In this episode, Ave and Coach Kae dive into the messy, often misunderstood world of bulking. Kaela shares what she learned from accidentally gaining 30 pounds in her own bulk and what she’d change if she could do it over again.
We break down:
What bulking actually is (and what it’s not)
Why we rarely recommend it for most clients
The biggest mistakes people make when trying to build
How to bulk intentionally—without wrecking your confidence or digestion
And practical tips for building muscle without ever entering a formal bulk
If you’ve ever wondered if bulking is the answer to your physique goals or felt frustrated trying to gain muscle without “losing yourself” in the process, we’ll clear that up for you.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Kaela on Instagram
https://www.instagram.com/kaelaromano
Coaches corner: The missing pieces to results and lasting change with Coach Kaela
https://open.spotify.com/episode/1A5OZ9NzNmWsYvzD8rlokE?si=vgL_YblDQ6uDzG8e8EaFMQ
Take our free metabolic assessment here
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Waiting to feel motivated? You’re not alone, but that mindset might be holding you back. In this episode, we break down why motivation isn’t the secret weapon it’s made out to be and what actually keeps progress moving, especially during low-energy, “don’t wanna” weeks.
We talk through what most people get wrong about motivation, why it’s completely normal to hit rough patches, and the strategies we give clients to stay consistent even when life feels chaotic. From anchor routines to habit stacking to the “2 day rule,” this episode gives you practical tools to keep showing up.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Want help building unbreakable habits? Download our free habit guide here
https://freelyfitcoaching.com/unbreakable-habits-intake-form
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
The final stretch is here and it's a wild mix of swollen ankles, sleepless nights, and surreal excitement. In this episode, I’m recapping my third trimester: the physical changes, mindset shifts, what’s helped me feel grounded, and how I’m prepping for birth and postpartum. Whether you’re in it now or just curious, this is an honest look at what the third trimester really feels like.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
If you’ve ever been told your metabolism is “damaged,” or that your fatigue, bloat, and weight struggles are just your hormones working against you—this one’s for you. In this episode, we’re breaking down the common myths that keep women spinning their wheels, thinking their body is broken. We’ll talk about how misinformation around PCOS, gut health, and overtraining often leads people to under-eat, over-exercise, and feel worse. You’ll hear why rest and food are often the missing puzzle pieces—and how to start advocating for your health using real data, not guesswork.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Whether you’re in a fat loss phase, eating to maintain, or leaning into a surplus for muscle growth—your nutrition and training need to work together. In this episode, Coach Kae & I break down exactly how to adjust your workouts depending on your current nutritional phase.
We cover:
The biggest training mistakes during a cut
How to better understand true maintenance
How to make gains even if you’re not bulking
How your mindset, recovery, and biofeedback shift in each phase
Tips for knowing which phase is right for you
If you’ve ever felt unsure about how to train when your calories change (or you’re stuck wondering if now’s the time to push or pull back) this one’s for you.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Kaela on Instagram
https://www.instagram.com/kaelaromano
Take our free metabolic assessment here
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
If you’ve ever walked into a gym and felt like everyone else knew something you didn’t… you’re not alone. This episode is all about breaking down the mental barriers that make people feel like they “suck at fitness.” We’re calling out the myths, offering real-world tips to build confidence, and sharing stories from clients who’ve been exactly where you are. Whether you’re new to lifting or just tired of feeling like you’re not doing enough, this is the reminder you need: it’s not about perfection, it’s about showing up.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Want to learn how to take a sustainable approach? Take this free quiz!
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Coach Ang is navigating a tough injury—and in this episode, she gets real about what it’s taught her. From shifting her wedding prep goals to adjusting nutrition without training, to the mental battles of not being able to move like she used to, Ang shares how she’s prioritizing health, healing, and self-compassion. Whether you're facing a setback or just need a reminder that your worth isn’t tied to your workouts, this one’s going to hit home.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Angela on Instagram
https://www.instagram.com/ang.k.fit
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
The scale isn’t sorry, but it should be. In this episode, we talk about why your weight is the least interesting thing about your progress and what to focus on instead. If you’ve ever felt like “it’s not working” because the scale hasn’t moved, this one’s for you. We’ll walk through how to use data that actually supports your goals, what a strong check-in really looks like, and the non-scale wins that deserve a spot on your highlight reel.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Want to learn how to take a sustainable approach? Take this free quiz!
