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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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I used to think that training hard meant training

I used to think that training hard meant training perfectly.
That every session had to be intense, every lift had to be heavy, and every workout had to push me to my limit.

And if I missed a lift? If I had an off day? If my training didn’t look flawless? It felt like failure.

But here’s what I’ve learned 👉 the athletes who perform at the highest level aren’t the ones chasing perfection.
They’re the ones who understand that failure isn’t a setback.
It’s part of the process.

Strength isn’t built in the perfect reps. It’s built in the struggle. Endurance isn’t developed in an all-out sprint. It’s built over time. Power doesn’t come from looking strong. It comes from failing, adapting, and trying again.

Inside Alpha, we train for that.
 We build strength that lasts.
We condition your body to recover, move powerfully, and perform at your highest level—without burnout, without wasted effort, and without the need for perfection.

🐺 If you’re ready to train differently—to embrace failure as part of progress—join me inside Alpha’s free 2-week trial.

Come see what it feels like to train with a plan that actually makes you better.

Drop a 💙 in the comments if you’re in, or smash that link in my bio to join.
👉 We start MONDAY!!

A silent car is ELITE self care. I have no furthe

A silent car is ELITE self care.
I have no further notes.

Anything you would add? 👇

“But won’t lifting heavy make you BuLkY?” A

“But won’t lifting heavy make you BuLkY?”

Ah yes, the age-old myth that refuses to die. But here’s the truth 👉 Lifting heavy doesn’t make you bulky… it makes you strong, capable, and resilient.

Lifting heavy helps you:
✅ Build muscle (which actually sculpts your body, not ‘bulk’ it)
✅ Boost metabolism (more muscle = more energy burned at rest)
✅ Strengthen bones and joints (hello, longevity!)
✅ Increase confidence (because lifting heavy things is empowering as hell)

And let’s be real—getting ‘too bulky’ is way harder than people think. It takes years of intentional training, a ton of food, and even then, genetics play a big role.

So no, I don’t regret lifting heavy. I regret that so many women have been told to fear it.

Me: I’m just gonna go light today. Also me: (fi

Me: I’m just gonna go light today.

Also me: (five minutes later) loading up the bar, chasing numbers, and somehow knee-deep in a workout that was not in the plan.

Let’s be real—your former athlete brain has a hard time knowing how to take it easy.

You still crave that push, that structure, that feeling of training with purpose. But you’ve also learned (the hard way) that going all-out every session isn’t sustainable.

The problem?
Most programs don’t get that.
They either leave you bored and unchallenged or grind you into the ground.

Alpha is different.

It’s designed for former athletes who still want to train hard—but smarter. It blends strength, power, and conditioning in a way that keeps you progressing without burning out. Because training like an athlete isn’t just about intensity—it’s about longevity.

🐺 Try two weeks free and see what it’s like to train with a plan that actually supports your inner athlete.

💙 We start April 7.
🔗 Link in Bio.

Patriarchy taught us to shrink, to give endlessly,

Patriarchy taught us to shrink, to give endlessly, to measure our worth by how much we endure. It’s exhausting.

👉 We’re expected to be nurturing but not needy
👉 Strong but not threatening,
👉 Ambitious but not too ambitious.

Meanwhile, men get celebrated for doing the bare minimum. Breaking free starts with rejecting the idea that we exist to please, serve, or soften the world for others.

It means asking: Who am I when I’m not performing for approval?

But I guess as long as we manifest harder, detox, cleanse, and politely ask the system to change, it will all work out, right?!? Notice how it’s always YOU as the problem?
Never mind that the same structures keeping us small also benefit those telling us to just “work harder.”

Maybe real progress isn’t about playing the game better—it’s about flipping the whole damn board.

Because that’s what women get called when they s

Because that’s what women get called when they stop making themselves smaller.

👉 When they say what they mean without softening it first.
👉 When they take up space without apologizing.
👉 When they put their needs and ambitions ahead of being ‘likable.’

Men move through the world without ever having to think about this. No one tells them to say it ‘nicer.’ To make sure they’re not coming across as aggressive. To smile more so they don’t seem intimidating.

Women, though? The moment we stop prioritizing how digestible we are, we get labeled. Difficult. Cold. A btch.

