Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms (Bryce Hamilton - Fitness & Nutrition Coach, Weight Loss Strategist)
Explore every episode of Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms
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| 29 Jan 2024 | 8 | Are You Spending Too Much Time in a Fat Loss Phase? | 00:18:49 | |
In this episode, Bryce reveals why spending too much time in a weight loss phase will yield lackluster results, and what to do instead. Resources for You
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| 29 Jan 2024 | 18 | You Are Worth It | Prioritizing Your Health with Kayla Potter | 00:40:44 | |
In this episode, Bryce interviews Kayla Potter (the head coach of Life Unlimited Coaching). Together they discuss the value of prioritizing self-worth in achieving fat loss, the importance of healing your relationship with food, and how it can lead to a long-lasting transformation. Kayla also shares her best advice on navigating the challenges of motherhood while also prioritizing your own well-being. You'll also discover why shifting the focus from aesthetics to health and strength is one of the most important components to achieving the look you want without the undesirable, obsessive behaviors you’d love to avoid. Tune in now! Visit Kayla at Life Unlimited Coaching Resources for You
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| 20 Feb 2024 | 27 | The Truth About Intermittent Fasting | 00:13:08 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 19 | Weight Loss Predators and How to Avoid Them | 00:24:14 | |
This episode is for you if you have ever wondered:
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| 06 Feb 2024 | 23 | Weight Loss Is A Personal Growth Journey | 00:19:22 | |
This episode is for you if you have ever wondered:
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| 08 Mar 2024 | 32 | How Helpful Are Supplements for Fat Loss? | 00:10:19 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 5 | How To Incorporate The Foods You Love | 00:11:56 | |
In this episode, Bryce provides you with an easily implemented framework that enables you to incorporate the foods you love into your diet, ensuring long-term success. Resources for You
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| 02 Feb 2024 | 22 | The Guide Series: Fiber and Fat Loss | 00:07:45 | |
This episode is for you if you have ever wondered:
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| 29 Jan 2024 | 6 | Why Most People Will Never Reach Their Fitness Goals | 00:13:27 | |
In this episode, Bryce discusses what holds most people back in their fitness journey and why they will likely never see results. Resources for You
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| 16 Feb 2024 | 26 | The Guide Series: Can I Eat Fat AND Lose Fat? | 00:14:31 | |
This episode is for you if you have ever wondered:
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| 13 Feb 2024 | 25 | What Every Busy Parent Needs to Hear About Fat Loss | 00:49:34 | |
This episode is for you if you are a busy parent who...
Follow Coach Ryan on Instagram Resources for You
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| 05 Mar 2024 | 31 | Rejuvenated Moms Make Happy Kids | 00:36:41 | |
This episode is for you if...
The Book - Rejuvenated Mum's Make Happy Kids Resources for You
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| 01 Mar 2024 | 30 | The Guide Series: How Many Calories Should I Be Eating? | 00:07:43 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 16 | The Guide Series: Sleep and Fat Loss | 00:17:13 | |
In this episode, Bryce uncovers the often underestimated role of sleep when it comes to achieving fat loss goals. Explore the powerful connection between quality sleep and effective weight management, as Bryce shares the science-backed benefits of getting sufficient rest. Discover how optimizing your sleep routine can boost your metabolism, curb cravings, and support your overall well-being. Get ready to transform your fat loss journey by prioritizing the power of a good night's sleep. Tune in now for all the insights you need to make sleep your secret weapon for success! Resources for You
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| 09 Feb 2024 | 24 | The Guide Series: Carbs and Fat Loss | 00:11:49 | |
This episode is for you if you have ever wondered:
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| 29 Jan 2024 | 12 | The Absolute Best Time to Get Back in Shape | 00:08:28 | |
In this episode, Bryce discusses a mindset shift that has helped him navigate several life-altering moments. Resources for You
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| 29 Jan 2024 | 7 | How To Get Lean By Eating More | 00:08:49 | |
In this episode, Bryce shares one of the many benefits of eating in a calorie surplus. If you have aesthetic goals, don't worry; this strategy will help you achieve them too. Resources for You
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| 29 Jan 2024 | 4 | Why You Feel Stuck After Finishing A 10-Week Program | 00:14:40 | |
In this episode, Bryce reveals the secret behind why heavily marketed weight loss programs inevitably lead to burnout and future weight gain. Resources for You
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| 29 Mar 2024 | 38 | The Guide Series: How to Think Through Macronutrients for Optimal Results | 00:12:26 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 11 | What Do Horror Movies and Weight Loss Have in Common? | 00:08:35 | |
In this episode, Bryce talks about the scary truth most people are unaware of when they embark on their fat loss journey. Resources for You
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| 29 Jan 2024 | 20 | The Guide Series: Protein and Fat Loss | 00:15:33 | |
This episode is for you if you have ever wondered:
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| 29 Jan 2024 | 2 | Working Together with Your Spouse When Making Nutritional Changes | 00:20:11 | |
In this episode, Bryce breaks down the essential elements of collaborating with your spouse while making nutritional changes. Resources for You
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| 15 Mar 2024 | 34 | The Guide Series: Weightlifting for Fat Loss | 00:15:52 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 15 | Guarantee Weight Loss Success by Customizing Your Own Meal Plan | 00:21:29 | |
In this episode, Bryce dives into the secrets of creating a customized diet plan tailored to your unique needs and preferences. Discover how to guarantee success on your wellness journey by personalizing your approach. Uncover the strategies to design a diet plan that not only fits your lifestyle but also brings you joy along the way. Tune in now to unlock the keys to achieving your health and fitness goals! Resources for You
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| 29 Jan 2024 | 17 | The Guide Series: Hydration and Fat Loss | 00:16:16 | |
In this episode, Bryce sheds light on a crucial yet often overlooked aspect of fat loss: hydration. Discover the significant role that proper hydration plays in achieving your weight loss goals. Uncover the science-backed benefits of staying well-hydrated, including enhanced metabolism, reduced appetite, and improved exercise performance. Tune in now! Resources for You
