Dean McMenamin: Body Transformation For Men

Fantastic experience: I have been working with Dean for around 15-16 months now, after taking the plunge and enrolling on the programme I have seen a slow and steady improvement in my overall fitness, weight and general wellbeing.  The key here is “slow and steady”, this is not a crash diet/lose as much weight in the quickest possible time approach to weight loss.  Deans programme promotes small improvements that become habits over a prolonged period of time.  By forming these new habits I have found it much easier to stick to the programme and recognise improvements over this time period. The reason I signed up for the programme was that I recogised that as a Dad in his early 40’s I was on a slippery slope to having the typical “dad-bod”.  I was not massively overweight, but I definitely had a bit of a beer belly.  It felt like action was required to stop the middle age spread before it got too tight a hold on me!!  Also my knowledge on strength exercises and nutrition was fairly limited, so without guidance I doubt I would have ever made the changes required to reach my goal. Speaking of goals my main goal at the start of the programme was to lose two stone in weight.  I started off at 205 pounds and I am currently at 179 pounds (2 pounds to go).  15 months to lose this amount of weight may seem like a long time, but after starting the programme I realised my goal needed refining a bit.  What my goal became was the following – To improve nutrition, fitness and mental wellbeing……….. this ultimately led to a steady weight loss which has continued to fall towards my original weight loss goal. Like a lot of people who join the programme I had been following Deans Facebook page for a while  before joining.  I don’t know why it took so long to take the plunge, I think I was just waiting for the right time when home/work life wasn’t getting in the way.  Like most people with a young family, I soon realised there is never an ideal time and I just needed to get on with it. My experience of the programme has been nothing but positive and I would recommend it to anyone who is thinking about joining.  The process of introducing new habits and allowing two weeks at a time to develop them gives you time to really get to grips with the changes you need to make.  As Dean highlights no one is perfect but it is about making small changes and developing these over time.  I look at my choices now around food and exercise compared 18 months ago and the difference is night and day. So to finish, my advice to anyone sitting on the fence about giving this a go is to just go for it.  There is never an ideal time to start but once you do you will start to see results almost straight away.  The improvements in my health/fitness have had big impact on my life going forward.

Fantastic experience: I knew that I needed some help to shift some weight, because just jogging 5k about 3 times a week wasn’t doing anything, I thought my eating habits were OK but how much have I learnt! I had heard about Dean’s programme and signed up to receive emails but was reluctant to try it. I had never done anything like a fitness programme with a coach before and certainly hadn’t done any strength conditioning. It always never seemed to be the right time, there was always a reason not to try. I embarked on the 1 month Rebirth Programme back in October with a fair bit of trepidation. It was all new territory but from the outset the app with the videos describing each workout and the support provided by Dean by submitting video workouts and receiving feedback gave me the confidence that I was actually doing the right thing, or gave me pointers to improve my form. The weekly schedule has kept me on track and the Zoom groups have given me accountability, encouragement and support. The first month was all about practicing some life changing habits, making sure that I was eating the right amount of protein, carbohydrate, fruit and vegetables; sleeping properly, drinking enough water and making the time to plan and prepare everything. After a successful first month I was invited into the Inner Circle, where the habits have been consolidated and I have learnt lots more. It is definitely an investment but now nearly 6 months in, I have dropped from a size 34” to 30” waist and my stomach is considerably flatter. I am fitting into clothes I haven’t worn for years, feeling great and this week I managed 12 pull ups and 75 press-ups, this was just unthinkable when I started. If you are sitting on the fence, trying to think of reasons why not to commit. Stop, and think how you could benefit from improving your fitness, nutrition and wellbeing. It’s not about perfection but consistency!

Fantastic experience: Would highly recommend working with Dean. Professional and patient and works hard to engage with his clients to ensure they’re achieving their goals. Takes an all round approach which doesn’t just centre around the gym and with online sessions and the mobile app, Dean offers a first class service. Could not recommend him enough!

