The FITSPRO Podcast

This is going to be a shorter episode, but one that hits close to home for me and many of my clients I think. Fun story - I drafted episodes 121 and 122 and then asked Nate, my husband, what should my next podcast be about. He immediately said “dinosaurs.” But then he followed up with “creating from joy” and I was like OH SHOOT, YES. Thus you can all thank and/or blame Nathanael for this episode about not letting money or pressure take away from creating for joy.

At any stage of business but especially at the beginning, it can feel like you have to create content in order to make money. It can be very easy to create from a place of scarcity. If I don’t post I won’t get clients.

Where there is 100% truth to that, I want to encourage creation from a different perspective today.

This is something that has come up recently with two of my business clients. The “pressure to create” completely ruining the creation process. Sucking the joy right out of something that brings both of these women joy - if money and pressure are not linked to it.

My clients who create the best content (meaning it lands with their audience AND leads to growth for their brand), create content they want to create.

THAT is what today’s talk is about. If you feel pressure to create content, or you feel like your content creation is fueled by checking boxes and making money instead of BEING CREATIVE, you need to listen up.

First off, we all feel that. The pressure. But I’d argue that if you’re not creating content that is joyful for you to create…it’s a bit a of a waste. Right?

A practice that has become a staple in my own business is to create when I feel “off” or “down” or “bored” or “pressured.” But not just to create. To let go of all the “rules” and just make what I want to. Because I believe that’s what I was put on this earth to do. I used to believe I wasn’t “creative” because I struggle to create original things. I think very practically and analytically. But being practical and analytical in nature does not mean I cannot also possess creativity. And the same is true for you.

Creativity can express itself in so many ways. Drawling parallels between concepts is creative for instance. Making people laugh can come from creativity. It’s not drawing, or design alone.

Thus, when I feel like I need to make sales, or disconnected from my audience, or this odd pressure to check all the boxes, I just do WHAT I WANT.

I think this comes from my idea freedom which is “what I want, when I want.” I feel joy when I have options and the freedom to decide what I want to do, when I want to do it. So I lean into that. I hate that term. But it fits. That’s what we’ll get into now…

When the pressure, self-imposed or otherwise, starts to set in, how can we change direction towards joy in our creation process?

So, my first question for you is - what do you enjoy creating? If you don’t know yet, you’ll only find out through trial and error.

AND let me point out - it doesn’t have to be content. It can be an email, blog, workbook, podcast, apparel.

Fun story - my most recent dino + gains apparel launch was birthed from boredom and frustration. An apparel launch wasn’t in the yearly plan. I was supposed to be working on a course, and I was frustrated and bored with that content. So I just said screw it, let’s take a break. But then I had no plan for the break, so I started playing with designs in Canva. After three hours or so, I accidentally built out an apparel line. Launched it a week later. And I am so so so in love with it.

Instagram recently announced that they are a video-centric platform. Pinterest started allowing video and swipe-style graphics in 2020, and YouTube favors long videos cut into shorter segments. 

Video is the future, and we’ve known that for a few years now.

So, what does that mean for those looking to start or grow a biz in 2021?

You best get comfortable being on camera. Kidding, kind of.

I want to leave you with three thoughts and ideas if you’re starting or running an online business in 2021.

It’s never too late to start, but it also probably behooves you to start and learn NOW. So do listen to this episode with a sense of urgency. Okay? Timing is real, and I get that. Of course. But if you’ve wanted to start a biz, or even just creating free content, let’s go ahead and START.

A few things to note about video - there is not one way to do video. As you listen in, prep your brain to open to video. Now, there are some things you truly despise. I HATE SALES CALLS. I hate hosting them. And I hate being a customer. I would so rather read a sales page, and just purchase something on my own.

This hatred is not rooted in being bad at or insecure in a process with which I am unfamiliar. That’s the difference I want you to explore if the idea of video doesn’t spark a joyful light in your soul. 

So ask if it’s that you ACTUALLY hate the process of creating video-based content, or if it’s because you don’t know how, think you’re bad at it, lack confidence or any other reason.

