Coach Mel Joy Foley

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Nashville, TN
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.

10/30/2026

….but I was keeping solid form, even when it was hard, so I wouldn’t get injured:

I’m freaking dominating the set, actually.

When your brain (or Barb, my inner judgemental noise maker) might be telling you:
“I look ridiculous.”
“I must be doing something wrong.”
“This weight is too heavy.”

ALWAYS: Good form is the boundary.

But other than that, lifting heavy enough isn’t always very pretty.

And actually heart pounding, muscles shaking, face contorting, maybe a grunt, and actually needing a break between sets usually means you’re pushing your muscles to get stronger.

If you finish rep 10 thinking, “I could’ve done 7 more of those, it’s time to move up, honey.
Making lifting heavy look easy in general is not the goal, but getting strong enough that eventually the load you’re lifting today IS easy is the goal.

And, then we pick up a heavier weight.

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.
👉🏼Follow if you’ve let that “I’m not athletic, I don’t even know where to begin, I’m going to look stupid” voice in your head keep you from getting started with the exercise you know will help build muscle, increase bone density, and manage weight in midlife.
Glad you’re here,
Mel xx

10/29/2026

…and the recipe for this BETTER way to bring the apples to the party is here ↓

But first, if you don’t already have the original cake recipe,
💬Comment or DM me “CAKE” and I’ll send it to you.

These are the tiny changes to turn the original cake into all things fall:
🍎Add 2 tsp apple pie spice to cake batter and leave off sprinkles

For the frosting:
🍏Swap the yogurt for 120g Dannon Light + Fit Apple Pie Greek Yogurt
🍏Add ½ tsp apple pie spice
🍏Use 1 tsp vanilla

For the finish:
🍎Once cake cools and frosting sets, drizzle top with 30-45g SF caramel sauce

That’s it! Simple changes to transform the original to all the warm, cozy, Halloween-y, fall vibes.

And 1/8th of this entire two-layer frosted Apple Pie Cake:
⭐ 125 cals | 13g protein | 8g fiber ⭐
Verrrrry convenient for the week of the Halloween party,
Candy is everywhere we look, even the bottom of your kid’s backpack,
and there’s a battle between your sweet tooth and the impending headache and sugar crash.

Have some Halloween candy, but when your sweet tooth persists, jump over to this cake.
✔️Sweet tooth satisfied
✔️Protein + fiber for gOaLs
✔️Tummy full
✔️Zero headache or trying to find some energy left at the bottom of the dumpster fire

Desserts and sweets stop being a temptation or the thing you “can’t trust yourself to have in the house” when you always have options at home that you genuinely crave, that you can eat a real portion size of, and still crush your goals.

Don’t have the original cake recipe yet?
💬Comment or DM me “CAKE” and my Mel-bot will send it to you.

Then save this post so you can turn it into the Apple Pie version when you get it.

📲Around here I don’t just share recipes, I’ll consistently remind you that losing weight shouldn’t feel like a punishment and give you strategy so it doesn’t.

Mel xx

10/29/2026

…yeup, I’m seeing a lower number on the scale AT THE SAME TIME as eating this BIG ol’ slice of yellow cake with chocolate frosting in your future.

Cake you actually crave with extra protein and fiber and only 167 calories for a huge a$$ slice.

And sources say you will NOT stop after 3 itty-bitty bird bites.

🎁Comment or DM “CAKE” and let’s make your cake-filled future start today.

The nutrients and low cals in this cake means it isn’t reserved for birthday, holidays, or sometime special. Eat it for damn breakfast if you like.

To eating cake and losing weight at the same time,
Mel xx

10/28/2026

Ready? Save or screenshot… These are good….

Fix 1:
Buy candy you don't love for trick-or-treaters. Love Reese's? Buy Smarties instead. You can't mindlessly eat what doesn't call to you.

Fix 2:
OR BUY THE REESE’S or other candy you love. One mini candy chopped into Greek yogurt mixed with PB2. Feels like a full dessert, gives you protein, and makes the candy last longer.

Fix 3:
Enter the “freezer graveyard.” Freeze excess candy immediately. Frozen = harder to mindlessly grab. You'll often forget it's even there. But also…who doesn’t LOVE Jr. Mints straight out the freezer? 🥶

Fix 4:
✖️Change what you say/think from: “I ate 3 candies, I’ve ruined everything.” to…
✔️“Damn those were good. Now what am I cooking for dinner?”

But let me introduce myself and you’ll see why these are 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. I could only keep that up for so long, so the pounds always came back. 10 years ago that changed. I stopped cutting and judging foods. 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 already F-ed around and found recipes
I actually crave that ALSO help us lose weight.

Get your hands on (and teeth 🧛🏻‍♀️ into) some of the recipes I’ve Mel-ified
with more protein + fiber without jacking up the calories,
💬 comment or DM “CRAVE”.

Mel xx

10/27/2026

….eating the same old yogurt bowl you’ve been eating since July while everyone else is eating fun Halloween-y foods is a never recommended for weight loss over here.

Why not is a no-brainer for me.
That’s because when I started having foods that feel festive AND help meet my goals around ALL of the time, the weight came off and stayed off.

So, when I don’t want to plow through the whole bowl of the Halloween candy sitting on the hall table,
I have SOME candy and then move to eating something like these apple c***r donuts that taste like I should be pulling them from a grease soaked bag after paying $14 to pick my own apples.

Or when I’m headed to the Halloween party and I want something I know won’t lead to a sugar crash, but doesn’t leave me feeling like the only person in the room who wore a costume because everyone else is eating Halloween-y foods…
I bring something like these donuts.

Or one of the recipes from my Crave the Season: Sweater Weather recipe collection. Recipes Mel-fied by me to increase protein and fiber (the sh*t we know we need in midlife) without jacking up the calories and, at the same time, playing tricks on your brain because it “feels so wrong to be eating them”.

And you don’t have to spend time and energy making them and then do the “I can’t trust myself to have them in the house” thing and give them away.

When one donut is 57 cals, delivers 7g of protein + 2.25g of fiber each, you probably should go ahead and have two of these warm, apple-y, cinnamon-y glazed bad boys.

💬 Comment or DM me CRAVE and my Mel-bot will send you the collection.

xx Mel

10/26/2026

Laughing cow cheese, applesauce, lemon juice, cocoa powder…..like, what the…??

Yep, I use strange ingredients to create the most delicious, high protein, high fiber, low calorie treats and this one is 🥁

CAKE! 🎂
(no, not the kind you politely eat two nibbles of and pretend you’re full so you won’t gain weight kind of cake 🙄)
⭐1/8th double layer, frosted cake
⭐174 calories
⭐14.3g protein
⭐8.3g fiber

🎁 “CAKE” for the free recipe!

I started Mel-ifying recipes because I have a SERIOUS sweet tooth and I like a FULL plate.
But I also decided 10 years ago that there has to be a way for me to feel good about my weight at the same time.
Aaaaand, there is.

All of my recipes hit these targets:
✅higher protein
✅higher fiber
✅lower calories
✅all the flavors and textures
✅every nostalgic memory from the past

Already have the cake recipe?
💬Comment or DM “CRAVE” and I’ll send you my current Seasonal Mel-ified Recipe Collection!

To eating cake and losing weight at the same time,
Mel xx

10/26/2026

Here’s EXACTLY what I’d do (because we’ve ALL been in your shoes):
1️⃣ Go in planning to NOT do a full workout.
2️⃣ Start with a machine you know…like a walk on the treadmill. Look around while you’re walking. Where are the mats? Water? Which machines look like they don’t need an instruction manual?
3️⃣ Walk the gym, take a picture of one machine you wouldn’t know how to hop on and use. Use Google lens, then YouTube and Chat to learn more when you get home.
4️⃣ For the very next visit use your Notes app with 3 exercises max to do that day.
5️⃣ With each visit, plan to leave knowing one more thing than you did when you walked in
….and repeat!

💬 What part of going to the gym makes you want to turn around and leave as soon as you walk through the door?

But first, If we haven’t met…
👋🏼 Hi, I’m Mel, certified fat loss & fitness coach. I DIDN’T come from an active family of athletes and was born with zero to no coordination. I struggled with my weight for most of my life and a run or 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.

📲 Around here I share strategies to use TODAY to find your version of “the other thing”...the thing that keeps you exercising for reasons that have nothing to do with tight jeans and doctor’s warnings. Plus all things food noise because “abs are made in the kitchen” and quieting food noise matters as much as the workout does.

👉🏽 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.

xx,
Mel

10/22/2026

I’ve been where you are…trying every diet, losing weight, gaining it back, buying multiple wardrobes in all the sizes, getting compliments and then getting silence, thinking I just never would “get it” and it was probably because of my genetics or my inability to stick to anyyyyything.

And the fact that things changed for a woman like me, gives me enough hope for you to borrow some of mine until you have your own hope.

We’ll start collecting proof that you’re not the woman who “can’t stick to anything” after all. You’ve just been trying to stick to something that asked you to become a totally different woman.
The more proof we collect, the more hope that this time weight loss can be different starts to build and become your own.

💬If you’re ready to take the first step but you’d really rather not take it alone this time, DM me START. I’ll send you the details about 90 days of 1:1 coaching.

Mel xx

10/22/2026

It wasn’t “clean” eating, vibration plates, not even eating the highest amount of protein.

The food journals of women who lost weight looked like:
-noting what felt good in their body, not just their weight
-having a plan and adjusting when it was a crazy day, unpredictable week, or chaotic season…they stopped declaring do-overs
-making choices from curiosity, not rules
-finding 8-10 no-brainer meals they craved, then sprinkling in the on-a-whim meals as needed or desired

Those skills aren’t part of any diet, but they are the most influential in keeping the 15 pounds you gain and lose again, off for good.

And THIS is a huge part of what you’re actually investing in with me as your coach.

I’m not looking for the spaghetti in your food journal to nix it. Instead, I’m looking for patterns.
What happened on Thursday at 2 PM when your energy was zapped and you were ravenous?
Which meals did you love AND they worked for your goals?
What changes when you sleep like sh*t?

And here’s one that all of the noise, all of the influencers, all of the “shoulds” being thrown around out there has made extremely important…like getting or not getting help with this can either break or make your weight loss:

We shut down all the BS that isn’t actually important.
The BS that is based on an outdated study.
The BS that is conjured up to make us buy ONE. MORE. THING.
The BS that comes from making HUGE generalizations from one teeny-tiny study…maybe wasn’t tested on women…or humans.

Basically, I help you start deciding which things you can stop giving a sh*t about and still lose weight.

📲 Stick around and you’ll stop the manic jumping from one latest fad to another, and learn how to eat and exercise so you still like life. I share the unsexy stuff, but it’s the stuff that makes weight loss last.

✨And if you’ve been trying to do this on your own but you keep losing and gaining the same 10 pounds by eating less of what you crave, comment or DM me “START”. ✨

I’ll send you information about my 90-day, 1:1 coaching program.
Talk soon,
Mel xx

10/21/2026

The first time you lose weight, people notice.
They comment, they ask what you’re doing.
Your clothes get loose, you buy new jeans.
You finally let people snap pictures with you in them.

But when the weight comes back and we see the jeans that don’t fit in the drawer, it hits hard because it’s so much more than jeans. Those of us who’ve struggled with weight get that.

WE get that those jeans represent the time when you thought you’d finally arrived, finally figured it out. Now our brains say “WTF. I did this already. Why can’t I get my sh*t together and do it again?”

THAT is a major reason I don’t believe coaching is handing women a stricter plan.

You’ve proven you can follow a plan (probably you’ve proven it a bunch of times).

So in my 1:1 coaching program, we spend 90 days practicing what to do when you can’t follow “the plan”. Like when you’re traveling for 10 days, your in-laws are coming for a long weekend, Halloween candy is everywhere you look, you sleep like sh*t, your peri cramps are worse than cramps you had at 13…

Knowing how to make decisions when all of those pop up is what stops the cycle of pulling out and storing away the “skinny” jeans you own.

If you’ve lost it before and the thought of starting all over again makes you want to scream, DM me 💬 START.

Mel xx

Address

Nashville, TN
37201-37250

Website

https://www.optirelate.net/home?fbclid=PAZXh0bgNhZW0CMTEAAafCvNh-J-pizaFq0tx_XNoO3vXjHZYGG-JlBF4t6DtL1caxNrKTWn2Lbspceg_

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