Charles Millard

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

18/03/2026

Hear me out..

When doing squats we want to create tension, putting a squishy piece of foam around the bar isn’t going to help. It creates instability.

The pad makes the bar sit high. This shifts your center of gravity forward, forcing your lower back to work overtime to keep you from folding = potential lower back pain (not ideal right)

You already have padding if we’re setting up correctly, your traps.

When you retract your shoulder blades and pull the bar into you, engaging the lats you create said ‘padding’ and also tension allowing you to squat safely and effectively.

DM ‘PEFORM’ for all coaching enquiries or hit the 🔗 in bio 🫡

17/03/2026

Stop relying on a feeling.

Motivation comes and goes, habits and systems stick around and create lasting change.

Struggling to stay consistent, learn how to lower friction and habit stack!

I go through this and then have an actionable task in my free skool community.

Hit the link in my bio for access 🫱🏼‍🫲🏽

The team are continuing to inspire me daily…They make me want to do better, keep innovating to see how else I can help a...
16/03/2026

The team are continuing to inspire me daily…

They make me want to do better, keep innovating to see how else I can help and serve.

We keep it as a team over here 🫡

DM ‘PERFORM’ to learn more 🫱🏼‍🫲🏽

I’m so lucky to have had all these wonderful women in my life, Happy Mothers Day 🌸Mums really are superwomen, they know ...
15/03/2026

I’m so lucky to have had all these wonderful women in my life, Happy Mothers Day 🌸

Mums really are superwomen, they know when something is wrong without a word needing to be said. They are the most selfless people going and they truly are the glue that holds things together.

Watching Em become a mum has been the best thing ever, and Rosie is so lucky to have her. And I can’t wait to continue raising our daughter together ♥️

I’m also lucky enough to have two incredible Mothers and two incredible Grandmothers (Nanny and Grannie) to Rosie. You guys are the bees knees and I am so grateful for you and all your love and support.

And the OG Nanny and Grannie who are no longer with us in person but ALWAYS there watching and guiding, we all love and miss you everyday 🥹♥️

If you’ve ever wondered what supplement is actually worth the taking, Creatine is for sure up there. It’s safe, it’s che...
12/03/2026

If you’ve ever wondered what supplement is actually worth the taking, Creatine is for sure up there. It’s safe, it’s cheap, and it’s backed by decades of science.

Here’s some of the benefits:

Energy
When you do something that exerts lots of energy like lifting heavy in the gym or sprinting, your energy drains fast. Creatine helps restore your energy stores so you can keep going longer.

Bigger, Fuller Muscles
Creatine helps your muscle cells hold onto a little extra water. This doesn’t just make them look fuller; it actually helps the muscle stay hydrated and healthy, which is key for growth.

Brain Power
It’s not just for the gym! Your brain uses lots of energy to think and focus. Recent studies show that creatine can help reduce brain fog and keep you sharp, especially when you’re tired.

Memory and aging
While research is still early for these, it’s emerging that creatine that adults (55+) see improvements in memory and ability to process information.

Need help with your journey? DM ‘PERFORM’ and we can chat ✌🏼

This is why I do what I do. 🥹I’ve been working with Vic for a while now, and watching her evolution has been truly an ho...
11/03/2026

This is why I do what I do. 🥹

I’ve been working with Vic for a while now, and watching her evolution has been truly an honour.

She told me that in the past, the “New Year, New Me” thing never stuck. She’d go hard for a week and then pack it in. Sound familiar?

But look at her now. She didn’t just do this 6 week challenge; she absolutely owned it.

She went from panicking if the scale didn’t move to saying, “Even if it held or increased, there was no panic.” That is a massive mental shift.

What I’m most proud of:
She finally feels comfortable in her own clothes. That’s a goal she didn’t even think was possible a year ago.

Vic, the discipline you’ve built is next level. You aren’t just training anymore; you’re a completely different person. We’re only just getting started for 2026. 🫡💪

Ready to feel comfortable in your clothes? DM ‘perform’ and we’ll get going 🫱🏼‍🫲🏽

Team are cooking 🧑‍🍳 Love to see it 🤌🏼DM ‘PERFORM’ to start your journey 🫱🏼‍🫲🏽
10/03/2026

Team are cooking 🧑‍🍳

Love to see it 🤌🏼

DM ‘PERFORM’ to start your journey 🫱🏼‍🫲🏽

Such a wholesome day yesterday, family time, socialising with friends and of course some good food! ✌🏼 It’s what it’s al...
09/03/2026

Such a wholesome day yesterday, family time, socialising with friends and of course some good food! ✌🏼

It’s what it’s all about 🤌🏼

Why slow and steady isn’t always the answer. Ruby had been with me for a few months. We had the routine. We had the habi...
08/03/2026

Why slow and steady isn’t always the answer.

Ruby had been with me for a few months. We had the routine. We had the habits. But the weight loss was slower than she wanted, and the risk of falling off was real.

She decided to use our 6 week challenge to gain the aesthetic goal so we can now focus on a performance based one..

The result?
👉🏼She’s already had to buy smaller clothes and noticed the change everywhere, from her stomach to her face.
👉🏼By dropping the weight quickly in a structured way, she finally revealed the muscle we’ve been building.
👉🏼Even in a challenge, she’s lifting weights she hasn’t been able to move in 6 years of going to the gym.

Sometimes you don’t need to try harder you just need to change the approach. She’s now more motivated than ever to keep pushing for the rest of 2026. 🫡

Are you tired of slow (or no) progress? DM me ‘PERFORM’ to see how we can change that 🫱🏼‍🫲🏽

Love me some struggle cuddles… 🥋
08/03/2026

Love me some struggle cuddles… 🥋

06/03/2026

Training is feeling gooooood!

Bit of a deload this week, remember kids, recovery and allowing your body to recover is as important as the hard sessions.

Structure and having someone in your corner who understands you is key to long term progress and sustainability 🫡

DM ‘PERFORM’ to start your journey 🫱🏼‍🫲🏽

Address

Portsmouth

Website

Alerts

Be the first to know and let us send you an email when Charles Millard posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Charles Millard:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram