100 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
    • 4.9 • 223 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.

    112 | Exercise Programming Questions Part 2

    112 | Exercise Programming Questions Part 2

    112 - Programming Q’s Part 2







    If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz.







    And while you’re on the site, snag all the free resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.















    This is a two part series, answering programming questions from the gram fam. In the previous episode, we covered the following questions:







    * How you set up individual periodization for 1:1 client?* What are your first step during intake and how do you execute them? Assessments* What movements to assess during initial assessment* How to assess for imbalances & How to work through muscle imbalances* Logic to pairing movements - SUPERSETS/TRI SETS * How to know how to include different movements (vertical, horizontal presses/etc) / Push pull ratios* Controversial movements (pull behind the neck etc)* When a client experiences tightness, how to modify/communicate?* How to order movements







    So go back and listen to that if you missed it. I did order these somewhat in a sequential manner. So we started with assessments and things of that sort. Now we are getting into training protocol, muscle groups, frequency and so on.







    Alrighty, let’s get started with programming part two:







    Best strength training protocol







    I am not aware if there is a BEST strength protocol according to literature.







    But some tried and true methods for strength are wave loading, and Wendler 5.3.1. 







    A lot of 1:1 programs look similar, is it wrong if two look the same? similar?







    In short. No. It is very normal for 1:1 programs to have similar structure. 







    With time, you’ll figure out what leads to successful outcomes. You’ll repeat parts of this in multiple programs. If you use 10-20 exercises, there will be a similar use of exercises and structures.







    As long as it fits the goals, assessments, and accessibility of the client, you’re good.







    How often to train given muscle groups?/How often to hit the same muscle groups







    Generally speaking minimum of 5-7 days between hitting the same movements and or muscle groups.







    Put simply, we need enough to to recover between lifts but not so long that we aren’t experiencing progressive overload.







    With that, think of weekly vs daily volume as well. You can destroy a muscle group in one sitting and wait 5-7 days to touch it again, or train multiple sessions per week with less destruction. Remember soreness is not a prerequisite for muscle growth.







    Mechanical tension is your main pusher of hypertrophy. So hitting a muscle group every 3-7 days should allow you to progress and recover from mechanical tension.







    There is no finite answer to this.







    Generally speaking, every 5-7 days at minimum.







    Should you always test workouts before programming for a client?







    No. But also, I think this is far more important when you’re a young coach or interning. There is truth to practicing what you preach in a literal sense. I know what my BBA clients feel like when they perform high volume, oxidative squats because I’ve done them. I know what it feels like to pair hip thrusts with Bul...

    • 20 min
    111 | Exercise Programming Questions Part 1

    111 | Exercise Programming Questions Part 1

    Programming Q’s part 1







    If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz







    And while you’re on the site, snag all the free resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.















    A while back I asked my instagram crew to drop all their programming questions. At the time, that was market research for something I’m working, VERY. SLOWLY. on behind the scenes. But I didn’t answer the questions at that time. So, here we are, using podcast 111 to rapid fire answer 22 programming questions.







    These have been compressed and combined into like topics or questions. We’ll go one by one and hope I can get through these in a timely manner.







    How you set up individual periodization for 1:1 client?







    My individual periodization is always a combination of things. Their goals, time, assessment etc. Which we gather through our on boarding process.







    I like to use 4-5 week training blocks, in which workouts repeat week to week. This way we can gauge progress, build solid patterns, and know what we need to progress next phase.







    What are your first step during intake and how do you execute them? Assessments?







    So, yep. For 1:1, I have used several types and combinations of assessment approaches.







    Since taking the Active Life Immersion course, I use both the flexibility and mobility assessments as well as their strength/balance testing. Some pieces have been removed as they don’t apply to my clientele. I am currently reading through and trying different assessments and applications from Dr. Aaron Horschigs “Rebuilding Milo” book on addressing common injuries and building strong foundations for weight lifting.







    What movements to assess during initial assessment?







    If you don’t have a certification like FMS or gone through Active Life Immersion course, nothing is stopping you from creating your own assessment.







    All you need to do is determine what type of training your athlete will be doing, and what information you need in order to determine that athletes baseline.







    * This can include components like, but not limited to:







    * Flexibility (passive ROM)* Mobility (joint by joint active ROM)* Strength balance (in reference to side to side differences as well as pushing and pulling etc)* Muscular endurance* Cardio respiratory endurance







    So on and so forth.







