Melissa Adrian Coaching

09/02/2025

Rise Girl™ is returning to Belle Hall this fall🎉 Our first 6-week program is scheduled to start soon!

Here are the details:

🗓️ Dates: September 10 - October 15, 2025
🗓️ Schedule: Wednesday afternoons
📍 Location: Belle Hall Elementary
🕒 Time: 2:30 - 4:00 pm

This 6-week journey is designed to empower girls to embrace confidence, connection, and a healthy mindset. Each week, the girls will engage in a 90-minute class featuring a unique blend of confidence-building activities and a fun workout session.

Here’s a sneak peek of the exciting topics we’ll cover:
Module 1: Celebrating You, Girl
Module 2: Attitude of Gratitude
Module 3: Screen Time Vibes
Module 4: Fab 5 for Nutrition
Module 5: Supportive Connections
Module 6: Positive Thinking

Our spots fill up quickly (& we are limiting it to 20 girls this round), so don’t miss out on this incredible opportunity for your girl to grow mentally and physically in a fun, supportive environment.

Sign Up Now: risegirlprogram.com/belle-hall

(And don’t forget to forward this to a friend who might be interested!)

09/02/2025

Rise Girl™ is returning to Belle Hall this fall🎉 Our first 6-week program is scheduled to start soon!

Here are the details:

🗓️ Dates: September 10 - October 15, 2025
🗓️ Schedule: Wednesday afternoons
📍 Location: Belle Hall Elementary
🕒 Time: 2:30 - 4:00 pm

This 6-week journey is designed to empower girls to embrace confidence, connection, and a healthy mindset. Each week, the girls will engage in a 90-minute class featuring a unique blend of confidence-building activities and a fun workout session.

Here’s a sneak peek of the exciting topics we'll cover:
Module 1: Celebrating You, Girl
Module 2: Attitude of Gratitude
Module 3: Screen Time Vibes
Module 4: Fab 5 for Nutrition
Module 5: Supportive Connections
Module 6: Positive Thinking

Our spots fill up quickly (& we are limiting it to 20 girls this round), so don't miss out on this incredible opportunity for your girl to grow mentally and physically in a fun, supportive environment.

Sign Up Now: risegirlprogram.com/belle-hall

(And don’t forget to forward this to a friend who might be interested!)

08/17/2025

Rise Girl Charleston is expanding!! I’m so excited to announce a new class offering for Middle School girls starting in September at led by the fabulous 🎉🎉🎉.

She will be running 2 six-week sessions this fall with the first one starting in Sept.

This class will meet twice a week with a focus on age-approprite functional strength training, confidence building, supportive habits, nutrition guidance & so much more. 💪🏻💕

Class size is limited but sign ups are open 👇🏻

Please feel free to reach out if you have any questions!

08/17/2025

Rise Girl Charleston is expanding!! I’m so excited to announce a new class offering for Middle School girls starting in September at DUFF Fitness led by the fabulous Anna Summers Duffy 🎉🎉🎉.

She will be running 2 six-week sessions this fall with the first one starting in Sept.

This class will meet twice a week with a focus on age-approprite functional strength training, confidence building, supportive habits, nutrition guidance & so much more. 💪🏻💕

Please feel free to reach out if you have any questions!

https://risegirlprogram.com/duff

08/05/2025

I’m so excited to be returning to my roots & getting back to some personal & small group training at this awesome gym!! Come see me at DUFF 💪🏻🥰

03/11/2025

There is feeling good IN your body...and there is feeling good ABOUT your body. They aren't always the same thing.

Feeling good IN your body often indicates that you need to change something. And sometimes, yes, these changes are good. Such as:

Getting stronger

Getting more nourished

Getting more rest

Getting more stamina

Getting the toxic out (food, drinks, people, media, etc.)

But I've know lots of women who externally hit all the marks, have the "right" body fat percentage, wear the "right" size, have the "right" number on the scale and still don't feel good about their body.

Because I can promise you...after 20 years of working with women....it's not about the external, it's about the internal. It's about the mindset.

How we feel about our body can stay the same, despite the external. And it doesn't always have to be LOVE that we feel (that's way too much pressure).
But it can be respect.
It can be appreciation.
It can be compassion.

I want to give women practical tools to help them genuinely feel better IN their bodies...to feel strong, confident, nourished...to rock their favorite outfit...to love getting dressed in the morning...to feel sexy with their partner. These are all okay and even important.

