This is the last video in our series focused on stretches and myofascial release techniques targeting the muscles along the ribs. All of these videos are available as Shorts on our YouTube channel: @fireflycommunity.

Try these techniques this week and see how you feel. Are you able to take deeper, fuller breaths after one or more of these practices? Start gently, and back off if you experience pain.

I’ll keep sharing tidbits I learned in the Myofascial Release Course I took this month. I’ll also be selling RAD myofascial release tools soon, so stay tuned for more information.

I hope you found these videos helpful.

For a more subtle side body stretch, check out our video about the yin yoga pose Bananasana. Follow us on YouTube @fireflycommunityllc for more content. Stay tuned for our next video about self-myofascial release for the intercostal muscles.

If so, it could be due to restriction in your side body from tight muscles. I’ve put together a three-part YouTube Shorts series focused on stretches and myofascial release techniques that target the muscles along the ribs: the intercostal muscles, serratus anterior, and latissimus dorsi.

In this first video, I demonstrate the gentle yin yoga pose, Bananasana, which provides a subtle lateral stretch of the obliques, intercostal muscles, and IT band to create space for deeper, fuller breaths.

Stay tuned for two more videos in this series.

Besides local outings, I went to Florida for a few days to see some high school friends. I love that even though the decades have taken us all to different states and circumstances, we always pick up right where we left off. I attended the Iconic Tour (En Vogue, TLC, and Salt-N-Pepa) concert with my friend Tiffany. It made sense that she and I said yes to traveling for this concert, since we went on a road trip after graduation and spent our first year of college together. Many of the songs performed were the soundtrack to those years and flooded us with memories. We had a blast.

I was home only a week before I was back on a plane, this time to Maine, where I led a retreat in Bar Harbor. Even though I grew up in neighboring NH, I had never been to Acadia National Park, so I was especially excited to see the East Coast fall colors. The maples were already showing off their brilliant red, while the oak trees were mostly still green with touches of orange. The birch trees were golden, creating a beautiful scene as we hiked at Jordan Pond, explored the carriage roads on e-bikes, and watched the sunrise from atop Cadillac Mountain (the first place in the US to see the sun come up).

The group gelled well, as I knew they would, and we had a blast kayaking Frenchman’s Bay, taking photos of the wild turkeys in the backyard orchard of the house we were staying at, and laughing over shared meals. The five days we spent together went by quickly, and then it was time for John and me to head to the next leg of our trip.

On Wednesday morning, the group dispersed, and we made the long drive across Maine into the White Mountains of NH. The views of the hillside blanketed in yellow, orange, green, and red reminded me why fall was always my favorite time of year growing up in NH. Colorado-native John was so impressed that he said we should always go back east in October.

We made it to our hotel in Franconia and sought out a local brewpub for an early dinner. Despite it being only 3:30 p.m., the place was busy, so we sat at the bar, which turned out to be serendipitous. The bartender heard us talking about the hike we were doing the next day and shared tips from his experience on the popular loop. We knew rain was forecast for the next day, so we strategized which trail to start on in case we had to turn back due to bad weather on the exposed ridge. I LOVED my vegan sweet potato burger and fries, which were great fuel for the big day ahead. After dinner, we walked the short Main Street, where I picked up peanut butter fudge for my Mom and treats to bring home to our dogs.

The next morning, we headed to the trailhead. Other cars were there, but there was plenty of parking. We set out on what was supposed to be an 8-mile loop. I had read that the Falling Waters trail had recently been rerouted to make it less steep and avoid erosion, so I prepared for a bit more than an 8-mile outing. In the west, the trails have more switchbacks than in the east, so gaining over 4,000 feet of elevation was going to be challenging, which is why I opted to check a bag for this trip to bring my hiking poles. I was sure glad I had them as we picked our way up the slippery rocks toward the ridge.

We made it to the top of Little Haystack, where we found it completely socked in with fog and clouds. Some other hikers opted to turn around and go back down the same way rather than cross the ridge in the wind. We put on our hats and gloves, zipped up our rain jackets, and pressed on. The whole time we were on the ridge, visibility was only about 20 feet, and the wind whipped from the left. I was grateful for the short patches of trees. They weren’t tall, but they were big enough to provide some cover. My layers kept me warm and dry as we crossed the summits of Lincoln and Lafayette. There were no noticeable markers at the summits, and we had no views, so we stopped only briefly so I could eat a quick snack.

