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Charles Millard

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Charles Millard

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

02/02/2026

Think about it, you find a coach that shares fancy reels but don’t back up their bu****it with proof?

Seems things aren’t all they’re cracked up to be.

Here at we are results driven, and there is a reason people hang around… goals evolve and we keep striving to be the ultimate you.

I can’t wait to share the final pictures/results or 6 week challenge, truly mind blowing if I’m honest… 🤯

Want to get set on your own journey? Tried to go it alone and running out of steam?

DM ‘perform’ and we can chat 🫱🏼‍🫲🏽

01/02/2026

The year of January recap.. and what a month it was..

Personal
👉 We continue to love our little girl a little more each day
👉 Parenting is a wild ride and I’m so lucky to have the best baby mama there is ♥️ we love you
👉 A lot of time with friends and family and that’s what it’s all about

Coaching
👉 6 week challenge is 2/3 complete 🥲
👉 We’ve had so many new lows, weights people haven’t seen in YEARS, mothers getting to pre pregnancy weight after years of struggle etc etc
👉 I’m one proud coach of every single one of the team
👉 really is changing lives and I’m so here for it

Need some help with your own journey?? Hit the 🔗 in bio or DM ‘Perform’ and we can chat 🫱🏼‍🫲🏽

28/01/2026

Refeeds! What are they and why do we do them…

Before we get going they are calculated and not a ‘cheat meal’ or ‘cheat day’ two terms I’d like to never hear again tbh

A refeed is a planned short term increase in calories, mostly carbohydrates! This is after a period of calorie restriction!

Why?

- a short break from restriction can increase overall adherence
- useful for ‘living’, periods of overeating is actually defined as part of normal eating behaviour
- preserve fat free mass
- glycogen replenishment to improve training quality
- increase NEAT
- potential hormonal benefits
- some studies also show it increases leptin (satiety hormone)

This is what I ate on day 2! And by the end I was very much looking forward to returning to my deficit calories as much as I enjoyed eating ALL the carbs!

You will see a spike in weight (not fat) as you are of course storing the carbs you are eating! This drops off after a few days!

Want to know more then DM ‘rapid’ and we can chat ✌🏼

25/01/2026

19 days in… 7.6kg (16.76lb) down…

I LOVE this protocol because..

A) it works
B) it works
C) it suits me.. I don’t mind sacrificing certain things for a relatively short period of time.. I don’t mind having the conversations that I can’t have xyz because my desire to get to my personal goals outweigh the need to people please
D) it works
E) I don’t have to be restricted for long (if any coach tells you ‘you can lose fat without restricting’ they are lying - soz)
F) it fu***ng works

And it’s working for so many other people because they are doing it properly with correct guidance..

DM ‘rapid’ to learn more

23/01/2026

6 week update….

As we head into refeed weekend for the majority of the team, thought it’s a good time to see how we are getting on…

Everyone is down at least 2kg ranging to 7kg+, yes over a stone gone in 3 weeks for multiple people.

Every single one of the team has had their own journey with it, and I’m proud of the whole team.

Personally, I’m down 7.2kg and the lowest I’ve been since I was about 20…

I understand there are some people seeing all this progress and are wildly skeptical, I agree you should be.

It’s working for over 15 people simultaneously without fail currently and I can guarantee results

Want to know more? DM ‘Rapid’ and we’ll chat

20/01/2026

Been a bit MIA lately… ✌🏼

Truth is, I’ve been so busy with my 6 week group and coaching online/in person clients that social media took a back seat.

That’s what makes me different. A lot of coaches are wannabe influencers first and coaches second. My focus isn’t on likes, it’s on the wellbeing, goals, and results of my team.

I meet you exactly where you’re at and give you the tools to succeed independently.

I coach you so you eventually don’t need me but you’ll probably want to stay for the community.

Ready to become the strongest, leanest, and most confident version of yourself?

🔗 Hit the link in my bio or DM ‘PERFORM’ to get started.

13/01/2026

2026 so far…

Been RUBBISH at filming my training recently so here’s some life pictures..

Busy start to the year in the best way
- Rosie is growing up WAY too fast
- Em is the best mum to little Rosie
- Training is consistent again (BJJ and gym)
- The team are absolutely flying and their progress amazes me everyday

So, the year I turn 30 is shaping up to be a year of growth and I’m here for it ✌🏼

01/01/2026

Hey, I’m Charlie ✌🏼

You’ve probably seen a lot of posts from coaches today about new year new me yappa yappa…

Here’s why I’m different:
I’ve been there, struggling with weight, hating what I saw in the mirror, wearing baggy clothes to hide myself.
I emotionally ate myself up to 125kg and I was miserable, unhealthy and insecure.

Then the script flipped I started making conscious choices which turned into habits and habit led to results.

I’m grateful for getting myself into that position, it taught me so much and I can pass my learnings onto clients struggling in the same way.

My coaching, which I have been doing for over a decade, has developed into the full package.

I give you EVERYTHING you need to succeed, guide you to have the knowledge to achieve your goals.

I don’t just change physiques and improve performance, I change people’s lives.

You’re invited to change yours.

DM me ‘change’ to get started..

28/12/2025

Spaces for 6 week challenge are still available - DM ‘6’

Spaces for online and in person (1-1 and group) also available - DM ‘Help’

27/12/2025

Mrs M appreciation post..

Over the years she has taught me so much and ultimately I’m a better person for it..

But this last 15 or so months when we first found out we were having a baby, to losing our angel, to quickly conceiving our rainbow baby Rosie and the last 10 weeks of having her - has been eye opening.

Emily has taught and shown me resilience on a truly epic scale, the way she just handles things even when it just seems like the world is against her/us.
The way she handled pregnancy after loss made me love her that little bit more.

And not only that but seeing her open the conversation for other women struggling with loss and/or conceiving that they otherwise wouldn’t have had - she’s the dogs bo****ks.

She is the BEST mum and shows up for Rosie whatever the time of day - and I’m truly lucky to have someone like Em to share parenthood with.

Rosie and I love you so much ❤️

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Portsmouth

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