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What Measuring IN is NOT

See what Measuring IN is NOT all about…

Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

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Follow for all your fitness affirmations 🫶🖤

Follow for all your fitness affirmations 🫶🖤

How to train through a set back... Welp. it happe

How to train through a set back...
Welp. it happened. My calves said No Thank You, and I am taking a week off from official marathon training.
⠀
Frustrated. Disappointed. Of course.
Taking back my power and being pro active? Always.
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When we talk about all-or-nothing mindset, it applies to set backs and injuries as well. So while running may be off the table (for now), I am still focused on the process - which means training around the injury and doing things I CAN do.
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Is it training? Is it rehab? The answer is yes. They go hand in hand for recovery and to stay healthy.
Oh, and lots of biking 🚴
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In the past I would have thrown in the towel, said “SEE. I knew this would happen...”, and now I’m still saying things like, “Go Figure” - but adding in the process of finding the things I know will get me back out on the trails and the road and closer to my goal of running and finishing a marathon.
⠀
Injuries happen. Then what?
1️⃣ Listen and discern what’s best for your body
2️⃣ Focus on what you can do
3️⃣ Modify and progress safely

#strongwomenlifteachotherup #strengthandconditioning #onlinefitnesscoach #positivebodyimage

Respectfully, I disagree. Give it away. For Free.

Respectfully, I disagree.
Give it away. For Free. Again and again.
Did every business coach just roll their eyes 👀 great, now let me explain…
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Give consumers and the people you are trying to reach more credit. They deserve to know what they are getting. No smoke and mirrors.
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I WANT you to understand exactly what you are signing up for and getting. The better match it will be for BOTH of us.
Cause I’m more interested in your results, in the relationship, in supporting you - than I am in a quick buck or two.
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I’d rather leave a legacy of how I made people feel, than how I lined my pockets.
And that starts with transparency. So I give a lot away.
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👉 And here’s the thing - people will pay for implementation. You can try to go it alone, for free, but there’s nothing like having the support of a community (🐺🫶💙) who’s got your back.
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Go ahead and download this Free Week of workouts taken from my online strength and conditioning program, The Den.
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💙 Comment “DEN” and I’ll send you the link!
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#strengthandconditioning #onlinefitnessprogram #onlinefitnesscoach #explorepage

We only see and are sold the side of fitness that

We only see and are sold the side of fitness that is hard and revealing.
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It can also be soft and nourishing.
It can heal the parts of you that need BOTH if you let it.
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The thing is - you are NOT just one thing. And while the fitness industry will make you believe you need to achieve a certain aesthetic, level of performance or PR… you are more than that, and fitness can help reveal it.
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It’s Both/And.
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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.
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💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 30+
.
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#strongwomenlifteachotherup #strengthandconditioning #onlinefitnessprogram #bodyconfidencemovement

You’re welcome. I know they love me even when I

You’re welcome. I know they love me even when I program RFE Split Squats. 😇🖤🫶
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What is that ONE exercise you loathe when it pops up in your program? And then you do it anyway… drop it in the comments 👇
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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 programs when you are 30+.

I always love it when I’m done 😜 but imma com

I always love it when I’m done 😜 but imma complain the entire time.
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Spoiler - discomfort IS the goal. It’s literally what you’re going for to become more fit.
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And I promise you will never regret leaning into the discomfort of growth.

maybe the biggest green flag for fitness is unders

maybe the biggest green flag for fitness is understanding your healing depends on it. it’s not about what is comfortable for us. but in choosing the discomfort the increase our capacity to feel more… more love, compassion, clarity, expansion.

