Welcome To
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Online Personal Training

You want movement to be part of your life, but not your WHOLE life, right?

Believe it or not, it IS possible to implement an exercise plan designed to move with the fullness of your life.
(& grant you more ease along the way!)

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If you’re someone who…

  • Wants movement to be a part of your life, but don’t have the time or desire to write your own programming.
  • Wants more ease in your life & movement routine—aka, you don’t even want to entertain the thought of making *one* more decision.
  • Are craving efficiency in movement, made simple. Get in, get out, and know you did all that was needed to continue to move the needle forward.
  • Love, or, respect and understand, the need to delegate some things—movement being one of them!
  • Desire expert-level programming, built with an understanding of the demands of someone who’s at capacity (I’m talkin’ totally tapped out).

… then I’ve got just the solution for you.

Where strength training meets honoring yourself & what serves you—not anybody else

The Den lays out a challenging but fun strength-based routine in a balanced and well-rounded way. Over 4-week training blocks and 3-month phases, you will progressively build upon the levels of fitness - strength, capacity, balance, mobility, flexibility, etc.

Inside the Den, you will find compassionate care coaching to walk you through your training program, along with the support you need as a human juggling life. Whether you choose the at-home or gym program, DIY or the OG Den, this programming is meant to be sustainable, challenging, and fun.

If you’re looking for a well-rounded routine, one that will help you feel stronger and achieve your best results, then this is for you.

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The Den

3-month training blocks | 12-month full training program | 4 days per week

warm up, movement prep
includes demo videos, sets, reps, tempo, rest
  • Focus of training days (Main set + Accessory work): Squat dominant, Upper body push/pull, Deadlift + Conditioning Day
  • Re enroll every three months for next training block
  • 45 - 60 min workouts
  • Coaching, Feedback, and Support with video feedback
  • Weekly comments inside TrueCoach
  • At Home & Gym Versions
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DIY Den

3-month training blocks | 12-month full training program | 4 days per week

warm up, movement prep
includes demo videos, sets, reps, tempo, rest
  • Focus of training days (Main set + Accessory work): Squat dominant, Upper body push/pull, Deadlift + Conditioning Day
  • Three-month initial commitment, then month-to-month
  • 45 - 60 min workouts
  • Programs delivered inside TrueCoach mobile App
  • At Home & Gym Versions
  • Do it yourself
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DIY Den

3-month training blocks | 12-month full training program | 4 days per week

warm up, movement prep
includes demo videos, sets, reps, tempo, rest
  • Focus of training days (Main set + Accessory work): Squat dominant, Upper body push/pull, Deadlift + Conditioning Day
  • Three-month initial commitment, then month-to-month
  • 45 - 60 min workouts
  • Programs delivered inside TrueCoach mobile App
  • At Home & Gym Versions
  • Do it yourself

Take the doubt, guesswork, & mental energy out of your movement routine

Because everyone’s needs, wants, and goals are so very different from one another, we’ve built in a few different ways you can exist inside The Den.
The Den @ the Gym
4 days of gym programming per week
For the person with gym access (or a sick home gym) who’s committed to their goals, looking for more involved coaching & support in achieving them.
Program Deets:
  • 3-month initial commitment, then your choice to re-enroll every 3 months
  • Programming schedule: squat, upper body, deadlift, conditioning
  • Video feedback, analysis, & check-ins with Allison & Mallory inside TrueCoach
  • Subscription automatically renews every month
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The Den @ Home
4 days of at-home programming per week
For the person without gym access who’s still super committed to their goals, & would benefit having coaches to support along the way.
Program Deets:
  • 3-month initial commitment, then your choice to re-enroll every 3 months
  • Programming schedule: squat, upper body, deadlift, conditioning
  • Video feedback, analysis, & check-ins with Allison & Mallory inside TrueCoach
  • Subscription automatically renews every month
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DIY Den
Gym & at-home programs available
For the person who’s looking to get in & get out. Efficient & effective training program is a top priority, but coaching is not.
Program Deets:
  • 3-month initial commitment, then month-to-month commitment. Cancel anytime.
  • Programming schedule: squat, upper body, deadlift, conditioning
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No matter which membership you choose, here’s the basics of how it works:

  • You will receive an email each month introducing your 4-week block of workouts.
  • Workouts are all pre-loaded into TrueCoach, a free mobile training app, each month. This is where you can record your weights, add notes, & check off the workout once complete.
  • Workouts can be completed in any order.
  • The Den members only: Access to coaches in TrueCoach through the entirety of their membership.
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Choose your program & price

Sign up & get instant access!

I’m dedicated to providing access to strength and overall wellness for my clients, including different financial price points—which is why I’ve introduced a Generosity Pricing Model in The Den Gym & At-Home options. By choosing the generosity price, you are supporting other community members to have greater access to the same, effective programming.

Regardless of what you choose, you receive the same program and access to me. We go on the honor system around here.

You decide.

No questions asked.

Just be a good human.

