84 episodes

Join Annie Miller, not your average fitspo, as she brings you a no B.S. approach on how to navigate + thrive in the world that is online health and fitness. Between herself and fellow experts, you’ll learn through the lens of the trainee, the strength coach and the entrepreneur. Every week The fitsPRO Podcast brings you all things fitness, training methods, social media influencing, that instagram life, nutrition, blogging, mindset, entrepreneurship and straight up inspiration.

The FITSPRO Podcast Annie Miller

    • Health & Fitness
    • 5.0 • 8 Ratings

Join Annie Miller, not your average fitspo, as she brings you a no B.S. approach on how to navigate + thrive in the world that is online health and fitness. Between herself and fellow experts, you’ll learn through the lens of the trainee, the strength coach and the entrepreneur. Every week The fitsPRO Podcast brings you all things fitness, training methods, social media influencing, that instagram life, nutrition, blogging, mindset, entrepreneurship and straight up inspiration.

    086 | 3 Ways To Improve Your Content

    086 | 3 Ways To Improve Your Content

    I straight up felt the need to create this episode based on some of the content I’ve seen on the gram in the past few months. Some of it is spot on and absolutely amazing. Some of it is, well, not - which leads to today's post of 3 ways to improve your content.

    Not all content is for everyone. I rarely do IGTVs, while I follow professionals who post multiple per week. I’d say it’s their main form of content.

    Old school feed posts and stories are my form of content. Feed is education. Stories is real life, behind the scenes or further education.

    It can feel like you have to do it all. And I am here to tell you that you don’t, but whatever you choose to do, it needs to work. You feel me?

    So today my hope is to help you improve your content, specifically on Instagram. Better content ideally leads to higher interaction. Higher interaction leads to higher reach, and over time, a bigger, devoted audience. Which is goals.

    These are options. Meaning you can use them all or only one. It’s not a step by step process, rather a toolbox to pull from.

    First up - this one is something I have mentioned many times but to this day leads to my best content. HANDS DOWN.

    Create content based on your clients

    Obviously you need to have or have had clients for this to happen. But stick around for number three if you do not yet have clients. And even if you serve no clients yet, still listen. Because this will make your content  creation so much easier in the future.

    If a client asks a question, hello - create a post on said topic. Shoot, think of three ways you can talk about said topic! Why?

    Because you’re currently at your desk, thinking of what your potential ideal client needs from you. What content are they wanting. What are they wondering about…?

    YOUR ACTUAL CLIENT JUST ANSWERED THAT FOR YOU. If your clients have a question, most of the time, it’s pretty safe to bet that your audience is wondering the same thing. Or they don’t even know they need it, but they do. And now, you’ve heard them. 

    This is not limited to questions either. Often I create posts, and I know my colleagues create posts just based on conversations they’ve had with a client. A struggle, or success, or topic in general comes up. And you’re like, oh yes, I should make a post about this.

    It’s truly a rather cyclical thing - you create content that attracts your audience, small percentage become clients, clients help create your content that then does an even better job of attracting the right clients, so on and so forth.

    Definitely worth paying attention to if you have not yet done so and do in fact have clients currently.

    Next up. You might not love this, but it’s super freaking simple, obvious, and also works.

    Look at your metrics and those within the industry (market research)

    Keep doing what does well…

    It’s true that there are 50 exercises to work the glutes…but if we know that 5-6 work really well for us, isn’t wise to just stick with those 5-6 but alter load, variations, time under tension and so on?

    Same goes for content! SAME SAME MY FRIEND.

    It’s market research time. What does well for you? You can’t actually see this inside Instagram unless you’re a business account. And if you are in fact attempting to build a brand on the insta, you should be a business account.

    Look at your insights.

    I literally give you a chart insidea href="https://anni...

    • 19 min
    085 | Fitness Myth Busting Mash Up

    085 | Fitness Myth Busting Mash Up

    Get ready for a fitness question/myth busting mash up.

    This episode is a compilation of fitness related questions I have received over the years or as of lately. While each of these could nearly be individual episodes, I kind of dig the mash up vibe. Like rapid fire fitness Q&A or debunking session.

    Before we get to it, we will be covering:

    * What is a shock phase?* What causes muscle soreness and the muscle burn?* What causes the muscle pump?* Will cardio ruin strength or muscular gains?* Should you do cardio before or after a lift?* Can you gain muscle while losing fat at the same time?* Strength vs hypertrophy set and rep schemes* Can you gain strength without gaining muscle?* Is HILIT a thing? If so, how?

