The Fit Father Podcast

Send us a textYou've built systems that hold up under pressure...Forecasting. Budgeting. Team management. Cross-functional chaos. You lead it all without breaking stride.But your health?Still being held together with duct tape, caffeine, and “I'll figure it out.”This episode isn't a gut check. It's a systems check.If your meals are random, your workouts inconsistent, your sleep nonexistent, and your confidence slowly fading, you're not broken. You're just operating in chaos without a framework.Inside, I walk you through the 5 systems I install with every high-performing client that stop the guessing and finally engineer real results, without needing more time, motivation, or 75 Hard.And if you've been winging this for way too long?DM me “DESIGN” on Instagram.We'll walk through what your real system needs to look like, so you can stop surviving and start leading in your health the same way you do everywhere else.If this episode hit home, make sure you're subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body. For more stories, strategies, and hard truths: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text, I read every single one. Let's keep building your edge, one episode at a time.

Send us a textYou've got systems for everything: team meetings, budgets, deliverables, quarterly forecasts. But when it comes to your body? You're still crossing your fingers and calling it discipline.This episode is a line in the sand.If you've built the career, lead the projects, and carry the weight of a team… but still feel like a stranger in your own body, you're not lazy. You're operating without a system.Today, we break down what it's really costing you to keep winging your health when you've systemized everything else in your life. And more importantly? Why that stops today.This isn't about tips. This is about structure. Leadership. Legacy. And the system I built after living the same corporate chaos you're in now.And if you're tired of winging it? DM me “DESIGN” on Instagram.We'll map out exactly what that looks like for you. If this episode hit home, make sure you're subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body. For more stories, strategies, and hard truths: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text, I read every single one. Let's keep building your edge, one episode at a time.

Send us a textYou're not broken. You've just been trying to force your life into plans never built for it.This episode isn't about motivation. It's about what happens when high-performing men finally stop blaming their willpower and start rebuilding their systems from the ground up.Inside, Coach Spencer breaks down:Why your body feels slower, softer, and more resistant than everHow stress, underfueling, and grind culture wreck your metabolismWhat it really looks like to build a body that matches your career, without blowing up your life to do itIf you've been telling yourself “I just need to lock in again”… this one will hit.DM “DESIGN” on Instagram @spencerhgallo and let's map your real game plan.If this episode hit home, make sure you're subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body. For more stories, strategies, and hard truths: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text, I read every single one. Let's keep building your edge, one episode at a time.

Send us a textYou're not failing because you're lazy. You're failing because the plan was never built for your life.This isn't another pep talk. It's a reset.In this episode, Coach Spencer calls out the real reason senior-level men keep falling off and what it actually takes to build a body that reflects success without burning your life to the ground.We cover:Why “grind harder” keeps backfiringThe five shifts high-performing men make to stop starting overWhat it means to finally stop winging it and lead your body the way you lead your careerIf you've been white-knuckling your way through another “perfect week,” this one's gonna hit.DM “DESIGN” on Instagram @spencerhgallo and let's build something real.If this episode hit home, make sure you're subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body. For more stories, strategies, and hard truths: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text, I read every single one. Let's keep building your edge, one episode at a time.

Send us a textYou've built the career. The team. The income.But if you're truly a leader… why doesn't your body reflect that?In this episode, we're getting brutally honest about the hidden reason high-performing men keep falling off, and what it actually takes to break the cycle for good. If you're tired of saying “next week” and ready to reclaim the presence, power, and pride you used to have, this one's for you.We cover:Why discipline isn't your problemHow your current health habits erode your identity as a leaderWhat your kids, your reflection, and your wife are really seeing right nowWhy 90 days from today could feel radically different, if you move

