What Wolf Are You - Allison Tenney Fitness

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Den Training Day 🐺 I get it. Fancy, complicated (

Den Training Day 🐺

I get it. Fancy, complicated (sometimes just confusing) shit sells. An aesthetic gym with great lighting helps immensely.

AND… my clients get results because we do the Basics WELL.

I’m completely disinterested in hooking you on your own shame, making you feel like you HAVE to lift a certain way or look a certain way to earn a result you may or may not even be choosing for yourself.

What I AM interested in: How are your kids. Your partner. Your energy. Are you in the car today doing that long commute + sports practice shuffle? Do you have the equipment? Do you actually have the thoughts, skills, and behaviors to implement the BASICS?

Because I promise you… while flashy and sexy might get you going 👀 (pun absolutely intended) — it’s the Basics that get you the results.

🐺 Inside The Den, I take you from building the foundation… learning to hinge, brace, and actually FEEL the right muscles working - all the way to moving confidently, getting stronger, and watching your body change because the work COMPOUNDS.

💙 Here’s a workout straight from The Den, Month 1:
Warm Up (mobility/stability)
Goblet Squats
RDL
Hip Thrusts
Push Ups Long Lever Bridge with Heel Raise
Single Leg Lowers

🩵 Comment DEN and I’ll send you an entire week of free workouts. 👇

The self-help industry is brilliant at keeping you

The self-help industry is brilliant at keeping you in the loop. There is always another wound, another pattern, another layer to unpack. And somewhere in all of that excavating and deep healing work… you forget what you were digging toward in the first place.

Healing is NOT the destination 👉 Joy is. Freedom is. LIVING is. Do the work AND make sure you come up for air. Because what is all of this FOR if you never let yourself enjoy who you are becoming?

Here’s what’s been helping me lately:

1️⃣ Protect my mornings. 5-15 minutes before the world gets in. Stretch. Meditate. Drink my coffee in peace. I tap in before I plug in.

2️⃣ Stay in my zone of genius. No amount of healing will get you there if you stay stuck comparing your chapter 3 to someone else’s chapter 20.

3️⃣ Future-proof the small stuff. What can I do TODAY that future me will thank me for? Make it smaller. Put the dishes away. Set the coffee pot. Call that friend. Sit in your empty car and breathe. Mundane IS the magic.

4️⃣ Let my dreams take up space. I dream out loud now. I give my vision room to exist without immediately trying to heal the parts of me that don’t feel worthy of it yet.

5️⃣ Play. Actually play. What connects YOU to your inner child? Frolic. Make messes. Do the thing that has no ROI.

For a long time, that was just the deal. You sho

For a long time, that was just the deal.

You showed up, you ground through it, you checked the box. Not because you loved it, but because you thought love wasn’t part of the equation. That’s just what it cost to maintain a body in your 40s 🤷‍♀️

The shift happens when you stop doing workouts designed to deplete you and start building a body that actually feels like yours. Strong. Capable. Something you’re proud to live in, not just manage.

That’s what we do here. We train hard, we train with intention, and we leave feeling like we earned something worth keeping.

If you’ve been grinding through workouts you hate and wondering why nothing ever feels sustainable… you’re not broken. You just haven’t trained this way yet.

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

I’ve been doing a lot of listening lately. Reading

We’re always trying to get away because we never a

We’re always trying to get away because we never actually stop 🫠

We carry everything for everyone, meanwhile we tuck our own needs so far down the list that we forget they were ever there 👀 (you too?)

The thought of spending money on ourselves 👉 Guilt spiral. Asking for help so we can actually go 👉 Feels impossible.

Which is precisely why trips like this exist.
📍Costa Rica
📆 July 19–25
Five spots left. A bucket list destination with women who are done waiting to live their lives on the back burner.

The itinerary is the kind of thing you’ll talk about for years 👉 adventure, connection, rest, and the reminder that you are so much more than everything you manage.

✈️ Comment TRAVEL and you’ll get $100 off. Code expires in one week.

You deserve to be someone who goes on trips like this. Come with us 🏝️

The problem was never your discipline. It was that

The problem was never your discipline.
It was that you were trying to perform a habit before you’d built the identity to hold it.

There’s a reason the all-or-nothing approach keeps failing and it’s not a willpower problem. It’s a neuroscience one.

