Andrea Rogers-Nutrition and Strength Coach

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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.

18/11/2025

Make the decision ahead of time. Commit to that decision. Don’t leave it up for negotiation in the moment. 🏆

17/11/2025

If you are trying to force progressive overload in order to grow you’re not quite understanding what progressive overload is for.

Progressive overload is the proof you’re building muscle, not the catalyst for it.

The logbook gives us days on the appropriateness of your volume, intensity, and recovery.

If you’re not progressing, it’s a sign we should adjust. But that doesn’t mean you can bully the log book into building muscle.

You create tension. You recover from the volume of tension you applied. Then you grow and get stronger. Next time you do that movement you can do more.

15/11/2025

Here is EXACTLY what that looks like…

Habits looks like sticking with your steps even when you’re traveling, busy, or it’s cold out side.

Organization looks like scheduling your meal prep, training, time for the other things that need done (directly related to the physique plan or not).

Consistency looks like doing these things daily, not only when you find the time.

Boundaries looks like communicating to the people around you that this is a priority. Sometimes this is the hardest for the people closest to you if this is new to you.

11/11/2025

is shredded 🫡
Now we build.

(Swipe through to read what we’ve done)

27/10/2025

So many of you are stressing yourselves OUT of better health and physique progress.

Learn the skill of chill 😮‍💨

Use your type a-ness to check your boxes but then, relax and let your plan do the work.

22/10/2025

DO IT

(Which are you slacking on?)

17/10/2025

How is getting peeled:

We started the deficit more on the aggressive side with frequent cardio and straight through low days with no high days.

The reason for that is our goal is preserve muscle through a deficit (or continue to build, ideally) and at the start of the fat loss phase you have the most fat you’re going to have and therefore the most literal fuel stored on your body already, so you’re not at much risk for poor training performance. If training performance stays up, you don’t lose muscle.

Then toward the end of the diet things start getting grindier. You have less body fat storage and training can become harder to maintain. That’s where we start to pull more levers:

-Diet breaks
-Cardio deloads to manage fatigue
-Refeeds and high days

This is when those tools will acutally SPEED progress rather than slow it down like it would if you use them too early.

He’s got a few weeks left in this diet but he’s past the hardest push, but we’re still hitting big weekly new lows and now that he’s lean we’re seeing weekly visual changes. Now the real fun begins and his mum’s about to start asking questions.

13/10/2025

Pre-planning your day of food and having meals prepped are two of the simplest tasks with the biggest return on nailing your nutrition on a daily basis.

I’ll often hear that it feels restrictive because we’re repeating meals, don’t have the flexibility to go with the flow, etc, yet everyone I coach who DOES pre-plan and meal prep enjoys their food, has the lowest stress around it, makes the most progress, and spends no unnecessary time in a fat loss phase. That means they can drop into a deficit for fat loss, get the work done, and get back to a higher calorie phase, which is where there is actually more flexibility because of that higher calorie target.

Staying on a low calorie target but only hitting it sometimes=the worst of both worlds, because you feel like you’re restricted, yet aren’t making the progress you should be making.

Just like with your schedule you’re more efficient and get more done when there’s more structure, and it actually
*adds to* your freedom, having structure around your diet adds to your freedom.

03/10/2025

I spend a lot of time trying to get my clients working closer to failure in a movement. But sometimes we can be working pretty close to failure and still not be seeing the growth we should be because of this.

You can go through the motions of a movement and still not actually be getting as much as you could be from the target muscle you're training.

Focus on squeezing the target muscle through its full range of motion against the load you're using until it gets to failure or close to it. That builds tension. That's how you grow. Keep doing that over and over for months and years with progressively heavier loads (because you're building muscle) and that creates change.

02/10/2025

48 pounds down for 🥲

You can clearly see the weight loss, the quad and hamstring shape, jawline (and new tats lol)…but what you can’t see in these pictures is a completely different lifestyle.

Between these two pictures is obviously tons of work put in:

💪Lexie trains HARD. She moves well and pushes herself in the gym.
🔥She stays active on a daily basis with a step target and multiple cardio sessions per week that she hits consistently.
🍎Food is dialed, with far less meals out than in the past and even with plenty of travel and being a mom she makes it work.
🍸Alcohol consumption has majorly decreased since the start with long stretches of none at all

This is a complete inside to outside transformation.

Proud of you you crushed it.

01/10/2025

Start to finish in this photo shoot prep for .

Dialing things in in the peak week really brought the quad definition out, so I was really stoked to see that for the final result.

What we did for her peak:

1. We got her sodium really consistent. She was always adding sodium to her meals, so we just dialed in the amount and kept it there so there were no fluctuations.
2. We brought her food volume down by reducing vegetables and protein. The muscle is built at this point. We're not building more in this final week, so bringing protein down allows her core to stay nice and tight, along with bringing vegetables down (not completely out). So we're not risking any gas or bloat.
3. We dialed in her water and brought it down slightly from where it was at the highest point in this peak week. This just flushes out any additional water weight she's been holding on to and lets muscle definition come through a bit more.
4. We used some vitamin C with her meals to use as a mild diuretic, also to flush out any additional water weight.

Nothing crazy. No new foods. Just getting the variables all really consistent so that any adjustments had predictable results.

Now the goal is to bring food back up and get her eating more and building muscle, after we make sure her health markers are all in a good spot to do so in the most efficient way.

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http://elevatedcoachingsystems.com/

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