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Coach Alecia just got back from an incredible trip to Europe—and didn’t skip a beat in her health journey. In this episode, we unpack how she prepared for the trip, navigated food and movement abroad with freedom (not guilt), and how she eased back into her routine without starting over. If you’ve ever felt like vacation means backsliding on your goals, this episode will show you what sustainable health really looks like in real life.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Alecia on Instagram
https://www.instagram.com/alecia.lifts
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Tired of feeling like weekend you ruins all the hard work of weekday you? It’s not sabotage — it’s a sign your plan doesn’t actually include your real life. In this episode, we walk through how to navigate social eating without guilt, why pizza doesn’t cancel your progress, and how real balance looks (and feels) better than rigid rules.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Want help building unbreakable habits? Download our free habit guide here
https://freelyfitcoaching.com/unbreakable-habits-intake-form
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
In this spicy episode, we’re calling out the plans that were set up to fail from the start — from detoxes to low-cal challenges to #75Hard. If you’ve ever blamed yourself for “falling off” a plan, this episode will show you why it was never your fault — the plan just sucked. We’re breaking down how to recognize punishment disguised as discipline and what a real, strategic fitness plan should look like.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Want to learn how to take a sustainable approach? Take this free quiz!
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Back-to-school season doesn’t have to mean back to burnout. In this episode, I’m joined by Coach Ky to talk about simple, actionable ways to set yourself up for success before the chaos hits. From building a repeatable meal plan to blocking off time for yourself (yes, like an appointment), we’re breaking down how to make this season feel more intentional, less overwhelming and even set the tone for a smoother holiday season ahead.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Kyla on Instagram
https://www.instagram.com/kyla_lift
Want help building unbreakable habits? Download our free habit guide here
https://freelyfitcoaching.com/unbreakable-habits-intake-form
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Low energy? Snapping at everyone? Feeling like your body isn’t responding the way it should? It might not be your willpower—it might be your blood sugar. In this episode, we break down how under-eating, skipped meals, and hormone imbalance affect everything from your mood to your metabolism. We talk through the connection between food and emotional regulation, why caregiving burnout is real, and how to fuel your body even when your schedule is chaos.You’ll leave with high-protein snack hacks, mindset shifts, and a few permission slips to ditch the guilt and nourish yourself first.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Get access to our free recipe guide here
https://freelyfitcoaching.com/recipe-guide-intake-form
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
If you’ve ever felt paralyzed by indecision around food, workouts, or your health goals… you’re not alone. This episode unpacks the confidence gap so many women face and why second-guessing has become second nature. We’ll explore how to rebuild trust with your body, spot the difference between your “health voice” and your fear voice, and why letting go of constant tracking might be the very thing that unlocks your next level of results.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Take our free metabolic assessment here
https://freelyfitcoaching.com/metabolic-assessment
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
In this episode, Coach Kaela and I break down how to actually make your time in the gym count. From choosing the right number of training days, to understanding working sets vs warm-ups, to avoiding the trap of “doing more” just to feel productive—we’re covering it all. If you’ve ever wondered what split fits your goals or when more workouts start working against you, this one’s for you.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Kaela on Instagram
https://www.instagram.com/kaelaromano
Download our free Training Guide here
https://freelyfitcoaching.com/training-ebook-intake-form
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
You’re not lazy — you’re overwhelmed, overbooked, and running on fumes. In this episode, we break down the real reasons consistency feels impossible, from energy leaks to boundary-less schedules. If you’re stuck in the cycle of burnout and self-neglect, this one’s your permission slip to reset, simplify, and actually take your time back.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
SkinnyTok is everywhere—serving up viral “what I eat in a day” videos, 10k step hacks, and jump rope challenges that promise to transform your body overnight. But are these trends helping or hurting your progress? In today’s episode, we dive into the most popular weight loss and toning trends on TikTok, the real risks behind them, and the top-selling products that are getting all the hype. You’ll learn what’s actually worth your time, what to skip, and how to build a routine that doesn’t tank your metabolism or mental health.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Follow Ciera on Instagram
https://www.instagram.com/ciera.lord/
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
In this rapid-fire Q&A episode, I’m recapping all the highs, lows, and weird in-betweens of my second trimester. From cravings and body changes to baby kicks and emotional shifts — nothing’s off the table. Whether you’re pregnant now or just curious, this one’s full of real talk and honest reflections.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
Feeling overwhelmed by all the wellness “shoulds”? In this episode, we’re stripping it back to what actually moves the needle: walking, eating protein, and letting go of perfection. Tune in for a simple 3-2-1 framework you can start today to feel better, move more, and finally build momentum that sticks.
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Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfitcoaching.com/freelyfit
We’ve been wedding planning & prepping since September & while Ang is in the thick of it we thought it would be fun to share exactly what our plans and intentions have been with setting her up to look & feel her best on wedding day. Join us for a chatty all things wedding episode!
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Follow Angela on Instagram
https://www.instagram.com/ang.k.fit/
Follow Avery on Instagram
https://www.instagram.com/averyweiler
Join our Facebook community to gain access to like minded women and exclusive support from our team
https://www.facebook.com/groups/freelyfitcommunity/
Learn more about working with FreelyFit Coaching to unlock a body and lifestyle you love while gaining more confidence and freedom than ever
https://freelyfit.mykajabi.com/freelyfit