    The assessment I use from start to finish takes two weeks. So change your view or idea of assessment if you’re thinking one time consult. For you, maybe that’s true. But it’s more than likely NOT. Include what YOU need in your assessment, and take as long as you need to gather quality information.







    How to assess for imbalances & how to work through muscle imbalances?







    This is going to be a two part deal.







    I mean, the most simple way to assess for imbalances to test side to side strength with lower body and upper body pushing and puling exercises. There’s no right or wrong choice here, but you need to be able to retest, and be consistent.







    As far as imbalances like squat dominant or pushing dominant in comparison to deadlifts or pulling, that comes down to testing strength and/or endurance within those movements as well.

    • 22 min
    110 | 10 Things to Remember In Your First Year of Biz

    110 | 10 Things to Remember In Your First Year of Biz

    10 things to remember in your first year of biz







    If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz







    And while you’re on the site, snag all the free resources you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.















    Something I always love is when a business mentor or even fitness coach who has 10+ years of experience can continue to meet the newbs where they’re at in their journey. They never lose sight of the beginners no matter how advanced the professional is now, in their craft.







    To be clear I don’t consider myself to be one of those people, YET. But I am now five to six years deep in biz and my fav people to work with are (as of now) those in the first 1-3 years of building their online biz.







    Thus, we have today’s episode. Where my goal is to give you some helpful reminders for your early years of navigating online entrepreneurship.







    Let’s us begin with a prelude.







    You’re going to mess up. You will say the wrong thing, send the wrong link, or no link at all. You’re going to offend someone. Your stomach is going to end up in your butthole more than once, for various reasons.







    Okay? That’s your prelude. Being a business owner will undoubtedly humble you. It’s in the nature of entrepreneurship. In putting yourself and your gifts into the world. So, just prepare for that rough 20% of this journey. And as hard as it can be, let those experiences refine you as a human.







    Now, 10 reminders for your first year of biz:







    It’s going to take longer than you think







    I’m really just lifting you up here. I know. But I like to keep things real. And not in a cliche way, but like ACTUALLY real.







    My husband and I were blessed enough to let us know the realities of marriage before we got married almost eight years ago. It’s not a fairytale, we’re not here to make each other happy. We’re responsible for our own happiness etc. it wasn’t a downer. They just painted a real picture of marriage and it was SO HELPFUL for us.







    I don’t depend on him to make me happy, vice versa. We’re on a team. He has his roles, I have mine and we keep our goals on the same page. With that, we’re not experts, don’t have kids, etc. but we had the same mindset before we got married that we do now, poor, well off, all the same.







    Sooooo what the shit does that have to do with business? We’re in this for the long haul.







    And you need to be in this for the long haul for your business.







    It takes time to build a solid offer, find your niche and scale that to where you want.







    That’s all very individualized. But where quick results are promised everywhere in the online biz space, I’m here to ask if you’re still down to build your biz even if it takes 4 years?







    Only you know that answer. But realistic expectations go a long way in how you take action and respond within your biz.







    You don’t know what you don’t know - 







    Don’t beat yourself up for not knowing something, NOW YOU DO.







    Be willing and eager to learn. And remember learning means being wrong from time to time.







    Have grace for yourself - there’s so much a solepreneur has to do from building sites and tracking numbers and setting up email automat...

    • 21 min
    109 | My Favorite 2021 Decisions so far – Quarter 1 Review

    109 | My Favorite 2021 Decisions so far – Quarter 1 Review

    Heyo! I thought I’d do a little quarterly review and planning episode recapping quarter 1 over at Annie Miller Concepts. I always love hearing what others are doing, what has worked, and hasn’t worked, so on and so forth.







    These types of episodes are insightful, relatable and hopefully helpful to you - even if you’re ahead or behind me in business.







    Also, today we’re going into life and business because the two are intertwined, naturally. One affects the other. So we must consider them both.







    Before we dive into my fav choices in quarter 1, we had some stressful moments, as is life. So we’ll note those within the positives along the way.







    First fav choice of 2021:







    Annie’s Daily Dose







    I cannot tell you how much I have loved doing Annie’s Daily Dose, daily emails. Bless my assistant, Maddy, for scheduling them all month to month. It’s shown that people will open emails everyday. And that email is most certainly not dead. It just needs to be valuable + digestible enough for the reader.







    It’s truly been a joy - and they’re shared on the gram, or I receive a response via email everyday.







    If you don’t know what I am talking about, hit up the site and sign up. What do you have to lose?







