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Ros Mutch Nutrition

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Ros Mutch Nutrition

Bespoke nutrition coaching to help you reach your goal.
1-2-1 coaching to help with fat loss, weight loss, pre, during and post pregnancy nutrition, etc

17/03/2026

More supplements exposed!

The marketing is usually always directed at women.
You’ll see a list of symptoms you relate to and the seller will tell you they have the cure.
If someone is making money from a problem you don’t really have, be sceptical. Question everything!

Eat good food: moderate protein, plenty fruit and veg, wholegrain carbohydrates and healthy fats. Reduce your consumption of processed foods.

Drink plenty fluids: 2 litres of water a day is ample for most but many people are no where near. Yes you will p*e more but that will settle down.
Reduce your alcohol consumption and sugary drinks.
Limit caffeine to morning or before 3pm.

Season your food at the cooking stage. Avoid adding more salt at the table.
Reduce sodium if advised by your GP but zero salt isn’t advised. It’s an electrolyte, you need it.

If you want to check your hydration status check the colour of your urine. It should be the colour of pale straw, any darker.. drink more water!

For questions or advice please drop a comment .

08/02/2026

Collagen supplements are everywhere. A bit like apple cider vinegar was a few years ago.
You should be able to get everything you need from your diet.
Diet first, supplements second.
For this reason, I feel collagen is wildly overhyped!

01/02/2026

Hello February…

It feels like January has gone in a flash, well for me anyway, but that’s the nature of my work, everyone starts the year with great health and fitness goals. It’s been great to be so busy.

If your year hasn’t quite started as you’d have liked, don’t worry. It’s only been 4 weeks.
Goals are meant to have a timeline. Some may take months to achieve, some years.
It’s important to be realistic.

It’s the steps you take towards the goals that are more important.

You want to do a pull up? You’ll need to practice often but you’ll break that pull up into other movements.
Working on upper body, core and back strength.
You won’t try to do a pull up every time you practice, that would only defeat you.
Instead you’ll work on negatives, half reps, range of motion, shoulder blade movement etc etc. and over time, you’ll achieve that goal.

The same goes for weight loss. If you want to lose weight there are many habits you’ll need to adopt to lose the weight and keep it off, but you won’t get them all right all the time. Especially not in 4 weeks.
It takes time and patience and practice.

January is a month of settling in. You’ve set the goal, planned your intentions, you should have a clear idea of what you need to do daily and weekly.

February is a good month to focus on those actions. It’s a short month.

Choose 1 action that will take you closer to your goal and practice it as often as you need to… daily, weekly…

It can be:
💦 To drink 2 litres of water daily
🚶🏻‍♀️ To walk every day outdoors
🥕 To eat your 5-a-day every day
🥚 To include more protein daily
😴 to set a nightly bedtime routine and prioritise sleep
🏋🏼‍♀️ to begin workouts once a week or increase to 3 times a week

Choose only 1 that will have the biggest impact for you and be consistent with your efforts this month. Once you’ve mastered 1 habit you can stack another on top.

Remember, those days will pass anyway, just like January.

What’s the 1 habit you need to focus on to achieve your goal?

27/01/2026

One thing that will stop you in your tracks is waiting for everything to be perfect.

You’ll start eating healthy after your holiday.
You’ll join an exercise class after you’ve lost weight.
You’ll increase your steps once the weather improves…

The perfect time is now!

Your idea of a perfect diet is also ruining your progress.
The perfect diet doesn’t make you cut out foods you enjoy.
It doesn’t cut out an entire macronutrient group (carbs) which provide fibre and energy..
It doesn’t call foods ‘bad’.
It doesn’t impose strict step targets that are way out of your reach.
The perfect diet fits around your life, your life shouldn’t have to change for the diet.

We shouldn’t be trying to eliminate the so called ‘bad days’ completely, that’s unrealistic and impossible. We want to work on reducing the frequency of these days but also to understand what causes them to happen in the first place, and to be able to draw a line under them sooner.

If we wait for ‘perfect’ we’ll never get started or we’ll never move far.

Be more consistent in your actions
Don’t be afraid to make mistakes
Stop waiting. Stop striving for perfection!

15/01/2026

5 protein containing breakfasts I’m enjoying this January.

Bored of your usual breakfast?
Here’s 5 ideas for breakfast containing protein.
An essential macronutrient, protein provides many vital functions in the body, not just muscle growth and repair.

How much protein you need depends on your goal, however if you’re looking to lose body fat a diet containing adequate protein can be helpful as it minimises feelings of hunger.

Aiming for a good quality protein source at each meal is a great place to start. You can always add in a protein based snack if you don’t get enough at meal times.
That said, you dont need to go for protein labelled foods like ‘protein bagels’ ‘protein granola’
‘protein ice cream’ ‘protein bars’ etc

Think good quality, natural protein like eggs, yogurt, meats, fish etc.
The protein marketed goods often don’t have much more protein than their counterparts and they’re not that high in protein in the first place.
What’s your go to breakfast this winter?

09/01/2026

Tasty, high protein, Friday night dinner. Also gluten free!
Serves 2
Approx 400 calories without a side
Add approx 200 calories for 125g cooked rice.
45g protein

08/01/2026

If you’re starting January on ANOTHER diet, why?

Why is it important to you?

Really drill down with this answer. It has to be more than ‘ I was happy when I weighed x stone’.

It wasn’t the number on the scale that created happiness in your life. It may have been happiness in your life that led to the scales being that number.

If every year, January has the big push to sell you a diet.

And every year you have your head turned by a supplement, a trend or an Influencer

Then it’s time to make a change.

How much do you value your health?

This year i promise to share much more evidence based nutrition and health information. Factual information!
Not for profit!
Not to sell a supplement!
Not to become a brand ambassador!
But because I’m so sick of seeing the lies, misinformation and fads you are falling for.

Stay tuned to find out how you can support your health and lose weight And keep it off!

07/01/2026

Great answer!
If you’re considering taking collagen give this a watch.

04/01/2026

Tomorrow is not the time to start restricting food!
Yes it maybe feels like we’ve all eaten too much over the last 2 weeks.
It’s time to return to the diet etc… but cast your mind back to last January.
Did you set out with the same weight loss intention?

Did you clear the cupboards of all food enjoyment?

Did you set hard rules like no chocolate, no wine, no takeaways, no crisps, no bread and so on?

Did you vow to take up exercise?

Did you watch the scales constantly?

How did that play out for you?

Because if you’re starting a diet AGAIN tomorrow I’m guessing it didn’t go too well.

Weight loss is the easy part, keeping it off is what diets don’t teach you.

Make this year different. Stop setting hard rules around food that you know you can’t keep up.
Stop restricting and eating such low calories that no one could stick to long term.

Start educating yourself!

Good nutrition practices enhance your life and improve your health. They don’t trap you in a cycle of restrict-binge, and guilt… over and over.

It’s time to think about what you should be adding to your diet.
Understanding what your body actually needs.
Inclusion, not restriction.
End the diet cycle for good this year. Stay tuned weekly for a nutrition education that will change the way you eat, and lose weight for good!

02/01/2026

I love the concept of wintering.

A much needed period of rest, energy conservation before a spring awakening.

January can feel like a long month but it’s the perfect time to focus on you and set the groundwork on routine which you can build on through the year.

There’s less daylight so less vitamin D, make sure you’re supplementing and getting into a routine with that.

It’s perfect for crisp outdoor walks. Get cosy, there’s no bad weather just bad clothing.

Melatonin is released in the body when it gets dark, around 8-10pm , signalling your body to prepare for sleep. Too often we push past this signal and enter a new wakeful cycle aided by tv and phones.
January is the perfect month to create a good bedtime routine.
Early to bed, no phone or tv. Try it for this month and see what happens to sleep quality.

It’s a great month to get crafty. Try a new hobby, painting, knitting, crafting… anything that helps reduce social media use and over stimulation.

Nourish yourself. Eat well without over restriction. Think less about fad diets and more about nutrition and nourishing your body. There are so many wonderful seasonal fruit and veg on the go.
Plan hearty soups, casseroles, and batch cooking so you’re not in the kitchen all the time. These things freeze well.

Return to gentle exercise. It’s good to move your body.

There’s no need to push too hard this month, especially after a hectic December. Don’t restrict, don’t over commit.
Look at the dormancy of nature.. recharge your social battery, be kind to yourself and set some good routines around self care.

Turn the January blues into a soft glow!

01/01/2026

I love this post!

As a coach I’m torn between the usual narrative that’s pushed on us to set big goals, to start day 1 with high energy and strike while the motivation iron is hot… and, rest and take
your time, don’t over commit, don’t set the bar too high.

December is a go go go month. It’s easy to get caught up in the frenzy of putting the trees up earlier and earlier, food in abundance, shopping for gifts until the last minute just to make sure you have ‘enough’!

Then it’s a race to get the trees down, new year new me, big things are coming, back to normal!

The best outcome is always ‘you do you’.

You shouldn’t feel guilty for resting over the next week, even if it feels like that’s all you’ve done since Christmas. When else in the year do you get this down time?

We are conditioned to work harder, for longer. But the idea of wintering is really appealing.

You can gently plan your goals.

Taking time to rest

Stocking the freezer with soups

Taking gentle movement, walks, short workouts.

Building back up rather than going full steam ahead.

Enjoy the down time.

How are you approaching the new year??

31/12/2025

As 2025 comes to an end it’s natural to reflect on the year.
If you started January with a weight loss target, but you haven’t achieved it… it’s time for a new approach in 2026.
The scales tell you nothing.
It’s the habits you adopt for health that lead to fat loss
My clients have all made amazing progress this year, even if the scales don’t show it.

Here’s to a healthy, happy 2026 where progress takes many forms, it’s not just about what you weigh!

Address

48 Newton Road, St Fergus
Peterhead
AB423DD

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm
Sunday	9am - 5pm

Telephone

+447786022847

Website

http://www.rosmutchnutrition.co.uk/

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