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

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

Ever hesitated to lift weights because you're worried about turning into the Incredible Hulk overnight? In this episode, I'm tackling the widespread myth of "bulky muscle" and revealing why this myth is holding you back from achieving the body you truly desire.
The Truth About Muscle Building
Discover why the fear of getting "too muscular" is unfounded and how it's preventing you from:
Boosting your metabolism
Improving your overall health
Enhancing your body composition
Learn the science behind muscle growth and why it's nearly impossible to accidentally become overly muscular, especially for women.
Debunking Common Misconceptions
The real difference between "lean" and "bulky"
Why those combination exercises aren't delivering results
The truth about how much muscle you can actually gain
Practical Steps to Start Your Muscle-Building Journey
How to structure your training for optimal results
The importance of proper nutrition for muscle growth
Setting realistic expectations for your progress
Ready to overcome your fear and embrace the transformative power of strength training? This episode provides the knowledge and motivation you need to take that first step towards a stronger, healthier you.
Don't let misguided fears hold you back any longer. Tune in now and discover how building muscle can be the best gift you give yourself this year.
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

Ever feel like you're doing everything right but still not seeing results? If you're frustrated with your lack of progress, this episode is for you. I've been there too, and I'm sharing insights to help you avoid the common pitfall that often derails progress.
The Stress Equation: A New Perspective on Progress
Discover why the traditional "calories in vs. calories out" model falls short for long-term success. Learn about:
The true role of stress in your body composition
Why your metabolism is more of a stress barometer than a calorie calculator
How to use calories as a tool for stress reduction, not just weight loss
Balancing Stress and Recovery
Understand the importance of recovery in your fitness journey:
Why more isn't always better when it comes to exercise
How to identify and incorporate effective recovery methods
The role of sleep, nutrition, and lifestyle factors in managing stress
Practical Steps for Stressed-Out Achievers
Assess your current stress levels honestly
Consider reducing training frequency or intensity
Explore stress-reduction techniques that work for you
Ready to stop spinning your wheels and start seeing real, sustainable progress? This episode provides the perspective shift you need to optimize your efforts and feel energized again.
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 tired of hearing "just eat less and move more" as the only solution for weight loss during menopause? If you're feeling frustrated and stuck, this episode is for you. I'm debunking common myths about menopause and weight loss, offering practical strategies that actually work.
Why Traditional Advice Falls Short
Discover why reducing calories and increasing cardio can actually worsen your situation during menopause. I'll explain:
How hormonal changes affect your body
The truth about metabolism during this life stage
Why adding stress through extreme dieting backfires
The Real Keys to Menopausal Weight Loss
Learn why muscle is your best ally during menopause and how to prioritize it effectively:
The importance of strength training
Protein intake for hormone balance
Nutrient-dense eating strategies
Recovery and stress management techniques
Practical Tips for Success
Focus on compound lifts like squats and deadlifts
Prioritize protein in your meals
Incorporate daily walking for gentle movement
Beyond Menopause: Stress and Hormones
Understand how these principles apply to other high-stress life stages, helping you work with your body instead of against it.
Ready to ditch ineffective advice and find a sustainable approach to weight loss during menopause? This episode provides the roadmap you need to feel confident and in control of your health again.
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 following your macros religiously but still not seeing the results you want? In this episode, I'm tackling the common frustration of why macros might not be working for you, even when you're doing everything "right."
Key Insights:
Why quality matters just as much as quantity in your food choices
How your lifestyle and training style should influence your macro breakdown
The importance of metabolic health in responding to a calorie deficit
Why your personal preferences play a crucial role in long-term success
Practical Takeaways:
Learn to balance tracking with flexibility for sustainable results
Understand how to customize your macros to fit your life, not the other way around
Discover the signs that your current approach might be doing more harm than good
I'll also share why a combination of tracked and untracked days often works best for most people, helping you find a sustainable approach that doesn't feel restrictive or overwhelming.
Ready to Optimize Your Approach?
If you're tired of feeling stuck and want to fast-track your results, I invite you to explore the Fat Loss Simplified System. It's designed to remove the guesswork and help you achieve lasting success.
Don't let frustration derail your progress. Tune in now to gain the insights you need to make your macros 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