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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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Leadership is not a pissing match. It’s not abou $Leadership is not a pissing match. It’s not about who can throw the loudest insult, fire off the most unhinged tweet, or inflate their ego the biggest. Yet here we are, watching two of the most powerful men in the world go at it like middle schoolers in a group chat. And women? We’re still out here fighting the tired stereotype that we’re the ones who are “too emotional to lead.” Make it make sense. If a woman brought even a fraction of that public immaturity to the table, she’d be dismissed as hysterical. Unfit. Weak. But when men do it, it’s branded as confidence, bravado, “strong leadership.” Let’s call it what it is: a double standard steeped in patriarchy. Leadership—real leadership—is rooted in discernment, composure, and responsibility. It’s measured not by volume but by integrity. Not by domination, but by how well you can lead without needing to humiliate others. Emotional intelligence is not a liability. It’s the thing that separates power from purpose. We need more of that kind of leadership. And a lot less of whatever mess is happening on X.$

If the word “masculine” is the first thing tha

If the word “masculine” is the first thing that comes to mind when you see a strong woman… it might be time to unpack where that idea came from.

Strength isn’t gendered.
Muscle doesn’t belong to men.
And confidence in your body isn’t reserved for one kind of look.

Calling women “too masculine” is often just a projection of discomfort with women who aren’t trying to be small, physically or otherwise.

Let’s stop labeling strength as something it’s not, and start questioning the narratives that taught us to fear it in the first place.

Chasing PRs is powerful. Progressive overload is t

Chasing PRs is powerful.
Progressive overload is the backbone of strength training - for muscle growth, bone density, metabolic health, and confidence.

AND 👉 Progress isn’t only defined by heavier lifts.
It’s also defined by how well you move and how good you feel.

For years, I chased the heaviest weight possible because more weight meant more progress… right?

Until my body started giving me signals:
😰Persistent aches
⚠️ Compensations
💤 Fatigue that didn’t go away with rest

That’s when I shifted from training just to lift well to training to move well.
And the irony? I got stronger.
More connected to my body.
More intentional with my movement.
More resilient in and out of the gym.

Lifting heavy and chasing PRs is great, until it becomes the only marker of success.

It’s not either/or. It’s both/and.
Muscle AND movement.
Power AND presence.
Strength AND sustainability.

I want to train to move well, not just lift well.
And I want the same for you.

Ready to train in a way that builds real strength and feels good in your body?
💙 DM me “MOVE WELL” and I’ll send you the details to get started inside my online training program.

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

Unlearning the parts of me that was taught to see

Unlearning the parts of me that was taught to see other women as a problem to fix, compete with, or critique is an ongoing practice.

Fitness culture has spent decades telling women how to look, what to wear, and who to be in the gym. Too much. Not enough. Too sexual. Not feminine enough.
 It’s all control disguised as “health.”

But liberation in movement means we stop policing each other’s bodies and start reclaiming our own.

The gym doesn’t need less scrunched leggings.
 It needs less internalized misogyny.

You hold yourself to a high standard. You always

You hold yourself to a high standard. You always have.
 And when you can’t meet it… when life derails your workouts or you don’t follow the plan perfectly, it feels like a crack in your identity.

You wonder 👉 “Why can I do so much for everyone else, but I can’t stay consistent for me?”

But what if it’s not about discipline? What if it’s about the story you’re telling yourself?

Inside The Den, we’re rewriting that story. We train for strength and self-trust. We make room for grace. For being human. For coming back, again and again.

If this post made your chest tighten a little... You’re not alone. And you don’t have to do this alone either.

🐺 DM me “DEN” if you want in on this kind of support.

Unfortunately for diet culture… I figured out th

Unfortunately for diet culture…
I figured out that eating enough, lifting heavy, and letting go of body shame didn’t ruin me—
It set me free.

I used to think that if I could just stick to the plan, eat “clean,” and shrink a little more, I’d finally feel better in my body.
Spoiler 👉 I never got there.

