https://linktr.ee/Rosie.movemama

Rosie, Ealing (2025)

27/11/2025

Imagine starting January already feeling proud of yourself.
Not starting over.
Not waiting for “motivation.”
Not feeling behind before the year even begins.

This time of year is full on - kids’ routines change, everyone’s sick, work piles up, sleep is messy… and your own routine usually disappears with it.

But you don’t need a perfect routine to feel good again.
You don’t need more time.
You don’t need to wait for life to calm down
(you’re a mum - it probably won’t 😅).

You just need:
✔️ a plan that fits mum-life
✔️ small, realistic habits
✔️ accountability
✔️ someone in your corner
✔️ structure that actually works for YOU

I’ve got mums right now juggling work, teething, flu, school chaos, 4am wake-ups and they’re still making progress because they’re supported, guided and not doing it alone.

If you want January to feel different this time - not another “start over” month - now is the time to begin.

Drop me the word STRONG and I’ll send you everything you need to know 🩷

(And if you’ve seen my Black Friday offer… it’s live on my grid 👀)

26/11/2025

BLACK FRIDAY IS HERE and I’m doing something I’ve NEVER done before 🌟

This year has been HUGE inside Move Mama - over 30 mums supported through online coaching and the strongest results I’ve ever seen.

And to celebrate…
I’m giving away up to 3 months FREE inside my Strong Mama Blueprint for 5 mamas.

This is my most personalised programme - the one where mums see real, sustainable changes in their strength, body, energy, confidence, routines and habits… even in the chaos of work, kids, nap times and sleepless nights.

And for Black Friday ONLY:
Join for 3 months → get 1 month FREE
Join for 6 months → get 2 months FREE
Join for 12 months → get 3 months FREE

Only 5 mums will be chosen for this offer.

This is for you if you want:
• a programme tailored around your life
• accountability that keeps you consistent
• structure that works with mum life, not against it
• support with training, nutrition, mindset + routines
• results that actually last

HOW TO APPLY:
1️⃣ LIKE THIS POST
2️⃣ DM me telling me why you’d love to join the Strong Mama Blueprint + what you want to achieve

The more honest you are, the easier it is for me to see if you’re the right fit for one of these spots.

Ends Sunday 3rd December.
Once the 5 places are gone, they’re gone.

If you’re ready to feel stronger, more confident and more in control of your health - this is your moment 🤍
Let’s finish the year feeling unstoppable.

Rosie x

26/11/2025

🌟 BLACK FRIDAY IS HERE and I’m doing something I’ve NEVER done before 🌟

This year has been HUGE inside Move Mama - over 30 mums supported through online coaching and the strongest results I’ve ever seen.

And to celebrate…
I’m giving away up to 3 months FREE inside my Strong Mama Blueprint for 5 mamas.

This is my most personalised programme - the one where mums see real, sustainable changes in their strength, body, energy, confidence, routines and habits… even in the chaos of work, kids, nap times and sleepless nights.

And for Black Friday ONLY:
Join for 3 months → get 1 month FREE
Join for 6 months → get 2 months FREE
Join for 12 months → get 3 months FREE

Only 5 mums will be chosen for this offer.

This is for you if you want:
• a programme tailored around your life
• accountability that keeps you consistent
• structure that works with mum life, not against it
• support with training, nutrition, mindset + routines
• results that actually last

HOW TO APPLY:
1️⃣ LIKE THIS POST
2️⃣ DM me telling me why you’d love to join the Strong Mama Blueprint + what you want to achieve

The more honest you are, the easier it is for me to see if you’re the right fit for one of these spots.

Ends Sunday 3rd December.
Once the 5 places are gone, they’re gone.

If you’re ready to feel stronger, more confident and more in control of your health - this is your moment 🤍
Let’s finish the year feeling unstoppable.

Rosie x

25/11/2025

Most mums aren’t struggling because they’re lazy… they’re struggling because no one ever taught them how to get results with the reality of mum life.

You’re not imagining it - it is harder when you’ve got:
👉🏼 Zero time for workouts
👉🏼 No energy left to cook
👉🏼 Kids’ routines changing every five minutes
👉🏼 “Start Monday” plans that fall apart by Wednesday
👉🏼 Good intentions but no consistency
👉🏼 Weekends that completely throw you off

And none of that means you’re failing.
It means you’re doing this without the right support or structure.

This is exactly what I coach my mums through every single day.
Realistic routines. Tiny non-negotiables. Accountability that actually keeps you going.
A plan that adapts to your life - not the other way round.

