What Wolf Are You - Allison Tenney Fitness

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Shout out to every previous version of you that go

Shout out to every previous version of you that got you here.

I used to be so embarrassed of her… thinking I should have known better, chosen differently, saved myself the heartache. But now I know she was just doing her best. And she got me here. And I’m so grateful.

I hope you are too.

And that some Queen sht right there 👑 Madonna is

And that some Queen sht right there 👑

Madonna is 67, headlining Coachella, and I’m standing over a plyo box having a full internal crisis about three rounds of burpee box jumps 😂🤷‍♀️🫠

If she can hold down a main stage at 67, I can stop negotiating with a box that’s 20 inches off the ground. Capability doesn’t have an expiration date unless you decide it does.

I’ve been showing up on the internet for over a de

I’ve been showing up on the internet for over a decade. Before there were even social media coaches. When the cringe was real and nobody was talking about it. Just writing good strength and conditioning programs and posting about it.

It can feel like there’s more posting about strategy than just… posting. Posting for fun, connection, authenticity, education, with your own spin and in your own voice (this ain’t some AI slop).

And I’ll continue to invite you into my fitness programs and showing up here cause my mission is to get every women under a barbell or lifting weights and moving in ways that brings her home to her body.

I don’t feel the need to compete for your attention. When you’re ready, I’ll still be here. 🐺💙

Dropping this in the group chat for you 🖤

Dropping this in the group chat for you 🖤

The women who thrive here aren’t the ones who show

The women who thrive here aren’t the ones who showed up certain.

They’re the ones who showed up anyway.
A little unsure. Maybe a little scared. But they were completely done with training that wasn’t asking enough of them where the goal was to be smaller, quieter, easier to manage.

They found this page (hi! I’m Allison @allisontenney ) and thought “I want in” AND “I’m not ready” at the exact same time.

👉 And they started anyway.

That’s the whole thing. You don’t need to have it figured out. You don’t need to feel ready. You just need to recognize something in what you’re seeing and trust that feeling enough to take the next step.

You’re in the right place 💙

I might also suggest a sharp knife with that smile

I might also suggest a sharp knife with that smile, babe 🖤🫶🔪😈

🐻🐻🐻 that is all.

🐻🐻🐻 that is all.

The real flex is how you make people feel - feel s

The real flex is how you make people feel - feel seen, heard, understood- that’s really my goal for what I do here.

I use fitness and strength as the vehicle because I genuinely believe it’s a practice. And what you build inside that practice has a way of quietly changing everything else 🐺

🐺 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 do follow my own programs. I believe a good prog

I do follow my own programs. I believe a good progressive strength program is the foundation to everything I do - and WHY I am able to hop into a CrossFit class and crush a cardio workout with 200m repeats and burpee box jumps.

Did this workout fit in my plan? Nope! But that wasn’t the point. I wanted to turn off my brain, go hard, and feel pushed. Mission accomplished.

There’s what’s written, and then there’s what you need on any given day. It wasn’t about the program on this particular day, and when you know what the intention is, it removes the urge to perform perfectly.

I’d say I follow my programs about with about 80% accuracy… and I get amazing results. Currently I can maintain about 5 pull ups, am now running a sub 7 min mile, and can hop into CrossFit and enjoy myself. Thats what following a good program can do for you 💙

Ready for something that gives you the foundation AND the wiggle room? Join me inside my (run) Wild program.

Comment WILD and I’ll send you more info. 🐺

Welcome to my corner of the internet. I’m Allison

Welcome to my corner of the internet. I’m Allison @allisontenney and if you’re a woman who’s realized the problem was never your discipline, it was that the program was never designed for your actual life… you belong here.

I’m a former Division I strength and conditioning coach with a deep background in performance and a heart for doing things differently.

I bring the science, structure, and high-level training you’d expect from an elite coach, but I pair it with compassion, flexibility, and a deep respect for your lived experience.

Here’s what I believe:

💙 Strength isn’t just physical: it’s a reclamation of your body, your voice, and your boundaries.
💙 You don’t need to shrink, physically or emotionally, to be powerful.
💙 Self-discipline rooted in self-respect is far more powerful than perfectionism.
💙 Taking care of yourself isn’t selfish, it’s a radical act of leadership.
💙 You can take up space, be deeply human, and still pursue excellence.

In a world that teaches women to be small, quiet, and accommodating, I help you get strong on your own terms… with fierce autonomy, radical self-trust, and powerful community.

