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Laura’s Before and After Transformation

By Transformations



Laura Dickson – Teacher

My fitness journey with Charlie has been fantastic and I can’t recommend her enough!

I’d never put on weight until I suffered a knee injury, which ended me playing any type of sport. Consequently, I quickly gained weight and lost any shape that I had. I felt horrid and my confidence suffered! I was still able to train at the gym and did a ton of cardio but annoyingly couldn’t budge the weight. Often, I’d see Charlie training her clients and could see the huge changes in their bodies. I decided it was my turn to ask for help and change my body which was the best decision I’ve made!

Charlie analysed my diet (which was the main problem) and taught me how to train effectively in the gym to achieve my body goals. My diet wasn’t nutritious in the slightest and I was eating SO much sugar, a lot of it being hidden in yoghurt and other foods I didn’t think contained much sugar. I now track my diet and follow a higher protein diet which is also flexible so I can still eat the foods I enjoy. Charlie is full of nutritional knowledge and teaches you about the effect different foods have on your body- for me this was mainly the sugar. The food I eat now is healthy, delicious and gives me much more energy throughout the day.
Charlie’s PT sessions are fantastic and I always looked forward to them. She’s extremely encouraging and pushes you to train to your best. When training legs, Charlie took my injured knee into consideration and we often did single leg exercises so my good leg wouldn’t take over.

Charlie is a passionate, friendly personal trainer and treats each client’s individual needs. You can tell she loves her job as she gets just as excited as I do when I lose the weight! My only regret is that I didn’t start training with Charlie sooner.  I’ve lost nearly a stone and feeling great for it! She gives you the knowledge on how to lead a better lifestyle.  A better body, clearer skin, more energy and more confidence!!


Natasha’s Before and After Transformation

By Transformations



Natasha – Mum of 4

I first heard about Charlie’s work from friends. I had previously enjoyed training for a running event and then discovered swimming but I’d never set foot inside a gym and hadn’t considered doing so. However, my first discussion with Charlie was so inspiring (and I learnt that it’s 80% nutrition and 20% fitness) that it transformed my attitude towards achieving a balanced healthy active lifestyle.

I started one of Charlie’s nutrition and fitness programmes and quickly became hooked by her methods of training, nutritional advice and constant enthusiastic support. She is highly professional and has built a wide range of knowledge and is always happy to recommend further information available from websites or books.

I was so pleased with the early results for myself that I asked Charlie to create a programme to include my family which has been a lot of fun and improved the nutritional quality of our family meals and enabled my teenagers to discover a love of yoga.

I always look forward to my sessions with Charlie who inspires me to complete the toughest of workouts with the words “push through, push through…”

Max’s Before and After Transformation

By News



Wednesday 15th July 2015 – 8 weeks ago….an unfit, unmotivated 55 year old plonked herself into Charlie’s hands. I wasn’t really a gym fan I actually hated going to the gym, pulling and pushing bits of machinery or jumping on and off a treadmill or cross trainer was my idea of hell. Unfortunately or I suppose fortunately a rickety back and an endless list of aches and pains made me realise I needed to make big changes. That’s when Charlie came to my rescue, she set out a food and nutritional plan which made me look at making healthier choices with my diet. Along with the food plan she set out an exercise/fitness program that I could easily use both at home and at the gym, her famous butt busting squats, stretches and lifting an Olympic bar, I can’t believe that I’m now the very proud owner of my own bar!
After only 8 weeks I find myself using gym equipment that I would never ever have gone near before let alone use. I feel fitter and healthier with so much more energy and no more aches and pains, Charlie always finds something new and exciting for you to try she’s tough on you, that’s why she’s really good at her job. I still find every session hard and tomorrow my feeble arms will be aching like mad unlike before I now enjoy, and when you hear her say “I want 10 more of those” …. you could cry …… this girl knows her stuff….. a brilliant motivator and mentor….she gets her 10 more ……and that’s such a good feeling.

