What Wolf Are You - Allison Tenney Fitness

Skip to content

Instagram Facebook

CLIENT LOGIN

Train With The Pack

Instagram Facebook

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

HOME
About
Training
Alpha

The Den
Wolfpack
fitbiz
resources

podcast
Blog
Contact
My Account

Newsletter Signup

Name

Email

Being human means learning to tell the difference

Being human means learning to tell the difference between real constraints and borrowed beliefs.
Growth happens when you stop confusing the two.

Sometimes the cost of caring, choosing meaning, an

Sometimes the cost of caring, choosing meaning, and refusing to disconnect is feeling the weight more fully. Not because you’re failing, but because you’re paying attention.

There’s this idea that surviving something should

There’s this idea that surviving something should look dramatic.
A breakthrough. A declaration. A clear “before and after.”

But sometimes it looks like a normal day.
You’re doing something ordinary and you realize the ground feels steadier than it used to. Not easy. Just steadier.

No one clapped.
Nothing was announced.
You didn’t even name it as survival at the time.

And maybe that’s what makes it real.

Being on the other side doesn’t mean you’re healed, fearless, or grateful for what happened.
It means you’re still here, carrying what you carry, choosing how to move forward with a little more care.

If this resonates, let it be enough.
You don’t have to turn it into wisdom or productivity or proof.

Still here counts.

You walk into the gym already braced. You’re thin

You walk into the gym already braced.

You’re thinking about how you look.
Whether your form is “good enough.”
If someone’s judging the weight you chose… or the fact that you had to lower it today.

It feels like stepping onto a stage.

Like everyone can see the cracks.

But here’s the thing most of us don’t realize until much later:
👉 there is no audience.

There’s a concept in psychology called the spotlight effect 👉 the belief that everyone is noticing you far more than they actually are.

Because while you’re worried about how your squat looks,
someone else is replaying an awkward thing they said this morning.
Another person is silently panicking about their heart rate.
Someone else is just trying to survive the workout and get back to their kid, their job, their life.

You feel exposed.
They feel exposed.
Everyone’s holding their own flashlight 🔦 and it’s pointed inward.

And when life feels heavy, or messy, or like you’re behind, this illusion gets louder.
It tells you that your struggles are obvious.
That your uncertainty is visible.
That your not-having-it-figured-out is somehow on display.

But most people aren’t watching you fail.
They’re busy managing their own internal monologue.

There’s relief in that.

Because if you’re not actually under a spotlight, you don’t have to perform.
You don’t have to be perfect.
You don’t have to wait until you feel confident to take up space.

You just get to show up.
Messy. Honest. Trying.

And that’s more than enough.

Hope isn’t pretending things are good.
It’s choosing where you place your attention when they’re not.

I’ve never wanted an audience. I wanted company.

I’ve never wanted an audience.
I wanted company.

I didn’t start posting every day because I believed it would “change my life” or unlock some secret version of success. I did it because I needed a place to practice telling the truth… about bodies, about strength, about what it actually takes to care for yourself in a real life.

Over time, the industry got louder.
Thinner ideals. Cleaner narratives. More certainty.
More moral weight placed on how often you show up, how disciplined you are, how small you can make yourself.

And I’ve felt that tension too 👉 between playing the game well and staying in integrity.

I use strategy. I care about clarity. I run a business.
But I refuse to let this turn into a performance of perfection or a hierarchy of worth.

This space was never meant to be a “watch me do it right.”
It’s a come with me.

Come question what we’ve been sold.
Come build strength without shame.
Come stay human in systems that reward anything but.

If you’re here, walking this line too… trying to grow without disappearing parts of yourself, you’re not behind.
You’re not wrong.
You’re already in it with me.

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram

Refusing to be palatable in a world that rewards s

Refusing to be palatable in a world that rewards silence and obedience. Turns out integrity is still an option.

I’m gonna hold your hand while I say this 🫶… 1️⃣

I’m gonna hold your hand while I say this 🫶…

1️⃣ You’re allowed to train in a way that supports your life, not competes with it.
Sustainability isn’t lowering the bar. It’s raising the standard.

