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Charles Millard

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Portsmouth
Charles Millard

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

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 ❤️

25/12/2025

Merry Christmas from the Millard household 🎄🎄

22/12/2025

5 simple things to not feel like a blob and still have a good time 🎅🏻

🎄 Stay hydrated (bonus points if you add electrolytes in, especially if enjoying a tipple or two or ten, and you’ll most likely be eating higher salt content so staying adequately hydrated is imperative)

🎄 Mental reset (Chuck the food scales away for a few days (if you weigh food regularly), switch off from work and enjoy time with family and friends)

🎄Keep some sort of activity in each day (Walk/Steps/cardio/light bodyweight session or some mobility and stretching)

🎄 Have protein dense meals (This will help you stay fuller for longer, this an all the time thing too but just a reminder for you all)

🎄Focus on sleep & recovery (Atleast 7/8 hours each night especially if consuming alcohol, get proper nutrients and vitamins back in the system each day)

And above all else have a great time, create memories and yes have the extra mince pie. Bashh

Oh and you can join the 6 week challenge starting 5th Jan to start 2026 right… DM ‘6’ 🫡

20/12/2025

Good run out this morning with for charity hypercise! All for beacon food bank 🤌🏼

Thank you for organising .pt .mc 🫡

Followed up with a BJJ promotion, 2026 will be 🔵

19/12/2025

This one is for the women…

Become a better version of you

Starts 5th Jan - DM me ‘6’ to learn more

15/12/2025

Last week I asked my clients to fill out a feedback form…

I like to get feedback every so often as that’s how you get better..

Here’s what they said..

If you’d like to join the team then send me a message or hit the link in bio 🤩

14/12/2025

Weekly round up!

Solid week of training in the books, busy planning for 2026 and again a lot of Rosie 💕 (sorry not sorry)

New cable machine installed in our home gym, which opens up variation and ultimately improves the service we provide at we make sure we have everything you need to have the most effective sessions.

Rosie is becoming much more aware of her surroundings and is such a smiley girl (see last slide 😍🤩)

Morning cuddles with my no.1 boy always 🐈‍⬛

Obsession with Yeti continues

Thank you for coming to my ted talk ✌🏼

For coaching enquiries hit the link in bio or shoot me a dm 🫱🏼‍🫲🏽

11/12/2025

A bitta erg sh****ng this morning….

Sometimes just locking in and getting simple fairly mono sessions are the best ones

Much like diet, although we want variety having a few staple meals on rotation keeps things so simple and time efficient

So what are we getting at here? Reps. Do your reps whether it’s life, gym or nutrition and results will follow.

That’s how you get better.

For coaching enquiries hit the link in bio 🔗

10/12/2025

Ever thought about coaching?

Here’s what our clients say about us 🤷🏻

Hit the link in bio or DM ‘START’ to learn more

09/12/2025

Truth Tuesday ✌🏼

You cannot hate yourself into change.

If hating your body worked, wouldn’t you be exactly where you want to be by now?

Here are 3 ways to shift from hating on yourself to self care TODAY:

1. Speak to yourself with kindness. Focus on what makes you feel good and ask yourself why you want to change.

2. Focus on performance, not appearance. How fast can you run? How strong are you? What is your body capable of?

3. End the ‘all-or-nothing’ cycle. A missed workout isn’t a failure. It’s a sign you needed rest. Get back to it tomorrow with zero guilt.

Worth noting for point 2 that appearance can of course be the goal, but if you look at yourself and just hate it then it may be a good idea to see what your body is capable of. Appearance is then often a by product of consistency and good habit forming.

Your body is the vehicle for your life. Stop fighting the driver.

Need help? DM the word ‘perform’ and we can chat 🫱🏼‍🫲🏽

07/12/2025

Weekly roundup!

Personal

Tbh, a lot of Rosie 😍. Growing too quickly but equally loving all the new things she is doing, such a smiley girl 🤩 swipe to the end for a surprise 😍

Got 3 weights and 2 BJJ sessions in pretty happy with that, looking to do the same again this week.

Business

Super excited to start our six week challenge - still a few spots left if you want to lock in for the new year!

Looking to fill a few 1-1s AND group sessions starting in the new year. DM me ‘Perform’ for more info ✌🏼

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Portsmouth

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