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How to Minimise & Maximise Calorie Intake

An evidence-based guide to controlling your calorie intake for fat loss or muscle gain — covering macros, high-volume vegetables, water, clean eating, and smart use of liquid calories, all backed by credible sources.

Supplement Guide

A concise, evidence-based supplement guide for gym-goers, covering the 8 most popular training supplements — whey protein, creatine, caffeine, beta-alanine, L-citrulline, omega-3, vitamin D, and magnesium.

How to Set Your Calorie Goal & Track Progress

This science-backed guide shows you how to find your ideal calorie target, set the right deficit or surplus, and hit realistic fat-loss and muscle-gain goals — with clear targets for both men and women.

Featured Programs

Push - Pull - Legs Push - Pull - Legs
Push - Pull - Legs
$89.00 every 6 weeks

Build real muscle. Six weeks, five days a week.

No guesswork and no wondering what to do next. Every session is planned for you and every set has a target. Every rep goes into the Everfit app, so you can watch yourself get stronger week by week.

THE TRAINING
You’ll train five days a week. Every session starts with compound lifts, followed by targeted isolation work, core work and a dead-hang finisher. The block runs a real periodization arc: a build-up phase, a deload to recover, then a peak week where you train at your strongest. Every set is guided by RIR (reps in reserve), so the effort always matches where you’re at.

WHAT YOU GET

  • The full six-week program in the Everfit app

  • Every session laid out for you: exercises, sets, reps and RIR targets

  • Demo videos for every exercise, so you know exactly how to do each one

  • Log your results, and see graphs of how far you’ve come

  • Progress tracking across the whole block, so you can see your numbers climb

  • 3 recipe books to fuel your training

WHO IT’S FOR
Intermediate lifters who are comfortable with barbell squats, presses and free weights. You’ll need access to a gym.

Stick to the program, keep your protein up, and six weeks from now you’ll be carrying more muscle than you walked in with.

HOW IT WORKS

  1. Check out

  2. Read the members guide

  3. Get your Everfit app invite within 24 hours

  4. Open the app and start Week 1

Renews every 6 weeks. Cancel anytime before your next billing date.

4 Day - Upper / Lower 4 Day - Upper / Lower
4 Day - Upper / Lower
$89.00 every 6 weeks

Six weeks of real training, done right.

Starting out, or starting again? This program takes the confusion out of the gym. You open the Everfit app, follow the session in front of you, and log as you go. By Week 6 you’ll be stronger, you’ll move better, and you’ll have the habits to keep going.

THE TRAINING
You’ll train four days a week: two upper body days and two lower body days, with rest built in between. Every session follows the same simple flow: a quick primer to warm up, a main lift while you’re freshest, supporting accessory work, isolation work and a core finisher. Push and pull work is always balanced, which keeps your shoulders healthy and your posture strong.

Weeks 1–3 build your technique and a solid base. Week 4 is a planned deload so your body can recover. In Weeks 5 and 6 you push harder and feel the strength come through. RIR (reps in reserve) guides your effort, so you’ll always know how hard a set should feel - the members guide explains it all.

WHAT YOU GET

  • The full six-week program in the Everfit app

  • Every session laid out for you: exercises, sets, reps and effort targets

  • Demo videos for every exercise, so you’re never unsure about form

  • Log every set and see your previous numbers, so you always know what to beat

  • Progress tracking that shows how far you’ve come

  • 3 recipe books to fuel your training

WHO IT’S FOR
Beginners, or anyone coming back to structured training. No experience needed, just access to a gym.

HOW IT WORKS

  1. Check out

  2. Read the members guide

  3. Get your Everfit app invite within 24 hours

  4. Open the app and start Week 1

Renews every 6 weeks. Cancel anytime before your next billing date.

Squat - Bench - Deadlift Squat - Bench - Deadlift
Squat - Bench - Deadlift
$89.00 every 6 weeks

Six weeks. One goal: new PRs on your squat, bench and deadlift.

This is a properly periodized strength block. It isn’t a general fitness program and it isn’t built for fat loss. Every session, set and rep is there to push your three big numbers up. The Everfit app tracks every lift along the way.

THE TRAINING
You’ll train three days a week, working each lift through a real periodization arc: a volume phase to build work capacity, then a strength phase with heavy singles and doubles, then a peak week to sharpen everything up. In Week 6 you test, and walk out with a new PR. RIR (reps in reserve) sets your training weights, so the program fits your strength on the day.

WHAT YOU GET

  • The full six-week strength block in the Everfit app

  • Every session laid out for you: lifts, sets, reps and RIR targets

  • Demo videos for every exercise

  • Log your weights and see your lift history, so you know exactly where you stand

  • Progress tracking from Week 1 through to test day

  • 3 recipe books to fuel your training

WHO IT’S FOR
Intermediate to advanced lifters with at least two years of consistent training who are comfortable with the big three. You’ll need access to a gym.

HOW IT WORKS

  1. Check out

  2. Read the members guide

  3. Get your Everfit app invite within 24 hours

  4. Open the app and start Week 1

Renews every 6 weeks. Cancel anytime before your next billing date.

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〰️ CODE 20NOTE 〰️

$20 OFF any purchase

〰️ CODE 20NOTE 〰️ $20 OFF any purchase

1 - 1 online Coaching

Training, nutrition and accountability built around you by a coach who competes.

