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.

29/07/2025

There’s no rushing muscle growth, it’s a slow process unfortunately, BUT we can do everything we can to be sure we’re maximizing your rate of growth within your recovery capacity.

Sometimes maximizing growth means adding volume, sometimes it means pulling it back.

Here’s how to know when to do each 👀

24/07/2025

Most people are scoring 0-1 out of 4 on that list of required variables to build muscle.

More food doesn’t build muscle. More food provides fuel for hard training and recovery to build muscle.

If every time you come out of a deficit (with good adherence), you get fat, this is what you’re missing.

22/07/2025

Flipping the switch to a totally different lifestyle once you enter a fat loss phase is a great way to burn out, feel like you should always be dieting, and continually end up with the same (or worse) physique each summer.

All of these are fundamental physique development habits, not fat loss habits.

If you are serious about changing your physique, that change in your body comes as an outward representation of doing these basic fundamentals over a long period of time. The calories and macros may change, the amount of cardio or volume of training may change based on your phase, but these things should be part of your routine that goes unchanged.

21/07/2025

About 2/3 of the way through wedding prep fat loss phase!

Shelby has worked really hard in a building phase for about a year getting herself into a good place for this wedding diet. Once she wraps this fat loss phase I’ll do a full breakdown on what we’ve done to build her shape and get lean.

I actually did a double take on the waist measurements. She’s down about 15 pounds and has really changed her shape, but being down 6.5 inches around the waist is actually nuts for someone who started out already lean.

Of course getting ready for the most important day of her life is a really exciting goal, but I’m also just very excited for her to wrap this fat loss phase and start building from this leaner body comp!

Crushing it Shelby, we’re all loving watching this process for you and excited to see you keep crushing it!

17/07/2025

These are traits we’ve seen consistently in every one of our most successful clients.

They share a few key traits that go far beyond genetics or just hard work:

✅ Highly organized: They build structure and systems into their day — training times, meal prep, cardio, sleep, and recovery are all planned and scheduled— so nothing is left to chance or gets skipped when they don’t feel like it. This organization frees up time and mental space and keeps their progress steady, even when life gets busy or the process gets more demanding.

✅ Don’t overcomplicate or overthink: Instead of questioning every detail or stressing over normal parts of the process (like occasional hunger or fatigue), they stay level-headed and focused. They see challenges for what they are and just keep moving forward. They don’t make things bigger than they need to be and keep things in perspective...they’ve done way harder things in their life than a 30 minute cardio session, so getting that done is just no big deal.

✅ Have fun with the process: At the end of the day, they truly LOVE physique development. They enjoy learning, experimenting, and seeing what their bodies can do — which keeps them engaged and consistent for the long haul. They know this is a choice and a privilege to do and it gets them closer to the goal they’re after.

These aren’t just “nice to have” traits — they’re often the difference between good results and truly transformative ones.

16/07/2025

has done some good work in a relatively short amount of time. Really excited to kick off this next phase of the build!

10/07/2025

originally worked with me in 2022, and went on her own when she was pregnant with her youngest.

She started back with me in August being post-partum and wanting to get back into shape.

Since that time we spent the first two months in a recomp phase focusing on fueling her while she finished breastfeeding to make sure milk production was supported while we worked on getting training dialed in and she saw some really good recomp during that time.

From September through November and took a diet break through December, then back to a deficit starting in January. Throughout those first few months we just used a calorie deficit without any added cardio and she was able to see steady progress for quite a while on relatively high calories just due to being very active in general.

She wanted to feel really good for her sister’s wedding in April, so we started to speed things up from February until the wedding in April, so we added 3x 20 minute sessions per week and ultimately ramped that to 4x 30 sessions per week of zone 2 cardio.

We just wrapped up the fat loss phase and are now bringing her food back up to focus on building muscle, especially in the lower body. During this process she also managed to get her first unassisted pullup!

The cool thing about her ending this fat loss phase at the same weight as she did the first time we worked together is we can compare her previous physique to now, and see how much better we’ve managed training this go around. We’re way more consistent with training videos (something I didn’t push as hard to see in 2022), and her intensity has picked up quite a bit. She’s managed to put on quite a bit of muscle despite being in a deficit for most of this time so far, so I’m really excited to get into this recomp phase to really focus on building!

08/07/2025

The list of issues that can result in poor digestion can go on and on and get more complicated from there, but we’ll almost always see major improvements by focusing on these first 5 issues.

Feel free to DM me if this is something you struggle with and feel like you’ve tried everything.

(Honorable mention: stop eating high fiber/keto wraps, breads, bagels 😑)

06/07/2025

I don’t make the rules

04/07/2025

Intensity in the gym is the gas pedal and good ex*****on is the steering wheel.

You can’t get where you want to go without both.

To build muscle and avoid injury (which is obviously super important to staying in the gym in order to build muscle) you have to have good ex*****on because we want the target muscle to be the thing that makes you fail the movement without a bunch of tension on other muscles and tissues.

But, you can’t have perfect ex*****on and if you don’t push it close to failure, you’re just not going to be challenging the muscle well enough to build, *even if it feels hard*!

Make sure your form is dialed so you’re getting what you want from the lift you’re doing, but once you do, you HAVE to step on that gas to see the results you want.

29/06/2025

Reverse Diet/ Build update

144->149

Some muscle, some fat, some water.

I’m officially building now, sleep is feeling really good (had to add some progesterone to get there but we’re good now), training feels really good, and recovery feels really good.

Excited to see how this build goes compared to my last. The previous build was really productive, but my goal in this one is to be just as productive (or more) while staying leaner knowing I’ll have a competition diet coming later on.

🚀

27/06/2025

Time for photoshoot prep with !

We’ve built a solid amount of muscle in a relatively short amount of time building getting ready for this upcoming shoot.

We’re in a really good spot with more muscle and less body fat than when she started—a great place to start a deficit when the goal is to get to her leanest physique.

If you’ve considered a photoshoot prep and haven’t pulled the trigger on it, here’s your sign to apply to with me 😃

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http://elevatedcoachingsystems.com/

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