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Why stop at the workplace… let me ruin your time

Why stop at the workplace… let me ruin your timeline for you as well 🖤

What’s wild isn’t who we vote for. It’s the

What’s wild isn’t who we vote for. It’s the double standard about when people decide politics are “too much.”

There’s a misconception that being “political” means picking sides. But the truth is, politics touch every part of our lives 👉 who gets access, who feels safe, whose voices are heard.

When I speak about equity, representation, or justice, I’m not stepping outside of my lane as a coach. I’m standing in it. Because strength isn’t just about what we lift, it’s about what we stand for.

Silence isn’t neutral. It’s a choice that protects comfort, not people. And I know the kind of women who follow me, the ones who show up, who lift heavy, who are doing the inner work, don’t shy away from hard things.

So if my voice feels “too political,” that’s okay. It’s not meant for everyone. My work has always been about building strength in every sense of the word… in our bodies, yes, but also in our convictions, our empathy, and our capacity to hold nuance.

Because real strength is being willing to see the whole picture… the light and the shadow… and still choose to show up anyway.

Whoops. Your racism is showing.

Whoops. Your racism is showing.

We’ve been sold a lie of self-sufficiency. That

We’ve been sold a lie of self-sufficiency.
That if you just find the right plan, fix your mindset, and stay disciplined everything will fall into place.

But that lie keeps us isolated.
It tells us that if we can’t stay consistent, we’re the problem.
When in reality, what most of us are missing isn’t motivation 👉 it’s belonging.

You don’t need another plan to follow alone.
You need structure and support.
Education and encouragement.
Accountability that feels like community, not punishment.

I’ve been thinking a lot about how to help more women feel that difference, not just read about it.
Something that blends smart programming with the kind of support that helps you stay in it.

More on that soon. 👀

For now, just remember…
You were never meant to do this alone 💙🫶

Anyone else hear that? 🤷‍♀️😆🎄She’

Anyone else hear that? 🤷‍♀️😆🎄She’s coming…

Hope scrolling is the mood!! 💙💙💙

Hope scrolling is the mood!! 💙💙💙

Less than two weeks out from my marathon and this

Less than two weeks out from my marathon and this year, I did things differently.

No running app. No coach. No race goal.
Just a plan built around one thing: staying healthy.

Most running plans pile on mileage that (for me) tips into too much. So I made my own. Risky? Maybe. But I understand energy systems and how to move the levers between volume and intensity to improve aerobic capacity and lactate threshold, and how lifting fits into that to maintain strength.

(If that sentence made your eyes glaze over, please don’t write your own plan 👀 Hire the coach).

It’s been a two-year build to get here.
Last year at Chicago, all sorts of stuff popped up 👉 chronic calf issues, old injuries flaring, the usual battle between my ambition and my body’s limits. I still ran the marathon healthy, but I learned a lot about what works for me.

This time around, I took those lessons seriously. I’ve never felt better, fitter, or more well-prepared.

Here’s what the final stretch looks like:
1️⃣ Tapering mileage. Less is more. I want to feel fresh, not fried.
2️⃣ Reviewing the race map and planning fuel so I’m not guessing mid-run.
3️⃣ 3-day carb load. Simple, familiar, and strategic. For me, I’m aiming for 550g/day
4️⃣ Prioritizing sleep + hydration. Yellow Gatorade for the win.
5️⃣ Trusting the work. Pushing now only risks injury.

I’d rather toe the line slightly underprepared and fully healthy than overtrained and chasing paces that don’t serve me.

Less grind. More wisdom.

There’s a misconception that being “political” means picking sides. But the truth is, politics touch every part of our lives 👉 who gets access, who feels safe, whose voices are heard.

When I speak about equity, representation, or justice, I’m not stepping outside of my lane as a coach. I’m standing in it. Because strength isn’t just about what we lift, it’s about what we stand for.

Silence isn’t neutral. It’s a choice that protects comfort, not people. And I know the kind of women who follow me, the ones who show up, who lift heavy, who are doing the inner work, don’t shy away from hard things.

So if my voice feels “too political,” that’s okay. It’s not meant for everyone. My work has always been about building strength in every sense of the word… in our bodies, yes, but also in our convictions, our empathy, and our capacity to hold nuance.

Because real strength is being willing to see the whole picture… the light and the shadow… and still choose to show up anyway. 💙

I gotchu 😉 start messy and build that momentum.

I gotchu 😉 start messy and build that momentum.

Not sure where to start? I’ve got three programs to meet you exactly where you are at:

💙 Starter Strength
Perfect if you’re newer to strength training or getting back into it. Three workouts a week using dumbbells or bands that build your foundation, confidence, and consistency.

🐺 The Den
For women who already lift and want a progressive, sustainable plan that fits their real life. It’s about getting stronger (inside and out), staying consistent, and feeling capable through every season.

🏋️‍♀️ Alpha
My advanced program for experienced lifters ready to train like athletes. Think strength, power, conditioning, and performance, built to push your limits and evolve your training year-round.

👉 Comment QUIZ and I’ll send you the link to answer a few short questions and help you decide!

Whichever path you choose, the goal’s the same: get stronger, feel grounded, and build the kind of strength that carries into everything you do 🫶

Reality’s weird, the internet’s weirder, and s

Reality’s weird, the internet’s weirder, and somehow we’re all still showing up with coffee and conviction 🖤

Most days, I’m rotating between *I’ve got this

Most days, I’m rotating between *I’ve got this* and *I’m going to lose my shit.*

And I’ve stopped trying to fix it.

Because life isn’t meant to be lived on one end of the spectrum. We keep getting sold this idea that calm equals control, or that confidence means never wavering. But real strength lives in the tension between the two.