A flat lay photo of workout equipment on a rough, dark, concrete floor. Items include a black yoga mat, a black and red dumbbell, a black punching bag with a chain, a red push-up bar, resistance bands, and a metal bar with weight plates.

You’ll enjoy working with me if…

  • You want honest feedback on your training, even when it’s not what you want to hear

  • You’re after lasting change, not a 6-week crash diet

  • You’ll do the check-ins and follow the program, because accountability works both ways

  • You want to understand why your plan is built the way it is

  • A training program written for your goals, schedule and equipment

  • A custom nutrition guide

  • Weekly check-ins, with your plan adjusted as you progress

  • Form reviews from your uploaded training videos

  • Direct messaging when you need support or a push

  • Everything in one app: program, exercise demos, progress and habit tracking

What you get…

  1. Sign up below and you’ll get your app invite within 24 hours

  2. Fill out the questionnaire in the app and have a quick video meeting with me

  3. I build your training and nutrition plan

  4. You train, eat and check in, and I adjust as you get stronger

How it works…

$279 for 3 months, about $3 a day.

Sign up

Shaun Craig

A young male bodybuilder with curly hair and a confident expression is flexing his muscles while standing in front of a backdrop with logos for 'ICN New Zealand,' which features stars and text about muscle and model competitions. He is shirtless, wearing shorts, and has a medal around his neck.
A young man with curly brown hair, wearing a black shirt, standing in front of a white wall, looking directly at the camera.
A shirtless man with curly hair and facial hair takes a mirror selfie in a bathroom.
A male bodybuilder with dark, curly hair posing on stage, flexing his biceps and showing his muscular physique. He is standing on a stage with a black background and a large emblem behind him that reads 'International Classic Muscle World Alliance'.
A young boy wearing safety glasses and gloves, working with a red and silver saw station outdoors on a driveway, with a black fence and green trees in the background.

My Story

I started resistance training when I was fourteen. At the time, I was very skinny, and that made me an easy target for people to pick on. So I walked into a gym hoping to change something about myself — but I ended up finding something much bigger.

Over the years, training gave me more than just strength and muscle. It built my confidence, discipline, and belief in what I was capable of.

After spending years working as a builder’s apprentice, I realised it wasn't where my passion was. What I truly wanted to do was help other people build the same confidence and strength that training had given me.

So I made the leap into personal training.

I completed my Level 4 Personal Training qualification, followed by my Level 5 Advanced Health and Fitness Coach certification, to ensure I had the knowledge and skills to give my clients a high standard of coaching.

For me, personal training isn't just a job. I live the lifestyle I coach. Training, looking after my health, and constantly pushing myself to improve are all part of my everyday life.

I never planned on competing in bodybuilding. In fact, I signed up for my first drug-tested competition almost on a whim. Coming home with a medal taught me an important lesson: you're capable of far more than you think.

The skinny kid who was once picked on became someone who competes, coaches, and believes in what's possible.

Now, my goal is simple:

To help you become stronger, more confident, and proud of what you're capable of — naturally.

QUALIFICATIONS

  • Level 4 Personal Training Certificate

  • Level 5 Advanced Health & Fitness Coach

  • Training Older Adults Level 1 Certificate

  • Training Older Adults Level 2 Certificate

  • 🥉 Men’s Fitness May 2023

  • 🥉 Men’s Physique May 2023

  • 🥇 Men’s Fitness Nationals 2023

  • 🥉 Men’s Physique Nationals 2023

  • 🥇 Men’s Fitness May 2025

  • 🥇 Men’s Physique May 2025

  • 🥉 Men’s Fitness Nationals 2025

  • 🥈 Men’s Physique Nationals 2025

  • 🥈 Men’s Classic Nationals 2025

    (All medals are for 21 or 23-and-under age divisions at ICN NZ)

Frequently Asked Questions

Decorative black border with silver floral designs at top left and bottom right corner.
Black vertical decorative border with silver ornate designs in the top right and bottom left corners.

  • When you join, I build a fully custom program for you that lives in the app, with your workouts, video demos, habit tracking, and check-ins all in one place. You train on your own schedule, log each session as you go, and upload form videos so I can give you feedback and keep you safe. We stay connected through regular check-ins and messaging, and I adjust your plan as you progress, so you always have my guidance in your corner, no matter where you're training.

  • Yes. Training is only half the picture. I'll create you a custom nutrition guide and set you healthy habits to make sure you're fueling your workouts and getting the best results.

  • 1-1 Online Coaching:

    Custom Workout Program

    Custom Nutrition Guide

    Custom In-App Habit Reminders

    Regular Check Ins

    Pre-built Programs:

    6 Week Cycle Workout Program

    3 Recipe books

  • The programs are prebuilt and designed to be repeated. Each one has a ramp up phase, a deload week, and a peak week for maximum progression.

  • For the pre-built programs, yes. They use barbells and other gym equipment. If you have basic equipment at home, 1-1 coaching is the way to go: I'll build a custom program around whatever equipment you have.

  • Life happens, and that's completely okay. Being consistent over the long term is more important than being perfect. You can reschedule workouts yourself in the app without having to reach out if something does come up.