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| 23 Feb 2024 | 28 | The Guide Series: Sugar and Fat Loss | 00:13:53 | |
This episode is for you if you have ever wondered:
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| 26 Mar 2024 | 37 | How To Stay Motivated, Especially When You’re Not Motivated | 00:10:26 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 3 | Why Eating Less Causes You to Weigh More | 00:19:16 | |
In this episode, Bryce explains why restrictive eating not only keeps you from progressing but also makes it almost impossible that you will ever reach your goals. Resources for You
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| 30 Jan 2024 | 21 | This Subtle Fat Loss Shift Changes Everything | 00:16:53 | |
This episode is for you if you have ever wondered:
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| 10 Sep 2024 | 86 | Your Personalized Weight Loss Plan | 00:26:01 | |
In this episode, we're doing something a bit different. I'm giving you a behind-the-scenes peek into our Fat Loss Readiness Quiz. You'll get a firsthand look at how the quiz works and the type of feedback you can expect. If you've ever wondered about taking the quiz yourself, this episode is for you. Go ahead and give this one a listen! I know you're going to love it! Resources for You
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| 01 Oct 2024 | 92 | Don't Lose Weight, Rid Yourself of It | 00:25:34 | |
In today's episode, I'm going to reveal a crucial step that can either make or break your fat loss efforts—identifying your maintenance calories. Ever wondered why some diets leave you feeling miserable and zapped of energy? It's because they often skip this essential step! I'll walk you through why it's so important to know your maintenance calories and how to figure them out, ensuring you lose fat and keep it off for good. I can't wait for you to give this episode a listen! I know you're going to love it. Resources for You
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| 30 Aug 2024 | 83 | This 1 Thing Could Cost You All of Your Weight Loss Progress | 00:08:20 | |
In today's episode, I share a common pitfall that has come up with every single client I’ve worked with (thankfully, we dealt with it 😉), so I know for a fact that it's a widespread issue. We'll explore why this mindset can sabotage your future gains and how to stay focused on your own path to success. You're going to want to give this one a listen—I know you're gonna love it! Resources for You
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| 08 Nov 2024 | 103 | The Surprising Truth About My 20 Pound Weight Loss and 30 Pound Regain | 00:18:19 | |
Have you ever lost weight only to gain it all back - and then some? Yeah, me too. In this candid episode, I share my personal experience of losing 20 pounds and regaining 30, a frustrating cycle many of us face, but don't have to. From misguided workout routines to calorie miscalculations, I break down the factors that led to my weight fluctuations and how I eventually overcame them. What You'll Learn:
Key Takeaways:
I also discuss a fascinating study that reveals why some people struggle to lose weight despite their best efforts. The results might surprise you and change how you approach your own weight loss journey. "The real problem was that I viewed the solution as a short-term fix. I had no real plan for what would happen afterwards." If you've ever felt stuck in a cycle of weight loss and regain, this episode offers hope and practical insights to help you break free. By understanding the science behind weight management and learning from my experiences, you can create a sustainable approach to achieving your fitness goals. Ready to Transform Your Approach? Don't miss out on the free resources I mention in this episode:
These tools can help you avoid the frustration of yo-yo dieting and create a plan that works for your unique body and lifestyle. Tune in now to start your journey towards lasting results! Resources for You
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| 12 Jul 2024 | 68 | Beyond Weight Loss: How Women in Perimenopause / Menopause Can Protect Themselves from Sarcopenia and Osteoporosis | 00:20:37 | |
In today's episode, I want to talk with you about something way more important than weight loss - protecting yourself from sarcopenia and osteoporosis as you age. If you're in your mid-30s and beyond, this episode is for you! We'll get into the worst thing you can do that accelerates muscle and bone loss, and what you can do instead to stop these threats dead in their tracks. Go ahead and give this episode a listen. I know you're gonna love it! Resources for You
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| 22 Oct 2024 | 98 | Why Eating Enough (and Sometimes More) Leads to a Leaner Body | 00:13:14 | |
In today's episode, we're flipping the script on traditional fat loss strategies. Are you tired of the 'eat less, move more' mantra? Well, it's time to talk about why eating enough is crucial for boosting your metabolism and reaching your fitness goals. We've all been bombarded with diet ads promising quick fixes, right? But here's the thing: sometimes, the key to progress is actually fueling your body properly. I recently had a heart-to-heart with some folks who were even scared to enjoy family meals because they were worried about eating too much. If that sounds like you, this episode is a must-listen! So go ahead and settle in, I know you're going to love this one! Resources for You
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| 06 Sep 2024 | 85 | Easy Meal Prep Means Less Time in the Kitchen, More Time for You | 00:10:23 | |
Ever wondered why meal prepping sometimes feels like more of a hassle than a help? In today's episode, I'm laying out three different meal prep methods to help you find the one that fits you best. Whether you prioritize convenience, taste, or variety, there's a strategy out there that can save you time and keep your meals exciting. If you want to spend less time in the kitchen so you can have more time for yourself, give this episode a listen! I know you're going to love it! Resources for You
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| 23 Apr 2024 | 45 | Metabolism Slow? Here's 3 Reasons Why | 00:10:02 | |
In this episode, Bryce reveals 3 common reasons your metabolism is slowing down and what you can do about it. Speeding up your metabolism is both crucial and possible when you make the right food, exercise, and lifestyle choices. Resources for You
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| 17 May 2024 | 52 | Is the "Macro Mindset" Sabotaging Your Weight Loss? End Yo Yo Dieting with Metabolic Revitalization | 00:13:12 | |