Send us a text“Living the dream, man.”You've said it. I've said it. Every corporate guy has.But let's be real, most of the time, it's code for:“I'm exhausted, off-track, and pretending everything's fine.”In this episode, I'm calling out the quiet burnout so many high-performing men are stuck in… and showing you how to snap out of it before it becomes your new normal.We'll talk about:The real cost of saying “I'm fine”Why your body isn't just a side project, it's the engineWhat to do when the mirror doesn't lie anymoreAnd how to stop coasting and start leading again, from the inside outIf this one hits home, DM me the word DESIGN on Instagram (@spencerhgallo).This is not for a pitch; it's just a conversation about what your next level could look like.If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textYou know that moment when you catch your reflection pulling at your shirt, shifting your pants, convincing yourself it's the cut, not the gut. But deep down? You know the truth.In this episode of Fitness by Design, Spencer strips it all down: why your confidence's been slipping, how that quiet tug at your clothes is really a warning sign, and why playing small shows up long before the scale does.This isn't a lecture. It's a conversation about presence, pride, and power, and how to start getting it all back.You'll walk away with:A 3-step strategy to get your edge back without overhauling your lifeThe quiet mindset shift that starts when your wardrobe starts whisperingWhat most guys do wrong when they realize they've let themselves go, and how to actually fix itBecause this isn't about how your clothes fit.It's about how you fit in your life.If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textThis isn't about body fat percentages or diet plans.It's about that unexpected moment: the glance in the mirror when you're not dressed up, not posing, not prepared, and the uncomfortable truth staring back at you.In today's raw episode, Spencer breaks down why that reflection matters far more than the number on the scale… and why ignoring it is costing you energy, confidence, and presence.You'll discover:– Why “busy seasons” aren't the reason your health is sliding– How to interpret the gut-check moments most men run from– Why fixing your reflection has nothing to do with chasing perfection and everything to do with reclaiming leadership in your lifeBecause the man you're meant to be?He's still there.The mirror is just waiting for you to remember him.If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textThis episode isn't about macros or motivation; it's about that moment you walk into a room and feel like something's off.You're doing the work. You're performing at a high level. But the guy sitting across from you? The one who looks sharp, speaks with command, and doesn't need to prove himself?He reminds you of who you used to be.In this real, raw episode, Spencer unpacks what it means to lose your edge, and more importantly, what it takes to get it back. Because in the rooms where decisions are made, presence matters. And at this level? Fitness isn't about aesthetics. It's about authority.You'll discover: – Why your physical presence silently impacts your influence – How to rebuild command when your energy, confidence, or appearance starts to slip – Why leadership starts in the hours no one sees: at home, in the kitchen, and in the gymThis isn't about shame or image. It's about alignment. Because when your presence finally matches your potential? People don't just listen, they'll follow.If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textThis isn't a strategy breakdown. It's not a lesson on macros or workouts.It's a raw, unfiltered confession from a coach who stepped on the scale, saw the number, and asked himself, What the F* happened?In this episode, Spencer opens up about his year-long journey of gaining 30 pounds after investing $10,000 into a high-ticket coaching program while still coaching other men to life-changing results.No hiding. No filters. No pretending.This is the moment when he stops trying to fix it quietly and starts doing the real work publicly.If you've ever felt like a fraud in your own body…If you've ever questioned why it feels so hard to get back to the guy you used to be…If you've been stuck in the sidelines waiting for the right moment to take control—This episode is your wake-up call.So follow @spencerhgallo on Instagram and come along for the journey. If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textAfter a brief pause, Spencer's back behind the mic; this time, it's different.This episode isn't about workouts, macros, or fitness red flags. It's about you. It's about the men who listen to this show in the middle of their commute, on their morning walks, or when life just feels too damn loud.In this reintroduction to Fitness By Design, Spencer shares why the silence mattered, what's changing moving forward, and why this podcast isn't just about health anymore: it's about power. The power to show up fully at work and at home. The power to reclaim your presence, your confidence, your edge.This episode is the line in the sand, and we're crossing it together.Do you have a topic you want Spencer to cover? DM @spencerhgallo on Instagram or text us using the link in the show notes.This is Fitness By Design, and we're just getting started.If this episode hit home, make sure you're subscribed so you never miss a new drop of Fitness by Design, the podcast for high-performing corporate guys ready to build a body that finally matches their success. For more strategies, stories, and straight-up real talk: Follow me on Instagram – @spencerhgallo Connect with me on LinkedIn – Spencer Gallo Or shoot me a text anytime, I read every single one. Thanks for being here. Let's keep building your edge, one episode at a time.

Send us a textYou've built the career, the title, the income. On paper, you've made it.But when you catch a glimpse of yourself in the mirror, with a half-tucked shirt and eyes half-open... You can't shake the feeling that something's off.You're not out of shape. You're not lazy. But the guy in the reflection?He's not the one you thought you'd be by now.This episode is for the high-performing man who's tired of surviving the day but never really thriving in it. Spencer walks you through exactly why the strategies you've tried haven't worked and paints a crystal-clear picture of what life could look like when you stop winging it and finally run a system built for you.No more restarts. No more burnout. No more feeling like the intern in your own body.This is your call to lead, from the boardroom and the bathroom mirror.DM “DESIGN” to @spencerhgallo on InstagramOr apply now for the final Engineered Fitness Blueprint spots before pricing increases: [Apply Now]If you enjoyed this episode, don't forget to subscribe to Fitness by Design so you never miss another episode. For more insights, tips, and updates to help you engineer your health and confidence, follow me on social media:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloThanks for tuning in, and I'll see you in the next episode, where we'll keep engineering your path to the health, energy, and confidence you deserve.

