Andrea Rogers-Nutrition and Strength Coach

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Bentonville, AR
Andrea Rogers-Nutrition and Strength Coach

I provide expert training and nutrition services to help you reach your goals to look, feel, and perform better.

I provide expert nutrition and training services to help you look, perform, and feel your best without missing out on your life.

01/22/2026

Almost everyone will take some time to nail down one of the first two skills above.

It can take quite a bit of practice and tolerance to discomfort to also master the third.

Being able to keep your form locked in and fight through the discomfort that your target muscles are feeling when they start to get close to failure is one of the harder skills to master in training because you have to:
- not allow the compensations in your body to happen that would make the movement more efficient to get through
- and you have to be okay with staying locked in through that fight or flight response that you start to feel

BUT once you do, you find that it's way less of a big deal than you were building it up in your mind to be, and you also get rewarded with faster physique change than you've experienced before.

01/13/2026

We love building huge glutes over here

01/12/2026

So many people overthink their way out of good progress.

Whether that is coach hopping, program hopping, impatience, or just stressing so hard they stall out.

Don’t hire a coach unless you’re bought in that they can get you a result, but once you do, really buy in and go all in: follow your programming, take and apply feedback, and give it the time it takes and you will be amazed how much change you can see.

01/06/2026

So many times someone sends me a zero RIR target lift, and it is eight plus reps shy of failure.

Compound lower body lifts are very uncomfortable when you get close to failure.

Split squats, leg presses, hack squats, lunges. They're never going to be taken just by feel to a one or zero reps in reserve target and be accurate if you've never taken it to the point where you failed. It hurts. It's uncomfortable. You get a fight or flight feeling. So it is never going to happen by chance. You HAVE to go all the way to the point of failing in order to:

1. Get past the fear of that being some catastrophic event
2. To be able to accurately gauge close to failure in the future.

There is such a clear and reliable connection where the clients that are willing to take themselves to this place in the gym have a dramatically better recomp and ability to add muscle.

01/02/2026

Just a few 2025 highlights ☺️

12/31/2025

First to last check in 2025

First of all, those initial posing pictures should never see the light of day 😂 but here we are. This was about a month after I decided to commit to competing (and before hiring a posing coach).

I wish I had a better comparison that was more apples to apples but I’m 7 lbs heavier now on the right after finishing out the fat loss phase I was in in January then spending the rest of the year building.

Currently at the tail end of this current build phase.

Very excited to get after it in 2026.

12/30/2025

The common denominator for all of these transformations from this year is that they didn’t get here just from a fat loss phase.

They spent at least a year if not 2-3 years going through phases of months of building then cleaning up with fat loss.

A typical example timeline for someone wanting to look like they work as hard as they do in the gym:

-> 6-20 weeks of fat loss to get lean, improve body composition and insulin sensitivity to have a good baseline to build.
-> 9-18 MONTHS building muscle
-> rinse and repeat until the have a good amount of muscle then potentially a longer fat loss phase for a photoshoot/competition

That’s why this takes the time it takes.

These aren’t just 12 week challenge results…that kind of thing can look enticing because you can get leaner in that time, but you can’t build enough muscle in that time to really change your shape.

12/18/2025

I don’t make the rules.

Sometimes people get frustrated 3-6 months in that they don’t have the amount of muscle they want or think they’d have yet. And I get it especially if you’ve been working harder than you’ve ever worked. But hard work doesn’t guarantee a rate of progress.

We can do everything possible to gain muscle as quickly as possible, but even then it’s a relatively slow process and there’s no speeding that up unfortunately.

What you CAN do is make sure you’re checking the boxes to set yourself up for success.

-Train hard with good form
-Eat the right amount of food with proper macros
-Set up peri workout nutrition
-Recover well

12/12/2025

13 week fat loss phase complete for

Erin spent the first several months together working on building muscle, especially in the glutes and quads.

She has a very adaptive metabolism. Being only 46kg/101lbs she was eating 2300 calories on average in her build phase. So this being our first fat loss phase together it took me the first 3 weeks to find how much lower she needed to go to start to see consistent fat loss and we had to dig pretty hard to keep things moving. This isn’t unusual for someone small but even more so the case for someone who’s pretty adaptive.

We used a combination of straight low day weeks, weeks with dig days mixed in, and cardio to keep her progressing in this fat loss phase. We also used refeed days to keep her training performance up.

Now we’re getting her food up and focusing on maintaining a lean body composition while bringing up hamstrings and shoulders as a priority.

Solid work 🫡 I’m excited to get into this next build and keep working!

12/10/2025

It is really this easy.

12/09/2025

52 pounds down and a successful photo shoot for my client Mike ( )

Mike spent 38 weeks building muscle before we ever started dieting, and that foundation is exactly why his 21-week fat loss phase moved the way it did. That’s over nine months spent building a foundation before going into a fat loss phase to get leaner. He was able to add a TON of muscle and resulted in a great result for this shoot.

His timeline:
• Recomp/Build phase: 38 weeks
• Fat loss (photoshoot prep): 21 weeks
• Total loss: 52 lbs

He was so locked in for this entire thing, it was so fun to coach him through it and he was so positive and excited all the way through even on relatively high cardio and low daily creamis.

and are now Australia’s fittest couple 💪💪

12/07/2025

✨Build Phase Update✨

Address

Bentonville, AR
72712, 72716

Website

http://elevatedcoachingsystems.com/

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