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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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⏳ Your best life is built on what you do when yo

⏳ Your best life is built on what you do when you don’t want to.

“I do it anyways”
isn’t about grind ‘til you die.
It’s not “go hard or go home.”
It’s not pretending we all have the same 24 hours in a day.

It’s about discipline over drama.
About knowing that feelings aren’t facts.
I don’t often feel like pushing on the track, lifting in the gym, or sending that follow-up email.

I do it because it serves me.
Because it’s what’s best for my business and my life without draining my capacity.

Not to prove my worth.
Not to join hustle culture’s highlight reel.
But because being my best means doing what I need, even when I don’t want to.

I show up not to prove it to others,
but to prove it to myself.

Let me know, what are choosing to do anyways 👇

I see too many women weighed down by shame and gui

I see too many women weighed down by shame and guilt from an industry built on impossible standards.

Standards that are always changing.
Standards designed to keep you chasing.
Standards that make you believe happiness is just one “fix” away.

It’s a hamster wheel.
And the fitness industry knows exactly how to keep you on it.

I call bullshit.

You can step off the wheel.
But first, you have to see the system for what it is and recognize how it’s crept into your own thoughts. That untangling takes time. And it’s exactly the work we do inside The Den.

💙 Inside my programs we build strength through progressive overload and smart training. It works because you’re no longer moving from a place of shame.

🐺 Get a FREE week of Den workouts and see what it feels like to train without the guilt, the fads, or the impossible rules.
📲 DM me “DEN” and I’ll send them your way.

Some of the best hype women I’ve never even met

Some of the best hype women I’ve never even met IRL 💙🫶

We get it.
What it takes to show up.
Leaving the dirty dishes, the mess, the to-do list that never ends…
to grab a sliver of sanity and choose ourselves.

It’s not just about a cool PR.
It’s about knowing the silent sacrifices happening behind the scenes
and cheering for each other anyway.

Tag the women who always hype you up 👇

A roundup for you 😉 which one slaps hardest? Le

A roundup for you 😉 which one slaps hardest? Let me know 👇

People chasing big goals don’t waste time judgin

People chasing big goals don’t waste time judging others.
They’re too busy putting in the work and cheering for anyone else bold enough to try.

Pushing as hard as you can isn’t the flex you th

Pushing as hard as you can isn’t the flex you think it is 👉 How you RECOVER is.

Your recovery heart rate is how fast your heart calms down after intense work. The faster it drops, the stronger your aerobic system is, and that doesn’t just happen by chance.

Zone 2 training is not just “fat burning.”
It’s foundational fitness. When you train in Zone 2 consistently, you’re literally remodeling your heart and muscles to work better:

🫀Your heart gets stronger, pumping more blood per beat (stroke volume)

🩸 You grow more tiny blood vessels (capillaries) to deliver oxygen faster

🌱 Your muscles increase mitochondria (your body’s power plants) so you can produce more energy aerobically

🗑️ You improve your ability to clear waste products like lactate, which helps you last longer without burning out

All of that means you can go harder AND recover faster.
A big aerobic engine is like having a massive gas tank and a high-efficiency engine at the same time.

If you’re only ever going max effort, you’re missing the base that lets you sustain it. Zone 2 work feels slow, but it’s the quiet grind that makes everything else possible.

💙 Big engine. Fast recovery. That’s the flex.

🐺 Comment ALPHA if you want to build an engine AND have muscles that help you perform 💪

I’m hosting a webinar. No smoke and mirrors. N

I’m hosting a webinar. No smoke and mirrors. No manufactured scarcity.

Just a real conversation about what it takes to build a sustainable, values-aligned fitness business, and I’m giving it all away for free 💸

I’ll walk you through the exact framework I use in my own business: ✨ What actually works when it comes to marketing and sales (and what doesn’t) ✨ The truth about launching without losing your soul ✨ And how I’ve built long-term relationships with clients who stick around for years

I’m not holding anything back. I don’t know how to teach any other way.

You’ll learn how to build your business in a way that feels like you. Clear. Human. Honest.

And yes, at the end, I’ll tell you how to take the next step and join FitBiz Collective at a major discount. But whether you join or not, you’ll walk away with tangible tools you can use right now.

If you’ve been looking for a different way to run your business - the way that actually feels good in your body and your brain, this is it.

Save your seat:
🗓️ Tuesday, August 12 ⏰ 12PM EST 💻 Zoom.  👆 Link in bio to register

Let’s build the kind of business you don’t have to recover from.

The resilience is unmatched. 10 toes down. We are

The resilience is unmatched. 10 toes down. We are gonna make it happen.

I don’t care who you are. I know you’ve been through some sht. Everyone has a story. Yours matters. And if you are smack in the middle of it, keep going.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #strengthtraining

You’re HER. You’re that btch. Never ever forge

You’re HER. You’re that btch. Never ever forget it.
🖤
Even when you’re tired.
Even when you feel behind.
Even when your leggings are inside out and you’re on your third cup of coffee before 10am.
You’re still her.
Strong. Soft. Capable.
And never too much for the right people.

💅Tag your bestie who needs the reminder.

