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The Inner Den: Mindset Before Movement
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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 just never thought I couldn’t.” I’ve heard @th

“I just never thought I couldn’t.”

I’ve heard @themovementmaestro say that people will fight for their limitations and it’s one of those lines that lands differently every time I think about it.

Because it’s true. There’s always a reason why you can’t. Can’t find the time, can’t afford it, can’t figure out how to make it work around everything else you’re holding. The list is long and it feels very legitimate from the inside.

But I’ve been thinking about what lives on the other side of that 👉 not toxic positivity, or hustle culture telling you to “just want it harder”… but a genuine refusal to let the limitations write the story before you’ve even started.

Sometimes Delulu is the Solulu 😘

I’m actually not interested in piling on and point

I’m actually not interested in piling on and pointing out more problems. I’d much rather help find solutions and get you where you want to go.

Pointing out problems is easy. Everyone and anyone on the internet can do that (and they do). But figuring out what each athlete and client needs - now THAT takes more skills and tools to help people improve. I’m way more interested in learning and listening than debating crappy form.

Yes, it’s a 4:00 video 🤷‍♀️ and I’m trusting that you are interested in conversations that go beyond surface level “attention seeking” and rage baiting.

For those of us that have already lived through th

For those of us that have already lived through this trend… I promise there are things that actually DO taste better. Might I suggest:

1️⃣ ruining the patriarchy with your muscles
2️⃣ speaking up for your rights (and those of others)
3️⃣ lifting to trust your body
4️⃣ becoming inconvenient to control (or manipulate)
5️⃣ not asking for permission
6️⃣ being built like a problem (this one really undermines diet culture and beauty standards)

What would you add? Which one lands for you the most? Let me know in the comments 👇

Nobody is watching you as closely as you think the

Nobody is watching you as closely as you think they are.

They’re too busy worrying about themselves 👉 their own pace, their own weight, and their own insecurities… to sit around analyzing yours.
Everyone scrolls and moves on by morning.

And once you actually realize this… it’s the most freeing thing.

So stop waiting until you’re faster, stronger, smaller, or more “ready.” Stop shrinking yourself down to avoid judgment that was never really coming. The people who matter are cheering you on, and the people who aren’t? They forgot about you before they even finished watching.

You might as well go for it.

Iron will transform your life. My favorite positi

Iron will transform your life.

My favorite position is one where I feel capable, grounded, strong af… and like I finally stopped letting a culture that profits off my insecurity tell me what my body is for.

Under the bar, I stopped chasing small 👉 I started building something different and that opened possibilities for me and it can for you too.

Every rep is a decision to belong to myself, fully, without apology.

Think about the last time you trained not because

Think about the last time you trained not because you wanted to but because you were afraid of what would happen if you didn’t.

We call it discipline and praise people for it, when it’s actually obligation (and also not sustainable).
👉 And most of us have been living there so long we stopped noticing the difference.

The fitness industry needs you to stay behind. Needs you to keep chasing. Needs you uncomfortable juuust enough to keep going back for whatever comes next.
And it worked because somewhere along the way, training stopped feeling like something you chose and started feeling like something you owed.

You don’t owe anyone your body. Not a standard, not a season, not a version of yourself you were told to become.

You just get to come back to yourself 👉Again and again and again.

Begin again. As many times as you need to.
💙

(There she is!! found her 🤣🤷‍♀️🫶) They didn’t tea

(There she is!! found her 🤣🤷‍♀️🫶)

They didn’t teach you to listen to your body (They taught you to override it).

And for a while, that felt like strength 👉 Push through. Show up. Don’t complain. The athletes who struggled were the ones who just didn’t want it bad enough… that’s what the culture told you, anyway.

But I’ve worked with enough athletes to know that the ones who grind themselves into the ground aren’t the toughest in the room. They’re just the most conditioned to ignore their own signals.

Your body is adapting between sessions, not during them. Rest isn’t the thing that gets in the way of progress. It IS the progress.
And when your nervous system is already taxed, adding more doesn’t make you harder. It just makes recovery longer and performance worse.

