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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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YOU are your greatest love. Finding your way back

YOU are your greatest love.
Finding your way back to this Truth (again and again) is the ultimate journey.
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We can use different ways to get there… I love strength training as a part of the process, but physical movement/training for the body is part of the process.
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Because we are TAUGHT to disconnect… to look *outside* ourselves for answers and validation through others approval.
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YOU are your one true home.
Proceed accordingly 💗

But did I INSPIRE you 😜 . Look, don’t be foo

But did I INSPIRE you 😜
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Look, don’t be fooled. Nobody is out here just setting up the perfect shot and inspiring the masses effortlessly 👀
Most of us have been putting in the effort for a very long time… long enough to know how to set up the shot quickly, edit using a system, and help show you that inspiration comes from consistent effort - not flash in the pan one time effort… its many single efforts that just keep compounding over time.
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What about you? Do you ever wonder what the behind the scenes looks like for the content you see on from fitness influencers? I know I do!!

Watch out for these Red Flags. You’ve been warne

Watch out for these Red Flags. You’ve been warned 👀
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🚩Long and lean muscles
👉 Sorry. No such thing. Just marketing tactics to put women into narrow beauty standards. Muscles have origin and insertion points that dictate their relative length. You can’t change that.
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🚩“Just stick to fitness”
👉 The identities you hold, power dynamics, equity, who is included in conversations and who is left out - it matters. Bodies are inherently political. We can’t bypass people’s lived experience.
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🚩Selling confidence/empowerment without acknowledging oppression.
👉 If you sell women “more confidence” and empowerment but don’t see the systems in place that make that more difficult for some than others - you have major blind spots.
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🚩Random workouts without progressive overload.
👉 It takes load to make strength and physique changes. If you want to see results, you need to lift challenging weights that progress overtime. Gradually increasing the stress we place on the body allows for adaptations to occur.
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🚩 Smaller body = healthy
👉Wrong. Size does not dictate health. And ACTUALLY, there are a ton of social determinants that contribute to a persons health - access to healthcare, safe housing, income and education status… all play a role to our health. You can’t make snap judgments based on a body.
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🚩“Your body is your business card”
👉 This one might be the most gross 🤮 Your knowledge, experience, communication skills, levels of empathy and understanding - I would argue are ALL more important than what your body looks like. A fit body does not equal a qualified coach 👀
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What would you add? Let me know below 👇
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#fitnessmyths
#strongwomenlifteachotherup

You don’t have to be the most talented, the smar

You don’t have to be the most talented, the smartest, the fastest, the strongest… you just have to stay in it.
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Don’t be the exception. Be the rule.
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Drop me an emoji below if you agree 🫶🖤

I love Isometric Holds to help: 👉Get that first

I love Isometric Holds to help:
👉Get that first pull up
👉Improve grip strength
👉Improve core strength
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You can work different portions of the pull up as you progress to your first one. This hold is clearly working the top portion.
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🔸Jump up over the bar
🔸Tuck pelvis and connect ribs to hips so you have the “hollow body” position.
🔸Breath as you hold.
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I suggest starting with :15 and build over time.
You might shake. Totally normal.
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🐺Save and Share. Try for later.

If you see me talking to myself, I’m just having

If you see me talking to myself, I’m just having a team meeting 😜
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I enjoy the freedom and autonomy I have running my own business. It’s comes with challenges of course. Sometimes my boss is a bitch (hi, it’s me), but I can’t imagine it any other way now.
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Building a business takes time. It’s hard not to look around the space and compare yourself.
But remember you can’t compare your Mile 1 to someone else’s Mile 10. It’s not fair to either of you. Keep running your own race.
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Want some help? I’m running a workshop on 90 min December 13 all about Congruent Content. If you run an online business, and want your content to connect - this is for you.
👉DM me “CC” and I’ll send you the details, or head to the link in my bio.
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#soloprenuer