If you’re ready to stop starting over and finally feel in control again…
DM me the word MAMA and I’ll show you exactly how I’d support you. 🤍

24/11/2025

It’s been a huge six months for Move Mama - honestly the biggest period of growth my little business has ever seen. 🩷
New programmes launched, new mums joining, so many incredible results… and a community that keeps getting stronger every single week.
✨ mums going back to work and staying consistent
✨ mums lifting heavier, getting stronger, building confidence
✨ mums transforming their mindset, their energy, their daily routines
✨ mums who thought they “could never stick to it” proving themselves wrong

I feel so proud of what this community has become and so grateful you’re all here.

And to celebrate… I’m doing something that is going to give you the best opportunity to absolutely crush your goals in 2026 - whether that’s fat loss, strength, energy, confidence, or just feeling more like you again.

I can’t wait to share it with you.
I’ll be announcing everything on Wednesday so make sure you stay tuned. 🩷

24/11/2025

It’s been a huge six months for Move Mama - honestly the biggest period of growth my little business has ever seen. 🩷
New programmes launched, new mums joining, so many incredible results… and a community that keeps getting stronger every single week.
✨ mums going back to work and staying consistent
✨ mums lifting heavier, getting stronger, building confidence
✨ mums transforming their mindset, their energy, their daily routines
✨ mums who thought they “could never stick to it” proving themselves wrong

I feel so proud of what this community has become and so grateful you’re all here.

And to celebrate… I’m doing something that is going to give you the best opportunity to absolutely crush your goals in 2024 - whether that’s fat loss, strength, energy, confidence, or just feeling more like you again.

I can’t wait to share it with you.
I’ll be announcing everything on Wednesday so make sure you stay tuned. 🩷

24/11/2025

Going back to work after maternity leave doesn’t mean your health has to drop to the bottom of the list.
It is a huge adjustment - the routine, the commute, the childcare, the mental load… it’s a lot.
But you can absolutely stay consistent. I see it every single week with the mums I coach. 💛

This is the reality for so many mums and it’s exactly why your WHY matters.

It’s also why I support my mums with the little things that make the biggest difference:
✔️ Checking menus near their office
✔️ Quick workout options around meetings
✔️ Better choices on busy days
✔️ A simple, realistic plan
✔️ Accountability when life gets chaotic

Because when work gets hectic, this is what keeps you on track- not perfection.

✨ You can do this. And you don’t have to do it alone.

If you’re going back to work soon (or you just want to feel more consistent), send me a DM with the word WHY.
I’ll share the video I give my clients to help them find their own WHY because once you know it, everything else becomes easier. 💛

23/11/2025

Come and join us ❤️
Mama & Me Strength Classes
Mon 11am • Tue 1pm • Wed 11am
@ BSPK Fitness - 162 Uxbridge Road, W13 8SB

Babies + toddlers welcome.
A safe, friendly space to get stronger, move your body, and feel amazing 🤍
You’ll never regret showing up for you x

22/11/2025

Full-body dumbbell workout for busy mums 🩷

If you want something simple, effective and easy to squeeze into real life - this is the one!!
No fancy kit. No overthinking. Just solid strength work that makes you feel stronger, more capable and more you again.

You’ll go through:
• Chest press
• Romanian deadlift
• Single-arm shoulder press (right then left)
• Suitcase squat
• Optional finisher: farmer’s carry

How to follow it:
• Do 4 sets of each exercise
• Aim for 8–12 reps (or 10–12 if you want a bit more volume)
• Rest 30-45 seconds between sets depending on how much you push yourself
• optional finisher: do a 45-60 sec farmer’s carry, rest, and repeat 2–3 rounds if you have it in you!!!!🔥

Short, strong, mum-friendly.
Save this for your next workout and tag me if you try it 🩷

19/11/2025

This week I got my clients to do a “Developing Your WHY” exercise… and the responses honestly blew me away.

It reminded me that it’s not motivation or discipline that keeps you going - it’s your WHY.
Your reason.
The thing that pulls you back in when life gets busy, kids are sick, work is stressful and motivation disappears.

Their WHYs were so powerful that I’ve decided to share the same video with you too.

If you want it, drop me a DM saying WHY and I’ll send it over 🩷

Rosie

27/11/2025

26/11/2025

26/11/2025

25/11/2025

24/11/2025

24/11/2025

24/11/2025

23/11/2025

22/11/2025

19/11/2025

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