As we started down Lafayette toward the Greenleaf Hut, the wind was now in our faces, and my hands started to get cold. I moved slowly over the rocky trail. The clouds were moving quickly, and we caught glimpses of the hut below and the colorful trees on the mountains across from us. We took photos as the gray clouds began to lift off the mountain. We passed through a brief patch of light hail, but by the time we reached the hut, it was clearing even more. We heard thunder in the distance as we ate our snacks in the hut, which provides food and shelter for those hiking the Appalachian Trail.

We were glad we chose the direction we did as we started down Old Bridle Trail because there were lots of lookouts. As the fog cleared even more, we got views back toward the ridge that let us see what we had just hiked across. The hillsides were beautiful, with deciduous trees mixed with pine. We stopped many times for photos, and the hiking itself was slow going. There were lots of rock slabs that I had to scoot down on my butt or turn and go backward to find the best footing. We chatted with others making their way up toward the hut, including one guy on a mountain bike! I could barely believe it was considered a hiking trail, let alone a bike trail. We wished him luck and continued on.

As we made our way back deep into the trees, the clouds rolled back in, and a light rain began to fall. The canopy overhead kept us mostly dry, but my body was starting to feel the effects of the steep trails. I kept checking my watch, noting that we were moving significantly slower than our usual 20-minute-per-mile pace. At least two miles of the loop (one on the uphill and one on the downhill) took over an hour each. After my watch buzzed to let me know we had reached eight miles, the mental fatigue set in. I was prepared for a little more than eight, but by the end it was over nine miles! My feet and knees were sore, and I was getting hungry! Finally, we got back to the car, where I changed into flip-flops and looked up the closest restaurant with vegan options.

After lunch, we drove south to my parents' house, where we stayed that night before heading to my brother’s place the next night. We had a quick visit with my family, then boarded a flight home the next day. We had to change our route because the hurricane made our original itinerary through Nashville no longer viable. We had only a 40-minute layover in Baltimore, so I was extra worried about my checked bag making our connection. The app provided tracking, so I was relieved when, at our gate, I saw my bag had been loaded onto the plane for our second leg.

We made it back home that evening, where our two dogs and two cats greeted us enthusiastically, and we enjoyed a quick dinner of food we had picked up along the way. I started some laundry and packed a bag for the next day. I was scheduled to be in Denver by 7 a.m. for a weeklong myofascial release training. That’s where I am now – on our breakfast break. I drove back and forth the first two days, but on Tuesday I checked into the hotel and spent the next two nights. Luckily, my body is still on Eastern Time, so getting up at 5 a.m. each day has been fine. Today is the last day and I can’t wait to share what I’m learning with my yoga students.

This is a long way to explain where I’ve been and what I’ve been up to. I’ll be happy to be home for the next couple of weeks before I head out on my next adventure – a writing conference in Kauai!

My little bird bath has become the talk of the town among the robins. I counted over a dozen birds on or around it this morning, and at one point, at least nine were sipping the water at the same time. All this activity has captured my cat’s attention and mine. Every time I’m at the kitchen sink or by our bathroom sink, I can look out to see who is at the bath. Whenever I walk onto the deck for a closer look, the robins scatter, so I had to take the video (zoomed in) from the bathroom window.

Scattering the robins allows the smaller birds to come in and grab a quick sip. The nuthatches are the bravest and will try to squeeze in even when a robin or two is still in the vicinity. The dark-eyed juncos and song sparrows wait until the robins are farther away. A northern flicker has made a few appearances as well.

I’m not sure whether it’s because I’m nearing 50 and bird-watching is a rite of passage at midlife, or because I’ve finally slowed down enough to notice, but I’ve found great joy in watching birds. There’s so much activity to witness if you pause long enough to pay attention. I’ve become so interested in the world of birds that I’ve signed up for a bird-watching outing with the local Audubon Society this weekend. The bonus is that it’s in an area I’ve never explored before. I love finding new places to hike off the beaten path.

The male hummingbirds have mostly left the area, but several female broad-tailed hummingbirds still frequent the feeders and flowers. A calliope hummingbird even stopped by. They occasionally flutter close by, which I like to think is them saying “thank you” for providing them with food sources all season. They seem curious about the cats, who are only allowed to hang out with me on the deck if they behave themselves. I remind the cats that the hummingbirds are our friends, and if they get that look in their eyes that they’re thinking of pouncing, they go inside.