    Next fav choice of of 2021 which was actually a 2020 choice and project. But we’re seeing the fruits and functionality in 2021:







    Evergreen funnel for FitsPRO Foundations







    I am beyond pleased with this decision. It was quite frankly a bitch to get set up, and in the first week we had over 200 people stuck in waiting on the email list. So they weren’t getting the emails. I about threw my desktop through the wall. But between myself, Convertkit senior support and Maddy, we got it working. Even if it took a month - kid you not.







    Still worth it. I loved creating the Free Workshop - Your biz, Your way: 3 Steps to Build a Profitable Online Health and Fitness biz, and she’s doing well. You can sign up for that here!







    The plan for Fitspro Foundations was always to eventually have it be an evergreen course. But she needed a year or so of live launches before converting her to evergreen.







    In fact, making it into an evergreen course has definitely made me want to play with this approach to Built By Annie and other offers. That’s still to be determined.







    Next up fav 2021 choice is a big life/biz one and I am loving it the most.







    Pulling back - social media preparation, less time on the app (but same output)







    As you can imagine, I expected to love this. But I'm like, REALLY loving it.







    I discussed this in my 2021 plans. Essentially I am putting out the same volume if not MORE volume of content, but spend far less live time on the app. So February and part of March for instance, I spent from 8:30-9:30 and 4-5 on the app, posting and interacting, DMing etc. Then every two weeks or so I’d scroll reels to save and like audio for when I batch my reels.







    Reels, as a little side note here, were also a fav decision in quarter 1. I wasn’t a huge fan of reels until I found the TYPE that I enjoyed creating. That’s a big key. You can do so much with short form video. Find what you like and makes sense for your content topics or style. I love humor and entertainment WITH education. So that’s the direction I’ve gone.







    I will likely do a podcast on how I gained 3,000 followers in one month from doing reels and posting twice per day.

    • 21 min
    108 | Considerations to Make Before Using IG To Grow Your Biz

    108 | Considerations to Make Before Using IG To Grow Your Biz

    Here’s the deal, Instagram can be great. Platforms are neutral things. We then assign good, bad, or any other label you like to them. IG is literally the ONLY app I personally spend time on. My husband does as well, but he loves him some YouTube. I do not have Twitter, TikTok, Snapchat, Facebook, YouTube, or any other app on my phone in regards to social media. If you consider podcasts social media, then I have Apple podcasts as well.







    But IG is my go-to for consumption. And with that, I create far more than I consume. We actually had the task amongst some colleagues of mine to estimate how many hours per month we spend researching, creating, interacting, or being on social media. I came in around 40 hours a month. Others were all all the way up to 80 hours per month. It was a scary metric to calculate. I think we “know” how much time we spend on social media…but to get real REAL with yourself is quite nerve-racking. It was for me, anyway. And that was only looking at time as a CREATOR. Not a consumer.







    So if you’re looking to or you DO use Instagram as your main social platform to help build your brand, whether online or not, let’s consider some things. Maybe IG is for you. Maybe it’s not.







    I’ve talked in previous episodes about starting with ONE platform where you build the bulb of your audience and provide consistent free content. Then creating a web like structure where your content can go further, and live on multiple platforms.







    I do believe IG and Facebook are the two superior platforms for building an AUDIENCE. One that interacts on a pretty intimate level for a social media platform. On FB we have groups and pages. Whereas IG is one big pool of humans.







    So, I do for sure suggest ONE OF THESE, especially for online brands. I loathe being on Facebook. I only have it for ONE group that I manage. And even then, I check it once per week. I also don’t love being IN FB groups.







    I am sure some biz coaches would tell me I am missing out by not being active on FB. Maybe I am. But it ain’t happening. I would much rather use Pinterest to drive traffic to my site and podcasts vs putting time into FB. And hey, maybe I change my mind in the future. I know I will eventually use FB for ads. But that’s it.







    This brings me to my first considerations for hosting and growing your brand on IG







    Is your niche there?







    Do you enjoy the platform as a whole?







    AND is there a type of content on the platform that you enjoy doing?







    First off, if your niche is not there and you cannot solve their problem through this app, don’t waste your time. Being on IG is not a wise choice for you.







    Secondly, yes, you can be present on IG and not enjoy it as a whole. But what’s the payoff? I don’t know. Could your time be better spent on another app? One that you resent less? Enjoy more? Do you have more leverage on another platform? YouTube? Tiktok? FB?