Have you ever entered your data into a macro-calculator, only to be told that your daily calorie allotment was two measly calories? Okay, maybe that's an exaggeration, but you get what I mean. Let's talk about the downside to an overreliance on macro-calculators that suggest continuous calorie reduction to achieve weight loss goals. While these calculators may seem helpful initially, the diminishing calorie recommendations can lead to frustration, unhealthy dietary habits, and weight-loss plateaus. Instead of perpetually decreasing calorie intake, it may be a wiser approach to include periods of increased calorie intake. Although this may seem counterintuitive, it communicates to the metabolism that it is being cared for, making it feel safe for when you feel ready to go back into a deficit and resume weight loss. This is a process I like to call "Metabolic Revitalization," and it is great for helping you to understand what your body needs. If you're seeking a weight loss strategy that doesn't involve unrealistic diet demands or time-consuming routines, this episode is for you. Resources for You
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| 04 Oct 2024 | 93 | My Top 3 Tips for Revealing Six-Pack Abs | 00:08:00 | |
Do you want to uncover those elusive six-pack abs? In this episode, I'm sharing my top 3 actionable tips to help you shed body fat and reveal a stronger, more confident midsection. Ready to get rid of that stubborn body fat and reveal your six-pack? Then this episode is for you! Resources for You
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| 21 Jun 2024 | 62 | Is Binge Eating Keeping You from Losing Your Next 10 lbs? 3 Reasons Why and What to Do About It | 00:13:48 | |
Have you ever found yourself at the bottom of a bag of chips or an empty pint of ice cream and wondered, "How did it come to this?" Trust me, you're not alone. I faced a similar situation just this past Monday. So, let's dive in and finally figure out how to end binge eating once and for all so you can lose your next 10 lbs. (or even more). Go ahead and give it a listen! I know you're gonna love it! Resources for You
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| 26 Jul 2024 | 73 | The 5 Stages Everyone MUST Go Through To Lose Fat | 00:14:15 | |
In today's episode, we're talking about the five stages everyone must go through when starting their weight loss journey. Most people quit before reaching stage five, which is where all the hard work really pays off. If you're unsure where to start or not seeing the results of all your hard work in the gym, give this episode a listen. I know you're gonna love it! Resources for You
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| 10 May 2024 | 50 | The Most Effective 20-Minute Workout Plan for Busy Women | 00:18:51 | |
In this episode, Bryce delivers a dual feature: a 20-minute transformative workout tailored for busy women and a motivating case study featuring our client, Sarah. Let's face it, many busy women face a common struggle - maintaining effective workouts while juggling a busy schedule. This was the case with our client, Sarah. She wanted to build strength without dedicating all of her free time to unsustainable workout routines. Bryce helped her craft a workout routine that aligned with her time constraints while also producing significant improvements in her fitness level and body composition. Want to learn how? Listen now! Resources for You
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| 02 Apr 2024 | 39 | How to Overcome Chronic Illness While Nailing Your Fat Loss Goals | 00:31:46 | |
Welcome to another episode of the Fat Loss Simplified podcast. Today we dive into the inspiring journey of Justin, a former pro wakeboarder, firefighter, and now health coach. After battling a severe brain infection caused by mold, Justin shares his fight to restore not only his physical health but the mental and emotional challenges that came with it. From his career in sports and firefighting to his struggle with a debilitating brain infection, Justin’s story showcases profound perseverance and resilience. Following his health crisis, which resulted in an 80-pound weight gain, Justin turned his hardship into a career that serves and empowers others, armed with the insights he gained during his recovery. In this episode, we discuss the trials of juggling chronic illness with fitness goals, the revelation of reverse dieting, and the understanding of how the body adapts to different exercises. Highlighting the importance of health and wellness over just weight loss, Justin’s journey illuminates the power of a healthy lifestyle to transform the body and mind. We also cover the challenges many face such as low calorie intake, gut issues, poor sleep quality, and hormonal imbalances. Justin emphasizes the importance of behavior modification in the first 90 days, leading to improved health, and setting clear, personalized fitness, and wellness goals to serve as motivation during the journey to health and fitness. Next, we delve into Justin’s transformative journey of overcoming personal health obstacles through consistent diet and fitness. His multi-faceted approach emphasizes the importance of patience, gratitude, and emotional well-being on the road to wellness. Lastly, we explore Justin’s unique approach to supporting those with chronic illnesses, based on his own experiences. He emphasizes the need to shift the perception of limitations while stressing the importance of emotional support. His testament of everyday gratitude offers a daily reminder to appreciate the small but significant blessings life has to offer. Whether you're facing challenges with weight, health, or managing a chronic illness, Justin's refreshing approach to health and wellness offers hope and guidance toward a healthier, happier life. For more, check out his podcast, The Comeback Code, and grab our new e-book, "Lose Fat Like Crazy" for invaluable health insights and top-tier recipes designed to assist your wellness journey. Connect with Justin on Facebook Resources for You
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| 23 Jul 2024 | 71 | 2 Reasons You Might Not Want to Lose Weight | 00:15:31 | |
In today's episode, I'm getting real about a mistake I made a few months ago and how it ties into your weight loss and fat loss goals. I hired a social media coach even though I had zero interest in getting better at social media. Sound familiar? We often pursue things we think we should want because of social pressures, but deep down, we might not actually want them. Are you really committed to losing weight, or is it just something you think you should do? Resources for You
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| 31 May 2024 | 56 | Do I Need to Focus on Counting Macros on Vacation? | 00:12:41 | |
Welcome back to our unofficial mini-series on preparing and organizing your fitness and nutrition for the perfect vacation. In today's episode, I want to tackle a common question: should you bother tracking your macros while on vacation? Whether you're a seasoned macro tracker or new to flexible eating, this episode offers valuable advice to help you enjoy your vacation to the fullest without derailing your fat loss goals. Give this episode a listen! You're gonna love it! Resources for You
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| 27 Aug 2024 | 82 | 3 Tips to Get Back on Track After Any Weekend, Holiday or Vacation | 00:16:37 | |