I know the hummingbirds will leave soon, but I take comfort in knowing that some birds will stay year-round. The mountain chickadees and Townsend’s solitaires (who sing so beautifully) will keep me entertained through the cold months. In the meantime, I’ll keep the bird bath full of clean water for these thirsty robins!

When I worked in the corporate world, I took the day off if my birthday fell on a weekday. Now that I’m my own boss, I decide what work I do (if any) on my big day. This year, I’ll teach my regular Wednesday yoga class, but I’ll also make time for a hike with the dogs in place of my usual weekly visit to the gym and a birthday dinner at one of my favorite restaurants.

September is my favorite month of the year, and I celebrate the entire month. In addition to plans for my actual birthday, I’m scheduled to get a massage, have dinner with family, invite friends over to enjoy drinks on the deck, attend a SUP yoga class, go to Florida for a few days for a concert with my bestie, go camping twice, catch a soccer game, and attend a Candelight concert. It’s going to be a great month!

I often forget how old I am and occasionally slip up, telling someone I’m 38 instead of 48 when they ask. I catch myself when I see the puzzled look on their face. While there are lots of things that aren’t fun about being on the verge of 50, I remind myself that aging is better than the alternative.

I’ve started making a list of things I’d like to do when I turn 50, and I’d love your help adding to it. My fellow Virgos can probably relate to the desire to make a list. I’m hoping to have 50 items that are challenging but doable. I want to balance reason with dreaming big.

I already have several ideas, and many have multiples of five attached (e.g., attend 50 yoga classes, go to five concerts). I’d like my list to include a mix of things that support physical, mental, emotional, and spiritual health. I love to travel, so I’m already cooking up some great trips for next year. I like learning new things, so I’m not afraid to add something to the list that I’ve never done before.

If you have an idea for my list, comment on this post. I’d love your help in creating a fun 50th year that challenges me and supports my well-being. Thanks in advance for your help!

SUP yoga invites you to slow down, laugh a little, and approach familiar shapes with a beginner’s mind. You may have practiced Tree pose hundreds of times on land, but balancing on one leg on a paddleboard is something completely new. In this pose, the paddle becomes another point of contact with the board. Pressing down on the paddle with the hand on the side your leg is moving into tree gives you the support needed to bring your foot up to your ankle or inner leg.

The first time I successfully held a Headstand for any length of time was on a paddleboard. I’ve always loved being in and on the water (read more in my post The Power of Blue Spaces), so I was less afraid of falling into the water than of tumbling backward in the studio. Because your core is already engaged to balance on the board, an arm balance such as Crow pose almost becomes easier on the paddleboard; just be sure to look forward rather than back.

When you’re just getting started, modify standing poses to feel grounded. In Warrior I, place your back knee on the board and bring your lower leg across the board to cover more surface area. When you’re ready to practice with the back knee lifted, be sure your feet are on their own tracks when planting the back foot.

The most accessible poses are those in which your points of contact with the paddleboard are on opposite sides of the board. For example, Revolved Triangle and Revolved Half Moon poses are easier than Triangle or regular Half Moon because your opposite hand balances out the position of your grounded foot. Prep your body for the rotation required in these poses by doing some twists and postures to lengthen your side bodies before moving into these shapes.

The goal of any SUP Yoga class I teach is for the practice to feel creative and fun again. I hope practitioners take that sense of play back to the mat when they return to land.

If you plan to head out onto the water, keep these safety tips in mind:

• Always carry a life vest (PFD) and a noisemaker in case of an emergency. For SUP yoga, waist PFDs are great; just be sure a cartridge is attached in case you need to inflate it.

• Avoid falling backward by trying to fall to the side. If you fall into the water, don’t panic; swim back to the board, grab the handle, and reach across the board to pull yourself back up. Once on the board, catch your breath and start again.

• Weather can change quickly. Check the weather and be sure it’s not too windy and that no storms are forecast. The WeatherBug app provides information about lightning and wind. If it’s safe to go out, always paddle into the wind first to make the paddle back easier. If you are caught in the wind, drop to your knees and paddle back.

• If you encounter waves or a boat wake, face the nose of the paddleboard into the wave (perpendicular to it).

• When choosing a spot on the lake to practice, check the depth of the water with your paddle to be sure it’s deep enough so you won’t get hurt if you fall in.

• Remember the board’s center of gravity is the handle, so keep your weight over the handle when possible. When paddling, stand with your feet hip-width apart, parallel to each other on either side of the handle, with a slight bend in your knees so you’re not too rigid.

• Stay aware of your surroundings.

Most importantly, keep an open mind, let go of expectations and preconceived notions about the poses, and have fun! I have a few SUP Yoga classes left this season. Join me on Sunday, August 23 or 30 or September 6, at Bear Creek Lake Park. Register through Rocky Mountain Paddleboard here. Use code firefly5 for $5 off the regular price. I hope to see you on the water!

Try this Isometric Reset:

1️⃣ Lie on your back with arms in “Cactus” (90 degrees).

2️⃣ Test your rotation by bringing your forearms toward the floor.

3️⃣ If your shoulders round forward, return to Cactus, press your elbows into the floor for 5 seconds, and release. Repeat two more times.

4️⃣ Retest

End with a side-body tabletop stretch to create space from your hips to your armpits.

Final video in this series coming up: Hip mobility and releasing the psoas.

To gain true, functional range of motion, we have to gently show the nervous system that expanded movement is safe. Stay tuned for our next video where we run through a quick posture self-test you can do in front of a mirror.

This video and the rest of the series will be posted on our YouTube channel. You can subscribe here.

I’m still not exactly sure how many hatchlings there were, but it was about two weeks of seeing a face at the nesting box door. Who knows how long each one stayed there, blocking the entry and taking every bite of food delivered by the mom and dad. There were a few times I saw swallows swooping around above the tree, whom I assume were other fledglings, since the parents were busy catching insects to feed their hungry babies. There were also plenty of curious nuthatches bopping around in the tree and even sitting on top of the nesting box now and then.

I realize this is at least my third post devoted to birding, and I’m sure some of my other posts mention birds. Even though watching them distracts me from work I should be doing, there’s something incredibly relaxing about having so much nature around.

The Rufous Hummingbirds showed up early this year and have been dive-bombing the Broadtail Hummingbirds that try to drink from my two feeders. I love that the female Broadtails trust me enough to buzz around the flowers I planted in pots on the deck for minutes at a time, even with me sitting three feet away with a cat in my lap. They know I will protect them, and my presence keeps the Rufous at bay for at least a little while.

The bird bath saw a flurry of activity last week during some particularly hot days. Besides the Robins, who were the only ones I saw bathing early in the season, there have been a group of Red-Breasted Nuthatches (I think), a Northern Flicker, and some sparrows. There were days when I cleaned and refilled it a few times to keep everyone happy.

The decrease in activity signals that summer is coming to a close soon. There are no more nests to watch. I’m left wondering which birds might move in next summer, which feels so far away. It has been a joy to watch the swallows with their fast swooping flights, so I’m hopeful they will return next year. The hummingbirds should be around for a while longer, and of course there are always Mountain Chickadees in the trees.

Monday night, while outside with the dogs, I heard an owl. The Merlin app identified the sound as a Great Horned Owl. After we came inside, Tessie and I stood on the deck for a bit to listen to the hoots coming from somewhere up the crag behind the house.

As the hustle and bustle of summer winds down, I’ll keep listening and watching, hoping to catch glimpses of the wonderful world of birds.

When it comes to mobility, joint health, and stress regulation, consistency will always beat intensity.

Here is why short, daily practices do more for your body than one massive weekly workout:

🧽 Tissue Hydration: Your connective tissue (fascia) relies on regular movement to stay hydrated and mobile. Daily micro-doses keep you from feeling stiff.

🧠 Nervous System Reset: Daily practice acts as a regular “safety signal” to your brain, reducing stress.

🚀 Habit Momentum: Showing up on your mat for just 5 or 10 minutes reinforces a daily habit of self-care that builds over time.

Stop waiting for the “perfect” block of time. Roll out your mat, take a few conscious breaths, and celebrate showing up for yourself today!

You can also view this video on our YouTube Channel, Firefly Community LLC.

The anniversary weekend was busy, with Yoga on the Rocks, teaching SUP yoga, and getting chores done, but we decided to take the girls on an adventure up their first 14er on Sunday afternoon to escape the heat.

