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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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More muscle and more strength don’t have to go hand in hand. But they most certainly can. As muscle mass is the potential for strength. Keep this in mind throughout today’s post. First off we must remember and program from an understanding that… 1. Strength is a skill, and movement patterns are skills. This means […]

October 20, 2022

3 Ways To Program For MORE Muscle And Strength with Annie Miller

In the pursuit of building muscle and strength, people can tend to forget about the value of mobility – being able to get into proper end ranges. In this case, being able to move your shoulder blades around (aka scapular mobility). I’d argue most people (including myself) could improve their scapular mobility – How well […]

October 19, 2022

Simple Scapular Warm Up Exercises For Upper Body Lift with Annie Miller

The gym can be intimidating even for experienced lifters. Today’s post sharing gym hacks should help mitigate some of that, or just save you some time and energy during your workouts. These are largely based around my personal preference and experience but I do hope you find them to be helpful. Let me know which […]

October 13, 2022

Four Gym Hacks To Make Your Life Easier with Annie Miller

Posts like these remind me how young the science of strength training truly is. Just in the past five years or so, we’ve learned so much about what is actually required for building strength. Hypertrophy is an even more interesting topic. But that’s for another time. There are a few things we need to cover […]

October 10, 2022

Best Rep Schemes for Building Strength with Annie Miller

Let’s discuss pronated versus supinated grip. Grip is an under utilized training variable by many trainees in the gym. It’s an easy piece of your exercise selection to change up in order to get a slightly different stimulus from likely the same muscle group. The most common exercises to use different grips for different stimuli […]

October 5, 2022

Why and How to use Pronated vs Supinated Grip with Annie Miller

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 […]

September 28, 2022

Is Full Range Of Motion Necessary? with Annie Miller

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, […]

September 22, 2022

Same exercises work for building muscle and strength? with Annie Miller

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. […]

September 21, 2022

3 Simple Plank Core Exercise Progressions with Annie Miller

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” […]

September 15, 2022

Three Best Exercises For Triceps with Annie Miller

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 […]

September 14, 2022







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