My account - Allison Tenney Fitness

Skip to content

Instagram Facebook

CLIENT LOGIN

Train With The Pack

Instagram Facebook

Dashboard
Orders
Downloads
Addresses
Account Details
Logout
Subscriptions
Payment methods

Lost your password? Please enter your username or email address. You will receive a link to create a new password via email.

Username or email Required

Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

HOME
About
Training
Alpha

The Den
Wolfpack
fitbiz
resources

podcast
Blog
Contact
My Account

Newsletter Signup

Name

Email

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!

Call it stubborn, willpower, determination… I ca

Call it stubborn, willpower, determination… I call it spite. And it fuels my dark soul 🖤😈 jk but only kinda 🤣

Where all my Millennials at 🥹 This song smacks

Where all my Millennials at 🥹

This song smacks me right in my feels.
But now we are older, wiser… better.

If you’re in the middle of it right now, between where you’ve been and where you want to be… keep going.

There’s no rush.
You’re right on time.

👉 Drop a 💛 if this also hits you in the gut (in the best possible way)

You don’t accidentally get your first pull up.

You don’t accidentally get your first pull up.

It’s a skill you train. And it takes time, intention, and a plan.

Pull ups are one of the hardest bodyweight movements you can do. Not because you aren’t strong, but because most training programs don’t actually teach you how to build toward them.

They require upper body strength, grip endurance, shoulder stability, and full-body coordination. If they’re a goal of yours, they can’t be an afterthought.

In the video, I’m showing a simple way to add weight to your pull ups, no belt or vest needed. Because once you can do a few solid reps, the next phase is building even more strength and control under load.

But if you’re just starting out? Start below the bar and build from the ground up.

Here are 5 exercises I program inside my training program, The Den, to help women earn their first pull up (and keep progressing):

✅ Dead hangs – build grip strength + shoulder integrity
✅ Scap pulls – train shoulder control and retraction
✅ Lat pulldowns – target the primary pulling muscles with load
✅ Negative pull ups (or Isometric Holds) – build eccentric control and confidence in the different positions on the bar
✅ Inverted rows – reinforce pulling mechanics + core engagement

You don’t have to “try harder.” You just need a better strategy.

🐺 The Den opens June 2.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #onlinefitness #pullup

This is the skill set most fitness programs don’

This is the skill set most fitness programs don’t teach. Because it’s not just about missing a workout… it’s about what happens after. Do you spiral? Judge yourself? Scrap the whole plan?
Or do you pivot?

Here’s HOW to build that skill ⤵️

1️⃣ Name what’s real. Missed a workout? 👉 Ask: What actually got in the way? Stress, logistics, unexpected chaos? Naming it keeps you in curiosity—not judgment.

2️⃣ Decide your next doable move. Instead of trying to “make up” a missed session or go all-in tomorrow, ask: 👉What’s one thing I can do today that supports my movement goal? (Maybe it’s a walk, 10 minutes of strength, or resetting your plan for the week.)

3️⃣ Drop the moral math. You didn’t “fail” because life got lifey. Let go of the guilt and all-or-nothing thinking. 👉Your consistency is built by what you do after the mess—not avoiding it altogether.

You don’t need to be perfect. You just need to practice pivoting.

🧠 Want to build the mindset that actually helps you stick with it… especially when life is Lifey?

💙 My new mini course “The Inner Den” gives you the tools to do just that.
 📆 It drops May 19!

These two stories broke something open for me. A

These two stories broke something open for me.

A father brings his young daughters on stage, tells them to show their abs to earn a reward and calls it “discipline.”

A white woman screams racial slurs at a 5-year-old Black boy and is rewarded with over $700,000.

And if you’re only outraged by one of these stories, or think they aren’t connected, I need you to pause and ask: why not?

Because this is what systems of oppression do. They show up in different ways, wear different masks. But the root is the same: control, dominance, and dehumanization.

This isn’t a call-out. It’s a call to see more clearly.
 To recognize that the fitness world isn’t separate from any of this. That our culture rewards harm when it’s dressed up in whiteness or discipline.

We need to do better. Not just in how we speak, but in how we see.
 Because you can’t change what you won’t name.
“You stand for what you tolerate”

The same but different 😉 Want to train power?

The same but different 😉

Want to train power? But Olympic lifts scare you? You don’t have to do Olympic lifts to train power.

Olympic lifts takes time, skill, and reps to master. They are a great tool—but not the only one.

🏋️‍♀️Power Clean:
🔹Push through the floor to generate force from your legs.
🔹Keep the bar close—it should brush the thighs, not swing out.
🔹Snap the elbows through fast to catch strong in the front rack.

But you don’t have to use a barbell to train explosive power.

The goblet clean is a great progression that still hits triple extension, coordination, and control—without the technical demands of the Olympic lifts.

💪Coaching cues I use:
🔹Snap the hips
🔹Keep the bell close to your centerline, not swinging out.
🔹Catch softly in the goblet position, elbows tight to the body.

Olympic lifts have their place.
So do kettlebells and dumbbells.

It’s not about one being better than the other.
It’s about knowing what your body needs right now—and progressing with purpose.

No over explaining No people pleasing No “perfo

No over explaining
No people pleasing
No “performing niceness” to keep the peace

Call it rude. Call it selfish.
I call it peace of mind and protecting my energy.

You’re not here to shrink, soften, and be endlessly available.

You’re not mean - you’re just unavailable for bullsht.

And let me tell you - it’s freeing.

Pistol not pistoling? 😮‍💨 Whether you’r

Pistol not pistoling? 😮‍💨

Whether you’re chasing athletic performance or just want your knees to stop complaining on the stairs, single-leg work matters.

The pistol squat is of the most advanced single-leg movements out there and it takes time to build.

👉 Start with a box.
Using a box shortens the range of motion, gives you a target to hit and the comfort of knowing you won’t crash on the floor. It helps you focus on building the control it takes to perform this exercise. It’s not a shortcut—it’s a smart step in the progression.

Strong doesn’t mean rushing.
Strong means scaling. Practicing. Repeating.

Stick with it and your body (and brain) will get better at the movement, rep by rep.

Tag a training buddy and start with the box.

Funny how the older I get, the less nonsense I tol

Funny how the older I get, the less nonsense I tolerate 🖤

Sometimes the most powerful flex is knowing you don’t owe anyone your energy.

Not every battle is worth fighting.
Not every comment needs correcting.
Not every moment calls for proving your point.

Holding your ground quietly hits different when you’re rooted in self-respect, not the need to be right.

© 2023 ALLISON TENNEY

|

|

|

|

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