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DIY Den – Home – Yearly – Generosity

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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’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!

Wait… which one is it?!? 😜 I’m only half ki

Wait… which one is it?!? 😜
I’m only half kidding, since I have been called this in the gym.
It’s such an easy name to throw around. The catch all for a woman who speaks up, has an opinion, doesn’t take sht, doesn’t “owe” you a smile, or politeness, or silence.
⠀
Want to know what never talks back?
🖤 IRON

The iron does not care what you look like or what shape your body is. It will not call you names or give you looks. It does not care if you have ghosted for the weeks, months, or years. It will always be ready for you when you return. No judgement. It will load and push you regardless. Iron is my activism.

THIS is why I lift weight. It’s for me. To prove to myself my own capabilities, power, strength, resilience. There is no approval other than my own.
⠀
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 to have you inside my strength and conditioning program, ALPHA, a 12+ progressive program for those with a solid training base who ready to level up their fitness.
⠀
💙 We start Monday. Join us!
⠀
#alphaathlete #strengthandconditioning #onlinestrengthtrainingforwomen #strongwomenlifteachotherup

Why ALPHA is not an 8 week program… . I understa

Why ALPHA is not an 8 week program…
.
I understand the novelty of a new program. But if you are program hopping, and not following through with your training - is it really the program that’s the problem? 👀
.
Strength results take time.
Adaptations take time.
Give yourself a long runway to make the changes necessary and follow through on your training.
.
THAT is why Alpha is a year long progressive program with different training phases.
It’s not 8 weeks and done.
Cause what happens after the 8 weeks?
Where do you go then?
.
Inside Alpha, you don’t have to worry about that.
🫀Cardiovascular improvements
🏋️‍♀️Strength gains
💪Muscle growth
💙Stronger bones and ligaments
💥More explosive power
.
Your training in the gym should improve the way you life your life outside the gym.
.
Imagine how it would feel to not worry about your program. To know you are making gains without all the fluff.
.
Alpha has been tested and proven by collegiate and pro athletes.
And with a two week Onboarding plan, we ease you into your training.
.
A new cycle starts MONDAY. You in?
⠀
💙 ALPHA Program Details:
▪️Periodized training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️5 workouts a week (4 strength/conditioning + 1 athletic day)
▪️Workouts are around 45-60 min long
▪️Access to me through email and online mobile App
▪️Monthly Coaching Breakdown. Never miss a beat on how to maximize your results, and feel the best in each workout.
▪️Alpha includes coaching, form feedback, support and accountability
Coaching not a priority? Just want the plan? The DIY Alpha is for you.
▪️Cost is $139/month for the Coaching option and $79/month for DIY(3 month minimum)
.
🐺You in? Comment ALPHA and I’ll send you the program page.

Doors for ALPHA are open. If you are looking for a

Doors for ALPHA are open.
If you are looking for a program that combines strength gains + conditioning in a way that’s progressive while enhancing power… Alpha is for you.
.
Because you CAN train for more than aesthetics.
(I’m not opposed to those goals, Alpha is just not geared towards it)
.
I created it like you are one of my Athletes.
After coaching college athletes for over a decade, I learned a thing a two about high performance.
.
And inside Alpha, performance is the goal. So we build an aerobic base, work on improving energy systems, create a strong foundation of movement patterns and strength before adding power, Plyos, and explosive movement.
.
So if performance OUTSIDE the gym while feeling like a bad ass INSIDE the gym is your jam - Alpha is for you.
.
🐺We start a new training cycle MONDAY.
Now is the time to join.
.
💙 Coaching option - $139/month
💙 DIY option - $79/month
.
#alphaathlete #strengthandconditioning #onlinestrengthcoach

Meet our members! Being an Alpha Athlete means yo

Meet our members!
Being an Alpha Athlete means you already know the benefit of a well written plan. You want something long term, that you trust WORKS.
⠀
Alpha has been tested and proven by collegiate and pro athletes. I have a number of colleagues, Physical Therapist, and strength coaches who COULD write their own program - but I save you the mental energy of having to do it.
⠀
I provide the plan and the support so you can simply show up and make strength gains while also practicing the compassion and autonomy it takes to make this work long term.
⠀
🐺My programs are not a 6 week hustle or transformation.
👉 And we start Monday.
⠀
💙 ALPHA Program Details:
▪️Periodized training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️5 workouts a week (4 strength/conditioning + 1 athletic day)
▪️Workouts are around 45-60 min long
▪️Access to me through email and online mobile App
▪️Monthly Coaching Breakdown. Never miss a beat on how to maximize your results, and feel the best in each workout.
▪️Alpha includes coaching, form feedback, support and accountability
Coaching not a priority? Just want the plan? The DIY Alpha is for you.
▪️Cost is $139/month for the Coaching option and $79/month for DIY(3 month minimum)
.
🐺You in? Comment ALPHA and I’ll send you the program page.
.
#alphaathlete #strengthandconditioning #strongwomenlifteachotherup

