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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 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 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 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 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 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 text

This 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 text

After 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 text

You’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 Instagram
Or 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.gallo
LinkedIn: https://www.linkedin.com/in/spencerhgallo

Thanks 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 text

You 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.gallo
LinkedIn: https://www.linkedin.com/in/spencerhgallo

Thanks 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.

📲 DM me “DESIGN” on Instagram (@spencerhgallo), and let’s talk. No pressure. No BS. Just real solutions.

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.gallo
LinkedIn: https://www.linkedin.com/in/spencerhgallo

Thanks 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.

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.

🔗 Book a Call Now

This is Fitness By Design—let’s get to work.

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.gallo
LinkedIn: https://www.linkedin.com/in/spencerhgallo

Thanks 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.

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:
🚩 Skipping meals to “save calories” (spoiler: you just overeat later).
🚩 Waiting until things “slow down” (life isn’t slowing down, man).
🚩 Winging your nutrition at work events (no plan = no results).
🚩 Thinking walking is enough to build muscle (it’s not).
🚩 Believing you don’t need a coach (if you could fix this alone, you would have).
🚩 Coaches who force their lifestyle on your life (your plan should fit YOU).

If any of these hit home, it’s time to stop repeating the same cycle and start using a system that actually works with your career, schedule, and life.

💥 Want to skip the trial-and-error and get this handled for good?

📲 DM me "DESIGN" on Instagram (@spencerhgallo) and I’ll send you my Corporate Nutrition Blueprintthe exact system my clients use to drop fat, build muscle, and take control of their fitness without the BS.

💻 Or if you’re done wasting time and want a real plan? Book a call now

Because 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.gallo
LinkedIn: https://www.linkedin.com/in/spencerhgallo

Thanks 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.