Upgrade Yourself

Content Writer & Coach

Ate Food Journal & Coach Platform

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Citizen Circle

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10x your business by starting with your health | Helping entrepreneurs to be more confident & energetic, one bite at a time.

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🙋🏻‍♂️ For my TL;DR buddies ↓

I started with business education, but life took a turn towards nutrition. Battling health problems, I have crafted an innovative way to improve my relationship with food. Now rocking as a nutrition advisor and making healthy eating easy for entrepreneurs.

Here's the extended version:

🎓 Education in Finance, Life in Nutrition.
Despite coming from a finance and accounting background academically and having worked in various business sectors in my mid-20s, I have dedicated my life to nutrition and wellness. 

My interest in nutrition began when I found myself falling sick frequently during early adulthood. 

Determined to optimize my immune system, I conducted research and experimented with different diets, refining my approach over the years. 

Today, my innovative approach to nutrition has enabled me to coach the CEOs and founders across the world.

⭐️ Upgrade Yourself, Love Yourself
My team and I believe that healthy eating should be accessible to high performers, allowing them to unleash their full potential and further grow their businesses.

It all starts with understanding what you put into your body.

We aim to empower you to make informed decisions about your food choices, so you can upgrade your eating habits, achieve a healthier lifestyle and enjoy your wealth more.

🧠 Empowering Health Is Controllable
With the increasing awareness of the role of food in maintaining health, including brain and mental health.

It is crucial for people to be aware of the issues in the current ecosystem in our well-being.

Our ultimate goal is to inspire and motivate executives and founders towards a healthier lifestyle while they grow businesses.

We've successfully helped entrepreneurs despite busy schedules (or no time) to:
- 𝐋𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐢𝐧 𝐰𝐞𝐞𝐤𝐥𝐲 𝐛𝐚𝐬𝐢𝐬. 
- 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐥𝐞𝐯𝐞𝐥 𝐭𝐨 𝐞𝐧𝐣𝐨𝐲 𝐥𝐢𝐟𝐞 𝐛𝐞𝐭𝐭𝐞𝐫.
- 𝐁𝐞𝐭𝐭𝐞𝐫 𝐟𝐨𝐜𝐮𝐬 𝐢𝐧 𝐰𝐨𝐫𝐤 & 𝐥𝐢𝐟𝐞.
- 𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐠𝐨𝐨𝐝 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐝𝐢𝐞𝐭 𝐚𝐧𝐲𝐦𝐨𝐫𝐞. 
- "𝐂𝐨𝐚𝐜𝐡𝐥𝐞𝐬𝐬" 𝐢𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬, 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 & 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧.
- 𝐌𝐨𝐫𝐞 𝐦𝐨𝐧𝐞𝐲 𝐭𝐨 𝐞𝐧𝐣𝐨𝐲 𝐦𝐨𝐫𝐞 𝐢𝐧 𝐥𝐢𝐟𝐞 𝐰𝐢𝐭𝐡 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐭𝐡.

If you want to learn more about how and what we do, check out our website: 
👉𝐰𝐰𝐰.𝐮𝐲-𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞.𝐜𝐨𝐦

Ray Hau

My coaching focuses on:
• Better running form so effort goes down and efficiency goes up
• Smarter training that supports recovery and long-term progress
• Clear feedback so runners stop guessing and start trusting the process

I work with runners 35–55 in a semi-private coaching format that combines:
• Personalized training plans
• Video-based gait analysis
• Ongoing coaching and accountability

The goal isn’t to grind harder.
It’s to move better, feel better, and let speed come naturally.

If you’re a runner who wants to enjoy the process again and build lasting confidence in how you train, you’re in the right place.

Charlie Wagner

In heavy seasons, running doesn’t need to be about PRs.

It can be 20–30 minutes where your brain gets a break.

Not every season is a performance season.

Some are survival seasons.

Work pressure.
Family stress.
Health issues.
Burnout.

If you try to force peak performance during those times, running becomes another place you feel like you’re failing.

So shift the goal.

From faster… to lighter.

The win isn’t pace.
It’s:

→ “My mind is quieter.”
→ “I had 25 minutes to myself.”
→ “I feel a little more grounded.”

Shrink the container, not the commitment.

Maybe it’s 20 easy minutes.
Maybe it’s run–walk.
Maybe it’s the same simple loop.

You still showed up. That counts.

Remove the performance pressure.

No pace targets.
No watch obsession.

Just ask:

Did I go out?
Do I feel slightly better?

There will be seasons to chase PRs again.

