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You’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 text

You’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 ever
• How stress, underfueling, and grind culture wreck your metabolism
• What it really looks like to build a body that matches your career, without blowing up your life to do it

If 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 text

You’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 backfiring
• The five shifts high-performing men make to stop starting over
• What it means to finally stop winging it and lead your body the way you lead your career

If 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 text

You’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 problem
• How your current health habits erode your identity as a leader
• What your kids, your reflection, and your wife are really seeing right now
• Why 90 days from today could feel radically different, if you move

🚨 This is launch week for the Engineered Fitness Blueprint.
Only THREE client spots are open. The first 2 guys who commit get a $400 comprehensive lab panel FREE.

👉 DM “DESIGN” on Instagram @spencerhgallo
👉 Or apply now: https://go.gallofitness.com/gallo-application

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 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 engine
What to do when the mirror doesn’t lie anymore
And how to stop coasting and start leading again, from the inside out

If 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. 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 text

You 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 life
• The quiet mindset shift that starts when your wardrobe starts whispering
• What most guys do wrong when they realize they’ve let themselves go, and how to actually fix it

Because 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. 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 text

This 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 life

Because 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. 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 text

This 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 gym

This 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. 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.