Ros Mutch Nutrition

21/12/2025

Today is the shortest day!
We are heading towards more daylight in the weeks and months to come which is always a positive feeling but we still need to think about supplementing with vitamin D3 due to the reduced sunlight.
This is 1 of only 3 supplements I recommend to clients, everything else can be obtained from your diet.

A pro hormone, vitamin D is created when our skin is given direct exposure to sunlight (midday sun is best as UV rays are strongest).
We can get small amounts from foods like eggs, salmon and some mushrooms as well as fortified foods but it’s unlikely to be enough.

Even in the summer months it can be tricky to get enough in the north east, so taking a higher dose from September to March is beneficial.
You can have your vitamin D levels checked with a blood test but some signs of deficiency are fatigue, joint and bone pain, muscle weakness or cramps and low mood.
Vitamin D is also crucial for calcium absorbtion.

Doses vary. You can go as high as 4000iu but this is the upper level so please do not go higher than this.
Blood tests will help determine dose required but it’s generally safe for adults to use 1000iu daily. Check with your GP /pharmacist especially if using other medication and supplements.

Another interesting fact for you… the darker your skin the less vitamin d you make from sunlight.

10/12/2025

Stay tuned for more incredible nutrition advice 🤣

04/12/2025

28 days until the end of the year.
If you’ve given up on your goals because you think December is too busy to focus on them, think again!
Life is busy… all year round.
You’re getting a head start if you can focus on these 3 things in December.

Plan your meals. Begin with the meals you can’t control and work back from there.
Make sure the ones you can control are nutritious, contain a source of protein, fibre, fruit and veg.
You have potentially 84 meals between now and new year. That’s a lot of good choices you can make.
Your meal plan is the basis of your shopping list. Planning is great habit to get into. If you need help knowing what to eat, this is where nutrition coaching comes in.

Walk outdoors every day.
There’s no bad weather, only bad clothes.
A daily walk outdoors reduces stress, blood pressure and is a really underrated tool for fat loss.
28 walks between now and the new year. You can manage that.

Plan your exercise. You don’t need hours in the gym, you don’t even need a gym.
3x 20 minute workouts per week is enough to get you started. You’ll find plenty workouts on this page.
That’s only 4 hours between now and the end of the year. You do have time for that!

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.

08/09/2025