the blog
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.
QUAD SQUAD UNITE! In a world devoted to building the glutes, let us take a moment to focus on the quads. I don’t know if any muscle group is more fun to destroy. A sore ass is great. But sore quads hit different. Also, remember soreness does not indicate a solid workout or even that […]
In the world of physical therapy, chiropractic, and personal training, professionals love to use phrases like: “Your glutes don’t work” “Your glutes don’t turn on” “We need to activate your glutes” It’s not all bad. And it’s not all a complete lie. Professionals mean well. Though, words still matter. And I don’t believe these phrases […]
Sharing the last decade (plus) of my movement journey. Let’s begin: It’s 2010. I’m 11% body fat and grippin’ n’ rippin’ weights. Focused only on breaking college weight room records, with no sense of what the shit I’m doing. It’s 2012 and I *think* I’m the fittest I’ve ever been. I undergo meniscus surgery from […]
Who doesn’t love a sculpted back? And a functional one at that. Here’s the deal. A strong back will benefit most of your big lifts and accessory work. Build strength and skills, catch your back in the mirror like, “oh hello gains, I see you.” Let’s get this straight – “best back exercises for women” […]
Let us lunge. I’ve seen these movements called different things throughout my years of training. Call them what you may, they’re all different versions of the same mother pattern: the reverse lunge. This post is your prime time example of simple > fancy. Want to progress a movement? Give your body a little shock? A […]
I used to think core work was an extra. That core work was not necessary in addition to heavy squats, and deads, and other axial loaded or compound movements. I no longer think that. So, YES, core specific work is (depending on your training style and goals), necessary in my opinion. ESPECIALLY if you are […]
Save this for later: you can easily use this as the whole lift OR add if after your main lift as the accessory work! I am partial to a barbell (I have a baby bb tattooed on muh bodeh). But, you get certainly get it done WITHOUT a barbell, hence the kettlebells. So, grab some […]
The fitness industry is young in the grand scheme of things. I used to believe things that were backed by science, or we didn’t have the science to back them yet. Either way, I’ve changed a fair amount about what I stand by in fitness. So today I bring you: 10 Truths from 10+ years […]
The box jump is a complex movement, and its often oversimplified in both performance and programming. Today’s post is addressing ONE way to progress the box jump. Before even doing a box jump, you’d need to work on LANDING mechanics, and then jumping to a box you can easily clear (focusing on getting TALL) rather […]
The growing popularity of building your glutes via the barbell hip thrust is great. But I want you to maximize your potential strength and muscle growth as much as you can control. That comes LARGELY from your set up. Common hip thrust set up mistakes: Starting with a bench that is too high – if […]
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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.