A shirtless man with a beard and short hair, smiling, standing with arms crossed against a dark textured wall.

WELCOME

RONAN ONLINE COACHING

Two men standing in a gym with workout equipment. One shirtless man smiling, wearing olive green pants, and the other man in a dark T-shirt and shorts pointing at him, both smiling.

HELPING DADS LOSE FAT,
build strength and muscle
Without sacrificing pizza night

WANT TO FIND OUT MORE

Are you fed up with feeling tired and uncomfortable in your clothes, wondering why you’re paying for a gym you’re not using?

Like you, I’ve helped hundreds of busy dads 35+ drop fat, build muscle, and boost their energy — all through a simple, structured system that fits real life (not the other way around).

This approach has allowed them to ditch the guesswork, finally see visible changes, and still have time and energy left for family, work, and life.

If you love the idea of getting leaner, stronger, and more confident — but you’re struggling to find the time or structure to make it happen…

You’re exactly who this program is built for

A man with a beard in athletic clothing lifting a barbell in a gym with a brick wall background.

BUILDING CONFIDENCE

BUILDING CONFIDENCE

how it works

getting you RESULTS

TIME-EFFICIENT TRAINING

Get maximum results without wasting hours in the gym through functional workouts, progressive overload, and data tracking.

FLEXIBLE NUTRITION

Science-backed TWO-LEVER APPROACH strategies focusing on energy balance, macronutrients, and supplement optimisation to fuel performance and fat loss.

BEHAVIOUR BUILDING BLUEPRINT

Sustainable habits, schedule prioritisation, and objective setting to make fitness fit into your life, without sacrificing work, family, or social time.

Are you ready to finally have more energy and confidence?

I'm ready to start!

Which path are you going to take?

Right now, you’ve got two clear paths in front of you.

Path 1 – Keep doing what you’re doing
Keep putting it off. Keep paying for the unused gym membership. Keep feeling tired, uncomfortable, and stuck in a cycle of good intentions but no lasting change.

OR

Path 2 – Take control
Start following a proven, structured plan that fits your life, not the other way around. Build strength, drop fat, boost your energy, and finally feel confident in your clothes again… all without sacrificing family time.

But here’s the thing:

The longer you stay on Path 1, the bigger the gap becomes.
Energy drops. Confidence dips. Habits harden.

The sooner you switch lanes, the faster you close that gap, and the easier it is to build momentum.

Real dads. Real results.

Here are just a few of the incredible transformations my clients have achieved.

Side-by-side comparison of a shirtless man before and after his fitness transformation, showing significant muscle development and reduced body fat.
Side-by-side comparison of a shirtless man before and after workout, showing significant muscle gain and fat loss; in the first image, he is standing against a plain brick wall, and in the second, in a tunnel with lighting.
Side-by-side comparison of a shirtless man before and after fitness transformation, showing increased muscle definition and toned physique.
Side-by-side comparison of a man before and after losing weight, shirtless, with tattoos on his arms, wearing black shorts, standing against plain walls.
Side-by-side photos of a man before and after body transformation. In the first image, he has a less defined physique with body hair, wearing black shorts and a watch. In the second image, he has a muscular, defined body, no shirt, and is wearing khaki pants.
Side-by-side photos of a shirtless man with tattoos, one before and one after a fitness transformation, showing increased muscle definition.
SIGN ME UP!
Side-by-side photos of a shirtless man before and after exercise. The left photo shows a man with a relaxed pose, fair skin, and tattoos on arms and chest. The right photo shows the same man in a gym, visibly more muscular and defined, with tattoos on arms and chest, and using gym equipment.
Side-by-side comparison of a shirtless man with tattoos, smiling in front of a plain background on the left, and relaxing on a beach with sunglasses and wearing shorts on the right.