I need a minute, okay?!? 😜🫶 . Who else takes

I need a minute, okay?!? 😜🫶
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Who else takes a moment in the car to just…sit? Feels like self care to me.
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#selfcarefirst

It’s the poop bag for me 🤣💩 👉What would

It’s the poop bag for me 🤣💩
👉What would you add? Drop in the comments… “Are you even an entrepreneur if….”
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#entrepreneurs

Finishing the rest of 2023 like… 😜 I used to

Finishing the rest of 2023 like… 😜
I used to want to control narratives. I tried SO HARD to be “good,” to be “liked”… and guess what? It STILL wasn’t enough 🤷‍♀️
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I head this quote and it stopped me in my tracks - “People pleasing is the happy side of control” 👀
And trying to control others is NOT how I want to spend my time and energy.
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It’s okay to set boundaries.
It’s okay to let people have their narratives.
Most of the time it has nothing to do with you anyways.
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#setboundaries

If you have ever worked with me - you know Front S

If you have ever worked with me - you know Front Squats are a favorite.
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Adding a heel lift (a wedge or a small plate) can help with any ankle or hip mobility issues. As you improve, you can take away the lift. It’s a tool, not a rule.
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Inside The Den (my online strength and conditioning program) we start with Goblet Squats and then move to Barbell Front Squats BEFORE Back squats.
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Why? Glad you asked…
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I always start with a front loaded squat so that we train the core to be able to function under heavier and heavier loads. Only then do we move to a barbell back squat.
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The Front Squats trains a good torso portion and improves core strength and awareness, and also helps develops quads.
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Even when you are tired, the front squat forces a good upright position because of where the bar sits.
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A strong core translates into every aspect of your movement routine. You don’t need to do “core specific” exercises. You can choose a front loaded squat and force that core to work 😜
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🐺Ready to train? Join us inside The Den

It’s OUR TIME 🥶🤣😘 . Summer body Winter

It’s OUR TIME 🥶🤣😘
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Summer body
Winter body
Whatever season of life you are training for - I gotchu 😉
Want a plan you can trust? That’s written for you? So you can show up, get to work, and get back to your life?
Then DM me either “Den” or “Alpha” and I’ll send you all the details 🐺💙

Moms are amazing. I built my business while havin

Moms are amazing.
I built my business while having a full time college coaching position, had two babies, and felt like I was *always* behind.
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Time is a funny thing.
It gives you perspective.
And while we can tell ourselves we never have enough of it, it’s what you do with the you HAVE that matters.
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I am no longer interested in how that 24 year old millionaire got to live overseas and can already retire 🤷‍♀️ While I am HAPPY for others’ success - it’s not where I find answers.
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Stop taking advice from every Life Coach Guru out there that is telling you your *energy* is off.
Well excuse me KENDRA, but if you hadn’t slept in over a decade your energy would be off too, and there’s no Masterclass for $5k that can solve that. 😜
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Jokes aside (and even if you are *not* a mom) what you’re doing is hard. Find people who GET IT. Who GET YOU. And can help support you. You are not alone and you don’t have to do this entrepreneur thing alone.
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Drop me a 👊 below if this resonates.

