Celebrity trainer and Xtend Barre founder Andrea Leigh Rogers is distilling years of wellness know-how into a fast, focused blueprint. Her new book, Small Moves, Big Life: 7 Daily Practices to Supercharge Your Energy, Productivity, and Happiness (in Just Minutes a Day), arrived October 14 and lays out a seven-step routine designed to fit real life—especially for anyone juggling work, parenting, and everything in between.
Rogers, a single mom of two who built a global fitness brand, noticed that friends and clients kept asking the same thing: how she stays centered when life gets chaotic. The answer, she says, is neither complicated nor time-consuming. It’s a series of small, repeatable habits that stack up.
Why Andrea Leigh Rogers Wrote Small Moves, Big Life
The practices that underpin the book didn’t start on the page. Rogers first shared them in workshops and retreats before realizing that not everyone can travel, afford a getaway, or carve out a full weekend to reset. A book could meet people where they are—on a nightstand, during a lunch break, or between meetings.
“This needs to be something that is tangible,” Rogers told Life & Style. “I want this to be on women’s bedside tables… a tool kit. It’s like a best friend that you’re sitting down with a glass of wine and having a real honest conversation with about what you need to do to get out of your funk.”
Her approach also comes from experience. Rogers writes candidly about navigating a divorce and the strain that followed, both mentally and financially. Out of that period came the daily practices—small steps she could actually stick to—which eventually built the structure and stability she was looking for.
That perspective also reframes the idea that wellness experts wake up motivated every day. “There are many days that I have to remind myself of my ‘why’ and my purpose,” she said. “My drive has to be what pushes me to get there.”
Inside The 7 Practices: Breathwork, Movement & Momentum
Small Moves, Big Life opens with breathwork—before the day even starts. Rogers begins with a few intentional breaths while still in bed. It’s a gentle activation that sets a tone instead of sprinting into the morning. She notes that focused breathing is widely used to manage stress and steady the nervous system, a method embraced by high-pressure professionals for a reason.
From there, she shifts into movement. Her second and third practices favor brevity and consistency over marathon sessions: a simple two-minute stretch to wake up the body, followed by a 10-minute high-intensity, low-impact circuit. The point isn’t to train like an athlete; it’s to build a daily floor of energy that makes everything else easier.
Rogers designed each step to be achievable for the busiest schedules. “Many of us think self-care involves a full day at the spa,” she said, adding that recalibrating expectations is key. “Self-care doesn’t have to be a massive, huge thing. It can be pockets, little bite-sized moments, throughout your day.”
That philosophy runs throughout the book. Instead of asking readers to overhaul their lives, Rogers leans into incrementalism—the kind that compounds. “Lasting change, real transformation, comes from the everyday little things that you do that add up over time,” she explains.
A Realistic Toolkit For Everyday Reset
While wellness trends can swing from biohacking to total detoxes, Rogers’ framework keeps things grounded. It’s focused on repeatable actions that clear mental fog, stabilize mood, and create momentum. The seven daily practices are designed to be layered: brief breaths become a cue for movement; movement elevates energy; small wins boost motivation. Over time, the cycle feeds itself.
Importantly, Rogers acknowledges that motivation fluctuates, even for professionals. That’s why the book emphasizes tools that work on low-energy days as much as on high-energy ones. When willpower dips, structure takes over.
Small Moves, Big Life also comes with practical support. Purchasing the book unlocks a series of 10-minute workout videos led by Rogers, intended to guide readers through the movement portion of their day. It’s a straightforward way to eliminate guesswork and keep the streak going.
For readers who want a clear, low-friction entry point to wellness—without the pressure of perfection—the book lays out a plan that’s easy to start and hard to abandon. The goal isn’t to stack more to-dos onto an already packed calendar; it’s to use small windows of time to build a steadier baseline.
Where To Find Small Moves, Big Life
Small Moves, Big Life: 7 Daily Practices to Supercharge Your Energy, Productivity, and Happiness (in Just Minutes a Day) is available now in paperback, ebook, and audiobook formats. Whether you’re new to wellness routines or looking for a practical refresh, Rogers’ bite-sized approach offers an accessible way to recalibrate.
For a trainer whose career has been built around making movement approachable, the message is consistent: the smallest, most reliable habits are the ones that keep you going. And when those habits are simple enough to stick, they can make every part of the day a little easier to handle.
