Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms

In this episode, I’m sharing two real-life stories that show how the right mindset can make all the difference in sustainable fat loss. These are the stories of two clients—one who embraced the process and saw incredible results, and another who let common roadblocks stand in their way. If you've ever wondered why some people lose weight and keep it off while others yo-yo diet for years, this episode will give you the clarity you need.
What You’ll Learn in This Episode:
The critical mindset shift that leads to long-term fat loss success.
Why focusing on daily scale fluctuations can sabotage your progress.
The common excuse that holds most people back—and how to overcome it.
How to stay consistent, even when life gets busy.
Key Takeaways:
Progress Over Perfection – Success comes from focusing on daily habits and behaviors, not chasing rapid weight loss.
Zoom Out for Perspective – Short-term fluctuations on the scale mean nothing in the grand scheme of things. Track trends over time.
Make Time, Don’t Find Time – Life is always busy. Waiting for the perfect time to start will keep you stuck forever.
Sustainability is Key – The fastest way to fat loss is doing it once in a way that fits your lifestyle, rather than crash dieting over and over.
By shifting your focus away from daily scale fluctuations and instead looking at the bigger picture, like overall strength gains and how your clothes fit, you’ll stay motivated and on track. Success comes from making consistent choices, not waiting for the perfect moment or relying on drastic measures. If you want to achieve sustainable fat loss, it's about taking control now—not later.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Ever notice how eating real, whole foods gets labeled as "dieting"? In today’s episode, we tackle a frustrating reality: our society has become so accustomed to ultra-processed food that simply eating basic, nutrient-dense meals can be seen as an attempt to lose weight. This idea hit home when my wife told me about a conversation at work—where bringing a lunch of whole, single-ingredient foods somehow turned into a discussion about weight loss.
Why This Perception is a Problem
Eating real food isn’t about restriction—it’s about fueling your body well.
Our culture has normalized ultra-processed, addictive foods to the point that anything else feels "extreme."
Not making this mindset shift is actively holding people back from feeling their best.
The Power of Whole Foods
Why my household is an "ingredient household."
The key difference between eating well for life vs. short-term dieting.
How whole foods keep you full, energized, and thriving.
The Ultra-Processed Food Trap
How food companies design products to override your natural hunger signals.
The science behind why processed foods are so hard to stop eating.
Why willpower alone isn’t the solution when you’re up against engineered cravings.
How to Shift Your Mindset & Make the Switch
Stop thinking of real food as "diet food"—it’s just food.
The massive impact of redefining “normal” eating habits.
Simple ways to prioritize whole foods without feeling like you’re missing out.
If you’ve ever felt judged for eating real food or struggled to break free from processed food cravings, this episode is packed with insights to help you make that needed mental switch.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In this eye-opening episode, I sit down with Coach Iman Whyte to explore the often-overlooked connection between gut health, body composition, and overall well-being.
Iman shares her personal journey of battling gut issues for nearly a decade and how it led her to become passionate about helping others overcome similar challenges. We discuss:
Signs Your Gut Health Might Be Compromised
Learn to recognize common symptoms that may indicate gut problems, including:
Chronic bloating and gas
Irregular bowel movements
Frequent fatigue and brain fog
Skin issues and frequent illnesses
The Gut-Brain Connection
Discover how poor gut health can impact your:
Mental health and mood
Ability to lose weight and build muscle
Overall energy levels and performance
Everyday Habits That May Be Harming Your Gut
Uncover surprising factors that could be damaging your gut health, such as:
Overuse of common medications
Chronic stress and poor sleep
Certain dietary choices
We also explore why traditional medical approaches often fall short in addressing gut health issues and discuss alternative options for seeking help.
If you've been feeling "off" and suspect your gut health might be to blame, this episode is for you.
Connect with Iman on The Mindset Diet podcast
Connect with Iman on IG: @builtbybalance_iman
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In this episode, I am revealing my proven blueprint for transitioning to intuitive eating - a sustainable approach that allows you to get lean, stay lean, and feel confident in your body without having to constantly track and obsess over food.
I'll guide you through the often-overlooked steps that make intuitive eating truly effective:
Building The Foundation
Discover why jumping straight into intuitive eating often backfires, and how a strategic period of macro tracking can set you up for long-term success by:
Training your body to recognize true hunger and fullness cues
Building awareness of portion sizes and nutritional balance
Understanding your unique energy needs and food preferences
Key Habits for Intuitive Eating Success
Learn the three essential habits that complement your nutritional awareness:
Gradual food quality improvements: Simple shifts towards more nutrient-dense choices
Consistent daily movement: The power of walking and time-efficient strength training
Stress Management: Keeping the stress to recovery ration in check
If you're ready to build a sustainable and enjoyable relationship with food, this episode provides the blueprint you need to make intuitive eating a reality.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Ever feel like you're doing everything right to lose weight, but the results just aren't showing up? In this episode, I address the common frustration of feeling stuck despite your best efforts and reveal why the belief that you're "missing something" might be the very thing holding you back.
I'll get into two crucial questions you need to ask yourself:
1. Are You Truly Being Consistent?
Discover the hidden ways you might be sabotaging your progress:
The impact of seemingly harmless "little bites"
Why bending the rules "just this once" can derail your efforts
The importance of honesty in your self-assessment
2. Have You Given It Enough Time?
Understand why patience is key in your transformation:
The non-linear nature of progress
Why lasting change requires trust in yourself and the process
How to avoid the trap of chasing quick fixes and extreme measures
Learn how to:
Leverage past experiences to inform your current approach
Create a personalized plan that aligns with your lifestyle and values
Embrace consistency as the true "shortcut" to success
I also share my own journey of overcoming the search for that elusive missing piece, revealing how I learned to create a custom approach that includes the foods I love and maintains my social life.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In this episode, I am revealing the number one thing most people ignore when it comes to strength training so you can revolutionize your workouts and achieve the body you've always wanted.
Here's what you'll learn:
The Foundation of Effective Strength Training
Discover why progressive overload is crucial for:
Shaping your body and achieving that attractive, well-rounded appearance
Sustainable fat loss and muscle gain (body recomposition)
Breaking through plateaus and seeing consistent progress
Mastering the 5x5 Routine
Learn how to implement a simple yet effective workout plan:
Focus on five basic movements: squats, bench press, deadlifts, pull-ups, and overhead press
Understand the power of the 5x5 protocol (5 sets of 5 reps)
Optimize your time with efficient, 20-minute workouts
The Art of Progression
Uncover the secrets to steady improvement:
How to choose the right starting weight
Strategies for increasing volume over time
When and how to add weight to the bar
Avoiding Common Pitfalls
Gain insights on:
Why lifting the same weight for years hinders progress
The importance of tracking your lifts
Balancing progression with injury prevention
Ready to take your strength training to the next level? This episode provides the blueprint for consistent, measurable progress.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In this episode, I break down the real reasons why most traditional weight loss advice isn’t working for you and why it often leaves you feeling stuck, frustrated, or regaining the weight you’ve worked so hard to lose. I’ll unpack the myths about dieting and exercise, explain how your body really works, and reveal the mindset shifts and sustainable habits that lead to long-term success. If you’re ready to ditch the dieting extremes and take control of your health for good, this episode is for you.
What You’ll Learn in This Episode:
Why extreme diets and overexercising set you up to fail
How your body’s natural adaptations can work for or against your goals
The importance of small, consistent habits in achieving sustainable fat loss
Why mindset plays a crucial role in building confidence and staying motivated
How to create a framework that supports your lifestyle, not fights against it
Key Takeaways:
Traditional dieting approaches like extreme calorie restriction and hours of cardio do more harm than good. They disrupt your metabolism and make it harder to lose fat in the long run.
Sustainable fat loss doesn’t have to feel like punishment. It’s about building small, effective habits like better sleep, higher protein intake, and simple strength training.
Shifting your mindset to focus on what you can do and celebrating small wins is the key to creating unstoppable momentum.
Resources Mentioned:
My Free Fat Loss Audio Course: Ready to stop spinning your wheels? Send me a message on Instagram, and I’ll send it straight to you!
Enjoyed the Episode? If this episode resonated with you, please share it with a friend or leave a review. Your feedback means the world and helps this podcast reach more people who are ready to build confidence in their body in less time.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In this episode, I share a powerful framework that will revolutionize the way you approach your health and fitness goals.
Introducing the "Oh no!" Framework
Discover a simple yet effective method to identify and overcome any fitness obstacle you'll ever face. This framework will help you:
Pinpoint the real issues holding you back
Distinguish between solvable problems and life situations
Create actionable solutions for lasting change
Breaking Down Common Obstacles
Learn why popular excuses like "being a mom" or "having a busy job" aren't actually problems, but opportunities for growth. We'll explore:
How to reframe challenging situations into exciting possibilities
Practical examples of overcoming real obstacles, like skipping lunch or late-night snacking
Strategies for breaking through weight loss plateaus
Empowering Yourself for Success
Uncover the mindset shifts necessary to:
Advocate for your health in various life roles
Inspire positive change in your family and workplace
Approach setbacks as learning experiences rather than failures
This episode provides the tools you need to identify what's truly holding you back and create a clear path forward.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Have those extra cookies, pies, and other holiday treats left you with a few extra unwanted pounds after the holidays? Don't worry – I've got you covered with three simple, yet effective steps to shed that holiday weight and keep it off for good.
In this episode, I reveal the lowest-hanging fruit when it comes to getting back on track with your health and fitness goals. These strategies are not only easy to implement but also form the foundation for long-term success.
The Power of Quality Sleep
Discover why getting 7-9 hours of sleep each night is crucial for:
Optimizing your body's recovery process
Regulating key hormones that control hunger and fullness
Improving overall metabolic health
Step Up Your Daily Movement
Learn how aiming for 7,000-10,000 steps a day can:
Boost your non-exercise activity thermogenesis (NEAT)
Enhance mobility and flexibility
Support healthy digestion
Hydration: Your Secret Weapon
Uncover the surprising benefits of proper hydration:
Reducing unnecessary food cravings
Naturally increasing your activity levels
Improving dietary choices
Bonus: Exclusive Tracking Tool
I'll also share how you can get access to the same tracker I use with my private clients to implement these strategies consistently and effectively.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Has craving sugar at the end of a stressful day ever left you feeling like you're battling an addiction? In this episode, I tackle this common struggle and provide practical strategies to overcome it without feeling deprived.
I share insights from recent experiences with two of my clients, revealing that what felt like a sugar addiction actually had deeper roots. In this episode, I explore:
Emotional Sugar Triggers
How childhood experiences can create lasting associations between comfort and sugary treats
Strategies for breaking the cycle of stress-induced sugar cravings
Alternative ways to boost your mood without reaching for sweets
Physiological Sugar Triggers
Why skipping meals can lead to intense sugar cravings
The importance of consistent fueling throughout the day
Practical meal prep tips to keep you nourished during busy times
Personalized Solutions for Lasting Change
How to identify the true cause of your sugar cravings
The power of including small treats in your daily routine
Why restriction often backfires and how to avoid this common pitfall
Whether your sugar cravings are rooted in emotion or physiology, this episode provides actionable advice to help you regain the control you desire.
Resources for You
Take the Fat Loss Readiness Quiz
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton