The Fit Father Podcast

Send us a text There’s a moment most men never talk about.  It’s not a crisis. It’s not rock bottom.  It’s quieter than that. You’re standing in front of the mirror, adjusting your shirt, and for just a second, you flinch. Not because of vanity. But because that man staring back at you… doesn’t feel like you anymore. In this episode of Fitness by Design , Coach Spencer pulls back the cur...

Send us a text I turned 35 yesterday. And this year, the birthday didn’t feel like a celebration, it felt like a confrontation. Because for most of my 20s and early 30s, I told myself I could figure it out alone. And all it got me was burnout, shame, and a body that felt completely out of sync with the life I’d built. This episode is different. It’s not a list of tips. It’s the full story of how I...

Send us a text You track your revenue. You track your hours. You track every single KPI that matters at work. But what about the KPIs that matter at home? This episode is an unfiltered audit of what your poor health is actually costing you: physically, mentally, emotionally, professionally. From your energy in 4PM meetings to the tension in your marriage... these aren’t random symptoms. They’re a...

Send us a text You’ve said it a hundred times... “I know what to do… I just need to do it.” But if that were true, you wouldn’t be skipping workouts, stress-eating on the way home, or hoping Monday magically feels different. This episode isn’t about fat loss. It’s about integrity. Because if your calendar reflects your priorities, but your health still runs on white-knuckled willpower and vibes… y...

Send us a text You’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,...

Send us a text 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...

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, un...

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 backfir...

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,...

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 rea...

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...

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...

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 i...

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 t...

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,...

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-perf...

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 ha...

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 bare...

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 kno...

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 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 m...

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...

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 syst...

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: 🔥 The mindset shifts that helped him overcome year...

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...