Andrea Rogers-Nutrition and Strength Coach

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!

06/26/2026

Loved this experience. Having the first show be one where I had Brittney Justice Holloman right there with me (literally stayed in the same house), helped keep me so calm and focused on the fun of the show.

I learned so much from this first show and so ready to run it back in 2 weeks.

06/19/2026

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.