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But what does it ACTUALLY look like??? A realisti

But what does it ACTUALLY look like???

A realistic week for a woman training for both looks something like this 👉

💙 3x/week lifting days:
built around the big patterns, squat, hinge, push, pull, carry, and full recovery between sessions.

💙 2-3/x week intentional cardio efforts (not five):
one longer and easier that builds your aerobic base without and one shorter and harder that actually raises your ceiling… tempo run or intervals.

That’s it. In its most simple of forms.
The other days are for moving your body because it feels good.

And after decades of programming for women like this - I can confidently tell you IT WORKS.
You don’t need more disciple. I want you question where that comes from in the first place.

Comment WILD for a free week of workouts that combine both strength + cardio 🐺

strength was never *just* about performance. It’s

strength was never *just* about performance. It’s about who gets to take up space, who gets believed, who gets to make choices and have autonomy and access to healthcare, food, and spaces that support health.

That access has never been equal, because the systems deciding who gets studied, believed, and treated were never neutral to begin with.
Racism embedded itself in medicine long before anyone called it that which is why Black women are still dying from pregnancy complications at nearly three times the rate of white women. Weight stigma treats fatness as a moral failure instead of a medical variable, so women in larger bodies get dismissed by the same system that’s supposed to protect them.

There’s so much to talk about and these are the conversations I want to have and WHY I believe we must put these convos at the forefront of fitness (especially as a privileged thin white woman).
Iron as resistance 💙

Now house, who dis… We just moved into this house

Now house, who dis…

We just moved into this house (very white. very builder) and I’ve been slowly making it mine, one weekend project at a time.

First up was swapping every piece of hardware in the kitchen from black to gold, and honestly it’s the kind of unglamorous, repetitive task that scratches the same itch as a good training session…you just have to keep going until it’s done.

More of this house coming as I get to the painting, the wallpaper, the curtains with the help of @sarahbowmanspaces

Consider this the start of a series 😉🏡

NOTHING (and I mean nothing) makes me happier when

NOTHING (and I mean nothing) makes me happier when values align. And you know HOW you attract that?
You talk about it.
👉You talk about science
👉You talk about reproductive rights
👉You talk about body autonomy
👉You talk about what the research says

I get to work with the BEST people not just because they want to get strong and fit… but because they want a program and container that reflects their actual life, values, and worldview 💙

🐺 You ready? Comment PACK and I’ll send you a 2 min quiz to find your perfect program.

Ten toes down on all of these. I’d rather you kn

Ten toes down on all of these.

I’d rather you know exactly what you’re following before you hit that button.
I’ve spent 13+ years coaching D1 athletes, and even longer in the online fitness space - and the deeper I get into this work, the more I realize half of what the fitness industry sells as “health” has nothing to do with actual physiology and more to do with keeping you insecure enough to keep buying.

I believe in autonomy and sovereignty in your body, science over trends, recovery over grinding, and strength that serves your whole life. So glad you are here 💙

I’m more interested in feeling capable, well fuele

I’m more interested in feeling capable, well fueled, sturdy af... than skinny, tired, and running on empty.

I say that and I still catch myself scrolling and feeling the old pull.
The one that tell you your worth is in how small you can make yourself.

I’m a thin, white, cis woman, which means I’m already the version this industry holds up as the norm, and even I still get tangled in what I see online. That’s how deep this conditioning runs. It doesn’t care who you are. It just wants you smaller.

So when I step onto the track, or get under a barbell, that’s my resistance.
That’s the one hour where my body isn’t a project to shrink. It’s the thing that gets to run, to lift, to fuel, to feel strong enough to carry my actual life.
Training was never supposed to just be about how you look. It was always supposed to be about what you’re capable of.

💙 Want to combine lifting AND running?

👉 Comment WILD and I’ll send you a free week of my (run) Wild program where strength AND conditioning go hand in hand.

I get on social media sometimes and it’s all “here

I get on social media sometimes and it’s all “here’s my strategy” and “look how much money I made” and rage bait designed to keep you scrolling…

And I’m reminded, every single time, that none of that is what’s actually building my life.

The depth of the relationships around me… that’s what gets mirrored back to me.
That’s the real measure. Not the strategy or any type of number. But the people.

I am so grateful to be impacted by the most alive, honest, self expressed, and least edited women I know. The ones on this trip. And the women who’ve been in my life for years as friends, as colleagues, as clients.