In today's episode, I'm sharing an exclusive training session I did with our free community last week. If you haven't joined yet, check out the show notes below and come hang out with us live for future trainings! This episode is all about giving you the tools you need to bounce back after any vacation, weekend, or social event, so you can stay on track and move closer to your goals. I'll also mention some helpful resources during the training, and you can find the links to those resources in the show notes as well. If you've ever felt frustrated after "falling off track," this one's for you. Give it a listen. I know you're gonna love it! Resources for You
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| 20 Aug 2024 | 80 | Macros Matter: Discover the High-Protein Secret for Glowing Skin, Hair, and Nails | 00:10:44 | |
Have you ever wondered why all those beauty products aren't delivering the results they promise on the bottle? It might be because you're missing a key ingredient your body needs to make those products work. In this episode, Bryce reveals the science behind incorporating momentum into your routine for vibrant skin, hair, and nails. Resources for You
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| 02 Jul 2024 | 65 | Diets Making You Hungry? Master Your Protein Intake for Effortless Weight Loss | 00:26:53 | |
In today's episode, we're going over protein and why it's the first step in optimizing your individual weight loss needs. We'll start by tackling the mindset around tracking protein—why it's not obsessive and how it can help you eat intuitively in the long run. Then, we'll get into why protein is crucial for keeping you full, retaining muscle, and boosting your metabolism. Finally, I'll share some practical tips on how to track your protein intake efficiently. Go ahead and give it a listen! I know you're gonna love it. Resources for You
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| 30 Apr 2024 | 47 | Can You Increase Your Metabolism As You Age? | 00:04:43 | |
In this episode, Bryce busts the common myth that says you're doomed to a slowing metabolism as you age. Contrary to popular belief that it begins in your 30s, your metabolism doesn't slow down until your late 60s, and the primary culprit behind a sluggish metabolism before then is actually muscle loss. Well, what causes muscle loss starting around the age of 30? That's right! That's when most people get their first desk job and their body starts to offload that valuable muscle mass. However, you can still build muscle and subsequently boost your metabolism at any age. It simply comes down to eating the right foods and putting the right demands on your body to stimulate muscle growth and maintain or even enhance your metabolic rate. By implementing this simple switch in your perspective on nutrition and exercise you can experience improved energy, increased longevity, and significant weight loss—especially as you age. Resources for You
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| 17 Sep 2024 | 88 | How I Lost Weight Eating Donuts and BBQ | 00:22:56 | |
Ever stress about gaining weight when you're about to enjoy a holiday, vacation, or social event? But the truth is, you don't need to worry about a little indulgence if your regular habits are on point. I'll share a personal story about a trip to Nashville with my wife, where we enjoyed all the food without any guilt, and the surprising results when I got back. If you've ever felt like you can't fully enjoy life's special moments because of dieting fears, this episode is for you. Tune in and discover how to have your cake (or in my case, pancakes and BBQ) and eat it too! Go ahead and give this one a listen. I know you're gonna love it! Resources for You
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| 13 Sep 2024 | 87 | The Macros Masterclass | 00:20:26 | |
Ready to crack the code on macros and take your nutrition game to the next level? In this episode, we're talking about why those macro ratios everyone talks about actually matter. Trust me, this is info you don't want to miss! If you've ever felt confused or overwhelmed by macros, this episode will clear things up. So grab a coffee, settle in, and let's make your nutrition work for you! Resources for You
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| 09 Jul 2024 | 67 | Why You're Gaining Weight While Eating Healthy Foods | 00:12:49 | |
Ever feel like you're eating all the right foods, yet not seeing the weight loss result you expected? You're not alone, and I've been there too. But how do you fix it? In today's episode, we'll get into how to truly understand your body's unique caloric needs. Forget those generic "what I eat in a day" videos—it's time to focus on what works for YOU! You're going to want to give this one a listen. I know you're gonna love it! Resources for You
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| 01 Nov 2024 | 101 | Outsmart Your Body to Burn Fat Not Muscle During Weight Loss | 00:18:17 | |
Are you worried about losing muscle while trying to shed that stubborn belly fat? It's a common concern because losing muscle makes keeping the weight off so much harder. But with the right approach, you can maintain your hard-earned muscle mass even in a calorie deficit. In this episode, I'm sharing my proven strategies to help you preserve muscle while still achieving your fat loss goals. As a former schoolteacher who struggled to balance fitness with an 80-hour work week, I understand the challenges of maintaining muscle during weight loss. That's why I've developed a system that works for real people who live real lives. What You'll Discover:
By implementing these strategies, you'll create a fat loss environment that prioritizes muscle retention. This approach not only helps you achieve a leaner physique but also supports your metabolism, strength, and overall body composition. Ready to lose fat without losing muscle? Tune in now and discover how to make your calorie deficit work for you, not against you! Resources for You
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| 07 May 2024 | 49 | How to Lose Fat When You Don't Have the Time | 00:10:40 | |
In this episode, Bryce discusses effective strategies to create time for fitness and nutrition amidst a busy lifestyle. No, you don't have to spend excessive hours in the gym to achieve your fitness goals, and a few minor tweaks could be all you need to start seeing progress and revealing your dream body. Listen now to learn how! Resources for You
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| 13 Aug 2024 | 78 | No Time for Meal Prep? Maybe Fast Food Can Help | 00:19:51 | |
This episode is your ultimate guide to navigating fast food like a pro so you can master your nutrition on even the busiest days. Most people don't realize that it's totally within reach to make smart choices at your favorite fast food joints while still hitting your calorie and protein targets. From breakfast hacks to lunch on the run and even dinner with the fam, I’ve got you covered with real-life examples and calorie breakdowns. If your life is looking a little crazy right now, you're going to want to give this one a listen. Resources for You
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| 23 Aug 2024 | 81 | Why the 'Perfect' Macro Split Doesn't Matter | 00:13:06 | |
