Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

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

In this episode, I sit down with Dr. Sam Kwieraga, a physical therapist and certified strength and conditioning specialist, to explore the critical gaps in women's health education and their far-reaching consequences.
Dr. Sam shares her personal journey with hormonal birth control and the unexpected challenges she faced after a decade of use. We discuss:
The Education Gap in Women's Health
Why current health education in schools falls short
The importance of understanding menstrual cycles for both women and men
How lack of knowledge impacts long-term health and fertility
Empowering Women Through Knowledge
The connection between nutrition, movement, and hormonal balance
Alternatives to medication for managing menstrual discomfort
The power of tracking your cycle for optimal health and productivity
Practical Steps for Better Health
Simple habits that can dramatically improve your well-being
How to advocate for yourself in medical settings
Ways to educate the next generation about women's health
Dr. Sam also emphasizes the importance of open communication about menstrual health in relationships and workplaces. We explore how increased awareness can lead to better support systems and improved quality of life for women.
Don't miss this opportunity to expand your understanding of women's health and learn how to advocate for better education and care. Tune in now and join the movement towards a more informed and empowered approach to women's health.
Connect with Dr. Sam on IG: @docsamfit
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

As we step into 2025, it's time to confront a familiar challenge: not just setting but actually achieving our New Year's resolutions. If you're tired of making the same promises year after year without seeing results, this episode is for you.
I'll reveal why most resolutions fail and provide practical strategies to make this year different. Let's break the cycle of unfulfilled goals and create lasting change.
Discover the psychological trap that keeps us setting goals without following through:
The dopamine rush of making resolutions
Why we often prioritize goal-setting over goal-achieving
The danger of trying to change everything at once
Learn how to approach your resolutions differently this year:
The power of focusing on just 1-3 meaningful changes
Breaking goals into manageable, micro-steps
Creating accountability systems that work
Key Areas for Impactful Change
Hydration: Aiming for at least 64 ounces daily
Protein intake: Targeting 0.7-1 gram per pound of desired body weight
Sleep: Prioritizing consistent, quality rest
Understand how to create changes that last beyond January:
Making your goals fun and flexible
Aligning your actions with your long-term vision
The importance of regular reflection and adjustment
Are you ready to break free from your resolution rut and create real, lasting change in 2025? This episode provides the insights and strategies you need to set realistic goals and actually achieve them.
Don't let another year slip by without progress. Tune in now and learn how to make this the year your resolutions become 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

Are you tired of yo-yo dieting and looking for a sustainable approach to fat loss? In this episode, I reveal why the fastest path to fat loss isn't what you might expect. Drawing from our recent Fat Loss Simplified group coaching call, I share insights that challenge common misconceptions about rapid weight loss.
Discover why losing weight rapidly often leads to:
Unsustainable results
Metabolic slowdown
Frustrating weight regain
Learn how extreme calorie restriction and over-exercising can actually sabotage your long-term success.
Uncover the benefits of a more measured approach:
Steady, maintainable progress
Improved metabolic flexibility
Long-lasting results
Find out why losing 40 pounds over a year and keeping it off is faster than losing it in 6 months only to gain it all back.
Practical Strategies for Success
How to determine your ideal calorie intake for fat loss
The importance of understanding the 'why' behind nutrition choices
Techniques for incorporating your favorite foods without derailing your progress
Are you ready to learn the fastest path to losing fat forever? This episode provides the insights and motivation you need for sustainable, long-term success.
Resources for You
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

Are you a woman in your 40s or 50s feeling frustrated with your body and struggling to lose weight? In this episode, I sit down with Claire Donahoe, a coach specializing in helping perimenopausal and menopausal women navigate this challenging life transition.
Here's what we cover in the episode:
The Hormone Shift Reality
Why your body responds differently to diet and exercise now
The impact of decreasing estrogen on muscle mass and fat distribution
How to work with your changing body instead of against it
Breaking Free from Outdated Advice
The dangers of extreme dieting and over-exercising
Why "eat less, move more" can backfire for perimenopausal women
Smarter strategies for sustainable weight management
Practical Steps for Success
The importance of consistent, adequate calorie intake
How to incorporate strength training effectively
Simple habits that can make a big difference in your health and confidence
Claire also emphasizes that this stage of life doesn't have to be a struggle. With the right approach, you can embrace your changing body and feel stronger and more confident than ever.
Ready to stop fighting your body and start working with it? This episode provides the insights and motivation you need to thrive during perimenopause and beyond. Don't miss Claire's empowering message for all women navigating this transformative time of life.
Connect with Claire on IG: @trainer.claire
Resources for You
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

Are you struggling to stick to your fitness and nutrition goals this holiday season? In this episode, I explain the challenges we all face during this festive time and offer practical strategies to stay on track without sacrificing the joy of the season.
Navigating the Holiday Fitness Paradox
The impact of social gatherings on your routine
How to balance indulgence with health goals
Why perfection isn't the answer (and what is)
The Power of "Something" Over "Nothing"
How small actions compound for big results
Practical ways to stay active, even when your schedule is chaotic
The mindset shift that can make or break your progress
Ready to navigate the holiday season without derailing your progress? This episode provides the mindset and strategies you need to enjoy the festivities while staying committed to your health goals.
Don't let the holidays become an excuse for inaction. Tune in now and discover how to make this season work for you, not against you.
Resources for You
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 you ever felt like you're running a race that never seems to end? You sprint out of the gate, full of determination, only to realize you've started incorrectly and have to begin all over again. This frustrating cycle is all too common in the world of fat loss, leaving many feeling defeated before they've truly even begun.
In this episode, I reveal why most people struggle with false starts in their fat loss journey and how to break free from this exhausting pattern.
The Hidden Culprit Behind Fat Loss Failures
Discover why slashing calories and pushing yourself to extremes rarely leads to lasting success. I'll explain:
The dangers of the "sprint and crash" approach to weight loss
Why generic advice often sets you up for failure
How to avoid the trap of constant "new beginnings"
Designing Your Unique Fat Loss Blueprint
Learn the critical steps to create a personalized plan that works with your body, not against it:
The importance of finding your true maintenance calories
How to track your progress effectively without obsession
Why understanding your metabolism is key to sustainable results
Practical Steps for Success
Tracking protein and overall calorie intake
Monitoring your body's response to different intake levels
Adjusting your approach based on real data, not guesswork
Ready to stop the cycle of false starts and create a fat loss plan that actually works for you? This episode provides the insights and strategies you need to design your own unique fat loss blueprint, ensuring you cross the finish line once and for all.
Don't let another year pass by with unfulfilled resolutions. Tune in now and take the first step towards lasting change.
Resources for You
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