Every time you take a small, consistent action (even an imperfect one) your brain releases dopamine 👉 Not because you crushed a workout. But because you showed up.

And over time, those micro-moments of showing up literally rewire your neural pathways. The identity starts to shift.

🧠 Enough reps for your brain to build a new story about who you are.

James Clear calls them “votes for your identity.” Behavioral neuroscientists call it self-efficacy development.
I call it the long game nobody wants to sell you because it doesn’t fit in a before-and-after 👀

The women I coach aren’t chasing a look. They’re building a self. One that shows up on the hard days, not because she has to, but because that’s just who she is now.

That shift doesn’t happen in 6 weeks.
But it does happen.
And it starts with something smaller than you think.

🐺 If you’re tired of restarting, you’re in the right place.

Hit follow. Or join us 🔗 in bio.

For years you did everything you were supposed to.

For years you did everything you were supposed to. You did what ”they” said.

Work like you don’t have kids. Mother like you don’t have a career. Be grateful. Stay small. Make it look effortless.

And you did. My Gawd, you did.

But something happens around 40. And I don’t think we talk about it enough.

The noise gets quieter. The opinions that used to live rent-free in your head start getting evicted. You stop performing and start actually asking yourself: what do I want? Like, actually want?

For a lot of women it’s this 👉 to feel strong. To move their body because it feels good, not because they’re punishing it. To lace up and just… run. Something they told themselves they couldn’t do anymore (me included).

You weren’t broken. Just buried deep in that decade of doing. And now you’re digging out.

That’s the whole reason I built my training programs the way I did. It’s not about another thing to be perfect at. But a place to come back to yourself. The ability to train hard, feel capable, and remember that this body has always been on your side.

***
🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

The skinny trend isn’t back. It never actually lef

The skinny trend isn’t back. It never actually left 👀

It just waited until enough of us started feeling strong and confident in our bodies to remind us that small is more palatable.

They will create the standard then make you feel behind it. Oh, and then OF COURSE they sell you the solution. And then pivot to the next trend when they’ve squeezed it dry.

Meanwhile you’re left chasing a version of yourself that was never designed to make you feel good only to keep you consuming.

Strength isn’t trending right now. I don’t care if it in or not. MY HEALTH is always a priority. And it’s the only thing that has ever actually delivered on what they keep promising you.

Strong muscles. Strong body. Strong bones. Here’s to strength and what they will NEVER squeeze out of us. Cause they can’t touch it.

***

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

Female rage, whimsy and little treats… these are a

Female rage, whimsy and little treats… these are a few of my favorite things. 🖤

“Be consistent” is the new “just eat less and move

“Be consistent” is the new “just eat less and move more.”

It sounds right and changes nothing.
Cool, cool, cool - be consistent. But HOW exactly? and then we are left with sheer willpower and grit, which is unsustainable.

Consistency isn’t a character trait you either have or you don’t 👉 it’s a skill, and like every other skill, it has to be practiced. Which means it has to be taught, supported, and built into the structure of the program itself.

Inside The Den, consistency looks like:
💙Sessions you can actually finish in the time you have
💙Alternatives so equipment is never the excuse
💙Programming that progresses so your brain and body stay engaged
💙A plan that meets you on your hard weeks, not just your good ones

🐺The women who stick with The Den aren’t more disciplined than you. They just don’t have to white-knuckle their way through a program that wasn’t built for them in the first place. They stopped blaming themselves and squeezing into training boxes that weren’t right for them.
They found a program that finally fits - AND THE RESULTS FOLLOW

🔹🔹🔹

🐺Upper body day:
DB Bench Press
Mini Band Wall Walks
Hollow Body Hang
Bent Over BB Row
Suitcase Carry
Inverted Row
BB Push Press

💬 Comment DEN for a full free week of workouts

I’ve been leading women through hard things for ov

I’ve been leading women through hard things for over a decade in the weight room and the one thing that never changes is how the women who show up for the scary thing are never the same on the other side of it.

Signing up for this trip can be that for you.

This July I’m taking a small group of women to Costa Rica. 7 days through some of the most stunning places on the planet.
🌋 Hike the lava flows of Arenal Volcano
🤿 Rappel down a waterfall + swim in natural pools
♨️ Soak in hot springs after a day of adventure
🚣‍♀️ Sea kayak the Pacific Coast
🌿 Visit an organic farm in the rainforest
🍽️ Farewell dinner with women who felt like strangers on Day 1 and forever friends by Day 7

San José → La Fortuna → Jacó.
July 19–25, 2026.

