Char Ruffles Fitness

For 5 busy corporate Females ONLY I have 50% off my 12 week online transformation program. 

If you’re over seeing lack of progress and real results, then it’s time to stop doing the same thing and take action. Sydney summer is not too far away, 😅so now is a great time to start.

This is for females who want to lose around 5-7kg of body fat, gain strength and feel more confident in the gym.

I know what it’s like being a busy corporate female, in a stressful office environment fitting your training and nutrition into your day. I have been there too.

This program is designed to fit into your busy lifestyle whilst still socialising at the weekend, and provide you with the education for long term results.

If you feel ready for a change, then let’s chat!

Click the link in my bio to get started or direct message me for a free quick consultation.

This program is for committed females who want to get started or reconnect with their fitness journey, and see real results following a structured training program!

What you’ll get:

* 12 week program with 24x7 access to workouts set up in a simple to follow structure

* Initial 1 on 1 consultation and onboarding set up session 

* 3 training programs to follow in 4 week blocks

* Opportunity to resign after 12 weeks and carry on your fitness journey 

* Progress fortnightly/weekly check in’s and ongoing weekly coaching

* A simple way into flexible dieting and understanding your macros

* Access to app integrated with macro tracking & fitness watches

* Access to education & downloadable guides mapping out your fitness journey

* Join a group of likeminded females all starting their fitness journey


LIMITED to only 5 People with this offer & to maximise your experience!!!

Foods to help in luteal phase of your cycle 🔁

The luteal phase is the second half of the menstrual cycle that occurs after ovulation. During this phase, the body produces progesterone to prepare the uterus for potential pregnancy. To support this phase and maintain hormone balance, it is beneficial to consume foods that provide essential nutrients for progesterone production and overall reproductive health.

Here are some food suggestions for the luteal phase: (please note to always go to your local doctor or Nautropath! This is just personal experiences and from my own knowledge & learning.

1. Dark leafy greens: Spinach and kale are rich in iron and magnesium, which are essential for hormone production and reducing menstrual symptoms.

2. Whole grains: Foods like oats, quinoa, and brown rice provide complex carbohydrates and fiber, which help regulate blood sugar levels and support hormone balance.

3. Veggies: Broccoli, cauliflower, and Brussels sprouts contain a compound that helps balance estrogen levels and support progesterone production.

4 Healthy fats: Avocado, nuts, and seeds provide essential fatty acids like omega-3, which support hormones and reduce inflammation.

5. Fatty fish such as: Salmon, mackerel, and sardines are high in omega-3 fatty acids and vitamin D, which are beneficial for hormone production and overall health.

6 Herbal teas: Chamomile, peppermint tea, and ginger teas can help reduce bloating, nausea symptoms, promote relaxation, and support hormone balance.

5 Simple things to motivate yourself to train:

Go into the gym to move your body and don’t overthink it!

Put on a feel good playlist - music always helps!

Say you will just go for half an hour & see what happens

Remember you will never walk out and regret doing exercise

Ask yourself what you would be doing instead, if you aren’t going to the gym?

🌸 Understanding Hormonal Fluctuations in the Menstrual Cycle 🌸

Swipe and save if you found this useful!

Do you agree or resonate with any of these?

Real reminders about body image:

1. The number on the scales or your body fat % does NOT determine your worth! This is just data and numbers.
2. During ovulation and just before your period your body is more prone to bloating & expanding, so be kind to yourself. Our bodies are doing what they are meant to be doing.
3. Body dysmorphia is a real illness and are not the only person feeling like way. Many of us good body image days and not so good ones - lets normalise talking about it more.
4. IG is full of filtered, fake & heavily edited and images which are not real life. Remember for every fitness IG image you see, that person probably took 10-20 pictures just to get the angle they wanted 🙃
5. Bikini competitors you may see on your feed, have trained extremely hard for over 12 weeks (months and years prior) to peak to that level of conditioning. Don’t ever compare yourself to that! It’s a body building competition not everyday lifestyle!
6. Everyone has their own insecurities externally, don’t let them consume you and try focus on the positives.