Under Build -> Code Signing Identity -> Distribution (this is a duplicate of Release, renamed) I selected Any IOS SDK and it wont let me select my provisioning file that I downloaded from apple:
I have the provisioning file in my downloads folder. is there some where I should be putting it so that xcode sees it when I try and use it?
Drag and drop the provisioning on xcode icon.
Or look this tutorial for use provisioning with xcode :