I’ve been showing up on the internet now for ove

I’ve been showing up on the internet now for over a decade. It feels vulnerable to share pieces and parts of myself, but I also wish I had someone to tell me these things along the way.
⠀
Coaching and connection comes as naturally to me as breathing. I have always connected through sport, and now I get to do that through my business - helping women see how strong they have truly been all along.
⠀
This is a space where Sustainable Strength is a way of life. You are more than a number on the scale or barbell.
⠀
Authenticity, Generosity, Compassion, and Action is what you will find in this corner of the internet and inside my programs.
⠀
🐺 My strength and conditioning program, Alpha, is for those looking to go beyond the basics to elevate your athleticism.
⠀
💙 We start Monday.

🚀ALPHA IS OPEN ⠀ After getting incredible res

🚀ALPHA IS OPEN
⠀
After getting incredible results from our Founding Alpha members, and taking all feedback - Alpha 2.0 is even better than ever.
⠀
And we start a new training cycle on MONDAY.
⠀
My DMs are open if you are wondering if it’s the right program for you.
⠀
💙ALPHA
▪️Periodized training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️5 workouts a week (4 strength/conditioning + 1 athletic day)
▪️Workouts are around 45-60 min long
▪️Access to me and Alpha Head Coach @barry_strength through email and online mobile App
▪️Monthly Coaching Breakdown. Never miss a beat on how to maximize your results, and feel the best in each workout.
▪️Alpha includes coaching, form feedback, support and accountability
Coaching not a priority? Just want the plan? The DIY Alpha is for you.
▪️Cost is $139/month for the Coaching option and $79/month for DIY(3 month minimum)
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up- JOIN US.
We start Monday.

🐺 If you are ready - comment ALPHA and I’ll send you the program page.

I know you can handle your sht. But does it consta

I know you can handle your sht.
But does it constantly feel like you’re also trying to get your sht together? 👀
.
Hi! I’m Allison @allisontenney a Strength and Conditioning coach for 15+ years, who also runs a successful online fitness business, has two kids, and a myriad of responsibilities that keep me running around.
.
If you’re here, then I know you love lifting.
Let me take care of the plan for you.
It’s one less thing you have to worry about figuring out.
.
My two signature programs are The Den and Alpha, are both 12+ months of progressive strength training, aimed at getting you hella strong without having to figure it out on your own.
.
Join us 🐺💙

#strengthandconditioning #strongwomenlifteachotherup #strengthtrainingworkout

CLIENT WINS. I’ve worked with hundreds of women

CLIENT WINS.
I’ve worked with hundreds of women.
.
🏋️‍♀️ Alice is lifting heavier than she ever has after having a baby.
💃 Corrin is dancing again.
🎾 Jackie competes in tennis tournaments.
🏃‍♀️ Ara runs half marathons.
💯 Ali is trying Barbells for the first time.
💪 Renee hit a Deadlift PR.
… I could go on and on about each and every one of them.
.
Because inside my programs it’s about meeting you where you are at, pushing your training edges, and making the program work for you.
.
These women are action takers. They are driven, hard working, smart, and capable.
AND - they know the value of sticking with a program long term. Longer than the 6-8 week programs that are out there.
.
That’s why I build programs that are 12+ months of progressive programming.
A place where you can land and stay and make progress.
.
🐺 Want to Part of this incredible Pack?!? Stay tuned. Big announcement coming.

Does your program provide options? Comment ALPHA

Does your program provide options?
Comment ALPHA and I’ll send you a sample week from my strength and conditioning program for athletes, Alpha.
.
👉 When you work in Movement Patterns, it becomes much easier to find the progression that works for you.
🔹Hinge
🔹Squat
🔹Push
🔹Pull
🔹Lunge
🔹Carry
.
Your program should be dosing the right amount of movement patterns for you to make progress.
.
💙 I work with women who are smart, drive, capable and they WANT to follow the program. Understanding when to make a swap is key for adherence - otherwise you are throwing the whole thing out.
.
🐺This is what we do inside my training programs.
Alpha is opening soon and I want you to give the workouts a try. Comment ALPHA and I’ll send them to you.