2️⃣ You’re not inconsistent. You’re over-reliant on motivation.
The strongest people I know aren’t hyped all the time. They’re boringly reliable. Discipline is what carries you when excitement fades.

3️⃣ Skipping strength work isn’t protecting your running. It’s limiting it.
Strength doesn’t make you bulky or slow. It keeps you resilient, powerful, and running long enough to actually see progress.

4️⃣ You’re fueling like aesthetics matter more than performance.
Low carbs might “feel disciplined,” but under-fueling shows up as heavy legs, stalled progress, and constant fatigue. Strength and endurance both require fuel.

5️⃣ Hydration isn’t something you cram the day of.
Water is part of training, not a last-minute fix. Recovery, performance, and focus start days in advance.

6️⃣ Not every session needs to be impressive.
Chasing intensity every day isn’t grit—it’s impatience. The goal is adaptation, not applause.

7️⃣ You can’t out-train poor recovery.
Mobility tools are helpful. Sleep is non-negotiable. Progress happens when your body actually has time to adapt.

8️⃣ You’re not behind. You’re just rushing the process.
Progress takes longer than your nervous system wants, but shorter than you think when you actually stay with it.

9️⃣ Mental toughness isn’t a quote. It’s a practice.
It’s built when you finish the set, keep the easy day easy, and don’t bail just because conditions aren’t perfect.

🔟 You don’t need a reset. You need reps.
There’s no secret spark coming. Confidence comes back when you stack enough ordinary days that your body remembers what it’s capable of.

Which one resonates with you the most? Let me know below 👇

“Hybrid athlete” gets a bad rap because it’s trend

“Hybrid athlete” gets a bad rap because it’s trendy. But layering strength + conditioning isn’t a trend… it’s how athletes have trained for decades. Fads and names come and go. The principle hasn’t.

Most programs force you to choose: lift heavy OR get conditioned. Build muscle OR build endurance. Push hard OR recover. The result is inevitably fatigue, plateaus, and injuries 👀

🩵 (run) Wild is different. It teaches you how to develop strength and conditioning at the same time 👉 strategically, progressively, and without burnout. You build power, capacity, and endurance in a way that actually carries over into life: hiking farther, moving better, playing harder, and just feeling capable every day.

Doors open next week. If you’re ready to stop piecing it together and start training smart, this is your plan.

We talk about growth like it’s a habit change. A v

We talk about growth like it’s a habit change.
A vision board. A detox. A new program.

And all of those things can be helpful,
but only if they’re *felt*

Most of us haven’t been taught how to feel what’s actually living below the surface.

This past week at Rythmia @rythmia_ asked me to tell the truth.

Not the polished kind. Not the kind that fits neatly into words or posts or “lessons learned.” The quieter, more confronting kind. The one you tell yourself when no one else is listening.

There’s a strange grief that comes with realizing how long you’ve been living from strategies instead of truth. The people-pleasing. The controlling. The pushing. Not because you’re broken, but because those parts once kept you safe. Those strategies WORKED. Letting them soften can feel disorienting. If I’m not gripping so tightly, who am I? What do I actually want? What do I actually need?

What I found here wasn’t a new version of myself. It was a remembering. A coming home to the part of me that never left…just got buried under effort, expectation, and the need to hold it all together. The work wasn’t loud or dramatic. It was embodied. Felt. Sometimes impossible to explain. And somehow, deeply familiar.

This was never about changing who I am. It was about accepting how whole, capable, and deeply human I’ve always been… and leaving with tools, not just insights, to carry that truth back into real life.

Some things aren’t meant to be fully captured.
But this felt worth sharing.

Most people walk through life trying to prove they

Most people walk through life trying to prove they know it all. “I already know” is easier. It feels safe. But growth, progress, and real strength come from being the one who says, “I’m curious about that.” It’s uncomfortable sometimes. It forces you to notice what you don’t yet see.

