What Wolf Are You - Allison Tenney Fitness

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There are some clients who feel like part of the f

There are some clients who feel like part of the fabric of The Den, and Jackie @drjackiefenton is one of them 💙

She’s been here since the beginning. A true OG.

I’ve watched her grow stronger through every season of life… literally.
From the video of her doing goblet squats while holding her baby (one of my all-time favorites 💪 + 🥹) to now seeing her check-ins with baby number three, hiking with her family, and getting back into tennis, it’s been incredible to witness.

What moves me most isn’t just the strength she’s built, but the steadiness. The Den has been her anchor ⚓️ something to lean on when life feels chaotic.

Good programming isn’t about perfection. It’s about giving you something to return to, no matter what season you’re in.

Jackie’s also a physical therapist, so autonomy, movement, and listening to her body have always been part of her process.
The Den isn’t a pre/postnatal program, but she’s used it safely and powerfully through three pregnancies to support her strength and confidence through every chapter.

If you see yourself in Jackie’s story: busy, pulled in a million directions, but still craving strength, consistency, and something that’s yours… this is your sign.

🐺 Inside The Den you’ll get: 💻 Expert programming that takes the guesswork out of your workouts 📱 Coaching support and feedback so you’re never just another number 💬 A community of strong women who get it 💪 Progressive programming designed to help you build lasting strength

📆We start Monday. 🫶You can have structure and flexibility. You can be strong and compassionate. And you can absolutely do this. 🐺💙
Link in Bio. 🔗

My clients are my favorite 💙🫶🐺 They are s

My clients are my favorite 💙🫶🐺
They are some of the smartest, most driven, talented, strongest, and fittest humans I know.
⠀
AND
They still want/need help.
That’s the thing with being great… You have a great TEAM around you.
⠀
💙 Thats what being Part of the Pack is all about. My online strength and conditioning programs provide you with the plan and done for you workouts designed to help you build strength on the inside and out.

Just imagine...
⠀
🤳Instead of scrolling the internet for random workouts and worrying if they are actually working... you open your App, have a plan to follow, execute said plan, and move on with your day.
⠀
A PROGRAM WITH STRUCTURE CHANGES EVERYTHING
⠀
🚀 Implementing a well thought out program that goes BEYOND 4- 6 weeks is key to getting you where you want to go.
⠀
💙Let me explain...
Inside The Den, I break down the yearly periodization like this:
⠀
☑️Determine the training goal. What adaptations do we want?
☑️Then, plan out the Meso Cycle (3-ish months)
☑️Fill in Main Lift progressions
☑️What accessory work is needed to fill in the gaps?
☑️Assign sets/reps over selected time
☑️Fill in deload weeks.
⠀
✔️Then fill in the Micro Cycle (4-ish weeks)
✔️Look at overall volume
✔️Double check training splits are balanced
✔️Look at Tempo, Rest, and RPE
⠀
You see, I work with a lot of fitness professionals, physical therapists, and coaches who already KNOW these things matter.
But to take the time to put it together for themselves is cumbersome and quite frankly - they don’t want to.
⠀
So I do it for them.
And I am inviting you to join us.
⠀
🐺we start Monday! Comment DEN for all the info.
🔗 Or head to the link on my Bio.

It’s funny how growth and healing can look dange

It’s funny how growth and healing can look dangerous from the outside. From their perspective, maybe I’m cold. Maybe I’m unrecognizable. Maybe I’m “the problem.” But I promise, they never had to see it that way. They never had to treat people like obstacles or weaponize their pain to make someone else small.

I don’t care how people move in this world… (well, maybe I do, because some things matter). Respect matters. Integrity matters. But I will never exit a room with the intention to shatter or break someone, all while hiding behind a mask of righteousness. That’s not growth. That’s fear masquerading as control.

Being the villain in someone else’s story is just the cost of becoming unapologetically yourself.

It’s the byproduct of showing up fully, drawing boundaries, and refusing to shrink to make someone else comfortable.

That’s the flex: they get to write the story, but I get to live the life. And the life is mine.
💙

This is the kind of care and support you get insid

This is the kind of care and support you get inside The Den 💙

When Hannah told me swings were bothering her lower back, we didn’t just toss the movement or say “don’t do it.”
We broke it down… her hinge, her setup, and how the ballistic nature of the swing can sometimes pull tension into the low back instead of the hips.
Then I gave her options: a goblet clean, some jump variations, so she could choose what felt best in her body.

That’s the level of coaching you get here.
You don’t need a 1:1 price tag to get 1:1 support.
You don’t have to be another number on a roster.

Inside The Den, you get high-level programming from a former D1 strength coach, a well-laid-out plan that builds strength and confidence, plus real feedback and connection that keeps you progressing.