Thank you Charlie you have brought the love of exercise back into my life x

Kato’s Before and After Transformation

By Transformations



Kato – Mum of 2

There’s only so long you can think about doing something before taking action… I must have spent a year, at least, looking at transformation pictures and reading testimonials before I decided it was time to take control. I’ve never been particularly over weight but I have never been fit either. I chose to do the 12 week program with Charlie as I needed to fully commit in order to stick with it. The thing that surprised me was how enjoyable the training sessions are. I’ve never used weights and resistance machines to any extent in the past, mainly focussing on the dreaded cardio. At first it seems too easy, why aren’t I puffing and panting? But Charlie takes the time to explain why and how training muscle groups works so well for calorie burning and re shaping your body. Plus the aches and pains in your legs and arms after a good train is all the proof you need that you’re working hard enough! I also learnt a lot about eating correctly and the massive difference this can make to not only your physical appearance but also to so many other aspects of life, from moods, to sleep patterns…. And the fact that having a game of football with the kids no longer made me feel unfit and unhealthy. So after the 12 weeks I dropped from a loose skinned 10st 11 to under 9 and a half stone. My waist has dropped 5 inches and I have muscles! Real muscles! Abs, triceps, quads!

I never thought that at 40 I could be in the best shape of my life. I’m beyond grateful to Charlie for taking me on and giving way the tools to maintain a healthy balanced life. Yes, I am that girl who drinks protein shakes and sometimes has to forfeit things so as not to miss a gym session but it’s the smallest price to pay to have a physique that I never considered could be mine.

Izzy’s Before and After Transformation

By Transformations



Izzy Smith

When I first came to Charlie I was the biggest I had ever been. I was a classic “yo yo” dieter with my weight fluctuating about 10 pounds between dieting and binging phases. I constantly felt bloated and tired and had decided that I couldn’t bear to wear a bikini ever again.

Charlie is supportive and extremely patient. I started off as a bit of a nightmare client – forgetful, ditzy and pretty clueless. Her level of knowledge in fitness and nutrition are second to none. I felt like I could ask her anything and I trusted her every word. I was never made to feel like an idiot (even when, week after week, I couldn’t remember the difference between my glutes and my hamstrings!!)

Charlie’s focus, combined with her encouraging and friendly attitude is incredible and perfect for a PT. Whether you’re feeling tired or unmotivated, have slipped up on your diet or even want some life advice(!), Charlie is kind, understanding and full of encouragement.

Charlie is also a flexible and hands-on trainer; if my diet required a shake up, I wanted to change a training date; needed a recipe or advice on what to order on a menu, Charlie was always there to help.

Since training with Charlie I have learnt to listen to my body. Charlie has taught me the importance of superfoods, good nutrition and that calorie counting isn’t everything. I now know what food I am less tolerant to, and equally what gives me energy, shiny hair and glowing skin. I feel stronger and healthier than I ever have before.

In the last 5 months I have lost over a stone and gained a tonne of confidence (and muscle!) I have a new attitude towards my body, a new mindset towards weight lifting and nutrition, and a new found love for bikinis!

Whatever you do, book with Charlie, you won’t regret it!

Rachael’s Before and After Transformation

By Transformations



Rachel – Prepping for her first Fitness Modelling Comp

If your looking for a trainer to help you achieve your fitness goals Charlie Francis is your girl! Charlie prepared me for my first INBA competition. In the time I trained with her my body was transformed! In addition, Charlie’s training sessions pushed me to perform at my optimal level and with plenty of variety so I didn’t get bored. Training with Charlie was a truly amazing experience and I couldn’t imagine preparing for my first show with anyone else.

Protein Cheese Cake

By News

September/October are my absolute fave months for Cornish weather. The beaches are empty and the sky is actually blue (most days). Cold evenings with cheese cake on the sofa. Crisp mornings with pink sunrise sky is the most beautiful thing! The sea remains warm after the heat of the summer sun… Everyone cracks on with their new healthy lifestyle while secretly still craving cider on the beach and pizza.

When people make efforts to change their lifestyle, they try to do everything they possibly can all at once.

One of my clients recently said: ‘I’m starting my new routine tomorrow..  I’m going to drink 5 litres of water a day, walk the dogs for an hour, do yoga, go to the gym, have a kale smoothie for breakfast, chicken, rice and broccoli for lunch and dinner every day and DEFIANTLY no cookies and no alcohol and no fun, no sugar………’ 

Hold up!!