    Fitness Questions/Myth Busting:

    What is a shock phase?

    I mentioned this in my stories a week ago when I re-entered the gym for the first time in over seven months.

    And it’s very important that you grasp what a shock phase is and when you can expect it.

    First off, a shock phase would be after a new week of training where your body is undergoing several new types of stimulus or levels of stimulus. So when I came back to the gym after a several month long break, I was increasing all factors of my training by default. Increased load, intensity, volume, and tempo.

    This is with the context that I had only been doing at home workouts with a 25 pound kettle bell. Even if I were to only use an empty barbell for every exercise, I would nearly be doubling my load. Are we tracking? I hope we’re tracking.

     It’s called a shock phase because you have an abnormal response to your training stimulus. This normally results in very high levels of soreness. We can expect this in the first week coming back to an “old normal” style or modality of training.

    You can also expect that you will not be anywhere near as sore the following week, which is why it’s called a shock phase. Like I said, it is an abnormally intense response to the new training, yet it feels like your body adapts by the next week.

    Perhaps you have experienced this.

    It doesn’t even have to be that you have taken a long break from training. It can just be any time that a large new stimulus is introduced to the body. For instance even if I was a very well trained in a strength perspective. Like squats, bench, deadlifts, and overhead pressing. If I went to a gymnastics clinic I would be devastatingly sore the week after, but if I kept going another week or two and did the same exact thing, I would be far less sore.

    What causes soreness and muscle burn?

    Lactic acid doesn’t make you sore or cause the burning sensation in your muscles.

    Micro tears in your muscles cause soreness. Hydrogen ion build up creates the burning sensation you feel. That’s also not lactic acid or even lactate. Though lactate is produced at the same time hydrogen ions are released, but it’s the hydrogen ion that makes the pH more acidic.

    ATP is our muscle/energy power source. it’s what we need for our muscles to function. To contract. ATP is produced through a process called glycolysis.

    Hydrogen ions are formed as a by-product of glycolysis. Thiiiiiisssss is a factor in muscle fatigue as well as the burning sensation you feel due partially to the pH imbalance in the muscles.

    When oxygen is not present, we have anaerobic phosphorylation. Which uses the cori cycle - this is where lactate is p...

    • 29 min
    084 | Selling With The Written Word

    084 | Selling With The Written Word

    If there’s one thing that I have become known for in the online health and fitness space (from a business standpoint), it’s the fact that I don’t use and have never used sales calls to generate revenue.

    This is not a magic trick. Just like sales calls, there are specific tactics and pieces that make a sales call successful or not. And the same goes for a sales page.

    I did an Instagram post about this recently but in Fitspro Foundations I teach my nine step sales page blueprint for sales pages that actually sell. Even with these nine steps, a sales page will not be effective if the sales copy does not connect to and adequately communicate with the ideal client.

    Today I am going to cover four pieces of sales copy and considerations that you need to get clear on when you are creating sales emails, sales pages or sales content for your offers. This will apply to almost any offer in the health and fitness space.

    Even if you do use sales calls, this is still valuable information, and information that you should consider in whatever your sales process looks like.

    The first of the four is old, but true and highly effective in connecting your potential buyers.

    Pain and pleasure points

    If you have been in sales for any period of time you have likely heard about pain and pleasure points. That’s because humans are motivated to take action based on a pain and pleasure. These sound dramatic and aggressive and can feel manipulative if you are not using them from a place of empathy and compassion.

    Your ideal client is likely going to hire you to help them with something that they have been unable to do on their own. We know that. But we need to effectively communicate that we understand where the ideal client is currently. What thoughts are they having and what experiences they may have had in the past. 

    These are your pain points. The pain points represent the current state that the client is in. From a mental, literal, and emotional standpoint.

    You can see where this would be a difficult thing to identify if you are not crystal clear on your ideal client and on your offer.

    That’s also why in Fitspro Foundations we identify the ideal client first and then the offer, and then sales later on in the program.

    I suggest having 4 to 6 pain points. And the more specific, the better. Again on your sales page or in your sales email or spread out within sales content, you are going to address and identify these 4 to 6 pain points. She is unsatisfied with where she is now but what does that look like?

    What is she unsatisfied with? What frustrations does she have? What thoughts does she have in regards to the topic of your offer?

    This is what we are talking about when business coaches say to get inside your ideal client's brain. It is not from a manipulative standpoint. It is so that you can further understand her. Because if she doesn’t feel met and seen where she is right now, she’s certainly not going to trust you to get her desired outcome.

