Coach Mel Joy Foley

10/15/2026

💬 Comment or DM “CRAVE” for the recipe.

With sweets like these, you’ve probably thought…when can I have one? Did I already have dessert? Better not start because I won’t stop.

Yep, we can tell you’ve spent some time dieting.

Regular old cake balls sitting in the fridge can create an internal tug-of-war and “war” is not an overstatement.

And we can shut that sh*t down without having to “get them out of the house”.
Because when your brain gets loud with the usual food noise, but the recipe was one of mine?
That recipe is working so hard FOR your body that the usual debating is gone because there’s nothing to argue for one side or another.

When each cake ball is:
57 cals | 6.2g protein | 2g fiber | 0.85g fat

Have one whenever you want one.
Have two because you want two.
Eat for satisfaction.

Then go do literally anything more interesting than spending time in your head about food, food guilt, regret, yada, yada, yada.

My recipes and the way I coach are never trying to make you crave foods less.
We just make the thing you crave work better for you.
Because we know, We Know, WE KNOW as midlife women that protein is king and fiber is queen.

These cake balls are inside the latest edition of Crave the Season: Sweater Weather Recipes, my collection of this season’s recipes for women who want the fall vibes and also want to keep crushing their goals.

💬 Comment or DM me “CRAVE” and I’ll send you the link to the collection.

xx Mel

10/14/2026

👋🏼Hi. It’s me, Mel. And my hand is still up.🙋🏼‍♀️

With perimenopause, weight loss has just felt more complicated.

-Never quite sure when your period is going to show up,
cramps usually more intense than they were even at 13.
-Energy is hard to count on.
-Sleep is out of your control.
-Appetite is different.

So we go to Instagram for a little help and you start hearing you also need to:
-walk after every meal
-hit 10,000 steps
-lift heavy
-eat protein at every meal
-manage cortisol
-drink more water
-take supplements
-stop eating at a very specific time of night

I’m not saying anything new here.
We’ve all heard it.

But when perimenopause makes just doing the regular stuff feel like the odds are stacked against us, and then influencers are piling on, weight loss feels freaking complicated.

One of my favorite things to do with the women I coach is w**d out all the BS first.
Then, when a new “should” or latest fad pops up, I steer her back to the short list of levers we are focusing on (the ones that actually matter to lose weight).

It’s how we do weight loss in my 1:1 coaching: fewer things to obsess over, more attention given to the things that actually matter for YOU.

💬 Of the zillion things Instagram has you convinced you need to be worrying about, which one are you most sick of hearing about?
I’ll start with mine in the comments ↓

10/13/2026

10/12/2026

Thoughts, prayers, & referrals appreciated 😂🙏🏼

Keep me in your thoughts the next time a woman you love says she wants to lose weight, but she’s absolutely f*cking done with diets that make her hate her life and she’s ready to make peace with food.

Send her my way. 🫶🏽

That’s kinda my whole thing.
Mel xx

p.s. Tell her to give me your name when she reaches out. I have a referral program and there’s a little something in it for you, too. 🤩

10/12/2026

Did you know some fish will grow to the size of their tanks? Your muscles need a bigger tank too.

If you’ve been grabbing the same 8s, 10s, or 15s for months because those are “your weights,” there’s a verrrrrry good chance they aren’t anymore.

Muscles only get stronger when what you’re asking them to lift is actually asking something of them.

🏋🏿‍♀️ Here’s the quick check:
Grab the dumbbells you use most and do the move you always do with them.
If during the last two or three reps you’re thinking, “yep, I could definitely keep going,” you’ve outgrown your tank.
Those last few reps SHOULD be a struggle while you’re still keeping good form.

You SHOULDN’T look like the influencers who make lifting weights look like a breeze. If she’s tossing around weights like they’re full of helium, she isn’t “doing better” than you. Her weights are too damn light.

If we haven’t met yet…
👋🏼I’m Mel, the girl whose gym shorts wedged up her thighs every time she ran down the gym floor, who never got picked for anything athletic. I lift heavy now, heavier than I ever thought I would, and even now I’m not done outgrowing my weights. And, as a certified fat loss and fitness coach, I help other women who never thought of themselves as “fitness women” get stronger while they lose weight.

And that’s why I’m telling you to put the next size up on your Christmas list BEFORE you think you need them.

If you’re strength training consistently or working with a coach like me, those 8s, 10s, 15s won’t stay challenging for long.

💪🏽 So let’s claim the next tank size! 👇🏼

Tell me in the comments - what are you lifting with right now and what number is going on your list? 🎄

Mel xx

10/10/2026

My brother, Mike, would be turning 58, if we hadn’t lost him on 7/31/26.

There’s a deep, underlying sadness that pulses through each day when you lose someone like your big brother.

But this big brother embraced curiosity, followed his heart, had fun, loved big, and integrated the younger versions of himself into the man he was becoming.

So on his birthday, I’m using the day to honor him with exercise. Picking something that brings out the kid in me.
Makes me take fitness less seriously.

This is HUGE for me, because if we haven’t met yet…
👋🏼 Hi, I’m Mel. I DIDN’T come from an active family of athletes and was born with zero coordination. I struggled with my weight. Exercise and team sports were my worst nightmare. Ten years ago, I finally found “the other thing” that has kept me exercising and helped me go from 8-12 size jeans to 0-2 size jeans, and I guide other women to find the same as a certified fat loss & fitness coach.

📲 I share strategies to use TODAY to find your version of “the other thing”...the thing that keeps you exercising when tight jeans and doctor’s warnings don’t.

👉🏽 Follow if you’ve saved all the “5 ways to tone your arms” reels but you still haven’t started doing them. I can help with that.

Like borrowing my strategy today:
📝 Try it on a date that belongs to someone special.
-their birthday, your anniversary, the day you lost them….then let them influence how you ove that day
-what would they have dragged you into? the aunt that got everyone up for the Electric Slide? The dad who played HORSE in the driveway? Borrow some version of it for your exercise
-make the playlist theirs. Use songs they blasted with the windows down to carry you through your workout

⬆️ This…moving for Mike’s birthday was one experiment. I’ve got 60 experiments waiting for you in my Soul-Fueled Discovery Calendar. Short daily experiments you add to whatever workout you already do. It’s part one of finding your “other thing” that makes you want to workout when tight jeans just don’t motivate.

Comment or DM “MOVE60” and I’ll send you the 60 experiments.

xx,
Mel

10/09/2026

….okay, listen, i’m gonna give you a cake recipe here…

And, no, I didn’t ask ChatGPT to spit out a “high-protein cake recipe” and call it a day.

I made it.
Tweaked it.
Made it again.
Changed ingredients.
Experimented with the frosting.
Ate a LOT of cake in the name of research.

Because I wanted a piece of cake that was BIG enough to feel like I actually got to eat the cake.

The Little Debbie-eating little girl in me + grown-up, perimenopausal-women-need-protein-and-fiber Mel are both verrrrrry satisfied with this one.

⅛ of an entire 2-layer frosted cake has about 15g protein + 8g fiber and around 170 calories.

Not for a sliver.
Not for the 3 bites and stop rule.
An EIGHTH of an entire cake.

No, not every piece of cake you eat needs to have protein and fiber.
But I eat dessert and crave cake enough that having one I literally crave that also does useful stuff for my body is 💯 my kind of weight loss strategy.

If you’re trying to lose weight or keep it off, this cake needs to be in your lineup.
It’s so “healthy” I eat it for breakfast, lunch, dessert, and no holiday or event is required.

Comment or DM me CAKE and I’ll send it over to you.
xx Mel

10/08/2026

….seriously, with cake that’s moist (🤭yes, I said it), ~400 LESS than Pillsbury’s, AND has protein and fiber….

There’s absolutely NO reason to give up eating cake. In fact it helps:
-meet my protein + fiber goals
-fill me up
-add to any meal
-quiet the food noise my insatiable sweet tooth creates
-bring that nostalgia and joy back into eating while I’m losing weight

Let me introduce myself and you’ll see why that is SUPER important for a girl like me….
👋🏼 Hi, I’m Mel, certified fat loss + fitness coach who grew up on Little Debbie snacks, then thought I had to cut all joy from food to be the weight I wanted. 10 years ago that changed. I stopped cutting and judging foods. I could only keep that up for so long, so the pounds always came back. I learned to build recipes and meals that would support my exact needs AND cravings to crush weight loss goals. And since I love eating them, the weight loss stuck. Now I coach other women to have the same freedom with food and from food noise.

And, I’ve been working on taking the classic “yellow cake” version and f*cking with it to make soooooooo many variations for the season OR whatever the heck flavor I’m craving.

Wanna eat cake with me and lose weight?
💬Comment or DM me “CAKE” and I’ll send you the recipe.
It’s soooooo good, you are seriously missing the boat trying to lose weight without it.

See you in the comments,
Mel xx

10/07/2026

If you think you “blew” October, GOOD. 😌

Skipped a workout, diving into the Halloween candy early, overate on Saturday…

That’s actually awesome.

You have officially ruined the chance at a perfect October.

It’s awesome because now we don’t have to spend the next 24 days trying to keep some imaginary and impossible perfect streak.

Keeping going from here (not November 1, not Monday, not after the holidays), on October 7, looks like:
-asking what you will have for dinner tonight? So what that you overate on Saturday.
-finding time in your schedule for 2 minutes of exercise. So what that you skipped a workout.

You can 💯 be imperfectly consistent this October.
It’s wayyyyyy better than perfect inconsistency.
I call it half-ass-ery and it’s super effective.

If we haven’t met yet…
👋🏼 Hi, I’m Mel, certified fat loss and fitness coach who had always been fighting weight gain until I stopped holding myself to an impossible-to-meet standard. Shooting for perfection meant I “failed” over and over again, move to the F-its until I was so disgusted I’d start all over again. Big swings of weight loss and weight gain made me feel like sh*t about myself, so I definitely didn’t think veering from cookie-cutter plans would ever work. Why would I trust ME?

📲 Around here i share what worked for me…and it’s not a bunch of BS rules like not eating after 7 PM or giving up family recipes.

👉🏽 Follow if you’re tired of hearing extremes that just make you feel like you’re failing and do nothing to actually help you get anywhere with losing weight and keeping it off. You won’t find any of that BS here.

xx Mel