Unpopular strength coach opinion 👉 You don’t

Unpopular strength coach opinion 👉
You don’t need to assign every weight and percentages in programs you write.
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And don’t @ me about progressive overload and #gains before you hear me out.
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In the online fitness space you are NOT seeing your clients walk through the door and checking in with them before they do their workout.
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I am huge advocate of body autonomy and choice and I want my clients to learn what’s best for them in their body on any given day.
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What I have noticed is that they are able to make adjustments and Show Up As Is to their program without feeling tied down to specific numbers.
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As women we are also taught that sticking to numbers and abiding to the rules is “good” and that any deviation is “bad” and comes with a hefty side of guilt and ‘not enough’ when we don’t perform correctly.
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I call BS.
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Feeling tired and run down? Choose a lighter weight.
Feeling energized af? Add more weight.
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You can train sub maximally, vary sets/reps and see amazing results.
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If I were to give all my clients specific numbers and % they may not choose what’s best for them, but stick to what I have assigned - which does not foster the self trust I want them to have.
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Do I do this all the time with clients? No.
In fact inside The Den, months 7-9 ARE specific % after an entire 6 months of training, learning, and choosing for themselves.
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There is more freedom in the weight room than you think. Numbers are relative and are one small piece of the puzzle. Once you learn the rules, you know how to break them.
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Learning to trust your body is a lifelong process. It must be fostered. Rigid rules are not always the way to max gains.
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Want to be part of the pack?
🐺 Check out The Den or Alpha, my two signature online strength and conditioning programs.

Just because it’s taking a long time, doesn’t

Just because it’s taking a long time, doesn’t mean it’s not working.
You might as well enjoy yourself along the way.
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Grateful for the incredible family and friends I have.
@drelliesomers

It’s BOTH/AND… always 😉 . Most of fitness i

It’s BOTH/AND… always 😉
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Most of fitness is supposed to feel hard but we forget it’s ALSO fun.
Where do you take yourself too seriously?
Where can you lighten up?
Maybe infusing more fun will help you break down barriers. It has for me.
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🐺Want more fun?
Check out my two signature programs, The Den and Alpha - where we lift AND laugh, a lot 😜

When the overwhelm hits, amiright?!? And the noise

When the overwhelm hits, amiright?!?
And the noise on social media ABOUT social media around this time too 🫠🥴 It’s just… a lot.
And don’t forget - ENJOY the journey 🫣🤷‍♀️ Yikes.
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Reminder that it can be a lot AND you get to decide.
There is always a choice.

Boring > Sexy Basic > Flashy Consistency > Perfec

Boring > Sexy
Basic > Flashy
Consistency > Perfection
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My workouts do not lend themselves to be flashy, sexy, or novel.
Ask anyone what *actually* works - and it’s that. Sticking to the boring basics forever and forever.
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AND, what works for me may not be for you 🤷‍♀️ If you workout like me, you will not look like me. And unfortunately this is what we are sold 👀
Spoiler - that’s not how that works.
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🐺Want a program that WORKS? Cause it’s sustainable?
Check out The Den or Alpha - my two online strength and conditioning programs. DM me “The Den” or “Alpha” and I’ll send you all the details.

This is one where I kindly exit the convo - I won’t participate in the “let’s bond and bash our bodies.”
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It’s take YEARS of undoing harmful narratives that women are taught.
We pick ourselves apart, instead of spending time healing.
And let me tell you - Healing is Hard af but a much more worthwhile endeavor.
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When did you stop participating in these convos? Have you yet?

“Athlete” is a loaded term. Who gets to use it

“Athlete” is a loaded term.
Who gets to use it? Who “earns” that title? What constitutes an Athlete?
I think this is a deeper conversation… but for those who have competed in team sport, who showed up to practice and played as their Job - it’s an identity that’s hard to shake.
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It’s why I created Alpha. So if that IS part of your identity, there’s a place for you. You CAN still train with intention.
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Athlete, non-athlete… it’s really for those with a solid training foundation who’s ready for the next level.
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🐺Is that you? DM me “Alpha” and I’ll send you the details!

It’s not 👉Finding the perfect program 👉Ach

It’s not
👉Finding the perfect program
👉Achieving the “After”
👉Hitting that goal weight
👉doing more cardio or Zone 2
👉Getting that PR
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Sure, all those things are nice. But then what??? 🤷‍♀️
You don’t just FINISH.
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You find new goals. New pursuits. New routines.
To serve the phase of life you are in.
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So SPOILER - you are never done.
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🐺If a sustainable approach is your jam, you are in the right place. DM me, “Coaching” and let’s talk! My two signature programs, The Den or Alpha, could be a good fit for you.

© 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