81 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, 164 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.

    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.

    080 | Relationship Between Error, Quality and Success

    080 | Relationship Between Error, Quality and Success

    The relationship I want to discuss today is one that I have lived. I have been aware of this but didn’t put an actual name to it until Dr. Sean Pastuch brought it to my attention during my appearance on the Active Life Podcast. And he said it came from Adee Cazayoux.

    I am not positive where this idea originated from, but it’s apparently called the “Success Funnel” and my plan today is to discuss my experience with this idea.

    So on that podcast with Sean, I had mentioned that I had hired a branding specialist to finally get a logo and legitimize my brand. Up to this point, five years in, I had jimmy-rigged my brand. Literally EVERYTHING you’ve seen up to this point was just me dinking around in Adobe and Canva in attempt to create a recognizable brand. Which was fine.

    But that is no longer acceptable to me or, I believe, my audience and where I want to go. THAT, is where Sean mentioned Adee telling him about the Success Funnel.

    If you picture a funnel on it’s side, you’ve got one end with a big ol’ opening, and the other end with a defined itty bitty tiny point.

    The wide open end is were we start. That can be in literally ANYTHING NEW. Learning a new skill, starting a business, learning a new job.

    Obviously in our example, the success funnel is in regards to building a brand or business. In the beginning, in the open end, there is room for much more error and low quality.

    That’s where “just start” comes from. There is less to lose, more room for error and lower quality of content production. Now, you can have high quality content when it comes to value, but not necessarily the production OF said content, right?

    So don’t get that twisted.

    This idea of the success funnel and the relationship between room for error, quality, and success is an important one to grasp, I think.

    Like I said, I’ve lived this without realizing I lived it and am living this now.

    For me, the fact of the matter is that in order to move forward in my business, it is no longer acceptable to not have a legitimate brand.

    There are stages of business - embryonic, adolescence, and adulthood. Sure you could argue there are phases in between and after those, but for now, let’s stick to those three.

    I also address pre-conception and conception when I breakdown my years in building a business. The point is, that in each of these phases, there are things that don’t matter in one phase, but have to matter in other phases.

    And let it be clear that what I do in my embryonic and adolescent phases is not what you will do. Not completely. Every business is different.

    You may start your business with a complete brand and gorgeous logo immediately. I don’t believe it’s needed in order to build a business and make money. But when you reach a point that you have multiple offers in an offer suite, a full blown website, and are on multiple platforms…it becomes an expectation that your brand is recognizable and cohesive. That it feels put together. It elevates your brand to the next level for sure. And is absolutely a part of separating yourself within your market place.

    So you can choose to brand at different stages of business, but there comes a point where it is an expectation. It’s somewhat unacceptable to not be branded. This is OF COURSE, subjective.

    I know that I have not purchased from coaches based on not fully grasping their brand even though I know they make six figures or have reached some level of ...

    079 | Life & Biz Q2 Review + Q3 Planning

    079 | Life & Biz Q2 Review + Q3 Planning

    If you don’t know, I am a big fan and supporter of using quarterly planning in life and business. Really it’s like creating a macro phase of strength training. Same concept. You define a large goal or two and then plan out months and weeks and the process by which you plan to reach those goals.

    We are half way through this very historical and interesting year of 2020, and quarter two was made up of months April, May and June.

    Let’s start off with the personal reflection, current situation and future planning. I think this is fun and I always enjoy hearing other people’s perspective and processes, which is why I choose to share mine with you.

    Because so many of your 2020’s have not gone as planned, I think it’s important that we give that the space it deserves.

    So pre rona, the plan for us was to travel through the first week of June, come home for three months and then take off for a 4-5 month road trip through Iceland, Scandinavian countries, some of Russia, Scotland and Ireland. That would have been Sept through Jan 2021.

    The rona sent us home early as Japan began to shut down in April.

    So, a month and half early, we bought flights back home, to the US. After about two weeks being home, we had some decisions to make regarding our future. The plan after 2021 travels was to possibly buy land or a house or both.

    So long story short, we decided to do that NOW. And if you haven’t caught on, Nate and I tend to just do the things.

    Less than one month after being home, Nate, my sister and our nieces and nephew drove out to a piece of property, we inquired with a family member in the title and building community, and started seriously pursuing options for purchasing land.

    Three properties and exactly two months after being home, our offer was accepted on a 5 acre lot.

    So, there’s that. 2020 plans quite literally flipped on their heads. But beautiful nonetheless. It’s a different adventure than we had planned. But an adventure nonetheless.

    In the meantime we live with my mumsie and are figuring details out as we go. Taking action, and rolling with the punches.

