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.
Upright rows have sparked heated debates among fitness enthusiasts, with arguments both for and against their place in a training routine. Are they inherently harmful to your shoulders, or do they serve a valuable purpose? Let’s dive in and explore this controversial exercise, when to use it, and how to perform it correctly. Prefer to […]
Learning how to back squat with proper form can transform your training. Whether you’re a beginner or refining your technique, this post walks you through every step — from rack setup and breathing to stance, depth, and how to fail safely. I’m Annie Miller, certified strength and conditioning specialist. I help you learn as you […]
Are you ready for the best bench press tutorial on the world wide web? You’re about to be really disappointed. I’m kidding. I’ll have you know that I used to be pretty well known for my movement breakdowns, even creating two resources, Movement 101 and The Big Lift Audit, for that exact purpose. Let’s see […]
Learning how to structure a warm-up for weight training can feel just as overwhelming as designing the workout itself — mostly because there are so many options. But it doesn’t have to be complicated. With the right structure and a few go-to movements, you can walk into every session prepared and confident. I’m Annie Miller, […]
Plyometrics and weight training don’t often show up in the same workout — unless you’re in CrossFit or collegiate athletics. But does that mean they shouldn’t be combined? I’m Annie Miller, and I help you learn as you train so you can enjoy your lifts again without figuring it all out by yourself. I also […]
There’s a massive misconception in the online health and fitness space. So many coaches want to build a passive course or membership and call it “evergreen.” But passive and evergreen are not the same thing. Not even close. Let us dive into the truth about passive income in health and fitness. I’m Annie Miller, and […]
If you’re watching this, you might just be curious. Maybe you’re wondering what happened when I unfollowed 400 people and muted my colleagues that I love and support. Or maybe you’re feeling the urge to do the same and need some clarity. I’m Annie Miller, and I help coaches build sustainable, data-backed online health and […]
Strength and hypertrophy are often thrown into the same programming conversation. And while they’re closely related, they aren’t the same — and they deserve different approaches. That’s where smart program design for strength vs. hypertrophy comes in. I’m Annie Miller, certified strength and conditioning specialist. I help you learn as you train and build long-term […]
If you’re looking to fix your butt wink, you’re not alone. You’ve spotted it in your squat — now what? This is the follow-up to my previous post on what butt wink is, what causes it, and why it matters. If you haven’t read that one yet, start here: What Is Butt Wink? I’m Annie […]
In 2014, I herniated my L4, L5, and S1 because of my butt wink. That injury kicked off years of rehab, unlearning and relearning how to move—both as an athlete and a professional. So what is butt wink, exactly? Is it inherently bad? Should you stop squatting if you have it? And how do you […]
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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.