But let’s be clear—‘btch’ has never been about who we are. It’s about control. About keeping women in check. About making sure we don’t get too loud, too strong, too much.

So if being a btch means refusing to make myself smaller for other people’s comfort, fine. If it means coaching other women to do the same, even better. Because I’m not here to be palatable.

Difficult isn’t a stop sign—it’s a doorway.

Difficult isn’t a stop sign—it’s a doorway.

How you see and approach Difficult shapes everything. Do you avoid it? Fight it? Or do you meet it head-on, knowing it’s the thing that makes you stronger?

In the gym, in business, in life 👉 Difficult is where you build trust in yourself. It’s where resilience is forged, skills sharpen, and confidence is earned. And when you choose to lean into Difficult on a consistent basis, it stops feeling like something to avoid. It becomes your new normal. Your baseline. And from there? You keep leveling up.

You don’t have to take huge leaps. Just choose the next hard thing in front of you. Do it again tomorrow. And before you know it, you’re stronger, more capable, and standing in a place you never thought you’d reach.

Planning feels like control. It’s neat, structu

Planning feels like control.
It’s neat, structured, and gives you a sense of certainty. But here’s the catch—it’s an illusion. A perfect plan means nothing if you freeze the moment life gets Lifey.

That’s where preparation comes in.

Planning assumes order.
Preparation embraces reality.
It doesn’t just ask, What’s the best-case scenario? It asks, What will I do when things go wrong?

Preparation isn’t just about having a backup plan—it’s about building the capacity to pivot, adapt, and keep moving forward. It’s training for resilience. And resilience is what keeps you in the game when motivation runs out, when schedules shift, when energy dips.

That’s why we train. Strength isn’t just about lifting heavier—it’s about being ready for whatever comes next. It’s about building the kind of athleticism that doesn’t just look good on paper but actually holds up in real life.

🐺 If you want to train for that kind of strength, join me inside Alpha.

👉 Get two weeks of next-level programming designed to build power, endurance, and resilience FOR FREE.

💙 We start April 7. Link in Bio.

Strong isn’t the goal. It’s the standard. You

Strong isn’t the goal. It’s the standard.

You’re not just working out—you’re training. For strength. For power. For endurance. Because you want it all.

Alpha is built for those who are done with random workouts and ready for a program that pushes performance. And now, you can test it out for FREE.

Join the 2-week Alpha trial starting April 7 and experience the training that delivers results. No guesswork. Just a plan that works.

Drop a 🐺 in the comments or hit the link in my bio to claim your spot. Let’s go.

I’ve seen one too many “I’m not like other g

I’ve seen one too many “I’m not like other girls because I wear more clothes to the gym” takes lately… and honestly? It’s tired.

What women wear to lift, run, sweat, or simply exist is none of your business. Judging someone’s outfit doesn’t make your training better, your advice more valuable, or your professionalism more real.

You can’t fight for some women and claim to be for all women. That’s not how that works.

Respect for women means respect for ALL women—regardless of how much skin they show or don’t show.

Let women live. Let them lift. And maybe, just maybe, let’s stop using respectability politics as a cover for internalized shame.

You ever finish a workout and question why you wil

You ever finish a workout and question why you willingly do this to yourself? ☠️ 🖤

4 sets of heavy RFE split squats later… I didn’t die, but it was close.

🔖 Tag your training partner or coach who programs this kind of pain and calls it “fun.”
Because if I’m suffering, you’re coming with me.

Priorities, amiright?!? 🤣 How about we do BOTH

Priorities, amiright?!? 🤣

How about we do BOTH.
Build that dump truck 🍑 AND enjoy your life.

It’s the balance we are after inside my training programs, The Den and Alpha. It’s not either/or… it’s BOTH/AND 😉💙🐺

It’s giving “never had to ice both ankles and

It’s giving “never had to ice both ankles and show up anyway” energy.

If you know, you know.

You’re not trying to go back. You’re trying to

You’re not trying to go back.
You’re trying to feel like yourself again—strong, capable, and confident in the life you’re living now.

You’ve evolved. Life has changed—school drop-offs, long days at work, cheering from the sidelines instead of playing on the field.

But that part of you who craves challenge?
She’s still here.

Alpha is for the women who still feel that fire inside—the former athletes, the weekend warriors, the high-achievers who want more from their training than random workouts and fitness fads.

