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.

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.

29/09/2025

💪Build phase update 💪

End of reverse diet (June 9) —> Today

I’m up 7 pounds but that’s a couple weeks into a clean up phase where I’m down about 5 from the peak weigh in.

I’m starting to feel the pressure of how little time I have left to keep building before I go into a fat loss in prep for a show so I’m just focusing on getting as much out of every single rep as I can in the gym, especially with glute work. (Driven by the fear of flat glutes after the diet 😅)

Right now I am training ~4x per week, 3x20 minutes of easy cardio, 2-3 quick posing sessions, daily vacuums and most days mobility.

Having so much fun with all of this 💃

25/09/2025

is in the home stretch of her photoshoot prep coming up in a few days.

From the start of her build to now she’s down 16 pounds as of today and over 12 inches in a fat loss phase with literally the most travel of anyone ever 😂

I’ve pushed her pretty hard in this process and she’s crushed it, fitting in training and getting it done among the chaos.

Very excited to see the final result of this shoot, nice work 🤩

24/09/2025

In an effort to make your fat loss phase easier, what you're actually doing is creating so many decisions and thoughts all day around food.

If you really want to make it easier on yourself, set yourself up for success with the fastest possible progress, that way you can just get done with the fat loss phase and move back out of it to maintenance where you actually have the flexibility for those things.

This doesn't even mean you have to have egg whites, chicken breast, rice, and broccoli all day long. You can make it fit to your taste. The criteria I think about when deciding on what meals to put together is:

- Do I enjoy them enough to put them on repeat?
- Are they easy enough to prep?
- Do they fit my macros?

So it's food you actually enjoy. It just makes more sense for your current goals than having different things every day.

20/09/2025

Got a picture with biggest fan

17/09/2025

FEELING fat doesn’t = gaining fat or gaining too quickly

The feeling of being softer in a build phase is mentally challenging. Everything else in a build phase is actually awesome lol…more food, better training, better recovery, more energy. But so many shy away from fully embracing a build phase because of the temporary softer feeling.

If you can spend one season getting uncomfortable in a build you will forever have more shape, more muscle, a larger capacity for more food (most likely), and most importantly, it can help you start to feel more comfortable and embrace fueling your body well rather than always restricting.

12/09/2025

HAPPY WEDDING WEEKEND to 🥲👰

Shelby started with me about a year and a half ago wanting to build muscle (which makes me so happy) before dieting into her wedding day to look and feel her best.

The best thing ever is when someone just falls in love with the process like Shelby has.

She’s such a fun person to work with and loves the work, and along the way decided to chase a competition goal after the wedding because it gives her a fun competitive outlet to work toward. (And with some posing help from she’s already looking like a figure athlete— just look at that last slide 👀)

Have THE BEST weekend, we’re all so happy for you 🥲

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http://elevatedcoachingsystems.com/

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