In today's episode, we're discussing why the "ideal" macro split might not matter for you. So many people get stuck in analysis paralysis, debating over the perfect macro ratio, and end up doing nothing at all. If you're tired of feeling overwhelmed and just want to start seeing results, this episode is for you. I'll share a recent experience with someone who struggled to take action and explain how you can move forward without overcomplicating things. If you're currently stuck in analysis mode, give this episode a listen—I know you're gonna love it! Resources for You
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| 18 Oct 2024 | 97 | Become 33% More Successful with Your Fat Loss Overnight | 00:10:28 | |
In today's episode, we're getting into a simple yet powerful strategy that is proven to boost your weight loss success by 33%. Yes, you heard that right! Imagine becoming 33% more successful overnight. If that sounds intriguing to you, then give this episode a listen. I know you're going to love it! Resources for You
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| 11 Oct 2024 | 95 | The Missing Piece for Fat Loss Success | 00:12:02 | |
In today's episode, we're talking about the importance of biofeedback to help you tune into what your body is telling you it needs in order to lose fat. Ignoring your body's signals could be why you've felt stuck in the past, and is the next piece of the puzzle you need in order to not only look but also feel your best. Because you should be able to lose weight and feel great at the same time. If that sounds like something you want, go ahead and give this episode a listen. I know you're gonna love it! Resources for You
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| 30 Jul 2024 | 74 | The Fastest Path to Fat Loss | 00:12:36 | |
In this episode, I am sharing insights from the first group coaching call of the Fat Loss Simplified System. Ever wondered what the fastest path to fat loss might be? Ever feel like you've tried it all but are no closer to the answer? Discover why extreme calorie restriction and quick fixes actually take longer than they promise and learn the fastest possible way to lose weight. If you're ready to shed fat efficiently, this episode is for you! Go ahead and give it a listen. I know you're gonna love it! Resources for You
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| 05 Jul 2024 | 66 | Why Strength Training is Essential for Your Fat Loss Journey | 00:11:43 | |
In today's episode, I'm beyond excited to share another valuable module from the Fat Loss Simplified System. We’re diving into why strength training is crucial for your fat loss journey and, most importantly, how to prime and prepare your body to strength train without risking injuries. I remember when I first started my fat loss journey, I wasted so much time avoiding strength training because I didn't understand its vital role in helping me feel more confident in my body in less time. I wish someone had broken this down for me back then! Don’t make the same mistake I did! Give this episode a listen—I know you’re going to love it! Resources for You
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| 06 Aug 2024 | 76 | How to Start Losing Weight Now (Especially If You're Not Motivated) | 00:06:28 | |
Ever feel like your fitness motivation vanishes before you've even dropped your first few pounds? You're definitely not alone! In this episode, we're getting into why that happens and how to tackle it head-on. Join me as we flip the script on traditional motivation strategies and focus on building momentum instead. Discover why starting with action, not motivation, is the key to long-term success. If you're looking for sustainable, long-term weight loss success, this episode is for you! Go ahead and give it a listen. I know you're gonna love it. Resources for You
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| 25 Jul 2024 | 72 | Are You In? The Fat Loss Simplified System Is Open | 00:02:11 | |
Join the Fat Loss Simplified System - https://hamiltonfit.com/work-with-me | |||
| 25 Jun 2024 | 63 | The Science Behind Meal Prepping: 8 Compelling Reasons to Embrace this Time-Saving Practice | 00:11:19 | |
Ever feel like you're just too busy to cook healthy meals? We've all been there, blaming our hectic lives for not eating right. But what if I told you that a little planning can make all the difference? Grab a coffee and your favorite snack, and let's chat about how meal planning can boost your confidence and help you achieve your fitness goals in less time. Go ahead and give this episode a listen! I know you're gonna love it! Resources for You
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| 14 Jun 2024 | 60 | How a Diet Break and Chocolate Chip Cookie Dough Ice Cream Facilitated Weight Loss | 00:15:53 | |
I'm super excited to be back from vacation and feeling rejuvenated. In this episode, I'm thrilled to share the results I experienced from following the advice I gave between episodes 55 and 58. Who cares about tactics and plans if they don't produce results, right? Not sure if it will work for you? Well, it not only produced results for me, but it also produced results for one of my clients who also went on vacation this past month. See how by giving it a listen! I know you're gonna love it! Resources for You
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| 16 Jul 2024 | 69 | Automate Your Meal Planning for Faster Progress | 00:07:44 | |
In today's episode, I've got some golden nuggets for you on how to simplify your meal planning. Imagine eating meals you love that actually align with your fitness goals. Sounds too good to be true, right? Let me break down how to transform your favorite meals into nutritious powerhouses without the overwhelm. 🚀 If you're tired of not knowing what to eat and you're ready to make your meal planning almost automatic, this episode is a must-listen. Go ahead and tap play. I know you're gonna love it! Resources for You
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| 16 Aug 2024 | 79 | New Study Reveals What Happens When You Stop Weight Loss Injections | 00:17:30 | |
In this episode, we're diving into the hot topic of weight loss injections, focusing on a new study that reveals what happens when you stop taking them. So, if you've ever considered weight loss injections or your doctor has recommended them, this episode is a must-listen for you! Resources for You
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| 19 Jul 2024 | 70 | Should You Really Eat More to Lose Weight? Let's Find Out | 00:15:16 | |
In today's episode, we're talking about something I've seen all over social media lately: the claim that you should eat more to lose weight. But is it reality? Perhaps too good to be true? Let's find out! Give this one a listen. I know you're gonna love it! Resources for You
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| 18 Jun 2024 | 61 | The Truth About Why the Scale Won't Budge (And How to Lose Weight Anyway) | 00:16:36 | |
Hey, hey, everybody! I just finished recording a crucial module for the Fat Loss Simplified System, and I knew I had to share it with you. This episode is all about mindset shifts that are foundational for any woman over 30 looking to make a sustainable change. Trust me, these insights are game-changers! In this episode, we dive deep into mindset foundations and how they can make all the difference when it comes to losing fat and keeping it off for good. Give it a listen! I know you're gonna love it! Resources for You