Curiosity is what separates people who stay stuck from people who keep moving forward, quietly getting better, learning more, and showing up stronger than they were yesterday.

It’s not flashy or loud, but it works. Being curious is a choice. And it’s one that pays off in every part of your life.

New Year energy is loading, please hold while I me

New Year energy is loading, please hold while I mentally transition out of holiday mode.

I love running, don’t get me wrong🏃‍♀️ But the fi

I love running, don’t get me wrong🏃‍♀️
But the fitness industry can make it feel like it’s the only “real” cardio, or that if you’re not running like some elite online runner, you’re not doing enough.

Running is just one way to challenge your body and train your cardiovascular system. Your heart doesn’t care if it’s running, rowing, skiing, on an assault bike, or even jumping rope, it cares that you’re showing up and working.

Different efforts train different energy systems:
🩵 ATP system (Alactic): short, explosive bursts like sprints, jump rope, heavy assault bike, sled push 💙 Glycolytic system (Anaerobic): moderately uncomfortable efforts, 30s–2min (rowing intervals, circuits, ski erg) 🤍 Oxidative system (Aerobic): long, steady efforts (running, cycling, longer rows)

When you train across systems, you get stronger, fitter, and more resilient and your running can improve too, even if it’s not your only focus.

You can be a casual runner (hi. it me!) and still get faster and more efficient without living on the treadmill or comparing yourself to someone else’s highlight reel.
Focus on training that challenges you, makes you feel strong, and reminds you that your effort matters. Cardio is cardio. Do the stuff that moves you forward, literally.

🐺 Want help? My new program: (run) Wild will help you do just that!

It’s coming SOON! 👀

One of the most meaningful parts of this week at R

One of the most meaningful parts of this week at Rythmia @rythmia_ was the quiet, unsettling unraveling of who I thought I was.

Not in a dramatic way. More like sitting with the beliefs I’ve carried for a long time and realizing how tightly I’d been holding them. I thought I was a people pleaser. Controlling. Driven in ways that felt necessary to survive, succeed, be seen as capable. And honestly, those parts of me worked. They built a life. They kept things moving. So the idea of letting them go felt disorienting. If I’m not gripping so tightly… who am I? And what do I actually want underneath all of that effort?

This experience didn’t try to talk me out of those identities. It invited me to feel past them. To move out of my head, where I can rationalize and explain and justify, and into my body, where there wasn’t always language for what was happening. Just sensation. Emotion. A deep remembering. The kind that doesn’t need to be articulated to be real.

Something subtle but profound shifted in how I relate to discomfort. The things that used to trigger me or feel external… other people, situations, outcomes, started to turn inward, not in a self-blaming way, but in a curious one. What is this moment asking of me? What is it here to teach me? That shift alone softened so much.

One of the coaches shared a story that’s stayed with me. How most of us spend our lives pushing against a door, convinced that if we just try harder, force more, figure it out, we’ll finally get to what’s on the other side. And then someone casually walks by and says, “It’s a pull door.” Nothing was broken. Nothing needed fixing. Just a different way of relating.

At the heart of this experience wasn’t becoming a new version of myself. It was coming home to the truest one. And realizing that the real work isn’t about change, it’s about how much truth you’re willing to tell yourself.

That part is confronting. And also… incredibly freeing.

🎥: @diesel_dani3

Today’s plyo-style warm-up is all about priming yo

Today’s plyo-style warm-up is all about priming your nervous system, building stability, and developing explosive power before getting into your conditioning with the sled.

We’re talking:
* Low-level hops (bilateral & single-leg) 🦵
* Lateral jumps & skaters ↔️
* Bounding & skipping 🏃‍♀️
* Broad jumps ⬆️

This is functional, athletic, and challenging but exactly how we train inside (run) Wild, my new training program.

🐺Comment “WILD” for more info, but only after you have saved this!

My top 4️⃣ pull up tips below 👇 1️⃣ Slow Down th

My top 4️⃣ pull up tips below 👇

1️⃣ Slow Down the Eccentric: Don’t just focus on pulling up. Lower yourself slowly. Taking 3–5 seconds to descend forces your lats, biceps, and grip to work harder, builds strength, and improves control.