change is not meant to be easy.
it’s meant to help you grow.
💙

The Flow when I’m trying to just go with it 🫠

The Flow when I’m trying to just go with it 🫠

Do you DOSE the right amount? ⠀ When I’m progr

Do you DOSE the right amount?
⠀
When I’m programming for clients, there are some BASICS I stick to that form the foundation of all my programming
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👉Mobility/Stability in the warm up
👉Movement patterns
👉 Upper Body/ Lower Body/ Push/ Pull
🔹Hinge
🔹Squat
🔹Lunge
🔹Push
🔹Pull
🔹Carry
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🎨 Beyond that framework is a lot of individual artistry that I enjoy creating for clients in their movement routine
🔸Frequency
🔸Load
🔸Tempo
🔸Planes of motion
🔸Rest periods
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Are we focused on building capacity? Strength? Maybe a little power? Do they want “cardio”? Are they feeling particularly stressed in their week? Traveling? Lots of factors come into play
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After decades in high level athletics ⚽️ there is an intangible quality that’s hard to explain the exact “science” of how I do what I do. It’s more than numbers/sets/reps (those are important)
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I look at the client, their life, the demands they want to meet, how they want to move and feel, what makes them feel confident while also pushing their edges - and of course include all the BASICS listed above - and I build a program that works into their Life.
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Building takes time. And dosing the right amount is like sprinkling the perfect amount of fairy dust to make my clients feel like they can fly
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Tell me, what’s one thing you love in your current training program?
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In need of an expert level program? The Den is open and we start Monday.
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💙Comment DEN and I’ll send you the link.

Respectfully, I feel like I might die 💀😅🖤

Respectfully, I feel like I might die 💀😅🖤
And why do I love it so so much 🫶
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It wasn’t long ago I said, “I can’t run.”
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I said this for years. Every time I’d hit the road, an injury would follow.
Maybe you have your own version.
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As someone who grew up playing competitive soccer, ran track, and trained HARD as a runner - this was a source of shame and frustration.
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It was like after having babies - my body said Enough. So I focused on lifting and other ways to exercises and said, “I just can’t run anymore.”
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But this statement was untrue.
I just couldn’t run like I did BEFORE.
You know - hop out the door and tear it up at threshold for 25 min and call it good.
⠀
Bodies change.
The way we train, load, prepare - those things must change too.
⠀
Running feels like freedom to me. I missed that. And I have loved adding it back into the routine.
⠀
Here’s how:
1️⃣ Running specific strength exercises: SL, core, calf, hops, jumping/landing.
2️⃣ Slowing the eff down 👵🏻
Permission to walk.
3️⃣ Changing up the run - hills, intervals, steady state… not everything needs to be threshold pace.
4️⃣ Friends = accountability. Everything is just better with community.
⠀
I hope you are finding ways to do the things you love.
.
xo, A
.
#marathontraining #chicagomarathontraining #austinrunning

The Den is a progressive strength training program

The Den is a progressive strength training program that provides done for you workouts designed in a way that build themselves into your life, and not work against it.
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Want to unfuck your fitness? This is the no BS way to train with me and my Co Coach @mallorygallory - if you’re looking for badass programming without adding more to your plate.
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🐺So if you have been WANTING to move and work out and are having a hard time with it, you are not alone.
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🐺If you want to feel capable without having to white knuckle your way through workouts - and then after two weeks, throw in the towel - this is for you.
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🐺If you are seeking support and compassion around your training and are interested in a coach who will make you feel less alone - I’m your gal. Cause you are NOT alone, and you don’t have to do this alone (even though you think you should. Stop that).
⠀
🐺 Program Details:
▪️3 month training blocks (full year + program ) delivered to you via online mobile app @TrueCoach
▪️4 workouts a week (3 strength + 1 conditioning)
▪️Workouts are around 45 min long
▪️Gym/ At Home options
▪️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.
▪️The Den ($139/mo) includes coaching, form feedback, support and accountability.
▪️The DIY Den ($79/mo) is for you if efficient and effective training plan is a top priority, but coaching is not.
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A new training cycle starts MONDAY.
Join us 🐺💙🩵
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👉 Comment “DEN” and I’ll send you the link.
⠀
#onlinefitnessprogram #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 that understood the many pieces and parts that go into this journey.
⠀
That you are NOT alone.
That your self worth is inherent.
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I’ve been a strength and conditioning coach for 15+ years. 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.
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I don’t know who needs to hear this - but your worth is more than a number on the scale, or the number on a barbell.
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Through strength and conditioning, we can reclaim our relationship to our body.
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Let me show you how.
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🐺Doors to my signature program, The Den, are open. We start a new training cycle on Monday.
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THE DEN Program Details:
👉 3 lifts + 1 conditioning session per week
📆 3 month training phase broken into 4 week blocks (full year plan and beyond)
🏋️‍♀️ Training days are Squat dominant, Bench/Upper body, Deadlift/Hinge
🫶 warm up, mobility, prep work
💬 Form feedback and coaching support
📈 Sets, reps, Tempo, rest
⏰ 40 - 60min strength based workouts
🎥 Video Demos
📱 Mobile App platform (TrueCoach) - weekly coaching comment/support
📍 Gym OR Home version
🩵 DIY Version if coaching is not a priority
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up when this shit is hard - JOIN US.
.
💙 Comment “DEN” and I’ll send you the link

