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.
What season of life are you in? How is your stress level? What is your schedule like? How are your 24 hours used? Where is your mind at, your spirit at? What is your life OUTSIDE the gym currently looking like? It all matters and it all has an effect on your training. Unless you’re […]
Lifting heavy is relative. Lifting heavy simply means the weight feels heavy to YOU and your body at it’s current load capacity. A 100lb bar might be as heavy to your friend as a 220lb loaded bar is to you. Get that straight. It’s all relative. This is where RPE comes in. Rate of Perceived […]
My Body Image Issues: The day I discovered my cellulite. Are you a human? Okay cool, so you have image issues. At some point in your life: you’ve felt insecure, disliked the way you felt in your skin, thought negatively about your body, been envious of someone else’s body or wanted to change something about […]
HOW TO USE A FOAM ROLLER The foam roller is a simple, yet misunderstood object in the fitness and rehab world. I was once guilty of using this tool improperly. Have you ever rolled out your IT band? Who hasn’t? It is arguably the most common use of the foam roller…AND a complete waste of […]
I thought I had mastered Movement… I’ve got a little story for you today. Let’s call it my journey to quality movement through all of the injuries. I am here to answer the question: Why is Annie Miller of Fitdesignbyannie so passionate about proper movement patterns and simplicity? I was in school for […]
Doing a deadlift is simple, right? Pick the weight up off the floor. DONE. #WRONG. Deadlift might be the lift linked to most back injuries. Today, I want to help you thrive when deadlifting. It is a lift that should be taken seriously, but does not have to be intimidating if you understand the movement. […]
Is your squat up to par? The squat may be a natural, functional movement for human beings; but somewhere along the way we begin to suck at it. This is not completely our fault. Our culture, in America anyway, does a superb job of eliminating the squatting pattern after early childhood. By kindergarten we are […]
Here’s to the push up. The push up is the squat of the upper body – and we all know how much I love squats. Push ups are used in almost every sport, by every trainer, in almost every type of exercise. You see them in yoga, crossfit, at home workouts, fifth grade P.E., in […]
You want abs? STOP DOING CRUNCHES. I’d like to point out that we all have abs. The anatomy is there, but those abs might be hiding behind some unwanted visceral fat…which is minimized mostly by nutrition my friend. As it turns out, you do need a strong functional core and that is why you’re here…To […]
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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.