Send us a textYou tell yourself this trip will be different. You'll hit the hotel gym. You'll eat clean. You won't let the client dinners or late-night drinks throw you off.But deep down? You already know how this ends.Another early flight. Another airport breakfast. Another packed schedule where “I'll just grab something quick” turns into whatever's closest. Another round of drinks. Another half-assed attempt at the gym, if you even bother.By the time you get home, you feel like garbage. Bloated. Exhausted. Convinced you just undid weeks of progress in two days.And worst of all? This cycle isn't stopping. Because work travel isn't going away.So if every trip leaves you feeling like you've fallen off track, it's time for a different approach.This isn't about avoiding the dinners, skipping the drinks, or forcing yourself through some miserable routine. It's about learning how to travel like the guy who's actually in control.Because when you get this right? The trips stop throwing you off. You stop feeling like you need to “reset” every time you come home. And your results? They stop depending on the calendar.DM me “DESIGN” on Instagram (@spencerhgallo) and I'll hit you with the exact strategies you can use on your next trip.If you enjoyed this episode, don't forget to subscribe to Fitness by Design so you never miss another episode. For more insights, tips, and updates to help you engineer your health and confidence, follow me on social media:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloThanks for tuning in, and I'll see you in the next episode, where we'll keep engineering your path to the health, energy, and confidence you deserve.

Be honest—how many times have you told yourself, I just need to push through?You start the day feeling fine—or at least, good enough to handle business. But by mid-afternoon, the brain fog hits, your energy tanks, and you're running on caffeine and willpower just to make it to the finish line.By the time you get home? You're done. The gym isn't happening. Cooking sounds like a chore. You barely have the energy to be present, let alone productive.And this? This is just how life feels now.But what if it didn't have to?In today's episode, we're breaking down exactly why this keeps happening (hint: it's not just “getting older”) and how to finally get your energy back—without extreme diets, more caffeine, or just “trying harder.”Because you already know what exhaustion feels like.Maybe it's time to find out what unstoppable feels like.

You're not new to this. You've cleaned up your diet, hit the gym when you can, maybe even tracked your food. But every time you look in the mirror, it feels like nothing is changing. And honestly? You're tired of it.Tired of spinning your wheels.Tired of watching other guys make progress while you're stuck behind your desk all day.Tired of thinking you can figure it out on your own—when you know something isn't clicking.The truth? It's not about trying harder. It's about running a better system—one that actually fits your career, your schedule, and your life.In today's episode, I break down why most smart, successful guys struggle to stay consistent, why traditional fitness plans keep failing you, and how to finally get results without fitness taking over your life.If you're ready to stop wasting time and finally follow a system that works, click the link below to book a call, or DM me the word “Blueprint” on Instagram @spencerhgallo.

If skipping lunch, walking a lot, and “figuring it out on your own” actually worked… you wouldn't still be stuck.The fitness industry has been feeding you lies for years, ones that sound logical, but are secretly sabotaging your progress. In this episode, I'm breaking down six of the biggest red flags I see keeping corporate guys frustrated, tired, and out of shape.Red Flags We're Calling Out:

In Part 2 of my raw, uncut conversation with my client Ari, we dive even deeper into his incredible journey of transformation. From battling uncertainty to completely reshaping his health and fitness, Ari shares the lessons, struggles, and triumphs that have defined his experience over the past two years.In this episode, we cover:✔️ How Ari went from a fitness novice to a role model in the group.✔️ Breaking past limiting beliefs about weight, goals, and the process.✔️ The impact of a supportive community in driving results.✔️ Balancing fatherhood, a demanding career as a CFO, and fitness success.This isn't just a story about physical transformation—it's about the mindset shifts and sustainable strategies that made it all possible.

