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Mia Winchester | Online Coaching

@coachedbymiarose

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Online Coach | Registered Nurse 🩺
Women • Pregnancy • Postpartum • Nutrition
Owner: @miawiinchester
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Today marks the beginning of a journey that means so much more to me than simply becoming an online fitness coach.

Coached By Mia Rose was created to support women through all walks and seasons of life — young women needing guidance for a healthier outlook in life, pregnancy and postpartum mums, perimenopause women, motherhood and beyond.

This is a safe space to build strength, confidence and healthier relationships with nutrition, movement and mindset. A community where women feel supported, educated and empowered to create changes that lasts.

My purpose is bigger than transformations you can see. I want to create impact, community and lasting change — helping women feel strong in their bodies, confident in themselves and supported through every season of life.

A lot of love, growth and purpose has led me here.

Welcome to Coached By Mia Rose. 🤎
We’re officially LIVE.

#womensonlinecoach #womeninspiringwomen #mumswhotrain #mumsofinsta #womensnutritioncoach taken in Sydney, Australia by @coachedbymiarose

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2 months ago

Coached by Mia Rose 🤎
Personalised coaching designed for women of all walks of life, pregnancy, postpartum and perimenopause. Strength, nutrition, mindset, building a lifestyle to transform women’s lives and longevity.

DM “COACHING” or book your free discovery call via link in bio

#womensonlinecoaching #postpartumjourney #womenstrengthtraining #mumsofinsta #fitmum taken in Sydney by @coachedbymiarose

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2 months ago

This one is for the mums 🤍
I see you. I’ve been there.

Motherhood is such a personal journey — no two experiences are ever the same. Pregnancy, birth, postpartum… every story looks different.

I didn’t follow a structured plan, and looking back, there are things I’d do differently — not prioritising my health, not moving my body, not pouring into myself or surrounding myself with the right people. There’s no one “right” way, but I’ve learned how important it is to care for your mental, physical, emotional, and spiritual health through it all.

I remember feeling unhappy within myself during pregnancy. That’s hard to admit, especially when I was blessed with my babies — but I have compassion for that version of me. She’s not who I am now.

If there’s one thing I want you to know, it’s this:
You can take care of yourself.
You can put your health first in a safe, balanced way.

It takes time to feel like yourself again — but small, intentional changes make all the difference.

I’d love to hear your story 🤍

#postpartum #glowup #pregnancyjourney #mumsofinsta #womeninspiringwomen taken in Sydney, Australia by @coachedbymiarose

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6 months ago

swipe for some vulnerability 🥹

After my second baby, it became me vs me.

I am my own harshest critic. I’ve had plenty of women inspire me, but I’ve learnt the most powerful thing is wanting to be my own strongest, sexiest, most confident self. That didn’t happen overnight. I’m still evolving.

Photos like this remind me how far I’ve come. This wasn’t a “bounce back.” I worked for this. Slowly. Consistently. On the days I was exhausted, emotional with a lot of self doubt.

I’m big on the words we use around mothers. Every journey is different —
Some have easy babies.
Some have colic and no sleep.
Some have beautiful births.
Some carry trauma.
Some “bounce back.”
Some gain stretch marks and a whole new body.

We don’t know what another woman is carrying. So let’s stop comparing and start supporting.Motherhood is hard enough without competition.

When my daughter jiggles my tummy and points at my stretch marks, I tell her I fought a tiger — lol. She looks at me sideway, but the truth is, those marks don’t bother me anymore.

Health. Being present. Being here for the people I love. The gift of life God gave us.

We create life. That alone is powerful. No one can take that from you. 🤍

#postpartumsupport #womensupportingwomen #strongmama #healthymama #loveyourself taken in Sydney, Australia by @coachedbymiarose

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8 months ago

content day today 🤎

a little sneak peek / teaser of something that brings me so much happiness, joy and purpose as I step into this new beginning.

launching 10th August — built with so much love, intention and faith. I pray this next chapter is fruitful 🤍
@coachedbymiarose

#onlinewomenscoach #registerednurseturnedbusinessowner #nutritionforwomen #womensstrengthtraining #mumsofinsta taken in Prestons, New South Wales by @coachedbymiarose

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2 months ago

returning to training postpartum is not a one size fits all approach. not all women will be able to return to training. their is a range of assessment to be assessed for a woman to safely return depending on their circumstances. however their is no clinical research that states a woman can “not” return to training before or at 6 weeks postpartum. research clearly states that light movement and exercise will significantly improve a woman’s mental state and reduce PPD significantly. With the right guidance, support measures and assessment you can absolutely prioritise healthy movement.