Nothing changes you like your female friendships do.
The ones that show up when it actually matters. The ones you laugh with until your belly hurts. And leave 6 min voice memo and set up Zoom catch ups on your calendar. The ones that hold space for you to fall apart when life kicks you down, and then help you stand back up.

This is the most important thing… Not the algorithm. Not the hustle. This 🫶💕

“Just lift heavier” is the laziest coaching advice

“Just lift heavier” is the laziest coaching advice in fitness, and I say that as someone who preaches progressive overload

Progressive overload is NOT just lifting heavier and heavier, week after week 👀

Your body adapts to the stimulus placed on it. And so many women are taught to think: longer, harder, heavier, faster and if I’m not exhausted then it’s not working.

There’s a piece of truth in that. Hard work and effort matters. Load absolutely matters. But it’s only one side of it.

Progressive overload shows up in all kinds of ways, and each one is asking your body to adapt in a slightly different way.

👉 Tempo (like these Pause Squats) removes the stretch reflex at the bottom of the movement. You have to generate the force without momentum or bounce at the bottom, which means more time under tension without adding a single pound.

👉 Varying sets and reps changes the total volume your body has to recover from, which is its own stimulus for growth, separate from how heavy the weight feels.

👉 And yes: load. Because at a certain point, your muscles do need more mechanical tension than they’re used to.

We don’t just keep lifting heavier and heavier forever. You match the methodology to the adaptation you’re after.

🔹Muscle growth is about mechanical tension and metabolic stress.

🔹Strength is your nervous system learning to recruit more muscle fibers at once.

🔹Power, Speed of force production, Endurance: How well your muscles buffer fatigue.

After 13 years coaching D1 athletes, and now hundreds of women online, I can tell you: more is not always better.

Ready to see how? Comment QUIZ and I’ll help you choose the right program for you 🐺

I’m 8 weeks out from my Hyrox competition, and her

I’m 8 weeks out from my Hyrox competition, and here’s how I’m thinking of my prep…

I could go all in on wall balls (and they DO have me nervous 😬) and sled pushes right now and call it training, because that’s what everyone assumes Hyrox prep looks like.
But I’ve watched enough athletes do that and show up to the start line tired in all the wrong places and undertrained in the ones that matter.

So right now I’m still building. Movement prep, speed work, strength that actually matches what each station is going to ask of me. And accessory work that fills the gaps to keep me healthy.

It’s not the sexy part of training. There’s a real chance I look at where I am in a few weeks and realize I need more volume than I’ve given myself credit for. If that happens, I’ll adjust.

Follow along and see how the race goes!

#hyroxtraining #hyrox

I spent a week in Costa Rica with 16 other women a

I spent a week in Costa Rica with 16 other women and this amazing thing happened:

None of them trash talked themselves. There was no “I’m so fat” or “I feel fat” or “I hate this body part” or “I shouldn’t eat that.”

I’m not exaggerating when I say ZERO. And being around self assured and self confident women will change your brain chemistry in the best way possible.

It’s not an accident. It takes a concerted effort and a questioning of why that narrative exists in the first place. If we spend our time hating the body we are in, then all that energy is spent on staying small and worrying what others think. Conforming to beauty standards that will always shift and a goal post that will always be out of reach.

And when you just… opt out? Cause it was never real to begin with… LIBERATION. And freedom for you and permission for those around you to simply BE, and enjoy this body you are in.

That’s what I want for you.
Training that shows you how capable you are.
Strength that proves how powerful you are.

You ready? 🐺🐺🐺
Link in Bio or comment DEN for more info.

Day 5 in Costa Rica: Jaco! Costa Rica keeps teac

Day 5 in Costa Rica: Jaco!

Costa Rica keeps teaching me that rest and adventure aren’t opposites, they’re just two sides of the same good life.

We started the morning with kayaking to a private beach where we had lunch and time to relax. And then it was off to fly in the trees zip lining.

Already dreaming and scheming of what the 2027 destination will be… where should we go next?? 👇

Just a few thought while traveling… Travel opens

Just a few thought while traveling…

Travel opens possibilities of new places around the world.
Traveling with a group of women opens new possibilities of how you see yourself.

Maybe you needed these reminders as well. 🫶

Day 2 Costa Rica! La Fortuna you did not disappoin

Day 2 Costa Rica! La Fortuna you did not disappoint.