Here’s what’s included:
🏨 6 nights hotel (double occupancy)
🥗 Daily breakfast + select lunches and dinners
🚐 All ground transportation + local guide throughout
✅ Every activity on the itinerary

$2,795 total — only 25% due to reserve your spot, with the option to pay over time.

Comment or DM me “COSTA RICA” and I’ll send you a discount code for $100 and everything you need 🌿

Look, I know AI 🤖 is amazing and the capabilities

Look, I know AI 🤖 is amazing and the capabilities are mind blowing. AND, it cannot replace good coaching.

Agree? Disagree? I’d love to hear your thoughts on how AI is changing the coaching landscape 👇

For someone who loves her routine, her quiet morni

For someone who loves her routine, her quiet mornings, her familiar spaces…
there’s still nothing that changes me the way leaving does ✈️

Travel has this wild ability to break you open in the best way. The way that reminds you that you’re not meant to just survive your days…
you’re meant to experience them.

Stepping into a different country always feels like stepping into a different version of myself.
Not a better one. Just a fuller one.
The one who’s braver, softer, and more awake.
The one who remembers what AWE feels like.

And that’s why I created this Costa Rica trip.
To give you space to breathe. To play. To explore volcanoes, waterfalls, hot springs, beaches… and parts of yourself you haven’t met in a long time.

We leave July 19–25, 2026.
Seven days of adventure, connection, movement, and the kind of memories you don’t forget.

If your soul is whispering yes, listen.

Comment TRAVEL and I’ll send the link straight to you with a $100 code!
5 spots left ✨

The depth drop doesn’t look impressive. That’s the

The depth drop doesn’t look impressive. That’s the point 🤷‍♀️

Before you jump onto something, you need to practice landing.

Absorbing force is a skill 👉 your muscles have to eccentrically load fast, your tendons have to accept the stretch, and your joints have to stay stacked under real impact. That happens before any power gets produced. Skip it and you’re asking your body to express something it hasn’t been trained to control.

Most people go straight to box jumps 🥴 And then wonder why their knees cave, their heels slam, or they bail on the landing.

Drop squat on the floor → low box → higher box. Each level adds more force to absorb.

Deceleration is the actual work 👉 your quads, glutes, and hamstrings are all firing to slow you down, distribute the load across the joint, and keep you from collapsing into the floor.

That’s your body working hard to manage momentum it didn’t create.
Train that, and when you do ask it to produce force, it has a system to push against.

The new (run) Wild training block pairs a back squat with a depth drop (in that order, on purpose)
🔹The squat builds force production under load, fully recruiting the posterior chain
🔹The depth drop immediately after trains that same tissue to decelerate fast: potentiation working in your favor.

Produce. Absorb. Repeat. That’s what builds athleticism that transfers 🐺

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

Took a wrong turn and ended up somewhere better 🏝️

Took a wrong turn and ended up somewhere better 🏝️😜

There’s actual science behind why awe 👉 like standing at the base of a volcano or floating in a thermal pool… it resets something in you.

Your nervous system exhales. Your brain gets quiet. You actually get to remember who you are outside of your to-do list.

This trip is for you. Not the version of you that manages everyone’s schedule and holds everything together. Just you… with a passport, a backpack, and nowhere to be except exactly where we’re going next.

7 days in Costa Rica with a group of women who get it. Arenal Volcano. Canyoneering. Pacific Coast kayaking. Hot springs. All of it handled for you: logistics, transfers, meals, guides. You just show up.

July 19–25 · 5 spots left

Comment WILD and I’ll send you $100 off. 🌊

Staying politically informed, emotionally feral, a

Staying politically informed, emotionally feral, and hitting protein goals… this is my roman empire and I will not explain further 🖤

The internet’s favorite plyo is the box jump. And

The internet’s favorite plyo is the box jump.
And I’m here to tell you, you need to back it up 👀

Why Plyometrics Matter:
Strength is foundational. But power is strength expressed quickly and that’s a different demand on your body entirely.

Plyometrics train your neuromuscular system to recruit muscle fibers fast, develop elastic energy in your tendons, and improve your rate of force development.