Going in with this attitude is going to make you miserable, sore, tired and fed up after 3 days max. Cutting out all the best food and trying to up your training level by 200% in one week is a recipe for disaster. After a few days you will end up fucking off the idea of going to the gym because your sore and grumpy.. you will find your self heading for the fridge to demolish a whole cheese cake (an unhealthy one), followed by a pack of cookies, thinking ‘I have ruined it now so I may as well eat everything’…. hours later on a sugar low slumped on the sofa, covered in chocolate and surrounded by empty wrappers.

Don’t be this person. Take one step at a time.

If cheese cake is your favourite food. Eat cheese cake. Eating a small amount twice a week is not going to make you fat, trust me.. But even better, find a substitute. I make protein cheese cake all the time which has no sugar, no bad fats and no preservatives.


263 Calories

14.2g Fat

17.2g Carbs (of which 7g insoluble fiber)

20.8g Protein

Protein Cheese Cake

Serves 12



  • 2tbsp Stevia
  • 100g Oats
  • 30g PB2
  • 100g MyProtein Casein
  • 100g Cashew Butter
  • 85g VitaFiber Syrup
  • 100g Cacao Butter


  • 75g MyProtein Casein
  • 180g (one tub) Light, Lightest philidelphia
  • 5-6 White Chocolate Drops (to taste)
  • Pinch of salt
  • Enough water to make a thick consistency


  • Choc Shot
  • 2x Packs Quest Peanut Butter Cups


  • Pre heat the oven to 170 degrees. Melt the cacao butter in a pan or microwave. While the cacao butter is melting, put all dry ingredients in a blender and blend to achieve a flour like consistency. Add the vitafiber syrup, cashew butter and cacao butter and blend again until all combined. Press the base mixture into greased, shallow, circular baking tray (I’m sure another shape would also be fine!!). Bake for 5 minutes (yes 5 minutes.. no longer)
  • For the filling. Place the Casein, Flavour Drops in a bowl and slowly add water until a thick paste is made. Make sure not to make it too runny. If you tipped the bowl up the mixture should stay put. Add the Philadelphia and stir until all combined. If you need it to be sweeter add more drops now.
  • For the topping chop up all Quest Peanut Butter Cups
  • Once the base has cooled. remove it from the pan..
  • Add the filling and top with the Peanut Butter Quest Cups and a drizzle of Choc Shot 😛


Try adding other toppings or different flavour drops.







Pulled Chicken Tacos with Baked Corn

By News

Mexican is my all time fave cuisine.. Although some how I have never quite been able to recreate healthy versions of the tacos you get in restaurants.

With years of faffing around with different pulled chicken recipes for my tacos, making the BBQ sauce from scratch and one time trying to boil the chicken (VOM), It has always been a massive fail.

Until…. I finally found the most easy recipe which I haven’t made from scratch, but its so easy and quick I don’t really care! It might not be quite as good as the oil laden, high fat shit you get it restaurants…  BUTTTT, its a great healthy alternative which is low in fat so perfect for a post workout meal. Its super awesome for meal prep and freezes well too 😀


serves 8


Preheat the oven to 140 degrees celsius

Place the chicken breasts (whole), garlic (chopped fine), onion (chopped fine) and bottle of BBQ sauce in a large oven proof pot with a lid OR a slow cooker. Cook for 2 hours then reduce the heat to 120 degrees celsius for a further hour. (if cooking in a slow cooker, cook on high for 1 hour and low for 2-3 hours)

Once cooked for 3 hours, remove all chicken breasts from the pot/slow cooker and shred each breast with 2 forks.

Slowly whisk all the corn four into the sauce left in the pot/slow cooker. Once all the corn flour is mixed in and the sauce has thickened slightly, put the chicken back in and mix sauce and chicken together. Place in oven again at 140 degrees celsius for a further 30 minutes (or leave on low in slow cooker for a further 30 mins).

While you wait for the chicken, place the sweetcorn on an oven tray, coat with little salt and pepper and a drizzle of olive oil. Bake for 20-30 mins on 140 degrees celsius.

I personally like my tacos kinda toasty. The easiest way to do this is to grill, maybe 3-4 tacos at a time under a low-medium heat for 30-60 seconds on each side. Make sure you watch close to see they don’t burn.

