What Wolf Are You - Allison Tenney Fitness

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

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I loved @run_sabrina run version so had to a stren

I loved @run_sabrina run version so had to a strength version 💪 make sure you give her a follow!

Being a strength coach was never just about the reps and the program…
it’s about showing up for the whole person, and that means being honest about the stuff that actually affects your life outside the gym too.
Some of these are simple training truths I hold onto no matter what, and some of them are things I refuse to stay quiet about because they shape whether the women I coach get to feel safe, strong, and in control of their own bodies.

I care about your training. I also care about the world you’re training in, and I don’t think those two things are separate.

Tell me which number hits hardest for you 👇

When is Mercury gonna be out of the microwave? Ask

When is Mercury gonna be out of the microwave? Asking for a friend 🖤🫠

If you’ve been waiting for a strength training pro

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

🐺 Comment or DM me “DEN” or click the link in bio to join us.

Real talk though… movement is how a lot of us actu

Real talk though… movement is how a lot of us actually process. Not because it’s trendy to say “the body keeps the score,” but because emotion is energy in motion, and when we don’t move, that energy has nowhere to go. It sits. It compounds. It shows up as tight shoulders, a short fuse, or a body that just feels heavy for no reason you can name.

I’ve watched clients lift their way through divorces, miscarriages, career blowups, the death of a parent. Not because a heavy squat fixes grief, but because the discipline of showing up, the physical release of effort, the fact that your body can still do hard things when your life feels unmanageable is what turns the gym (and you) into something more than a vanity metric.

So yeah, the gym can build an ass and abs. It can also be the thing that keeps you from unraveling.

Both are allowed to be true.
💙

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining

POV: you’re in my camera roll. Never done a dump

POV: you’re in my camera roll.
Never done a dump before but it’s already been quite the summer… lots of Life happening 🫶

* training strength and cardio. Running more than I have in a while and feeling both strong and capable thanks to my (run) Wild program 💙🐺 my first Hyrox coming up in September 🙌

* little bro got married to THE most amazing person. Incredible weekend celebrating the happy couple and families. (lol, to me checking out her ring 💍 🤩)

* packed up our life in Atlanta and moved to Utah. Saying goodbye to friends that feel like family along with actual family 😢 28 hour drive later and my puppies couldn’t be happier to greet me after weeks of being apart.

* discovering new trails and landscape in the mountains 🏔️ and what elevation is all about

* new gym and training space and finding my footing in a new part of the country

* more family time on our yearly trip to northern Michigan 🌊 to chill, rest and relax by the lake.

* still can’t/won’t fix my face when people be acting up 🤷‍♀️😆

Who else *should* I be obsessed with??? You?? Un

Who else *should* I be obsessed with??? You??

Unfortunately, we are told all the time to be humble.
That anything else is just “too much.” Here’s to showing up obsessed with your success, your strength, your joy, your business, your family, your health….

Go on. Get obsessed.
💙🐺

Your Friday roundup 🖤🤠 Share and follow @allisont

Your Friday roundup 🖤🤠

Share and follow @allisontenney

#strenghttraining #onlinefitnessprograms #strongwomenlifteachotherup

Unlearning the parts of me that was taught to see

Unlearning the parts of me that was taught to see other women as a problem to fix, compete with, or critique is an ongoing practice.

Fitness culture has spent decades telling women how to look, what to wear, and who to be in the gym. Too much. Not enough. Too sexual. Not feminine enough.
 It’s all control disguised as “health.”

But liberation in movement means we stop policing each other’s bodies and start reclaiming our own.

The gym doesn’t need less scrunched leggings.
 It needs less internalized misogyny.

No better rebellion than strength. Strength to sta

No better rebellion than strength.
Strength to stand up when they want you to disappear.
Strength to speak up when they want you to be quiet.
The body has always been a battleground for politics.
What are you training for?

Hit that share button 💙🫶

Did you know that after age 40, your muscle mass a

Did you know that after age 40, your muscle mass and strength slip by around 0.5–1% a year? which is slow enough that you barely notice it.

But power 👉 your ability to produce force FAST, drops about 2–4% per year, almost twice as fast, sometimes more 😳

And power is the thing that catches you when you trip, gets you off the floor, and keeps you in the game with the people you love. It’s the first thing to go and the last thing anyone tells you to train.

And no, this doesn’t mean throw box jumps into your program tomorrow and hope for the best.

💙 What it does mean:

1️⃣ Add power BEFORE you fatigue:
Explosive work belongs early in your workout, when your nervous system is fresh. Think 3–5 fast reps with full recovery.

