The Den

Online personal training for the gym or at home.
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I’m the coaches’ coach.

For the life coach, mindset coach, career coach, executive coach, coaches running their business, coaches coaching their teams, for the physical therapist, helpers and healers.
I come in when you’re tired of saying...

I know what to do, I’m just not doing it because…

Honestly, the why doesn’t matter.

You’ve got life going on, and the desire to not want to handle one more thing is enough.

You want movement to be a part of your life, but not your whole life—right?

The Den is your one stop shop.

A movement plan designed to move with the fullness of your life.

One where I won’t ask you to give me your whole day, or even more than an hour—because I know you have a lot of people asking a lot of you, and this time, is for you.

If you’re looking for bells and whistles, this isn’t it.

Who It's For:

The Den is for people who...

  • Want movement to be a part of their life, but don’t have the time or desire to write their own programming.
  • At the end of the day, don’t want to have to make *one* more decision for themselves. They want ease.
  • 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 an entrepreneurs life.

You *could* hire just any coach.

But not all coaches have 15+ years experience working with high level athletes, and know how to move with the demands of high performers, and entrepreneurs.

Your confidence is probably in check, and you know your way around a gym—what you’re craving is accountability and support.

Which is why I’m here.

You hustle hard, chasing your goals and passion, and I’ll help when it comes to movement and muscles.

You have big expectations and I’m here to help you fulfill them. 

I know you can do most things on your own, but this part, you don’t have to.

You know there is no hack. The only way through is through, and I want to write the plan and light the path to help you walk through it.

Program Details

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The Den program 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. 

The Den is meant to be sustainable, challenging, and fun. If you are looking for a well rounded routine, one that will help you feel stronger and achieve your best results, then this is for you.

You have the option of choosing either the Gym program OR the At Home Program. 

  • Workouts are all be pre-loaded into an online mobile training App (TrueCoach) each month. You will download the App for Free. (You can complete them in any order) You simply enter your weights from the day and check off the workout and add any notes you want. I can login on my end and see your progress.

  • You will receive an email each month introducing your 4 week block of workouts.

  • I will be available in Slack (another mobile App) Monday – Friday for questions, discussion, and support. You can take advantage of this, or not. It’s not required.

Equipment Required

Everyone does not have access, time, or the desire to be in the gym. That’s why there are TWO versions of The Den program: Gym and 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 – 30lb DBs & KBs)

You always have the option to modify an exercise. I am available inside the TrueCoach App to help you come up with a modification that works for you, or inside our Slack Group (community group App)

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What You Won't Find

  • Guaranteed results of any kind. That’s on you boo.
  • 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


Testimonials

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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.It’s also really flexible, so if you are traveling or have stuff going on or need substitutions, there’s a slack group that you can ask questions in and she’s very responsive. 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."

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Start reaching your goals today

Online Personal Training

The Den

$199.00 every month
3-month minimum commitment


The Den program 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. 

You have the option of choosing either the Gym program or the At Home program, depending on your preference! 

The program comes with access to the online mobile training app - TrueCoach - where you’ll find your entire workout along with video demonstrations of each and every exercise. There is also a community forum in Slack, another free mobile app! 

Once you purchase the program, I will enter you into the TrueCoach platform AND Slack App, where you will receive instructions on how to access your workouts!

Your subscription will automatically renew each month and a new program will automatically be loaded onto your TrueCoach account.

At the end of the three month training, you will have the option to continue and re enroll. 


Choose your program

Billed once per month, 3 times

Billed once per month, 3 times

Frequently Asked Questions