If you’re confused, then this isn’t for you 😂
Correct answers in the comments👇
.
Building and maintaining muscle is on purpose 💪 Age doesn’t have to be the reason we slow down. At least I have no plans of it. How about you?
⠀
Strength training a few times per week for even 30 minutes can be a game changer.
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the type of results I’m after.
⠀
💙 You too? Then you’re gonna want to try the Free Week of Alpha workouts.
🐺 Comment ALPHA and I’ll send them to you!

🎶 “Life is like a hurricane…” 📻Or mayb

🎶 “Life is like a hurricane…”
📻Or maybe… “Now this is a story all about how…”
🧠 Or that one line Pinky said every time (iykyk)… “the same thing we do every night…”
.
If you can’t help but finish these song lyrics, maintain and building muscles more important than ever.
.
Strength training a few times per week for even 30 minutes can be a game changer.
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the type of results I’m after.
⠀
💙 You too? Then you’re gonna want to try the Free Week of Alpha workouts.
🐺 Comment ALPHA and I’ll send them to you!

🎶 Down Bad crying at the gym… Yes. Been there

🎶 Down Bad crying at the gym…
Yes. Been there. And not because of a hard workout. But because of a hard time in my life where the gym was a space I could process, move, and feel my feelings.
.
It’s where I get to show up for ME. And has become a space where taking up more of it is part of the practice.
.
More muscles
More feelings
More pull ups
More tears
More joy
More rage
.
Once you realize it’s all valid, nobody can hold it against you anymore. It’s yours. ALL of it.
.
Funny how a song lyric can feel simultaneously sad and validating. So thanks T. Swift.
.
How about you? Are you on team Down Bad? 👇

Have you gotten your free sample week of workouts

Have you gotten your free sample week of workouts from Alpha? Comment ALPHA.
⠀
Most of the women I work with are smart, driven, capable, action takers.
⠀
And…
They have a lot on their plate.
⠀
So while they *can* come up with their own workout plan… their time and energy is already going into work projects, family schedules, and the other hundreds of things on their endless to-do and self care lists…
⠀
That’s where I come in.
When you hear yourself saying things like…
⠀
😑 “I can’t seem to stick with it.”
🫤 “I wish I were more motivated.”
😣 “I’ve tried but can’t seem to make progress.”
⠀
What you can expect inside Alpha:
💙 Advanced training methodologies.
Alpha has been tested and proven by collegiate and professional athletes.
⠀
💙 Well Rounded program.
From strength, multi planar movements, explosive power, plyometrics, endurance and energy system development - Alpha is a complete program that will help you build a rock-solid foundation and take your athleticism to new heights.
⠀
💙Progressive Overload and Periodization.
Alpha takes a scientific approach to training. Through progressive overload and periodization, you’ll experience continuous gains in strength, power, and endurance.
⠀
🐺Comment ALPHA and I’ll send you the sample week!

“How do I become more fit?” ⠀ Since fitness

“How do I become more fit?”
⠀
Since fitness isn’t a look, the answer really lies in how you want to FEEL and PERFORM.
⠀
So - it depends.
It’s personal.
⠀
It’s in the simple basics that we find what works over the long haul.
⠀
Aerobic base for heart health.
Strength training for muscle mass and bone density.
Nutrient dense food.
Sleep and recovery.
⠀
It’s not in the biohacks, or complicated exercise routines.
⠀
🐺If you need help developing a simple system, one that’s easy to follow AND effective - comment ALPHA. I’ll send you a week of sample workouts.

[Comment ALPHA for a sample week of my strength an

[Comment ALPHA for a sample week of my strength and conditioning program] 🐺
.
Save this for the next time you think…
⠀
“I’ll never be able to…”
“I used to. Not anymore.”
“Why bother?”
⠀
When the overwhelm hits it’s because we are stuck in the weeds. Perspective matters.
⠀
Where can you let some things go and simplify?
👉Zoom in for progress.
👉Zoom out for perspective.
⠀
It’s not about what you did before.
It’s about what comes next.
.
This is what the Alpha program is all about - discovering what’s next for you.
.
You deserve joy in your body.
And you don’t have to do any of that alone.
⠀
Tag someone who needs to hear this message today!

© 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