My version of fck around and find out 😜 . Jokes

My version of fck around and find out 😜
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Jokes aside, I am THAT girl who will drive my car with the check engine light on and see it as a gentle suggestion.
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But when it comes to my body, that’s a much different story.
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I’d rather be proactive about maintenance 😉
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Which means:
🏋️‍♀️Weightlifting
🏃‍♀️Cardio
😴Sleep
🫐Nutrient dense food (and the yummy stuff)
🫶Therapy
💊Medication (when/if necessary)
… what else do you include? Let me know below 👇

Just imagine... ⠀ 🤳Instead of scrolling the i

Just imagine...
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🤳Instead of scrolling the internet for random workouts and worrying if they are actually working... you open your App, have a plan to follow, execute said plan, and move on with your day.
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A PROGRAM WITH STRUCTURE CHANGES EVERYTHING
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🚀 Implementing a well thought out program that goes BEYOND 4- 6 weeks is key to getting you where you want to go.
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💙Let me explain...
Inside The Den, I break down the yearly periodization like this:
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☑️Determine the training goal. What adaptations do we want?
☑️Then, plan out the Meso Cycle (3-ish months)
☑️Fill in Main Lift progressions
☑️What accessory work is needed to fill in the gaps?
☑️Assign sets/reps over selected time
☑️Fill in deload weeks.
⠀
✔️Then fill in the Micro Cycle (4-ish weeks)
✔️Look at overall volume
✔️Double check training splits are balanced
✔️Look at Tempo, Rest, and RPE
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You see, I work with a lot of fitness professionals, physical therapists, and coaches who already KNOW these things matter.
But to take the time to put it together for themselves is cumbersome and quite frankly - they don’t want to.
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So I do it for them.
And I am inviting you to join us.
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🩵We start a new training cycle for The Den on Monday, and if you are done program hopping and doing random workouts off the internet - this is for you.
⠀
🐺Comment DEN and I’ll send you the link.

Welcome to the side of the internet where you don’t have to write the plan yourself.
That’s my job.
Random shit off the internet only works for so long.
You need a plan.
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I write programs that include:
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☑️Full mobility warm up
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☑️Comprehensive and progressive strength program that included compound and isolation exercises.
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☑️ We work on speed/power
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☑️ Tempo
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☑️ Single leg movements
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☑️ Multi planar movements (different planes of movement)
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☑️ Conditioning in various forms
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A fresh program every 4 weeks, built in training blocks of 3 months. You never need to search for another program ever again.
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🐺The Den is your forever program.
💙Join THIS WEEK.
👉 Comment DEN and I’ll send you the link.

Here to help you move your couch 😜 Drop a 💙

Here to help you move your couch 😜
Drop a 💙 in the comments if you are also a sturdy girl.
.
Need some extra help becoming sturdy? I gotchu.
The Den training program is open!
.
No more doubt, guesswork, and wasted mental energy spent on your exercise plan.
.
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.
⠀
🐺 Program Details:
THE DEN
👉 3 lifts + 1 conditioning session per week
📆 3 month training phase broken into 4 week blocks (full year plan and beyond)
🏋️‍♀️ Training days are Squat dominant, Bench/Upper body, Deadlift/Hinge
🫶 warm up, mobility, prep work
💬 Form feedback and coaching support
📈 Sets, reps, Tempo, rest
⏰ 40 - 60min strength based workouts
🎥 Video Demos
📱 Mobile App platform (TrueCoach) - weekly coaching comment/support
📍 Gym OR Home version
🩵 DIY Version if coaching is not a priority
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up when this shit is hard - JOIN US.
.
💙 We start on Monday. 🔗 in bio.