But sometimes running’s job is to regulate stress, protect sleep, and keep you steady.

Both seasons count.

I’m Charlie.
I help runners over 35 adjust training to real life so they stay consistent year-round.

If you’re in a heavy stretch and unsure how to adapt without losing momentum, DM me SEASON and we’ll recalibrate.

Are you in a PR season… or a keep-me-sane season?

Running Coach | Video Gait Analysis | Helping Midlife Runners Run Better, Feel Better, Get Faster.

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Why Conventional Running Advice Fails Real Runners

Every week I see smart, disciplined people follow “perfect” plans from books and apps…

And still get injured, burned out, or quit.

The problem isn’t them.
It’s the model.

Most conventional advice assumes you’re:

– 25 years old
– Sleeping 8+ hours
– Stress-free
– Able to “just run more”

That works — until you have a real life.

Here’s what actually works for busy runners:

1./Stop worshipping mileage
Instead of chasing 40+ mile weeks, train around your actual schedule. Consistency beats volume.

2./Make easy runs truly easy
If you can’t hold a conversation, it’s not easy. Slow down so quality days actually work.

3./Count life stress as training stress
Big work week? Poor sleep? Sick kid? That’s load too. Adjust instead of forcing it.

4./Redefine success by season
Some seasons are PR seasons.
Others are “stay sane and healthy” seasons.
Both matter.

When I coach busy professionals, we don’t start with mileage.

We start with one question:
What does this week realistically allow?

That’s how runners last for years instead of flaming out in 12 weeks.

If conventional advice has made you feel broken, slow, or not serious enough…

It’s probably not you.

I’m Charlie, I coach runners over 35 who want to rebuild durability and momentum without being trapped by outdated identities.

If you want better running, start with walking.

One of the most underrated performance habits is a 10–15 minute walk after a meal.

When you eat, blood sugar rises. If that spike is sharp and frequent, it stresses your system over time. Not just metabolically, but neurologically and cardiovascularly too.

A simple walk after eating helps clear glucose faster. It flattens the spike. Energy stays steadier. Cravings drop. Recovery improves.

No intensity required. Just calm movement.

And here’s the bigger picture.

Walking is the foundation.

Before you worry about intervals, long runs, or pace goals, ask yourself:

Are you moving consistently throughout the day?

Daily walking improves insulin sensitivity, circulation, and baseline aerobic function. It builds the engine quietly. It lowers stress. It makes your harder sessions more effective.

Think of it as pre-training for running.

Dinner ends. Shoes on. Around the block. Every day.

Simple habits create resilient runners.

I’m Charlie. I help runners over 35 build durable systems from the ground up so performance doesn’t cost their health.

If you want to improve your running by strengthening the basics first, DM me “FOUNDATION.”

Are you skipping walks but chasing workouts?

The Comparison Trap: When Everyone Seems Faster, Fitter, or Farther

You open Strava or Garmin “just to log a run”… and five seconds later you’re deep in everyone else’s highlight reel.

-Long runs.

-Medals.

-Sunrise photos.

-Perfect negative splits.

And the quiet self-talk kicks in:

“I’m so slow.”

“I should be doing more.”

“My progress doesn’t really count.”

The problem isn’t the data. It’s the missing context.

You’re comparing:

- Your real life vs. their best day
- Your stress, kids, workload vs. their one screenshot
- Your comeback season vs. their peak season

Different bodies. Different seasons. Different responsibilities. Almost never visible on the feed.

As a coach, I ask runners to swap the question:

Not “Am I as fast as them?”

but

“Compared to my last 3–6 months, how are my energy, sleep, and joy in running?”

That’s a much better scoreboard:

➜ Do you feel less drained after runs than you used to?

➜ Are you sleeping better?

➜ Are you handling stress a bit differently?

➜ Are you a little more consistent than before?

If those are trending up, you’re not behind. You’re building something solid.

And sometimes the most advanced “training hack” is setting boundaries:

➜ Log your run, then close the feed

➜ Mute notifications for a week

➜ Hide pace on your watch and focus on effort

➜ Reconnect with why *you* started running in the first place

You don’t need to win the leaderboard.

You need a relationship with running that actually supports your life.

I’m Charlie, I coach runners over 35 to build durable, ego-free systems so progress is measured in consistency and resilience, not comparison.

If social comparison has been quietly draining your motivation, DM me and I’ll show you how to recalibrate your training metrics.

Have you ever felt behind while, on paper, you were actually improving?

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The Battle

Ray Hau

Charlie Wagner

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The Battle

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Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Charlie Wagner's LinkedIn Performance

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