About - Dean McMenamin

Recapture The Energy of Your Youth, Look Smart AF & Be The Fittest Dad at The Beach...

Without BS Diets, Strict Rules, Or Becoming a Gym Poser

Have you noticed it's become normal for the average man to let himself go after settling down with a family? 

Life seems to be about going to work, seeing the kids for a bit, watching TV, eating convenient foods and feeling embarrassed about the body looking back in the mirror. 

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...

Creating the right habits is essential to being the fit role model you want to be and living that life... For life.

That's what I'm dedicated to helping you achieve with my coaching programs.

Allow Me To Introduce Myself...

I'm Dean McMenamin 


You might be wondering why you should listen to anything I have to say.

Which would be completely fair.

So let me start by saying this: I honestly never expected to be have helped so many men get in shape. 

n fact, for lots of my adult life, I hated my body.  

I was in the Army for 11 years.

So I was fit, but didn't look it, and certainly wasn't healthy.

In 2012, I was medically downgraded for hearing damage, which meant I couldn't do 'normal soldiering' anymore, so I trained to become an Army Physical Trainer.

Which was cool, because new doors opened.

But no matter how much fitness I did my shape didn't change much.

I trained 6+ hours per week - weights, calisthenics, HIIT, running - did it all.

Yet I was skinny and fat at the same time 

Still felt embarrassed when I took the kids swimming.

And hated seeing pictures of myself on social media.

I tried lots of diet stuff - Calorie counting, Paleo Diet, Whole 30, Low Carbs, Carb Cycling - but struggled to stick to anything, so any fat lost, I put back on in double quick time.

So I decided to find out what really works, and cut through all the overwhelming BS by studying as a certified Precision Nutrition coach, and realised all the restrictive stuff I did in the past was completely unnecessary.

I found a simpler way to get in shape and create better habits for life...

I lost the love handles, gained new muscle, had more energy, and loved what I saw in the mirror every day.

All whilst slashing my weekly workout time from 6+ hours down to 3 hours per week, and eating MORE foods I actually enjoyed.

Which gave me more time back for family, business, and whatever else I wanted to do. 

Not bad, right?

I'd left the Army and was already training clients, so I started helping clients with their nutrition the same way that was working so well for me, and many of them got better results, too.

Around 2018 a lot of men were reaching out to me for advice through social media.

Guys with equally busy lives, who still wanted to get in shape, but lived too far away to come and work with me.

So, I coached some of these guys remotely, who turned out to be some of my most inspiring clients to work with.

You may have saw many of their results from following my stuff.

Before long I was helping guys from all over the UK and Ireland.

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.

Here's 8 Good Reasons You Should listen To What I Have To Say...


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.


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.


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.


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. 


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. 


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.


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.


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.

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


I Have A Proven Track Record Helping Dads In Their 40s And Beyond Get In Amazing Shape...

"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"

Gerry, Dad of 2 From Ayrshire.

"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"

Stuart, Dad of 1, Accountant From Manchester

"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!"

Mike, Dad of 2, Off-Shore Engineer From Aberdeen

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


"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."

James, Dad of 2, Tug-Master From Aberdeen

Ian, Dad of 3, Medical Nurse & Army Reserves Major From Perth

"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."

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


James Blackshaw, 42, Dad of 2, Train Engineer From Glasgow

"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."

Nick, 42, Father of 2 From Aberdeen

William, Dad of 2 From Glasgow

"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."

Craig, Dad of 2, Monoblock Business From Glasgow 

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


 "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."

Adam, 45, Dad of 2, Plant Hire Business From Kent.

"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."

Gareth, 43, Dad of 2, From Ireland 

Jim, 52, Dad of 2, Roof Laying Business From Glasgow

"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."

Andy, 40, Dad of 2, Electrical Engineer From Harthill. 

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


"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."

Marc, Dad of 2, Mechanic From Paisley

"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."

William, Dad of 1, Medical Nurse From Paisley 

"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"

Thomas, Driver From Glasgow

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


James Lost 16.4kg & 48.7cm of flab, Transformed His Energy, and Went From 0-13 Pull Ups...

How 40 Year Old Dad, Gerry, Transformed His Health & Upper Body Strength During The Global Pandemic...

Stuart Lost Over 10kg, Gained Strength, Transformed His Energy and Got That Spark Back In His Life...

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below:


Ricardo, Dad of 2, Former Handball Athlete Turned GB Coach Got His Fitness Back... 

How Nick, Dad of 2, Aged 43, Got in The Best Shape of His Life During a Pandemic

How Mike Lost 16kg, Gained Upper Body Strength & Got In Shape at 40...

Re-Energise, Torch The Fat & Build Your Body - Grab The FREE Busy Dads Body Transformation Manifesto Below: