You Would Fire Yourself If Your Health Was Your Job

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… you’ve got a leadership problem. Not a discipline one.

Today, I’m walking you through the real reason your confidence is eroding, your progress never sticks, and your body still doesn’t reflect who you are everywhere else in your life.

And more importantly? Exactly how to fix it.

This is about alignment. Self-trust. Execution. The same standards you demand from your team, now applied to your health.

If you're ready to stop winging your health and actually lead with integrity, DM me “DESIGN” on Instagram. Let’s build the structure your goals have been waiting for.

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.

Transcript

0:37

Almost every single guy that I talk to says the exact same thing, and I'm fucking sick of it. I know what to do, I just need to do it. Okay, then why the fuck aren't you? Why are you still skipping workouts? Why are you still stress eating every Thursday night on your way home? Why are you still hoping that Monday is just gonna magically feel different for you? It's not because you don't want it bad enough, it's not because you need more time, and it's definitely not because you're lazy, it's because your actions don't match your fucking standards. And that's not a fat loss problem. That's an integrity problem. This is Fitness by Design. I'm Coach Spencer, and if the last 30 seconds didn't make you wanna punch me in the face, great, stick around because this episode is for the high functioning man who is leading everywhere except his own body and needs this fucking wake up call. So let's talk about what it really means to lead with integrity and why it's the key to never starting over again. Because you've built your career through structure. You have incredible follow up in the office, and you crush your performance when you're under pressure. So tell me why your health still runs on fricking vibes and white knuckling everything. Look at your calendar. Client meetings fully locked in. Your commute accounted for all two frigging hours. Your team check-ins non-negotiable in the calendar. Now show me when you train, when do you prep your meals? What's your evening shutdown routine? What time do you go to bed? Nothing. You got nothing for me. Do. You're telling me that your health matters so much and you know exactly what to do, but nothing in your week reflect that. That's a lack of integrity because you say one thing, but then you live another. And that gap between those two situations is exactly where your shame lives. It's where that confidence goes to die, and it's the reason that you feel like a fraud every single time that you tell your team to protect their time, have work life balance and lead by example. Because you know exactly what it looks like when somebody over promises on their resume and then severely under delivers in the performance. And inevitably, you're gonna let that guy go. But when you do it to yourself, you can find a way to justify it. Oh, I got a lot going on right now. Oh, I'll circle back when things slow down. I just need to be more consistent. No, you need to stop lying to yourself about what you've actually committed to. Let's call it for what it is. You would never tolerate this level of excuse making from your direct reports if your project manager said they had to try harder next week after dropping a potential a hundred thousand dollars mistake. You would inevitably replace them, but when you fall short in the one place, that affects every part of your life being your energy, confidence, and presence. You just shrug it off. That's a massive contradiction, and that's what's keeping you stuck. So let's redefine this word. Integrity is not about perfection. It's about alignment. It's your words, your choices, and your outcomes all pointing in the same direction and in your body. This is what that looks like. Saying your health matters and proving it by showing up in your calendar saying that you're gonna lead your family and being strong enough to actually keep up with them. Saying that you care about your energy and learning how to prioritize your sleep, your food, and your movement without making excuses. Every time life gets busy, this isn't just for another week. This isn't just after a blood test and your doctor tells you, you gotta lose a few pounds. This is every single day of the week. Because every time you say that your health matters, and then 72 hours later you're ignoring it again, you start chipping away at that self-trust and that erosion. It's not just about the weight around your stomach, man. It's about the fact that you can no longer count on yourself, and once that self-trust starts to slip, you don't notice it, but so does your edge. You get softer, not just physically, but mentally. Your decisiveness fades. Your sharpness starts to dull. You stop walking into rooms feeling like you belong there, and you start hoping that no one notices that you're sitting in the back of the conference room and you're not nearly as put together as you used to be, regardless of the fact that your job title says senior in front of it. And you can feel that. In your reflection, your clothes, your interactions. This isn't just about your aesthetics, it's about your identity. So let me show you what it actually looks like when a high integrity plan is installed and followed. Now, this is the exact approach that I use with my clients inside the Engineered Fitness Blueprint, and it doesn't start with workouts, it starts with ownership. So step one, anchor your week. Every single Sunday. Sit down and schedule what things are non-negotiable in your health, your training, your meal prep, any walks that you're taking, sleep, everything. Because if your health doesn't hit the calendar, it's not real to you. You wouldn't trust a colleague who just fits things in. So why are you trusting yourself to do that too? Step two, set execution based goals. Don't say you wanna lose 20 pounds. Fucking we all do. That's a result of the work that you put in. Instead, set a behavioral goal. I wanna train two times this week. I'm not gonna skip lunch any days this week in the office, and I'm gonna hit 120 grams of protein every single day. These things are measurable, they're trackable, they're real. And when you hit them, you build that self-trust one small step at a time. Step three is eliminate friction. Look at your fridge, your schedule, your training plan. Are they built to make your life easier or are they built by your ego? Stop trying to just grind your way through chaotic weeks. Build systems that actually hold up when your life gets messy. Have repeatable meals, shorter workouts, fewer decisions that need to be made, allowing for more margin of error and still staying consistent. Number four is speak to that standard. Tell your wife what you're doing. Tell your friends, tell your coworkers, tell your kids. Tell a coach. Fuck. Hire a coach. Hell hire me. The more you speak about it, the more you feel accountable to it, and that public standard becomes a mirror and a reflection of your efforts in real time. And lastly, hold the line when your motivation drops. This is the biggest separator because most guys bail when that initial enthusiasm wears off. They hire the coach, they get the new workout gear. They start the new workout plan. They're fucking great for like two weeks. And then they just fucking drop and they fall off and they stop paying attention. They stop doing everything. They stop responding to their coach. They ask for refunds, all this bullshit because they're not seeing the exact immediate results that they want to. But the guys that win, they expect that drop, and they built the system to carry them through it. They have that accountability. They call their coach and say, Hey, I'm not feeling motivated today. I don't feel like I'm seeing results. And they get back on plan.'cause you're not failing because you lack drive, motivation, discipline, any of that. You're failing because you keep expecting that drive to do the job of the structure in place. This isn't about more discipline. More discipline, more discipline. This is just a structure for a fricking grown ass adult because you already know how to execute. You just haven't applied it Here. You know those guys that you respect the most. They're not the loudest or the most jacked, or the ones with the flashiest statistics. They're the ones who live in alignment. When they say they're gonna do something, they do it. When they say they value something, it shows up in how they present themselves. This is what it's all about.'cause when your health finally reflects those values, everything else starts to level up. You walk into meetings with confidence again. You show up at home with more patience. You stop hiding behind your job title, and finally look and act and feel like the fucking leader you are. You don't need a six pack. You need credibility with yourself. And when that comes back, so does everything else. Because if you've been listening to this episode and feel that sting, if that opener hurt, it's because part of you knows it's true. You've been winging your health while demanding, complete and utter excellence from everyone and everything else, and it's time to stop. So DME Design on Instagram. Let's have a conversation about what real alignment looks like for you. No bullshit. Just an actual structure that's gonna help reflect back to you who you already are and who you can become. This is fitness by design, and this is what integrity feels like in your own body. So let's build it. Let's have that conversation and I'll see you in the next episode.