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Charles Millard

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Charles Millard

🔴Waterlooville 📍
⚪️ Co-founder of
⚫️ I help people become fitter and stronger

29/08/2025

Stories like this are why I created the Performance Accelerator.

Meet Nat. When she started, she was struggling with structure in her workouts and nutrition; more specifically knowing how to feel her best through nutrition timing and what works for her.

Through hard work and dedication, we’ve focused on creating some structure in amongst the chaos and working out what makes her FEEL and PERFORM her best.

The results speak for themselves. Nat has now lost 7kg, knows how to fuel herself correctly. Learnt to believe in herself and changed her mentality. She truly is a pocket rocket 🚀

This isn’t just about the physical transformation; it’s about building a foundation of confidence and strength that lasts a lifetime.

If you’re ready to write your own success story, the Performance Accelerator is for you.

21/08/2025

You’re right.

You absolutely could do it on your own.

You could spend months (or years) learning all the science, designing a perfect program etc.

But let me ask you this:

How many times would you have to start over?

How much frustration would you have to endure before you got it right?

Your fitness journey doesn’t have to be a frustrating.

The Performance Accelerator is designed to help you skip the years of guesswork, get real results, and build a routine that actually lasts.

Ready to stop starting over?

DM me “READY” to get started. 🫱🏼‍🫲🏽

15/08/2025

We’ve all been there. You walk into the gym, full of motivation, only to be met with a wave of self-doubt.

You worry about looking silly, not being strong enough, or not knowing what to do. But what if you could reframe that fear? What if you saw it as an opportunity to grow?

The gym is a place where you can push yourself and discover a new you (new year, new me right?). It’s the perfect place where you can learn and make mistakes, there’s no success without mistakes to learn from, is there?

So next time you’re feeling that fear creeping in, remember that it’s just a feeling. You are capable of more than you think. Embrace the challenge, step outside your comfort zone, and do not feel silly asking for help. But above all else take the shot 🫱🏼‍🫲🏽

11/08/2025

Nutrition doesn’t need to be complicated.

There’s not one bad food, but of course there is more nutrient dense foods.

Carbs don’t make you fat, fat doesn’t make you fat, a calorie surplus does.

If you eat after 7 you won’t magically get fat.

And on the flip side, ‘detoxing’ with that £7 green juice is a load of sh*te. Pretty offensive to your liver and kidneys which are oh so efficient in detoxification.

Eat mostly whole foods, high protein, a good amount of fibre, plenty of micronutrients (you’ll get them if you’re eating a variety of whole food) and have what you like sometimes - it really can be that simple.

Le bosh!

09/08/2025

You start Monday and by Friday you’re slipping back into old habits…

If that is you keep reading…

Motivation is like a spark: It gets you excited to start, but it can fizzle out fast. Think of it like that burst of energy you get before a big race.

Discipline is like a steady fire: It keeps you going even when the spark fades. It’s showing up for your workouts when you’re tired, making healthy choices when you’re tempted, and sticking to the plan, day in and day out.

Why is discipline the winner?

Motivation is unreliable: It comes and goes. You can’t always count on feeling super pumped.

Discipline builds habits: By consistently doing the right things, you create healthy routines that become easier and easier.

Discipline brings lasting results: Motivation might get you quick wins, but discipline is what helps you reach your long-term goals.

Think of it this way: Discipline is like training your mind to be strong. It’s about proving to yourself that you can do hard things, even when it’s not easy.

06/08/2025

Feeling stressed? Need more hours in the day?

Try and empty the stress bucket...

The stress bucket? Charles, what are you on about?

Imagine each day there is a bucket and each time you stress, the bucket fills up a little more. Ask yourself how many times a day you take conscious action to empty that bucket?

Thing is the answer is probably not enough or not at all, and this will be stopping you from reaching your goals.

Here are 5 tips to help manage your stress and empty the bucket..

1. Deep Breathing can reduce stress by calming the nervous system. Try the 4-7-8 technique. Inhale for 4, hold for 7 and exhale for 8, repeat this a few times.

2. Physical Activity is one of the most effective stress relievers - it enhances mood and reduces anxiety (see previous post about gym anxiety). Go for a walk, get to the gym etc.

3. Practising Meditation - not for everyone this but it helps to focus on the present and not the ‘what ifs’ future events that haven’t happened yet. Focus on breathing and each time your mind wonders (which is normal) bring it back to the present.

4. Time Management - Create a to do list, break large tasks into small tasks to create a sense of accomplishment.

5. Social Support - connecting with like minded people or hiring a coach or similar to keep you accountable and to share feelings to create a support system.

Need accountability and a helping hand? DM me and let’s get started..

31/07/2025

🔥CLIENT WINS🔥

Here inside the Performance Accelerator we WIN.

Ask yourself, do you get the support you need to be and feel the best you’ve ever felt? And do you have the tools and knowledge to do so?

If either of those questions you answered no, then you should probably give the Performance Accelerator a try.

The team are absolutely nailing it at the moment and I’m one proud coach!

Join the movement.

DM me ‘PERFORM’ and we can chat 🫱🏼‍🫲🏽

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