Finally, everything is cooked so to serve, wack the BBQ chicken on one of the toasty tacos, top with a little salad, a blob of sour cream and a sprinkle of coriander. Serve with the baked sweet corn on the side and boom… Healthy, fast, easy tacos which you can make at home, when ever you like 😀


Try serving with baked sweet potato instead of tacos 😛




Claire’s Before and After Transformation

By Transformations



Claire – Training to compete in Figure Competitions

I trained with Charlie 4-5 times a week for about 10 months while she lived in Australia. Charlie tailors each exercise and session to suit each individual person. I like to be pushed and during the time I trained with Charlie my strength increased significantly. I can now leg press 340kg for 10 reps! She also taught me about nutrition and how to read and react to my body and how it responds to food. I now eat twice what I did before I met Charlie and I have lost 5kg in weeks. I am now hoping to compete in my first figure competition next year thanks to Charlie. Charlie is not only extremely knowledgeable about training and nutrition, she is also one of the friendliest and most encouraging people I’ve met. She is greatly missed now she’s left Australia but is always there for me via email or text message.

I can’t recommend Charlie highly enough for a complete training and nutrition program.

Get The Basics Right

By News

People are very uneducated on how much of an impact nutrition can have on their training and body composition. I love the quote ‘Nutrition can make a good athlete great, and a great athlete good’. A person could be a potential olympic gold medalist but due to a shitty lifestyle and poor nutrition they are just an average joe.

The full potential of any person will never be achieved with poor nutrition.

Its simple really..  train hard, eat clean, stay hydrated, recover well. You MUST get the basics right before faffing around with anything else. The amount of people who ask me ‘what exercise can I do to get a flat stomach‘. If I were to ask that person. ‘how many hours do you sleep at night‘.. ‘how many pints of water do you drink a day‘ or ‘how much junk food do you eat in a week‘.. They might not realise how much of an impact that has on them getting a flat stomach.

You can do all the ab exercises in the world and eat crappy food, sleep 4 hours a night and be dehydrated and NEVER get a flat stomach..

The body is like a machine working on cogs and if one of the essential cogs isn’t working then the whole system won’t work as efficiently and optimally as possible. As a nutrition coach I always consider the bigger picture and never take a one size fits all approach for clients. Each person comes with different problems and stresses. Everyone has different lifestyles and are all educated in fitness, health and nutrition to a different level.



Psychology is always over looked. External factors should always be taken into consideration such as home life and stress, as well as how lifestyle impacts the way you eat. The group you may socialise with will have a massive impact on your diet and lifestyle. If your family or friends have a very unhealthy diet and poor nutrition, this is going to negatively impact your ability to stay on track.

Your mind set will always affect what you achieve. You must set goals that you believe in and know you can achieve to ensure you are always motivated. Along with mindset, it is essential to debunk myths to make sure you do not have incorrect knowledge from online forums or magazine articles.

Most women think that lifting weights and eating high protein diets will make them ‘massive’ or ‘bulky’. People may also believe that skipping meals and using fad diets will help them to loose weight. Knowledge is Power. Ensure your facts are from a reliable source. Not Heat Magazine!!

Genetics must always be considered. How one person metabolises fats and carbs will be different to another due to genetics and lifestyle. I love the quote.. ‘Genetics loads the gun, lifestyle pulls the trigger’. When you claim you are over weight because of genetics, its important to remember your lifestyle will MASSIVELY contribute to the fact you are over weight. Genetics can never be purely to blame.

The key to success is consistency. Its better to be 80% good 100% of the time than be 100% good 20% of the time. We all know that person who will go on a juicing diet and smash the gym only to burn out after a few weeks and call it a day for another 3 months! Don’t be that person!

Before you fill your diet with fat burners, weight loss shakes and fucking juicing diets (don’t get me started on juice diets). Get the BASICS right! Start going to bed at a reasonable time and recover well. Train hard and smart. Master your daily diet and drink plenty of water. The most important thing is to achieve good and consistent daily habits and behaviours! Create lasting lifestyle choices to make a better YOU!


If you liked this article check out my post on ‘Clean Eating Is Ruining Your Life