The Den Download

Who else would rather hide in a dark hole than have a hard conversation??? Just me? Well if you feel the same way, then this episode is for you. I walk you through my own considerations when faced with a hard conversation and how I prepare... because YES, I prepare and so should you. In This Episode You Will Hear: The important of taking a Pause before responding Why building capacity to hold discomfort is KEY My own framework for approaching hard conversation A mini script you can use as a prompt to prepare The choice to NOT have the conversation and the possibility of disconnection Links & Resources For This Episode: Join my Email Newsletter Join The Den, my online group strength and conditioning program. Come say hi over on IG @allisontenney

When does Self Help become too much? In this episode, we talk about the powerful process of self development and how seeking out Self Help enables us to learn, grow, and evolve. But when does it *stop* helping? How can you tell? Do you really need another coaching course? It's important to be able to discern for yourself what areas need to be explored to get you where you want to go... and when it's time to take your foot off the gas pedal. In This Episode You Will Hear: The Coaching industry can run a self-help racket on you. How to discern if you need to keep going or take a rest. The natural ebb and flow of this work. Don't let anyone sell you your own shame. The important of understand yourSELF in this whole self-help journey "Staying in the fire" serves no one, especially you. Links & Resources For This Episode: Join my Email Newsletter Join The Den, my online group strength and conditioning program. Come say hi over on IG @allisontenney

Shame has no place in helping us achieve goals and yet we are told to push on pain points and drag out our shame in order to "fix" the pieces of ourselves that are deemed unworthy. I call bull shit. To stop the cycle we must learn to be our own shame disruptors. It's also why I created my coaching program, The Wolfpack. because strength and fitness without unlearning the harsh narratives of scarcity will never be enough. In this episode, we talk about what it takes to disrupt shame, why it's used in the fitness industry, and how we can be agents of change - for ourselves and for those around us. In This Episode You Will Hear: Shame is a normal human emotion. The fitness industry preys on your feelings of guilt/shame to sell you products to "fix" yourself. Why I created my 6-month coaching program, The Wolfpack, to combat these narratives in the industry. It takes a community and a container to practice being a shame disruptor Links & Resources For This Episode: Join The Wolfpack, my 6-month, high-touch, online strength & conditioning program. Join my Email Newsletter Brené Brown Come say hi over on IG @allisontenney

Why do Core Values feel like such a buzz word? Probably because they have been twisted into a marketing tool and tactic for business coaches to tell you ONE MORE THING you are not doing right or you need in order to succeed. And while this may be true to an extant, we need more context to this conversation. In this episode, we are going to talk about what Core Values ARE and ARE NOT and how simply stating them isn't enough. Are you ready to figure out how to Embody your values? And live in a way that aligns with the person you say you want to be??? It always harder than it seems. In This Episode You Will Hear: Why you need to go deeper than just picking Values off a list. A personal story about Ignited Women Summit and how I had to make some tough decisions that were in alignment with my own Core Values. How scarcity keeps up from showing up in out Values. The myths and narratives we believe that keep us from living in alignment with our Values. #Sorrynotsorry but it never gets easier. Links & Resources For This Episode: Join The Den, my online strength & conditioning program. The Soul of Money, Lynne Twist The 7 Laws of Enough, Gina LaRoche & Jennifer Cohen Join my Email Newsletter Come say hi over on IG @allisontenney

We all know motivation is fleeting. So what do you do when you are not motivated to workout? That is when building Self Trust becomes so important. But how?!? In this episode we dive into the topic of Self Trust, building it, and how it's a never ending journey. We also discuss how we are not taught the skills to build self trust - mainly because we are constantly told to look for validation outside ourselves and that external rewards are the most important thing. It's a lot of work to UNDO all that conditioning as you build self trust... and it's imperative. In This Episode You Will Hear: Why Motivation alone is not enough. How to build Self Trust by keeping small promises to yourself. Undoing and Unlearning previous narratives and stories you believe about yourself. The intention is just as important as the implementation. What to do about Fear and Doubt as you go after your goals. Links & Resources For This Episode: Join The Den, my online strength & conditioning program Big Magic, by Elizabeth Gilbert Join my Email Newsletter Come say hi over on IG @allisontenney