It’s not about shrinking. It’s about showing up strong in every part of your life.

Performance, not perfection.
Strength, not settling.

Join us inside Alpha 🐺 link in Bio.

Wild, I know. While signing up IS the first step,

Wild, I know.
While signing up IS the first step, you gotta actually put in the work.
⠀
The flashy trends might promise results faster, but they’ll also keep you stuck forever.

You gotta show up, do the boring basics, and trust the process.
⠀
Here’s what actually works:
1️⃣ Progressive overload
2️⃣ Consistency
3️⃣ Protein + sleep + walking
4️⃣ TIME (yep, the annoying part)

Unsexy? Yep.
Effective? Always.

🐺 Inside my strength and conditioning programs, The Den & Alpha, we’re not chasing hacks. We’re building strength—physically and mentally—for the long haul.

Just because you decide to do something doesn’t

Just because you decide to do something doesn’t mean you’re automatically going to feel like doing it.

That resistance you feel—sitting in your car at the gym, arguing with yourself even though you’re already dressed and parked—is totally normal.

Here’s what’s happening: your brain is wired to avoid discomfort and seek efficiency (aka the path of least resistance). Even when you know the workout will feel good afterward, your brain perceives the effort as a threat to comfort, and boom—resistance shows up.

But here’s the thing: resistance doesn’t mean failure—it means you’re human.
You can acknowledge the tantrum and still take action. Tiny actions count. Walking in the door counts. Warming up counts.

Action breeds momentum. Motivation often shows up after you start moving, not before.

So if you’ve ever sat in your car at the gym questioning your life choices, know you’re not alone. You’re just working with a very normal, very human brain.

Let’s normalize resistance—and keep showing up anyway.

Let me know if this hits home for you—I see you, parking lot warriors.

[💾 Save for later] Strong lifts start with a q

[💾 Save for later]

Strong lifts start with a quality warm up…. That I sometimes skip 👀 So when I’m short on time, these are my go-to moves.

Before jumping into your training, take 5–10 minutes to get your body prepped.
This warm-up hits mobility from head to toe — hips, thoracic spine, ankles, and shoulders — so you can move well and lift well.

Here’s what I’m doing:
• World’s Greatest Stretch
• Downward Dog
• Cobra
• Downward Dog + Calf Stretch
• Deep Squat Hold

This hits key areas based on the joint-by-joint approach — the idea that our joints alternate between needing mobility or stability for optimal function. When we improve mobility in areas like hips, T-spine, and ankles, we help the stable joints (like knees and lumbar spine) do their job without compensation.

Take your time, move with intention, and build the foundation before you load up.

Let’s go 💙

If you’ve been personally victimized by a “fun

If you’ve been personally victimized by a “fun little workout” but secretly loved it… you might belong in Alpha — my strength and conditioning program for athletes who want to train hard, move well, and push their limits without the BS.

Try two weeks inside Alpha for free!
Comment 💪 if you’re ready, or check the Link in my bio.

Sports used to be fun… until the parents got inv

Sports used to be fun…
until the parents got involved.

The pressure.
The sideline coaching.
The yelling.
The obsession with performance, winning, and being “the best”—even at 10 years old.

Somewhere along the line, the joy of movement got replaced with pressure and perfectionism.
And honestly? A lot of us are still carrying that same energy into adulthood.

Training out of fear.
Pushing to prove something.
Forgetting that moving your body can actually be fun.

That’s why I built Alpha—for the women who want to train hard, but not because someone is pushing them. Because they choose to.

You get to love training again.
You get to push because it feels good—not because you’re scared to fall behind.

Alpha is about reclaiming your athleticism—on your own terms.
No parents yelling from the sidelines. No pressure. No shame.
Just you, getting stronger, faster, and more capable because that matters to you.

Let’s bring the joy back.
Train because you love it. Train because you can.

🐺Try Alpha for two week, absolutely free.
🔗 Link in Bio.

I’m in my “no is a full sentence” era. No o

I’m in my “no is a full sentence” era.

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, or be endlessly available.

You’re not mean—you’re just finally unavailable for bullshit.

And let me tell you, it feels f*cking fantastic.

© 2023 ALLISON TENNEY

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