What actually works 👇
Lifting like I deserved to take up space.
Running because I wanted to.
Fueling my body like I respected it, even on the days I didn’t love it.

And yeah, that’s not sexy, and it’s definitely not what most wellness influencers are selling.
But it’s what got me stronger, healthier, and actually… happy.

🐺This is what I help women do inside my programs.
No extremes. No shrinking.
Just strength, confidence, and a training plan that actually fits your life.

💙 Ready to get started? Come join me. DM me START and I’ll send you the info!

I have less time, energy, and patience for people

I have less time, energy, and patience for people who aren’t also committed to their own growth.

#selfimprovement #onlinefitnesscoach #strengthandconditioning

Conventional vs. Sumo Deadlift 🏋️‍♀️ Sa

Conventional vs. Sumo Deadlift 🏋️‍♀️
Same goal (lift heavy), different setup.

Conventional:
✅ Feet hip-width
✅ Hinge-dominant
✅ Emphasizes glutes, hamstrings, and low back
✅ Great for overall posterior chain strength

Sumo:
✅ Wide stance, toes turned out
✅ More upright torso
✅ Targets inner thighs, glutes, and quads
✅ May feel better for longer legs or limited hip mobility

👉 Neither is better. It comes down to your anatomy, goals, and what feels strongest in your body.
Sometimes I program both to build balanced strength from different angles.

💬 Have a favorite? Drop it below. Team Conventional or Team Sumo?

When modesty becomes a moral high ground, it stops

When modesty becomes a moral high ground, it stops being a choice 👀

What looks like “just another viral take” about gym outfits is actually a reflection of deeper systems at work 👉 ones that use shame to keep women quiet, small, and in line.

I saw a reel of an influencer using other women’s videos (without consent) to claim she was “empowering women” by not showing her body online. Let’s be clear: that’s not empowerment. That’s using someone else’s hard work and body as a prop to make yourself look virtuous.

This is what toxic fitness culture does so well:
It rewards women for aligning with patriarchal values, labels it “discipline” or “modesty,” and disguises judgment as morality.
It creates a pipeline where the more you shrink—physically, emotionally, behaviorally—the more praise you get.
And then it hands you the mic to shame the next woman for choosing differently.

But true empowerment?
It holds space for nuance.
It doesn’t require you to perform modesty to be taken seriously—or to wear less to be liberated.
You get to choose. We all get to choose.
And no one’s body or outfit needs to be a disclaimer for respect.

We don’t need to climb ladders built on other women’s backs.
We can build something better - together.

Tag your gym bestie who brings chaos, emotional su

Tag your gym bestie who brings chaos, emotional support, and elite dance breaks to every lift 👯‍♀️

#strengthandconditioning #onlinefitnesscoach #gymbestie #strengthtraining

If your training only includes squats, lunges, and

If your training only includes squats, lunges, and deadlifts, you’re living in the sagittal plane 👉 forward and back. That’s where most traditional strength programs stay.
And while those movements matter, they only train one third of how your body is designed to move.

Your body was built to move through three planes of motion:
1️⃣ Sagittal: forward/back (squat, lunge, RDL)
2️⃣ Frontal: side to side (lateral lunge, side plank)
3️⃣ Transverse: rotation/twist (rotational lunge, woodchop)

Each plane challenges your body in different ways:
🔹Frontal plane work strengthens stabilizers around your hips, knees, and ankles—key for balance and injury prevention.
🔹Transverse plane training improves core strength, coordination, and rotational power—essential for real life and sport.

This is exactly why all my training programs are built with all 3 planes in mind.

I don’t just throw in “functional” exercises for fun. I design programs that help you feel strong in every direction so you can move better, lift more confidently, and live fully outside the gym.

Clients constantly tell me how much more capable, balanced, and resilient they feel… not just because they’re stronger, but because their bodies move well.

That’s what real strength is.

