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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.

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The name's Annie & you're reading my thoughts. Let's get acquainted. 

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What is the missing link in most training programs and why is it tempo? If you know, you know. If you don’t know, keep reading. Tempo is the time spent in each phase of movement: ▪️Top and bottom positions ▪️Eccentric (muscle contracting while LENGTHENING). Normally the lowering phase but not always. ▪️Concentric (muscle contracting while […]

May 12, 2022

what is tempo training and how do you use it with Annie Miller

Does cardio negatively affect muscle growth? Yes and no. This discussion largely comes down to muscle fibers and the demand placed upon them by the type of training a person is doing. What is the stimulus? And how will the body adapt? First and foremost, the body is not a robot. We don’t use energy […]

May 5, 2022

Does cardio negatively affect muscle growth with Annie Miller

How to get started with weight training. You want to feel strong but are asking yourself – where to start? You have a pretty good idea that weights are going to be needed. And that you will need to pick them up and put them down. But HOW? Whereas with most things, “just start” is […]

April 28, 2022

how to get started with weight training with Annie Miller

You would think that finding workout clothing for women would be easier than finding normal clothing, but ’tis not the case. Culture runs fitness apparel trends just like every other area of fashion. We want to feel comfortable, flattering, and not like a stuffed sausage, or a sack of potatoes when working out, right? To […]

April 27, 2022

Annie Miller workout clothing recs

I did a reel on this over on Instagram too – there’s also a training inside Movement 101 on training shoes for lifting and what to look for. In general, for lifting we want. Swipe + learn. (see list below): 1️⃣ flat even surface (best for floor contact and force transfer) 2️⃣ wide toe box […]

April 21, 2022

favorite shoes to lift in updated with Annie Miller

Breath matters in bench press just as with any other barbell movement. The way that we breathe has an impact on the amount of weight that we can move and force we can affectively produce. The bench press is a horizontal upper body pressing movement. It is compound, meaning multiple joints and muscle groups are […]

April 14, 2022

How to Breathe For Bench Press with Annie Miller

Heart rate monitors are a great training tool for many reasons. But do you need one in order to do cardio “well” or “efficiently”? Per usual, I am going to be honest with you. I actually lean towards yes. I am also very biased because I have used and love Polar watches and chest straps […]

April 7, 2022

In the years 2020 and 2021, hitting 10,000 steps a day became a goal for many Americans. When you combine watches that track activity with a global pandemic, perhaps that’s what you get? Here’s the deal…It’s a metric that has no backing. To my knowledge, 10k steps is not associated with any level of health. […]

March 31, 2022

is 10k steps useful for weight maintenance by Annie Miller

Pull ups are on the list of desires for many women in the weight room. Few body weight movements make you feel as strong and capable, so it makes sense that you want one! Before we dive into how that happens, we need to cover a few bases. First, chin ups and pull ups are […]

March 28, 2022

how to get your first pull up with Annie Miller

Dealing with an injury + finding the right practitioner This topic is not simple. And I don’t wish to oversimplify. But I do wish to encourage you with all the ability you have, to be an advocate for your health (regardless of if you have an injury). I’ve had amazing doctors (also in the form […]

March 21, 2022

finding practitioners for your injury when you want to lift weights with Annie Miller







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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.

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