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DIY Alpha – Monthly – 7

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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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Green light to let that sht go ✌️ . Protect yo

Green light to let that sht go ✌️
.
Protect your peace.
But take no sht.
.
Be blessed. Be blocked.

I’m more interested in how you continue to play,

I’m more interested in how you continue to play, jump, run, and lift and perform in your body than getting you a snatched waist… or a bikini body, or legging legs, or anything else the fitness industry has shamed you about your body.
⠀
💙 We got miles to run and muscles to maintain.
⠀
🐺 Let me show you how.
Check out my signature programs, The Den or Alpha.

How come this transition worked for everyone else?

How come this transition worked for everyone else?!? 😜
.
I admit it. Sometimes I skip my warm up 🤷‍♀️😅
⠀
I know I know… but when you are short in time, I just want to get to the good stuff, ya know?
⠀
A good warm up IS important. And I also like to remove barriers that might keep you from your workout.
⠀
Usually a good warm up entails:
👉 a few minutes of light cardio (2-5 min on the bike, rower, treadmill) to get your heart rate elevated and body warm
👉 Mobilize the joints: think - ankle, hips, upper/mid back, shoulders, neck.
👉 And other specific movements to prepare you for your workout (build up strength sets, or low level plyos… depends on the workout)
⠀
💙 Get moving. Then get to work.
Warm up and mobility is always included in all my programs.
⠀
🐺This is a staple inside The Den, my online strength and conditioning program. Want to learn more? Link in Bio.

Calling all Millennials ☎️ if you remember scr

Calling all Millennials ☎️ if you remember scrubbing your face with that sand paper, this is for you!!
⠀
Strength training a few times a week for 30 min can be a game changer.
⠀
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the types of results I’m after.
⠀
Hi. I’m Allison @allisontenney and I’ve been a strength coach for 15+ years coaching Division 1 athletes and hundreds of women to their strongest selves.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning program when you are 30+.

You do not need to perform, please or prove anythi

You do not need to perform, please or prove anything when you are lifting weights. It’s one of the reasons I love it so much.
⠀
It’s for me. To prove to myself my own capabilities, power, strength, resilience. There is no approval other than my own.
⠀
The iron does not care what you look like or what shape your body is. It will load and push you regardless.
⠀
Iron doesn’t care if you’ve ghosted or missed workouts. It will be there when you return.
⠀
Hi. I’m Allison @allisontenney and I’ve been a strength coach for 15+ years coaching Division 1 athletes and hundreds of women to their strongest selves.
⠀
💙 Iron pushes the small set of standards we have been given. I’d love for you to hit FOLLOW and join me.

Personality or a dump truck?? 😜🍑 I’m worki

Personality or a dump truck?? 😜🍑
I’m workin on both!!

👉ROTATION! Reminder that the T spine is meant t

👉ROTATION! Reminder that the T spine is meant to be mobile.
⠀
I love doing anti rotation core work, but we also need to be able to utilize the mobility our body has given us.
⠀
We bend and flex in everyday life so why not in training?
⠀
From forward and lateral flexion, extension and rotation, you need to train the body to rotate - under load.

Love strength training and a sustainable way to do it? You’re in the right place 💙 Hit FOLLOW for more binge worthy strength content.

I swear to gawd if low rise jeans come back, I’m

I swear to gawd if low rise jeans come back, I’m leaving. I need everything tucked in, thankyouverymuch 😂
Where my Millennials at?!?
.
Hi. I’m Allison @allisontenney and I aim to be as helpful as possible by replying to every DM and responding to every comment.
⠀
I’ve been a strength and conditioning coach for over 15+ years and finding a coach who cares, is educated with experience is… well, hard in the online space.
⠀
Social media can be a great place to connect and find incredible people.
So let’s do just that!
⠀
Drop a comment or shoot me a DM.
I’m so glad you are here.

Calling all Millennials ☎️ if you got 8+ right

Calling all Millennials ☎️ if you got 8+ right, building and maintaining muscle mass is more important than ever.
⠀
Strength training a few times a week for 30 min can be a game changer.
⠀
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the types of results I’m after.
⠀
💙 You too? Then you’re gonna want to try the sample week of Den workouts.
🐺 Comment DEN and I’ll send them to you.

