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Craigs Online Fitness and Personal Training

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Portugal
Setúbal
Craigs Online Fitness and Personal Training

Follow my page for inspiration, techniques and advise

Online personal training
Customized Meal Plans
Specially designed exercise plans to suit your lifestyle
Online Wellness Coaching

Specializing in weight loss and sports conditioning.

26/10/2025

Sometimes life feels like pushing this sled heavy, slow, and unforgiving. Every step burns, every push tests your will. But just like in training, progress doesn’t come from comfort, it comes from consistency and discipline.

You don’t stop because it’s hard.
You keep pushing because you know what’s waiting on the other side of the struggle.

Keep showing up. Keep pushing. The weight only makes you stronger 💪

29/07/2025

Throw back to when I was in Portugal and had a tan!! Hair was out of control 🤪 I achieved this by doing this 👇

💪 Shredded & Focused in a Calorie Deficit 💥

🍗Keep Protein High
Muscle doesn’t protect itself, YOU protect it.
Hit 1.6–2.2g of protein per kg of bodyweight to stay strong while cutting.
➡️ 80kg = 130–170g protein/day

🏋️‍♂️Strength Train 3–5x/week
Lifting while in a deficit =
🔥 Maintains muscle
🔥 Boosts metabolism
🔥 Improves body composition
Add short cardio sessions (20–30 min, 2–3x/week) for that extra edge.

Discipline > Motivation.
Put in the reps. Fuel your body right. Results will follow. 👊

28/07/2025

Here’s an explanation on how to create a calorie deficit! The link for the TDEE calculator is in my bio!

26/07/2025

Strong Body, Strong Bond 💪👧

Fitness isn’t just about the grind in the gym — it’s about the life we build outside of it.
Every rep, every run, every drop of sweat is for moments like this… carrying the next generation on your shoulders, literally and figuratively.

Train hard not just for yourself, but for the ones who look up to you.
Your strength is their security. Your discipline is their inspiration.

24/07/2025

My progress over the years!!

LETS BE REAL…
Progress is slow.
Some days suck.
You question if it’s even worth it.

But the truth is — you grow through what you push through.

Don’t quit because it’s taking time.
Time will pass either way — might as well build something with it.

You’ve got this. Stay locked in 🔒

21/07/2025

This is your Monday reminder:
You don’t have to be perfect — you just have to keep showing up.

I’ve had days where I felt unmotivated, tired, even fed up… but I’ve never let that stop me.
Because consistency beats motivation every time.

Start your week strong. Start where you are. Let’s go 🔥

20/07/2025

Not every day is easy — but every day is a choice.

A choice to show up.
A choice to push past excuses.
A choice to become 1% better.

You don’t get results by doing it once…
You get results by doing it again and again — especially when no one’s watching.

Keep working. Keep rising. The grind is worth it.
💪🔥

—

15/03/2025

HEALTHY SOFT OAT COOKIES

All you need👇

3 ripe bananas mash them together add peanut butter 3 to 4 tbs ,maple syrup, vanilla essence,oats, optional whey protein powder/ chocolate chips mix all together!

Then pop into Airflyer 160 to 180 or Oven at 180 ( Ps: you must watch 👀 them as they cook really fast 💨) they won’t get completely crispy, I did also flip them over to make sure they cooked on both sides. You can leave them in a little bit longer, so they get a little crisp on the outside.

11/03/2025

If you looking for a high protein dessert and you like cheese cake flavor, this one’s for you!

All you need is low fat plain cottage cheese, vanilla whey , vanilla essence, 50 to 100mls low fat milk , a pinch of pink salt.

Blend all together and scrap it into a bowl or glass, you can either have it like that or what I like to do, is pop it into the freezer for a while, so it comes out like ice cream 🍨

Macros 👇

Protein - 38 grams

Carbs - 11 grams

Fats - 5.5 grams

Calories- 248

06/03/2025

Looking for a high protein snack after supper / Dinner!

Greek yogurt of your choice ( 40 to 60 grams) add whey protein of your choice.

I used some blueberries 🫐 you can add whatever fits your Macros 😜

05/03/2025

Skinless chicken breasts - chop up add whatever spices you want too.

Pop into Air-fryer for 20 to 25 minutes at 180 degrees.

Couscous- 1 cup raw couscous add 1 cup boiling water & cover it for 10 to 15 minutes.

Add a salad of your choice to go with it.

Once all is done, plate and enjoy!

30/06/2024

Life in Portugal 🇵🇹

This is my current condition 83kgs

Moving to a new country has had its challenges and still continues to have its challenges! but making sure, I look after my health & body has kept me sane for most part of my time in Portugal 🇵🇹

Endereço

Setúbal

Horário de Funcionamento

Segunda-feira	09:00 - 17:00
Terça-feira	09:00 - 17:00
Quarta-feira	09:00 - 17:00
Quinta-feira	09:00 - 17:00
Sexta-feira	09:00 - 17:00

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