What Wolf Are You - Allison Tenney Fitness

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The only acceptable inner monologue to get you thr

The only acceptable inner monologue to get you through those hill workouts 🖤☠️🤣

AND…
Not all cardio should be zone 👀
If you’re doing the same easy runs over and over, you’re only training one piece of the puzzle.

Hill workouts challenge your body to adapt by tapping into different energy systems, recruiting more muscle fibers, and improving running efficiency under load.

💥Short hill sprints? A-lactic power.
🔥 Medium hills? Lactic threshold and speed endurance.
💨 Long hills? Aerobic capacity with added strength demands.

The incline forces better mechanics 👉 high knee drive, strong hip extension, and more power per stride.

Changing the intensity of your runs is what actually improves performance.
Not just logging more miles.

Here are a few ways to add hills to your week:
▶️ Short hill sprints (10–20 sec) = power + explosiveness
▶️ Medium hills (30–60 sec) = speed-endurance
▶️ Long hills (90+ sec) = aerobic strength + muscular stamina

If you want to get faster, stronger, and more efficient… start climbing. 🏔️

#runhumor #hillworkout #strengthandconditioning

“Know, like, and trust” is only part of the pi

“Know, like, and trust” is only part of the picture.

If you want people to buy 👉 you need to understand the 4 phases every buyer moves through:

1️⃣ Awareness
They realize they have a problem or desire — and they start looking for solutions.
🚫 Don’t: post tips but not name the real problem they’re facing or what’s at stake if they don’t address it.
✅ Do: solve problems for free.

2️⃣ Consideration
They’re exploring options and weighing whether you are the right fit.
🚫 Don’t: water yourself down, or your voice or message.
✅ Do: clearly show how you’re different, what your offer does, or why it matters.

3️⃣ Decision
They’re ready to buy but they need clarity, confidence, and permission to go for it.
🚫 Don’t: Shy away from selling or think selling = pressure. It doesn’t. But you do have to ask for the sale.
✅ Do: Use a specific call to action. Create the invitation - “Here’s how to join: ____.”

4️⃣ Post-Purchase
They bought. Now they’re asking: “Was it worth it?”
🚫 Don’t: disappear after the transaction. Or you only focus on acquisition, not retention.
✅ Do: Send a welcome email or DM that says, “I’m so glad you’re here. Here’s what to expect next + how I’ll support you.”

If you’re creating content but not making consistent sales — this is why.

Ethical marketing isn’t about tricks or tactics. It’s about deeply understanding how people make decisions and guiding them through that process with clarity and care.

🧠 Be human.
💰 Be a business.
📣 Be a good marketer.

Want to dive deeper into how to market with integrity and get paid?

🤓 I’m teaching a free live webinar on Tuesday, August 12 at 12pm EST and I’m breaking this all down in real time.

👇 Drop the word CONVERT in the comments and I’ll DM you the link to save your spot.

Heavy on the carbs and therapy ✌️ #strengtha

Heavy on the carbs and therapy ✌️

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #onlinefitness

This is also nice 😈😆 #onlinefitness #stupi

This is also nice 😈😆

#onlinefitness #stupidwalkformystupidmentalhealth #instahumour

The internet will scream at you to move faster. Po

The internet will scream at you to move faster. Post more. Sell more. Hit $10k months or you’re not legit.

But I’ve learned (the hard way) that speed without direction leads to burnout.
And flashy growth that isn’t aligned with your values won’t last.

So I stopped chasing the algorithm and started building something that could actually sustain me:
👉 A business rooted in generosity, not gimmicks.
👉 Community over competition.
👉 Service over ego.

That doesn’t always make for a viral reel or a rapid launch.
But it makes for a business I’m proud of.

If you’re moving slower than you thought you “should”…
If you’re building with intention and integrity even when it feels like no one’s watching…
You’re not behind. You’re ahead.

Because your direction matters way more than your speed.
So keep on trucking, you thoughtful, powerful, cute little tortoise. 🐢💛

If you’re building a business that actually reflects your values and you’re tired of noise that doesn’t 👉 Grab my free 5-day email series where I share 5 business lessons and pull back the curtain on how to build something that lasts.
📧 Comment “FIVE” and I’ll send you the link.

Running an online business is not just Canva graph

Running an online business is not just Canva graphics, cute captions, and viral Reels.
It’s:
👉 sending that awkward follow-up email
👉 figuring out contracts when you’d rather nap
👉 updating your systems again because what worked at 5 clients doesn’t work at 15
👉 saying “no” to money that isn’t aligned
👉 showing up when it feels like no one’s listening

Most people don’t quit because they’re lazy.
They quit because they’re overwhelmed, unclear, and trying to duct-tape a business together from random advice and vibes.

So if you’re flailing you’re probably just in the hard, messy middle.
Keep going. You’re doing better than you think.

Here are a few things that actually move the needle:
✅ Create one clear offer and make it easy to buy
✅ Automate your onboarding process (no more copy/paste chaos)
✅ Know who you’re helping and speak directly to them
✅ Block 90 minutes to fix the thing you’ve been avoiding

✨ It won’t be flashy.
✨ It won’t be instant.
✨ But it will work.

I’ve made every mistake in the book and built a values-aligned business anyway.
And I want to help you skip the guesswork.

I put together a free 5-day email series with simple, powerful lessons I’ve learned the hard way, so you don’t have to.

👇 Comment FIVE and I’ll send it your way.

How many memories have we missed because we were t

How many memories have we missed because we were tugging at our shirts or sucking in our stomachs?
How many photos did we stay out of?
How many moments did we watch from the sidelines… not because our bodies couldn’t handle it, but because we were taught they shouldn’t be seen?

Some of us are just now learning how to take up space in a swimsuit.
Not because we finally love our bodies 👉
but because we’re done letting body shame steal what matters.

This is what body neutrality looks like.
Choosing presence over perfection.
Letting joy in, even when the discomfort hasn’t fully left.
Getting in the water. Laughing with your people.
Living the actual life in front of you… not the one you were promised once you lost the weight.

You don’t owe anyone a transformation story to be worthy of memories.

Bodies are political. That’s not an opinion. Ac

Bodies are political. That’s not an opinion.

Access to movement, food, clean water, safe housing, and healthcare 👉 all of it is shaped by policy.

So when the fitness industry says things like
“Just make time to work out,”
“Prioritize your health,”
or “No excuses”…

It ignores the reality that for many, health isn’t a matter of personal willpower… it’s a matter of structural access.

Your zip code can determine your life expectancy.
Your income can dictate the quality of food you eat.
Your race, gender identity, and immigration status can shape how you’re treated in a medical exam room.

The wellness industry keeps selling bootstraps and smoothies while pretending this isn’t political.

It is.

Bodies are political. Health is political. Strength is political.
And any conversation about “wellness” that doesn’t name that isn’t wellness… it’s erasure.

Unlikable. Bossy. Demanding. B*tch. Rude. OR… s

Unlikable. Bossy. Demanding. B*tch. Rude.

OR… simply asking for what is fair.
What we’ve been taught not to ask for.

Because women are groomed to be likable.
To soften our edges.
To smile when we want to scream.
To say “it’s fine” when it isn’t.
To shrink into silence just to avoid being called too much.

Meanwhile, men are called leaders. Assertive. Interesting. They get praised for the same behavior we’re punished for.

It’s not just about language.
It’s about power.
It’s about systems that train women to please, not to lead.
To accommodate, not to advocate.

Power was never meant to come from being liked. It comes from being clear. From being grounded. From being unapologetically yourself, even when that makes others uncomfortable.

You weren’t put here to make everyone else feel at ease.
You were meant to take up space.
To speak with conviction.
To lead with integrity, even when your voice shakes.

Unlikable isn’t an insult.
It’s often a sign you’re no longer shape-shifting to meet someone else’s expectations.
It’s a boundary. A boldness. A reclamation.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen

1️⃣ People don’t invest when they understand

You ever promote your offer and immediately feel l

You ever promote your offer and immediately feel like this? 😅
Awkward. Vulnerable. Kinda cringey.

Hate to break it to ya 👉 That’s the gig.
Being a business owner means letting people know how you can help.
Even when the algorithm is quiet. Even when it feels like no one’s listening.

Your people can’t hire you if they don’t know what you do.
So post the thing. Talk about the offer. Keep showing up.

🎯 Want help making that easier and more aligned? My free 5-day mini email series breaks it down with simple, actionable biz lessons.

Drop “FIVE” in the comments and I’ll send it your way. 👇

Barbells, snacks, and sunshine. It really can solv

Barbells, snacks, and sunshine. It really can solve most my problems 🏋️‍♂️🌮☀️

This is also a much healthier alternative to throat punching people 🖤

Everyone wants to go viral… but are you even rea

Everyone wants to go viral… but are you even ready for that kind of growth?

Not every 30-day content challenge ends with 10k new followers and a waitlist of clients. That’s not the norm (and it’s not the goal).

Because virality doesn’t build a business.
Systems do.
Offers do.
Consistency does.

If a post blew up tomorrow and 100 people wanted to buy from you…
👉 Do you have a place for them to go?
👉 A program that can handle it?
👉 Systems to support onboarding, payment, delivery, and follow-up?

Most people chase visibility without ever thinking about capacity.
But reach without readiness just leads to burnout and disappointment.