We can all agree that setting goals is a good thing. But when it becomes entangled with our identity and sense of self worth, it can be a slippery slope. Aesthetic goals and performance based goals are great, but they will only get you so far. How do we go beyond these to achieve the things we say we want (happiness, sexiness, health...). Have you really even thought of WHY you set those fitness goals in the first place? This is the episode for you to dig a bit deeper into those questions. In This Episode You Will Hear: Why Aesthetic goals are not enough. The "If/Then" conundrum, and why it always leaves you wanting more. Personal story if my own identity shift. What happens when we try to shift to the narrative of being "more than my body." How we can approach fitness and our goals from a place of wholeness. Why strength as an embodiment practice is key. Links & Resources For This Episode: Join The Den, my online strength & conditioning program Join my Email Newsletter Come say hi over on IG @allisontenney

Mental health is an important component to our overall well being. But when are journaling, meditation, deep breathing, and morning walks not enough? These past few years have been a grind. We have had to re evaluate the things we take on in our life and how the effect us. There is no denying - we are changed. Sometimes it takes medication to get us to that healthy place. In this episode, you will hear my own journey with mental health struggles and just how long it took me to realize that medication was the right route for me to my own mental health. In This Episode You Will Hear: If we are going to talk about health and well being, mental health is a KEY component. Why becoming a Mom was such a wake up call for me. I had to change a lot of narratives around who I thought I was and how I asked for help in my journey of mental health. How the pandemic, moving, and social isolation affected my mental health. Therapy is a backbone for getting through hard times. Why feeling like a burden to those around me kept me from feeling Joy and getting help. Links & Resources For This Episode: National Suicide Prevention Lifeline: 800-273-8255 Join The Den, my online strength & conditioning program Join my Email Newsletter Come say hi over on IG @allisontenney

Does what you wear matter? Can we really talk about Autonomy and Choice and then turn around and judge another woman for what she's wearing? What does it mean to wear something that's "professional?" I got questions. And we are gonna talk about it in this episode. Because it goes a lot deeper than your own judgements around other's choices. Power structures and how we unwillingly contribute to them are also a factor. If body autonomy is your jam, then this episode is important. In This Episode You Will Hear: You're not really for body autonomy if you still judge other women for their choices How power structures come into play If we don't get curious or look at our beliefs, we can also be part of the problem. Is "professionalism" for the male gaze? Who then? Who benefits and profits? Links & Resources For This Episode: Reference: Dr. Beth Roy, Systems of "Power Over" from lecture April 15, 2021. Join The Den, my online strength & conditioning program Join my Email Newsletter Come say hi over on IG @allisontenney

Having your ideas taken is the worst. It's happened to us all, and while people will tell you, "imitation is the greatest form of flattery," plagiarism is NOT. In this episode, we talk about how you can hone your own creative process, where to start, and what that has looked like for me over the years. In a time when consuming information can be mindless - let's be intentional about creating. In This Episode You Will Hear: Why so many of us start out mimicking those we admire It's easy to spot the copycat You may not get caught this one time, but it's not a sustainable long term strategy. Why I Mute and Unsubscribe from even my BEST friends stuff. At some point you need to move from Consuming to Creating, and how to do that. Connection is at the core of creating. Links & Resources For This Episode: Join The Den, my online strength & conditioning program Join my Email Newsletter Come say hi over on IG @allisontenney

Do you really *need* that certification? Which ones are most important to have? In this episode we take a look at the importance of certifications AND what it means to use your own experience while developing your expertise in your industry. Certifications are not the be-all and end-all AND they are certainly an important piece of the puzzle when it comes to your own education. In This Episode You Will Hear: Why we need to do a better job of requiring certifications in the fitness industry. Your own experience (or success) is not enough and why telling people, "Do what I do" is dangerous. Confidence is not found in certifications We need experience, knowledge, and certifications to be able to fill in the gaps. Knowledge is cool, but humans are complex and we need to learn how to listen and hold space. The certs I have and what has been helpful for my own learning. Links & Resources For This Episode: Join The Den, my online strength & conditioning program Join my Email Newsletter Come say hi over on IG @allisontenney