In this episode, I sit down with my client Ari, a CFO, father of four, and volunteer firefighter, to discuss his incredible two-year journey inside the Engineered Fitness Blueprint. From dropping 15 pounds in just 10 weeks to packing on muscle and redefining his confidence, Ari's story is proof that you can build the body you want—without overhauling your entire life.We talk about:✔️ The mental and physical challenges he faced before starting.✔️ How sustainable strategies (like flexible nutrition) fit seamlessly into his demanding lifestyle.✔️ Why trusting the process and having personalized coaching was a game-changer.If you've ever felt like you're spinning your wheels trying to get fit, this episode is for you.

If fitness plans actually worked, you'd already be in shape. But here you are, starting over again. Feeling stuck. Thinking maybe you're the problem.Let me stop you right there.In this episode, we're blowing up the biggest myths that are keeping you stuck:✅ You don't fail because you're lazy, you fail because you've been given the wrong tools.✅ You don't need more discipline, you need a system that works even when motivation is gone.✅ You don't have to sacrifice everything, you just need to focus on the right few habits.The truth? Most fitness plans were built for a fantasy life. Not yours. They assume unlimited free time, zero work stress, and a schedule that never changes.But your career isn't slowing down. Your life isn't getting less busy. So if your plan can't adapt? It was never built to last.By the end of this episode, you'll know exactly why you keep “falling off” (hint: it's not your fault) and, more importantly, how to finally get unstuck.If this episode hits home and you're ready to stop spinning your wheels, DM me “DESIGN” on Instagram (@SpencerHGallo), and I'll send you my Corporate Nutrition Blueprint—completely FREE.Inside, you'll learn:

In this second part of my raw and uncut conversation with my client Adam Waters, we're diving deep into the emotional and practical shifts that led Adam to drop 60 pounds, regain his energy, and completely transform his life.From struggling with burnout as a single dad and juggling multiple responsibilities to becoming more confident, energized, and even starting his first adult relationship—Adam's story is proof that change is possible, even with a packed schedule.In this part of the conversation, Adam opens up about:

Welcome to Fitness by Design! In this special episode, I'm joined by my client Adam, who has been an absolute rockstar on his fitness journey. Over the last two years, Adam has dropped 60 pounds, transformed his body composition, and unlocked a healthier, more confident version of himself.In this raw and uncut conversation, Adam opens up about:

In today's episode, I'm breaking down the Engineered Fitness Blueprint, the proven system designed to help busy professionals lose weight, gain energy, and reclaim their confidence.You've tried it all: diet plans, gym sessions, and even extreme approaches like keto or fasting—yet nothing has worked long-term. So, if that effort was enough, wouldn't you already be in the best shape of your life?The truth? It's not about doing more. It's about doing what works.

In this episode, we're tackling the myth of balance and showing you how to break free from the all-or-nothing cycle that's been holding you back.Discover how Jake, an IT engineer, dropped 20 pounds in just 16 weeks while eating more than ever—all by using a system that fit seamlessly into his life. No extreme diets. No hours in the gym. Just smart, sustainable strategies that work.You'll learn:✅ Why most fitness programs fail and what actually works for corporate men.✅ The 3 simple steps to build a meal and workout routine you'll stick to.✅ How prioritizing your health can boost your career, relationships, and energy.Ready to take action? Join my 7-Day Metabolic Jumpstart Challenge for just $14—and as a podcast listener, get a BONUS 7 days FREE. Click the link below or DM me “CHALLENGE” on Instagram @spencerhgallo to get started today. JOIN THE CHALLENGE TODAY!Your health doesn't have to compete with your success—it can fuel it.If you enjoyed this episode, don't forget to subscribe to Fitness by Design so you never miss another episode. For more insights, tips, and updates to help you engineer your health and confidence, follow me on social media:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloThanks for tuning in, and I'll see you in the next episode, where we'll keep engineering your path to the health, energy, and confidence you deserve.

Breaking Free from Burnout: Small Steps to Big WinsDo you feel like you're running on empty? Do you hit deadlines and manage your family time but leave your health in the dust? Burnout doesn't just go away; it bleeds into every area of your life, draining your energy, mood, and even relationships.In this episode of Fitness by Design, I share how to rebuild your energy, make real progress in your fitness, and break free from burnout without flipping your life upside down. From my own wake-up call in a McDonald's drive-thru to my client Adam's transformation (65 pounds lost while juggling two businesses and fatherhood), you'll learn how small, sustainable changes can lead to massive results.Here's what you'll take away:✅ Why burnout happens and how to recognize it before it derails your life✅ Three small, actionable steps to start building momentum today✅ The truth about why most fitness plans fail corporate men—and how to make a system work for your life

