— Online Fitness Coaching for Dads —
For The Dad Ready To Get Leaner, Stronger, and Stop Feeling Like a Big Old Stiffy...
Without Wrecking Your Body or Becoming a Gym Poser.
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
Most men have no idea where they actually stand physically. Not how they look - how they're actually functioning. Week one, we run a full assessment of your strength, mobility, grip, and aerobic capacity, with measurements and progress photos. Week six, we run it again. The numbers don't lie, and for most men, seeing the objective proof of what six weeks has done is the moment it all clicks.
02 — Training
All-Terrain Training
Traditional routines treat your body like a collection of isolated parts. My training style treats it like one integrated machine. Full-body workouts that respect how you're supposed to move, and build a lean physique that lets you lead from the front, whether that's a kickabout with the kids or an adventure with the lads.
03 — Nutrition
Progressive Whole-Foods Formula
No strict diets or weighing every gram of food. I'll help you eat better so that you'll be bouncing with energy and reveal the muscle definition your after without alienating yourself from the family dinner table.
04 — pain-free training
Rust Removal protocol
Every session starts with ten minutes of dedicated joint mobility work before we touch a weight. Not a token warm-up - a structured protocol designed to clear the stiffness, reduce the niggles, and get your body moving the way it's supposed to. If your knees, lower back, or shoulders have been giving you grief, this is usually where men start noticing the difference within the first couple of weeks.
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
“Honestly the best thing I have done for myself.”
Since working with Dean the chronic shoulder pain I had is completely gone thanks to his mix of strength and mobility training. My knees are massively improved, partly that there is now 10kg less weight on them. I really enjoy the workout splits and the way the interactive weekly challenges keep the program fresh. Great group of lads in the Deans forum that act as an amazing motivational group & support network. I am now more confident within myself carrying myself better at home and at work. I get frequent compliments on my appearance from family & friends.
Jim TARRIER
Late 40s. dad. grandad. offshore site manager.
“I Feel Stronger and My Back Feels Less Susceptible to Injury”
For years I have had a bad back and more recently it has stopped me / slowed me down from doing the things I enjoy. I know that general overall strength is important (something my desk job doesn’t really enable) and so I started looking for something that would get stronger overall and support my back more. On and off over the years I've worked out in some shape or form, but I’ve never really tackled my nutrition habits or even been aware of what is good practice. I've lost 7kg in weight, my body & muscle definition has definitely improved and I'm now able to do 30 press ups in 1 go where my previous best was 14. I feel stronger and my back feels less susceptible to injury.”
Craig Hargeaves
46, two teenage daughters, Manager at Jaguar/Land Rover, Warwickshire.
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The Daily Debrief
Get the training, nutrtion and mindset secrets used by other dads over 35 who went from feeling stuck in a body holding them back to living more life in leaner, stronger, capable bodies.
- 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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