How Would You Like To Be A Leaner, Stronger, Healthier Role Model in The Next 6 Weeks?
(Even If You're Low on Time and Don't Have Youth on Your Side Anymore)
Did you know that 50% of men quit their fitness goals within the first 6 months of starting?
... And 99% fail to stay in shape and make healthier changes life-long habits?
Here's the problem you face:
Modern life is busy and stressful. Most conventional fitness and diet plans go against the grain...
... Unsustainable fitness routines that burn you out.
... Strict food rules driven by guilt-led feelings, that make you feel like a failure.
.. Counting every calorie or gram of food that hoovers up your little free time.
It gives you more stress. And make your life harder.
I'm Dean. I'll introduce myself properly in a little while.
First, let me tell you about Sean:
"I’d been in a physical rut for years and knew that I didn’t have the luxury of youth on my side anymore. I was doing regular mountain biking, the occasional run, and some trips to the gym.
The biking and running kept my cardio in check, but I wasn’t seeing any real benefit from the gym. I’d go 3-4 times a week, but it was sporadic.
I didn’t have a plan—I’d just use whatever machines were available. I never touched the free weights because I didn’t know what I was doing and didn’t want to look like an idiot.
If I did make any progress, it definitely wasn’t showing in my appearance."
This is what Sean said about how he was feeling when we first met.
So it wasn't like he hadn't tried enough to change this.
He went to the gym as often as possible. Picked up tips form others. And followed some pointers he found online.
Sean also did a lot of running and mountain biking, too.
All whilst trying to eat as clean as he could for months on end.
But he was still struggling with:
- * Feeling anxious about taking his top off on family holidays.
- * Low energy and tiredness around the kids after long day working.
- * Worrying that he may struggle to keep up with his kids as they age.
- * Feeling guilty that his kids may never see him as someone who achieves his goals.
- * Wondering if he'll ever get the body he wanted.
Maybe you know how that feels?
Well, if you've found yourself in similar shoes, putting lots of effort into fitness for months on end...
... Yet still seeing the exact same body in the mirror?
Or, if you've just struggled to stay consistent, and make exercise and healthier eating part of your life...
It's probably not your fault.
Chances are, you've just been following bad advice.
Like following strict food rules that don't work for your busy family life.
Or workouts you can't sustain (or just don't work).
In fact, you can absolutely get in leaner, stronger, athletic shape in as little as 2-3 workouts per week...
... Whether you train at home or in a gym...
And without any weird diets, counting calories, or unsustainable food rules.
"I spend less time in the gym but now I look like one of the guys with a plan"
When Sean finally reached out to me for help, I gave him less workouts than he was doing before.
And to his surprise, the food habits I helped him create were really easy to build into his busy family life.
Here's how that worked out for him:
I now look like one of the guys with a plan.
I kept putting off reaching out to Dean because I thought I was too busy to commit. I finally took the plunge and wish I'd done it sooner. The program has been a game changer. I spend less time in the gym than I did before, but now I look like one of the guys with a plan. I feel fitter and stronger than I ever have, the education around nutrition has seen my energy levels increase massively. Most importantly, it's all been small changes that are easy to sustain."
Sean Milne
44, Dad of two, business operations manager, Lancashire
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And now Sean:
- * Takes his top off on holiday with CONFIDENCE.
- * Is one of the fittest dads at the gym.
- * Feels proud of the examples he sets for his family.
- * Leaves his mountain biking mates behind him in the dust.
- * And now the kids struggle to keep up with him.
Not bad for a 44 year old dad who works behind a desk all day, right?
And these kinds of results aren't exclusive to Sean, either.
Here's a few more:
I'm much more confident and happy person because of the way I feel about myself
I needed change in my life I was at that mid life stage of unfit getting a belly and beginning to not like what I saw in the mirror. I had never done anything like this before so didn't know what to expect. After chatting with. Dean has never in my time with him made anything unachievable its always broken down in to manageable pieces and before you know it a huge change has occurred in your daily lifestyle. I'm much more confident and happy person because of the way I feel about myself and my body. I would recommend him 100% he has a broad view of life and is very helpful in any way I have ever needed
Adam Hawking
47, 3 kids, plant hire business owner, Kent.
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Honestly the best thing I have done for myself.
Ended up eating more and losing weight...simple exercise program to follow tailored to my level and access expert advice from Dean when i needed it. 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 Whyte
40, two kids, Ayrshire.
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I'm feeling so much better about myself.
