Who I Was Before

I spent 11 years in the Army and worked as an Army Physical Trainer. I was an incredibly fit tactical athlete. Weights, calisthenics, running, obstacle courses. But truth be told, I wasn't in good shape and I certainly wasn't healthy. I was skinny and soft with no definition. Despite all the intense activity, my body barely changed.

I hated seeing pictures of myself on social media, and I felt genuinely embarrassed whenever I took my kids swimming. So I tried everything: calorie counting, Paleo, Whole30, carb cycling. Every time life got busy, I'd drop the ball and fall back to my old ways. I was stuck in a cycle of over-training and flip-flopping between strict food rules and eating whatever I wanted.

What Changed and Why It Matters

Everything changed when my Army career hit a wall. Medical downgrades for hearing damage and career-ending knee surgeries led to a medical discharge. Leaving the military triggered a massive identity crisis, and life got heavy fast. On top of adjusting to civilian life, I was dealing with the emotional weight of parental alienation and then an auto-immune illness. I've been through the wringer and come out wiser and stronger for it.

I studied with Precision Nutrition, binned the restrictive diets, cut my training down to three hours a week, and built a sustainable system that rebuilt my body and my mindset. I realised staying fit isn't about having a perfect life. It's about having a plan that survives the worst of it.

What I Do Now and Who I Help

I work with busy men - dads and guys with demanding, high-pressure lives who feel like they're at a crossroads with their health, fitness, and physique.

I got into online coaching completely by accident in 2018. I'd been running military-style bootcamps and 1-1 PT, and that year I took on a few clients who couldn't train with me in person. Those remote clients were getting far better results than the guys I was seeing face to face. Why? Because 1-1 PT only fixes two or three hours of your week. Online coaching lets us integrate nutrition, sleep, and recovery habits directly into your actual day-to-day life, making it far easier to fit workouts around your schedule in a way that actually works for you.

So in December 2019, I went all in on remote coaching. A few months later, my Rebirth and Inner Circle programmes were born, where I help men over 35 lose fat, feel stronger, fitter, and capable again.

What Working With Me Looks Like

Working with me isn't about running yourself into the ground or following miserable, strict rules. It's a straightforward, no-BS system built to integrate into your life instead of taking over it.

The Full-Body Fitness MOT. We start week one by analysing your flexibility, strength, grip, and aerobic health. This exposes your body's weak links and gives us a clear baseline, so you can see the physical proof of your progress when we re-assess at week six.
The 3-Hour Weekly Solution. Simple, effective workouts designed to build muscle, drop fat, and make you functionally strong. Sessions take 45-60 minutes, three times a week. You also get alternative sub-30-minute sessions for the weeks when life boots you in the teeth and time is short.
All-Terrain Training. Traditional routines treat your body like a collection of isolated parts. I treat it like one integrated machine. Full-body workouts that respect how you're supposed to move, whether you're at home or in a gym, build a lean and strong physique that gives you the confidence in your own skin at the pools on holiday, and also capable of an active life - whether that's a kickabout with the kids or a big adventure with the lads.
The Progressive Whole Foods Formula. No keto, no fasting, no strict macro counting. We use a simple habit continuum where you practice one new thing at a time. The goal is better than last month, not perfect. You'll lose belly fat, build muscle definition, and skyrocket your energy while still enjoying a weekend BBQ, odd pizza with the kids, or a beer with the lads.
Real Food, Real Budgets. Getting in shape shouldn't double your supermarket bill or mean eating miserable Tupperware meals while your family eats normal food. I'll show you how to build great-tasting, high-protein meals using cost-effective staples you can buy anywhere (and the whole family will likely be happy eating).
The Brotherhood. You won't be doing this alone. You'll be backed by a tight-knit crew of like-minded dads on the exact same journey. Via our private WhatsApp group, you'll have constant access to the group for brainstorming obstacles, sharing ideas, and staying accountable.

I don't do motivation speeches. I don't do punishing regimes. I build programmes that fit, and then I hold you accountable to them.

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 Fell 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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