— Online Fitness Coaching for Dads —
Built for the Busy Dad Who's Ready to Feel Like Himself Again
You are showing up for everyone else. But somewhere along the way, your body, your energy and your confidence got left behind. This is where that changes.
The Problem
You've Already Tried the Generic Stuff
You have downloaded the apps. You have had the gym membership. You have tried cutting carbs and setting the alarm an hour earlier. And you are still here. The problem is not your willpower. The problem is that everything out there was built for someone with a very different life.
01
Still doing something but getting nowhere for the effort
02
Every programme out there was built for someone else's life
03
Stiff in the morning, low energy by 3pm, body going the wrong way
04
Don't want to be the dad sitting on the sidelines watching
The Rebirth Programme — How It Works
Four Components,
One Integrated System
Built for dads aged 35 to 55 who need a coach who understands that their schedule is not negotiable and their family comes first.
01 — Assessment
Full Body Fitness MOT
A thorough assessment of your total fitness baseline: flexibility, strength, grip, and aerobic fitness - a clear starting point and metrics to measure improvements over time.
02 — Training
All-Terrain Training
Three sessions a week. 45-60 minutes each. Built to work whether you train in a gym, at home or while travelling.
03 — Nutrition
Progressive Whole-Foods Formula
Gradual, practical improvements to the way you already eat. No calorie counting. No banned foods. No cooking separate meals from your family.
04 — Mindset
Dial Operating System
The self-regulation tool that replaces all-or-nothing thinking. Keeps you consistent when the week goes sideways. And it will.
About Dean McMenamin
I Built This for the Man I Used to Be
I am Dean McMenamin. I built this programme because I could not find a coach or system designed for men like me. Everything out there assumed either unlimited time or no real responsibilities.
I work with dads aged 35 to 55 who are ready to stop tolerating how they look and feel, and start doing something about it. I am not here to motivate you. I am here to give you a system that works when life is complicated.
testimonials
What Clients Say About Working With Dean...
"I'm Now Leaner Than I've Been Since My 20s"
"I noticed that since turning 40 I had slowly but surely started putting on weight around the midriff. I'm a keen cyclist but no matter how much I rode I just didn't seem to be able to reverse the trend. I tried adding daily push ups, then occasional CrossFit sessions at the gym, some HIIT, and sometimes a bit of Yoga and Pilates. I didn't realise it at the time I was lacking any real sense of direction. One thing I did realise however was that I wasn't really seeing much change in the mirror. Since working with Dean I'm now leaner than I've been since my 20s. I feel healthier, stronger, and as a result happier and more confident in myself. It also feels good to be setting a better example to my children"
David Hills
40s, Dad of 2, IT Worker, South England
"Finally Feel Good In My Own Skin Again"
“Age was catching up with me and I’d gone from skinny-fat to feeling like a bloated mess. Since working with Dean I’ve dropped the unwanted fat, built strength, and finally feel good in my own skin again. My energy, confidence, and knowledge around training and nutrition are miles ahead of where they were. The best part is knowing I’ve stuck with it long enough to see real results. It’s been the perfect setup for my lifestyle and it works when I do my part.”
Martin MacLeod
Oil Industry/Offshore, Dad of 2, Scottish, Living in Brazil
"I'm Now Proud When I Look in The Mirror"
I had previously tried HIIT DVD’s and other programs at home with very little results or success to show for it. After some searching, I came across Deans page and his rebirth program. Throughout my time working with Dean, he has taught me more than just lifting weights and cardio, and all the things I have learned have all played a huge part in my new and improved physical and mental health, and they have all had such a positive impact on my family and everyday life. I've lost weight, gained muscle and strength, I now have the knowledge to make better food choices, I'm sleeping better, and have so much more energy than I used to. I'm now in the best shape I have ever been for over 20 years and I'm now proud when I look in the mirror or go on holiday and take my top off. If this is something you have been considering yourself, you will not regret it and I assure you that you'll wish you’d done it sooner.
Steve Robbie
47,bridge operator, father and grandfather from Dundee, Scotland
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Your Free Starting Point
The Daily Debrief
A free daily email built for busy dads. Practical guidance on training, nutrition and mindset - giving you the tools to take control of your physical health, physique, feel stronger and capable again.
- Get the body transformation secrets from an ex Army Physical Trainer and men's fitness coach.
- Stories of every day guys who fought back against the dad bod and got in shape that makes most 20 year olds jealous.
- Cut through all the BS confusing nutrition and fitness advice online from fitness addicts with no life outside the gym.
- Join over 7000 men (and counting) reading Deans emails and taking control of their health, fitness and physique.
It's free. If you don't like it you can always unsubscribe and go back to your old routines.
— Ready to Get Started —
Your Next Step Is Simple
Whether you want to start with the free Daily Debrief or find out more about Rebirth, the next step is straightforward.
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