But it doesn't have to be this way.
You came here because you want to live a fit and active life with the kids, be ready for any adventure, and feel pride in your body when you take the kids swimming or at the beach on holiday.
You don't want to be like the 'average dad'.
But maybe you've already tried to get in shape and failed. Maybe lack of time, energy, discipline, or knowledge is stopping you from finally having the body you want...
I'm Dean McMenamin
ARMY VETERAN, FATHER TO 2 CHILDREN, 2 DOGS, LOVER OF ICE-CREAM AND BODY TRANSFORMATION COACH FOR MEN
From the energy demands to the often unpredictability of schedule and free time to work on your goals, to often not having access or time to prepare healthier foods and a gym.
I know how hard it can be to prioritise your health when you're low on energy and time.
And I'm here to help you eat better without dieting, counting calories or strict food rules, and make the right exercise second nature (whether in a fully equipped gym or with minimal equipment at home or on the road) so you can keep up with the dad-life and look awesome at the swimming pool with the kids.
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Despite being physically active most of my life, my diet and lifestyle choices were pretty shocking up until my late 20's. I've been skinny-fat, self conscious and depressed. I've gone through my own transformation of habits and lifestyle. I know it's not easy and know how to help you overcome the challenges ahead of you.
2
Being healthier, having more energy to deal with stress and more body confidence has made me a better dad, partner and role model. Everyone benefits, and I want you have the same results for you and your family.
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I want to make the process of change and achieving your goals simple and uncomplicated. No crazy dieting, strict food rules or unsustainable exercise plans. I want eating better and fitness to enhance life for both you and your family. Not make it harder.
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I've been a coach for over a decade and helped hundreds of dads in their 30s, 40s, 50s, and even 60s get in the best physical shape of their lives.
5
Whether you work a 9-5 and return home every day or travel for work, I can help you make the right choices and achieve your goal. I've helped guys who work off-shore, travel around living in hotels with no gym access, and even a client in forestry work who lived in a caravan in the woods.
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I've been known to help men lose weight, get fit, strong and look epic whilst only training in their hotel rooms or at home with their own body weight and a few resistance bands.
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So whether you have access to full gym equipment or want to train at home with minimal kit - I know how to help you achieve jaw-dropping results.
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I don't expect you to be perfect or follow a plan 100%. That's unrealistic for anyone. All that matters to me is you give your best, and no matter how often you slip up, you dust yourself off and get straight back to it. This isn't about the plan, it's about you, making improvements and learning to be consistent for life.
"Just as the first Covid lockdown hit...no footy...no sports...weight already 88kg and rising. I hate gyms and don't have the discipline to manage diets. I knew i had to try something or i would balloon out of all my clothes. Dean is a pretty chilled guy and I found that while he set me targets he is understanding/realistic of things like special occasions and other blips...he just gets you back on track. I'm 78kg now and feeling stronger and fitter than i have in a long time. Honestly the best thing i have done for myself"
"Last September I stood and looked at myself in the mirror and wondered how did that happen?? I started out on my own from September and had success but new I needed something different to sustain my progress. I contacted Dean and started with the rebirth programme in January. I haven't looked back, the transformation in my health, my energy, my body shape is something I didn't believe would happen again for me"
"If I knew when I started then what progress I would have made in the 6 months I’ve been working with Dean - I would have hardly believed it. I’d been making a bit of progress losing weight by myself, but I’d hit a wall and wasn’t going anywhere. Since working with Dean, I’ve dropped 8kgs, discovered muscles Mrs T didn’t know I had, but more importantly I go about my week with confidence knowing I’m building fundamental habits that help me make good choices about what I eat and drink more consistently - and that consistency is what brings the progress!"
"Dean’s program is slow introduction of one thing at a time, week by week. This worked for me as the program flexibility and time commitment required makes it all much more achievable. The workout and weekly habit instructions are all laid out clearly on the phone app. After a year; I am much stronger, have totally changed my nutrition, lost 6 inches from my waist and over 2 stone in flab. More significantly though, I feel much better about myself."
"Dean helped me take more ownership of my eating, understand the nutritional side better and find ways to exercise and build my strength up in my hotel rooms. One day I stepped out the shower, caught a glimpse of myself in the mirror and just thought wow, look at that. You can really see the changes."
"I was unfit, carrying excess body fat and conscious of both my overall health and appearance. I had been wanting to get in shape for some time but didn’t know where to start, I had tried a couple of programs at home but without any real success. I am a year in now and am blown away by the results. My body is so much leaner and toned, my fitness and strength are at levels they have never been before and I feel so much better overall. If you are thinking about it my advice would be to do it, I am 43 years old with 2 young kids and am in the best shape of my life."
"I have lost 35lb (more than a fifth of my starting weight) and a load of inches, not to mention getting stronger (doing pullups - something I have never been able to do previously). Feeling better all-round, more energy and positivity which rubs off on everybody around me. If you are on the fence, thinking about it I’d say just jump into one of the short programs Dean offers and give it a shot."
"I was at that mid life stage of unfit getting a belly and beginning to not like what I saw in the mirror. After chatting with Dean I immediately respected the man such a down to earth guy and over time has proved to be a fantastic coach and changed my life more than I ever hoped was possible. I have achieved many things I simply couldn't do before and am a much more confident and happy person because of the way I feel about myself and my body. Dean makes nothing impossible and everything achievable."
"The element missing from the other training plans, was the personal element provided by Dean. A down to earth coach (not a glitzy celebrity), with real life experience of what its like to live, work and raise a family in Scotland that I found I could easily relate to. The strength workouts have helped me tone up and I have become faster with the regular running I was already doing. But perhaps one of the more important elements of the programme for me, is I now know more about my nutrition, what works for me and how to become more consistent in what I’m eating and drinking. But even better (as its not about the numbers) I now look and feel better... clothes that have not fitted me for months/years now do, I feel more confident in my appearance and I have more energy to enjoy spending time with my wife and kids."
"I had a stroke at 50 years old and 16 1/2 stone. I had to change my life before I didn't have a life anymore. Dean helped me make the nutritional changes and it all became second nature to me. I've lost so much weight, my energy is through the roof, I'm flying in work every day, I'm working out, eating better, sleeping better, life's just so much better."
"I had 3 months until my honeymoon to Jamaica but didn't feel good about going. Dean helped me make really simple and achievable improvements with my eating and training each week. I went on my honeymoon feeling awesome. It was the first time I've felt really good about having my shirt off on the beach."
"I was working out on my own for a year or 2 without seeing any results. I've been training with Dean for 10 weeks now and the transformation I've gone through is amazing. My strength levels have doubled, I'm leaner, more muscular and feel amazing. It's been challenging but easy to get through with the support and encouragement from Dean and the other lads in the team. He helped me overhaul my diet now I'm healthier and even sleeping better. Basically everything has improved and I couldn't be prouder of myself. Thanks a million Dean you have actually changed my life."
"Always thought a would stay thin but it doesn't work that way never exercising and eating rubbish all the time and it was catching up on me. My body was looking out of shape. Dean helped me with the nutrition side because it's something that I knew nothing about. it wasn't long before I had more energy than ever and as the weeks started to go by I saw the change in my body as well. My belly disappeared I could see muscles in places I never noticed before. Was seeing the body getting toned up good. Can only thank Dean for helping me get to where I am now. Cheers bro"