2️⃣ Focus on Shoulder Engagement: Before you even pull, retract your shoulder blades and keep your chest tall. Engaging the back properly protects your shoulders and lets your arms do more of the work.

3️⃣ Use Assistance Strategically: Bands, negatives, or jumping into the top position can help you get the volume you need while building strength. Progressions matter more than just brute force.

4️⃣ Grease the Groove: Practice often, but in small doses. Frequent, submaximal practice builds neuromuscular efficiency and makes pull-ups feel smoother.

This year I opted out of a lot of things the fitne

This year I opted out of a lot of things the fitness industry tells you that you need to do to be taken seriously.

No diets. No carb cutting. No racing for relevance. No performing for the algorithm. Not even 1 lifting PR. Just lots and lots of drops in the bucket.

Just showing up, training with intent, respecting recovery, and letting adaptation do its job.

Turns out you don’t need extremes to make progress.
You need consistency, a plan, and enough self-trust to ignore the noise.

0 regrets

What did you get a big old ZERO in as well with no regrets?

The wellness pipeline pushing detoxes, fat burners

The wellness pipeline pushing detoxes, fat burners, and endless supplements isn’t just annoying, it’s part of a larger system that profits from fear, shame, and individual blame.

And it’s not accidental.

When wellness fails people, the industry tells them to try harder, buy more, restrict more. It individualizes a systemic problem, one built on misinformation, exploitative marketing, and the idea that your body is a personal failure instead of something shaped by access, time, stress, money, and support.

This is why empathy matters. This is why evidence matters. This is why strength training, real nutrition, and sustainable movement are actually radical.

👉 We have a system that makes people feel disconnected from their bodies, then sells them a solution. When someone is exhausted, under-fed, stressed, and unsupported, the answer isn’t another cleanse. It’s context. It’s education. It’s care that fits real life.

Shame works because it’s efficient. If the problem is framed as personal failure, the system never has to change. You just keep buying, restricting, starting over. Meanwhile, no one is talking about how stress, time scarcity, access, and chronic under-recovery shape health far more than willpower ever could.

This is where the influencer economy thrives… simplifying complex physiology into fear-based soundbites and calling it empowerment. And it’s why evidence-based, boring-on-the-internet things like strength training, adequate fueling, and consistency get buried. They don’t create urgency. They create capacity (hi. it’s me. Boring Basics forever and ever)

If we actually care about wellness, we have to stop asking individuals to “fix themselves” and start building systems (and narratives) that support strength, autonomy, and long-term health.

💙 Follow for evidence-based training and real conversations about wellness.

The fitness industry doesn’t survive because it wo

The fitness industry doesn’t survive because it works.
It survives because fear is profitable.

If you’ve ever been told:
👉 you just don’t want it badly enough
👉 your body is a “problem” to fix
👉 lifting heavy will make you bulky
👉 cardio will ruin your strength
👉 perfect form is the goal

That’s not education. That’s marketing.

Real training is quieter than the internet makes it seem.
It’s progressive. Contextual. Built around your life, not someone else’s highlight reel.

Strong, capable bodies aren’t built through shame or extremes.
They’re built through consistency, good programming, and trust in the process.

This is exactly how I coach inside my programs.
If you’re done being sold to and ready to actually get stronger, you’re in the right place.

💙 Save this. Share it. And let’s raise the standard for what fitness education looks like.

But whyyyyyy is overhead work so hard 😜 Which lift

But whyyyyyy is overhead work so hard 😜
Which lift do you have to hype yourself up for? Let me know below 👇

Also, you ARE a star 💫

#onlinefitnesscoach #onlinefitnessprogram #strengthtraining

The gift of movement and my wish for all of us 😘🫶🎁

The gift of movement and my wish for all of us 😘🫶🎁

#strengthandconditioning #strongwomenlifteachotherup #onlinefitness

© 2023 ALLISON TENNEY

|

|

|

|

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