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WELCOME TO
ANNIE’S SECRET LABORATORY OF BRAIN GAINS
[your portal to all access knowledge around training]
need literally anything?
KNOWLEDGE IS POWER
KNOWLEDGE IS A CORE VALUE HERE AT ANNIE MILLER CONCEPTS. WE BELIEVE WHEN YOU KNOW MORE ABOUT YOUR BODY + TRAINING METHODOLOGIES, YOU WILL UNDOUBTEDLY INCREASE JOY IN THE GYM [AND LIKELY GET BETTER RESULTS].
THAT’S WHAT I AM HERE FOR.
access your brain gains
WHAT YOU’LL FIND HERE IN THE LAB
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NEW – How to navigate BBA AT HOME if needed.
- Immediate access to all 13 pre-recorded coaching calls.
- Watch the coaching calls on your own time, multiple times, whenever you need a refresher.
- Print out or download the coaching call PDF’s for note taking if you wish.
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Important terminology section [applicable to your programming]
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FAQ section – these are questions I have received over the years of Built By Annie and 1:1 training, all in one place, just for you.
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Exclusive BBA Promos
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Question/Cancelation Request Form or email support@anniemiller.co
hey!
BEFORE YOU BEGIN
These calls are not in any specific order.
Watch them as you please, as many times as you want and apply what you’re learning to your training. That’s what they are here for.
ENJOY YOUR BRAIN GAINS
HIERARCHY OF NEEDS
TAKE THE ACTIVE LIFE MOVEMENT SCREEN
Strength Hierarchy of Needs
HOW YOUR BODY FUNCTIONS FROM A FUNDAMENTALS STANDPOINT & WHAT IT MEANS FOR YOUR TRAINING
We break down what I believe to be the two pyramids of strength training – Movement & Fitness. Within those pyramids lies your aerobic and anaerobic thresholds, muscle endurance, maximal strength, power, flexibility, mobility, strength balance, rest and recovery, and skill.
Find out why all that matters you in this call.
LOAD VS. CAPACITY
Load vs. Capacity in Life & Training
WHAT IS LOAD VS. CAPACITY AND WHY DOES IT MATTER FOR YOUR TRAINING?
We get injured when our load exceeds our capacity. While we think of “load” as the weight on the bar, it is SO MUCH more than that.
In this call we make clear what your “load” and “capacity” are and why the relationship between them is invaluable for your training.
TRAINING AROUND YOUR PERIOD
LARA BRIDEN’S PERIOD REPAIR MANUAL
Training Around Your Menstrual Cycle
LEARN TO TRAIN WITH YOUR CYCLE AND MAYBE EVEN PR IN THE PROCESS
If you’re not on birth control, this applies to you. If you’re on hormonal BC, this won’t effect you, as your natural hormone cycle is suppressed and overridden.
Learn about your hormone fluctuations in your follicular and luteal phases and what that can mean for your training.
HELPFUL CUES FOR LIFTING
4 Cues & Technique Hacks for Lifting
PINNING THE RIBS, FOOT CONTACT, LAT ENGAGEMENT, BAR PATH
I break down these four coaching cues and technique hacks so that you can both understand them + apply them to your training RIGHT NOW.
DOWNLOAD THE PDF
MOVEMENT 101 FOOT CONTACT WITH THE FLOOR
PACKING YOUR SHOULDER DRILL
TEMPO
LARA BRIDEN’S PERIOD REPAIR MANUAL
Tempo – what it is & why it matters
THE INS & OUTS OF THE PHASES OF MOVEMENT + TIME UNDER TENSION
This may be the most neglected part of all general and personalized training programs. And that’s a shame, because it’s THE MOST important.
You’ll notice I program tempo for nearly every lift. Watch this coaching call to find out WHY and then apply it to your training.
OVERTRAINING
How to Spot & Avoid Overtraining
LEARN WHAT TO PAY ATTENTION TO SO THAT YOU CAN KEEP MOVING FORWARD ON THE GAINS TRAIN
First off; overtraining is really UNDER RECOVERING. As long as you have the proper fuel and rest, you’ll make them gains. But as stress increases while fuel and rest decrease, you’ll over train even if you’re not “training hard.”
DOWNLOAD THE PDF
https://youtu.be/bZF0QZEURYg
**Added note.
Your normal training should create an “overreaching” effect, you’re pushing to certain limits. Overtraining happens when you overreach and then don’t recover adequately; and proceed to continue training. This cycle create overtraining.
HEART RATE TRAINING [PART 1]
JOEL JAMIESON’S ULTIMATE MMA CONDITIONING BOOKPOLAR A370 HR MONITOR
The Basics of Heart Rate Training
LEARN TO UNDERSTAND AND USE YOUR ZONES FOR MORE EFFICIENT TRAINING + RESULTS
Energy systems development [ESD] or “heart rate training” is the only form of cardio I use in my programming.
You’ll learn about your different energy systems, how we train them, and how paying attention to your heart rate can improve the efficiency of your workouts.
HEART RATE TRAINING [PART 2]
Heart Rate Training Application
HOW TO USE HEART RATE TRAINING WITH YOUR STRENGTH TRAINING
Heart Rate Training ApplicationThis is a DEEP dive into how you can start to play with your heart rate training WITHIN your strength training.
YES young grasshopper, they can be combined for ultimate efficiency. This is a fun one if you’re interested in heart rate.
BIG LIFT MISTAKES
Big Lift Mistakes, Corrections & Cues
HOW TO FIX THE MOST COMMON MISTAKES IN YOUR SQUATS, DEADS, PRESSES, AND BENCH
Pulled straight from The Big Lift Audit, this call walks through the most common mistakes during squats, dead lift variations, over head pressing and bench pressing.
We’ll identify mistakes + learn how to correct them and cues you can focus on during your training sessions.
psssst…
do you have the big lift audit?
TAKE THE GUESS WORK OUT OF VIDEOING & LOOKING AT YOUR LIFTS.
KNOW WHAT TO LOOK FOR + HAVE THE TOOLS TO FIX IT.
VIEW BIG LIFT AUDIT
SQUAT STANCE
How To Find Your Ideal Squat Stance
GET DEEPER, STRONGER AND FEEL MORE COMFORTABLE DOING IT.
I earned myself a disc herniation by squatting in a stance that didn’t suit my anatomy and preference for YEARS. Your squat might not look like my squat. It also might not look like how you squat right now. That’s a-okay.
t’s also possible that your anatomy allows you to squat in several different position comfortably. Perf. Do whatever you prefer then. Either way, this coaching call will walk you through different possible squat stances, help you find your ideal stance, and show examples from world class athletes and professionals.
DOWNLOAD THE PDF
TAKE THE ACTIVE LIFE MOVEMENT SCREEN
PAIN & MODIFICATIONS
Modifying Your Program & Gauging Pain
HOW TO MAKE THE BEST DECISIONS FOR YOUR BODY AND YOUR TRAINING WITH CONFIDENCE
It happens to all of us. You’re lifting and you feel a twinge in your shoulder, or your low back is tighter than normal during deadlifts. So, WHAT DO YOU IN THE MOMENT?
This call teaches you how to gauge your pain on a scale of 1-10 and what to do depending on the number.
This call also goes over how to modify your workouts if you’re short on time or are going to miss a workout for the week. How to still get the most out of your training sessions.
GLUTES VS. QUADS
Glute vs. Knee Dominant Work
WHAT’S THE DIFFERENCE?
HOW DO YOU MAKE EACH HAPPEN?
WHY DOES IT MATTER?
Having a healthy balance between your quads and glute/hams is important from a funtionality + injury prevention standpoint. So while yes, there is a large focus on growing the glutes, it’s important to work your quads as well.
This call will teach you specific ways to change simple things in your training in order to get or glute or quad recruitment [dependent on the individual of course]
TRAINING ACCESSORIES
great article on different types of lifting
straps from athletic muscle
Squat Shoes, Lifting Belts, and Straps
WHEN ARE THEY OKAY TO USE?
+ HOW TO USE THEM
Training accessories can be nice. And they certainly have a place. But do they have a place in YOUR training?
That’s what you’ll find out in this coaching call – what the purpose of these training accessories are, when you might use them, and how to use them properly.
DOWNLOAD THE PDF
THERE’S MORE
BONUS CONTENT
Bracing & Breathing
A quick but comprehensive video breaking down the importance breath + how to use it properly when lifting.
https://youtu.be/YiaYwLRInS4
SEE MOVEMENT 101 PROMO CODE BELOW
OH SHOOT! YOU GET
EXCLUSIVE OFFERS
These offers are here because they can enhance your experience in BBA. If you’re an experienced lifter, then no need for Movement 101. But if you can’t make a workout, or you’re going to be traveling for a period of time without access to your beloved weights, then you NEED Body Weight For Weight Lifters.
Movement 101
Over 100 video tutorials and demos for body weight to barbell movements. Lift with confidence instead of uncertainty.
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Body Weight for Weight Lifters
49 categorized mix and match workouts w/ video demos. Versatile body weight workouts made by a weight lifter for weight lifters.
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TERMINOLOGY
Below is a downloadable PDF with terms and common abbreviations from BBA and the fitness industry in general.
Take a look before you get started with the program OR refer to it when and if you see something in your program that you don’t quite understand.
Instagram Library of
It’s no secret that I use your questions in BBA to create content over on the gram. So, I’ve collected my most helpful + relevant content from IG, and compiled it here, just for you.
Instagram Library of
Have a topic you’d like me to cover or revisit on the gram? Drop your idea or question below! Help me, help you.
QUESTION, TESTIMONY, NEED TO CANCEL?
STILL UNSURE ABOUT SOMETHING?
WANT TO SHARE HOW MUCH YOU LURV TRAINING WITH ME AND BBA? NEED TO CANCEL?
fill and submit the form below
Have a question? You can always ask me in True Coach, or submit a question via the form below.
Want to tell me and potential future BBA-ers about how amazing BBA is? Submit a testimony at ANY TIME throughout your training.
– Loving month 1? Tell me about it.
– Found phase 7 to be challenging but you got through it and are amazed by how you’ve improved? Tell me about it.
– Finished your year and want more? Tell me about it.
BBA AT HOME
switch it up
SWITCH TO OR OUT OF BBA AT HOME (PLUS, PREMIUM 1 OR PREMIUM 2) BY FILLING OUT THE FORM BELOW.
There are THREE BBA AT HOME programs
– Plus
– Premium 1
– Premium 2
These are all 12 month programs that align with their normal BBA in gym programming.
You, as a BBA member have the ability to bounce between the AT HOME and NORMAL gym versions of your BBA track (plus, premium 1, or premium 2).
Only have access to ONE program at a time – EITHER AT HOME, OR NORMAL.
The phases are progressive no matter what. So you can do two phases of normal, a phase of AT HOME (for whatever reason), and then back on the normal (gym) phases. Or go an entire year in one or the other (entire year AT HOME or NORMAL).
THE PROGRAMMING – AT HOME is designed with OPTIONS. Both body weight and dumbbell or banded exercises are available. You simply choose exercises that you have access to and follow the programming in True Coach.
FAQ
These are questions I have received over years of training women through BBA. Make sure to review these frequently asked questions before contacting me directly.
I am here for you, but only once you’ve checked these bad boys out 😉
HOW MUCH WEIGHT SHOULD I USE? HOW DO I DECIDE HOW MUCH WEIGHT TO USE?
This get’s easier with experience.
You’ll see 4×8 or 3×12 and know what weights will likely work for you.