Before I started Dean's online program I felt I was over weight and unfit, I do have an active job but still when I was home I was lethargic and did not like what I saw in the mirror. I'm always away from home, Monday to Friday in hotels all over England, I thought a program would be too difficult to keep up with as my job is so unpredictable, but it was so easy to follow, I wish I'd done it earlier. I'm feeling so much better about myself.
James Blackshaw
43, two kids, train engineer, Paisley.
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The Micro Actions Protocol: Your Secret Weapon To Lasting Change
Let’s face it—most nutrition and fitness programs will set you up for failure.
Strict diets. Counting every calorie. Endless hours in the gym.
Who has time for that when you’ve got a family and work hard for a living?
Here’s the truth:
Those approaches don’t work for busy, every-day men like you.
They’re for younger lads or fitness fanatics who love being in a gym every day.
Not dads who are juggling kids bedtime, work deadlines, and squeezing in a little time for themselves.
And that’s why most guys fail...
Following a crap advice from these kinds of methods.
Sean found himself in that cycle.
He’d start strong, but the moment life got hectic, the wheels came off and it could be weeks before he was back at it.
Then he worked with me and discovered the micro actions protocol.
So he was able to be more consistent than ever, and get in the shape of his life without 'waiting for the perfect time'.
What is it?
It's a simple, science-backed method to help you build habits that last...
Without flipping your life upside down.
Here’s how it works:
Instead of aiming for massive overhauls, you start with manageable actions that fit into your already-packed day.
These actions are so simple, they feel effortless—even on your busiest days.
But there’s magic in the repetition.
Why this works?
Because every time you repeat one of these micro-actions, you’re creating new neural pathways in your brain.
Think of it like carving a trail in a forest.
At first, it’s just a faint line. But the more you walk it, the clearer and smoother it becomes.
Eventually, it’s the obvious, easy path to take.
This is how habits are formed—not by relying on motivation, which fades, but by rewiring your brain so the behaviors happen automatically.
Imagine if staying consistent with your workouts and making healthier food choices felt that natural.
What’s the alternative?
Strict calorie tracking, endless food rules, and unsustainable workouts?
Sure, those might work short-term—until life throws you a curveball, and suddenly, it all falls apart, and you feel like a failure again.
That’s because those methods rely on willpower—a limited resource that runs out when you’re juggling too much.
The Micro Actions Protocol is different. It’s designed for the long haul.
For real, busy lives. For dads who need a system that works even when work deadlines pile up or when your kid wakes up sick at 3 a.m.
Why this is your best option...
Picture this: six weeks from now, you’re leaner, stronger, and more confident.
Your habits and routine?
Solid as a rock.
You have the foundation in place to get in the shape of your life.
And you didn’t have to sacrifice family movie nights, special occasions, or stress over every bite of food.
You fit fitness into your life—not the other way around.
Sean did it. You can too. This is your chance to stop the cycle of all-or-nothing approaches and build a foundation for lasting change—one small action at a time.
And today, I'd like to give you the opportunity to transform how you look, feel, and perform, in just the next 6 weeks.
Introducing:
The Lean & Strong Kick-Starter
A 6 week fitness and nutrition coaching program for the every-day dad and men, who want to lose fat, gain strength and definition, and feel confident—without weird diets or sacrificing family time.
Whether you train at home with minimal equipment or in a gym, I have a plan that works for your lifestyle and fitness level.
And because it’s remote, you can join from anywhere.
Who It’s NOT For:
- * Bodybuilders or athletes chasing elite performance.
- * Anyone who's already in amazing shape and trying to reach the next level.
- * Runners looking to improve their times.
- * Anyone who only cares about getting slimmer—not fitter or stronger.
Who it IS For:
Busy, everyday men who want to:
- * Feel fit, strong, and ready for anything life throws your way.
- * Take your shirt off in summer with confidence.
- * Become a healthier role model for your family.
- * Have a body your missus won't take her hands off
- * Feel proud of what you see in the mirror.
If that sounds like you, I can help you make more progress in 6 weeks than most men can achieve in 6 months on their own.
Here's What's Involved...
How Much?
I could break down every element of the program and show you how much it’s worth individually.
But doing that would push the total well above mid 3 figures—making it unaffordable for many of the guys I want to help.
That's not what I want to do.
Instead, the full price of the Lean & Strong Kickstarter is just £147.
When you break it down, it’s just £24.50 per week. That’s less than what most guys spend on snacks, coffees, energy drinks, beers, and takeaways.
And unlike many online programs that hide their price until you're pressured on a call, I’m upfront about it because I believe in the value you’re getting.
In fact, many of my clients have told me they’ve paid double this amount for other programs—only to get far less support.
