What Wolf Are You - Allison Tenney Fitness

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No longer passive. It’s an active pursuit. THIS

No longer passive. It’s an active pursuit.

THIS is why I train. To stand ten toes down and feel grounded and capable in my body.

Train with us 🐺 become Part of the Pack.
Link in Bio.

Please understand the bigger assignment. Bodily au

Please understand the bigger assignment. Bodily autonomy, strength, power - they are deeply intertwined, and in a world where women are not protected (or believed or listened to or valued…) 👉 Iron has been a way to come home to myself and practice those things, again and again.
#iamjanedoe
💙

Every. Single. One 🔥🔥🔥

Every. Single. One 🔥🔥🔥

Rewilding. That’s what we do inside The Den and wh

Rewilding. That’s what we do inside The Den and what it means to be Part of the Pack.

I can’t believe I almost listened to that marketing agency. I can’t imagine where this business would be without the women who are the wolves 🐺🐺🐺

🐺 Den doors are open.
💙 Comment DEN
🔗 Link in bio

Call me crazy, but WHY would I outsource the very

Call me crazy, but WHY would I outsource the very best part of what I do???
Coaching is a relationship. It’s listening, responding, adapting, pushing, pivoting. It’s something I would never outsource to a robot.

AI could never.

And what’s comforting about the programs I built - I wrote them and have been improving them for yearssss before Claude and ChatGPT 🤷‍♀️

The video feedback and support is all me. Literally cannot fake that shit… The 3-5 min video of me walking you through adjustments or suggestions.

I seriously don’t even understand how coaches can use AI for this stuff. 🤷‍♀️

This space is marked safe ✅
The Den is open and for this week only 👉 I’m offering those who join the coaching version a free bonus call - 30 min with me to go over goals, schedule, and everything you need to be set up for success.

💙Comment DEN.
🔗Or link in Bio

* Shout out to Sam @samvanderwielen for the inspo on this post 🙌 follow her for all your legal needs.

[Inspo for this post from @run_sabrina so go follo

[Inspo for this post from @run_sabrina so go follow her for all your run content 😘]

Idk probably gonna keep gaslighting myself and showing up anyway 🤷‍♀️

Lower Body/Squat day (gym version): from Month 3 o

Lower Body/Squat day (gym version): from Month 3 of The Den program.

Workouts always include:
Warm up - mobility & movement prep
Main set (superset)
A1. Barbell Back Squat (4 sec eccentric Tempo) 3x5
A2. Depth Drops, 3x5
(Accessory work)
B1. DB Step Ups 3x 6 each
B2. Row (250 m)
B3. Adductor Rocks 3x 6-8 each
C1. Barbell Hip Thrusts (I prefer machines if I have access to them for this exercise), 3x8
C2. Floor Seated Shoulder Press, 3x8
C3. Stability Ball Rollouts, 3x8

💙 Doors to The Den are open (coaching and diy options)
🐺 Become Part of the Pack.
🔗 Link in Bio

If you were to ask me what it’s like to train toge

If you were to ask me what it’s like to train together…

👉 I’d say it’s like having your bestie right beside you but she’s not letting you off the hook, pushing you to where you know you need to be.

👉 It’s high level coaching AND high level care.

👉 It’s the athletic training you need (but can’t seem to find) with the care and empathy you want.

The Den is not just another training program in an App.

It’s a way of training that says “I know I deserve more” for women who are done being told thin, long, lean and starving is the only way to exist.

When you are in the Den you are Part of the Pack 🐺

💙 Doors are open. Comment DEN.
🚨 Join by Friday and get a Free 30 min Bonus call with me (if you sign up for the coaching version).

From surviving to thriving. It’s not a magical for

From surviving to thriving. It’s not a magical formula. But instead, a plan that paves the way for you to get there. No more decision fatigue.
No more “just keep it together”
No more “when I get my shit together”
and bouncing from one injury to the next.

🐺 The Den is your training solution. Join now!

Let’s “Lock In” … Elder Millennial style 😘 1. You

Let’s “Lock In” … Elder Millennial style 😘

1. You need time to test/retest and see what happens when you stick to a plan… not perfectly or white knuckling through a strict set of rules. But imperfectly.
2. Laser focus on ONE thing that will trickle down into other things.
3. Putting YOU at the top of that massive to-do list.
4. Accountability and support, cause nobody is doing this alone (I know you think you can. Stop that)
5. Change is always just around the corner. Now is the time. YOU are reason enough.

Doors to The Den are open. Comment LOCK IN and I’ll send you the details. 💙

🐺 The Den is open for enrollment. 🚨 If you join t

🐺 The Den is open for enrollment.
🚨 If you join the coaching version by Friday, there’s a free 30-minute call with me.

Most training advice you find online is a workout 👉 What I build is a program…
📆 A full year mapped into phases, each one with a purpose, so what you’re doing in March is setting up what you’ll be capable of in September.

That’s the difference between women who make progress and women who stay busy: someone deciding what comes next, on purpose, instead of hoping the next random workout is the right one.

💙Come train inside a plan built for the next twelve months. Join The Den now.

Become Part of the Pack
🔗 Link in Bio

What a week 🤠🖤😈 Just trying to get to the season f

What a week 🤠🖤😈
Just trying to get to the season finale of Lioness. How bout you?

IG Live with current member, Molly Lupo @drmollylu

IG Live with current member, Molly Lupo @drmollylupo
Nurse practitioner, business owner, and mom of 4… Molly has been Part of the Pack for over two years!!