Just because your heart rate is high doesn’t mea

Just because your heart rate is high doesn’t mean you’re training your cardiovascular system effectively🫀

Lets chat 🤓

🧠 Heart rate training zones (1–5) are based on your max heart rate and used in endurance training (running, cycling, rowing, etc.) to target specific metabolic systems:

1️⃣ Zone 1 – Recovery (easy pace, gentle movement)
2️⃣ Zone 2 – Aerobic base (fat burning, builds endurance)
3️⃣ Zone 3 – Tempo (increases aerobic capacity)
4️⃣ Zone 4 – Threshold (builds lactate tolerance)
5️⃣ Zone 5 – VO2 Max (max effort, short bursts)

These zones train your aerobic and anaerobic energy systems, build mitochondrial density, improve stroke volume, and make your heart more efficient. It’s a specific cardiovascular adaptation and it takes time, structure, and consistency.

💡Now, strength training can spike your heart rate, especially if you’re lifting heavy, moving quickly, or doing high reps.

BUT here’s the key difference:

🧬 Strength training primarily targets your neuromuscular system. It improves things like:
🔹Motor unit recruitment
🔹Muscular hypertrophy (muscle growth)
🔹Coordination and force production
🔹Nervous system efficiency

Yes, your heart rate rises.
No, that doesn’t mean you’re in Zone 4 training your VO2 max.
And no, that doesn’t replace running or structured conditioning if your goal is cardiovascular fitness.

⚠️ Confusing “elevated heart rate” with “doing cardio” is a trap.
If your goal is endurance, you need Zone 2-4 work.
If your goal is strength, you need progressive overload and recovery.

If you want to be well-rounded you need both.

👉 One doesn’t replace the other.

Strength ≠ Cardio.
Cardio ≠ Strength.
Train for the adaptation you want.

💙If you want BOTH, then the Alpha program is for you. Comment ALPHA and I’ll send you a free week of workouts.

The process can be frustrating. Strength gains don

The process can be frustrating. Strength gains don’t happen overnight. They take time, consistency, and progressive overload.

🧠 Neurological adaptations happen first.
In the beginning, your body gets better at recruiting the muscles you already have. Your nervous system becomes more efficient at sending the “lift this” signal. That’s why people often feel stronger before they look stronger.

💪 Muscle hypertrophy (growth) takes longer.
To build actual muscle tissue, your body needs repeated stimulus (resistance training), proper recovery, and enough calories. This process doesn’t happen in 30 days 👀 It’s measured in months and years, not weeks.

📈 Progressive overload is key.
You don’t just do the same 3x10 forever. To continue improving, you have to gradually increase the challenge 👉 heavier weight, more reps, slower tempo, better range of motion.

😴 Recovery isn’t optional.
Your muscles don’t grow during workouts, they grow during rest. Sleep, nutrition, and deloads are where the magic actually happens.

⚠️ You won’t always feel stronger.
Some days you’ll lift less than the week before. That doesn’t mean you’re regressing, it means you’re human. Progress is rarely linear.

💙 Want help? Comment DEN and I’ll send you a free week of workouts.

When you realize it’s really not that serious, a

When you realize it’s really not that serious, and you don’t have to prove anything to anyone - it all becomes just a little bit easier.

Look, we are all new at some point.
New to lifting
New to the gym
New exercises

But if you can show up, and then show up again - this thing happens where it’s not new anymore. You may not be great at it right away, but you can keep improving.

Even after decades of sport, training, coaching - I still couldn’t figure out which way to hop on line burpees 🤣🤷‍♀️ whatever. Ask, laugh, and keep it moving.

Tell me 👇 what’s something that used to feel intimidating but now feels second nature? Or something you’re still figuring out? Let’s normalize the awkward starts.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining #positivebodyimage #bodyconfidencemovement

Apparently keeping to yourself and not bothering a

Apparently keeping to yourself and not bothering anyone is still a problem for some people.

You try to be respectful, stay in your lane, not rock the boat, and people STILL find a way to be mad.
That’s because it was never about you doing something “wrong.”
Some people are simply triggered by your boundaries, your authenticity, your self-respect.

You hold up a mirror they don’t want to look into.
You are not responsible for their reaction.
You’re only responsible for staying true to yourself.

You could contort yourself into a version that makes everyone else comfortable and they’ll still find a reason to be mad.

So stop shrinking. Stop over-explaining. Stop trying to preempt someone else’s reaction.

Be who you are, fully and unapologetically…
and let the chips fall where they may.
💙

I’m hosting a webinar. No smoke and mirrors. N

I’m hosting a webinar. No smoke and mirrors. No manufactured scarcity.

Just a real conversation about what it takes to build a sustainable, values-aligned fitness business—and I’m giving it all away for free.

I’ll walk you through the exact framework I use in my own business: ✨ How I built trust with my audience ✨ What actually works when it comes to marketing and sales (and what doesn’t) ✨ The truth about launching without losing your soul ✨ And how I’ve built long-term relationships with clients who stick around for years

I’m not holding anything back. I don’t know how to teach any other way.