2️⃣ Train speed with what you already do.
Drive a step-up. Throw a med ball like you mean it. The intent to move quickly is what recruits those fast-twitch fibers. The speed matters more than the load.

3️⃣ Build the strength underneath it first.
Power without a foundation is just risk. Build strength first. That’s the part the “just do jumps” crowd skips, and why people get hurt.

4️⃣ Progress it, don’t just repeat it.
Three random explosive moves on loop isn’t a plan. Power has to be built over weeks or your body adapts and stalls.

You CAN start these on your own. But sequencing, loading, and progressing them safely week over week is exactly what I do for the women inside (run) Wild. Strength AND conditioning, built so you train like the athlete you still are.

Link in bio if you’re ready to be Part of the Pack 🐺

Chalant af. It’s okay to care deeply… and to show

Chalant af. It’s okay to care deeply… and to show it.

Be your weird and wild little wonderful self. It’s like a beacon for the rest of chalant people.

Of you are also Chalant af, tap in! Let me know below 👇

Friday round up 🖤🤠

Friday round up 🖤🤠

6 months goes by quickly… until you look back and

6 months goes by quickly… until you look back and realize how much of it was quiet work nobody saw.

It happens in moments. Mostly undocumented off the internet. So please stop comparing yourself and just keep going. 6 months left to this year and my hope for you is that you continue to unlearn the shit that no longer serves you, and discover more of who you want to be.
💙🐺

I’ve had two torn hip labrum’s forever (D1 soccer

I’ve had two torn hip labrum’s forever (D1 soccer player) and they always feel better when my hips and glutes are strong. So finding ways to load the squat pattern has been key.

The Landmine squat is a great variation because of the bar path. The landmine bar is anchored at one end, so it arcs instead of being straight up/down. Which means:

🔹Less shear stress on the hips and knees
🔹Way easier to control your depth and find what feels right in your body that day
🔹 You’re still loading your quads, glutes, and hips, it’s just a different path

Strength training isn’t about one exercise being the “right” one. It’s about knowing there’s almost *always* a variation that’ll get you there.
🐺💙

Can’t tell me nothin. Even though diet culture an

Can’t tell me nothin.

Even though diet culture and the fitness industry will have you believe otherwise…

The version of fitness that gets sold to women: small, quiet, easy to market, easy to sell you on forever.
Nobody tells you that the moment you start chasing capability instead, the whole thing falls apart. You stop caring about a gap between your thighs and start caring about whether your body can pull its own weight up and over a bar. You stop asking how you look and start asking what you’re actually capable of.

Once you see diet culture for what it is 👉 a system built to keep you small… you can’t unsee it.
And you definitely can’t go back to chasing it.

Ready to train? Comment QUIZ to find your perfect program:
💙The Den - strength training membership
🩵(run) Wild - strength + conditioning for real life
🖤Alpha - performance-focused training

Best way to celebrate is to keep speaking up about

Best way to celebrate is to keep speaking up about the things that matter to you.

Inspo from @hellobrownfamily who I couldn’t agree with more 🇺🇸🥳

#strengthandconditioning #equalitymatters #equalrights #onlinefitnesscoach

Building the fitness to just… go. Go hit the trai

Building the fitness to just… go.
Go hit the trails
Go on that adventure trip
Go across the country to a new life.

So here we are, with the fitness to go. And I’m excited to explore new terrain 🏔️

He had no idea I was there. Which is honestly the

He had no idea I was there.

Which is honestly the whole thing because I knew exactly where he was. I clocked him the second he walked into my space. Tracked his movement, adjusted my setup, waited him out… and he was just fixing his belt. Completely unbothered. Not because he’s a bad guy, but because he’s never had to think about it.

Women are trained from childhood to be hyper-aware of their surroundings. Who’s next to us, behind us, how much space we’re taking up, whether we’re in someone else’s way. It runs in the background like an app we can’t close even in the middle of a heavy lift.

That awareness keeps us safe. It also costs us something. Attention, focus, energy that could be going toward the work.

This guy was harmless. Genuinely just… existing. And I respect it, while also being like, BUDDY. Any longer and I was tapping you on the shoulder.

What would you have done? 👇

Your Friday round up 🖤🦒

Your Friday round up 🖤🦒

There’s no minimum effort required to earn your pl

There’s no minimum effort required to earn your place in the gym. You don’t have to be fired up, lifting heavy, or having a great training day. You just have to get there and then do what you can with what you’ve got today.

That’s it 💙

© 2023 ALLISON TENNEY

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