the blog

you're on 

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 >

latest posts

take a looksie

FULL ROM OR BUST? Is full range of motion needed for muscular development? Are shorter reps inherently bad? Are you leaving gains on the table by cutting range of motion? These are questions that may come up as your training age and experience increases. The answers? As usual, it depends. Not every exercise demands “full […]

September 28, 2022

Is Full Range Of Motion Necessary? with Annie Miller

Touching on the question – do the same exercises work for building muscle and strength? The fitness industry loves to categorize exercises and approaches to movement as if they are specific to a given result. Rarely does it work that way. A single exercise doesn’t create a training stimulus. All factors – intensity, load, volume, […]

September 22, 2022

Same exercises work for building muscle and strength? with Annie Miller

There has been a debate for years among strength coaches and personal trainers about whether or not “extra” or defined core work is necessary for both aesthetics and performance. To core, or not to core? Today we’re discussing three variations and progressions of possibly the most used core exercise outside of sit ups. The plank. […]

September 21, 2022

3 Simple Plank Core Exercise Progressions with Annie Miller

Did you know you have THREE HEADs to your triceps (cue the name)? The long head is the only head that crosses the shoulder joint while the other two attach to the humerus (upper arm bone). Often referred to as the short head. When you can see the developed musculature, the triceps make a “horseshoe” […]

September 15, 2022

Three Best Exercises For Triceps with Annie Miller

From 2013 to 2021, finding and linking high quality, simple exercise demo videos in my programs was a TASK. Having them be a female vs male? Even more impossible. If we’re being honest, Marcus Filly’s exercise library has completely carried the fitness industry on it’s back for over a decade. This was a frustration I […]

September 14, 2022

If you want “toned” shoulders or “strong deltoids,” then doing some sort of single arm press is something that will likely benefit your training. You have three areas that make up the deltoid muscle. All lay superficially on the shoulder (closest muscle to the skin). These include your anterior (front), medial (middle or lateral) and […]

September 8, 2022

Single Arm Press (DB) Variations To Try with Annie Miller

Writing an exercise program can be an overwhelming task. And I am convinced that part of this overwhelm is the self-imposed expectation for new fitness coaches to do THE MOST. Take a breath. Do less. Most coaches are out here thinking they need to write a brand new program from scratch for every client on […]

September 5, 2022

How New Coaches Think They Need To Program with Annie Miller

Most people in fitness around the globe recognize that push ups from the toes are harder. But WHY? In short, two things – the upper body is less “elevated” from the toes than from the knees, and more of the body weight is being moved from the toes than the knees (the load is heavier). […]

August 31, 2022

The Science Behind the Knee Push Up & Why It's Easier with Annie Miller

In the same boat as “I want to be toned but not bulky,” we have “I want to build ‘lean’ muscle.” First off – I get what this person desires: I believe it is to have the appearance of muscles at rest without carrying “too much” muscle (whatever that means to this human). But let […]

August 25, 2022

Is There a Difference Between "Lean" and "Bulky" Muscle? with Annie Miller

The pistol squat is one of those “party trick” fitness movements. Is it something most coaches program for their clients? No. There are simply far more bang for your buck exercises that require far less balance for the goal of gains. However, the pistol squat is a rather advanced movement. Pistol squats – What’s the […]

August 24, 2022

How to Get a Pistol Squat - Pistol Squat Progressions with Annie Miller







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

listen to me

the fitspro podcast

can you please just

I, Annie Miller, bring you a no B.S. approach on how to navigate + thrive in the world that is online health and fitness. You’ll learn through the lens of the trainee, the strength coach and the entrepreneur. I don't shy away from the nitty gritty truths my friend. Join me.

most recent pods

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)