    These pain points may be very straightforward or very “in the feels” depending on what your offer is and what your coaching style is as well.

    As far as pleasure points go, the way I teach it is that the pleasure points are where your client desires to be.

    So we covered that pain points are your client's current state. That makes the pleasure points where your client would like to be.

    • 23 min
    083 | 5 Aspects Of Any Good Training Program

    083 | 5 Aspects Of Any Good Training Program

    Today’s episode is specifically speaking about a strength or hypertrophy based program. The honorable mention will cover conditioning if that is a part of your program, but this assumes that you have an aerobic base to work with when it comes to your strength training. If you lack an aerobic base, that would need to be an additional part of your program.

    Having a strong aerobic base allows you to push for harder and longer within your strength sets. Anyone who tells you that low intensity steady state cardio does not benefit strength and hypertrophy is lying to you.

    Of course there is context within that. You will not likely train for a marathon and PR your back squat in the same training phase. But, in separate phases, the marathon training will likely benefit your potential for strength gains down the road. Simply by giving you a high work capacity. High work capacity means you can build muscle. Muscle mass is potential for strength gains. The end.

    Now, let’s dive into the 5 aspects of any good program.

    This is different than my other episodes on building out a program skeleton and what not. This post would be the specifics that live with in your program skeleton.

    First up - really a multi piece aspect.

    Squat hinge push pull carry

    An effective program can either include all of these in a single day, or spread out within a 3 to 6 day program. All of these could be used in linear periodization or a daily or weekly undulating periodization. Those details are less important than making sure the program includes all of these movements.

    The reasoning behind including these movements is to keep a balanced physique as well as strength balance. Something that can happen when we only squat or only deadlift is that we become dominant in those movement patterns and less efficient in the opposing movement pattern. It’s true that some people may favor one of these movements, but it is important that your program includes both.

    Generally speaking your deadlift should be stronger than your back squat, which is stronger than your front squat, which is stronger than your overhead squat and so on.

    While pulling is stronger than pressing, it is problematic if you can do 13 pull ups and not a single strict dip, right?

    I also want to point out that this can be for an individualized program or general programming.

    Obviously if the program is individualized to you, hopefully you have done an assessment of some kind to figure out if you need to maybe be squatting two days a week and deadlifting one day a week or doing carries two days a week to bring up your grip strength. But generally speaking, a solid balanced program will include squatting patterns, deadlifting patterns, pushing patterns, pulling patterns and some sort of carry.

    If you have strength imbalances and you follow a balanced program, it won’t necessarily undo those imbalances. I hope that makes sense.

    I don’t love using the word functional, because all movement is functional by the literal definition of “functional.” But you should be able to squat, hinge, push, pull, and pick up something and walk with it.

    I’d also like to point out that I said the word patterns behind each of those because a high box step up is a squatting pattern, a Bulgarian split squat is a squatting pattern, a dumbbell sumo deadlifts is a dead lifting pattern, a single arm kettle bell deadlift is a dead lifting pattern. I think it’s important that we don’t restrict our thinking to only a back squat when we talk about squatting, and so on. Think in terms of patterns instead.

    • 21 min
    082 | Early Lessons In Biz [some useful then, some useful now]

    082 | Early Lessons In Biz [some useful then, some useful now]

    Today’s episode is one that you need to take with a grain of salt. These lessons are very personal to me, but may apply to you, so don’t think that just because I found one of these distracting and un-useful, that it must be distracting and un-useful for you.

    Always stay true to you, your biz, and your gut, as much as you can.

    My five early lessons in biz (some useful, some distracting at the time but useful down the road) were:

    * How to decide where to hire* The power of funnels* What SEO is* Create repeatable, multi-use content* The need for email list building

    Let’s start off with:

    How to decide where to hire

    I learned this during a course I took a year and a half into business but did not yet need. The course was Elegant Excellence by Hilary Rushford. I got it when I bought B School by Marie Forleo. But I was not ready for the Elegant Excellence course.

    This was for someone who had been sprinting in their biz, likely scaled and needed to become far more efficient. They needed space to breath, and stop working in their business, rather on it. That state is a very common one to find yourself in when building your biz. But I was just in the beginning stages. I didn’t even know what a launch was. Let alone have the desire to work less in my biz. If we’re being honest, I may have had a business license, but I didn’t yet have a real business.

    In Elegant Excellence, Hilary and her team covered how to choose what position to delegate or hire first. That can be HUGE. It’s been huge for me in hiring my assistant. She now manages all of BBA for me, among a million other things, so that I can put my time elsewhere. Hiring tends to do that. It keeps you, as the CEO in your zone of genius. If you don’t know what that is, read The Big Leap. It’s the book I read when we took off for world travels in May 2018. Seemed fitting.