Let’s begin.

Question one:

WHY YOU SHOULD CONSIDER USING VIDEO FOR YOUR ONLINE BIZ?

First off, video is more captivating than a still photo. It’s just a thing. And in an online world where people are more stimulated than ever, catching someone’s attention is what we’re after. Video can help us do that.

Video has movement, and movement draws us in when compared to a still photo or graphic. Would you agree? I have no study to back this. So, take it for what it’s worth.

We’ll get into types of video you can use because there are ENDLESS options and I hope to give you some ideas, but for now, how have I seen video positively impact my biz?

Video has the potential to expedite trust, and knowability of a brand. It CAN be more intimate than other types of content. Again, we’re talking about potential. Not a guarantee. The content has to be good, and aligned with your audience to do anything. But when compared to still content, video can lead to quicker connection I believe. I certainly feel like I “know” or want to engage with those who I see in their IG stories than those accounts who I don’t. Maybe that’s completely off, but it’s just a small example.

So…

DO YOU HAVE TO CREATE OR USE VIDEO?

In short. No, you don’t have to do anything. BUT in speaking with some very established humans who have far more knowledge about business growth and the future of the online space than I do…I encourage you to explore how video can work for your biz.

You do not have to use video to grow your business. The other options still exist - podcasts, and written form content, photos and graphics, etc. I follow plenty of people who have not created a single piece of video content on instagram. BUT, I’ll also point out that these accounts have already built a substantial following and growth is likely not their main goal. I could be wrong, however. 

Ultimately,

This episode was inspired by answering several programming questions over on the gram. My audience seems to want to know what type of programming works for what type of client. And how we program beyond 1:1.

Some professionals are 1:1 or nothing. And I get that. Because nothing will get you more personalized results than working with a 1:1 coach. But what about those who don’t need 1:1 or can’t afford 1:1 services? Are they not deserving of quality fitness programming? I think not.

We can’t talk about this without touching on the idea of scaling your health and fitness business. I’ve said it before. But we have two options which both stem from one idea. The idea is to create more of YOU - to reach more people with your services.

That can happen via two main paths or a combination of them both:1. You can hire more 1:1 coaches to fill gaps in your coaching while offering the 1:1 service you’ve built. 2. You can take what you’ve learned from filling your 1:1 roster, and create a lower-touch membership or group program. This is templated, or mostly templated and people can do it without needing you as their 1:1 programming coach.

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.

Today’s episode tackles the latter of those two options. Templated programming for the masses.

It is needed, there is space for it, and it’s lucrative. We can reach more humans with a lower demand on our personal time.

This is not for everyone. Maybe it doesn’t fit your long term business model. But if you’re listening to this episode, I assume you’re interested.

Before diving in, I am not your program guru, the smartest, or best at programming. So, take what makes sense for you, and discard the rest.

Creating program templates can be a great tool even for 1:1 coaches who find that many of their clients need the same thing, or have the same issues. Maybe you find a general week set up that worked really well? Save it as a template. Like a skeleton.

So, let’s get after it.

We’re going to cover TIMELINE, as well as what goes in the program.

How many phases are you creating? We cannot just start programming willy nilly. We need structure so that we can make sure we get done what we’re trying to get done.

You’ll determine the length of your program time via consideration of your biz and offer model. How often are you opening the doors or launching? Is it a program you want people to be able to stay in and/or repeat time and time again?

I am sure you can see how these questions would help guide the length of the program and how many phases you need to create. Some coaches have ongoing programming that they create month after month forever and always. That’s an option. Some coaches have 12-16 week or 6 month programs. Some have 12 month programs. And these can likely be repeated, or not.

Nothing is right or wrong. That’s important to grasp. You simply get to choose and what to make sure it fits with your big picture plans for the program. :) If we’re scaling, we want to make sure the program is, well, scalable.

2021 Instagram takeaways for business owners...

Oh Instagram - it can be a flaky beezy, that’s what we can actually count on.

I asked my IG audience what Instagram’s enneagram would be if it had one.

My favorite answer was that it’s not on the chart. It has an identity crisis. I’ve never heard something so accurate.

So, with IG and it’s ever changing, now ALGORITHM(S) - Yes, PLURAL - what are creators and brands to do?

I don’t pretend to have all the answers, but I do have a few takeaways after observing and taking active part in some of my data collection in the first six months of 2021.

That is what I plan to share with you today. Take it for what it’s worth. And remember that no matter what, consistency is the actual key. I've been on that god forsaken app for seven years, okay? Those who have “succeeded” either in audience size, interaction, income or all of the above, have been the humans who have done the damn thing day in and day out for YEARS. They’ve rolled with the punches or stuck to their guns and said “I do this one thing really well, and that’s what I’ll be known for, period.”

So, please don’t mistake this episode for a quick fix or some 3 steps to 3x your following in 30 days. No, fuck off with that. Gag me, what a joke. These are practical ways to play the game while like, keeping a hold of your dignity and maybe, just maybe your sanity. But I’m not making any promises.

Alright, let’s get into it, shall we?

Be choosey

I am sure you know by now that you can now make money directly on the app - I keep getting pressured via IG badges to sign up to get paid while going live or something else). I just have to give IG my social security number, and bank information. It’s a no for me.

Listen, that’s the point of this suggestion - remember why you’re on the app. Are you on IG to get paid by IG? Because that’s a flimsy business plan if you are.

My guess is that you’re there to build an engaged audience who you actually enjoy; and to eventually drive those audience members to your business products or services. Yes? Let’s keep our eyes on the prize. Not be distracted by the shiny objects.

Be choosey - I’ve said this what feels like 500 times on this podcast. But yes, I encourage you to always try out the new features. Because you truly can’t say if something is for you or not until you give it a go. I thought I’d hate reels and I find them so enjoyable to create now. I’ve also transitioned from doing mini trainings in my stories to uploading them via IGTV. Technically I could do both of those repurpose. My point is, never count anything out. You’ve got nearly endless tools and options with IG. Find 1-2 things you can do well. Do them YOUR WAY, and get good at them. Be choosy.

And also…

Do what you want in your business - 

I have been encouraging business clients and FitsPRO’s to push into having fun on IG and creating what they want to simply because they want to. It can be very easy to let the algorithms and lack of consistency in the effort : result ratio get you down. To suck all the fun out of creating things.

And I truly believe that if you’re trying to build a brand using instagram, you’ve GOT to find a way to enjoy it. Why would you expect anything different than someone who hates weight lifting to repeatedly force themselves to use weight lift to get fit rather than exploring other options that they might actually enjoy? Don’t be that person, but in terms of instagram. 

Sharing 4 training methods for intermediate lifters!

Once a lifter has gone through a few bouts of linear progression, what’s next?

They’ve got a 1-3 training years under their belt. They’re familiar with different exercise variations, tempos and working with percentages or RPE. Do they just keep repeating the same linear progressions? Or hop to a new program?

In today’s episode, I hope to give coaches and maybe even trainees some ideas to research and/or implement into their programming. Maybe you already know of these training methods, maybe you don’t. I won’t simply be listing them off, but giving insight into how one would apply these methods into an entire program - including accessory work.

Before we get started, please be reminded that I am not your movement or programming bible. These training methods are tried and tested - like through scientific studies, not just “tried and tested” anecdotally by humans. Take what makes sense for you, ponder it, and stay curious.

Now, I use bits of all of these throughout my 36 total phases of programming inside Built By Annie. Thus, I am partial to them. I just think they are solid training methods to introduce to intermediate lifters. Call me biased, because I am in this sense.

First up!

Conjugate training method or Daily undulating periodization (aka DUP)

I was first introduced to this approach via my chiropractor as we rehabbed my back injury (which happened during squatting). Yes, my back rehab involved squatting three times per week. So, let’s get into it.

The daily undulating periodization is a type of conjugate method. If you read the definition of both from multiple textbooks or the interweb, you might be like…so these are the same thing?

* Conjugate method: Repeating the big lifts multiple times per week, in slightly different ways* DUP: Changing the volume, rep scheme, intensity of main lifts daily rather than phase to phase.

Same same, yes? For the sake of this episode, yes. Also, I am unsure who FIRST brought DUP to the table, but I know Poliquin has talked extensively about undulating periodizations in general. And though we’re talking about DUP, undulating periodization is also widely used in a weekly fashion - which will make more sense in a second.

In a traditional and even non-traditional linear periodization you might see:

* Monday - Bench * Tuesday - Squat* Wednesday - Rest* Thursday - Overhead Press* Friday - Deadlift

You could have many other set ups, but the point here is that you’re hitting each big lift ONCE per week, and changing sets and reps, or other factors of said big lifts on a 4-5 week basis. Performing each lift once per week.

With conjugate or DUP, the big lifts are performed three days per week (this is most common from my understanding). That is also *most* common with the big three powerlifting movements of Squat, Bench, and Deadlift. If, like me, you also add overhead press, you simply juggle a bit more, or maybe only hit OH twice per week.

TECHNICALLY - astrix all over here…You could use a DUP for ONE movement pattern which is a weak link in your training. For instance, squatting three days a week if your squat is seriously lacking. Or benching three days per week if you need to bring up your bench.

So how do you hit one, or all big lifts three days per week and not destroy yourself? Fair question.

Rather than having a “power phase” a “strength phase” and a “hypertrophy phase” you do each of those, once per week,

It's time for a Listener Q&A, but first - 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 at anniemiller.co/resources - you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.

Tune into Episode 118 to hear the answers to this Q&A:

* Entry pricing - start low, Build client base then raise? Come in strong?

* So many of you had eye patches as kids! - “We need the eye patch story”

* Travel plans

* Plans for taking over the fitsPRO world?

* Siblings? And How did you get into fitness?

* Were you a leader or follower growing up?

* Systems that you recommend for running an online biz?

* Main focus in biz when working a full time job/ What should be the points of focus with decreased time?

If you find value here, on The FitsPRO Podcast, then pretty please head over to iTunes, subscribe, rate and review the show. It means the world to me when you spread my message to more humans.

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ALL THE LINKS YOU NEED:

Free On Demand Workshop: 3 Steps To Build a Profitable Online Health and Fitness Business

Free Resources

Supplements: Legion Athletics Code ANNIE for 20% off

Skincare: Fré Skincare Code FDBA for at least 15% off

Bags: Vooray Code ANNIE for 20% off

How to get more 1:1 clients

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.

In Q1 and Q2 my FitsPRO’s and 1:1 biz clients have had great success with securing more 1:1 roster spots.

It’s something that is likely needed if you’re starting or growing in the online space of health and fitness. We typically start with a 1:1 offer because of a few things, which I’ve mentioned before:

* 1:1 is often the highest ticket offer - meaning we can secure solid income from the get go* It requires a smaller audience size - you can only take on so many 1:1 clients. Let’s say you need to fill 10 spots. That’s probably easier, even at a higher price point, with an audience of 300 people in comparison to filling 100 20 day challenge spots. You see?* 1:1 allows us to refine our processes - both in the onboarding and marketing space, as well as the actual process we want our clients through.* Lastly, 1:1 allows us to get great testimonies and feedback.* And bonus - gaining experience with our 1:1 ideal clients, allows us to see what gaps need to be filled, and who those gaps are for. So that, when the time comes to scale, we can create supporting offers. Or, of course, you can simply hire more coaches and fill more 1:1 spots. Or both.

So, there are some reasons that we typically start with 1:1 training in the online space before creating courses, or group programs. Though, nothing is required. As always.

Now we answer the question of how you actually FILL these 1:1 spots.

For some context, I am not speaking in terms of a hard open and close launch. You’ve opened 1:1 spots, and you’re consistently trying to bring in more applicants. That’s the scenario I am referring to throughout this episode. Okay? Picture painted.

First off, this assumes you have a landing page with an application in place - this application obviously needs to make clear to you if this person is a good fit for 1:1. That’s up to you and the questions you ask.

You can then schedule a sales call, or skip the sales call, send a contract, they pay and sign up.

With the latter, I often think a proper sales page is needed - sales pages simply cover what is often covered in a sales call, right? Who it’s for, how you function, your philosophy, the result, expectations, etc - all to figure out if it’s a good fit for the prospect client.

Once all of this in place, let’s get more clients.

It is my belief that if your roster isn’t full, it’s your fault.

Meaning - you either aren’t selling enough, you’re selling in the wrong place, your messaging is off, or a combination of these three. This is just my belief, take it for what it’s worth.

Thus, we fill more spots through:-Selling more often-Polling your audience-Making it easy & clear for the client

Let’s break these down.

Selling more often.

With my 1:1 biz clients, this always comes as a silly surprise. Not always, but more often than not, when we schedule their sales frequency (2-3 times per week at least), the applications start rolling in. Go figure.

We can’t expect applications every time you...

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.

116 | Finding your expertise as a coach In fitness

We often hear coaches encourage people looking to build their business in the online health and fitness space to “ESTABLISH YOUR EXPERTISE.”

I teach and encourage this in my FitsPRO Foundations course.

I don’t think it’s wrong. But I do think it can feel unattainable. Or like “okay but how?” “Do I just pick something, and claim it as my expertise?”

No. And I’d argue most actual experts wouldn’t even call themselves an expert. Others give them that title.

So what do we really mean? And how do you establish/attain your expertise?

We’ve got a few factors to discuss.

Before we get into HOW you actually establish your expertise, it’s important we talk about WHY this is important in the first place.

Do I consider myself an expert? No. Not in terms of having published literature or reaching millions with my work. Now, publishing literature, conducting research, and reaching millions ALONE does not equate to being an expert. But I do think a combination of these things can be helpful in building an expertise.

I could be wrong. Maybe my definition or view of “expert” is wrong. When I think of experts, I think of world renowned creators, entrepreneurs, or humans in general. I think of Shark Tank, Nicole Walters or Marie Forleo for entrepreneurship, I think of Grant Cardone for real estate and MONEY. And Chalene Johnson for all things social media marketing. I think of Mark Rippetoe, Charles Poloquin, and Joel Jamieson for the strength and conditioning, I think of John Goodman for online training. I am speaking specific to my field and specific people I have studied.

So when compared to these people, no, I am not an expert. Not in my mind.

I think of my and/or your “expertise” as your area of focus. Part of your niche. Rather your niche within your area of focus.

It’s important we determine this so that we can become the “go to” person for “x.”

When people hear pelvic floor, they think of you

Or macros, or mindset, or trail running, or weight loss, or hormone management, or movement patterns and lifting form, or flexible dieting, or pain management, or mobility.

I can personally think of 1-3 people for each of these areas of expertise. That’s the goal, but for you to be one of those humans.

This is your “lane” if you will. People come to you for “x.” Period. That doesn’t mean you can’t have multiple areas of focus, but we do want to clearly define them. For you, and your audience.

Okay? So we want to determine an area of focus or expertise so that you know what the heck you’re doing, and your audience knows what to expect from you.

Let’s now get into HOW you might begin to determine that.

Mind you, it took me 2.5 years of business to really nail down my “thing(s).” And I think that’s wildly important to point out. Maybe you find yours sooner. Or maybe you find it later.

Fear & Motivation in Our Decision Making

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.

I’ve debated making this podcast for quite some time. Mindset is not my expertise. But it is certainly a factor within my lane, if you will.

And I do think that this topic is extremely important to address for anyone attempting to build a business in the online space.

And truly, this goes far beyond business. You make decisions all throughout your day, in many different areas of life.

Today’s episode is really all about unpacking the motivating factors behind the decisions that we make. Let it be clear, that this episode is as much for myself as it is for you.

As I mentioned in my previous episode, we are all adults, this is free content, and you are allowed to take what you need from this content and disregard anything else. I trust you to do that for yourself.

Again, this topic can be applied to many many many areas of life outside of business. But for today I am focusing on making decisions with in your business and what is motivating you to make those decisions.

I think there are a lot of parallels between fear mindset and scarcity mindset. And possibly parallels between having an abundant, or growth mindset, and freedom.

Now, I have decided to make this episode based on conversations I have had with colleagues in the field. It’s always helpful to hear from and relate to other entrepreneurs who have similar experiences as I do.

From those conversations I thought heck, I might as well do this podcast.

Before we dive in, I do want to make a little disclaimer that I am not a psychiatrist, psychologist, or any type of mindset expert. I am speaking completely from my own anecdotal experience and stream of consciousness. And of course from those conversations that I have had personally.

So let’s look at what possible motivators exist for us making decisions. Because again this is for you and me both.

On a very broad scale, I believe it is true that people are motivated to take action based on gaining pleasure or avoiding pain. Perhaps that is outdated or incorrect. I am always open to hearing if someone has data or corrections for something that I have said.

So we can make decisions in order to avoid something or we can make decisions in hopes of gaining something.

Often times in my own life, when I make a decision based on avoiding some thing, or based in fear, I am making a decision that aligns with complacency.

Humans can fear many things. There is truly no limit to this. And that will be very individual to you. We can fear a reaction from others, we can fear failure, we can fear embarrassment, we can fear judgment, abandonment, and the list goes on. You can even fear success. We can fear being misunderstood, or taken advantage of, or being unappreciated. I am just throwing this out here and you can see what sticks for you.

My encouragement to you through this episode is to analyze where you might be making decisions based in fear. And what that is doing for your business or whatever area of life applies.

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.

114 | My opinion on CrossFit, the importance of your personal experience in fitness, what makes a good coach, and do certifications matter?

Today’s episode is going to be somewhat of a mash up, I have nothing more than my personal opinion on things. So please do not take this as biblical or objective truth. You can take or leave whatever you like from this episode. Because again, these are simply my opinions. And each opinion is formed through the lens of an individual, their beliefs system, their experiences and perspectives

I chose these topics based on what I’ve been asked by my audience over the years. And these are some of the most popular topics.

You are free to disagree or hold a different perspective. Please remember this is a free podcast and you are choosing to listen to it. You are a grown adult, and you exit at anytime you feel the need.

I know that sounds dramatic for discussing things such as fitness modalities and what makes a good coach, but I figure we can’t be too careful. And it’s just a good reminder for all of us.

So let’s go ahead and dive in to topic number one which is my opinion on CrossFit

CROSSFIT

For those of you that don’t know, I actually partook in a CrossFit for about a six month period of time while I was in college, and shortly after college.

So, this opinion is not coming from a space that has no experience using this form of exercise.

Whether or not that holds weight, I don’t know but I thought it was worth mentioning.

I think, completely subjectively, that CrossFit as a whole has improved hugely over the last decade. And that is how long I have been following the sport for.

I think that CrossFit does a fantastic job of building community, and welcoming people into practicing fitness. In fact, I think it might do that better than any other comparable modality of fitness.

I would say, my issues with CrossFit are around the programming, and the possible lack of building a solid foundation of both strength and movement patterns before jumping into more advanced exercises.

And I want to make it very clear that this is going to be over generalized. Because someone’s experience at one CrossFit box with one coach can be completely different from even another coach with in that box or another CrossFit box as a whole.

So yes, I am going to be making generalizations about this motive fitness.

I’m not a huge fan of oversimplifying, or overgeneralizing things. But it’s kind of a must with a topic as large as CrossFit.

I certainly don’t think that only Olympians should perform Olympic lifts. That’s silly to me. Well Olympic lifts and some of the gymnastics moves performed in CrossFit or advanced movements, I don’t see any reason for a normal GEN pop person to not progress their way through these movements.

As with any form of fitness, there are going to be shit trainers, and shit programming, that likely puts the client at a higher risk of injury. And I’m not for that no matter what modality a fitness is being used.