After our Sunday morning responsibilities were complete, we ate lunch and then packed our bags. After a boring weekend for them, the dogs saw me put their treats in my bag and got excited. It was their signal that they were going along for this outing.

We drove through Evergreen, then turned and headed up the road toward Echo Lake, where we used to go regularly during the summer when Ella needed her wheels for walks. It was the perfect escape with her because of the cooler temperatures at that elevation and the fairly wide, flat path by the lake.

This time, though, we took the turn up the road to Mount Blue Sky. You have to purchase a timed entry, and we arrived right on the dot at our time (1:00 pm). The ranger gave us some advice and sent us on our way.

As we started driving up the mountain, John and I talked about how neither of us had ever gone up there, always thinking it was so close that we could do it anytime. Tessie stood in the middle, watching out the windshield the whole way, and Mala sniffed the fresh mountain air through the open windows. It had been 87 degrees at home, so we were happy to see the truck’s temperature reading was only 72 when we got to the Summit Lake parking area.

We strapped on our packs, grabbed our hiking poles, leashed the dogs, and were off!

The girls wanted to check out all the new smells, so we spent a lot of time by the lake before starting the trail up the mountain. There were big rocks to climb over, and Mala misjudged a couple of times, slipping. At 11, we tend to worry about her a bit more these days, but we didn’t need to – she’s still a great rock climber!

Along the way, I reminisced about why I never took Ella on another 14er after she practically dragged me up Quandry when she was young. Ella always had summit fever. On that hike, she could see the summit for much of the trail and was determined to get there quickly. We talked about how Mala has never hiked a 14er. On our big adventure last summer, we reached about 12,500 feet above sea level while crossing West Maroon Pass between Aspen and Crested Butte.

We took a break at a spot overlooking Chicago Lakes, the destination of one of the long hikes we did last summer while training for our grand adventure. Then we pushed on and reached the summit of Mount Spalding at 13,842 feet. With the challenging terrain and low oxygen levels, our hiking pace was much slower than our typical 20-minute miles, so we kept our eyes on the distant clouds.

We continued on the trail toward Mount Blue Sky, but after climbing a bit, we decided to turn around. The trail was getting rockier and harder to follow. Tessie was nervous with all the marmots around, which make a noise that sounds like a smoke detector beeping. The girls were happy to turn around and head back to the lake. We enjoyed the expansive mountain views in all directions and the abundant wildflowers.

After returning to the car, we continued driving to the summit. We saw some mountain goats along the way, and I picked up a tuft of fur from the ground for the dogs to sniff – Tessie tried to eat it, of course. We reached the parking area and walked the last 1/4 mile to the summit. It was a good thing we didn’t try to hike the whole way, because it was already 5:00 p.m. by then.

We saw more mountain goats and even some bighorn sheep along the road on the way down, so Tessie kept watch. We’re glad we were able to make it work and get all of us to the top of Mount Blue Sky on a random Sunday afternoon. We feel fortunate to live somewhere surrounded by so much beauty and endless opportunities to spend time in nature.

Seventeen years ago, that heart attack could have ended my life, but instead I’m alive and well – able to hike, bike, and run on mountain trails, paddle on lakes, practice and teach yoga, swim, write, and enjoy this wonderful life.

It’s easy to fall into a comfortable routine, but doing new things keeps your brain sharp, your body fit, and your heart full.

What’s one thing you can do this week to celebrate life?

In high school, my favorite class was Advanced Placement English, and I enjoyed writing poetry. My SAT scores told the story of someone equally proficient in math as in reading and writing. I kept writing poetry into my young adulthood and filled journals with lyrics from songs I loved, always secretly wishing I could write lyrics myself.

Yet I kept telling myself the same story throughout my life. “I wish I were more creative or good at art, but I’m just not.” I majored in Business in college, thinking it was the most practical choice, and started my career in Human Resources while taking night classes to earn my Bachelor’s and Master’s degrees. At 27, I moved across the country and continued working in Human Resources until 2018.

After years of writing regular blog posts and newsletters, and even self-publishing my first book, I struggled to call myself a writer. I still didn’t identify with my obvious creativity. I felt that because I wrote non-fiction rather than fiction, I wasn’t a creative person.

