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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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If you want “toned” shoulders or “strong deltoids,” then doing some sort of single arm press is something that will likely benefit your training. You have three areas that make up the deltoid muscle. All lay superficially on the shoulder (closest muscle to the skin). These include your anterior (front), medial (middle or lateral) and […]

September 8, 2022

Single Arm Press (DB) Variations To Try with Annie Miller

Writing an exercise program can be an overwhelming task. And I am convinced that part of this overwhelm is the self-imposed expectation for new fitness coaches to do THE MOST. Take a breath. Do less. Most coaches are out here thinking they need to write a brand new program from scratch for every client on […]

September 5, 2022

How New Coaches Think They Need To Program with Annie Miller

Most people in fitness around the globe recognize that push ups from the toes are harder. But WHY? In short, two things – the upper body is less “elevated” from the toes than from the knees, and more of the body weight is being moved from the toes than the knees (the load is heavier). […]

August 31, 2022

The Science Behind the Knee Push Up & Why It's Easier with Annie Miller

In the same boat as “I want to be toned but not bulky,” we have “I want to build ‘lean’ muscle.” First off – I get what this person desires: I believe it is to have the appearance of muscles at rest without carrying “too much” muscle (whatever that means to this human). But let […]

August 25, 2022

Is There a Difference Between "Lean" and "Bulky" Muscle? with Annie Miller

The pistol squat is one of those “party trick” fitness movements. Is it something most coaches program for their clients? No. There are simply far more bang for your buck exercises that require far less balance for the goal of gains. However, the pistol squat is a rather advanced movement. Pistol squats – What’s the […]

August 24, 2022

How to Get a Pistol Squat - Pistol Squat Progressions with Annie Miller

The push up is similar to the squat of the upper body. It’s used in nearly all physical strength and endurance tests. And it’s for good reason. They’re a great exercise. And if you want to categorize certain movements as “functional,” then I’d certainly consider the push up as one of those movements. You should […]

August 17, 2022

6 Push Up Variations & How To Progress Them with Annie Miller

Whether you’re a coach planning workouts for clients or a trainee looking to feel a bit more dialed in with selecting exercises, this post should be helpful. For context, the information I’ll provide today is based on a scenario where you are creating a workout on the fly, or show up to the gym and […]

August 11, 2022

How To Choose Your Exercises For Weight Lifting with Annie Miller

5 simple accessory exercises for bench press day Thinking caps on for Exercise selection 101: Bench press is an OPEN CHAIN HORIZONTAL PRESSING pattern. Primary muscles used are pectorals, as well as anterior deltoids and triceps. Lats should help stabilize. Bench press is commonly used as a main lift on “chest day.” The accessory work […]

August 10, 2022

5 Simple Accessory Exercises for Bench Press Day with Annie Miller

5 squatting patterns and when to use them. If there is a single exercise that is known by most humans around the globe, inside and outside the gym, it might have to be “the squat.” But what makes a squat a squat? Answer: Think of squatting not as a single movement but a PATTERN. A […]

August 4, 2022

5 Squatting Patterns & When To Use Them with Annie Miller

Though the fitness industry seems to be welcoming a more muscular female physique, women are still apprehensive to lift weights for fear of getting “bulky.” We first need to define what “bulk” these women (and perhaps you) may be referring to, how it happens, and also, what they REALLY want, plus what it ironically takes […]

July 28, 2022

Everything Women Need To Know About Getting Bulky From Weight Lifting with Annie Miller







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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.

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