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

If you want to get clients results, I want you to consider doing less but better. Today I share five program design mistakes, why they are mistakes, and what you can do differently. At this point, I’ve approved almost 100 Pure Programming final program submissions. That’s a 12 phase macrocycle, and at least one meso […]

March 25, 2024

Generally speaking accessory work in traditional strength training is anything that comes AFTER your main lift. Main lift = large compound movement, normally squat, dead, oh press, bench press – variations of these. So today we discus choosing accessory work to SUPPORT the main lift specifically. I want to go over four areas regarding the […]

February 27, 2024

This one goes out to fitness, coaches and trainees alike. Coaches, good luck writing a program without knowing what the goal of the program is. And trainees, you should not be fully depending on your coach to come up with the goals of your program. That lowers client efficacy. And around here we want high […]

February 12, 2024

Today we get personal, because questions regarding my fitness and muscle retention in pregnancy number 2 vs pregnancy number 1 – and more specifically how number 2 was BETTER – come up weekly… And…I get annoyed answering over and over. Which is great!  You clearly want to know, which I understand, and this gives me […]

January 30, 2024

Today I am dropping all the realizations I’ve had in my own experiences with rehabbing from injuries, and my pre and postnatal training. And most importantly how I’ve seen these 5 gaps in traditional strength training programs based on those experiences.  My name is Annie Miller, and I help you learn as you train and […]

January 23, 2024

There’s something about being in a gym setting as one of the 3 members who actually possesses the mobility, skill and strength to perform a solid squat.  The kind of squat that makes people stare.  Not because your Gymshark leggings are so far up your ass that they tickle your brain, but because your squat […]

January 16, 2024

Lacking grip strength just makes you feel like an inferior human being for some reason… It’s like you just have these weak little baby hands that don’t make the cut. Like you would be that person who cuts a handshake short, or the rest goes limp (eww).  No, we want a strong grip… A grip […]

January 9, 2024

Truth be told, some of y’all be taking deload weeks on the regular because you’re working at lower intensities than you should be. L O L. Today’s blog is going to get down and dirty on deloads – but what is a deload? When to use them, and do you even need to be doing […]

December 28, 2023

Most of you want to maximize your time in the gym. You want the most bang for your buck, to feel your muscles working and to be confident that you choose the best exercises to target specific muscle groups. But how do you know that?  In this blog, we’re going over the WHY behind choosing […]

December 14, 2023

What is periodization? And how do you create long-term periodization in strength training? We’re diving into answering this on the blog today.  Prefer to learn on video? Watch here: I did 20 challenges and 6 week transformations but came up through exercise and sport science, and college strength and conditioning. So my brain just worked […]

November 30, 2023







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 :)