I wasn’t sure what to expect with canyoneering on the itinerary, but it ended up being one of the most incredible experiences of the whole trip. Rappelling down waterfalls, hiking through rivers, squeezing under rushing water with nothing but a harness and a lot of trust in yourself… it asked something physical of every one of us, which made it so much fun. Feeling capable was amazing. Seeing every single woman say yes to that challenge, fear and all, was something else

Then it was off to the hot springs to relax and unwind for the evening with this incredible crew 🫶

DAY 1: COSTA RICA Dump…. Started at the most incre

DAY 1: COSTA RICA Dump….
Started at the most incredible organic farm, made tortillas, learned about the land, and after seeing a sloth felt like my whole trip was already complete 🦥
Then hiked the Arenal volcano 🌋 with incredible vegetation and views.
But it’s truly the company and conversations that have been top notch 🫶

I loved @run_sabrina run version so had to a stren

I loved @run_sabrina run version so had to a strength version 💪 make sure you give her a follow!

Being a strength coach was never just about the reps and the program…
it’s about showing up for the whole person, and that means being honest about the stuff that actually affects your life outside the gym too.
Some of these are simple training truths I hold onto no matter what, and some of them are things I refuse to stay quiet about because they shape whether the women I coach get to feel safe, strong, and in control of their own bodies.

I care about your training. I also care about the world you’re training in, and I don’t think those two things are separate.

Tell me which number hits hardest for you 👇

When is Mercury gonna be out of the microwave? Ask

When is Mercury gonna be out of the microwave? Asking for a friend 🖤🫠

If you’ve been waiting for a strength training pro

If you’ve been waiting for a strength training program that’s built for real life 👉 this is it. 🐺
No more all-or-nothing plans. No more quick fixes that leave you burned out and blaming yourself.

The Den is for women who want to: ✅ Build muscle and feel strong without spending hours in the gym ✅ Train consistently, even with a full plate (hello work, kids, life!) ✅ Follow a progressive, smart program that adapts with them ✅ Be coached with compassion, not shame ✅ Stop chasing perfection and start owning their strength

Here’s what you get when you join: 🔥 4 strength workouts per week (delivered through the TrueCoach app) 🎥 Video demos + clear instructions so you’re never left guessing 📈 Built-in progression to keep you challenged + growing 💬 Feedback and coaching from me—because you’re not just a number 
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

Whether you’re an athlete, a busy mom, or a movement pro ready to take care of yourself for once - The Den is here for you.

This is the strength training plan that finally makes sense. The one you can stick with. The one that helps you feel strong, capable, and grounded, without needing to be perfect.

🐺 Comment or DM me “DEN” or click the link in bio to join us.

Real talk though… movement is how a lot of us actu

Real talk though… movement is how a lot of us actually process. Not because it’s trendy to say “the body keeps the score,” but because emotion is energy in motion, and when we don’t move, that energy has nowhere to go. It sits. It compounds. It shows up as tight shoulders, a short fuse, or a body that just feels heavy for no reason you can name.

I’ve watched clients lift their way through divorces, miscarriages, career blowups, the death of a parent. Not because a heavy squat fixes grief, but because the discipline of showing up, the physical release of effort, the fact that your body can still do hard things when your life feels unmanageable is what turns the gym (and you) into something more than a vanity metric.

So yeah, the gym can build an ass and abs. It can also be the thing that keeps you from unraveling.

Both are allowed to be true.
💙

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining

POV: you’re in my camera roll. Never done a dump

POV: you’re in my camera roll.
Never done a dump before but it’s already been quite the summer… lots of Life happening 🫶

* training strength and cardio. Running more than I have in a while and feeling both strong and capable thanks to my (run) Wild program 💙🐺 my first Hyrox coming up in September 🙌

* little bro got married to THE most amazing person. Incredible weekend celebrating the happy couple and families. (lol, to me checking out her ring 💍 🤩)

* packed up our life in Atlanta and moved to Utah. Saying goodbye to friends that feel like family along with actual family 😢 28 hour drive later and my puppies couldn’t be happier to greet me after weeks of being apart.

* discovering new trails and landscape in the mountains 🏔️ and what elevation is all about

* new gym and training space and finding my footing in a new part of the country

* more family time on our yearly trip to northern Michigan 🌊 to chill, rest and relax by the lake.

* still can’t/won’t fix my face when people be acting up 🤷‍♀️😆

Who else *should* I be obsessed with??? You?? Un

Who else *should* I be obsessed with??? You??

Unfortunately, we are told all the time to be humble.
That anything else is just “too much.” Here’s to showing up obsessed with your success, your strength, your joy, your business, your family, your health….

Go on. Get obsessed.
💙🐺

© 2023 ALLISON TENNEY

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About
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About
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