The athlete who understands their own physiology is genuinely harder to beat. Not because they did more. Because they knew when to push, when to pull back, and why it mattered.

That’s the athlete we’re building here. That’s an Alpha Athlete.

You ready to train? Comment ALPHA and I’ll send you a free week or workout 🐺

You can’t get to “Done” without the actual doing…

You can’t get to “Done” without the actual doing… and more often than not that process isn’t fun. 🤷‍♀️
So buckle up buttercup. Cause it takes resilience, grit, and a whole lotta patience - and then on the other side is a new capacity and understanding of self of what it takes to go after your big dreams and goals.

So if you are in it, don’t rush. It’s just about to get really really good 💙🫶

Your Friday dump 🖤🫶😈

Your Friday dump 🖤🫶😈

A good reminder that sometimes you DON’T have all

A good reminder that sometimes you DON’T have all the information.
But I do love to judge 🤷‍♀️😂😈

Being an athlete is an identity. Training athleti

Being an athlete is an identity.
Training athletic qualities is a skill set.
And you don’t have to be one to build the other. Your body can be trained for all of this… right now, in this season of life:

🔹POWER: your ability to produce force fast. It peaks earlier than strength and declines faster, which means it requires intentional training to maintain

🔹SPEED & plyometrics: ground contact, reactive strength, explosive movement. These train your nervous system in ways that traditional lifting doesn’t

🔹STRENGTH: the foundation everything else is built on. Progressive overload is how you build and maintain the muscle mass and bone density that determine how you age

🔹STABILITY: your joints, your core, your ability to control load through a full range of motion. It’s what makes strength transfer to real movement

🔹MOBILITY: active range of motion with strength behind it. Not stretching for the sake of stretching, but the capacity to move well under load

💙 This is exactly what we train inside my program, Alpha.
Periodization, progressive overload, and the full spectrum of athletic qualities because your body deserves to be trained like it’s capable (Spoiler, because it is)

🐺 Comment ALPHA and I’ll send you a free week of Alpha workouts

I promise you’re doing better than you think. You

I promise you’re doing better than you think.
You’re managing a lot and showing up in so many areas of your life.

I need you to stop comparing yourself to the fitness influencer working out 5 days/week. You can still make progress getting in a few workouts per week without making it your entire personality.

And when you actually see that as the WIN, things begin to shift. You don’t need things to be perfect to feel good or to make progress.

THAT is how sustainable progress is made. Not white knuckling and making yourself feel bad about what you didn’t do. But giving yourself credit for what DID get done.
🐺💙🫶

The overhead press will humble you every single ti

The overhead press will humble you every single time and I will never stop programming it for exactly that reason. 🐺

There is no shortcut around the movements that expose your weak links and overhead strength is one of the biggest ones women skip because it’s hard and makes you feel like a beginner.
But that’s the whole point.

The movements that make you feel small are the ones building the foundation that makes everything else feel easier.

💙 This is why The Den, (run) Wild, and Alpha ALL have structured overhead work baked in from the jump. Not because I want you to suffer (okay, a little), but because I’m building athletes, not just people who are comfortable with what they’re already good at.

The bar going overhead is one of the great equalizers and when you finally own it, you’ll know exactly how far you’ve come.

Big dog in the streets.
Deeply humbled little creature under the bar.
BOTH can be true 🤣🤷‍♀️🐺

👉 Comment QUIZ and I’ll send you the link to find your perfect program.

The fitness industry didn’t invent body shame. It

The fitness industry didn’t invent body shame. It just monetized something that was already in place.

Girls learn early. And not from just one conversation, or one magazine… but from a thousand tiny signals that tell them their body is a problem to be managed.
The conditioning is so thorough that by the time most women walk into a gym, they’re already there to fix something. Already apologizing for themselves before they’ve even picked up a weight.

That’s not an accident.

Systems of oppression have always worked best when the people inside them are too busy policing themselves to look outward.

👉 Keep women focused on their thighs and they won’t notice they’re underpaid.
👉 Keep them chasing a body that doesn’t exist and they stay dependent: on the product, on the plan, on the expert who tells them they *almost* have it right.

