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5 Tips To Power Through ANY Workout

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Working Out With Propel In Los Angeles

Working Out With Propel In Los Angeles

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Meet Melanie

Meet Melanie

Hi and welcome to Headstands & Heels! I’m Melanie — a Digital Strategist turned Wellness Entrepreneur, certified yoga instructor (RYT 200), dog mama, and content creator based in Denver. I hope to encourage others to follow their dreams and cultivate a healthy, balanced lifestyle filled with mindfulness and positivity. 💕 Send me a note at: mel@headstandsandheels.com

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Spend a cozy morning filled with a few of my fav f
Spend a cozy morning filled with a few of my fav feel good rituals that set the tone for the day 🤎 … and since my day really starts around 6am with bbg, I really cherish this “me time” during her first nap

You all know I love my “move, nourish, self-care” formula for mindful morning routines and this time, that looked like:

✨making my bed (the love for gingham continues) 
✨a BIG second pumpkin spice cake coffee topped with cinnamon in my Luke’s Diner mug 
✨B and I baked a homemade pumpkin cinnamon sourdough loaf together (my first time!) and it is sooo good
✨ never skipping the skincare essentials, especially a chilled balm for these tired mama eyes 
✨ a chocolate brown matching set is def the vibe this season 
✨ squeezed in a 30 min barre sculpt workout and it was spicy 

I hope you all have a lovely Friday eve! 🧸 

#morningroutine #morningslikethis #fallvibes #autumnreset #softliving #cozylifestyle #hygge #cozyseason #healthyandhappy #smalljoys

It’s me, hi, I’m the problem it’s me 🤎 (f
It’s me, hi, I’m the problem it’s me 🤎 (fall edition 😉)

#romanticizeyourlife #fallgirl #autumniscoming #cozyseason #softliving #healthyandhappy #littlejoys

This is your sign to celebrate Harry Potter season
This is your sign to celebrate Harry Potter season with an outdoor movie night! We added all the cozy fixin’s with lots of blankets, a roaring fire, candlelight and of course s’mores and sips✨💛🪄

{you can find the recipe for the apple cider cocktails in one of my previous reels}

Send this to someone you want to have a Harry Potter outdoor movie night with! 

#harrypotterseason #falliscoming #cozyseason #cozyvibesonly #datenightideas #cozyathome #autumnvibes🍁 #harrypotteraesthetic #outdoormovienight

One thing motherhood has taught me? Life becomes i
One thing motherhood has taught me? Life becomes instantly sweeter when you learn to stop measuring days by how 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘷𝘦 you are and focus instead on how 𝘱𝘳𝘦𝘴𝘦𝘯𝘵 you can be 🤎 

#lifelately #cameraroll #littlejoys #cameracrumbs #photodump❤️

As the seasons start to shift, it’s a great time
As the seasons start to shift, it’s a great time to welcome a little more hygge (a danish concept that is all about creating a quality of coziness and comfort) into our lives 🤎🧸

The focus shifts away from “things” and leans more into small rituals that make you feel grounded, content and present in the moment 

Here are 6 ways to add more hygge into your daily routines:

✨create cozy morning rituals✨

Instead of rushing into the day, try adding one or two elements to your mornings that feel a bit more calm and intentional. For example you can play soft music while you get ready or light your favorite candle while sipping on your coffee ☕️ 

✨make meals feel special ✨

Make mealtime extra cozy and mindful by putting away electronics, using your favorite plates & glassware, or making dishes that evoke a sense of nostalgia and childhood comfort 

✨ add touches of warmth & softness✨

Keep extra blankets nearby, switch to lamps or candlelight in the evening, and rotate in seasonal accents to make your home feel more inviting 

✨bring nature inside✨

Hygge is all about being connected to the natural world — so open up the window to let the crisp air in, buy yourself a seasonal bouquet, or use pumpkins to decorate your home 

✨make time for connection✨

Life is all about who we share it with and cozy season is a great excuse to meet your friend for a PSL, have more family dinners, and host comforting gatherings with loved ones 

✨embrace slow evenings✨

Create a sense of calm before bed by creating slow, intentional rituals. Make a cup of tea, read a book or do a calming hobby, and put on comfy loungewear 

How are you adding a little more coziness into your routine this autumn? 