We cover:
🔹 15:30 - the advice she would give to herself before she started
🔹 5:30- what makes The Den different from other programs she has tried
🔹 the type of coaching she received and how it’s changed her
🔹 what a typical week looks like for this busy working mom and how she “fits it all in”
🔹 41:15- what she would say to you if you were on the fence about joining The Den.

🐺 The Den opens MONDAY… limited coaching spots.
💙 Comment DEN and I’ll send you the info.

[Doors to The Den open Sept 21]🚨 We tend to think

[Doors to The Den open Sept 21]🚨

We tend to think “athletic” is a category you either belong to or you don’t.
Like it’s for the people who played sports growing up, or who still can pull off a sprint without thinking twice.

But athletic qualities aren’t an identity. They’re a set of things you can train... strength, power, speed, the ability to move well and recover fast.

👉 And you don’t have to have ever called yourself an athlete to build those qualities in your own body, at your own pace, starting exactly where you’re at right now.

🐺That’s what we’re building inside The Den. Not so you can compete with anyone or chase some old version of yourself. So you can feel strong and capable in the body you’re actually living in today.

💙Doors open September 21st.

Being “apolitical” isn’t neutral. It’s a stance,

Being “apolitical” isn’t neutral.
It’s a stance, and it almost always ends up protecting whoever already has the power.

When you stay quiet because you don’t want to “get political,” you’re not opting out of the conversation. You’re taking a side without saying it out loud, and that side is usually the status quo. The people who benefit from things staying exactly as they are love it when everyone else decides to sit this one out.

I don’t spend my time coaching women to build strength just so we can go quiet the second something actually matters. Strength isn’t just physical. It’s having an opinion and being willing to say it, even when it’s uncomfortable, even when it might cost you a few followers 🤷‍♀️

Silence has never protected anyone who needed protecting. It’s only ever protected the people doing the harm.

I have to tell y’all about this incredible woman a

I have to tell y’all about this incredible woman and also where Gina @glaroche started…

She told me, straight up, “I am never stepping foot into a gym.” 🤣

So we started her at home. No gym, no fancy equipment, nothing that looked like a big transformation... just her, showing up, learning, practicing, completing one small session at a time.

And now? Watch her lift. This is not the same person who swore off gyms a few years ago.

This is exactly why I do this work.

You don’t need the gym, the equipment, or the “right” body to start.
You just need one small session that meets you where you actually are.

I promise you - your 80 year old self with thank you.

If you’ve been telling yourself you’re not “the type”... Gina will absolutely tell you you’re wrong.

🐺 The Den opens next week and coaching spots are limited.
💙 Comment DEN and I’ll send you everything.

(🎥 all videos posted with Gina’s permission. The client/coaching space is sacred to me)

If this made you want a program built on real phys

If this made you want a program built on real physiology instead of fear-based nonsense, The Den opens to new members September 21st.
Foundational strength, done right. 🐺

📈 I want better training for women. And a program that will deliver the results you are working hard to achieve.

💙 Comment DEN and I’ll send you more info.
🔗 Or head to the link in my Bio.

The ability to say yes for anything - whatever lif

The ability to say yes for anything - whatever life throws your way.

The Den is for the woman who wants to be strong af, make progress, see results, AND build her life outside the gym.

💙Come train with me 🐺 Become Part of the Pack.
🔗 in Bio

Spoiler: the med ball isn’t training power unless

Spoiler: the med ball isn’t training power unless you’re dosing and using it correctly 👀

I get why the association is automatic.
Med ball in hand, and your brain goes straight to power.
It IS an incredible tool for that, and it’s also one of the most misused pieces of equipment in the gym, because slamming it over and over doesn’t build power 👉 it just builds fatigue that feels productive because you’re sweating and out of breath.

Power is a skill, not a byproduct of effort.

It requires your nervous system to produce and absorb force fast, and that only happens when the intensity, the volume, and the velocity are actually dosed for where your body is right now.

📈 This is why I program med ball work in a progression:

🔹Foundation first: strength and stability patterns without the ball, so your body already owns the positions you’re about to load

🔹Slow, controlled loading: using the ball as light resistance to reinforce those positions, not to generate speed yet

🔹Sub-maximal throws: introducing velocity and force production at an intensity where your form doesn’t break down

🔹Full-velocity, multi-planar power: this is where max-effort slams and rotational throws actually belong, once your tissue is ready to absorb that kind of force

🔹Integration: power work layered into exercises and movement patterns that mirror what your life actually asks of you

🐺 The Den opens Sept 21.
💙 Comment DEN if you want a free week of workouts to preview.

Skinny, as a cultural ideal, has never been about

Skinny, as a cultural ideal, has never been about health or choice.
It’s a tool. A system. A way to keep certain bodies small, compliant, and silent.
It’s a reflection of the power structures we move through every day: patriarchy, white supremacy, capitalism. These systems thrive when bodies are exhausted, distracted, or diminished.

Building strength, on the other hand, is political. Training is a practice in agency, autonomy, and presence. Choosing to move, lift, and grow your body is choosing capacity over compliance. It’s refusing to let systems define what you can be or how you can show up.

Strong bodies are capable. They are resilient. They take up space. They make authority think twice. Training isn’t just physical: it’s a way to cultivate clarity, confidence, and a sense of self that cannot be easily policed or silenced.

Choosing strength is choosing yourself. It’s saying yes to your agency, your capacity, your voice… even in a world that profits from your exhaustion. It’s showing up for your body, your mind, and your life in a way that cannot be silenced. Every lift, every step, every act of care is a reclaiming of power.

Strength doesn’t just resist systems of control. It opens the door to what’s possible when you refuse to shrink. And that is a place of hope, clarity, and real freedom 💙

© 2023 ALLISON TENNEY

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