆 Next training cycle starts June 2

Welcome to the corner of the internet where snot r

Welcome to the corner of the internet where snot rockets and tomato faces are just part of the deal.

This is a space for women who care deeply, train hard, and don’t have time for perfectly curated crap.

🐺 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+.

📆 My signature program, The Den, opens June 2!

© 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