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Coach Mel Joy Foley, Nashville, TN (2026)

06/15/2026

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

06/15/2026

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.

06/11/2026

Women who let one extra complication talk them out of exercise 🙋🏼‍♀️, this is for you.
What I want for us is bigger than getting a workout done on vacation.

I want women to keep access to their:
-patience
-energy
-confidence
-ability to think clearly
-strength
-all that exercise GIVES us back when life starts taking more

During a time where there’s highhhhhh demand for:
-scheduling flights
-organizing outings
-pre-trip laundry, shopping, packing
-post-trip restocking, unpacking, laundry
-on-the-go emergency diffuser
-in-the-moment quick thinking
-peace keeping
-nurturing, creativity, idea flow

And it's about the September version of ourselves and not feeling we have to rebuild everything from scratch.
So September is just a new season on the calendar, not like it’s a full-blown reconstruction project and the woman unpacking her fall clothes still recognizes herself.

When working out feels like a production,
There’s too much setup, planning, or decision-making,
And it feels like too many steps between the intention to exercise and the action….
When getting started and making it happen feels harder than the workout itself, this is for you.

I put together 2 circuits, each with 5 moves that make movement, not only feel possible, but designed for campsites, in the pool, at the lake, on the beach.

My tried-and-true travel equipment’s design does th heavy lifting so you can still lift heavy wherever you are….and it’s also linked in the series PDF.

Somewhere to Land: Summer Strength Series is the WHAT to do and it’s paired with my Core4 Consistency Strategy to ADAPT on hard days without feeling like it doesn’t count.

Comment “SUMMER” and I’ll send it ☀️

Packing fewer obstacles and more options,
Coach Mel Joy oxo

06/10/2026

😂😆😂😆if we haven’t met yet…

👋🏼 I’m Mel, a certified women’s health & fitness coach who specializes in helping women quiet food noise, lose weight for good, get stronger, and make it through perimenopause in one piece.

Which means I’m regularly involved in the following criminal activity:

🚨Accessory to murder….
The victim? Perfectionism.

🚨Breaking and entering…
Break into belief systems living rent-free since the 90s.

🚨Convince witnesses to change their stories…
Stories women have been telling themselves? I’ll never be skinny enough. I always quit.
We challenge the witness here.

🚨Smuggle contraband across state lines…
We bring our own desserts, protein, and pack our cars and backpacks with snacks that help our finicky peri bodies road trips, flights, and vacation days.
No intent to sell. We’re not sharing.

🚨Identity theft…
We dismiss the things we’ve always loved
But we do move into an unapologetic confidence.

🚨Evading arrest….
We escape the diet culture police here.
F*ck all the “eat less, move more,” “must cut carbs,” “skinny, skinny, skinny” voices.
Food FREEDOM only here.

🚨Hit and run…
Not a second thought about firing doctors who dismiss perimenopause with “your lab are normal”.

Your turn!!
💬Comment what you do for your job, but make it sound illegal 👇🏽

06/09/2026

Sure, not packing lunches and getting everyone out of the door…that routine? Feels great to get a break from it.

Especially in perimenopause, tho, the constant transitions, sharing spaces, unending needs of others, loss of a rhythm your body follows naturally…..can feel like a lot.

Good, but a lot.
Joy, AND exhaustion.
Once in a lifetime memories, AND constantly on the go.
Experiencing new things together, AND preparing for the unknown.
Being surrounded by people you love, AND craving five minutes alone with your thoughts.

That’s exactly who I had in mind when I built this series.

It’s movement designed for the unpredictability of summer.
It’s a stash of movements, strategy, and a couple of pieces of equipment that you can run with in a hotel room, by the lake, in the pool, at the campsite.

It’s a grounded place to land in the midst of whatever a summer day brings.

I paired the free Summer Strength Series with my Core4 Movement Decision Tool so you have a way to keep moving during summer chaos AND a way to decide WHAT kind of movement your body is up for day to day.

Comment or DM me “SUMMER” and I’ll send it to ya!

Still claiming a corner of the room this summer,
Coach Mel Joy xoxo

06/08/2026

Ice cream for dinner 6 nights in one week and still losing weight feels fake…but here we are 😂🍦

So, me and my Ninja Creami are in a deeply committed relationship at this point.
It’s deep. Ha! Because this thing is about:
Summer vibing.
Strategic protein and fiber placement, so it can “count” as my dinner.
Nostalgic comfort food.
Giddy younger-me Mellie energy.

Soooooooo many versions made at this point:
-over PB waffles, raspberry bread, blueberry bread, funfetti cake, cinnamon banana bake, cinnamon oat muffins, carrot cheesecake cupcakes…
-allllllll the flavors
-holiday-inspired variations
-crunchy toppings
-marshmallow situations
-syrups
-chocolate chips in every form

What still pi**es me off about late 90s/early 2000s diet culture is that for decades I didn’t believe dessert-loving me could also be the weight that felt best in my body.

Ice cream for dinner coming in at right around 500 calories, over 50g protein, 10-15g fiber, tasting craveable, filling me up, while making me feel like I’m breaking rules and getting away with something.

THAT is me giving the middle finger to the diet culture that caused so much damage.

The fact that we can lose weight WHILE eating ice cream and WITHOUT pretending we aren’t madly in love with dessert will never stop feeling revolutionary to me.

Let’s just put it this way…I only have space for 2 appliances to live on my counter and my ice cream maker is one of them.

If you’re tired of feeling like losing weight demands you become a completely different person, my page is probably gonna feel like a relief. Welcome.

Never breaking up with the ice cream,
ox Mel Joy

p.s. Comment “RECIPE” for free options that double as you waving a middle finger at that diet culture BS.

06/06/2026

Perimenopause symptoms have me answering this question differently every single week 🤣👇🏽

But for real, all 4 feelings and tones are possible at the drop of a hat, flip of a coin, or your husband asking where the mustard is.

If we haven’t met…
👋🏼Hi, I’m Mel, a 46-year-old perimenopausal woman who stopped chasing the quick fix to build weight loss and workout routines that I’ll stick with and I create customized plans for other women to do the same.

💁🏽‍♀️Sarcastic?
“Welcome?”
MA’AM. This is not a party.
Insomnia.
Random rage.
Mystery symptoms.
It’s many things. But not a welcome basket.

🫠Disappointed…
STRONG disappointment.
Counting the days late we are for our periods.
Crossing our fingers and toes for ourselves and friends that we’ll make it to day 365 without one.
Then BAM.
There it is and with cramps that bring us back to when we were 13.

👊🏼Supportive?
Oh, hell yessss.
Women need women during this stage.
Pointing us toward research.
Sharing what they’re experiencing so we know we’re not alone.
(damn it can feel isolating can’t it?)
And, the women who call out the meno-influencers trying to convince us to buy something else.

Flirty 💃💋
I mean it IS one step closer to the next season.
And there is something attractive about getting older and being strong AF…in all the ways.
Mind.
Body.
Convictions.
Purpose.

We’re lifting, learning our bodies more deeply, questioning everything we’re told, becoming less gullible,...
Aging strong is kinda sexy if you ask me.

Which are you feeling today?
1. Sarcastic
2. Disappointed
3. Supportive
4. Flirty
5. Fill in the blank 🃏

Drop your number in the comments….and if it’s 5, what are you adding to the list?

To the women who are sarcastic, disappointed, supportive, and flirty before lunch,
Coach Mel Joy xx

p.s. If brain fog is hitting in perimenopause or menopause, I put together a free guide on the two adaptogens I use personally. No affiliate links, no brand deals, just research I did for myself that actually helped. DM or comment “FOG” and I will send it your way.

06/05/2026

Regulating this midlife body in the middle of loud food noise might look like me muttering to myself…🤷🏼‍♀️

No because separating myself from “Barb” has genuinely quieted some of my food noise.

It’s easier to question…
-the guilt
-the urgency
-the constant and time-consuming internal back-and-forth over food

“I’m failing again” hits a helluva lot different that: “Barb is loud today.”

That’s called “cognitive defusion” for nerds 🤓 like me.
Basically creating distance between YOU and the thought.

Then, it’s less convincing.
It holds less weight.
It’s a little easier to move on from, cuz it says nothing about how “good” or “bad” you are as a woman.

Don’t expect to never have the thought.
But let’s stop making every thought hold as much power, k?

I wanna know, what name feels right for your food noise? 👀
If food noise has been running your eating and your moments in front of the mirror,
💬 comment or DM me “NOISE” and let’s talk about taking away some of that b*tches power.

Cheers to Barb finally getting what she deserves,
Mel Joy xoxxs

06/04/2026

diet culture bs never left, but skinny, skinny, skinny message sure seems loud again and
moments like the Jessica Simson, high-wasted, belted pants get etched in our brains…..

Maybe not consciously, but oh, that message is etched there.
The more times it’s flashed in front of us, the more times it’s talked about it, the more examples like it…they all just add up so we start to hear them and even FEEL them as fact.

We learn our bodies are one bad photo away from becoming the punchline.

Here we are in 2026 and waist trimmers are trending again.
I guess, the culture that told us a size 4 woman was fat never actually left, did it?

It was quiet for a hot minute.
All body shapes and sizes started being given the value they deserved.
Clothing lines embracing it.
Focus on strength over skinny.
But, geez, it didn’t last long.

Where I stand?

I am the friend, the aunt, the coach who is not stepping in if it is not harming you.
You want to wear a waist trimmer? I am not judging that.
I won’t be wearing one, though.

But I am also not going to stay quiet about the messages go to sh*t again in a culture that shifts back to skinny, skinny, skinny after everything we have been through naming it.

The shift isn’t just going on around us.
It filters in.
Even if it’s quiet.
In the way back, crevices of our being.
And they creep out, or even shout and spring forward, when we’re looking in the mirror later.

That’s where I draw the line.

If this is the kind of noise that’s been running quietly in the background for you, DM me “START” and let’s start talking about what it looks like to actually stop being at the mercy of it. Genuinely not affected by it anymore. That is what we build.

Let’s learn to walk by the mirror without the media chatter together,
Mel Joy xoxo

06/03/2026

exactly what I’d do to get a summer workout routine and habits 👇🏽
…and, no, it’s not the typical lay out your workout clothes the night before suggestion 😬

1. Attach movement to something already happening. Summer won’t steal the minutes to brew coffee or to let the shower warm up or to brush your teeth. Stop demanding workouts must be a separate time, because that extra calendar block or that one more thing on the checklist is likely to fall off when it’s standing alone.

2. Build a workout playlist (no, this is not a hype scheme) that only plays during workouts. Trick your brain before it even decides to move by activating your nervous system. Hear the first note and you’ll feel the pull.

3. Write down your worst-day version of exercise right now. The “I slept 4 hours, my kid has a fever, and I have 8 minutes” version. Then, feel damn good about keep that promise later.

4. “Count” the small stuff before your perfectionist self would normally “count” it as a workout. 7-minute walk before boarding the flight. Calf raises while brushing your teeth.

5. Pick one little-girl movement to start. Like climbing, swimming, dancing in the kitchen. Before you were tainted by gym class or the “feel the burn” instructor. Your nervous system said yes to some movement before that. Start there. (And, I’m willing to bet this’ll become a family affair now…)

And if little-girl-you is feeling buried under gym class shame and the influencer “shoulds,” my 60-day Soul-Fueled Movement Calendar helps you tap into her again.
Comment or DM me “CALENDAR” and I’ll send it to you.

Here for your younger self who just needed someone to say someone else’s rules aren’t your rules,
Coach Mel Joy xxoxs

Coach Mel Joy Foley

06/15/2026

06/15/2026

06/11/2026

06/10/2026

06/09/2026

06/08/2026

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