Here’s what sets this apart: most fat-loss programs rely on calorie counting, which has a high failure rate. People often regain their lost fat quickly.
I’ll teach you sustainable habits and a smarter way to eat, so you can build a body you’re proud of—for life.
This isn’t just a program. It’s an investment in your health, strength, and confidence.
My No-Brainer Money Back Guarantee...
To make this an absolute no-brainer, I’m backing the Lean & Strong Kickstarter with a money-back guarantee.
If you complete just 80% of the program and don’t:
- * See fat loss and feel your clothes fit better,
- * Gain strength across all your exercises,
- * Have more energy to crush it at work and be a superhero dad,
- * Feel confident in what to eat and how to train for a leaner, stronger body,
- * Build new habits and routines you can sustain for life,
- * Or if you simply don’t enjoy the program at all...
I’ll refund your money.
That means, in the unlikely event you don’t get stronger, leaner, and better equipped with new tools and habits, you’ll still:
- * Keep all the nutrition guides.
- * Benefit from the strength coaching.
- * And walk away in a better position to achieve your goals.
And it won’t cost you a penny.
Fair deal?
Honestly, though, this is highly unlikely.
Most guys finish the program in better shape, and feel it’s worth far more than their investment.
So, if you’re ready to finally feel proud of the guy in the mirror and become a stronger, healthier role model, click the button below, sign up, and let’s get started!
Meet Your Coach...
Hi - I'm Dean.
I’m a former Military Physical Trainer, certified Strength Coach, Level 3 Personal Trainer, and Precision Nutrition Level 1 Coach.
But more importantly, I’m a down-to-earth guy—a dad of two teenagers (and three dogs) from Glasgow, Scotland, who’s had his share of struggles.
Even with my fitness background, I wasn’t always in great shape. I’ve been skinny-fat, battled depression, faced self-doubt, and dealt with serious health issues.
I didn’t win the “genetic lottery”—building muscle and getting lean has never come easy for me. Most conventional workouts left me injured or beat up, and I know how overwhelming it can feel when you're working hard for below average results.
That’s why I’m so passionate about helping every-day men over 30 achieve their best shape ever—without the frustration, guesswork, or endless hours in the gym.
After learning from some of the world’s best fitness and nutrition coaches, I’ve transformed my own health and physique, and I’ve helped hundreds of men do the same.
I’ve taken the most effective habits, workouts, and strategies, and packed them into a simple 6-week program designed to deliver maximum results at an achievable pace.
No extreme diets. No deprivation. No training more than 3 times a week.
With a structured, step-by-step plan, my personal support and accountability, and a tribe of like-minded guys on the same journey, you’ll have everything you need to succeed.
And the best part? It’s all delivered remotely, so you can join from anywhere in the world.
If you’re ready to become a leaner, stronger, upgraded version of yourself, click the button below to sign up. I’ll be right there with you every step of the way.
I signed up for Dean‘s Lean and Strong Kickstarter program in December even though I wasn’t sure if it was the right time just before Christmas. It absolutely was the right time, instead of going into January feeling fat and lethargic, I’ve started the New Year stronger and more energised than I could’ve hoped for. The program is really flexible and the habit building approach makes it easy to fit into a busy life. If I can make this much progress in six weeks I’m excited to see where I will be in six months.
Johnny Lawler
I feel better, have lost weight progressively, and have changed my habits in a way that actually sticks. I’m enjoying food again without overthinking it, and the small, steady changes have made a real difference. No pressure, just support, and it works.
Kieran Danby
Dean's training course is easy to access for anyone no matter your previous fitness experience. The habits he encourages you to build into your daily routines are achievable unlike some other fitness regimes out there. If highly recommend this programme.
DAVE ROBERTS
I had reduced my meals and was down to 2 meals per day, exercising and not losing any weight or fat. Since joining Dean's programme I am back to eating 3 meals a day losing weight and fat and starting to see a change in my body after only 6 weeks.
DAVID MURRAY
More of My Client Success Stories...
Pull out a few key words for a testimonial title
I’d been losing weight by myself - but I’d stalled and was a bit frustrated with the (lack of) results over the previous few months and was just going at it with no structure, system or accountability. Wind forward 18 months with Dean and the habits I have built have become second nature, and I’ve lost 17kgs, buy my clothes medium instead of XL and can do great looking reps on a bunch of exercises that were out of my reach before!
Mike Thorogood
40s, Oil industry/offshore, Dad of two, Aberdeen.