More focus on the weight you’re putting on the b

More focus on the weight you’re putting on the bar and less on the number on the scale.
⠀
Hi. I’m Allison @allisontenney and I’ve been a strength and conditioning coach for 15+ years - this is a space for sustainable strength, where your self worth is inherent and not attached to the number on the scale OR the number on the barbell.
⠀
Numbers are simply information.
You are the one that attaches meaning.
And I promise you are more than a number.
Neither of those determine your self worth.
.
🐺💙🫶

Benefits of Aerobic Capacity: (That has nothing to

Benefits of Aerobic Capacity:
(That has nothing to do with weight loss)
.
🫀 Improves cardiovascular health
🫁 Enhances lung function
🏃‍♀️ Increases endurance
🏋️‍♀️ Improves performance when lifting
🛌 Improves recovery
💙 Helps with mood, depression, and anxiety
.
Aerobic capacity is your body’s ability to use oxygen when you’re doing hard things. It shows how efficiency your cardiovascular and respiratory systems (heart and lungs) are in delivering oxygen to muscles…
.
The fitness industry sells it back to us as a weight loss tool.
And that’s just a context I’m not interested in perpetuating.
.
We need cardio AND strength.
We live in the both/and over here.
.
Cardio for improved metabolic function instead of shrinking for some made up beauty/body standard.
.
Cardio for improved recovery, better heart health, and to jump on fun opportunities that pop up where I want to compete or at the very least, participate in and not miss out.
.
🐺 We build capacity in a number of ways, and this is the focus in the first training block inside ALPHA, my online strength and conditioning programmed for athletes.

Missing a workout is not a character flaw or moral

Missing a workout is not a character flaw or moral failure.
⠀
I see it a lot…
Misses a workout… then:
👉 “why can’t I get my shit together”
👉 “I’m so lazy”
👉 “I’m not committed enough”
⠀
Sound familiar? (Also, yikes 😳)
⠀
Let’s normalize changing our workout calendar and giving ourselves some space to be human.
⠀
Compassion is a much better place to start from AND return to when things don’t go as planned.
⠀
And I promise you, your plan will not always go as planned. It’s just a workout calendar. And it can be shifted.
⠀
🐺This is the flexibility and compassion we give Den members. It’s great to have a schedule and plan to follow. It’s even better to learn how to be flexible within the plan and give yourself the compassion you need to stick with it.
⠀
💙 Ready to be part of the pack?

Hi. I’m Allison @allisontenney and I’ve been a

Hi. I’m Allison @allisontenney and I’ve been a strength and conditioning coach for 15+ years - this is a space for sustainable strength, where your self worth is inherent and not attached to the number on the scale or the number on the barbell.
⠀
I’m so glad you’re here 💙
⠀
Get started - comment DEN below to get a sample week of workouts from my signature online strength and conditioning program, The Den👇

More focus on the weight you’re putting on the b

More focus on the weight you’re putting on the bar and less on the number on the scale.
.
Numbers are simply information.
You are the one that attaches meaning.
And I promise you are MORE than a number on the barbell or the scale.
Neither of those determine your self worth.
.
🐺💙🫶
#strengthandconditioning #onlinefitnessprogram #strongwomenlifteachotherup

Watch out for these Red Flags in the Fitness Indus

Watch out for these Red Flags in the Fitness Industry. You’ve been warned 👀
.
🚩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.
⠀
🚩“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.
⠀
🚩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.
⠀
🚩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.
⠀
🚩 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.
⠀
🚩“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 👀
⠀
What would you add? Let me know below 👇

I’m actually not in the business of convincing p

I’m actually not in the business of convincing people to join my programs.
⠀
“Wait, Allison... aren’t you launching this week?”
⠀
Yes, I am. So let me explain...
⠀
Traditional marketing tactics tell you to use Pain Points for your clients and then push on them, so that your offer is positioned to “solve” the problem, and *poof* - SALE.
⠀
I mean, I get it. We ALL have things we struggle with. Pain points are a real thing, and you don’t have a business unless you solve problems people have.
⠀
AND
1️⃣ I’m not here to purposefully push on your pain. That’s just yuck.
2️⃣ I’m not here to convince you.
What I AM here to do, is make sure you have allllll the information to see if it’s the right fit for you.
⠀
So I share WHO I am am, WHY I do what I do, and HOW I work... in order to be seen.
⠀
And in return, I hope you feel seen and understood. That’s what this is really about.
Creating a reciprocal relationship to flex that autonomy muscle and learn discernment.
⠀
And I think that’s what is missing in the whole “business, selling, marketing” world.
⠀
It’s easier to lead with how many problems *you* have, the deliverables of my program, and how I can help solve all your problems (I can’t. That’s up to you).
⠀
This framework completely negates that I actually have VERY little control over any of that. And I’m honest about that. Does it hurt my sales? sure. Do I go viral with this message? nope.
⠀
I’m not in the business of convincing.
⠀
I AM in the business of being seen.
⠀
I want to be seen.
👉 As a business owner, mom, wife, athlete, friend... as a messy human. Just like you.
👉 I want to be seen as ME. Not as perfect. Or put together. Or some made up version of success.
👉 As trying my best. Giving people the benefit of the doubt. Walking together on this wild and wacky journey.
⠀
So yea, I’m over the business strategy that old white men in the business books are selling us. I want to write new rules - New ways of operating and relating to one another.
⠀
It’s how we change the system. And I want to show you not only how to break the mold, but to smash the small box of rules we have been handed.
⠀
🐺You in? We start Monday.

