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.

05/24/2026

Build your delts, not your traps

It is OK to feel your traps in a lateral raise. They’re working to stabilize through the movement. We don’t want to be taking them through a large range of motion though, both because it’s usually not a goal to build size to the traps, but also because it means we’re taking away from the actual target muscle of the delts.

As long as you use these cues and perform them correctly, you can push them hard and not worry about growing your traps.

05/22/2026

Still a work in progress and not where I want to be, but have made lots of forward progress.

Let me know any questions or DM if you want to know more because it’s hard to put this all in a succinct post!

05/21/2026

PSA 📣

This is a temporary (and not my healthiest) state, and also has only been possible for me because I spent time focusing first on:
1. My internal health
2. Building MUSCLE

All of that takes a lot of time, and a LOT of consistent hard work. So just know if you are wanting to reach a physique goal, you need to be on board for the less glamorous parts just as much as the end goal.

05/19/2026

Refeeds 101

Swipe through for why we use refeeds, and how to eat on these days for the best look.

Get shredded🤝eat carbs

05/15/2026

We like to start our clients out with a meal plan for the first couple of weeks. It allows us to dial ALLLLL these variables in right from the start.

What I see a lot of times is after we allow more flexibility, people will start to drift back towards their previous foods just fit to the new macros.

There’s soooo much more to your nutrition than hitting macro targets. If you only focus on your macros, your physique progress and your health will not be the same.

05/14/2026

From January 20 to now, 163 # to 136 #.

4 weeks until my first show, 8 weeks until my second.

16 weeks of no balance. I’ve run with the exact same meals every single day, only adjusting when macro targets change. Zero cardio, steps, or training missed. Meals prepped and taken everywhere through 3 out of state trips and multiple outings. Zero flexibility, no meals out, even things like coffee shop flavoring or any foods prepped by anyone else etc.

I think it’s important to be realistic with what’s required for most of us to lose fat as efficiently as possible and it doesn’t include much balance or flexibility. (Obviously prep is on the most extreme end of fat loss phases)

Luckily I love my meals and none of this has bothered me at all and I’m excited to keep it going for the next few weeks 😤 (and beyond because realistically, the reverse is an extension of this because I want to set myself up for a productive growth phase)

4 weeks to finish the (first) job!

05/09/2026

When started she was already training consistently 5-6 days per week and said she wanted to improve her nutrition consistency to build muscle and lose fat.

Her nutrition consistency has been awesome…she really just needed pointed in the right direction with some structure around macros and micros and ran with it.

What really made the difference for her was pairing that nutritional structure with some massive improvements in training.

She wasn’t a newbie in the gym, but there were minor things on most of her lifts for us to improve on, and then we got her actually pushing the intensity. When she started she was losing some tension through the transition points in her lifts and leaving a few reps in the tank…see the last couple of slides to see some major improvements that have allowed her to see this crazy progress towards her goal in the last few months.

We’re getting ready to spend more time focused on building and I couldn’t be more excited to into it with this improved training quality!

05/07/2026

I feel really passionate about leading from the front as a coach.

How you show up online should be an accurate reflection of how you execute on a consistent basis. That means sometimes sharing how you aren’t perfect, but should also show that you DO walk the walk (and you better be walking the walk)

That doesn’t only mean hitting your macros or controlling your body composition.

Because maybe you can do that while eating like most people can’t get away with…that’s not leading from the front.

It means

-Eating in a way that supports your goals and your health
-Training hard and WELL
-Going through phases you’ll ask your clients to (we don’t live in restriction year round just because you feel pressured to be lean 📣‼️)
-Educating yourself.

🎯If you don’t do these things consistently well, you probably will find you’re having a hard time getting your clients to execute like you’d want, or attract the types of people you really love working with (we’re fortunate to work with the BEST people and so much of this comes down to all of us doing these things on a consistent basis.)

Time to level up 🤝

05/03/2026

Comparison doesn’t do anything positive for you and will only have you feeling sorry for yourself.

Head down and execute and you’ll be much happier with a better result 🫡

Address

Bentonville, AR
72712, 72716

Website

http://elevatedcoachingsystems.com/

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