Fantastic experience: I wasn't feeling good about myself before I started with Dean. I felt old before my time. Holidays really highlighted things. I hated going shirtless and it took the enjoyment out of what should have been a fun time. Like a lot of people I had followed Dean for a while, but never took the plunge. I thought it would just be loads of really fit people and I felt I was the total opposite of that! Once I'd started though, I realised it was just a good bunch of guys, who were just like me. The coaching app is easy to follow, with daily videos and tutorials, explaining everything as you go along. This coupled with Zoom calls and direct messaging with Dean, means you're never on your own and help is always there if you need it. I've lost 22 pounds in 7 months and am now stronger than ever. This carries over onto many other parts of your life too. I work for myself in construction and it really has given me a new lease of life - physically and mentally. I can't recommend this program and Dean enough. If you're still on the fence about giving it a go, then I'd say just do it! You won't regret it!

Fantastic experience: Before joining Dean's program 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. At some point I came across Dean's Facebook page and signed up to his emails. I didn't take it any further than that for quite a while, as I wasn't sure that Dean's program was really for me. After all, I wasn't especially overweight, and I felt that the gym workouts mentioned above along with my cycling had me covered exercise wise. The thing that really clicked for me was when one of Dean's emails described how his program focuses on building habits through small changes. I happened to be reading the book "Atomic Habits" by James Clear at the time (I highly recommend it), and it was then that I really understood Dean's approach and got in touch with him. I've been on the program just over a year now. 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 over the year, 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. I've just signed up for a 2nd year with Dean - you can't get a much better endorsement than that - bring it on!

Fantastic experience: I’ve been working with Dean for more than 18 months now and it’s been a real life transformation for me, to say the least. I wasn’t in the worst place I’d ever been before I started with Dean, in fact I’d been making a small bit of progress on 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. I knew that I wanted to keep up the good work and lose more weight (my primary goal when I started) but I was worried that Dean’s programme was more “working out, building muscle” - gym focussed. I’d seen some advertising, got the emails, enjoyed the content - but I wasn’t confident to make the jump into the unknown. Was I ready to put myself out of my comfort zone? Did I have time for it? And I don’t go to the gym! I reached out to Dean via his emails & put a couple of questions his way with my concerns. I was keen to build the habits especially on nutrition, but I was worried I’d be out of my depth with the work outs. Dean gave me some reassurance and details on the minimal equipment I would need to get into it - which I am still using today - and what to expect from the work outs and the coaching app - and the support that he is able to deliver. Suddenly it all seemed less intimidating. Wind forward 18 months, and I’m enjoying my work outs at home and at the gym - and the habits I have built have become second nature (mostly - some need more practice than others!). Oh, 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!

Fantastic experience: I’d been feeling overweight and lethargic for a while and wanted to do something about it. I previously tried dieting, going to the gym in spurts for a few years but didn’t really stick with anything…..every time I’d go out running I’d eventually get niggly injuries that would set me back. What gave me a kick up the backside was when I started a new job and ordered some new uniform. I found what sized clothes used to be too big for me were now extremely tight and uncomfortable. I’m not the most outgoing so I was never keen on going to a gym but I had noticed some of Deans posts on Facebook so I followed and subscribed to his emails. Everything he used to write and post really struck a note so eventually I reached out and asked for more information. Dean got back to me and give me the information, we had a zoom call to have a chat about things, it was really easy going chat and I didn’t feel obliged to join the initial rebirth programme but I’m so glad I did. The initial rebirth was so eye opening and I felt such a difference in that month that it was a no brainer to commit to the inner circle. After a year in the inner circle I’ve dropped clothes sizes to a size I haven’t fit in for years (and comfortably too) I look at myself in the mirror now and I’m feeling far better at what I’m seeing. I’m beginning to run further n further without any injuries but the best thing is my energy levels are higher and my stress levels are far lower than they were prior to what they were. The habits I learnt have also rubbed off on my family and they’ve felt the benefits too. I’m so glad I built up the courage to initially reach out. One of the best decisions I’ve made.