This is how online training should feel 👉
personal, smart, and built for you.

🐺 Doors are open for The Den. We start Monday.
🩵 Join today and see what it’s like to have real coaching in your corner.
🔗 Link in bio.

So often we think DIY means do it yourself … but

So often we think DIY means do it yourself … but not when you’re in The Den.

Vanessa @v.rn.henz has been in the DIY Den, showing up with consistency, grit, and a whole lot of joy. Getting her DMs and videos of all the strength she’s been building is honestly one of my favorite parts of coaching.

In her own words:
🗣 “I almost don’t even recognize myself in photos lately. I keep thinking wait who is that happy, fit, hot looking person? My legs and arms really look like that?! That smile is so real!!”
🗣 “I’m feeling so fucking STRONGGGGG. I can see and feel the changes — triceps popping, booty round, and even the outline of some abs! It’s so much more than looks, but seeing the changes physically keeps me going.”

This is what sustainable strength looks like… built from trust, consistency, and a program that actually works. 💪

Inside The Den, you’ll get:
🐺 12+ months of progressive programming designed to build foundational strength
📲 Workouts delivered through the TrueCoach app with demo videos + easy tracking
💪 Main sets + accessory work that make training efficient and intentional
🧠 Coach feedback and support (for Coaching members)
✨ Community + accountability so you never feel like you’re doing it alone

Whether you choose Coaching ($139/month) or DIY ($79/month) 👉 you’re getting programming built by a former D1 strength coach that’s designed to fit your life.

🐺 We start again Monday. Come train with us.
Link in bio

The Den is where progress meets Joy, helping you b

The Den is where progress meets Joy, helping you build sustainable strength for life.
⠀
Maybe you don’t need a 1:1 coach or highly individualized program, or the high price tag that comes along with it.
⠀
AND
⠀
You want to know you’re not just another number on some client list.
⠀
That’s why I created The Den.
⠀
After 13+ years of working in Division 1 college athletics, I now use my coaching and programming skills to help women master strength training in a way that fits into their lives, delivering long-term results and lasting confidence.
⠀
Choose your level of support:
👉Coaching or DIY
👉Home or Gym
⠀
📲Easily navigate our online mobile App, TrueCoach to access your program with Demo videos, record your lifts, get valuable/expert feedback, and communicate with your coach.
⠀
💙Inside The Den you get a purposeful training plan to help you make progress without burnout.
⠀
🏋️‍♀️No more guesswork spent on your exercise plan.
⠀
🐺It’s time to get sustainable results. Become Part of the Pack. Join The Den.
⠀
📆We start a new training cycle on Monday, October 13.
⠀
👉 Comment DEN and I’ll send you all the info.
[or click the link in Bio]

#strengthandconditioning #onlinefitnesscoach #strongwomenlifteachotherup #onlinefitnessprogram #strongwomen #onlinefitness #strengthtraining #bodyconfidencemovement

Oh fck no. I’m not chasing my old body.  She w

Oh fck no. I’m not chasing my old body.
 She was exhausted from people-pleasing and playing small. She was doing “all the right things” but still felt disconnected from her strength.
I’m not chasing her anymore.
 I’m building something better… stronger, deeper, and sustainable.

That’s what we do inside The Den 🐺

This isn’t another quick-fix fitness plan or aesthetic-focused challenge.
 It’s a 12+ month strength and conditioning program for women who are done with chasing and ready enjoy their workouts again.

🐺Inside The Den, you’ll: ✨ Build muscle and foundational strength through 12+ months of progressive programming 💪 Learn how to train efficiently with structured workouts (Main Set + Accessory Work) 📲 Access your workouts via the TrueCoach app, complete with demo videos and logging tools 🧠 Get expert feedback and form coaching so you’re never left guessing 💬 Have support and accountability without judgment or pressure to be “perfect”

Two ways to train: 💙The Den Coaching: $139/month: full access + individualized feedback and support from me 🩵The DIY Den: $79/month: same structured program, self-guided

This is where consistency becomes your superpower. Where you stop chasing old versions of yourself and start becoming the strongest one yet.

Doors to The Den are open. 🐺 [Link in bio]

“The Den reminds you how powerful you are.” @c

“The Den reminds you how powerful you are.” @coachreneebellinger

That’s what Renee, a health and nutrition coach herself, says about her time in The Den, and hearing that from someone who truly gets the value of movement and wellness makes my heart so full 💙

When she joined, she came from a women’s Bootcamp-style gym and stepped into a more “gym bro” environment… a space that felt intimidating at first.
As a woman over 50, she had never trained in a space like that on her own. But over time, she realized she could take up space, lift heavy, and move with confidence, all while staying consistent and honoring her life outside the gym.

The Den isn’t just a program.
It’s a reminder of what you’re capable of, and that strength and empowerment spill into every part of your life.

Renee’s journey shows that even if you’re nervous, even if the gym feels intimidating, you belong here.

💪 If you’ve been on the fence about joining, know this: you’re not behind, you’ll be supported every step of the way, and you’ll walk away stronger, in every sense of the word.

🐺 Here’s what you get in The Den:
🏋️‍♀️ 4 workouts per week (under 60 min each) designed to build foundational strength and conditioning
💪 Training focus: Squat dominant, Upper body push/pull, Deadlift + Conditioning day
📈 Main set + Accessory work on each training day to maximize efficiency and progress
🩵 At-home & gym versions available
🗓️ 3-month initial commitment, then month-to-month
📲 Coaching, feedback, and support with weekly comments and video feedback inside TrueCoach
📍A clear, progressive plan to master the basics, build strength, and make consistent gains

💰 Pricing:
Coaching: $139/month (includes feedback & support)
DIY: $79/month (workouts only)

➡️ DM me DEN to claim your spot and start your journey. Or click the link my Bio.

She didn’t need a new body. She needed a plan t

She didn’t need a new body.
She needed a plan that made her believe in herself again.

You don’t have to feel “ready.”
You just have to take the first step and keep showing up for you.

That’s what The Den is about.
Women who are done chasing perfect, and who want to enjoy their time in the gym without having ti figure it out on their own.

Inside The Den, you get:

💪 4 workouts/week: 3 progressive strength workouts + 1 conditioning workout (built for busy women, 40–50 min each)
📱 TrueCoach app access: track your progress, see demo videos, and log your lifts
🧠 Expert programming designed by a collegiate strength coach
💬 Form feedback + coaching support (for Coaching tier)
🤝 Accountability + community: you’re never just another number

Two ways to join ⤵️
🐺 The Den Coaching — $139/month
🐾 The Den DIY — $79/month

Doors stay open ‘til Friday.
Come get strong with us.

We say we’re fine. And maybe we even mean it, fo

We say we’re fine.
And maybe we even mean it, for a moment.

Because saying I’m fine is easier than unpacking everything underneath.
The overwhelm. The ache. The quiet hum of holding it all together.

But fine isn’t the truth.
It’s the armor.
It’s how we keep moving through a world that feels like it’s on fire 🔥 where everything demands our attention, and still, somehow, we’re expected to smile, show up, and keep going.

So yeah, sometimes fine looks like showing up to lift.
Not to escape, but to feel something real.
To remember what strength feels like in our own hands.
To find the part of us that still knows how to breathe, move, and come back home to ourselves.

🐺 This week my online strength program, The Den, is open to new members. To you. So if you’re looking for a way back home, this is it 💙 link in Bio.

Sorry I was too busy screaming about broke backs

Sorry I was too busy screaming about broke backs

Taylor’s album is just millennial girl poetry ab

Taylor’s album is just millennial girl poetry about getting d*cked down and then overthrowing the patriarchy, and honestly? Mood 🫶🖤

save share repeat 🔁

’ve been strength training for over 20 years. An

’ve been strength training for over 20 years. And here’s the thing: the lessons that actually mattered weren’t about sets, reps, or macros 👀

They were about the ways strength exposes your fears, rewires your worth, and fights back against all the noise: diet culture, social media, and the pressure to be perfect.

The Den isn’t about chasing trends or looking a certain way. It’s where women stop following the rules other people wrote for them and start building strength that actually sticks. Mentally. Physically. Emotionally.

🐺 If you’re ready to lift heavy, stop doubting yourself, and finally feel like you belong in your own body 👉 comment DEN to learn more or click the link in my Bio

You love to work out. You love the idea of getting

You love to work out. You love the idea of getting stronger, lifting weights, and feeling capable in your body.

What you don’t love? Spending hours trying to figure out the little details like:
🤔 What exercises you should actually be doing
🤔 How to progress them without burning out or spinning your wheels
🤔 If your form is even right in the first place
🤔 When it’s time to switch things up so you don’t stall out

Basically, you’re tired of second-guessing yourself and wondering if what you’re doing is actually moving you forward.

That’s where The Den comes in. It’s a strength training program designed with real women in mind 👉 women who want to get stronger without wasting time stressing over whether they’re “doing it right.”

Inside The Den you’ll get:
🐺 A trustworthy program written by an experienced strength coach (no guessing games here)
🐺 Clear exercise demos and feedback on your form so you can feel confident in every rep
🐺 A balanced approach that works with your busy life, not against it
🐺 Smart progressions so you can see results without hitting plateaus

And because The Den updates every month, you’ll always have fresh training that keeps you challenged, motivated, and moving toward your goals, without the overwhelm.

👉 Stop overthinking. Start training with confidence.
💙 Come join us inside The Den.
📆 We start Monday October 13.

You can be proud of yourself and still feel like y

You can be proud of yourself and still feel like you’re not doing enough.
Both can exist at the same time.
That doesn’t mean you’re failing.
It means you’re human.

This back-and-forth is the trap so many of us fall into: measuring ourselves against impossible standards, chasing “more” while discounting what we’ve already done.

But strength isn’t built in a perfect straight line. It’s built in the messy middle. It’s built in the days when you almost talk yourself out of showing up, but you move anyway.

Instead of asking, “Am I doing enough?” try asking, “Am I giving myself what I need right now?”
That’s where growth lives. That’s where consistency is born.

🐺 Inside The Den, this is what we practice. Choosing compassion over criticism, and realizing that you’re already further along than you give yourself credit for.

💙 A new training block starts Oct 13. Join us.

A lot of people start lifting because they want to

A lot of people start lifting because they want to change how they look.
And that’s not wrong. Wanting to feel good in your body, to like what you see in the mirror… those are real, valid desires.

But what no one prepares you for is how lifting shifts the conversation you’re having with yourself.

At first, it’s about external validation: numbers on the scale, compliments from others, the before-and-after picture.
But somewhere along the way, the work you do in the gym stops being about proving your worth to the outside world and starts becoming about proving something to yourself.

It’s in the moment you realize your body is capable of so much more than you gave it credit for.
It’s in the discipline you build by showing up, even when life is messy.
It’s in the quiet confidence that comes from knowing you can carry the weight, inside the gym and out.

That’s the unexpected benefit of lifting 👉 it’s less about sculpting a body and more about shaping a life.

One rooted in strength, resilience, self-compassion, and an unshakable sense of who you are.

💙 That’s exactly what we do inside The Den. It’s not about chasing perfection. It’s about building strength you can carry everywhere with a program, a plan, and a coach who actually sees you.

Doors are open now. We start October 13. 🐺

For when you need a reminder that delusion and con

For when you need a reminder that delusion and confidence are cousins 🤝🖤🫶

Save, share, repeat.

If you’ve been waiting for a strength training p

If you’ve been waiting for a strength training program that’s built for real life 👉 this is it. 🐺

The Den

No more all-or-nothing plans. No more quick fixes that leave you burned out and blaming yourself.

The Den is for women who want to: ✅ Build muscle and feel strong without spending hours in the gym ✅ Train consistently, even with a full plate (hello work, kids, life!) ✅ Follow a progressive, smart program that adapts with them ✅ Be coached with compassion, not shame ✅ Stop chasing perfection and start owning their strength

Here’s what you get when you join: 🔥 4 strength workouts per week (delivered through the TrueCoach app) 🎥 Video demos + clear instructions so you’re never left guessing 📈 Built-in progression to keep you challenged + growing 💬 Feedback and coaching from me - because you’re not just a number on a client roster  
💬 Coaching version: $139/month: Includes personalized support + form feedback from me
📲 DIY version: $79/month: Same smart programming, self-guided

Whether you’re an athlete, a busy mom, or a movement pro ready to take care of yourself for once - The Den is here for you.

This is the strength training plan that finally makes sense. The one you can stick with. The one that helps you feel strong, capable, and grounded—without needing to be perfect.

DM me DEN or click the link in bio to join us.

There’s something ridiculously empowering about

There’s something ridiculously empowering about feeling your muscles grow and actually seeing them show up for you.

Pull-ups are the perfect reminder of that.
At first, it feels impossible. Like your body just won’t move. But over time, with consistency, the strength builds. Your lats engage, your grip gets stronger, your core stabilizes, and suddenly you’re pulling yourself up to the bar in a way you couldn’t before.
⠀
That’s the magic of muscle. It’s not just about what you see in the mirror, it’s about what your body can do. It’s the confidence of knowing you’re capable, resilient, and strong enough to handle more than you thought possible.
⠀
🐺 That’s exactly what we focus on inside The Den.
We build the kind of strength that transforms not just your body, but your belief in yourself.

💙 A new training block starts October 13.
If you’re ready to see what your body is capable of, this is where you start.
🔗 Link in Bio.

Not everyone deserves front-row access to you. Le

Not everyone deserves front-row access to you.

Letting people miss out on you isn’t about bitterness.
It’s about boundaries.
It’s about knowing your worth so deeply that you no longer beg to be seen, chosen, or validated.

When you hold that kind of power, the right people won’t miss out. They’ll rise up to meet you.

💙 You don’t need to shrink to fit someone else’s life.
💙 You don’t need to prove your value over and over again.
💙 You don’t need to apologize for prioritizing yourself.

Sometimes you just need to let people miss out.

Because you’ve got better things to build 👉 strength, confidence, and a life that feels fully yours.

© 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