Want to feel the difference for yourself? Drop a 🔁 or DM me to learn more.

Welcome to my corner of the internet. I’m Alliso

Welcome to my corner of the internet. I’m Allison @allisontenney and if you’re a woman who’s tired of chasing perfection and ready to reclaim your strength, you belong here.

I’m a former Division I strength and conditioning coach with a deep background in performance and a heart for doing things differently.

I bring the science, structure, and high-level training you’d expect from an elite coach, but I pair it with compassion, flexibility, and a deep respect for your lived experience.

Here’s what I believe:

💙 Strength isn’t just physical—it’s a reclamation of your body, your voice, and your boundaries.
💙 You don’t need to shrink—physically or emotionally—to be powerful.
💙 Self-discipline rooted in self-respect is far more powerful than perfectionism.
💙 Taking care of yourself isn’t selfish—it’s a radical act of leadership.
💙 You can take up space, be deeply human, and still pursue excellence.

In a world that teaches women to be small, quiet, and accommodating, I help you get strong on your own terms—with fierce autonomy, radical self-trust, and powerful community.

🐺 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.

If that’s the kind of space you’ve been looking for, you’re in the right place.

🔗 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.

It’s easy to feel like strength is just another

It’s easy to feel like strength is just another thing on your to-do list. Something you “should” fit in, but never really prioritize 👀

But what if it didn’t have to be that way?

The Den is more than workouts 👉 it’s a space where you’re seen and supported exactly as you are.

🩵Where you’re not just another name on a roster, but part of a community that understands the messy realities of life—work deadlines, family demands, unexpected setbacks—and still shows up.

🤸This is where you can let go of the mental gymnastics… the constant debate in your head about whether you’re doing enough or if you “deserve” the time.

It’s about building strength on your terms, with a plan that respects your busy life and a coach who meets you with empathy, not expectations.

📆 We start Monday. Now is the time to join.

If you’re tired of trying to go it alone… if you’re ready to stop wrestling with perfection and start building real, lasting strength in a place that feels like home 👉 this is your moment.

💙 Join The Den today. Because you deserve more than just a workout. You deserve a community.

🐺 Link in bio.

You’re not chasing a version of yourself you mis

You’re not chasing a version of yourself you miss.
You’re becoming the strongest version of who you are now.

More energy. More strength. More trust in your body.
Workouts that fit your life… not the other way around.
Support that doesn’t expect perfection.

Here’s what you get when you join The Den: 🔥 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 from me 👉 because you’re not just a number

Choose the level of support that fits your needs:
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

🐺 New training cycle starts Monday.
💙 Join us now and stop starting over.
⁠
🔗 Link in bio to get started.

My Roman Empire is watching women win 🖤 @taylor

My Roman Empire is watching women win 🖤
@taylorswift

#swiftie #taylornation #reputation

When I was in my 20s and early 30s, I thought a lo

When I was in my 20s and early 30s, I thought a lot about maintaining my physique.

And honestly? It wasn’t that hard.
I had time. I had energy. My metabolism was humming along.
Life looked different.

But now?
My time is stretched. Priorities have shifted. And I’ve had to rethink what it means to feel strong in this season of life.

👉 We naturally lose 3–5% of our muscle mass every decade after 30.
And muscle isn’t just about aesthetics… it’s your metabolism, your energy, your bone health, your freedom to stay active and independent as you age.

AND…
You can build muscle at any age.
Yes, even now.
Yes, even if you’re starting again.
Yes, even with a full plate.

Inside The Den, I teach you how to build real strength, inside and out.
Through smart, progressive programming, compassionate coaching, and a realistic approach to consistency…
You’ll not only maintain, you’ll thrive.

💙 We start Monday.
This is your nudge. Your permission. Your next step. Join us and see what your body is still capable of.

Drop a 🐺 or DM me “DEN” and I’ll send you the link.