I still enjoy music, and even though I’ve never written a full song, I write verses and choruses to the tunes of existing songs for each road trip we take. I journal for nearly every trip and occasionally paint, following tutorials I find on YouTube. I’m critical of nearly everything I paint, except for my favorite, an owl. Just a few weeks ago, to celebrate our ninth wedding anniversary, John and I went to a local pottery shop and spent a couple of hours painting - me, an owl mug, and John, a fox figurine with geometric shapes.

I continue to write weekly blog posts and the occasional poem, have published a Companion Journal for my first book, and am working on my next book. Last Christmas, I asked for 365 Days of Art in Nature. While I don’t do it every day, on the days I do, it’s a meditative practice.

I didn’t become a schoolteacher, as I always thought I would (after making money in the business world), but I do teach. Instead of teaching English in a high school or college, I teach yoga. I’m still learning new things all the time and enjoy traveling to experience new places and different cultures. Maybe, just maybe, I’m a creative after all.

What’s a limiting belief or old story you tell yourself that simply isn’t true? 

We departed Colorado on Thursday morning, drove through Wyoming, and arrived in South Dakota, where we stayed at a hotel in Rapid City that is also a convention center and has a water park. If I had known there would be waterslides, I would have packed a swimsuit! I can’t resist a good waterslide.

On Friday, we started the day with a quick pit stop at the famous Wall Drug shops, then visited Badlands National Park. The Lakota peoples originally called the region mako sica, which translates to “land bad,” because the rugged terrain, extreme temperature fluctuations, and lack of water made the area incredibly difficult to cross or live in. Dogs aren’t allowed on the hiking trails, so our visit was limited to the many overlooks along the loop road, but it was worth it to have them with us. I was surprised to see prickly pear cacti in bloom in the park – I didn’t expect to find cacti that far north.

We headed back to Rapid City for lunch in a park. Mala was happy to roll in the grass and burn off some energy after spending the morning in the car. Rapid City has a number of nice parks and is a larger, more sprawling city than I expected.

Next, we drove to North Dakota and set up camp at Buffalo Gap Campground near the south unit of Theodore Roosevelt National Park. We hiked a short part of the Maah Daah Hey trail, a 144-mile trail that (unfortunately) has many ticks! After dinner at the campsite, we went to Painted Canyon for sunset. None of us got much sleep that night because John kept finding ticks crawling on him and Mala. Tessie and I were spared and didn’t have any on us.

On Saturday morning, we packed up and drove the loop through the south unit of Theodore Roosevelt National Park, where we watched male bison near the road and took in the beautiful scenery. While the topography was similar to that of Badlands National Park, it was greener, with more trees and prairies. It was just as spectacular as the first time I visited 26 years ago!

From there, we drove to Watford City. Along the way, there were fields of yellow flowers, which I believe are canola crops. After lunch, we drove through the park’s north unit. There was a huge herd of bison, with many females and calves. Thank goodness Roosevelt fell in love with this place in 1883 and went on to establish the US Forest Service, proclaim 18 national monuments, and protect over 230 million acres of land (including five national parks, 150 national forests, and dozens of federal reserves).

We set up camp just outside the north unit of the park at the CCC campground. After we all settled into the tent, I opened the weather app and found a tornado alert for 18 counties in North Dakota. Looking outside, we still saw patches of blue sky, so we wondered whether we would experience any of the bad weather where we were. After a bit of discussion, John found another tick on him, and that was the final straw. We broke down camp and headed to a hotel in Watford City.

Soon after settling into the hotel, we started receiving alerts on our phones about potential 80-mile-per-hour winds and severe thunderstorms. We closed the shades and were glad to be in the hotel rather than in the tent. The wind was fierce, and there was a lot of lightning and rain, but we stayed cozy and dry in our room.

After a good night’s sleep, we awoke to blue skies. Aside from some debris and downed trees in the surrounding area, you would never have guessed anything had happened the night before.

We drove all the way to Custer, South Dakota, where we stopped for lunch before heading to our cabin at Sylvan Lake in Custer State Park. As we pulled up to the cabin, we all noticed it was the exact same one we had stayed in four years earlier during Tessie’s first road trip as a Wild Western Wanderer. The girls were either just really happy to be out of the car or they recognized the cabin, because they leaped out and ran right up the steps. We went for a hike on the Sunday Gulch Trail, had dinner outside the cabin, and then watched the sunset over the lake.