In this inaugural episode of Fitness by Design, Coach Spencer tackles why corporate men struggle with fat loss, despite their best efforts. He breaks down why most diets, cardio routines, and influencer advice are fundamentally flawed for busy professionals.You'll learn:Why chasing “perfection” is the fastest path to failure.How to leverage your structured workday to build consistent fitness habits.Three actionable tips to get started today, including smarter workouts, better nutrition, and simple ways to stay consistent.This episode is packed with real-world advice and practical solutions for creating a fitness system that fits your demanding lifestyle.If you're ready to stop spinning your wheels and start seeing real results, subscribe to Fitness by Design and take the first step toward building the health, energy, and confidence you deserve.If you enjoyed this episode, don't forget to subscribe to Fitness by Design so you never miss another episode. For more insights, tips, and updates to help you engineer your health and confidence, follow me on social media:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloThanks for tuning in, and I'll see you in the next episode, where we'll keep engineering your path to the health, energy, and confidence you deserve.

In this introductory episode of Fitness by Design, host Coach Spencer shares his powerful story of juggling a demanding corporate career in technology engineering while struggling to prioritize his health, energy, and confidence.Spencer opens up about his wake-up call—when he realized that restrictive diets and unsustainable workout plans weren't the answer. Instead, he applied the same principles of project management and systems thinking that made him successful in his engineering career to build a structured, efficient fitness approach—the Engineered Fitness Blueprint.This episode sets the stage for what Fitness by Design is all about:Real-world strategies tailored for busy corporate men.Actionable advice to optimize your health without sacrificing career success.Client success stories that prove you can lose weight, boost energy, and build confidence—even with a packed schedule.00:00 Introduction to Fitness by Design00:12 Coach Spencer's Personal Journey01:05 The Turning Point01:57 Creating a Sustainable Fitness System03:01 The Engineered Fitness Blueprint04:02 What to Expect from the Podcast04:36 Join the JourneyIf you enjoyed this episode, don't forget to subscribe to Fitness by Design so you never miss another episode. For more insights, tips, and updates to help you engineer your health and confidence, follow me on social media:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloThanks for tuning in, and I'll see you in the next episode, where we'll keep engineering your path to the health, energy, and confidence you deserve.

Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, explores the science of exercise and its transformative effects on both body and mind.Spencer begins by debunking common myths about cardiovascular exercise, emphasizing that while cardio is beneficial for energy expenditure and heart health, it is not the most efficient way to lose weight. He provides practical advice for incorporating manageable and enjoyable cardio routines into your busy schedule, suggesting 150 minutes of moderate-intensity aerobic exercise per week.Transitioning to resistance training, Spencer discusses how lifting weights or engaging in body-weight exercises leads to muscle growth and fat loss through muscle hypertrophy. He stresses the importance of protein intake in repairing muscle tears and enhancing overall muscle gains.Moreover, Spencer highlights the broader benefits of exercise, including improved insulin sensitivity, mood enhancement through the release of endorphins, and increased brain health through the production of brain-derived neurotrophic factor (BDNF).Tune in to understand how regular physical activity can be seamlessly integrated into your life as an engineer, ensuring a healthier, more balanced lifestyle. By demystifying the mechanics of exercise and offering actionable steps, this episode guides you toward unlocking the full potential of your personal fitness journey.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, tackles some of the most pervasive nutrition myths that could be sabotaging your health and fitness goals. Whether it's the misconception that "carbs make you fat" or the oversimplified belief that "eating fat makes you fat," Spencer provides the facts you need to navigate your nutritional choices wisely.Dive deep into why complex carbohydrates are essential for sustained energy, learn the truth about dietary fats, and discover why protein shakes aren't necessary for everyone. Spencer also debunks the myths around meal frequency and metabolism, and exposes the truth behind detox diets.Tune in to equip yourself with knowledge and cut through the noise of common dietary misconceptions. By understanding the real science behind nutrition, you can optimize your diet to better fit your engineering lifestyle and support your fitness journey.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, dives into the essential strategies for successful meal planning and meal prep that cater to the demanding schedules of engineers.Discover the importance of having a structured meal plan and how it translates into success not only in your career but also in maintaining a balanced diet. Learn actionable tips for organizing your meals efficiently, from selecting recipes that align with your macro goals to optimizing your grocery shopping and meal preparation process.Spencer provides a detailed guide on how to simplify meal prep, ensuring that you have nutritious meals ready for the week ahead, even on your busiest days. Whether you prefer packing your meals for the entire week or preparing bulk ingredients for flexibility, this episode offers solutions to keep you on track with your fitness and nutritional goals.Tune in to gain valuable insights into making meal prep a sustainable part of your busy lifestyle and take advantage of a special offer for listeners—a free copy of his five-ingredient recipe pack to jumpstart your meal planning journey.If you found value in today's episode, please subscribe, rate, and review Fitness by Design on your favorite podcast platform. Your support helps us reach more professionals and continue providing valuable content.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, takes you on a deep dive into the world of macronutrients - carbohydrates, proteins, and fats. Understand why each macronutrient is crucial in your fitness journey and how to balance them for the best results.Learn about the different roles of complex and simple carbs, the importance of protein in muscle repair and growth, and how healthy fats contribute to hormone production and overall health. Discover practical tips for incorporating these macronutrients into your diet, including the 'plate method' for balanced meals and the significance of tracking your food intake.By mastering your macronutrients, you can engineer a nutrition plan that fuels your fitness goals and supports your busy engineering lifestyle. Tune in to unlock the secrets of macronutrient balance and take your fitness to the next level.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, the podcast where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, dives into the world of nutrition, specifically tailored for engineers. Discover how to design a nutrition plan that works for you, fits your lifestyle, and provides your body with the fuel it needs to perform at its best.Learn about the basics of nutrition, including macronutrients, micronutrients, and the importance of hydration. Spencer shares tips on meal planning and preparation, essential for busy engineers looking to maintain a healthy diet. Tackle common nutritional challenges such as managing stress eating, finding healthy options during long work hours, and balancing social events with dietary goals.By the end of this episode, you'll have the tools to optimize your health and performance through a well-designed diet.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, the podcast where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, discusses the crucial role of environment in achieving your fitness goals. Learn how to create an environment that encourages healthy habits and supports your fitness journey.Spencer shares strategies for organizing your physical space, from setting up a home gym to optimizing your kitchen for healthy eating. Discover the importance of surrounding yourself with a supportive social environment, including friends, family, and fitness communities.Explore the concept of habit stacking, which involves integrating new habits into your existing routine to make them easier to adopt and maintain. Plus, learn how to overcome common environmental challenges like distractions and staying motivated.By the end of this episode, you'll have a blueprint for designing an environment that aligns with your fitness goals and helps you stay on track. Remember, a well-engineered environment is a key component of a successful fitness journey.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, where we engineer your fitness with precision and purpose. In this episode, your host, Spencer Gallo, delves into the crucial role of mindset in achieving your fitness goals. Discover how a positive, growth-oriented mindset can propel you towards success, both in your fitness journey and your career.Spencer shares practical tips for cultivating a mindset that supports your whole life, including the power of positive self-talk, visualization, and setting realistic expectations. Learn how to reframe challenges as opportunities for growth and stay motivated, even when progress seems slow.Understand the importance of thinking purposefully, not just positively, and how aligning your thoughts with your fitness goals can create a mental environment that supports success and resilience. Discover the benefits of stress management techniques like mindfulness and deep breathing in maintaining a healthy mindset.Join us as we explore how to master your mindset for fitness success.Remember, we're not just building bodies here; we're designing our 100-year lives. Until next time, keep engineering your fitness.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome back to Fitness by Design, where precision and purpose drive your fitness journey. In this episode, your host, Spencer Gallo, dives into the power of goal setting and vision casting as we embark on a new season and quarter of the year. Discover how setting SMART goals—specific, measurable, achievable, relevant, and time-bound—can be the first step toward creating the life and fitness level you desire.Spencer shares personal stories of how goal setting and vision casting have transformed his own fitness journey and provides strategies for staying on track and making consistent progress, even when life gets busy. Learn how to craft a vision that motivates and inspires you, breaking it down into actionable steps to guide you on your path to a healthier, more balanced life.Grab a notebook and join Spencer as we design our fitness goals and vision for the year, creating a roadmap to a stronger, healthier, and more fulfilled you. Remember, we're not just building bodies here; we're designing our 100-year lives. So, until next time, keep engineering your fitness.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Welcome to the inaugural episode of Fitness by Design, where we engineer fitness solutions specifically tailored for the engineering community. I'm your host, Spencer Gallo, and I'm here to guide you on a journey to a healthier, more balanced life. In this episode, we're laying the foundation for what's to come, discussing the unique challenges engineers face in maintaining a fit lifestyle amidst busy schedules.We'll explore topics ranging from workout efficiency and nutrition to stress management and work-life balance. Whether you're a seasoned fitness enthusiast or just starting your wellness journey, this podcast is designed to provide you with practical, efficient strategies to integrate fitness into your life without compromising your professional success.So, let's design the blueprint to your wellness, one episode at a time. Your health is a project worth investing in, and every step you take is a brick in the foundation of your 100-year body. Join me as we embark on this journey together, engineering a fit and healthy lifestyle that enhances both your physical well-being and mental clarity.If you enjoyed this episode, please subscribe to Fitness by Design on your favorite podcast platform and leave us a review. Your feedback helps us reach more people and continue providing valuable content. Follow me on social media for more tips, insights, and updates:Instagram: https://www.instagram.com/spencerhgallo/Facebook: https://www.facebook.com/spencer.galloLinkedIn: https://www.linkedin.com/in/spencerhgalloSee you in the next episode, where we'll continue to design your path to a healthier, more confident you.

Spencer talks about the positive impacts of physical activity on mental health, how he's seen it in his life, and what the research says on it.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Guy's hands across the world!Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode, please share it with your friends so we can push this podcast to the moon and get it into every guy's eyes and ears across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:Spencer on IG: https://www.instagram.com/spencerhgallo/Mental Health Resources: https://us.movember.com/mens-health/get-support

Spencer talks about the Movember ALEC formula, and how to have a conversation with the bros in your life.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Guy's hands across the world!Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode, please share it with your friends so we can push this podcast to the moon and get it into every guy's eyes and ears across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:Spencer on IG: https://www.instagram.com/spencerhgallo/Mental Health Resources: https://us.movember.com/mens-health/get-supportMovember Conversations: https://conversations.movember.com/en/conversations/

Spencer talks about Movember, Men's Mental Health and his own journey through mental health battles to who he is today.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Guy's hands across the world!Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode, please share it with your friends so we can push this podcast to the moon and get it into every guy's eyes and ears across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:Spencer on IG: https://www.instagram.com/spencerhgallo/Mental Health Resources: https://us.movember.com/mens-health/get-support

Spencer continues his conversation with muscle systems specialist for Strata Internal Performance, and Fitness Pro Mentor, Glen Owen.Spencer talks through having coaches and teammates, and how that helps lead to incredible successes. How communities are the people who push you to get to your goals. Spencer discusses how even in a room of 1000 other coaches, learning one single thing from one person, makes him a better person and coach.Glen takes us on an emotional rollercoaster around life, covid, and how our actions lead to amazing results. You won't want to miss this episode, as Glen, LIVE, realizes his definition of success and gives an amazing piece of advice to wrap up the interview.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with Glen, follow him at: https://www.instagram.com/glen.owen.fitnesspro/Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode with Glen, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Spencer on IG: https://www.instagram.com/spencergallo_/

Spencer continues his conversation with muscle systems specialist for Strata Internal Performance, and Fitness Pro Mentor, Glen Owen.Glen talks about how he started his fitness journey by doing Tae Kwon Do, and how it was horrible for self defense! He talks about how the guys in that gym took him under their wings and how he has built a community within the gyms he's been a member of.Glen and Spencer talk about how coaches need coaches too, and why people need coaches in order to truly reach their goals, and how much of an impact a simple smile or acknowledgement can mean to someone.Stay tuned for next week's episode where Glen takes us on an emotional rollercoaster around life, covid, and how our actions lead to amazing results. You won't want to miss this episode, as Glen, live, realizes his definition of success and gives an amazing piece of advice to wrap up the interview.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with Glen, follow him at: https://www.instagram.com/glen.owen.fitnesspro/Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode with Glen, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Spencer on IG: https://www.instagram.com/spencergallo_/

Spencer talks with a muscle systems specialist for Strata Internal Performance in Canada, a Fitness Pro Mentor, a former YouTube star, a killer dog dad, fitness enthusiast, and a self proclaimed cryer during rom-coms, Glen Owen.Glen talks about growing up in the suburbs of Toronto, spending his time outdoors and being very active at a young age. How going through therapy and introspection allowed him to acknowledge his childhood, influencing both the good and bad things of his life.Glen opens up about how he felt that his appearance mattered when he was young, and his father's words made him self-conscious. Glen also dives into his experiences with bullying through middle and high school.Stay tuned for next week's episode where Spencer and Glen talk about the community around fitness and fitness coaching and so much more!Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with Glen, follow him at: https://www.instagram.com/glen.owen.fitnesspro/Thanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode with Glen, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Spencer on IG: https://www.instagram.com/spencergallo_/