I put this on my story yesterday and thought it de

I put this on my story yesterday and thought it deserved a spot on the feed as a reminder that community is not a deliverable. At least not over here. It’s a powerful tool towards our collective liberation and we must keep that at the center as a reminder of what we are really doing here.

What does community mean to you? I’d love to hear in the comments 👇

The Den was built for women like you…women who w

The Den was built for women like you…women who want structure, not stress.
Who want strength, not shame.
Who want a training plan they can actually stick with.

And that’s exactly what The Den delivers.

🏋️What training inside The Den looks like:

🐺Each week is intentionally programmed for full-body strength and recovery, using proven training principles like progressive overload, movement pattern variation, and smart accessory work.

🐺Each training phase is 4 weeks long and uses progressive overload to help you build strength, increase capacity, and avoid burnout.

📆 Here’s the weekly layout:
Monday – Squat Focus
Tuesday – Conditioning
Thursday – Upper Body Push/Pull
Friday – Hinge / Deadlift Focus

Each session includes:
✅ A mobility-based warm-up
✅ One main lift to focus on strength
✅ Accessory work to support joint health, muscle balance, and overall athleticism

Choose your membership:
🩵The Den – Coaching ($139/month)
Includes:
👉All workouts delivered in the TrueCoach app
👉Personalized coaching feedback on form
👉Monthly check-ins and real-time support from me
👉Perfect if you want expert eyes and accountability from a coach you trust.

🩵The Den – DIY ($79/month)
Includes:
👉Full program with workouts
👉Monthly check-ins (no form feedback)
👉Great if you’re confident training on your own but want a smart, sustainable plan.

Enrollment is open. We start MONDAY.
Let’s train.
(Link in bio to join The Den.)

Most workouts are designed to make you tired. The

Most workouts are designed to make you tired.
The Den is designed to make you better.

I used to chase soreness, sweat, and the feeling that I’d “earned” my rest.
But when I shifted to performance-based training, everything changed.

👉 I felt more powerful in my body
👉 I built real strength and stamina
👉 I stopped burning out and started progressing
👉 I trained with purpose — and got results that lasted

🐺 Inside The Den, we train differently:
✅ Progressive overload
✅ Smart intensity (not just HIIT)
✅ Multi-planar strength + mobility
✅ Built-in recovery to support real life

This isn’t about perfection.
It’s about consistency, capability, and training like someone who knows she’s built for more.

🐺 Doors to The Den are open.
💙 Tap the link in bio to join us.

Let’s build the kind of strength that carries over into everything.

The Den was built for women like you…women who w

The Den was built for women like you…women who want structure, not stress.
Who want strength, not shame.
Who want a training plan they can actually stick with.

And that’s exactly what The Den delivers.

🏋️What training inside The Den looks like:

🐺Each week is intentionally programmed for full-body strength and recovery, using proven training principles like progressive overload, movement pattern variation, and smart accessory work.

🐺Each training phase is 4 weeks long and uses progressive overload to help you build strength, increase capacity, and avoid burnout.

📆 Here’s the weekly layout:
Monday – Squat Focus
Tuesday – Conditioning
Thursday – Upper Body Push/Pull
Friday – Hinge / Deadlift Focus

Each session includes:
✅ A mobility-based warm-up
✅ One main lift to focus on strength
✅ Accessory work to support joint health, muscle balance, and overall athleticism

Choose your membership:
🩵The Den – Coaching ($139/month)
Includes:
👉All workouts delivered in the TrueCoach app
👉Personalized coaching feedback on form
👉Monthly check-ins and real-time support from me
👉Perfect if you want expert eyes and accountability from a coach you trust.

🩵The Den – DIY ($79/month)
Includes:
👉Full program with workouts
👉Monthly check-ins (no form feedback)
👉Great if you’re confident training on your own but want a smart, sustainable plan.

Enrollment is open.
Let’s train.
(Link in bio to join The Den.)

© 2023 ALLISON TENNEY

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