    You need to be where your niche is and where you can help them most effectively. AND ideally you enjoy most parts of that process.







    Something I love about IG is the context I can provide to my topics and the humanness of it. I think it has the potential for professionalism and humanness which is ideal for a personal brand.







    And to the last question in this first section - is there a type of content that you enjoy doing on this app? IG gives you SO. MANY. OPTIONS. There is this common misconception that you have to do it all. That’s just not true. I follow accounts who literally ONLY post memes. Or mostly post IGTV episodes. Shoot, I even follow people who still only post a photo and solid cap...

    • 18 min
    107 | My 10 Go-To Exercises for Strength & Hypertrophy

    107 | My 10 Go-To Exercises for Strength & Hypertrophy

    Let us begin by thanking me, for bringing this podcast to you. And thank you for giving me the time of day. You’re the best...







    If you’re here for the business side of things, then go ahead and join my free on demand workshop, Your Biz | Your Way - 3 steps to build a profitable online health and fitness biz







    And while you’re on the site, snag all the free resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.







    ___________________







    We are getting fitness-y today with my 10 go to exercises for strength and hypertrophy, specifically.







    Most people have their go to 10 exercises even though they haven’t directly identified them.







    These are the exercises will likely be the most bang for your buck + exercises that you ENJOY and WORK WELL for you.







    Why identify these?







    Well, especially when it comes to intuitive lifting, or lifting on the fly, it’s nice to have these go to exercises in your back pocket.







    When I traveled the world for a year, it was easy to throw together workouts when we’d get a gym membership or a drop in, because I know my GO TO exercises.







    Here they are in short, and then I’ll break down WHY I have chosen each one as opposed to other potential exercises.







    Also, I have this in an old IG post if you really want to go digging, but I’ll also tell you here, where each video was taken, IF you don’t happen to go searching for the post.







    10 Go-to Exercises:







    Front squat (Chiang mai)







    Sumo dead (Budapest)







    Hip thrust (Arequipa)







    Bulgarian split squat (Budapest)







    B stance Romanian Deadlift (Santiago)







    Bench press/Push up (couldn’t find Vietnam bench video, so you get Peru)







    Strict press (home lol)







    Pull up (Burges, Belgium)







    Seated Row (Chiang Mai)







    Farmer Carry (not videoed)







    If available high box lateral step ups or pull up machine step downs.







    I hope you can see that these are, for the most part, based around the five mother lords of movement - push, pull, squat, hinge, and carry.







    Within those top ten, are then your unilateral (single arm and leg) variations of those. Which are also game for your top 10.







    Starting at the top...







    1.) FRONT SQUATS







    I chose front squat over back squats because I can personally get more out of front squats than back squats. I get a larger range of motion due to the upright chest. The pillar strength demand is intensified, and IF my low back is irritated or I am short on time, front squats are just a more comfortable option for me. And they light up my quads and glutes.







    2.) SUMO DEADLIFTS







    You notice that I opted for sumos over conventional dead’s. I highly enjoy both variations of dead lifts. But sumos are my preference especially while traveling. I enjoy the mobility piece of them. That’s the only thing missing in conventional for me. Though I feel anatomically I fit both positions very nicely. Some people will have a large draw to conventional or sumos based on their body’s natural ability to get into the set up position. That’s totally fine, and normal.







    3.) HIP THRUST

    • 19 min

Customer Reviews

4.9 out of 5
223 Ratings

223 Ratings

luie__ ,

Incredible

If Annie is giving us all of this info for free can you even imagine where we would be if we could borrow her brain for just one day? HAHA, if only.

Seriously though, the value here is absolutely unbelievable and I’m so grateful for this resource. Thank you Annie! If you’re someone out there looking for amazing advice in the online health and fitness space, start listening☺️

Bmarsh14 ,

So much FREE CONTENT!

I came across Annie’s platforms only a year ago but in that time I have learned so much from a coaching standpoint that I have learned from other creators in over double the time. She lays things out in such a digestible way that I can’t help but come back for more. From a business standpoint and personal life standpoint, this is my go-to to learn and grow! ✨ Thanks so much for all your efforts to help us to grow as people, not just coaches or your regular fitness consumers.

clothesknit ,

You need this podcast.

I’m not a FitsPro but I still love this podcast and learn so much from Annie’s wisdom that I can use in my personal and professional life. Need inspiration or motivation? Annie’s your girl. Trust me on this.

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