BUT, this without healing the relationship with your body will only lead to more angst because how we feel will always be dependent on the external and the truth is bodies change. For all sorts of reasons. Especially in midlife.

You may not always feel good in your body. Honestly, that can change from day to day. But how you feel ABOUT your body can become more stable, more healthy, more accepting. And the irony is, the more we do this, the more we find treating our body with kindness is easy...which often leads to feeling better IN our body.

If you need help with this....feeling better IN your body but also ABOUT your body...I'm starting a new 6-week program called THRIVE on March 30th. I'll post the link in the comments. If you feel this would be a good fit for you, you can use the code: FEELBETTER to get 50% off since you are in my inner Facebook group circle 😉

03/03/2025

Happy Monday friends! If you are doing the squat challenge with me this month (calendar in the comments 👇) we are officially starting today!!

This week the goal is to do 200 squats. I have broken this down to 40 reps per day x 5 days but you can break it up however you want!
If you are doing 40 reps you can break it up into sets of 10 or 20 reps with a rest in between, or just go for 40 reps all at once. Listen to your body and do what feels best. It all counts!!

Also, you can do any type of squat you want! But, if you want to try the squat variations on the calendar this week they are:

Day 1: Chair Squats 🪑
Day 2: Wide Stance Squats 👊
Day 3: Split Squats (aka Lunges 😉)
Day 4: Side Kick Squats 🦶
Day 5: Jump Squats 🔥

If you get it done be sure to comment below so we can celebrate together!! Or if you want extra support you can come hang out with us in my free Facebook group: https://www.facebook.com/groups/505012770344456

02/26/2025

Who wants to do 2k squats with me in March?! 🏋🏼‍♀️🍀🦵🏼

This is one of my favorite challenges & such a great way to sneak in some strength training without taking up a lot of time.

I’m always amazed at how much stronger my legs feel (& look!) after focusing on squats for a month.

This is totally doable for all fitness levels & great one to get the kids involved with too!

We get started Monday! Click the link in my bio if you want to join this fun, free challenge!!

02/25/2025

The March challenge Is here!

Little secret, this is my favorite of the challenges However, if you've done this challenge with me in the past you'll notice I'm taking it up a notch and aiming for 2,000 squats in the month of March (borrowing a day in April).

That said, you can totally make this challenge your own. If 2k seems too intimating, aim for 1k instead and do half of the reps. Or if you want more of a challenge make the goal to do 100 reps a day for the entire month.

I've also built in some rest/make-up days with this one so it really is doable for ANYONE, from advanced to novice. And it's such a great one to do with your kids! Everyone can benefit from squats!

If you would like to do it with us please sign up below. It's totally free but you'll get a PDF copy, weekly flexible meal plan, email support and more.

Sign Up Here: https://melissaadriancoaching.myflodesk.com/ttzyefn8ym

02/21/2025

I am in the process of putting together some workshops/classes and I would love to know what questions you have or subjects you would like to know more about related to women's health/wellness/fitness/nutrition/weight, etc. I want to make sure I am covering topics that are interesting & helpful to you

If you have like 2 minutes, would you mind filling out this google form? It can be totally anonymous & I won't share any names either way.

Thanks in advance for your help!!

Have a topic you are curious about or would like for me to cover in an email or workshop? Please submit below.

02/19/2025

I created this FREE guide for women in their 40s and 50s who might be experiencing some common midlife/perimenopause symptoms but feel overwhelmed by all the information out there.

In it, I share five simple but powerful tools that I have found very helpful & I believe can help you to feel strong & empowered in midlife. It includes a sample meal plan, a sample workout plan and so much more! If you are interested please check it out below 👇

https://melissaadriancoaching.myflodesk.com/midlife-thrive-guide

02/02/2025

A new challenge starts tomorrow!!

We just finished up with a plank challenge in January so we are continuing to show our core some love with this fun challenge in February. 💕💪🏼

A strong core comes with awesome benefits like:
Better posture
Less back pain
Improved balance
Boosted athletic performance
Easier daily activities
A feeling of strength and empowerment (plus, you might just see some abs pop up!)

The best part? You only need a yoga mat and a few minutes each day.

(Also, this is a great one to get the kids involved with!).

We’ll provide all the fun & motivation, you just have to show up.

We’d love to have you join us! Link in the comments 👇🏻

💕