Melissa Adrian Coaching

Rise Girl is coming to Laing!! 💕🎉

I’m so excited to announce the first Rise Girl session is being offered at Laing Middle School starting March 17!  It’s being taught by the amazing Lindsay Harman along with 6th grade teacher Kara Rosenberg.

They are running a smaller group so spots are limited (& starting to fill up) but please help us spread the word or click the link to learn more. 🥰

Ever since I started back doing personal training last fall, I’ve been wanting to put together a fun ,supportive class for women that allows us to really focus on the things that WE need to feel our best and THRIVE!!

I’m so excited to be coaching this class starting in March. We still have spots open so if you are looking for a supportive, fun way to build strength and start your mornings strong: This is for YOU.

Join us Tuesdays & Thursdays from 6:00-6:45 AM for a small group experience focused on:
Strength training 💪
Mobility & movement 🤸🏻
Nutrition support 🍎

ALL fitness levels welcome - just show up ready to move and be encouraged!



Message me to grab
your spot - limited spaces available.

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!)

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!)

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!

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

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 💪🏻🥰

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 😉

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!!

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