Some days you’re grounded, focused, and in rhythm.
Other days, everything feels like too much and your capacity shrinks to zero.

Both are true. Both are valid. Both can exist in the same day.

Learning to hold that paradox… to stay compassionate when you’re overwhelmed, and steady when you’re thriving 👉 that’s the work.

That’s what strength training has taught me more than anything: how to meet myself in the middle. Not to eliminate the chaos, but to move through it with more awareness and a little more grace.

Because strength isn’t about being unshakable. It’s about being honest with yourself enough to feel your feelings and still keep showing up.
💙

Things didn’t magically fall into place 👉 I j

Things didn’t magically fall into place 👉 I just stopped waiting for the “right time” and started showing up anyway.

We tell ourselves we’ll start when life slows down, when work isn’t so busy, when the kids’ schedules ease up. But that “right time” rarely comes.

What actually creates change is the decision to move in the middle of it all. To stop negotiating with your circumstances and start choosing your strength… imperfectly, consistently, intentionally.

That’s where momentum is built. That’s where confidence is earned.

If you’re waiting for things to feel easier before you start, this is your reminder that the act of starting is what makes it easier 💙

On tap for today… how bout you? 💙

On tap for today… how bout you? 💙

Some days I’m a yap-and-nap girlie. Other days I

Some days I’m a yap-and-nap girlie. Other days I’m a rage-at-the-system girlie. I contain multitudes 🖤🫶

Funny, right? Until you pause and think about it.

Funny, right? Until you pause and think about it.

It’s easy (and almost instinctive) to assume that the people in power know what they’re doing. That the policies being enacted, the rules being enforced, the decisions being made… are all grounded in competence. And yet, history and daily life show us over and over again that assuming competence without scrutiny is dangerous.

We live in a system that quietly relies on our trust, our quiet compliance, and most critically our silence. It depends on us not asking questions, not thinking critically, not challenging the narrative. Because if we did, we might realize that what’s framed as authority is often just authority by convenience, repetition, or indifference.

Being “haunted” in this way isn’t about feeling superior. It’s about recognizing responsibility. The responsibility to question. To speak up. To refuse the comforting illusion that power = correctness.
Policy, law, governance… they only work when held accountable, debated, and understood, not blindly followed.

So yes, maybe it’s terrifying to realize that some of the people shaping the rules we live under might be… underprepared, underinformed, or just wrong. But it’s our collective critical thinking… the willingness to question, to analyze, to speak 👉 that is the antidote.

The haunting feeling isn’t a flaw in you. It’s a call to pay attention, speak up, and act with intentionality.

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.

💙 Comment DEN for a free week of workouts

Every time someone says “people just need to wor

Every time someone says “people just need to work harder,” I think about this:
👉 SNAP benefits average $7 a day.

That’s not comfort. That’s survival.
And most people receiving them are working. They’re teachers, caregivers, grocery clerks, veterans and service workers, people whose wages don’t match the cost of living.

Here’s the part that gets missed:
🔹The majority of SNAP households include a child, elderly person, or someone with a disability.
🔹Most recipients use the program temporarily. It’s a bridge, not a lifestyle.
🔹And every SNAP dollar spent generates about $1.50–$1.80 in local economic activity (feeding families AND helping communities).

We love to talk about “hard work” in this country, but maybe we should also talk about why working full-time still doesn’t guarantee you can feed your family.

Because $7 a day isn’t living large.
It’s proof that poverty isn’t about personal failure.
It’s about policy.

Everyone says “just keep showing up.” But HOW

Everyone says “just keep showing up.”
But HOW do you actually do that when the world feels heavy and you’re already tired?

You pick your next brick.
You take the next step.
You choose the hill.

Last weekend I ran 16 miles for marathon training. My longest run yet. And it ended on a hill 🫠 not on purpose, just the only way back to my car. By that point, I was toast.
I could’ve doubled back, made it easier. But I didn’t.
I chose the hill.

Not because it was heroic. Because it was honest.
The hill was there, and I finished anyway.

That’s the how.
Not in perfect conditions. Not waiting for motivation.
You just… keep stacking. Keep choosing. Keep doing the next honest thing.

And when it feels like the world is too much, that’s exactly when it matters most.
Every small act adds up. Every brick counts.

So today, choose your hill.
Do what you can, where you are.
It all matters more than you think.

Episode 2: Behind the Barbell We love to believe

Episode 2: Behind the Barbell

We love to believe that change starts in the mind.
That if we can just think differently or feel motivated enough, the action will follow.

But that’s not how it works.

Behavior comes first.
The thoughts, emotions, and clarity come after.

You move your body, and your mind recalibrates.
You show up for the workout, and confidence grows from the doing (not the thinking about doing).
You take one small action, and suddenly the path you couldn’t see before starts to reveal itself.

This is something strength training teaches us over and over again: you don’t wait for the right conditions. You create them.

But here’s the paradox most people miss…
You can take action and still feel unsure.
You can hold fear and still move forward.
You can be proud of your progress and wish you were further along.

That’s what it means to live in the AND.

It’s not about forcing yourself into positive thinking or pretending you don’t struggle.
It’s about allowing the full human experience: doubt, discomfort, fear… to exist alongside action, discipline, and progress.

The barbell doesn’t care if you’re in the mood. It doesn’t care if you feel ready. It also will never judge you.
It simply asks: Will you step under anyway?

And every time you do, you prove something to yourself… that courage isn’t the absence of fear, and that the smallest act of movement can shift your entire internal state.

A little roundup of “did they really just say th

A little roundup of “did they really just say that?” They did. And your uncle on Facebook is gonna hate it. 🖤

© 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