It’s an extraordinarily efficient machine.

And the fitness industry, for most of its history, has been a willing gear in that machine. Selling smallness as health. Or compliance as empowerment.

This is why I coach the way I do. 🐺
Not because I think lifting weights is a revolution on its own… but because a woman who learns to trust what her body can DO instead of obsessing over how it looks is harder to sell to. Harder to shame. Harder to keep distracted.

Bodies have always been political.

What does a car mechanic have to do with your fitn

What does a car mechanic have to do with your fitness?? Well, more than you think…

You don’t need to understand the inner workings of your car to get it fixed, but you DO want to trust that your mechanic knows what they’re doing.

Same goes with your program and your coach. You should trust they understand physiological responses and how the body adapt to training based on stimulus. Otherwise, you’re just guessing and hoping for the best.

And I don’t want that for my car OR my training 🚘

You do not need to chase a Yes. Or try to defend o

You do not need to chase a Yes. Or try to defend or explain to people that are already convinced they are right.

The biggest shift for me has been to realize when it’s better to just cut people loose, wish them well, and chalk it up to not being the right fit. I’d rather let people out of a contract they signed than keep that energy in my ecosystem. No question.

What about you? How would you handle it?

There’s a version of you that has been trying to f

There’s a version of you that has been trying to figure this out for a while now.

You follow the accounts, you save the workouts, you’ve probably even tried a few of them. And somewhere along the way the fitness industry convinced you that not having it figured out yet is a YOU problem. That you should be able to piece this together on your own. That motivation is the missing ingredient (spoiler, it’s not).

You’re not lazy. You’ve just been marketed to.

Random internet workouts built around aesthetics, influencer splits that weren’t designed with your actual life in mind, programs that look legit until you realize they were never meant for someone who actually wants to PERFORM. None of that is a you problem. It’s a programming problem.

After 13 years of coaching D1 soccer, and over a decade of online S&C… I can tell you the gap between “I want to train seriously” and “I actually know what I’m doing” isn’t a willpower gap. It’s a nobody-ever-built-this-for-you gap. That’s what my programs exist to close 🐺

Whether you need a foundation that finally makes sense of everything, want to train your whole engine 👉strength AND conditioning, or you’re ready to find out what you’re actually capable of, there’s a program here with your name on it.

💙 Comment QUIZ and I’ll send you the 2min quiz to find the right program for you.

There’s a reason the wellness industry keeps selli

There’s a reason the wellness industry keeps selling us small 👀

Tiny portions. Tiny waistlines. Tiny, quiet, contained versions of ourselves that don’t take up too much space, don’t make too much noise, don’t ask for too much rest. And we’ve been so busy counting and shrinking and apologizing that we haven’t stopped to ask: who benefits from that?

Strength is political. Not in a manifesto way. In a quiet, cellular, daily-practice way.

Because bodies are shaped by power. Who is allowed rest. Who is encouraged to build capacity versus stay manageable. Whose strength gets celebrated and whose gets called aggressive, intimidating, too much. These are not neutral observations 👉 they’re the architecture of a system that profits from our depletion.

Training, real training, is one of the places we get to push back on that. Not because lifting a barbell is activism. But because building physical capacity, nervous system resilience, emotional regulation… it changes how you move through the world. What you tolerate. What you resist. What you believe is actually available to you.

Strength isn’t brute force. It’s not an aesthetic. It’s the ability to stay regulated, discerning, and fully yourself under pressure… so that when the moment calls for a response, you have one 💙

Welp. Can’t keep my yapper shut. And quite frankly

Welp. Can’t keep my yapper shut. And quite frankly I’m so sick of the narrative that more miles is the solution.

Taking a well rounded and while systems approach is always going to be the way. Mileage is just dumping volume onto a system that may not be ready (or resilient enough) to handle it.

Strength training will always set the foundation for health and longevity.

Curious as to HOW to combine them in a way that doesn’t burn you out?

Try a free week of my (run) Wild program.
Comment WILD or check the link in bio. 🐺

Friday roundup 🤠🖤😈

Friday roundup 🤠🖤😈

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact