Coach Mel Joy Foley

Coach Mel Joy Foley We don't accept 'it's just aging' as an answer here.

Certified Wellness Coach helping women 35+ burn stubborn fat, ease perimenopause symptoms, and fall in love with the reflection in the mirror—using comfort food and soul-fueling workouts.

06/24/2026

🥺Gym shorts riding up at a diagonal straight into your crotch with every step because thighs are doing what thighs do and the run-reach to tug at them mid-lap in front of everyone? That was basically my entire relationship with exercise for the first 36 years of my life.

35 y/o me would’ve never guessed I’d have a summer workout plan at all.

When I stopped playing by other people’s “should” rulebook, I started an actual fitness journey.

One I’ve continued even with:
-a perimenopausal body,
-serious family medical crises,
-financial stress,
-tons of “oh-sh*t-we-need-to-get-a-flight-ASAP” travel
-hearbreaking loss

So this series of 5 moves in the water and 5 moves anywhere you land with whatever minutes you have was built with midlife women just like me in mind.

Parks, hotels, pools, campgrounds, the backyard.
No equipment required to start.
Options for travel-friendly equipment for those of us who love lifting.
And kicking off September pulling out the fall clothes you love that still fit.

👉🏽Comment or DM me STRENGTH and I’ll send it to you free.

And life is making it hard to even get out of bed, say nothing about workout, the Soul-Fueled Workout Discovery Calendar is what I used when everything was so dark and heavy that I needed my workouts to give me something back, not just a check in a box.

If you need the extra layer, DM or comment “SOUL” and I’ll send you the link.

From the girl who hated gym class,
Mel xoxs

06/23/2026

F*ck all the “but it should be”s that are echoing in your mind rn.

Sure, it’s not chicken and fruit and we probably should get protein and fiber from a variety of sources, but if you’re already struggling to get your protein and fiber in?

DO NOT let the influencer “shoulds” stop you from getting them in…..any way that is going to get you started!

Deal?

And, if we haven’t met…
👋🏼Hi, I’m Mel, a certified fat loss coach and perimenopausal woman who has kept the weight off for a decade because I absolutely count a Starbucks protein coffee as a win. I specialize in helping women lose weight, get stronger, and quiet food noise (and influencer noise!) without turning into someone who only eats chicken and broccoli.

I give daily reminders to focus on what REALLY matters, not what diet culture and influencers are trying to sell you for weight loss.

🎁Comment FREE and I’ll send you my free high protein milkshake recipes. Getting your protein in should be delicious and doesn’t have to look like chicken.

💬 And if you want to build a whole catalog of goal-supporting food that help you hit protein and fiber, but still taste craveable, comment or DM me “PLATE” and I’ll send you info on OptiPlate.

Cheers to protein coffee that’s basically chicken + fruit and we’re not taking questions,
Coach Mel Joy xoxxs

06/22/2026

Sure, let me just pause my 60-hour work week, family medical crisis, and construction project to really taste this bite.

“Just eat mindfully” for a perimenopausal woman in the middle of a crisis is like suggesting a bubble bath to someone who hasn’t peed alone in six years.

Nothing like being told to savor every bite when your brain has 47 tabs open, therapy isn’t until next week, and 3 of those brain tabs are on fire.

If we haven’t met yet…
👋🏼 Hi, I’m Mel. I’m a certified health & fitness coach who struggled with her weight for most of her life, but has kept the weight off and stayed consistent for over a decade. I specialize in helping women lose weight, build strength, and quiet food noise without expecting them to become a completely different person or pretend their life is calmer than it actually is.

If food noise has been louder than any zen mindful eating tip has ever been able to touch, comment or DM me “NOISE” and I’ll send you a quick self-assessment that tells us exactly where the noise is coming from and what would actually help.

Solidarity to every perimenopausal woman who has been told to just be more mindful,
Mel Joy xox

06/19/2026

I swear those texts hit me right in the chest every 👏🏾 single 👏🏾 time👏🏾

And, the text thread?
It was that she isn’t doing this the OLD way, so she’s NOT:
-miserable
-cutting out everything she loves
-following a coach’s hyper-specific meal plans
-spending hours to make those meals
-paying a coach for said meal plans because she doesn’t know how to create her own
-in a painful deficit

Now?

She’s down:
-21.1 pounds
-23.5 lbs of body fat
☝🏼 Which means she built muscle too….she didn’t just shrink herself.

She’s also:
-biking weekly to the local pizza/brew spot with her family on summer nights
-having ice cream dessert afterward
-planning ahead for BBQs so she’ll have DF options instead of starving or eating foods that make her feel like crap
-bringing desserts she craves that support her goals so the dessert table and food noise stop invading all the space in her brain at the party

No more pretending she doesn’t love what she loves.

Changes repeated long enough that they became HER normal
and that’s the progress that’’s gonna stick.

Comment or DM “START” and let’s get you results that keep coming long after our 90 days together.

Enjoying pizza with the family has always been the point,
Coach Mel Joy xoxs

06/18/2026

Maintaining muscle mass during perimenopause feels tricky when summer travel ramps up, right?

And just doing body weight alone can start feeling a little like bringing a butter knife to a sword fight to me anyway.

Here’s exactly what I’d do:

🎁Use a few simple pieces of travel-friendly equipment (I linked my favorites) plus my FREE Summer Strength Series workout for pools, lakes, beaches, hotel rooms, or campsites, so keep hitting goals no matter where summer chaos takes you.
Comment SUMMER and I’ll send you my Summer Strength Series.

If we haven’t met…
👋🏼Hi, I’m Mel, a certified women’s health & fitness coach who has been consistent for over a decade now, after countless failed attempts to lose weight and exercise regularly.
I specialize in helping women lose weight, get strong, and quiet food noise without requiring them to become a totally different person.

Around here you’ll find sustainable weight loss strategies, perimenopause-friendly fitness, comfort food that supports your goals, and tools for sticking with it all even when sh*t hits the fan.

Now for those of us who:
-camp
-stay in Airbnbs
-travel with family
-share hotel rooms
-don’t want to be locked up in a gym without the summer sun
….finding resistance gets tricky.

Somewhere between keeping everyone fed and alive while we fly into a new city, spend the day at another park, check into an Airbnb, there aren’t often dumbbells just lying around waiting for us.

So we end up doing bodyweight workouts when what we really want is a little resistance.

That’s why I love these dumbbells and exercise moves.
They make building on the strength I’ve already worked for possible no matter where I am.

🎁So if summer has a habit of turning into 3 months of “I’ll get back to it in September,” grab my free Somewhere to Land: Summer Strength Series ☀️
Comment SUMMER and I’ll send it your way.

If you feel like you’ve tried “all the things” on your own and nothing sticks, you’re exactly who I help inside the Start & Stay Started Academy.
👉🏽Comment START for all the info!

xox Mel

06/17/2026

If you’re a perimenopausal woman trying to not kill a husband (or frankly anyone else in your bubble, this summer) I created this for you 👇🏽

🎁 FREE GIFT: The Summer Strength Series where you can lift heavy no matter where you land on summer vacation.

Comment FREE and I’ll send it over!

And, if we haven’t met yet…
👋🏼Hi, I’m Mel, a certified women’s health & fitness coach who has been consistent for over a decade now, after countless failed attempts to lose weight and exercise regularly. I specialize in helping women lose weight, get strong, and quiet food noise without making life miserable in the process. (Your family will thank you for this last part!)

Around here you’ll find sustainable weight loss strategies, perimenopause-friendly fitness, comfort food that supports your goals, and tools for sticking with it all even when sh*t hits the fan.

Finding ways to take care of yourself that work no matter what is life saving….yours and those around you. 😂

Glad you’re here,
Coach Mel Joy xxox

If you think I am indeed a whackadoodle now, keep on scrolling.Or should we be BFFs?If you were nodding at all…hi. I’m M...
06/17/2026

If you think I am indeed a whackadoodle now, keep on scrolling.
Or should we be BFFs?
If you were nodding at all…

hi. I’m Mel, a certified women’s health & fitness coach who has been consistent for over a decade now, after countless failed attempts to lose weight and exercise regularly.
I specialize in helping women lose weight, get strong, and quiet food noise without requiring them to become a totally different person.

And those whackadoodle takes are precisely what I teach my clients inside the Start & Stay Started Academy.

If you’re looking for a coach who actually understands what the 90s and early 2000s did to you and builds around it instead of ignoring it, I’m your person.

Comment or DM “START” and let’s get you results that keep coming long after our 90 days together.

Cheers to finally finding more of my people,
Mel Joy xxox

06/16/2026

Exactly what helped me stop starting over with exercise, weight loss, and goal-supporting habits for good:

(Tell me you don’t think you’re failing if you haven’t homegrown every vegetable, please…If that’s you, let’s change that..)

Half-assery Strategy In Action:
1️⃣ Half-ass-ery is walking while they’re at practice, after scrolling in the car for the first half.

2️⃣ Half-ass-ery is not holding yourself to homesteader cooking level every night.

👉🏼For your own day? Ask one question in any situation: What is the smallest version of this that isn’t throwing in the towel.
-not what you planned
-not what you would do on your best day

Situations change, you adapt. You don’t disappear. GOLD.

3️⃣ Half-ass-ery is doing two sets instead of three because your sleep was garbage and your nervous system is fried…and counting that as a win.

4️⃣ Half-ass-ery is texting your coach “today was a lot” and dropping the mic, instead of shrinking back into the shrubs Homer Simpson style.

If you want a coach who is going to celebrate two sets, the walk at practice, the rotisserie chicken…

…and who reminds you to use half-ass-ery when you’re on autopilot and forget that it’s an option,

💬Comment or DM me “START” and let’s build you the kind of consistency that exists on the sh*t days too.

To never starting over again because you never actually stopped,
Coach Mel Joy xoxo

06/15/2026

Summer routines slipping through our fingers over a cliff and disappearing….that’s harder on perimenopausal women and we don’t say it out loud enough.

Especially if you’re trying to lose weight, build muscle, just stay consistent.
Here’s one strategy that I use personally.

But first,
📲 Save this reel so you can remind yourself of this tip in July and August too.

If we haven’t met yet…
👋🏼Hi, I’m Mel. I specialize in helping women who are just like I was. The woman who hated gym class, was uncoordinated, loves food, and lost/gained the same weight more times than they can count. I teach realistic ways to lose weight, build muscle and quiet food noise without being miserable.

✍🏽Tip: Protect one thing that’s yours before anything else starts rolling at ya. If you don’t protect the version of yourself you like best, she gets crowded out by everyone else’s needs.

For me, on this trip, it was a run.

💡Ideas:
-sitting in the parked car for 10 min before going in
-reading 10 pages of a book
-showering before anyone’s up to interrupt
-family headphone walk with absolutely no conversation
-floating in the lake alone for 15 min with “no questions asked” policy
-5 min barefoot alone
-run through the city you’ve never been to before
-3 sentences in your phone notes
-a walk with your coffee and finishing it while it’s still hot
-solo bagel run before anyone else is awake

Once the requests, the agendas, and all the unplanned and unknowns start popping up, all bets are off.

🛠️Strategy for Protecting It:
-pick it ahead of time, say it out loud to someone else as a statement, not asking
-make it ridiculously easy to do
-put it first on the calendar instead of squeezing it into time left over

👆🏽 this last one is HUGE because:
1. You’re coming from a grounded place to face the rest of the day
2. It sent the message to your nervous system and whole being that you’re participating, not just managing the trip
3. It’s like the old “make your bed in the morning” philosophy….the things that actually don’t matter so much throughout the day I can actually let go. I’ve checked a critical part of my day off the list from the very start.

If workouts help you tap into the version of yourself you like best
but summer schedules, shared spaces, travel, and everyone else’s agenda keep pushing it to the bottom of the list…. ⤵️

🎁 My FREE GIFT, the Summer Strength Series was created for you. Designed for travel, limited time, and the hot summer destinations. And paired with my Core4 Consistency Strategy so you know how to adapt when it all goes even more sideways that usual.

Comment SUMMER and I’ll send it your way. ☀️

And if picking what to protect and sticking with it has been a struggle for longer than you can remember, you’re exactly who I help in the Start & Stay Started Academy.

👉🏽 Comment START and I’ll send you the details.

Address

Nashville, TN
37201-37250

Website

Alerts

Be the first to know and let us send you an email when Coach Mel Joy Foley posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Coach Mel Joy Foley:

Shortcuts

Share

Category