Ros Mutch Nutrition

24/11/2025

There’s still plenty of opportunities to work towards your goals this year.

Whether is building strength, getting fitter, creating healthy habits, losing weight, changing your body composition or maintaining it.

Assuming you eat 3 meals each day, that’s 90 opportunities to make decisions that take you closer to your goals.
Even if you had 1 meal out each day, that’s still 60 meals within your control.

Getting outdoors for a walk not only helps increase your steps/activity levels but being outside promotes feelings of wellbeing and reduces stress which can be beneficial at this time of year.
You have 30 occasions to work on your movement.

Working out for 20 minutes, 3 times a week is a great strategy if you have a busy life.
You have 12 chances to work on getting fitter, stronger and healthier between now and Christmas Eve.

Don’t write your year off just yet…
Take action over the next 30 days and see what you can achieve.

17/11/2025

Thanky you to these lovely ladies from my resistance training classes for coming along to our social get together tonight at .potters .
It was lovely to see everyone in a more relaxed setting, although it’s pretty intense painting all these little details and deciding what colours to choose 😂😅.
We definitely have some very talented and creative ladies in our group 😍
I can’t wait to see how these pieces look once they’re glazed and fired.
Thank you to little potters for having us. There were so many lovely items to choose from. I’m sure we’ll be back again!

22/10/2025

Home full body workout using 1 kettlebell ( or dumbbells if you prefer)
Work with a weight that is challenging but safe to use.
Warm up before and do some stretches at the end.

14/10/2025

Smash breakfast tacos
A great high protein breakfast/brunch option

Makes 2

580 calories each and 35g protein

2 tortilla wraps
5 good quality pork Chipolatas skin removed
4 bacon medallions
3 eggs
1 avocado
Sriracha sauce

Remove sausages from skin and flatten into tortilla. Fry sausage side down in some spray oil for 5 mins.
Cook the bacon medallions.
Whisk the eggs and cook as scrambled egg or omelette.
Mash the avocado with some salt and chilli flakes.
Load the tacos and add sriracha sauce.

10/10/2025

Big well done to Vicky on her 6 months progress 👏🏻👏🏻
Not only is she getting stronger in the gym but she’s lost 8kg (17.5 lb) in weight and 20’’ since April!

Paying attention to portions and prioritising nutrients and reducing processed food, she’s also had 5 holidays in that’s time and continued to make good choices while still enjoying life!

You don’t have to put eating well on hold when life gets busy.
Learn about nutrition, what your body needs and prioritise your health. When you focus on that the weight loss takes care of itself.

Great work Vicky, I’m so proud of what you’ve achieved this year so far 🎉👏🏻

06/10/2025

We are back 🎉 and with 31 sign ups we might need a bigger hall 😅
This group of lovely ladies have returned for another 6 weeks of resistance training and it’s so good to see them back tonight (we have a few absences but hope to see you all next week).
Over the next 6 weeks we will build on the foundations and advance the movements we have learned over the last block to improve strength, mobility, coordination, balance and confidence in lifting.

You all looked amazing tonight 💪🏻
I can’t wait to see what we can do in another 6 weeks!

06/10/2025

Locally produced yogurt and Kefir. Rora Dairy Greek yogurt is my absolute favourite.
Lots of other locally produced goods available in the pop up shop too.

30/09/2025

If you’re always looking for the secret to fat loss, you’ll always be jumping from diet to diet.
There is no secret.
It’s all about education, which is lacking with mainstream diets.
For your FREE copy, drop me your email address.

22/09/2025

It makes me want to scream every time I see coaches speak about balancing hormones in perimenopausal women.

Telling them that’s why they’re directly gaining weight… because their hormones are out of balance.

But they have a solution .. which will cost you.

And all it is, is a healthy eating plan (which can be followed by anyone at any age).
Some exercise, which you really should be including anyway.
And ways to manage stress, sleep and hydration …. all the things which can lead to calorie deficit and result in weight loss but should never by called ‘hormone balancing’.

It’s bad Information. It adds confusion to an already stressful time and it’s sad if said coaches don’t understand this but worse if they actually do and continue to push this narrative.

Ive helped several dozen clients lose weight at this stage of life and not once have I mentioned cortisol, blood glucose, or hormone balancing. I haven’t told them to buy useless supplements or that I can reset their gut.

We work on healthy balanced eating, movement, exercise, and the most important component for fat loss… understanding how they can create a calorie deficit using these basics.

Because eating in a calorie surplus… not your hormones directly (although they play a part, in relation to your behaviours and habits) is what is causing fat gain in the first place.

For your FREE guide on menopause health and fat loss coming soon comment FREE below.

08/09/2025

26/08/2025

Another incredible class tonight 👏🏻

Why do we do resistance training?

Not to get smaller ❌
Not to lose weight ❌
Not to drop a dress size ❌
Not to get skinny ❌

To get stronger ✅
To improve our bone density ✅
To reduce the risk of osteoporosis ✅
To improve our body composition ✅
To improve our muscle mass ✅
To reduce blood pressure ✅
To improve cholesterol levels ✅
To carry our own shopping ✅
To lift our luggage over head when flying ✅
To lift and carry our children/granchildren✅
To reduce the risk of chronic diseases ✅
To improve our mood ✅
To boost our confidence ✅
To improve insulin sensitivity ✅
To help our balance ✅
To keep us out of the old folks home when we’re older ✅
There is absolutely nothing like it 😄

We work a lot on form and the correct lifting technique.

Momentum is not a muscle.

No swinging heavy weights around risking injury(hence why we used the wall tonight to prevent rocking).

We work with manageable weights with correct technique before we go heavier.

This block is fully booked but keep an eye on socials for future classes if you’d like to join us.

10/08/2025

Eating fish can protect against heart disease, but also increase blood levels of a chemical associated with unhealthy diets which has been linked to heart disease.