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.
My name is Annie Miller. I’m a certified strength and conditioning specialist, and I help you learn as you train and enjoy your lifts again. In this blog, we do that by giving you three ways to help you learn how to select your weights. Whether you are following a workout program from someone else […]
People (enter trainers, coaches, physical therapists, body builders, and strongmen) toss the term “progressive overload” about in the absence of context for the larger audience. I believe progressive overload can be seen in lights: One view is the pre-planned process. While the other is outcome. I can see the logic in both. Take whichever you […]
The toes to bar was popularized by CrossFit but is not a new exercise by any means. This movement has been used to strengthen the core in gymnastics style forms of exercise for decades. Often this would be performed on a wooden ladder which provides back support. This either makes the exercise easier as you […]
The Bulgarian split squat is a single leg squatting variation that biases the working the leg. They can be performed with a wider front to back stance and forward leaning chest, targeting the glutes. Or in more of a traditional squat stance, with the knee passing over the toe, and hip crease sinking below the […]
In the world of weight lifting there are many tools we can use as accessories to make our training easier. That is generally the purpose of a “training accessory.” They take the load off, help out a weak link, or make our movements more efficient. These accessories fill gaps we might have. Take from these […]
To be clear, there are no core exercises specific to women. While the exercises below are NOT specific to women, they are all great ways to work the core. It’s important that we establish what “your core” is and what functionalities it has. Pinterest and fitpsos will have you thinking that your six pack is […]
Ready for 4 back squat accessory lifts? In traditional program design the back squat is considered a “main lift.” It is a compound movement requiring full body tension and recruits large muscle groups. This typically earns it a place towards the beginning of a lift. And it can set the tone and needs for the […]
Having round, well-formed, defined deltoid (shoulder) muscles is a arguably common desire of most men and women who lift weights. They really do provide a lovely shape to the upper body and back. While I don’t coach or often focus on aesthetics, this post may lean in that direction. But fear not. Building functional deltoids […]
Let us thank Ed Zercher, a strong man from St. Louis for this squat variation. The Zercher squat is a bilateral squatting exercise. To be clear, squatting is a movement pattern that involves ankle, knee and hip flexion, into hip and knee extension. We can then load this pattern in any way we choose. The […]
Romanian deadlift (RDL), single leg bias edition. The Romanian deadlift is a hinge movement, where the hips are the primary point of flexion and extension. It can be performed with many different variations. And with all of these variations, the following form largely remains the same: Knee(s) remains soft – not locked out, but not […]
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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.