#fallmood #fallvibes #cozyseason #littlejoys #cozyrituals #comfortcreator #softwellness

I don’t know who needs to hear this but cozy hob
I don’t know who needs to hear this but cozy hobbies are 100% the self-care we all need in this busy season of life 🎨 

I’ll be sharing some of my personal favorites all season long and the first up are these adorable watercolor books… which are basically the adult version of coloring

They’re the perfect activity to unwind, get creative and intentionally get off your phone 😉. Bonus — each page includes a step by step so they are very beginner friendly AND they only take about 10-15 min. Perfect for squeezing in when you’re short on time but need a min to just “be” 

Let me know if you’re excited to see more cozy crafts & hobby ideas for fall and the upcoming holiday season! I have lots of new things I want to try and can’t wait to share 🤎

#cozyhobbies #hobbies #selfcaretips #fallvibes #autumncrafts #autumnselfcare #intentionalliving #mindfulmoments #softwellness #happyhabits

Say hello to your new cutie cocktail for the autum
Say hello to your new cutie cocktail for the autumn season that’s PERFECT for hosting friends! 🍎 It’s light, refreshing and so easy to turn into a mocktail as well 

SAVE this recipe and let me know if you’ll be giving it a try: 

✨2oz bourbon 
✨3oz apple cider 
✨ juice from 1/2 lemon 
✨ @drinkolipop Crisp Apple soda 

Add the first 3 ingredients over ice in a cocktail shaker and shake well! Pour evenly into two glasses (or the empty Olipop cans for extra cute presentation) and top with the crisp apple soda

Garnish with a lemon wedge and sprig of rosemary! 

✨If you want to make an N/A version just replace the bourbon with @seedlipdrinks Spice 94 ✨

Cheers! 

#autumnsips #fallvibes #applecidercocktail #applecidermocktail #balancedliving

Nothing brings me more joy than resetting our home
Nothing brings me more joy than resetting our home for a new season and Fall decor is always so cozy and charming! 🍁🍄‍🟫 Most of what you see is from years past but I did add a few new finds to my Autumn home decor collection (like this cuuute acorn basket) 

The floating candles were originally for my Hogwarts Happy Hour party that I hosted a couple years ago, and even though they may feel a bit “Halloween” I kind of love the ambience they give in the evenings ✨

Comment “HOME” to get a link with everything you see here 

Have you decorated for Fall yet or are you clinging onto the final days of summer? 

#fallvibes #pinterestaesthetic #fallaesthetic #falldecor #autumnfinds #falliscoming #romanticizelife #smalljoys

For all my fall loving girlies, I’ve created the
For all my fall loving girlies, I’ve created the ultimate 𝐂𝐎𝐙𝐘 𝐅𝐀𝐋𝐋 𝐒𝐓𝐀𝐑𝐓𝐄𝐑 𝐊𝐈𝐓, filled with all kinds of inspiration and ideas to make the most of the season ahead 🍁🍂

Swipe through to find: 

✨ Autumn affirmation & journal prompt 
✨ Summer to Fall outfit breakdown 
✨ Cozy Fall Haul with pieces I’m eyeing 
✨ Nail inspo with 2025 color trends 
✨ Autumn bucket list 
✨ Cozy hobby ideas 
✨ Apple cider cocktail recipe 
✨ Fall party ideas to host for friends
✨ Autumn movie night bingo 

𝐀𝐧𝐧𝐧𝐝 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐡𝐞 𝐝𝐞𝐞𝐭𝐬 𝐨𝐧 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐳𝐲 𝐟𝐚𝐥𝐥 𝐡𝐚𝐮𝐥 𝐣𝐮𝐬𝐭 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 “𝐚𝐮𝐭𝐮𝐦𝐧” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐚 𝐥𝐢𝐧𝐤! 🍎

I’ll be sharing lots of cozy routines, hobbies, crafts and recipes throughout September so I hope you stick around to celebrate the seasonal transition with me ☺️

#autumnmood #falliscoming #fallvibes #romanticizeyourlife #fallmood #fallinspiration #autumnmoodboard #fallingforfall


The ‘ber months are officially here! 🍁🌻🎃 A few things I’m looking forward to this season:

✨ movie nights in the backyard 
✨ autumn adventures with our baby 
✨ all things pumpkin spice 
✨ hosting fun gatherings with friends 
✨ leaf peeping hikes with the pups 
✨ doing all the cozy crafts & hobbies 
✨ baking apple cider donuts 

Who else is ready for all things autumn? 🍂 

#autumnmood #gilmoregirls #fallvibes #romanticizeyourlife #iamanautumn #falliscoming #fallmood #fallinspiration #pinterestaesthetic

Snippets from the sweetest picnic potluck with the
Snippets from the sweetest picnic potluck with the moms & minis to celebrate the end of summer 💛🧺

Send this to someone you want to do this with! 

#newmoms #momlife #romanticizeyourlife #picnicinthepark #picnictime #momfriends

There’s nothing quite as blissful as a slow, Sun
There’s nothing quite as blissful as a slow, Sunday morning. 🌸 Swipe for a menu of activities that you can incorporate into your weekend routine to bring a little more joy to your day 💫

Which of these will you be doing today? 