    While your 2020 plans may have been a bust, or perhaps you experienced loss during the last six months; loss of income, social interaction, maybe you even lost a loved one, 2020 is not forever and perhaps you got to rest or have a period of rest coming. Maybe there is an even better opportunity ahead. I don’t run the universe, so I don’t know. And I also don’t say that to be toxically positive. Grieve losses, be disappointed. And maybe there’s good too, in the present or in the future.

    Okay, now that you’re up to date on the Millers, we can discuss business.

    You see, business is largely based around our lifestyle. So I don’t plan my business schedule and launches or product creation until we have our travels planned. That way, I can make sure it’s cohesive.

    But now, travels are postponed. The Scandinavian road trip is not off the table, just not happening in 2020.

    You can track whatever you like in your quarterly review and planning.

    This may pertain to life goals and projects, or business specific goals and projects.

    My life goal for for 2020 was to have a plan for post travel life and to have the second half of 2020 travels planned. Now we’re clearly buying land and building. So that life goal has been decided and is now taking shape.

    In business, this looks like number of people in certain programs, and hitting financial goals.

    078 | How To Build A Reputation On IG w/o Exploiting Your Body

    078 | How To Build A Reputation On IG w/o Exploiting Your Body

    If I have been known for one thing on Instagram from day one until now, it is hands down, my reputation for not exploiting my body, but still providing value and growing an audience.

    It can be done my friends.

    This comes up often in my DM’s. How to grab attention, get interaction and grow without showing your butthole.

    That’s the goal today - to give you some legit ideas on how to make that happen.

    It can definitely feel easier to just post a flattering photo with some suggestive skin. But let’s keep in mind that this action may not attract the audience you’re truly wanting or the reputation you're working toward, and that matters when it comes to people actually paying you money for your services.

    I always say that if you can’t grab attention on Instagram without exploiting your body, you simply lack effort, creativity or both.

    Remember - butthole tactics are easy.

    We are not taking the easy route.

    You must get creative. And I might add, this should be fun! It should be fun to prep content and think about how it’s going to be received.

    Ways we can do this:

    Use words

     - we’ve talked about the hook before. This is your first sentence. What grabs the viewers attention.

    Having a good hook is important. But step one is the photo, image or graphic. That’s what stops the scroll right?

    Something that is becoming more and more popular and has been wildly successful for me is to essentially put the hook as the actual post.

    That can be just text as the photo or an applicable photo with text added next to or over the photo. If you go to my Instagram you can find examples of both.

    These are bold statements, which grab attention, and more importantly, don’t involve my butthole.

    Make the words polarizing

    * either stand for something, or use attention grabbing verbiage.

    I tell my pelvic floor specialists to use the word vagina. It grabs attention. Then they can educate and make their legitimate point in their caption. But no one is stopping their scroll to read about incontinence.

    I did a post comparing and defining the differences between the single leg RDL and single leg DL. Instead of using text on the image that said RDL vs DL, I said “stop mixing these up, they’re not the freaking same.”

    Which one is more likely to catch attention?

    And which one are you more likely to read?

    People so often underestimate the power of words. Or know the power of words but then don’t leverage that power for their own brand and business.

    Use funny, playful, or questionable photos:

    * a smile is great. And those posts are needed. But we want to draw people in, away from scrolling.

    This can be done by simple facial expressions. Ones people can relate to. You see this all over my feed.

    Be expressive. Play with your expressiveness.

    Serious faces amidst smiles are intriguing to people.

    Me making a confused and frustrated face matches a post about small biz taxes or not understanding how to write efficient programming.

    Instagram is a visually creative platform by nature. Push into that.

    One of my FitsPROs, colleagues and gram friends creates super relatable and hilarious g...

Customer Reviews

5.0 out of 5
164 Ratings

164 Ratings

93jp931290 ,

Thank you!

I’ve been binging all of Annies content on Instagram and her podcast and I’m about to give her all my money between her business courses and her strength training programs. 😂
I love the way that she approaches business and strength training, it’s so different than pretty much anyone else out there and it’s helped me in my journey . Thank you Annie!

j_shea ,

So Helpful!

Love this podcast! Tremendously helpful in starting a fitness journey in person & online!! 💕

Laura Hop ,

Knowledge nuggets for all!

Things I love about this podcast:

- They are short & to the point. We’re all busy people, so I appreciate that Annie gets to the point and simplifies it. Short and sweet- just right for my ADHD brain!
- Annie is personable- she talks to you like you’re having a convo. No overwhelming jargon- she keeps it relatable.
- FILLED with knowledge nuggets. For fitness professionals, fitness enthusiasts & fitness beginners. This girl knows her stuff!
- Her insights are applicable- not only does she give you knowledge nuggets, but tells you how to apply them.

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