    Back to hiring though. I know entrepreneurs who hire FAST, very early in their biz. They are delegation queens. And that’s awesome. It was never and still is not my desire to manage people. I love my assistant because she is assertive, and I don’t have to babysit her. That’s what I need. And these are important things to know about yourself as an entrepreneur. My friend Joelle manages 5-6 coaches underneath her. That’s her system. And it’s how she scaled. She’s amazing, and to be honest she has done it more successfully than I’ve seen.

    I scaled via automation and low overhead costs. To each his own.


    This was informative that was not helpful then, but helpful three and half years down the road.

    You basically make a quadrant, four boxes within a big square.

    * In the top left is your Joy + Genius (what you love doing, plus you’re good at it.* Top right is what you like doing but it’s not your zone of genius, someone can do this better than you. For me - this is 100% web design. I LOVE designing my website. Always have. It’s a creative outlet for me. People literally have full time jobs as web designers. Yet here I am, building mine from scratch, from day one, to now, five years in. It’s just something I like doing. So I do it. * Bottom left is Genius but you don’t love it. You can do this, and do it well, but you would rather not.* Bottom right is neither your genius or your source of joy. Meaning you’re not good at it, and you hate doing it. Think taxes. Maybe not. I actually enjoy dealing with numbers. But for me, this is formatting and scheduling blog posts, or navigating Pinterest in order to drive traffic to my blog and freebie downloads.

    • 21 min
    081 | 3 Mistakes You’re Making In Your Strength Training

    081 | 3 Mistakes You’re Making In Your Strength Training

    Today we get to bro out a bit. To talk shop in the gym. Covering the mistakes people could be making.

    I often find that people could get way more from their training than they do with a few simple changes to their time in the gym.

    That is literally why I created fitdesignbyannie years ago. Between going to school for fitness training and then exercise and sport science, I would go to the gym and watch women attempt to lift weights.

    In watching them, I would think to myself, I presumably know what they want, but they’re not going to get it by training the way they are. The way I was observing them at LA fitness.

    While it’s now five years later from starting fitdesignbyannie, the same mistakes still exist.

    And that brings us to today’s episode on the biggest mistakes you’re making in the gym.

    Context is important. So let us make clear that I am referring to strength and hypertrophy based training. This is for women looking to gain muscle and strength. Let us also make clear that if you want to look “toned,” you are in this group of humans. Being toned is literally the appearance of having muscle tone at rest. Which you can’t do without the presence of muscles. The more common issue is the layers of fat over the top of said muscles that can prevent you from looking toned or instead looking “bulky.” That’s all a topic for another time.

    Let’s get into mistake #1

    * Training for strength but not using long enough rest periods

    What I mean is that you’re using a challenging weight, 75% + of your 1RM and/or RPE (rate of previewed exertion) of 8-9 but you’re only resting for 30 seconds or so. The body and it’s systems take time to recover between sets.

    You want it to recover if you’re wanting muscle growth or strength gains.

    I guess we need to note what is actually needed in order to experience hypertrophy (muscle growth). Aka what has to happen to get your GAINS.

    You need three components - mechanical tension (this is the loading of the musculoskeletal system), muscle damage (micro tears in your muscle fibers from the work being done) and metabolic stress (this is your glycogen and ATP depletion comes in).

    At the very basic level, we need these three things to make gains. And then of course you need to be able to recover from your training, and eat enough macronutrients to elicit muscle growth.

    But we’ll stick to what happens inside the gym.

    So mistake #1 is essentially that you are causing the mechanical stress and likely the muscle damage but you may not be optimizing the metabolic damage. Or better put you could be getting more out of your metabolic systems if you took a full 90 seconds all the way to three minutes of rest between sets.

    The two main energy systems used in the strength and hypertrophy type of training I’m suggesting will be your phosphagen and Glycolytic systems.

    It’s important to note that our systems, just like our three types of muscle fibers are not robots. You’re not only using ONE system or ONE type of muscle fiber in these stages. But the body will recruit or depend more heavily on one system or type of muscle fiber over another. And there are natural progressions with factors like time, exertion and intensity.

    The energy provided to our muscles in order to contract is something called adenosine triphosphate or ATP. This is how we power our muscles. And it is produced via the phosphagen system. Yay science. When the ATP is used, he loses a phosphate and becomes Adenosine diphosphate or ADP.

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