So if you’ve been quietly showing up, putting in the reps, refining your message, and building your backend… keep going.
That is the work.

📩 Want 5 real business lessons that actually help you build a sustainable business (not just chase trends)?
Comment FIVE and I’ll send you my free 5-day email series.

The online business space is loud. But volume does

The online business space is loud.
But volume doesn’t equal value. And revenue doesn’t equal profit.

We’ve been handed a blueprint shaped by capitalism, white supremacy, and patriarchy… systems that thrive on urgency, extraction, and false scarcity. A model that says if they win, you lose. That success is a pie and only a few people get a slice.

So of course people yell about their $50k months with zero context.
Of course we’re told to “push pain points” instead of centering agency.
Of course sales become a performance—choreographed, manipulative, transactional.

👉 Business doesn’t have to be built on pressure, performance, or proximity to power.

There’s a world where we create from sufficiency, not lack.
Where we serve without self-abandoning.
Where growth doesn’t come at the cost of our values—or our clients.

Sustainable business is possible.
Relational business is possible.
Human business is possible.

We can build better. And we are.

👇 Want to learn how?
Comment “five” and I’ll send you my free 5-day email series with lessons I’ve learned building a values-driven fitness business—without the bro tactics.

I used to think I had to do it their way. The liv

I used to think I had to do it their way.

The live launches, the sales scripts, the promise of 6 figures overnight.

But every time I tried to plug myself into their formula, I felt more disconnected 👉 from my business and myself.

Most of the online business space teaches you how to look successful… not how to build something that actually works.

So I stopped listening.
And I started building a business rooted in clarity, consistency, and systems that fit me.

If you’re over the hype and want something more grounded — I made something for you.

📬 A free 5-day email series sharing the real lessons I’ve learned from 5 years in business.
What worked. What didn’t. And what will actually move the needle for you.

Comment “FIVE” and I’ll send the link.

🤠💋🪩💃🐝

🤠💋🪩💃🐝

Meet Dora 💗 She’s the Hover X1 drone - my co-

Meet Dora 💗 She’s the Hover X1 drone - my co-pilot, and my slightly dramatic aerial assistant.

Being a one-woman show means I’m the director, the talent, the tech crew, and occasionally the person sprinting across a field yelling “PLEASE COME BACK.”

But honestly? As messy, funny, and mildly chaotic as it is… there’s something magical about figuring it out as you go.
No perfection. Just creativity, curiosity, and showing up anyway.

1️⃣ I went through an extremely hurtful friend

1️⃣ I went through an extremely hurtful friendship break up 2 years ago and I still think about it (in a “be blessed, be blocked” kinda way).

2️⃣ I still have a hard time separating my worth from the success of my business.

3️⃣ I have to remind myself that I’m not a burden to those who love me.

4️⃣ I take medication for anxiety/depression. Best decision ever.

5️⃣ I mute, unfollow, and block people when I feel myself comparing or find myself “hate following.” I got no room for that✌️

6️⃣ It’s taken me over a decade to not have a ton of “noise” about my body. It’s not perfect, but I am pretty damn neutral about it.

7️⃣ I wasn’t a very good “baby” mom and had a lot of guilt about not loving that stage of motherhood.

We stay strong and ready for our ride or die. No q

We stay strong and ready for our ride or die. No questions asked. We signed up for this.

Bestie loyalty that doubles as a full-body workout:
🪏Bring a shovel
🔪 Maybe a knife
🧤 Gloves. No fingerprints.
🍗 Protein snack. It might be a long night.

Tag your bestie🖤

You don’t have to choose between the two — aut

You don’t have to choose between the two — autonomy is sexy, and your body deserves what feels good to you. Whether you love pumping iron, running, dancing, or just moving however you want, that’s your call.

AND… to build a body that’s truly healthy and built to last, you do need to train both systems.

🏋️‍♀️When you lift weights, you’re training your muscular system and neuromuscular connections 👉 building strength, power, and muscle resilience. Lifting improves bone density, joint health, and your ability to move with control and confidence.

🫀When you do cardio, like running or cycling, you’re training your cardiovascular system — your heart, lungs, and blood vessels.
This boosts endurance, heart health, and your body’s ability to deliver oxygen efficiently during activity and rest.

🤝 Both systems work together to keep you feeling strong, energized, and capable for whatever life throws your way. So instead of picking sides, lean into both and celebrate the strength and stamina you create.

💙 Ready to train both strength and endurance with expert guidance? Check out Alpha — a program designed to build athleticism in all areas.

🐺 And if you want to try it out first, grab your 1 WEEK of FREE workouts — comment ALPHA

© 2023 ALLISON TENNEY

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About
Training
Wolfpack
Fitbiz
Blog
Podcast
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What Wolf Are You
Pack Apparel
Contact

About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact