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The Den – Gym – 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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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!

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.

© 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