We think knowledge and resources will lead to more confidence - and yet, we have all the access to all the knowledge and resource at out fingertips and we still struggle. In this episode we will unpack where confidence TRULY comes from, what questions we need to ask, and how we can nurture and practice these skills.   In This Episode You Will Hear: Why we need to work on Self Trust as the key factor. Why your self belief in letting the chips fall could be holding you back. Having an optimistic world view is key to achieving confidence. The world does not invite you to be confident. We need community to nurture confidence.   Links & Resources For This Episode: Join my Email Newsletter Come say hi over on IG @allisontenney    

Listen to how I got my business started and how it has evolved over the years. As a college soccer coach first, I was lucky to have the opportunity to hone my coaching skills over years and years before starting a business. But coaching skills and business skills are two very different things. In this episode, I share my own two cents on what is important to focus on and how I built my business to what it is today.   In This Episode You Will Hear: How I started my business Why I started with 1:1 training first How I developed my group training programs (The Wolfpack & The Den) A few systems I used when I decided to go all in for my business Why attraction marketing is the better option (and also a slow drip) Community and connection are vital to your success Build it your way Keep going   Links & Resources For This Episode: Join my Email Newsletter Come say hi over on IG @allisontenney Check out TrueCoach Check out ConvertKit Check out Dubsado

"You do not rise to the level of your expectation - you fall to the level of your training." Believe it or not, you are always practicing something. In this episode, we dive in to how we can be more intentional about WHAT we practice. The body is a way to build awareness and presence to have a practice to better know ourselves and engage with the world around us. If we want engaged and purposeful action, we need to develop practices that are also intentional.   In This Episode You'll Hear: What IS a practice? How the world around us informs our practices. What happens when you "get off track." Why a binary way of thinking is damaging. Why I decided to join a gym and how it removed certain barriers. How we override our own Truth and a practice can help us come home to ourselves   Links & Resources For This Episode: Join my Email Newsletter Come say hi over on IG @allisontenney

Putting together a training and exercise plan is MORE than just physiology. There is no one "right" way to train the body. We are full, multifaceted human beings and if we are interested in changing the fitness industry, we must give people MORE than a training program. We must work to see the people in front of us. How do we do that? Let's get curious in this episode of how we begin.   In This Episode You'll Hear: Why we need to consider MORE than simple assessments when programming How our experiences effect how we train the body The ways we use training - to fix, heal, grow... or distract. Shame and guilt are not good places to start, but let's ask WHY people want certain goals, and WHY that seems to be their starting place. What is the transformation people are looking for? Not everybody is a good fit for you. And that's okay. How we can curate our environment in service of our highest selves.   Links & Resources For This Episode: Join my Email Newsletter Come say hi over on IG @allisontenney

In this episode we tackle the time it takes for true integration. Information is easy. Integration takes time. The story of our bodies, what we tell ourselves, and our experiences that shape our beliefs all come at a cost. Allison reveals a few key moments where that identity was challenged.   In This Episode You'll Hear: Information is easy to come by, but Integration takes time Where we put our self worth Aesthetic goals Performance goals Identity shifts (and shatters) that have happened throughout my life Why this process is not linear, but a spiral Your healing matters   Links & Resources For This Episode: Join my Email Newsletter Come say hi over on IG @allisontenney

Taking just a few minutes to get to know one another and set some community guidelines. ALL of us co-create the container by being a part of this community. Let's get oriented first so we can head in the same direction, together.   In This Episode You'll Hear: A little bit about ME and who is behind the mic Container Guidelines for this Community Assumptions we are operating under Why I feel fitness, strength training, and movement is so important and parallels LIFE.   Links & Resources For This Episode: Join my Email Newsletter. Follow me on IG @allisontenney