Andrea Rogers-Nutrition and Strength Coach

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United States
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.

09/03/2026

Everyone has blind spots. You may be able to do things really well, but if you’re not where you ultimately want to be, having someone call out your blind spots and hold you to changing them is going to be essential.

Coaches need coaches 🤝

08/28/2026

From just these foods we can cover:

Vitamins

* Vitamin A — 183%
* Vitamin C — 184%
* Vitamin K — 494%
* B12 — 214%
* B6 — 133%
* B2 — 103%

Minerals

* Zinc — 139%
* Phosphorus — 126%
* Selenium — 91%
* Magnesium — 80%
* Calcium — 60%
* Potassium — 64%
* Iron — 50%
* Copper — 72%

Other key nutrients

* Fiber — 67%
* Folate — 48%
* Vitamin E — 47%
* Thiamin (B1) — 46%

From here it’s so much easier to cover the rest of what we need with a few other foods based on preferences. These only add up to less than 1000 calories and can be put together in tons of different combinations for meal/taste preferences. Keeping these in place can make sure you improve health AND as a result it’ll be easier to see physique changes.

08/22/2026

If we’re being really honest, none of these are all that hard. None of these things take that much time or control your life. They’re just small decisions that add up to literally life changing results in your physique, your health, and the person you’re trying to become.

If you care about your goals these are pretty much table stakes.

08/14/2026

Ashley Ashley | 𝐂𝐏𝐓, 𝐏𝐍𝟏 💚 is down from a high of 130 lbs to a stage weight of 97 lbs this prep.

I couldn’t be more proud of her.

When someone asks me to prep them for competition, the biggest thing I’m looking at is whether they can execute. Do they already have the lifestyle habits in place? Can they handle the hard days, the high cardio, the hunger, and the fatigue without letting it derail them? Are they just as consistent in a maintenance phase as they are in a fat loss phase? Do they take this lifestyle seriously every day, or are they just excited about the idea of competing?

Ashley is such a great example of someone who lives this lifestyle day in and day out. She didn’t have to *become* disciplined for prep because she was already disciplined before it started.

I had no doubt she would do well because I knew she would execute. She trusted the process, checked every box, and kept showing up regardless of how hard it was and how much she had going on (she’s a mom of 2 little girls and works a full time desk job).

The stage physique is just the byproduct of months of doing the little things consistently.

I’m so proud of how she handled this prep and how well she executed everything I asked her to do. She absolutely earned this!

08/09/2026

Whichever hurts your feelings is probably the most true for you

08/04/2026

Really proud of Cheryl and the work she put in over this 15-week fat loss phase. She went from 120 lbs to 105 lbs, which is a really significant amount of fat loss for someone who was already relatively small.

I think her results are a good reminder that successful fat loss isn’t just eating less. Cheryl has always been willing to work hard in the gym, but we spent a lot of time improving exercise form and ex*****on so that her effort was actually creating the stimulus we wanted. She also did a great job hitting her macros, but one area we continually worked on was getting more fruits and vegetables in so her diet supported not just fat loss, but overall health, recovery, and performance.

Another big piece was education. A lot of clients know what to do, but they don’t always understand why they’re doing it. We talked a lot about using different phases of nutrition for different goals and about the fact that the scale will naturally fluctuate over time. If the long-term goal is to have more muscle while staying lean, there will be periods where calories increase and body weight increases. That is a necessary part of the process and something we WANT to see when muscle growth is part of the goal.

The more she understood the purpose behind each phase, the easier it became to stay consistent and not react emotionally to scale change. That’s what I want people to take away from this. Long-term physique change comes from training with intention, fueling your body well, and understanding that progress is never a straight line.

Cheryl Verpooten

07/30/2026

The goal is to get food up, get hormones back to normal, and build muscle.

I have my go to meals and am always on my own version of a meal plan, but outside of fat loss and especially a prep diet, I have a little more flexibility. Flexibility doesn’t mean go crazy, I’m still hitting my macros. But I will rotate meals in a little more often (than never lol), and have included one meal out, which I still tracked and was chicken and rice, but it’s still not as accurate as food measured at home.

The reverse diet is really still an extension of fat loss habits and not the time for maximum flexibility with food but it is definitely more of a release valve than an aggressive fat loss phase.

07/26/2026

Wanted to give Ashley | 𝐂𝐏𝐓, 𝐏𝐍𝟏 💚 an official shout out here on such a great first show!

She had a ton of fun, took home some hardware, and enjoyed the whole process and show day. Couldn’t be more proud of how she showed up.

I’ll dive deeper into what we did to get her here, but she’s got 2 more in the next two weeks to do first!

So happy for you Ashley | 𝐂𝐏𝐓, 𝐏𝐍𝟏 💚 !

07/14/2026

Season 1 ✅

Just a photo dump but don’t worry I’ll never shut up about this so I’ll have more thoughts about it later, but loved every bit of this prep. The process of getting ready is always more fun to me than the event, but getting glammed up and having the show day to celebrate all the hard work is really rewarding and fun.

I have so much appreciation for everyone involved in this especially Brittney Justice Holloman and Nick Rogers for so much support through the entire weekend.

Makeup: The Leopard Wears Lashes
Suit: COMPETITION SUITS | Women + Men |

07/07/2026

When Elizabeth Gaines started, our goal wasn’t just to lose weight, it was to lose body fat but add lean tissue, basically looked like she was working as hard in the gym as she does, but do it in a way that works for the long term.

We started with a primer phase to build consistency around nutrition, training, digestion, and recovery. Then we moved into fat loss, making small adjustments as needed to keep progress steady.

Along the way we worked through:
• Multiple vacations and family travel
• Holidays, birthdays, and meals out
• Sick kids and schedule changes
• Digestive issues
• Scale stalls and water retention
• The mental battle that comes with a long fat loss phase

We didn’t overhaul the plan every week.

We stayed objective, trusted the data, and kept moving forward.

By the end of fat loss, Liz was way more shredded and had higher confidence in her ability to handle the challenges that come up. She learned to trust trends (and me) over emotions, stay consistent through real life, and understand that progress and the scale isn’t always perfectly linear.

Now she has a GREAT baseline for us to build on going into the next phase and I’m so excited to see her keep crushing it!

Address

Bentonville, AR
72712, 72716

Website

http://elevatedcoachingsystems.com/

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