The Den training program is open! We start a new t

The Den training program is open! We start a new training cycle next Monday.
.
No more doubt, guesswork, and wasted mental energy spent on your exercise plan.
.
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.
⠀
🐺 Program Details:
THE DEN
👉 3 lifts + 1 conditioning session per week
📆 3 month training phase broken into 4 week blocks (full year plan and beyond)
🏋️‍♀️ Training days are Squat dominant, Bench/Upper body, Deadlift/Hinge
🫶 warm up, mobility, prep work
💬 Form feedback and coaching support
📈 Sets, reps, Tempo, rest
⏰ 40 - 60min strength based workouts
🎥 Video Demos
📱 Mobile App platform (TrueCoach) - weekly coaching comment/support
📍 Gym OR Home version
🩵 DIY Version if coaching is not a priority
⠀
👉If you are ready to join other bad ass individuals who are also committed to strength and showing up when this shit is hard - JOIN US.
.
💙 Comment “DEN” and I’ll send you the link

Fitness is not: Long and lean muscles Looking tone

Fitness is not:
Long and lean muscles
Looking toned
A smaller body
⠀
Fitness is:
🔹Improved metabolic function
🔹Improved cardiovascular health
🔹Strong muscles, ligament, and bones
🔹Reduced stress, improved sleep, and better mental health.
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Diet culture sells you fitness as a beauty standard.
Anti fatness sells you thinness.
Patriarchy prioritizes smaller bodies.
White supremacy values white bodies.
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So are you actually working on your fitness? Or do you need to detangle from these systems of oppression that prioritize profit over people?
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Don’t confuse looking fit with actual fitness.
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“Looking fit” is a very specific, narrow, thin beauty standard that is 1) always changing and 2) meant to make you feel Not Enough
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Focus on Fitness.
⠀
💙 Want help? Follow along @allisontenney
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#bodyconfidencemovement #normalizenormalbodies #bodypositivitymovement #selflovejourney #loveyourbody #respectyourbody #bodyacceptance #positivebodyimage

Every time I go out I wonder, “can I do this?”

Every time I go out I wonder, “can I do this?”
And I’m enjoying discovering those answers.
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I’ve never eaten so many bagels in my life. Carbs matter.
The right gear makes a big difference.
And no, I don’t listen to music/podcasts… just out here raw dogging these runs inside my own head.
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I also had to drop my kiddo off at her 7:30am soccer practice so while you will see other perfectly timed and filmed influencers showing you behind the scenes - I’m still juggling mom life with training and that’s just how it is for me.
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Thanks for coming along 🫶💙
.
#chicagomarathon #marathontraining #onlinefitness #austinrunning

Hi! I’m Allison @allisontenney and I’m here to

Hi! I’m Allison @allisontenney and I’m here to Unf*ck your fitness 😉
How did you find your way here? Let me know in the comments.
⠀
My background is in sport (Div 1 Collegiate Coach) before turning entrepreneur and I’ve been through all phases and iterations.
⠀
I’m so glad you are here.
⠀
You probably already love to lift.
You already work out.
But the overwhelm is real and how the Eff do people DO IT ALL?!?
Lucky for you, you don’t have to.
⠀
Cause I write the plan, coach with compassion, and work with you to get the results you crave without the decision fatigue.
⠀
💙 My programs are:
🐺THE DEN - not for beginners, but we build the foundation with the basics. A strength based, 4x/week program that’s your forever program (12+ months of progressive strength based workouts)
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🐺ALPHA - for Athletes that already have a solid training base. Take your training to the next level. (12+ months of progressive strength based workouts)
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🐺 The Wolfpack - a small 6 month group with 1:1 programming to reach your strength goals and the habit/mindset work to make it all stick.
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📈 For my Fitness Business Peeps:
👉FitBiz Collective is my small group, 3 month business mentorship group. It opens 2x/year so get on that Interest List! We create the building blocks for a sustainable business.
⠀
I have free resources and free workouts for you to try! Wherever you are at in your fitness journey, you are welcome here.

© 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