Can you say Yes to any of these three things? ⠀

Can you say Yes to any of these three things?
⠀
1️⃣ You want to workout. More specifically, you want to strength train and you’re not unfamiliar with the gym.
2️⃣ You don’t want to search for (or write) your own program.
3️⃣ You want something cohesive, well thought out, and effective.
⠀
If you answered yes 🙋‍♀️ then keep reading.
⠀
🏋️‍♀️You’re not new to the gym, but you’re either tired of writing your own program, or want to continue to create strength without the stress of doing it on your own.
⠀
👉The problem isn’t that you don’t know what to do - the problem is that you know exactly what to do, but your life has gotten so full, that you just don’t show up for the one thing that you know makes you feel really good.
⠀
🐺 Enter Alpha, my 12+ month progressive strength and conditioning program, designed to unlock your next level of athleticism.
⠀
🐺 Program Details:
▪️3 month training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️5 workouts a week
▪️Workouts are around 45 min long
▪️Monthly Coaching Breakdown. Never miss a beat on how to maximize your results, and feel the best in each workout.
▪️Coaching, form feedback, support and accountability ($139/mo)
▪️DIY Alpha is for you if efficient and effective training plan is a top priority, but coaching is not ($79/mo)
⠀
💙 Join us! We start MONDAY.

DO NOT MISS THE CAPTION ⬇️ . You have been li

DO NOT MISS THE CAPTION ⬇️
.
You have been lied to.
⠀
The “toned” look. Prioritizing cardio for weight loss. Getting BuLkY…
LIES.
⠀
And I get it. It’s not your faulty. Beauty standards that are constantly changing - it’s exhausting.
⠀
I’m here to tell you that lifting heavy WILL tone you.
You CAN lift and do cardio.
And who decided bulky was bad? Do you any idea how HARD people work to get that bulk?!? Years and years. Go on, try to do it. I dare you. And see how it transform your life.
⠀
🐺It’s what I help my clients do inside my only strength training programs. We get hella strong, improve heart health with conditioning, and transform lives as they discover how capable and confident they are.
👉 Iron transforms your body and your life.
⠀
Let me show you how.
We start MONDAY
.
#workoutdaily #workoutbuddies #workoutsession #strongbodystrongmind #endorphinjunkie #nomoreexcuses #sweatequity #healthgoals #workoutgoals #fitnessislife #fitfaminstagram

You may not be competing in team sports anymore, b

You may not be competing in team sports anymore, but that doesn’t mean you can’t train like it.
⠀
It’s true what they say.
If you want to be fast, you have to do fast things.
⠀
Alpha is not for the feint of heart.
So if you are ready for the challenge, then MONDAY is your day.
⠀
👉Aerobic base
👉Heavy compound lifts
👉Accessory work
👉Power and Speed
⠀
▪️Alpha is 5x/week: 4 strength based workouts + 1 active recovery day/Athletic day
▪️Workouts are about 40-60 min
▪️Gym equipment required: barbell, plates, rack, Med ball
▪️Cost is $139/mo or $79/mo for DIY

There are SO many reasons beyond the numbers to ha

There are SO many reasons beyond the numbers to have a good training plan…
⠀
🔹Have a plan you can trust
🔹Clear up mental space
🔹Get out of a movement rut
🔹Learn new exercises and programming
🔹Accountability
🔹Support
🔹Structure
🔹Flexibility with a plan
⠀
What would you add?
⠀
💙 My online strength and conditioning program, Alpha, is OPEN. We start a new training cycle on Monday.
.
🐺 Comment ALPHA below and I’ll send you more info!

© 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