Aka 👉 you move better, feel more athletic, and yes — it’s genuinely fun in a way that a back squat just isn’t.
But your tendons and ligaments don’t adapt at the same rate as your muscles. They need progressive loading and time. Skipping the progression is how you end up with Achilles and patellar issues. So we build the spring before we load it.

Before I ever ask a client to produce force (jump up, jump out), I need to know they can absorb it on landing. That’s the job of the eccentric - controlling deceleration - managing load through the joints. If you can’t land well, you can’t jump well. Full stop.
(I love depth drops and drop split squats for this)

A Smarter Plyo Progression
🔹Pogo hops: both feet, flat ground. Rhythm, stiffness, ground contact
🔹Pogo hops on a 10lb bumper plate: small surface, more demand on foot and ankle stability
🔹Single leg pogo hops: loading one side
🔹Directional hops: forward, lateral, diagonal. Teaching the body to manage force in multiple planes
🔹Broad jumps: horizontal power production, full triple extension
🔹Lateral bounding: athletic, multi-directional
🔹Box jump: you have arrived And your body is actually ready for it.

I program plyos in the warm up or at the top of the workout, before fatigue sets in, because power work requires a fresh nervous system.

They also pair well as a superset with a strength exercise (think: box jump → back squat, or broad jump → Romanian deadlift). This pairing is called a contrast set, and it takes advantage of post-activation potentiation (trainer talk for your nervous system being fired up from the explosive movement, which can enhance the quality of the strength set that follows)

You don’t need a big box to train like an athlete.
You need the right starting point.

A Den member told me nobody had ever coached her o

A Den member told me nobody had ever coached her on how to actually start her KB swing.

I was genuinely shocked, but also not surprised. Because this is exactly what’s missing in so many programs: the movement gets programmed, but the coaching never shows up.

It’s not on her. It’s on the coach.

So we fixed it. I taught her the Hike, the foundational starting position for every KB swing.

Here’s what we focused on:
🔹Set up like a deadlift, then take a half step back from the bell
🔹Tip the bell and make sure your glutes, hamstrings, and quads are loaded
🔹Push the bell back behind your butt with your lats engaged
🔹Stand up with the bell, snapping your hips

She has been making incredible progress ever since. The KB swing is a staple inside The Den, and I want every member moving with intention and understanding, not just going through the motions.

🐺This is what coaching inside The Den actually looks like. Specific. Personal. Rooted in the why behind every movement.

🐺 Ready to train?
💙The Den — strength training membership
🩵(run) Wild — strength + conditioning for real life
🖤Alpha — performance-focused training
💌 DM me “PACK” to get started

One movement. Core work AND mobility. I love an

One movement. Core work AND mobility.

I love an exercise that pulls double duty and the half kneeling KB windmill is one of my favorites inside (run) Wild.

Remember: this is a hinge pattern. Not a side bend.

Here’s what’s actually happening 👇

🔹Half kneeling position - forces your pelvis and lumbar spine to stop compensating for each other. You’re building stability before you even move.

🔹The hinge - push your butt to your heel, and hinge laterally through that joint.

🔹Your core - obliques and deep spinal stabilizers working eccentrically down, concentrically back up. This is lateral core training. Most programs don’t have enough of it 👀

🔹Your thoracic spine - rotating and extending under load. This is the mobility piece.

🔹Your shoulder - locked out overhead while your torso moves underneath it. Rotator cuff, serratus, lower trap all working to hold that position.

One movement. So many goodies.

Save this and bring it to your next session.

👉 And if you want a full week of training right from the (run) Wild program, comment WILD 🐺

🥁And the prize goes to…… NOT YOU. Cause this is no

🥁And the prize goes to…… NOT YOU. Cause this is not one you want to win 🫠

Stop ignoring your needs and calling it tough.
The most resilient women I know ASK for what they need. They don’t white-knuckle through exhaustion and call it strength.

Women don’t ignore their needs because they’re weak or unaware. They’re doing it because the world has spent a long time telling them they should be able to handle it all, and that needing things is a personal failure.

That if you can’t hold it all together, that’s your problem to fix. Your lack of discipline. Your lack of grit.

It’s not. It’s a lie you were handed and told to carry quietly.

And when your needs are met, you show up differently. For your work. For the people you love. For yourself.

Asking for what you need isn’t indulgent. It’s resistance.

© 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