Spencer continues his conversation with former Army Combat Medic Veteran, best selling author, bourbon lover, a member of Team Biolayne, all star dad, horse owner, and a misplaced cowboy living in Florida, David Mathas.David and Spencer wrap up their conversation on dieting, and have a great conversation around balance and how David keeps up with all his obligations at home and in business.Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with David, follow him at: https://www.instagram.com/coachdavidmathas/Also check out A Shell of Myself: https://a.co/d/iy3NL4LThanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode with David, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer on FB: https://www.facebook.com/spencer.galloSpencer on IG: https://www.instagram.com/spencergallo_/

Spencer talks with a former Army Combat Medic Veteran, best selling author, bourbon lover, a member of Team Biolayne, all star dad, horse owner, and a misplaced cowboy living in Florida, David Mathas.David gives us an amazing run down of his background and how he got into coaching. Spencer and David discuss a lot of things regarding coaching, dieting and a lot of the pitfalls we see from guys!Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with David, follow him at: https://www.instagram.com/coachdavidmathas/Also check out A Shell of Myself: https://a.co/d/iy3NL4LThanks For Tuning In!Thanks so much for being with us on this episode.If you enjoyed this episode with David, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Thanks for listening!If you'd like to keep in touch with us:The Fit Father Podcast:https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer on FB: https://www.facebook.com/spencer.galloSpencer on IG: https://www.instagram.com/spencergallo_/

Spencer talks with an amazing father of 2, THAT Dad at Disney, former jersian, and one of my best friends. A self proclaimed Limousine Ridin', Jet Flying, Kiss Stealin', Wheelin' Dealin Marathon Runnin Dad of 2 kids, Dominick Lorusso…Dominick drops some amazing insights on marathon running, fatherhood, and what really matters!Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world!More Information:To keep up with Dominick (THAT Dad at Disney) and learn how to manage your Disney trips without any headaches, follow him at: https://www.instagram.com/thatdadatdisney/Thanks For Tuning In! Thanks so much for being with us on this episode. If you enjoyed this episode with Dominick, please share it with your friends so we can push this podcast to the moon and get it into every Dad's hands across the world!Don't forget to subscribe to the show wherever you get your podcasts from to get automatic episode updates for The Fit Father Podcast!And, finally, please take a minute to leave us an honest review and rating. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening!If you'd like to keep in touch with us: The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer on FB: https://www.facebook.com/spencer.galloSpencer on IG: https://www.instagram.com/spencergallo_/

In this brand new interview, Spencer is joined by online business coach, Robert McVie, to discuss how Robert overcame bankruptcy and mental health concerns while trying to launch his own fitness center and start his new family. Robert drops some serious food for thought and mic drop worthy ideas about the mindset of a father. Keep in touch:Robert: https://www.facebook.com/RobertMcVie.BusinessCoachBoss Coaches: https://bosscoaches.co.uk/The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer Gallo: FB: https://www.facebook.com/spencer.gallo; IG: https://www.instagram.com/spencergallo_/

In this brand new interview, Spencer is joined by Energy Extraordinaire, Ricky May , to discuss balancing how Ricky balances his fitness with being a single Dad, managing his business as an online fitness coach and keeping his long distance relationship running.Ricky drops some amazing dimes in here about mentorship, and one of the biggest mistakes he sees Dads making when it comes to their fitness. Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world! Keep in touch: Ricky: https://www.instagram.com/rickyleemay/ The Fit Father Podcast: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer Gallo: FB: https://www.facebook.com/spencer.gallo; IG: https://www.instagram.com/spencergallo_/

Welcome to the Fit Father Podcast. I look forward to being your gracious host on this journey! Don't forget to subscribe, rate and review so we can push this podcast to the moon and get it into every Dad's hands across the world! Links:About and Request a Guest: https://go.gallofitness.com/fit-father-podcastThe Fit Father Podcast on IG: https://www.instagram.com/fitfatherpodcast/Gallo Fitness - Busy Dad Blueprint: https://www.facebook.com/groups/busydadblueprintSpencer Gallo on FB: https://www.facebook.com/spencer.gallo; Spencer Gallo on IG: https://www.instagram.com/spencergallo_/