In the morning, we got up early and went for a paddle. It was quiet and peaceful – even Tessie was silent as we paddled around the lake a couple of times. The first time we SUP’d on this lake with her, when she was six months old, her barking echoed off the rocks. She’s all grown up now.

We packed up the car and took one last walk by the lake before driving six hours home. We were a bit overwhelmed by the traffic once we crossed into Colorado after several days in open spaces with so few people.

We enjoyed the trip, but we’re happy to be back in Colorado. I’m grateful for these opportunities to see what a vast, beautiful, and varied country we’re so lucky to live in, and to take the dogs with us. We truly lead charmed lives.

Clockwise from top: Mala and Tessie in Badlands National Park, John and Carrie at Painted Canyon in Theodore Roosevelt National Park, the family at Sylvan Lake, the family at our cabin in Custer State Park.

Yin Yoga is a passive, grounding practice in which we hold floor-based poses for 3 to 5 minutes. Unlike active “yang” exercises that target muscles, Yin safely stresses the body’s deeper connective tissues—including fascia, ligaments, and tendons. Retraining and hydrating these denser tissues is key to maintaining mobility and long-term joint health.

But Yin is also a workout for the mind. By staying still, we build deep body awareness, notice physical asymmetries, become more present, and anchor erratic energy.

⚠️ Safety Note: If you are hypermobile, use props to avoid sustained end-of-range motion and start with shorter holds!

Stay tuned for the next video in this series, where we break down the difference between Yin and Restorative yoga.

I get so much enjoyment from watching the hummingbirds buzz around, sometimes so close they make me jump, that I added the second feeder to ensure there was enough food for everyone. I also bought several hummingbird-friendly flowers to plant in pots on the deck. I want our yard to be a safe haven for the birds, so we added the second birdhouse and a birdbath this season. So far, I haven’t seen anyone use the bath, but small birds have been in and out of the birdhouse. I don’t put out birdseed because it attracts bears – we do live in the mountains, after all.

I was overjoyed on Monday as a female hummingbird kept hovering by the deck railing and, a couple of times, flew up to peck at the outdoor rug we put out over the weekend. I figured she was looking for nesting materials, and sure enough, that’s exactly what she was doing. By later that morning, she had built about half a nest on the top of the deck post, where there’s a bit of space between the deck and the post, just under the railing. While a bit hard to see from above, it’s quite visible from underneath. It’s been a few years since there’s been a hummingbird nest so close to the house and so easy to see, so I’m ecstatic. We named her Liza and can’t wait to watch her care for her young. Female hummingbirds do all the work in raising the young. Male hummingbirds do nothing but chase other hummingbirds away from the feeder (unlike the good dads - the wrens and chickadees).

While I was outside, a couple of small deer also passed through, climbing the hill toward the crag behind the house. I’m hoping to see the fox that lives in the area again one of these days, but the timing has to be right since they don’t linger. About a week ago, a black bear and a cub (maybe last year’s cub, since he seemed too big to be born this year) came through the yard. Mama knocked over the recycling bin, but we do a good job of rinsing all our recycling and keep the trash bin in the garage, so she didn’t bother rummaging through it and moved along quickly.

It took me a while to identify the birds exploring the new birdhouse because they always moved fast, and the only features I could really see were a white belly, dark top, and a short beak (so short, in fact, that one time I wasn’t even 100% sure it was a bird from the angle I was seeing it). But on Tuesday, they were making some noise as two of them kept swooping by our slider and landing on the roof and on the branches of the tree with the birdhouse. With the help of the Merlin app, I’ve decided they are Violet-green Swallows. The color just hasn’t been as visible due to the lighting and their speed of movement.

I look forward to many more hours on the deck, watching the wonderful world of nature unfold around me. I keep notes in my phone calendar app about when each year’s milestones occur (when nesting starts, when the little ones leave the nest, etc.), so I’ll be curious to see whether any mountain chickadees or wrens decide to nest in our other birdhouse. In 2024, the wrens settled into the house on June 26. I think it’s too late to hope for the chickadees, since last year the young left the nest on July 4.

I love living in a place surrounded by nature and feel privileged to work outdoors among the wonders of birds' lives and various other critters who call Evergreen home. I look forward to watching the new moms raise their broods this summer from my front row seat.