Fantastic experience: I’ve been training with dean for about a year now and already seen a massive difference in my appearance and lifestyle. Before I started training I didn’t really care what I ate or how much I ate and didn’t have much confidence. Never thought I would of got into training this much before I started. The program has helped me loose a lot of body fat and gain a bit of muscle also made me a lot stronger and more confident about myself. I also done a 1-1 nutrition coaching for a month This put me into a routine with my eating habits, cut out bad foods and get better sleep everynight

Fantastic experience: I'm generally slim built, but over the years, the "middle age spread" caught up with me & for the past 8 or 9 years I'd been trying unsuccessfully to get back in trim. Having tried the gym on various occasions, I knew I wouldn't stick it, so needed something else to make me do the work & want to do the work. I took the week's trial with Dean, half expecting (dreading) a macho regime with a few prima donnas in the group, but it wasn't that at all. It's just a bunch of people at various stages of strength and fitness all with the same goal of getting into (or back into) shape. Dean supplies the classes, nutritional advice, motivation to push on & achieve your personal strength/fitness goals. 8 months on, I'm still going. Lost 3.5 stone, gaining shape & feeling terrific in my appearance. Had to buy a new wardrobe along the way, but damn, I look great in that new clobber xD

Fantastic experience: Awesome guy, awesome training and advice, great prices.

Fantastic experience: Genuinely pretty life-changing for me - was feeling fairly terrible about myself and looking awful. I've never been particularly up for doing gym stuff, and the nutritional side of fitness was pretty confusing to me with hundreds of apps and stuff all giving conflicting information. Had some apprehension about signing up and how it would fit into my life and if it would be for me and how the whole thing worked. The whole programme is really relaxed, and the one to one basis of the training is ideal for someone like me who's technique and form was always pretty poor, and who's motivation waned quickly. The nutritional coaching Dean provides is amazing too, incredibly simple, easy to follow and doesn't mean you need to live your life like a nun. There's ongoing support outwith the sessions too which keep you accountable and focused on your goals. 6 weeks since kicking off I've lost 15lbs, feel a shed load more confident about myself than I probably have in a long time, and I'm loads more active and eating better. The diet isn't about deprivation, it's about eating well. Definitely recommended if you're not mad on gyms and need a someone to guide you in the right direction without judgement, and with a lot of patience and support.

Fantastic experience: I joined the program to get some proper direction in order to make some real changes to my lifestyle and physique. I didn’t know what to expect beforehand to be perfectly honest. I wasn’t sure if it would be my type of thing. Having just joined up for a second consecutive 3 month block, I can honestly say it’s been great. All the guys that I have trained with have been welcoming and only to happy to encourage and help you out. I think Dean’s methods are first class, the guy really knows his stuff and I’ve always found him very approachable. He has a passion for what he does and most of all we always have a laugh!!

Fantastic experience: I started with Dean as since becoming a dad I just got less and less active. I was one of those lucky folk who could eat and drink anything and not put on any weight.... until I did start to put it on and mainly round my gut. It got to the point I was pretty lazy and just making excuses not to do exercise. I found Dean on Facebook and initially I thought brilliant, then I had some hesitation. How does it work in a garage? Is he gonna be that scary slave driver? Will he make me change everything about myself and diet etc? Thankfully I took the leap. The format is great, in my slot there were 3 other ‘regular’ guys looking to do the same as me, lose the gut and find more energy. No ego’s and no posing in front of mirrors (just 2 of the reasons I dislike gyms). Biggest change for me was getting active and thinking about what I was eating. I have just finished 90 days with Dean and so far I have lost 1st 1lb, all from my gut (or that’s how it feels anyway) I have dropped 5% body fat and have tons more energy. If your thinking about doing it, my advice would be - read some of his blogs there is a simple list of who this is for and who it’s not which basically boils down to the fact Dean is not a magician, you need to do the work however he will 100% help you get to your goal. Next piece of advice, get started and look forward to the results. Cheers Dean for all the help.