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| 26 Apr 2024 | 46 | The Guide Series: The Superior Way to Measure Fat Loss Progress | 00:13:28 | |
In this episode, Bryce encourages you to forget about the number on the scale!! Instead, start evaluating progress by looking at the big picture. We all know the feeling: a two-pound loss on the scale followed by a one-and-a-half-pound gain, seemingly without reason. Maybe it’s water consumption; maybe it’s excess sodium. Either way, tracking weight alone can be misleading and frustrating, which is why learning to measure progress without using the scale is so critical. Learning to lean on biofeedback markers, performance tracking, and circumference measurements, could just be the change of pace you have been looking for. Should you need a hand with this, Bryce's email is in the show notes below; drop him an email, and he'll send you your own "Personal Growth Habit Tracker." Resources for You
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| 29 Oct 2024 | 100 | Embracing Maintenance: How to Feel Confident Without Constant Dieting | 00:11:27 | |
Are you tired of the endless cycle of dieting and fat loss? Do you feel like you're constantly chasing a number on the scale, sacrificing your energy, mood, and social life in the process? It's time to embrace a different approach - one that allows you to enjoy life while maintaining your hard-earned progress. In this milestone 100th episode, I'm sharing my approach to weight management and enhanced overall well-being.I'm also sharing the principles of periodization so you always know how to have your cake and eat it too. Plus, to celebrate this special occasion, we're giving away six months of free coaching to one lucky listener! What You'll Discover:
By embracing periodization and maintenance, you'll create a sustainable lifestyle that supports your goals without sacrificing your well-being. This method allows you to enjoy more food flexibility, improved social interactions, and better overall health. Whether you're just starting your fitness journey or you've hit a plateau, this episode will provide you with a fresh perspective on achieving and maintaining your ideal body composition. You'll learn how to balance your goals with a fulfilling life, free from constant restriction and deprivation. Ready to revolutionize your approach to health and fitness? Tune in now and discover how living at maintenance can transform your life! Don't Miss Out:Enter our 100th episode giveaway for a chance to win six months of free coaching! Even if you don't win the grand prize, you'll still receive either a massive discount or one of our valuable bonuses. Just send me a DM on Instagram or email me with the word "Yes." Resources for You
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| 28 May 2024 | 55 | My Top 5 Favorite Healthy Snack Foods for the Perfect Vacation | 00:07:09 | |
In this episode, I share my top 5 favorite healthy snack foods for staying on track with your health goals while on vacation. Whether you're planning a vacation or just like to snack, this episode was made just for you. Give this episode a listen! You're gonna love it! Resources for You
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| 27 Sep 2024 | 91 | 3 Easy Strategies to Boost Your Metabolic Rate | 00:11:07 | |
In this episode, I want to share three simple strategies to help you increase your daily steps. Moving more is key to boosting your metabolism and staying energized, and sometimes just a little extra movement can make a big difference. So, let’s get started! If you’re finding it hard to push past that 6,000-step mark, this episode is for you. Go ahead and give it a listen—I know you’re going to love it! Resources for You
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| 02 Aug 2024 | 75 | Why Macro Tracking Isn't Working for You | 00:15:46 | |
Ever wondered how many calories you should be eating or what your macro breakdown should look like to hit your health goals? Well, you're in luck because today's episode is all about answering these questions and helping you get the results you crave! Join me as we unpack how to determine your calorie needs, track your macros, and make informed decisions about your nutrition. Plus, I'll share some real-life examples to make it all super relatable. If your current macro breakdown just isn't cutting it, give this episode a listen! I know you're gonna love it. Resources for You
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| 08 Oct 2024 | 94 | Weight Loss is Easier When You Eat for Your Personality and Preferences | 00:21:53 | |
Have you ever felt like you're stuck in a never-ending cycle of diets that just don't click with you? In this episode, let's talk about eating personalities and how understanding yours can make all the difference in creating a plan you love and stick to! We'll break down the different eating personality types, from planners to grazers, emotional eaters to social butterflies, and offer tips tailored for each personality type. If you're tired of jumping from diet to diet and are ready to eat YOUR WAY, this episode is for you. Resources for You
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| 16 Apr 2024 | 43 | Top Secrets for Losing Fat Smarter Not Harder in Perimenopause/Menopause with Claire Donahoe | 00:57:39 | |
In this episode, Bryce and Claire debunk the myth that perimenopause/menopause signals the end of a fit body you can be proud of. If you're ready for a refreshing perspective on the idea of aging where women over 40 are encouraged to redefine their fitness successes and take back control of their body and life, this empowering conversation is for you. Connect with Claire
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| 24 May 2024 | 54 | Meal Prep Made Easy: 4 Time-Saving Meal Prep Ideas to Prepare for the Hectic Week Ahead | 00:12:30 | |
In this episode, let's talk about practical meal prep ideas that can save you time and help you stay on track with your fat loss goals. Today, I have two quick breakfast ideas for you, as well as two meals that can be used for either lunch or dinner. The real key to saving time in the kitchen is to stick to versatile recipes that can be thrown together in minutes, satisfying everyone’s palate while giving you extra time to focus on something besides mealtime. Resources for You
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| 05 Nov 2024 | 102 | Why ‘One-Size-Fits-All’ Weight Loss Advice Always Falls Short | 00:23:32 | |
Ever wish you could just Google 'perfect weight loss plan' and get the ideal blend of nutrition, exercise, and recovery protocols for quick, effortless results? While that sounds tempting, many people actually struggle because they're caught in that 'one-size-fits-all' mindset, but the truth is, there's no one single plan that works for everyone. In this eye-opening episode, I'll explain why context is crucial in achieving your fitness goals and why generic recommendations will always fall short. What You'll Discover:
Key Takeaways:
