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.
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 […]
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, […]
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. […]
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” […]
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 […]
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 […]
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 […]
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). […]
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 […]
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 […]
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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.