The Den @ the Gym
Minimum 3-month commitment
Includes gym programming & unlimited coaching access inside TrueCoach.
  • Billed once per month, 3 times

  • Billed once per month, 3 times

Join Now
The Den @ Home
Minimum 3-month commitment
Includes at-home programming & unlimited coaching access inside TrueCoach.
  • Billed once per month, 3 times

  • Billed once per month, 3 times

Join Now
DIY Den @ the Gym
Minimum 3-month commitment
Includes gym programming only.
Baseline Pricing: $79/mo.
JOIN NOW
DIY Den @ Home
Minimum 3-month commitment
Includes at-home programming only.
Baseline Pricing: $79/mo.
JOIN NOW

The Den will absolutely take the overwhelm out of movement, & bring more ease into that aspect of your life. But here’s what you WON’T find:
  • Guaranteed results of any kind. That’s on you, luv.
  • Weight requirements (what to lift) or weigh ins of your body
  • Before/After pics
  • Nutrition help or guidance on food
  • Shame for missing a workout
  • Pressure to push through a workout when you are not feelin’ it
  • Making you ‘good’ or ‘bad’ for adhering to the program


Meet Your Coaches!

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Allison Tenney

CSCS - Head Coach

As a former competitive elite athlete and university-level soccer coach for 13+ years, I’ve experienced first-hand the significance and major ease of effective, efficient programming that’s done for you and ready to go. And once I became a mom, business owner, and everything in between, I realized more than ever just how much of a game-changer it really is—which is why I created The Den (and why I hired a coach to create MY programming, too!)

As your coach, it’s my promise to extend to you the grace, compassion, time, care, and attention you truly deserve to reach your audacious dreams—and hopefully, teach you how to shop up in the same way for yourself, too.

The Technical Stuff

As your Head Coach, I bring you my expertise as a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA-CSCS), on top of my USA Weightlifting, FMS, SFG, and RKC kettlebell certifications.
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Mallory Hewell

CFSC, Pn1 - Co-Coach

Hey! I’m Mallory, YOUR Co-Coach in The Den. After spending several years on the road with different theatrical productions and asking A LOT of my body, I found my way to fitness through my own need for help. Once adopting a regular fitness routine my life and body began to heal in ways I didn’t know possible. I quickly realized this was a gift I wanted to share with others and made my transition into the fitness realm.

My dream is to give you the power to walk into any gym setting and feel empowered to make the best decision for yourself without feeling the pressure of someone else watching, judging or otherwise bringing down your vibe.

The Technical Stuff

As your Coach, and in addition to my certifications listed above, I’ll support your movement practice with my experience as a Girls Gone Strong Certified Pre/Post-Natal Coach and RKC Kettlebell instructor.

Equipment Needs

I recognize that not everyone has the access, time, or the desire to be in the gym. That’s why whether you’re a member of The Den or DIY Den, you have access to TWO versions of the program: gym or at-home.

Here are the equipment needs for both programs:

Gym Program

  • Barbell and Weight Plates
  • Bench
  • Dumbbells and/or Kettlebells
  • Stability Ball
  • Cable Machine and/or Bands
  • Pull-Up Bar
  • TRX and/or Cable Machine Trainer

At Home Program

  • Mini Bands and loop bands of varied resistance
  • Bench (not required – can use other household items)
  • Dumbbells and/or Kettlebells (I recommend at least 10–30 lb. DBs & KBs)
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The Den is where BIG shifts happen.

Hear from our members!

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Gabrielle Holton

"The Den Program was really a perfect way to change things up when I really didn’t know what I wanted to do next but also wanted to keep and gain strength. Allison is realistic. There’s no judgement, just ways to work around whatever you have going on. It’s also easy to follow; well laid out program. Really, go to the gym. Do this. Get on with your day. Workouts are very time manageable and you feel “worked” and that good sore. Allison, thank you for helping me to overcome the ‘what next’ decision and creating a program where I can just go do. I love your style....the approach to programming, knowing your role and limitations, and for challenging the people around you (many times physically and always emotionally/intellectually with your outlook and experiences) "

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Jenna Jozefowski

"I originally signed up for The Den because I wanted someone to take care of me for a change. As a fellow online coach, I often find myself uninspired to program for myself after taking care of my clients all week. With a stressful and busy schedule, I wanted to take the mental work out of my workouts and continue to progress with the strength goals. As a coach, I know I learn best by doing, so this also served as continuing ed for me."

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Corrin Pierce

"Allison is amazing. She knows her stuff. Her programming is solid. You work through the TrueCoach App where you can give Allison comments about how the workout felt and how things are going and she will give you feedback. That’s one of my favorite things about The Den - that even though it’s group coaching, it FEELS like 1:1 coaching. She’s giving me so much feedback that I feel so well taken care of and completely supported in the work I am doing. In this time (18 weeks) I have made tremendous progress. I have just posted THREE PRS in my Back Squat, Bench Press, and Deadlift!

AND - my body feels really really good. I don’t feel like I’m grinding myself into the ground with every workout. She’s so joyful and sends funny Meme’s and GIFTS to celebrate and support you. If you are looking for a fantastic group program, then working with Allison is a great decision."

Videos

 

Frequently Asked Questions

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So, what do ya say? Are you ready to show up, do the work, & get back to your life?

How would your life shift, in a good way, if you allowed someone to help you through your resistance?

My role as coach is not to actually change you at all… that’s YOUR job. 

What I am here to help you do is clear the path to resistance and allow you more time, space, and capacity to do the things we stop ourselves from doing (even though we know they are good for us).

I don’t take the coaching commitment and your strength journey lightly, and I’d be honored to be that person for you.

Whether you need to be pushed, held accountable, or held back—The Den is for you. See you inside.

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