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I'm stronger and getting some definition to show
I’ve lost almost all unwanted fat. I’m stronger and getting some muscle definition to show. My cardio is good. Max weight lifts and rep numbers are gradually going up. I’m happier with myself. I was definitely feeling like shit before I started, and I was at my heaviest. It’s been perfect for me, with the ability to work together remotely and flexibly. I put my trust in Dean to guide my workouts and nutrition, and it always gets results when I do my side of the bargain. The first weeks of the program are very gentle, so no matter what your current fitness is like, there’s no reason to put it off. The sooner you start, the sooner you’ll get in shape.
Martin Macleod
48, two kids, oil industry, Scottish/Brazil.
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I feel so much better in myself.
I’ve lost body fat, shed most of the weight I wanted to get rid of, toned up, and if I say so myself, I look better in the mirror. But that’s just the physical side. I feel so much better in myself—more flexible, less achy in general, and I have more energy. Deans system is detailed but not overwhelming, and it takes into account that there are ups and downs in life. He guides you through to make informed decisions to get to your goals
Chris Scofield
48, Durham.
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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.There is also a great group of lads in Deans forum that act as an amazing motivational group & support network. I find 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.
James Tarrier
40s, Oil Industry/Offshore, two kids, Scotland
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I'm now leaner than I've been since my 20s.
Dean sets me 3 workouts every week, taking all the guesswork out of what to do in the gym, and adding much needed structure. On top of that we've added a new habit every 2 weeks, and while none of them have been big changes, they've added up to a massive difference. 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
42, two kids, IT, South England.
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FAQ'S...
Q: I've did these app/online self-guided things before, and never stuck with it. I'm worried this might go the same way...
This isn't self guided.
I guide you through it and check in with you every week to see how you're doing.
And, I'm just a message away via the app messenger for anything you need.
You also have two opportunities per week to jump on zoom calls with me and the other guys and ask any questions.
Plus we have a community of supportive, like-minded lads inside the FB group.
This is what's missing from most online programs, and big reason we get great results:
Support, connection, community and accountability.
Q: What's the diet plan like?
A: Actually, there’s no diet at all.
I've designed this to help you eat better, get healthier, and get in shape without having to eat overhaul the way you eat or eat entirely different from your family.
Just small daily practices - Micro Actions - to help you create better habits that stick, and get a body that looks like you take care of yourself.
So it's not about being mega disciplined or fueled on guilt-like feelings whenever you slip up.
Q: How much time will I need to commit?
A:
>> 5-10 mins/day to check in with our app/program and stay accountable.
>> 3 simple workouts per week that will take you 40-60 minutes each (depending on how focused you are).
Considering the average man gets 3-4 hours screen time per day...
The weekly time investment for this program is so small for the pay offs of having a leaner, stronger body, more confidence and setting a healthier example for your family.
Q: What do I need to get started?
A: Not much.
I’ve got 3 workout options for you to choose from:
1 - Home workouts with bodyweight, suspension trainer, pull-up bar and resistance bands.
2 - Home workouts with dumbbells, bench, pull-up bar.
3 - Gym or home gym with squat rack, barbell, dumbbells, suspension trainer etc.
(If you're training at home and don't have equipment yet, I’ll provide recommendations for all you need in your start-up guide when you sign up.
Q: What if I have questions or feel stuck with the program?
Just send me a message - you have direct access to me via the messenger in our app.
I truly value client results and believe support is a key ingredient to helping you achieve your goal (I’m not one of these ‘elitist celebrity fitness gurus’ who can’t be contacted.
I'll actually reach out to you every week to check in, see what you need, and keep you accountable.
I'll also swap or adjust any exercises in your program where you need me to.
Plus there’s a members-only Facebook group to discuss nutrition, workouts, and hold weekly challenges to keep you motivated.
When I say ‘I’m in your corner’, I mean it.
Q: What if I don't know how to do the exercises?
A: Every workout has clear video demos so you'll know exactly how to execute with good form and make every exercise count. You can also submit videos of your form if you want personal feedback from me to accelerate your technique and results.
Q: What if I like a few beers at weekend, can I still take part?
A: You don't have to quit.
I don't believe deprivation helps anyone. Obviously, common sense must come into play here. Too much alcohol will hinder your results. And if you drink to the point of sabotaging progress, that's your responsibility. But this program isn't about deprivation. The goal is to help you get results whilst living a normal (but healthier) life.
Q: How much is it?
£147
Q: What happens after the 6 weeks?
Many of the guys feel they've got what they need to continue on their own from there.
And many other love the support, guidance, and accountability so much that they decide to stay on and work with me further.
Either way is totally cool, so lets just see how you get on with the 6 weeks first and we can take it from there.