🐺 Here’s how we do that together:

🔹The Den – Foundational strength, built to last. A 12-month progressive program for women who want a long-term plan grounded in real coaching, real flexibility, and a program that evolves with your life, not against it. 4x/week, gym or at-home.

🔹(run) Wild – Strength meets conditioning, finally done right. If you run, train, or move in any way and want a program that actually trains ALL of it, this is yours. 4x/week across 3 progressive phases, any cardio modality, no race prep required. 🐺

🔹 Alpha – High-level strength and conditioning for the lifelong athlete, the competitor, the hybrid lifter. Where power meets precision and performance isn’t about proving anything to anyone else. 5x/week, gym-based.

This work isn’t just about lifting heavier. It’s about remembering who you are and building the kind of strength that doesn’t shake when life does.

🔗 Tap the link in my bio to grab your free training and guides, or send me a DM!

Hi, I’m Allison @allisontenney … a former Division

Hi, I’m Allison @allisontenney … a former Division I strength and conditioning coach turned entrepreneur, and I’m here to help you build the kind of strength that actually fits your life.

However you found your way here, welcome. I’m really glad you’re in this corner of the internet.

Here’s what I know about you: you probably already love to lift. You already show up. But somewhere between the program hopping, the decision fatigue, and the feeling that everyone else has figured out something you haven’t, it got complicated.

That’s exactly why I write the plan, coach with compassion, and build programming around the life you’re actually living.

🐺 The programs:

🔹THE DEN – Foundational strength for women who are ready to stop guessing and start building. 4 days/week, 12 months of progressive strength programming, gym or at-home. This is your forever program.

🔹 (run) WILD – Strength meets conditioning, built for women who move. 4 days/week across 3 progressive phases, any cardio modality, no race prep required. Train all three energy systems without sacrificing the lift.

🔹 ALPHA – Advanced strength and conditioning for the athlete who already has a solid base and is ready to take performance to the next level. 5 days/week, gym-based, built for the lifelong competitor.

💻 Still not sure which program is your fit? 🐺 Take the 2 min quiz and find out which wolf you are and which program was built for exactly where you are right now. Link in bio.

📈 For the fitness business owner:

💠 FitBiz Collective – A small group, 3-month business mentorship that opens twice a year. We build the foundation for a sustainable fitness business: strategy, structure, and the support to make it stick.
Get on the Interest List so you don’t miss the next round.

Free resources and free workouts are waiting for you in the link in my bio. Wherever you’re starting from, you belong here. 🫶

YOU ARE FCKING HOT. And you do not need to perfor

YOU ARE FCKING HOT.

And you do not need to perform, please or prove it to anyone else.

THIS is why I lift weight. It’s for me. To prove to myself my own capabilities, power, strength, resilience. There is no approval other than my own.

The iron does not care what you look like or what shape your body is. It will load and push you regardless. Iron is my activism.

Activism doesn’t need to look like a grand gesture. It can be building a community of strong women, committed to their health, wellness, to their values, to growth, expansion, and Joy.

Hi. I’m Allison @allisontenney and I’ve been a strength coach for 17+ years coaching division 1 athletes and hundreds of women to their strongest selves.

Iron pushes the small set of standards we have been given.

So yes, you are fcking hot. Get obsessed with yourself.

Share this far and wide for all the fcking hot women in your life 💙

If you’ve been training consistently for years and

If you’ve been training consistently for years and still feel like something’s missing, it’s probably one of these 👀

Most programs are built almost entirely in one direction 👉 Forward and back. Squat, deadlift, lunge, run.

And listen, that foundation matters. Heavy compound lifting is non-negotiable and it’s in everything I build.
But the body doesn’t only move forward and back, and if your program doesn’t reflect that, you’re missing pieces of your training that will end up hurting you in the long run if not included.

Here’s what I intentionally train every single week and program for every woman that is Part of the Pack 🐺

1️⃣ Heavy compound lifts. The foundation. Always.

2️⃣Single leg work.
Because life, sport, and stairs happen one leg at a time. Unilateral training builds the stability and strength that bilateral work just can’t replicate.

3️⃣ Plyometrics and jumping.
This one surprises people. But power is a use-it-or-lose-it quality, and women over 40 especially need to train it on purpose. Hellooooo bone density! Jump. Land. Frost.

4️⃣ Moving in different directions.
Side to side, diagonal, lateral… your body was designed to move through all of it and most programs don’t have you training it.

5️⃣ Rotation.
Your spine rotates. Your hips rotate. Your sport, your life, your longevity all depend on it. Train it.

6️⃣ Hard cardio. Genuinely hard. The kind that makes you question your choices for a few minutes. It matters for your heart, your hormones, and your head.

7️⃣ Easy cardio. Genuinely easy. Long, slow, aerobic work that builds your base and actually lets your body recover and adapt.

This is the framework inside every program I build 💙 The Den, (run) Wild, and Alpha are all designed around these exact qualities, just scaled to where you are and what you’re training for.

🐺 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

Who knew four astronauts could restore our faith i

Who knew four astronauts could restore our faith in humanity. I can’t watch an interview or a video without crying and I love that Christina Koch called us a Crew 🌎

Sometime it’s just nice to be reminded of what the best of us looks like.
Thank you to the moon and back moon 🌒

I hope you heal so hard you find your weirdest sel

I hope you heal so hard you find your weirdest self. The one that is completely unfckwithable. 🖤

I didn’t lose running because I got older, had kid

I didn’t lose running because I got older, had kids, my body changed or because I “just wasn’t a runner anymore.”

I lost it because life got big and I quietly let it go. I decided I couldn’t and then I spent years convincing myself I was fine with that.

I wasn’t.

What actually brought it back wasn’t white-knuckling my way through a return-to-running plan. It was lifting consistently, building the foundation, and stopping the habit of going all out every single time I laced up 😬

The freedom I remembered and the reason I ran in the first place, it came back (Slowly and overtime).

If you’ve been telling yourself running is off the table, I build (run) Wild for exactly this. It’s not a race plan. It’s the program that builds you back into someone who runs and loves it again.

Comment WILD for more info 🐺

Somewhere along the way, a version of you decided

Somewhere along the way, a version of you decided she wasn’t done.

She showed up when she was exhausted. She started over more times than she can count. She kept going when the motivation was completely gone and all she had left was the decision to not quit on herself.

You didn’t arrive here by accident.
You got carried here by her… by every hard season she pushed through, every morning she laced up anyway, every moment she chose herself when it would have been so much easier not to.

And if you’re in a hard season right now, keep going.
The version of you on the other side of this is going to be someone you’re really proud of, because you didn’t stop showing up for her.

Don’t quit on her.

Look, I am the first person to tell you that the b

Look, I am the first person to tell you that the best movement is the one you’ll actually do 👉 Walk, run, bike, dance. It matters.

AND… your body specifically needs resistance training.
Not for all the aesthetics the industry sells you either.
But because of what’s happening on the inside whether you’re paying attention or not: muscle loss starting in your 30s, bone density that becomes a real conversation around menopause, a baseline of strength that determines how capable and independent you feel at 60, 70, 80.

Movement in any form helps with mental health. Resistance training keeps you strong.
You need BOTH, and one doesn’t cancel out the other.

Do the thing you love AND pick up something heavy a couple times a week. Your future self is going to be really glad you did.

Need a place to start?
💙 The Den — strength training membership
🩵 (run) Wild — strength + conditioning for real life
🖤 Alpha — performance-focused training
💌 Comment or DM me “PACK” to get started

1️⃣ I give myself 24 hours before I respond to any

1️⃣ I give myself 24 hours before I respond to anything that feels urgent. Urgency is a people-pleasing trap and I know better now.

2️⃣ My phone stays on Do Not Disturb till about 12pm. I’ll get to you when I get to you.

3️⃣ Everything has a place. Food log, grocery list, kid schedules, client notes 📝 if it’s not in the system it doesn’t exist in my head.

4️⃣ I wear a uniform (black legging + workout top). On rotation over the week. Decision fatigue is real and my brain has better things to do.

5️⃣ “No” is a complete sentence.

6️⃣ I stay in my own lane. My programs, my people, my focus. That’s it.

7️⃣ I show up for people. A comment, a share, a reply… I don’t withhold support because that’s just weird to me. We’re all out here doing the thing.

8️⃣ I give myself the first 15 minutes of every day. Coffee, quiet, stretching, puppy snuggles — whatever I need to get grounded before the world starts asking things of me.

9️⃣ I stopped explaining my choices to people who weren’t going to understand them anyway.

🔟 I do the small thing immediately if it takes less than 2 minutes. Future me doesn’t need that on her list.

1️⃣1️⃣ I stopped shrinking my needs to make other people more comfortable.

1️⃣2️⃣ I eat enough. I train hard. I don’t apologize for either.

Men have been confidently running the world into t

Men have been confidently running the world into the ground for centuries, and somehow women are still the ones second-guessing whether they’re “qualified enough.”
The audacity gap is real, and it is vaaast.

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact