Ros Mutch Nutrition

31/07/2025

Classes are back on Monday with a new class added for Wednesday evenings.
Spaces are very limited.
Please message if you are interested in joining us and I will reply to confirm your space.

Just some of the benefits my group have seen….

‘I can pick up both my twin grandchildren at the same time. I’d never have been able to do that before resistance training’.

‘I’m able to put my own luggage in the overhead locker on the flight. It feels great to travel independently’.

‘I feel such a difference in my strength when I’m carrying my shopping from the car to the house’.

‘Walking upstairs feels so much easier. My legs feel stronger’.

My left arm didn’t have much mobility before training. Now I have no problems dressing myself, especially opening and closing my bra’.

‘Training is my way of staying out of a care home when I’m older. I want to keep leading an independent life’.

Resistance training isn’t about becoming a body builder or putting on huge amounts of muscle (which is really hard to do) it’s about practical benefits that enhance your life.

31/07/2025

There’s a new one every week.
When did celebrities become more trusted than health professionals?
When clients come to me they never say ‘I know fruit and veg is a good for me, how can I eat more’.

They tell me they’ve heard fruit sugar is bad and is causing them to gain weight.
They’re concerned about seed oils, inflammation, cortisol, hormones etc.

This misinformation becomes worse when it’s being spouted by people you trust!

However, focusing on these things is not going to get you the results you want. All you’re doing is distracting yourself from nailing the basics ( the boring bits) of nutrition and exercise.
Instead you’re spending money on pointless supplements and moving further away from the desired outcome.

22/07/2025

There’s a staggering amount of false info circulating online regarding women’s health and in particular, menopause.
It’s even more sad when it’s being spread by women.
It’s a challenging enough time without being exploited.
So, here’s the truth.
If you need any more info drop me a message and I’ll send you a free menopause guide to nutrition and exercise.

21/07/2025

Not a before and after post.

While they can be great at showing what someone can achieve in a period of time, the after photo is seldom the end point.

We are all a work in progress.

Here’s Emma’s progress to date.

We’ve been working on increasing strength in PT sessions for approx 8 months. Emma has also been really consistent in doing additional home workouts a few times a week.

Along with this Emma has been building great nutrition habits.
She’s not tracking calories but she’s focusing on making good decisions, working on portion control and adhering to a calorie deficit consistently while still enjoying a busy social life.
These habits have been built. You have to repeat them often for them to become a habit and they’ve really kicked in these last 4 months.

Consistency is key.

It’s not what you do occasionally that counts, but what you do most often.
Making good decisions 80% of the time is better than striving for 100% for a couple of weeks then having a blow out for another 7 days.

By keeping this in mind and building good, consistent habits Emma has lost just over a stone since April. Shes also lost 16 and 3/4 inches
👏🏻👏🏻

I’m so proud of the changes she’s making and the hard work she’s putting in.

Well done Emma, you’re looking strong and healthy and ready to enjoy your holiday 🩷☀️

21/07/2025

If you’ve ever said ‘ the only thing that helps me lose weight is giving up carbs’
or ‘I can only lose weight if I follow x plan’, or words to that effect, read on….

If you’ve ever lost body fat it’s not because
you ate clean.
It’s not because you counted points or syns.
It’s not because you did keto.
It’s not because you tried intermittent fasting.
It’s not because you went low carb.
It’s not because you followed a meal plan.
It’s not because you stopped eating after your evening meal.
It’s not because you combined certain food groups.
It’s not even because you’ve used a weight loss injection.
The list could go on and on with reasons people think they’ve lost fat.

And it’s got absolutely nothing to do with supplements you’ve taken or hormones you’ve supposedly balanced.

Here’s the real reason you’ve lost fat..

You’ve adhered to a CALORIE DEFICIT for a CONSISTENT period of time.

All of the above are just methods you can use to create a deficit. Some find certain methods easier than others and that’s what they put their success down to… the method.

But It’s important you differentiate between the two.

When you understand calorie deficit, you can adopt any method that suits your lifestyle, goals and values. You can go between several methods if you need to.

There’s nothing magical about a diet with a name. It’s not what’s causing you to lose fat.

It’s being able to stay in a deficit consistently (think months rather than weeks)!

17/07/2025

08/07/2025

If you want to lose body fat, you’re going to have to adhere to a calorie deficit for a consistent period of time.
There’s no 2 ways about it.
That’s the science behind fat loss.
Not a pointless supplement, not by balancing hormones, not a specific exercise.

There are many ways to achieve a calorie deficit and here are 4 ways you can achieve that without tracking calories or paying for a meal plan.

07/07/2025

We’re half way through the year.
Some of you will have set weight loss goals in January so I’m taking this opportunity to remind you what progress looks like.

I see so many people get disheartened week in week out when they come to get weighed or measured.

‘I’ve only lost an inch’

‘I’m only down half a pound and I’ve been so good’

‘My weight is up’ and it’s like the end of the world.

Think back to what your goal was when you stared.

If it’s to lose a significant amount of weight, losing half a pound is the first step towards that goal.

If it’s for your clothes to fit better, losing that 1 inch is the first step towards that goal.

Week to week the changes might not seem like much so we have to stop and look back at where we started.

In 2 years (no it doesn’t happen in 8 weeks)..

Stephanie has lost 29kg / 4.5 stone, by chipping away at a pound, half a pound, a quarter pound, no loss, sometimes a gain… week by week.

Not only that but she’s lost 60 and 3/4 inches!!! Longer than the tape measure .

And that happened by losing half and inch here and there, some weeks there were no changes.

With a new mindset towards the scales, eating, nutrition and exercise Stephanie has put in the hard work.

Working on not letting 1 bad choice turn into a bad week.
Being consistent with habits.
Not using food as a coping mechanism.
Coming to PT once a week.

Stephanie is not using weight loss injections as some people have asked her and I think it’s important to give credit where it’s due. (I have no issue with injections being used for weight loss but please pay attention to your nutrition, exercise and habits while you are using them, it makes the transition away from them a little bit easier).

Consistency is key with seeing any progress.

Don’t give up because it hasn’t happened in 8 weeks.

Don’t give up because it’s hard.

Don’t give up because you’ve had a bad day (or a house fire)!

Don’t give up because it’s a busy time, because you’ve got a birthday, wedding, holiday coming up!
If you need a break from your diet for these events you’re likely following the wrong diet.

Don’t give up!

Set realistic expectations
Take qualified advice
Have patience
Put in the work!

Well done Stephanie! Another proud moment in your journey to a healthier and stronger you. 👏🏻👏🏻🎉

05/07/2025

IBIZA🤍
A fab break to celebrate Alanah’s 21st🎉
Good food, great music, beautiful sunsets and a heatwave. All our favourite things
2 nights in Ibiza town and 3 nights in San Antonio
giving the best of both sides of the island.

Rested, reset and ready for my clients on Monday 🏋🏼‍♀️

01/06/2025

Huge well done to local boxer and sponsored athlete Tyler Kerr on his win at the weekend 🥊

I’ve been working with Tyler on weight cuts for several fights now and this one was a very straightforward cut with no dehydration methods required.

5 kilo dropping easily with plenty tactics left in reserve which looks promising going into any future fights at a lower weight.

Weight cutting is different to fat loss. We manipulate a lot of factors including water, sodium, fibre to see the scales move, unlike fat loss where we aren’t really interested in the scales, more the body measurements.

A pleasure working on this cut Tyler, congratulations again.

Plans already in place for his next one 👏🏻

27/05/2025

A great lunch option that’s easy to prepare ahead and bring to work.

However, this one does take time to eat because of the crunchy veg so it really does a brilliant job of slowing you down when eating, something more of us should do and it forces you to chew your food - another thing we should try and do better as digestion begins in the mouth.

Cabbage contains a broad spectrum of nutrients and red cabbage contains more vitamin c than the green and white variety.

It’s great for skin health with antioxidants that protect the skin from free radicals damage.

It supports liver function by stimulating the production of glutathione, an important antioxidant which helps with detoxification.

It’s rich in fibre which promotes gut health and regular bowel movements.

I poached my chicken in a little chicken stock and prepared my veg and dressing while it was cooking to help with time.

Easy, nutritious and a source of protein, fibre and healthy fats.