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

Bryce Hamilton - Fitness & Nutrition Coach, Weight Loss Strategist
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  • مرتان في الأسبوع
Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms

Struggling to find time for your own self care (especially when it comes to working out or meal planning)? Maybe frustrated because you know you need to be consistent, but not sure what to be consistent with? Do you find yourself staring at your favorite pair of jeans wondering when you’ll be able to feel confident in them again? If that sounds like you, you’re in the right place. This podcast will help you build time-efficient self-care systems, eliminate food guilt, regain your confidence, and banish that stubborn belly fat once and for all. Hey there, I’m Bryce. For over 6 years, I sidelined my own health because I believed life was too hectic for time-consuming exercise and nutrition. The real problem? I was too busy trying all the wrong things—calorie restriction, high-intensity interval training, boot camps, keto, paleo, no carb, no sugar... you name it, I did it! No wonder I thought it took too much time. I was focused on all the wrong things that don’t produce results. It wasn’t until I discovered a smarter approach to nutrition and exercise—choosing the right foods and workouts that fit my lifestyle perfectly—that I realized I could achieve my health goals without sacrificing all my time and energy. After dialing in those key factors, I discovered the path to simple, sustainable health and wellness. Within one year, I underwent a significant transformation—reducing my waist size from 36 inches to 31 inches while regaining my strength and confidence. Now, I’m thrilled to share the same simple process with you! If you are ready to finally discover time-efficient fitness strategies tailored specifically for busy women, along with simple, easy, and quick meal planning solutions—all while boosting your confidence with increased energy and better moods so that you can show up for your people as the best version of yourself—this podcast is for you! It’s time to grab your favorite snack (yes, you can keep it in your plan), and let’s take your health and strength to the next level—one meal and one workout at a time.

  1. قبل يومين

    106 | Sleigh the Holidays Without Sabotaging Your Weight Loss Goals

    As the holiday season approaches, are you feeling anxious about maintaining your weight loss progress? Instead of enjoying the season, many of us worry about staying on track with our fitness goals. But what if I told you that you can actually enjoy the holidays without sacrificing your hard-earned results? In this episode, I'm sharing my top eight strategies for navigating the holiday season while staying on track with your fitness goals. These tips will help you balance indulgence and health, allowing you to fully participate in holiday celebrations without the guilt or setbacks. What You'll Discover: How to mentally prepare for holiday eating Strategies for enjoying treats without going overboard Tips for making smart choices when dining out Ways to stay active and maintain your routine while traveling Key Takeaways: Decide how you want to feel during your vacation Practice eating mindfully while treating yourself Plan your eating around big meals Modify restaurant meals to fit your goals Be aware of liquid calories Maintain a simplified morning routine Incorporate fun, active activities with loved ones Stay hydrated to curb unnecessary cravings By implementing these strategies, you can enjoy the fun of the season without feeling deprived or guilty. Bonus Gift: As a special holiday treat, I'm offering my entire step-by-step fat loss course for free as a limited series podcast! Click here to access this valuable resource and start your journey towards sustainable fat loss today. 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

    ١٩ من الدقائق

  2. قبل ٦ أيام

    105 | From Chaos to Consistency: How to Create a Personalized Fat Loss Meal Plan

    Let's be honest. Meal plans that don't fit your lifestyle or taste preferences are the worst! Not to mention, a waste of time. In this episode, I'm sharing my personal strategy that will help you create a sustainable meal plan tailored to your unique needs and goals. Introducing the One Meal Momentum Method Discover how to build a meal plan that not only supports your fat loss goals but also keeps you satisfied and consistent. This simple yet effective approach allows you to gradually create a variety of meals that fit your calorie and protein targets, ensuring long-term success. What You'll Learn: How to calculate your ideal calorie deficit for fat loss The step-by-step process of creating personalized meals Why consistency is key to achieving your fitness goals How to expand your meal options without feeling overwhelmed Key Takeaways: Start with your maintenance calories and create a moderate deficit Focus on one meal at a time to build momentum Aim for 30-40 grams of protein per meal Gradually increase meal variety to prevent boredom By implementing the One Meal Momentum Method, you'll create a sustainable eating plan that fits your lifestyle and preferences. Say goodbye to restrictive diets and hello to a flexible approach that keeps you on track for the long haul. Ready to Take Action? Listen to Episode 77 to learn how to calculate your maintenance calories Determine your ideal meal split based on your preferences Start building your first breakfast meal that fits your calorie and protein targets Don't forget to share what you build with me on Instagram! I'm always excited to see the creative meals you come up with and to offer support along the way. Bonus Gift: As a special gift to our listeners, I'm offering my entire step-by-step fat loss course for free as a limited series podcast! This limited series podcast contains all the resources we use with our clients, packaged into an easy-to-follow audio format. Click this link to access this valuable resource and start seeing results today. 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

