The Fit Father Podcast

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? T...

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:...

Breaking Free from Burnout: Small Steps to Big Wins Do 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 you...

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 h...

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 principl...

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 mo...

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 nee...

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 m...

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 sim...

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...

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 setti...

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 su...

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...

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...

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...

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 podc...

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...

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 pers...

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 Sp...

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...

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...

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! Do...

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 fitne...

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. Busi...

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...