How Cory Gregory Can Help You Build a Dad Bod You Actually Want
CORY GREGORY HAS many titles: coach, company owner, cover guy—but most importantly, dad. He’s a father of three to Alex, Madelyn, and Anden, and husband to wife Rachael.
That domestic responsibility hasn't stopped the 45-year-old from building a successful career in fitness. He has trained for and competed in at least 20 bodybuilding shows, been featured on the cover of more than a dozen magazines, and can even claim membership in the 700-pound squat club. Now, he's sharing some of the principles behind his success. Gregory created the new Men’s Health Shred Your Dad Bod workout plan to show other busy dads how to get fit too (now available for MH MVP members).
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So how does Gregory continue to navigate the unpredictable daily grind of business obligations and family life while staying shredded and strong? There’s no magic formula— just a no-excuses approach to getting the work done. In Gregory’s world, self-care is by no means selfish. He just gets creative with his calendar to make time for everything he needs to do.
“I get up every day with a non-negotiable dedication to do something that I love,” Gregory says. “It’s also my profession—I try to make sure you know that’s part of it, but the reality is training’s been my passion since I was young.”
He maintains this dedication by starting early. Gregory and his group of friends hit the gym at 4 a.m. every morning—before the wife and kids are up and work emails start streaming in—to take on his brand of heavyweight training. After finishing the workout, Gregory is back home and able to fully focus on his other his daily obligations.
Don't worry if a 4 a.m. start won't fit into your lifestyle. Gregory admits that not everyone needs to adopt such extreme, early morning measures. Still, there are other ways to make sure that health can remain a lifelong non-negotiable. After all, your family is relying on you to remain fit for the long term.
“You need to schedule it in and take time for yourself,” Gregory says. “Because for you to be the best father you can be, you have to also really also be strong physically and mentally, so you can be sharp for your family.”
The drive to help other fathers become the best versions of themselves is why Gregory developed Shred Your Dad Bod. The plan gives busy dads (or just busy guys) an efficient framework to follow to build muscle and strength.
Best of all? The Shred Your Dad Bod workouts won't take up all your time. You'll train four days a week, 40 minutes each day (with an optional fifth day when you have the time and energy).
“Consistently execute that for two weeks, and then if you want to add more, please do,” Gregory says. “Work on consistency, then concentrate on intensity and pushing yourself and make this [program] a bridge to the next level of yourself.”
How You Can Stick to the Plan to Shred Your Dad Bod
Gregory’s goal for helping you reclaim your health—even for the most fanatical of fitness enthusiasts—isn’t to just mimic his passion for pumping iron, but to establish healthy new daily habits. “I never expect anybody to be as crazy as me. But I do believe that you cannot rest on excuses.”
When Gregory left his day job as a coal miner to open Old School Gym near Columbus, Ohio (with co-founder Dustin Myers), he embarked on a career path that eventually led him to the same spaces as some of his heroes, old school iron icons like Arnold Schwarzenegger and Westside Barbell founder Louie Simmons. Gregory has taken their philosophies and melded them into his own training strategy, which he shares with the clients at his gym, his 200,000-plus followers on Instagram, and now you.
“What they have in common is unbelievable,” Gregory says of Schwarzenegger and Simmons. “They bring a work ethic and intensity based around stuff they love with an unapologetic authenticity that's honestly unmatched.”
To get you started on reinventing your dad bod, Gregory shares these three tips:
Consistency Over Everything
Gregory wants guys to build consistency—even if it's not for hours every single day. You'll gain more from showing up according to a plan, rather than for hours whenever you feel like it. “Do something, because you can't win if you're not taking part,” Gregory says. “If you think you're gonna get an hour and you only get 35 minutes, that's still a win over doing nothing.”
Establish Daily Guidelines
Before you dive in on a potentially unsustainable fad diet, start small. In this case keep your weekdays free of temptations such as alcohol or junk foods and chances are your workouts are going to become more consistent and productive. “If I drink during the week, I'm not going to want to work out in the morning and I don't feel as good or as productive,” he says. Set yourself up for success with intentional behavior.
Keep Your Mind Moving
Yes, hitting the weights and adding some cardio are essentials for your routine. For sustainable success, you can add some focus on your mental strength. One tip from Gregory: Find moments where you can train your mind while you keep your body moving. “I included personal development—I began listening to audiobooks every morning for almost an hour within my conditioning and it just became part of my life," he says. Keep your focus during strength training, but use you can use your time walking (a key part of the program) for this type of mental enrichment.
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