#happyhabits #smalljoys #intentionalliving #wellbeing #selfcaretips #slowliving #softgirlaesthetic #sundayreset


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Spend a cozy morning filled with a few of my fav f Spend a cozy morning filled with a few of my fav feel good rituals that set the tone for the day 🤎 … and since my day really starts around 6am with bbg, I really cherish this “me time” during her first nap

You all know I love my “move, nourish, self-care” formula for mindful morning routines and this time, that looked like:

✨making my bed (the love for gingham continues) 
✨a BIG second pumpkin spice cake coffee topped with cinnamon in my Luke’s Diner mug 
✨B and I baked a homemade pumpkin cinnamon sourdough loaf together (my first time!) and it is sooo good
✨ never skipping the skincare essentials, especially a chilled balm for these tired mama eyes 
✨ a chocolate brown matching set is def the vibe this season 
✨ squeezed in a 30 min barre sculpt workout and it was spicy 

I hope you all have a lovely Friday eve! 🧸 

#morningroutine #morningslikethis #fallvibes #autumnreset #softliving #cozylifestyle #hygge #cozyseason #healthyandhappy #smalljoys
It’s me, hi, I’m the problem it’s me 🤎 (f It’s me, hi, I’m the problem it’s me 🤎 (fall edition 😉)

#romanticizeyourlife #fallgirl #autumniscoming #cozyseason #softliving #healthyandhappy #littlejoys
This is your sign to celebrate Harry Potter season This is your sign to celebrate Harry Potter season with an outdoor movie night! We added all the cozy fixin’s with lots of blankets, a roaring fire, candlelight and of course s’mores and sips✨💛🪄

{you can find the recipe for the apple cider cocktails in one of my previous reels}

Send this to someone you want to have a Harry Potter outdoor movie night with! 

#harrypotterseason #falliscoming #cozyseason #cozyvibesonly #datenightideas #cozyathome #autumnvibes🍁 #harrypotteraesthetic #outdoormovienight
One thing motherhood has taught me? Life becomes i One thing motherhood has taught me? Life becomes instantly sweeter when you learn to stop measuring days by how 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘷𝘦 you are and focus instead on how 𝘱𝘳𝘦𝘴𝘦𝘯𝘵 you can be 🤎 

#lifelately #cameraroll #littlejoys #cameracrumbs #photodump❤️
As the seasons start to shift, it’s a great time As the seasons start to shift, it’s a great time to welcome a little more hygge (a danish concept that is all about creating a quality of coziness and comfort) into our lives 🤎🧸

The focus shifts away from “things” and leans more into small rituals that make you feel grounded, content and present in the moment 

Here are 6 ways to add more hygge into your daily routines:

✨create cozy morning rituals✨

Instead of rushing into the day, try adding one or two elements to your mornings that feel a bit more calm and intentional. For example you can play soft music while you get ready or light your favorite candle while sipping on your coffee ☕️ 

✨make meals feel special ✨

Make mealtime extra cozy and mindful by putting away electronics, using your favorite plates & glassware, or making dishes that evoke a sense of nostalgia and childhood comfort 

✨ add touches of warmth & softness✨

Keep extra blankets nearby, switch to lamps or candlelight in the evening, and rotate in seasonal accents to make your home feel more inviting 

✨bring nature inside✨

Hygge is all about being connected to the natural world — so open up the window to let the crisp air in, buy yourself a seasonal bouquet, or use pumpkins to decorate your home 

✨make time for connection✨

Life is all about who we share it with and cozy season is a great excuse to meet your friend for a PSL, have more family dinners, and host comforting gatherings with loved ones 

✨embrace slow evenings✨

Create a sense of calm before bed by creating slow, intentional rituals. Make a cup of tea, read a book or do a calming hobby, and put on comfy loungewear 

How are you adding a little more coziness into your routine this autumn? 

#fallmood #fallvibes #cozyseason #littlejoys #cozyrituals #comfortcreator #softwellness
I don’t know who needs to hear this but cozy hob I don’t know who needs to hear this but cozy hobbies are 100% the self-care we all need in this busy season of life 🎨 

I’ll be sharing some of my personal favorites all season long and the first up are these adorable watercolor books… which are basically the adult version of coloring

They’re the perfect activity to unwind, get creative and intentionally get off your phone 😉. Bonus — each page includes a step by step so they are very beginner friendly AND they only take about 10-15 min. Perfect for squeezing in when you’re short on time but need a min to just “be” 

Let me know if you’re excited to see more cozy crafts & hobby ideas for fall and the upcoming holiday season! I have lots of new things I want to try and can’t wait to share 🤎

#cozyhobbies #hobbies #selfcaretips #fallvibes #autumncrafts #autumnselfcare #intentionalliving #mindfulmoments #softwellness #happyhabits
Say hello to your new cutie cocktail for the autum Say hello to your new cutie cocktail for the autumn season that’s PERFECT for hosting friends! 🍎 It’s light, refreshing and so easy to turn into a mocktail as well 

SAVE this recipe and let me know if you’ll be giving it a try: 

✨2oz bourbon 
✨3oz apple cider 
✨ juice from 1/2 lemon 
✨ @drinkolipop Crisp Apple soda 

Add the first 3 ingredients over ice in a cocktail shaker and shake well! Pour evenly into two glasses (or the empty Olipop cans for extra cute presentation) and top with the crisp apple soda

Garnish with a lemon wedge and sprig of rosemary! 

✨If you want to make an N/A version just replace the bourbon with @seedlipdrinks Spice 94 ✨

Cheers! 

#autumnsips #fallvibes #applecidercocktail #applecidermocktail #balancedliving
Nothing brings me more joy than resetting our home Nothing brings me more joy than resetting our home for a new season and Fall decor is always so cozy and charming! 🍁🍄‍🟫 Most of what you see is from years past but I did add a few new finds to my Autumn home decor collection (like this cuuute acorn basket) 

The floating candles were originally for my Hogwarts Happy Hour party that I hosted a couple years ago, and even though they may feel a bit “Halloween” I kind of love the ambience they give in the evenings ✨

Comment “HOME” to get a link with everything you see here 

Have you decorated for Fall yet or are you clinging onto the final days of summer? 

#fallvibes #pinterestaesthetic #fallaesthetic #falldecor #autumnfinds #falliscoming #romanticizelife #smalljoys
For all my fall loving girlies, I’ve created the For all my fall loving girlies, I’ve created the ultimate 𝐂𝐎𝐙𝐘 𝐅𝐀𝐋𝐋 𝐒𝐓𝐀𝐑𝐓𝐄𝐑 𝐊𝐈𝐓, filled with all kinds of inspiration and ideas to make the most of the season ahead 🍁🍂

Swipe through to find: 

✨ Autumn affirmation & journal prompt 
✨ Summer to Fall outfit breakdown 
✨ Cozy Fall Haul with pieces I’m eyeing 
✨ Nail inspo with 2025 color trends 
✨ Autumn bucket list 
✨ Cozy hobby ideas 
✨ Apple cider cocktail recipe 
✨ Fall party ideas to host for friends
✨ Autumn movie night bingo 

𝐀𝐧𝐧𝐧𝐝 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐡𝐞 𝐝𝐞𝐞𝐭𝐬 𝐨𝐧 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐳𝐲 𝐟𝐚𝐥𝐥 𝐡𝐚𝐮𝐥 𝐣𝐮𝐬𝐭 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 “𝐚𝐮𝐭𝐮𝐦𝐧” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐚 𝐥𝐢𝐧𝐤! 🍎

I’ll be sharing lots of cozy routines, hobbies, crafts and recipes throughout September so I hope you stick around to celebrate the seasonal transition with me ☺️

#autumnmood #falliscoming #fallvibes #romanticizeyourlife #fallmood #fallinspiration #autumnmoodboard #fallingforfall
The ‘ber months are officially here! 🍁🌻🎃 A few things I’m looking forward to this season:

✨ movie nights in the backyard 
✨ autumn adventures with our baby 
✨ all things pumpkin spice 
✨ hosting fun gatherings with friends 
✨ leaf peeping hikes with the pups 
✨ doing all the cozy crafts & hobbies 
✨ baking apple cider donuts 

Who else is ready for all things autumn? 🍂 

#autumnmood #gilmoregirls #fallvibes #romanticizeyourlife #iamanautumn #falliscoming #fallmood #fallinspiration #pinterestaesthetic
Snippets from the sweetest picnic potluck with the Snippets from the sweetest picnic potluck with the moms & minis to celebrate the end of summer 💛🧺

Send this to someone you want to do this with! 

#newmoms #momlife #romanticizeyourlife #picnicinthepark #picnictime #momfriends
There’s nothing quite as blissful as a slow, Sun There’s nothing quite as blissful as a slow, Sunday morning. 🌸 Swipe for a menu of activities that you can incorporate into your weekend routine to bring a little more joy to your day 💫

Which of these will you be doing today? 

#happyhabits #smalljoys #intentionalliving #wellbeing #selfcaretips #slowliving #softgirlaesthetic #sundayreset
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