Why Context Matters: Your body, lifestyle, and circumstances are unique. What works for one person may not work for you. By understanding the importance of context, you'll be better equipped to make informed decisions about your health and fitness journey. "There is no shortcut, but there is a way to accelerate your progress: work with someone who can keep you out of your own head and prevent self-sabotage." Ready to cut out cookie-cutter approaches that don’t serve you and instead follow a plan that was made for you? Tune in now to learn how to contextualize fitness advice and create a sustainable approach that works for you. Don't Miss Out: As a special bonus, I'm offering my entire step-by-step fat loss course for free! Click the link here for access. Resources for You
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| 05 Apr 2024 | 40 | The Guide Series: What I Wish I Knew About Cardio Before I Started My Fitness Journey | 00:17:32 | |
In this episode, Bryce tackles the common misconceptions about cardio and provides insights on why it isn't an all-in-one solution for fat loss. Bryce stresses the essential role of nutrition and muscle building in losing fat, in comparison to focusing on cardio solely. Bryce also explains the pitfalls of resorting exclusively to cardio in your quest to lose fat and peels back the curtain on the benefits of cardio and its true impact on body composition and fat loss. And while cardio may not be the go-to solution for fat loss, it does play a massively positive role in mental, heart, and lung health. This is why Bryce dives into a comprehensive discussion about the two major types of cardio - steady-state and high-intensity interval training. Learn how to seamlessly integrate them into your daily routine for improved physical and mental well-being. Learn about the strategic steps towards achieving your fitness goals – with an emphasis on understanding the importance of both cardio and strength training exercises. Featuring an in-depth discussion about walking as a form of cardio, Bryce also celebrates the mental and physical merits of this often under-recognized form of exercise. In the end, Bryce suggests creating a seasonal plan tailored to your goals and preferences. Resources for You
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| 21 May 2024 | 53 | Reasons Why Your Workouts Could Actually Be Causing Weight Gain and How to Achieve Better Results in Less Time | 00:20:55 | |
Did you know that traditional cardio elevates your stress levels and hunger cues (which both make fat loss harder than it has to be)? So, what do you do instead!! This episode is packed with valuable insights and strategies on dealing with hormonal fluctuations caused by excessive cardio and daily stress, especially helpful for busy women and moms with jam-packed schedules. Resources for You
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| 09 Apr 2024 | 41 | Lose 5 LBS in 4 Weeks | 00:22:52 | |
In this episode, Bryce speaks about his own four-week personal fat loss journey, giving you a peek behind the curtain at how he managed to shed five pounds in four weeks without giving up food trucks, jelly beans, or Easter dinner. Remember to follow or subscribe to enjoy our free coaching content consistently. In the main part of the episode, Bryce describes a focused fat-loss phase, maintaining a balanced diet, and enjoying flexibility in food selections. However, achieving these goals isn't without its own mental challenges and requires a deep understanding of your body, its responses to diet and exercise, and the reality that weight loss isn't instantaneous or linear. Resources for You
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| 04 Jun 2024 | 57 | Should I Stick to My Workout Routine on Vacation? | 00:09:41 | |
Welcome back to part three of our unofficial mini-series on organizing your fitness and nutrition for the perfect vacation. In this episode, let's get into the nuanced topic of whether or not you should exercise while on vacation. Join me for a thoughtful discussion on maintaining a healthy lifestyle during your getaway while focusing on what really matters - enjoying your time away! Give this episode a listen! You're gonna love it! Resources for You
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| 28 Jun 2024 | 64 | How to Incorporate Healthy Fast Food Choices When Life Gets Busy | 00:09:42 | |
Ever find yourself caught in the chaos of life with no food at home and a growling stomach? In today's episode, we're discussing how to make smart, healthy fast food choices when meal planning just doesn't go as planned and you're forced to eat while on the go. Go ahead and give this episode a listen to make eating out a breeze without compromising your goals! Resources for You
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| 25 Oct 2024 | 99 | Diets Are Frustrating, But Weight Loss Doesn’t Have to Be | 00:17:35 | |
Ever start a diet full of excitement, only to have your motivation fizzle out after a few weeks? Yep, I’ve been there too! In this episode, we’re getting real about how to keep your fat loss efforts consistent AND enjoyable, so you can finally get off the diet roller coaster for good. If you’ve ever felt frustrated by a diet, this episode is for you! Resources for You
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| 03 Sep 2024 | 84 | Are Cardio Machines Sabotaging Your Weight Loss? The Best Exercise Routine for Women to Maximize Results | 00:15:48 | |
So, your kids are back in school, and you’re thinking it’s time to get back into shape, right? Perfect timing! Why not get fit and revitalize your metabolism before the holiday season hits? In this episode, I'm sharing why cardio alone isn't your best bet for fat loss and what you should be focusing on instead. I'll walk you through the pitfalls of relying solely on cardio and explain why strength training and a balanced diet are your best friends on this journey. If you want to shed 10 lbs by Thanksgiving while eating more food without gaining fat, this episode is for you. Go ahead and give this episode a listen. I know you're gonna love it! Resources for You
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| 03 May 2024 | 48 | The Guide Series: How to Track Macros Without Being Obsessive | 00:16:55 | |
In this episode, Bryce discusses the fine line between healthy food tracking and obsessive food behaviors. Bryce challenges the prevalent notion that equates fitness and nutrition merely to your physical appearance and argues that the goal should not be achieving an ideal body figure that is dictated to you through popular media, but instead elevating your overall quality of life. While tracking is one of the most effective fat loss strategies—Bryce stresses the need for a balanced mindset when employing this tool. Similarly to managing finances, obsessively limiting yourself can breed harmful habits, impacting not only you but those around you. Bryce also shares his belief that understanding what you eat and how it benefits your body actually unlocks the door to more food freedom and flexibility. In short, this episode delivers tried and tested answers to commonly voiced concerns about maco-tracking and a dysfunctional relationship with food. Resources for You
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| 14 May 2024 | 51 | Do Weight Loss Injections Make Sense for You? | 00:16:56 | |
In this episode, Bryce jumps head-first into the controversial and cutting-edge topic of 2024 – weight loss injections, specifically focusing on GLP-1 agonists like Ozempic, Munjaro, and Wegovy. This episode is intended to educate you on the science behind weight loss injections, in what cases they make sense, and the caveat that could make or break their viability for you. Want to learn more? Give this episode a listen! Resources for You
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| 24 Sep 2024 | 90 | Never Hit a Weight Loss Plateau Again | 00:23:23 | |
In today's episode, we're talking about one of the most frustrating parts of any fat loss journey—hitting a plateau. If you've felt like you were doing everything right but not seeing the progress you expect, this one's for you. We'll explore why plateaus happen and, most importantly, how to break through them and keep moving forward. I've hit my fair share of plateaus over the years, so my goal is to share this info to help you skip the frustration and get results faster. If you're ready to break through that plateau... Give this episode a listen. I know you're gonna love it! Resources for You
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| 07 Jun 2024 | 58 | Re-establishing Your Weight Loss Routine After Vacation | 00:10:52 | |
Welcome back to part four of our unofficial mini-series on organizing your fitness and nutrition for the perfect vacation. In this episode, I want to share essential tips on how to reintegrate into your daily routine after a vacation to continue making progress towards your weight loss goals. Whether you find it challenging to get back on track or tend to overcompensate after a break, It is essential to find a balanced approach to ease back into your routine without causing undue mental stress. Don't let a well executed vacation turn into a new pattern of life that will encourage weight gain and perpetuate the yo yo dieting cycle. Give this episode a listen! You're gonna love it! Resources for You
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| 11 Jun 2024 | 59 | Beyond Counting Macros: Mastering the Foundations that Matter | 00:20:10 | |
In this episode, I’m thrilled to give you a peek behind the curtain of our Fat Loss Simplified System—the same strategies we use with our premium 1:1 clients, soon to be available for you! 🚀 It's so simple that you'll wonder why you didn't start sooner. Give it a listen! I know you're gonna love it! Resources for You
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| 12 Apr 2024 | 42 | The Guide Series: Mastering the Art of Meal Prepping for Effective Fat Loss | 00:15:36 | |
In this episode, Bryce reveals his secrets to the art of meal prepping and how mastering it can significantly expedite the time it takes to reach your fat loss goals. Although meal prepping is often seen as intimidating, once you learn the step-by-step process of how to quickly and easily prepare meals without overwhelming your schedule., you'll never go back to cooking every day again. From proteins to veggies to carbs and fats, this episode simplifies the entire process. The beauty of meal prepping using this method is its versatility, giving you the ability to mix and match your favorite meals with minimal time commitments. By setting aside a few hours during a designated day every week, you can free up valuable time during your work week while also preparing to hit the beach with pride this summer. Resources for You
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| 20 Sep 2024 | 89 | Crush Your Nighttime Cravings | 00:05:28 | |
Today's episode is a quick one, but we're dealing with a problem a lot of us face on the daily: nighttime cravings. If you've ever thought, "I'd stick to my calorie deficit if these cravings didn't hit me every single night," this one's for you! Go ahead and give this episode a listen. I know you're gonna love it! Resources for You
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| 15 Oct 2024 | 96 | How to Lose Belly Fat and Tone Your Waist | 00:25:10 | |
In today's episode, I'm sharing a training session that was a hit in our Fall Fitness Bingo Challenge on Instagram. I’m sharing the inside scoop because, honestly, if it’s a hot topic there, I bet it's on your mind too. If you're looking to lose belly fat and tone your waist, this episode is for you! So, go ahead and give it a listen. I know you're going to love it! Resources for You
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| 19 Apr 2024 | 44 | The Guide Series: How to Completely Eliminate Food Guilt | 00:17:48 | |
In this episode, Bryce tackles a common fat loss roadblock - the weekend binge and the ensuing guilt. Food guilt comes from judging foods as 'good' or 'bad' and treating eating as a moral or immoral act. This misguided perception can impose unhealthy dietary behaviors and completely stall weight loss progress. Rather than characterizing foods as 'good' or 'bad' they should be characterized by how well they serve your energy needs which is based on your lifestyle and goals. Bryce also discusses the significance of muscle building and maintaining healthy habits like sufficient steps and hydration and the impact they have on increasing food freedom and flexibility. Resources for You
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| 09 Aug 2024 | 77 | The Ultimate Blueprint for Sustainable Fat Loss | 00:25:02 | |
Today I’m resharing an episode that was a big hit about six months ago. And with the chaos of summer behind us and back-to-school season in full swing, it's the perfect time to revisit the ultimate blueprint for sustainable fat loss. In this episode, I'll walk you through the most attainable and sustainable way to rid yourself of those extra 20+ pounds. Trust me, you’re going to love it! Resources for You
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| 29 Jan 2024 | 10 | THE Way to Lose Your Next 20 LBS and Keep It Off Forever | 00:14:11 | |
In this episode, Bryce lays out the exact blueprint to losing your next 20 LBS AND keeping it off for life. Resources for You
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| 27 Feb 2024 | 29 | The Most Attainable and Sustainable Fat Loss Method | 00:24:11 | |
This episode is for you if you have ever wondered...
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| 19 Mar 2024 | 35 | Overcoming Adversity in Your Fat Loss Journey with Angela Beyer | 00:52:02 | |
This episode is for you if you are currently overcoming adversity and looking to start making meaningful changes in your fitness journey. Resources for You
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| 12 Mar 2024 | 33 | 3 Common Mistakes to Avoid on Your Fat Loss Journey | 00:17:15 | |
This episode is for you if you have ever wondered...
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| 29 Jan 2024 | 9 | The Dirty Secret Behind the Dieting Industry and What You Can Do to See Lasting Results | 00:14:46 | |
In this episode, Bryce reveals the dirty secret behind the dieting industry and how you can turn the tide in your favor by making lasting changes so you never have to diet again. Resources for You
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| 22 Mar 2024 | 36 | The Guide Series: How to Eat Intuitively for Fat Loss | 00:24:33 | |
This episode is for you if you have ever wondered...
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