You’ll learn how to build your business in a way that feels like you. Clear. Human. Honest.

And yes - at the end, I’ll tell you how to take the next step and join FitBiz Collective at a major discount. But whether you join or not, you’ll walk away with tangible tools you can use right now.

If you’ve been looking for a different way to run your business—the way that actually feels good in your body and your brain, this is it.
🗓️ Tuesday, August 12 ⏰ 12PM EST 💻 Zoom.  👆 Link in bio to register

Let’s build the kind of business you don’t have to recover from.

✅ Step-by-step breakdown ✅ Easy to follow ✅

✅ Step-by-step breakdown
✅ Easy to follow
✅ No influencers were harmed in the making of this post
✅ And yes, the final step is what you think it is…

Anything to add? 🖤

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.

Let’s talk about the people who announce they’

Let’s talk about the people who announce they’re unfollowing you.

Not just quietly clicking away (which is their right) — but taking the time to tell you they’re leaving.

As business owners, creators, and humans… it can sting. You’ve poured your heart into your work. You show up consistently. You’ve built a voice, a message, maybe even a movement. And then someone essentially says, “Yeah I don’t like this anymore. Just thought you should know.”

Social media is a parasocial relationship. That means people feel like they know you because they’ve consumed your content, but that doesn’t mean they actually know you. And it definitely doesn’t mean you owe them anything beyond showing up with integrity.

It’s hard not to take it personally. But here’s what I remind myself:
👉Not everyone is your people (and that’s a good thing).
👉Your value doesn’t decrease based on someone’s inability to see it.
👉 Unfollows often make space for actual clients and aligned community.

So the next time someone announces their unfollow like it’s a dramatic exit stage left?

Smile. You’re probably doing something right. ✌️

💬 I asked ChatGPT to give me some funny/snarky replies and these deliver 👇

1️⃣ Wait, come back—I didn’t get a chance to not care.

2️⃣ This isn’t an airport, you don’t need to announce your departure.

3️⃣ Unfollowing? Bold of you to assume I noticed you were here in the first place.

4️⃣ Please leave your feedback in the suggestion box 🗑️

5️⃣ Unfollowed me and told me about it? Wow, a two-for-one deal on insecurity today.

6️⃣ Congrats on using your free will. So brave.

7️⃣ And yet… here you are… still commenting. Fascinating.

Which one is your favorite?!? 🤣

No one talks about this side of running an online

No one talks about this side of running an online fitness business:

✖️ Ghosting after “I’m in”
✖️ Canva-induced identity crises
✖️ Freebie hoarders and refund drama
✖️ Doing way more admin than actual coaching
✖️ Taxes. Just… taxes.

It’s not all bad—but if you’re trying to build a business with integrity, structure, and actual sustainability, you need more than “just show up and serve” energy and a cute color palette.

💻 Join me for a free webinar on Monday, August 12 at 12pm EST where I’ll share:

🔹 The 4R Framework that keeps me sane and growing (without burnout)
🔹 How to build systems that actually support you (not just look good on Airtable)
🔹 What it really takes to show up with consistency and clarity without burning out

If you’re tired of building your biz on hope and hustle, this one’s for you.

→ Link in bio, or comment “READY” for your free spot!

Everything changed for me as a mom when I read a b

Everything changed for me as a mom when I read a blog post (yep, I’m that old) where a woman said it was normal to not love every stage of motherhood.

Confession - I was not a great baby mom. And I felt a lot of guilt about that.

But now? Tweens? I’m thriving.
And so many people kept telling me - juuuust wait. Wait for the hormones, attitude, and everything that comes with being a girl mom… and I’m kinda over that story. I love this stage. And maybe that will change, who knows. But I’m done letting other people experience tarnish mine.

Maybe that’s not your experience or your story.
I want to normalize that you don’t have to love every stage. It doesn’t mean you love your kids any less. And I’m grateful for the people who have been there for me to get through those times.

People will put their story and experience on you. Don’t let it define it, your kids, or who you are as a mother.

What do you do when the world feels like it’s on

What do you do when the world feels like it’s on fire and you’re still expected to post content, nurture your audience, and grow your business?

When silence feels dangerous, but speaking up feels hollow or performative.
 When the online space is so loud, you wonder if anyone’s even listening anymore. And yet… your business still asks you to show up.

👉 This is the tension so many of us are holding… trying to lead with integrity while running a business in a system that rewards urgency, performance, and pretending you’re fine.

But what if your systems were built for this? Not just to streamline or “optimize,” but to hold you in the hard seasons.
 To offer structure when things feel shaky. To act as self-care so you can keep showing up without losing yourself.

This is the work. This is the way forward.
In my upcoming free webinar on August 12 at 12pm EST, I’m walking you through the 4R Framework I use to Root my business in values, Resonate with the right people, Relate with honesty, and Receive income in aligned ways.

You can build a business that honors your values, serves your people, and sustains you in the process.

Save your spot—link in bio.

🗓️ Tuesday, August 12 ⏰ 12PM EST 💻 Zoom.  👆 Link in bio to register

© 2023 ALLISON TENNEY

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

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