For now >> complete a warm up set or two to determine what weight will be best. These do not count as “working sets.”
If you complete a working set and you could have done 2-3 more reps, UP THE WEIGHT.
If you can’t complete a working set (it was eight reps but you could only do six), drop the weight and complete another set at eight.
Make notes in your program “up weight next week” “was too heavy, lower 5 lbs” so you can refer back week to week.
HOW DO I CHANGE MY START DATE OR SCHEDULE FOR WORKOUTS?
At this time, you’re enrolled within 48 hours of signing up for your program.
This can cause your program to start on a random weekday or weekend.
PERFORM YOUR LIFTS WHEN IT WORKS FOR YOUR LIFE.
It is rare for someone to complete lifts on the days they are scheduled in True Coach. YOU DO YOU.
DO I HAVE TO COMPLETE LIFTS IN THE ORDER THEY ARE PROGRAMMED?
Ideally, yes.
In reality, no.
Life happens. And maybe you loathe squatting on Monday’s. Cool. Squat on Thursday’s instead. The most important thing is consistency. However that happens, perf. It’s all good with me.
MY LIFTS ARE TAKING LONGER THAN ONE HOUR?
Speed up your warm up and pay attention to rest periods during accessory work.
Get in and get out sister. People tend to lolly-gag through the warm up. Nah brah. Move your body, prep your joints and start lifting.
IF you are still taking longer than 60 minutes, look at your set up and tear down for supersets and see if you can shave time off there. I have LITERALLY tested these workouts and they should not take 1.5 hours to complete. Be efficient. Love you.
WHAT IF I AM GONE FOR A WEEK OR TWO?
Not a problem. No need to cancel or hold. It’s a year long program. I expect you to miss a week here and there. The point is LONG TERM consistency. What you do MOST OFTEN is where your results show up. Check out Body Weight for Weight Lifters if you haven’t. It’s a great resource for workouts on the go.
You can simply fill in your lifts as “completed” with a note at the bottom, saying you were out of town or sick, or whatever the case is. Then get back into the program when your normal schedule begins again.
CAN I ADD VIDEOS OF MY LIFTS TO TRUE COACH?
Sure can. I won’t review them as that is a feature solely for 1:1 clients.
But, I encourage you to video yourself. It is an amazing way to expedite improvement in movement patterns. It’s why I created the Big Lift Audit. For people in BBA.
So video, upload them for safe keeping, make notes, but don’t expect feedback from me.
CAN I CHANGE WEIGHT SET TO SET IF IT FEELS HEAVY OR LIGHT?
Hell yes you can. This is especially true for accessory work.
On main sets I normally make clear wether your sets should be all at the same weight or not. If that is not specified, switch up weight as needed.
You want to be challenged, so make sure to increase or decrease weight accordingly. No need to feel like you have to stick to the first weight you pick for an exercise. You’re a free woman.
CAN I ADD CARDIO TO MY LIFTS?
IF SO, WHEN?The freedom continues. YES, you can add cardio to your lifts. I simply ask that you do it AFTER your lift. Reason being, I want you to be FRESH for the strength training. If the cardio is your main focus (training for a race or something), then split it up from the strength training or you can do it before the strength session, but know that you may have less energy for the weights portion of the workout.
I’m Annie
(the O.G. FitsPRO)
I’ve been a fitness professional in the entrepreneurial space for almost five years now. And let me tell you it has been a JOURNEY. I’ve done some things right, and probably more wrong. The mistakes and missing links in my biz led to a complete rebuild of my foundation in 2018. I’ve streamlined my remote strength training coaching while maintaining my authenticity and authority in the online space. And this is why I can now help you, help yourself to become FitsPRO this industry needs [and you were meant to be].
I know the struggle of building an online biz from the bottom up with no short cuts. I. GET. YOU. And I’m here to serve you.
lets do this
I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.
Hey you,
The name's Annie & you're reading my thoughts. Let's get acquainted.
the whole story >
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