Dean McMenamin Fitness

18/06/2026

Social media is being banned for kids... Do you need to ban it for YOU?

If you're not careful then social media can warp your picture of what being healthy and fit is meant to look like.

That is so easily done these days.

You log on here and you're flooded with reels, posts, and messages about 'optimal performance' or fitness at the extreme measures (because just being healthy, fit, and in relatively good shape isn't sexy enough to go viral).

A lot of it's cool.

But most of it isn't worth chasing for where you're at right now.

Want to feel stronger and build some muscle definition?

You don't need a 5-day a week body-part split/gym routine.

2-3 full body workouts is where it's at.

Want to feel fitter and have the stamina to run rings around the kids all day?

Believe it or not, you don't need to sign up for a marathon or become a Hyrox athlete.

30-40 min runs, rows, cycles are are good enough.

Want to lose fat and feel confident in a t-shirt (or at the swimming pool with the kids)?

You don't need high/ low carbs days, one meal a day, fasting protocols, or even tracking every gram of food you eat.

Just eat mostly single ingredient foods. Eat enough protein, fruits n' veggies. Stop drinking your calories. Don't snack if you're not physically hungry. And don't eat until the point of feeling full or stuffed.

Want to boost recovery, crush stress and feel more energised?

You don't need the cold plunges, hot saunas, or HRV tracking.

Prioritise good sleep. Set boundaries with your digital use. Get outside and do more walking. Spend more time with your people and less time on your phone: proper present time. Make time to laugh more.

Listen, I'm all for stretching yourself to reach for big goals or use more advanced practices at times.

But the basics form your foundations.

Once you have those dialled in you can always explore further, and come back to those.

17/06/2026

A little reminder that life doesn't make room for your ambitions.

And even the most dedicated people experience setbacks and periods of stagnation or even regress.

You're not a robot.

Progress is never linear.

It's all part of the process.

16/06/2026

Sometimes the easy choice is the right one.

I planned on running today and chose a long walk instead.

Since last week I've been harbouring a small pain in my foot 🦶 which is thankfully fading away. But I've ran twice on it now in the hope it would just 'iron' out.

It just started hurting some more.

So since my last run I've taken it easy and had planned to run today - it's getting better but not all the way there yet.

The old me would have 'soldiered on'.

I'm quite good at that.

Some of my mates used to call me the glass man because I'd rehab 1 injury and then hit with another.

This trait of pushing through is partly why that would happen a lot.

So no running again today.

A long walk with mum and her dog Cleo instead - active recovery is an important part of your training too.

I'll reassess it on Thursday 👊

16/06/2026

15/06/2026

At 47 years old, Steve decided it was time for a change.

He realised he'd been in a rut for years of chronic tiredness, no motivation for life, struggling to keep up with his grandkids, and generally feeling uninspired with his situation.

So he reached out to see if we could make that change happen together.

Here's what he's said about his journey:

"“I’ve lost over 13kg since starting with Dean. I look and feel so much better in myself. I’m not ashamed to look in the mirror or take my top off on holiday. I’m in the best shape I’ve been in since my 20s and definitely stronger than I’ve ever been. I can now do 5 pull-ups in a row or 25 max-effort pull-ups in a 5-minute timeframe.”

“I’m in a better frame of mind. I make more use of my spare time, spending it with family and doing more together instead of just sitting around watching TV. I sleep and eat better, and I’ve become an inspiration to the rest of my family.”

I see so many guys in their 40s do a 180 and start living more of their potential all the time.

All starts with taking radical ownership.

If you need some help getting on track, here's 2 ways I can do that:

1) Send me a message, let's talk via DM and see if my program is right for you.

OR...

2) Join the FREE daily debrief at the link in my bio - an email a day with the intel to make losing fat, feeling strong and capable again easier.

15/06/2026

So Scotland have a bank holiday today, probably because they predicted half the country will still be half cut this morning after the 2am kick off on Sunday morning lol.

14/06/2026

You struggle to stay consistent because you're lazy?

13/06/2026

"You'll end up with a fu**ed back like me"

Actually, your back is fu**ed because it's neglected.

Over the years, I've had loads of messages to my videos of putting my back in weird looking positions in training.

Did you know that in developed countries, between 60-90% of people live with chronic lower back pain?

In most undeveloped counties this nowhere near as big an issue.

And I've seen enough of both research literature, plus plenty of my own clients (who come to me to get in shape) who've drastically improved their back issues to know that a 'bad back' is usually -

> Inflexible.

> Weak.

> Has no muscular endurance.

In fact, people who do most of the seemingly 'back-breaking' work tend to have the least amount of back problems.

We have an epidemic of underused bodies.

We sit for hours every day, which is directly correlated to muscle loss in all of your core muscles which support the spine....

Not to mention your ass 🍑

AND, when you do a lot of sitting, muscles SHORTEN (get tight).

Especially your hip flexors, which pull your pelvis into an tilted position, putting incredible chronic strain on your lower back.

So what helps?

First, walk more.

The old 10k steps a day isn't just about energy burn and fat loss.

Second, make your trunk stronger in ways that also improve flexibility.

Your core does more than crunches for abs.

It's supposed to: Brace, rotate, bend sideways, resist bending and rotating.

Third, look after your hips.

Regular hip mobility and flexibility work integrated into your day or week. (I do it all whilst watching the football)

Here's to anti-fragile backs.

Dean

PS - Want to know how I help guys over 35 get leaner, stronger, and feel capable again? Join the free daily debrief at the link in my bio.

12/06/2026

Is the drink worth it???

Saw Steven Bartlett getting loads of s**t on the internet recently for his comments about wine.

If you don’t know, he’s the youngest ever Dragon on Dragon’s Den.

And host of Diary of a CEO podcast.

What happened?

Apparently 3 days of his life and business was ruined after a few glasses of wine.

I saw the clip on social media, but haven’t listened to the full pod.

Can’t say I’m surprised.

Are you?

As a former weekend warrior I can look at this through 2 lenses.

1 - Get a grip, man.

Those 3 glasses of wine used to be my warm up.

I’d spend a whole weekend on the lash with my Army mates then show up Monday morning for an 8 miler, still half cut.

Easy days!

2 - But, he’s also partly telling the truth.

Although he’s probably over-dramatising it a little for clicks and views.

I also relate somewhat.

I’m not t-total now, but I have a few drinks on occasion, maybe 2-3 times a year.

And I can tell you, purely from an energy and daily operating perspective, I’ve been weighing up even if that’s worth it.

Because when it’s this irregular, you FEEL it for days.

Brain fog.

Low energy and get less work done.

I’m grumpy fu**er.

And I definitely need to scale back on my workouts for a week.

So for me?

The dury's still out.

People always find ways to justify it though.

And I used to defend it when it was a bigger part of my life.

So did a 2 of my mates who are now t-total.

(Who both swear life is way better now. Mad how those opinions change innit?)

BUT.

I've a group of mates I grew up with, and boozy nights out are still their best idea of how to spend time together.

So on those rare occasions, I make the trade off.

I suspect you won’t struggle to operate as much if it’s in your system more regularly, like every weekend.

(or maybe being a low energy guy is so normal you just don't know any different?)

Which I’ll never go back to.

Because at the end of the day, it’s a depressant.

It's a toxin.

And has a strong correlation to life threatening disease.

Those are not up for debate or opinion.

They are hard, scientific facts.

And although I've plenty of clients who still drink on weekends, and are more than happy with the results they’ve achieved.

I do see many of them get to a stage they struggle to progress beyond.

And booze is always the correlating factor.

Hey...

I’m not here trying to tell you what to do.

If you know the risks and making informed trade-off's.

And you're happy with your health, fitness and physique?

Then whatever floats your boat man.

This is just my thoughts and experience.

Dean

PS - What's your experience?

Are you a regular drinker? If so, have you been able to achieve your health, fitness and physique goals with it in your life? Does it impact your energy, quality of work and mood around the family?

Or are you t-total? How is life now without it?

Would love to hear about your experience.

12/06/2026

When a guy starts eating better and learning about the health problems in the every-day foods most families eat, naturally, he wants to change what his kids are eating.

That's your instinct as a dad.

But pushing change onto your other half and kids can create friction.

It's one thing getting support and understanding about your own changes.

It's another to push them onto your family.

My advice?

Focus on YOU.

People change when they are inspired to or see a bloody good reason. I've seen kids of all ages start eating and living better (from pre-teens all the way up to 20-somthing young adults) when they witness first-hand the transformation in the guy they look up to.

Stop forcing.

Stop telling.

SHOW them the way.

After that, the rest is up to them.

PS - Want to know how I help guys over 35 get leaner, stronger, and in better nick than they were in their 20? Join the free Daily Debrief at the link in my bio.