@sheridanskyefit educational resources & content used

#mumsofinsta #postpartumjourney #postpartumtraining #womenstrengthtraining #womensfitness taken in Camden, New South Wales, Australia by @coachedbymiarose

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a month ago

The most common topic of discussion I have with 99% of my clients is = woman want strong & developed glutes 🍑

honest & raw of what really matters:

1. Nutrition — a calorie deficit helps reveal your shape by reducing body fat, but it isn’t the optimal phase for building muscle
2. Maintenance or a slight surplus — this is where the real growth happens. Your body needs enough fuel to build.
3. Repetition — consistently perform the same glute-focused exercises and focus on getting stronger at them.
4. Mobility — tight hips and hip flexors can limit your range of motion and hinder optimal glute growth.
5. Technique — strip back the ego. Control the tempo, perfect your form and create a strong mind-to-muscle connection.
6. Progressive overload — gradually increase your weight, reps or control as your technique improves.
7. “That’s just genetics” is true to some extent, genetics will affect your natural glute shape, muscle insertions, hip structure and where you store body fat BUT this can’t be thrown around as an excuse, you CAN build and develop your glutes!!!

You don’t need a crazy new workout every few weeks. My clients often follow the same program for months unless their circumstances require modifications.

Master the foundations. Repeat them. Get stronger. That’s how you grow muscle.

#glutegrowth #womensfitnesscoach #camdengym #edmondsonpark #womensupportingwomen taken in Camden, New South Wales, Australia by @coachedbymiarose

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a month ago

chicken & prawn stir fry with a side of kid tv noise in background ✨

one thing about me - food is the way to my heart, I LOVE cooking. another thing - since becoming a mum I also hate cooking 🤣

If it’s not quick, easy, nutritious and satisfying, I’m not doing it!

I love cooking time-consuming meals for special occasions, but everyday meals? 20 minutes or less, and that’s exactly how I program most of my clients’ meals because I GET IT!

to some this is just a healthy stir fry, to me it’s a bowl full of fibre, protein, nutrients and a happy tummy 🤌🏽

yes, you can “eat what you want” within a calorie range and achieve goals, but nothing compares to nourishing your body with real, whole foods. nutrition goes far beyond calories!

if you want the full meal breakdown? Comment “SEND” 🤎

#womensonlinecoach #wholefooddiet #stirfry #nutrition #easymealprep taken in Sydney, Australia by @coachedbymiarose

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8 days ago

POSTPARTUM HOME FRIENDLY MUM CORE WORKOUT 🤎🤎🤎

4 beginner-friendly exercises to rebuild core strength, stability & control - always ensure you are medically fit, safe and cleared to perform movement, each woman’s postpartum journey is different.

• Pelvic floor & deep core engagement – focus on connection before intensity.
• Pelvic positioning – keep your ribs stacked over your pelvis, avoiding excessive arching through your lower back.
• Slow, controlled movements – prioritise technique, breathing & core activation over speed.

#postpartum #postpartumcore #busymumfitness #mumsofinsta #mumsofcamden taken in Camden, New South Wales, Australia by @coachedbymiarose

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6 days ago

if you had of told me a year ago I would be doing content shoots for my own business I would not have believed you.

your only competition is - you

from my own struggles to now a growth beyond words, I love what @coachedbymiarose community is blossoming into 🙏🏽✨

#onlinefitnesscoaching #womenshealth #postpartumbody #mumsofinsta #womeninspiringwomen taken in Sydney, Australia by @coachedbymiarose

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7 days ago

I’m a qualified Registered Nurse, Studying Masters in Nutrition. Facts for the woman needing clarity on digestion & stress. I am passionate about digestive health, good nutrition and helping women understand how their internal health connects to so much - ever wondered why your digestion changes when we are feeling stressed, worried, burnt out? It signals from your gut and can influence how you feel… 🧬

#digestivehealthmatters #digestion #postpartumhealth #microbiome #womenshealthcoach taken in Sydney, Australia by @coachedbymiarose

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16 days ago

I’m an online coach and I’m not perfect. I’ll admit it’s taken a lot of inner work to get to where I am today. Younger me would be proud. 🤎

That’s why I post pictures like this and share the vulnerable parts of my journey. It’s never to tear down a woman’s body after growing a child. It’s to show you that it’s normal, it’s human and it’s beautiful.

I’m the strongest, healthiest and happiest I’ve been in a long time, and I still have bad body image days. Everyone does. Online, especially in the fitness space, we see so many beauty standards that younger me would have idolised and I know women today would . I want the women in my community to know they don’t have to meet those standards to feel confident in their bodies.

Having a daughter makes me even more aware of the words I use at home. I want her to see that fitness is about more than looking a certain way. It’s about growing up strong, healthy and resilient, and knowing the beauty in the body she has 🤎

#postpartumbody #postpartumfitnessjourney #womensonlinecoach #womenswellness #camdenmums by @coachedbymiarose

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21 days ago