    ١٠ من الدقائق

  3. ١٠ جمادى الأولى

    104 | The Secret to Sustainable Fat Loss

    Are you your own worst enemy when it comes to reaching your fitness goals? In this eye-opening episode, we're discussing the crucial skill of emotional regulation and its impact on your fat loss journey. Why Emotional Regulation Matters Discover why mastering your emotions is the key to avoiding self-sabotage and achieving lasting results. Learn how common pitfalls like emotional eating, skipping workouts, and giving up after small setbacks can derail your progress - and how to overcome them. Key Takeaways: Understand the root causes of self-sabotaging behaviors Learn practical strategies to manage emotional triggers Develop resilience to stay on track with your goals Practical Strategies for Success I'll share my personal experiences and proven techniques to help you: Identify your emotional patterns and triggers Implement effective coping mechanisms Build resilience over time Bonus Resource: Don't miss out on my free step-by-step fat loss course, available as a limited series podcast. Click this link to start your transformation today! 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

    ٢١ من الدقائق

  4. ٦ جمادى الأولى

    103 | The Surprising Truth About My 20 Pound Weight Loss and 30 Pound Regain

    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: The pitfalls of extreme workout regimens and restrictive dieting Why understanding your body's energy needs is crucial for sustainable weight loss The importance of long-term planning in your fitness journey How misconceptions about metabolism can hinder progress   Key Takeaways: Short-term solutions often lead to long-term setbacks Accurate calorie tracking is more important than you might think Your metabolism isn't necessarily to blame for weight loss struggles Sustainable weight loss requires a balanced approach to diet and exercise   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: My step-by-step fat loss course, available as a limited series podcast Episode 77 of this podcast for an abbreviated guide to understanding your body's needs 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 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

    ١٨ من الدقائق

  5. ٣ جمادى الأولى

    102 | Why ‘One-Size-Fits-All’ Weight Loss Advice Always Falls Short

    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: The importance of personalization in fitness and nutrition Why cookie-cutter approaches often fail How to adapt fitness advice to your unique circumstances The value of understanding your body's signals and responses Key Takeaways: Recognize that fitness and nutrition are highly contextual Learn to interpret and apply general principles to your specific situation Understand the role of recovery in your fitness journey Discover the benefits of periodization in your training and nutrition 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 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

    ٢٤ من الدقائق

  6. ٢٩ ربيع الآخر

    101 | Outsmart Your Body to Burn Fat Not Muscle During Weight Loss

    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: The science behind muscle loss in a calorie deficit Why maintaining muscle is crucial for long-term fat loss success Practical strategies to preserve muscle while losing fat The role of protein, overall calorie intake, and strength training How to monitor your body's response and make necessary adjustments Key Takeaways: Prioritize protein intake (0.7-1g per pound of goal weight) Balance calorie deficit to avoid excessive muscle breakdown Continue strength training to signal muscle preservation Monitor biofeedback and adjust your approach accordingly Focus on recovery and adequate sleep 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 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

    ١٨ من الدقائق

  7. ٢٦ ربيع الآخر

    100 | Embracing Maintenance: How to Feel Confident Without Constant Dieting

    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: The power of periodization in achieving your fitness goals Why living at maintenance is crucial for long-term success How to break free from the constant dieting mindset The surprising benefits of not being in a calorie deficit all the time Key Takeaways: Understand the phases of effective fat loss and muscle building Learn how to improve your energy, mood, and social life by living at maintenance Discover why short-term interventions are more effective than constant dieting Find out how to enter our exciting coaching giveaway Why This Approach Works: 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 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

    ١١ من الدقائق

  8. ٢٢ ربيع الآخر

    99 | Diets Are Frustrating, But Weight Loss Doesn’t Have to Be

    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 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

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Struggling to find time for your own self care (especially when it comes to working out or meal planning)? Maybe frustrated because you know you need to be consistent, but not sure what to be consistent with? Do you find yourself staring at your favorite pair of jeans wondering when you’ll be able to feel confident in them again? If that sounds like you, you’re in the right place. This podcast will help you build time-efficient self-care systems, eliminate food guilt, regain your confidence, and banish that stubborn belly fat once and for all. Hey there, I’m Bryce. For over 6 years, I sidelined my own health because I believed life was too hectic for time-consuming exercise and nutrition. The real problem? I was too busy trying all the wrong things—calorie restriction, high-intensity interval training, boot camps, keto, paleo, no carb, no sugar... you name it, I did it! No wonder I thought it took too much time. I was focused on all the wrong things that don’t produce results. It wasn’t until I discovered a smarter approach to nutrition and exercise—choosing the right foods and workouts that fit my lifestyle perfectly—that I realized I could achieve my health goals without sacrificing all my time and energy. After dialing in those key factors, I discovered the path to simple, sustainable health and wellness. Within one year, I underwent a significant transformation—reducing my waist size from 36 inches to 31 inches while regaining my strength and confidence. Now, I’m thrilled to share the same simple process with you! If you are ready to finally discover time-efficient fitness strategies tailored specifically for busy women, along with simple, easy, and quick meal planning solutions—all while boosting your confidence with increased energy and better moods so that you can show up for your people as the best version of yourself—this podcast is for you! It’s time to grab your favorite snack (yes, you can keep it in your plan), and let’s take your health and strength to the next level—one meal and one workout at a time.

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