Body, Mind, & Spirit Articles

Article / Updated 09-18-2023

Pilates (pronounced puh-lah-teez and not pie-lates) is similar to yoga but emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, and so on. For this reason, Pilates develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than with other forms of exercise. The discipline emphasizes correct form instead of going for the burn. With so many exercise variations and progressions, you may have a hard time getting bored with Pilates. Pilates moves require you to engage virtually your whole body. At times, you may try to strengthen one muscle while stretching another. The moves take lots of concentration; you can’t simply go through the motions like you can on gym equipment. And then, for every move you think you’ve mastered, Pilates has another version that’s a little different and a little harder. Consider a move called rolling like a ball: You balance on your rear end, roll backward, and then roll back up into the balanced position again. This move requires a good balance of abdominal and lower-back strength and is deceptively tough. Pilates teaches you to think about how you use your muscles during your workout so you use them better in daily life. For instance, because much of the focus is on good posture and body mechanics, you stand and sit taller and walk more gracefully. Here's a bit of trivia: Pilates is named after its inventor, Joseph Pilates, a former carpenter and gymnast who invented the exercise for injured dancers. Many of the moves were inspired by yoga or patterned after the movements of zoo animals such as swans, seals, and big cats.

Article / Updated 09-18-2023

The Hip-Up position is both a position and a fundamental exercise in Pilates. Here, you see how to form the Hip-Up position, which is a basic movement in Pilates that is used in many different Pilates exercises. By lifting your hips, you strengthen your lower abdominal muscles (and your butt muscles as well, if you squeeze your butt on the way up). The Hip-Up can be very challenging for those with a weak tummy, a tight back, or a large lower body. If you have a neck injury, proceed with caution. Skip this position if it causes any strain on your neck. Follow these steps to form the Hip-Up position in Pilates: Lie on your back with your legs up, your knees bent and your feet crossed, and your arms down by your sides. Rock back and lift your hips up by using your low Abdominal Scoop. The Hip-Up position in Pilates.

Cheat Sheet / Updated 09-18-2023

Breast cancer is a particularly devastating and intimate disease. Although not as deadly as some other forms of cancer — five-year survival rates in the United States are between 80 percent and 90 percent — the toll that breast cancer takes on the body, mind, and psychology make it an especially difficult disease to contend with. The good news is that it is a relatively easy cancer to detect early, and usually the earlier it is caught, the better the prognosis. Breast cancer survivors have several treatment avenues, including chemotherapy, radiation, therapy, hormonal therapy, and a few different surgery options, including different mastectomies.

Article / Updated 09-15-2023

Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It's not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life. You must translate the Neutral Spine, the feeling of length, and the Abdominal Scoop into your desk job. If you can incorporate the deeper Pilates concepts into your daily life, you'll notice changes immediately — in your back pain, in your posture, and in your sense of well-being. Most back pain is due to faulty posture — the posture in which you probably spend most of your days. Do you sit at a desk and stare straight ahead? Unfortunately, most people do, and they find it very difficult to sit up with proper posture for eight hours at a time. It becomes a vicious cycle: First you sit for long periods of time in a way that doesn't properly support the spine (generally, in a slightly hunched-over position). Then you lose strength in your postural muscles by not using them day after day, and then you can't sit up properly even if you wanted to because you've lost strength! What to do? Well, guess what? Pilates! Understanding the common causes of lower back pain Again, most back pain is a result of bad posture when sitting, standing, or walking. The main things to remember to prevent bad posture are to sit and stand up tall, keep your belly pulled in, and keep your shoulder blades pulling down your back. When you find your correct posture, you should feel the ease it creates in your whole back. You may need to slowly work up to sitting properly for long periods of time. Even your postural muscles need to get in shape. But the more awareness you have, the better you will feel. If you stand a lot, think of keeping your knees soft; don't lock them. Try to keep even weight on both legs. Keep your belly pulled in. But bad posture isn't the only culprit. A sedentary lifestyle is also often to blame. Let's face it: People just weren't meant to sit at a computer monitor for eight hours a day — or to sit on a chair at all, for that matter. Sitting isn't easy on your back. If you think about it, when you sit in a chair, the back muscles have to work all the time to keep you upright. Your legs are not able to help out at all. Furthermore, staying in one position doesn't promote good circulation and muscle tone. Break up your work day by getting up regularly from your chair and stretching out, going for a walk, or doing a Pilates series, if you can. Avoiding loaded flexion Most construction workers have terrible backs by the time they're 40, because they spend much of their day bending over and lifting up heavy objects. Even if you maintain perfect alignment when lifting, you can't avoid loading the spine in flexion if you're installing a floor, say, or doing much of anything below the waist. Flexion is the rounding forward of the spine when standing or sitting, or what your spine does when rolling up in a sit up. Loaded means . . . well, loaded. An example of loading the spine in flexion is the Rolling Down the Wall exercise if you have free weights in your hands. As you roll forward, the weight of your head, body, and the free weights is dropping down. The muscles and ligaments of the back are supporting that weight. Another example of loaded flexion is the Hip-Up exercise. As you lift your hips, the weight of the butt and legs is now on your back. If you roll back too far, the weight of your whole body will be on your neck. The neck is especially vulnerable to having too much load because it is made up of small, fragile vertebrae that are not meant to hold up anything but your head when standing. When you get very strong in your core, your spine can support more weight without being traumatized. Flexion is the movement of the spine that most damages the structures of the spine; especially the intervertebral discs and the ligaments of the back. If you feel uncomfortable when doing flexion exercises; don't do them! Instead, do all the exercises that don't bother your back, and come back to the others when you have more strength. To avoid loaded flexion, use proper body mechanics when bending over and lifting: Keep a Neutral Spine. You can just think of keeping the spine straight. Don't round the back forward (flexion) Bend your knees; and if you're lifting something, use your leg muscles not your back! Keep your Abdominal Scoop by pulling your navel in toward your spine. Doing so helps support the back. Being your own guide A well-known doctor named Robin McKenzie wrote a book called Treat Your Own Back, which revolutionized the way the rehabilitation profession viewed back pain. Basically, the book describes a program where you experiment and find out what movements exacerbate your back pain, and what movements and positions alleviate your back pain. Then you do the things that make you feel better. It sounds so fabulously simple and it works. You can follow the same principles when doing Pilates. When trying a new exercise, see if the movement makes your back pain worse or better. Use this information to heal yourself. For instance, if you find that flexion (rounding the spine forward), like in Spine Stretch Forward, makes your back feel great, then you can proceed with all the flexion exercises with a fair bit of confidence. In that case, exercises that do the opposite movement, extension (arching the back), as in the Rising Swan, may make your back hurt. If this is so, avoid all exercises that extend the back. The act of twisting may be the source of the problem, or it could be twisting in just one direction. Take note of what hurts and apply this information to your workout. When you're in pain, you must be very mindful when trying out new exercises. Talk to your doctor first to make sure you don't have any serious injury, and then go to a trained Pilates instructor if you are worried about hurting yourself.

Article / Updated 09-14-2023

Many non-Jews (as well as Jews who had little connection with their heritage growing up) find Yom Kippur, which literally means “The Day of Atonement,” baffling. The holiday has no Christian equivalent. But even though most Jews can’t explain why Yom Kippur resonates so deeply for them, they’re drawn to Yom Kippur services, even if it’s the only time they wander into a synagogue all year. For many Jews, Yom Kippur services provide a chance to say, “I’m still Jewish, even if I don’t know what that means.” For other Jews, Yom Kippur is the highlight of their year, a day that seems sad but is actually uplifting, a day during which “atonement” becomes “at-one-ment.” They feel an extraordinary sense of release and spiritual unity that comes with forgiveness. Seeking forgiveness from God Aside from being a holiday when people strive to let go of grudges, seek forgiveness, and unite with each other, Yom Kippur also serves as an important time to seek forgiveness from God. This High Holy Day is called the Shabbat of Shabbats, and is traditionally seen as the day on which God finalizes the judgment of all Jews each year, sealing people’s names in the Books of Life or Death. Yom Kippur is the last chance to change, to repent, and to atone before this judgment. By the time Yom Kippur rolls around, Jews are expected to have asked for forgiveness for sins against other people. The actual day of Yom Kippur is then reserved for atoning for sins against God. Of course, if you believe that God is One (and includes everything), then all our sins impact everyone on some level. Repenting When most people hear the word repentance, they think of a system in which some authority figure absolves people of their sins. In Judaism, however, there is no such authority. Jewish tradition clearly states that Yom Kippur offers a blanket forgiveness from God if (and only if) you have both repented and atoned for any wrongs. The Hebrew word for repentance is teshuvah, which signifies a psychological or emotional “turning,” resulting in a retargeting of your life. The word for “sin” in Hebrew is khet, an archery term that means “missing the mark.” The Hebrew meaning exposes an important difference between the Christian and Jewish concepts of sin. Jews don’t believe in original sin, believing instead that each person is born innocent. Judaism also believes that each person is responsible only for his or her own sins or mistakes. To a Jew, sinning means going astray, not following through, or losing focus. Certainly, lack of honesty or integrity is sinful, as is ignoring or contradicting the Jewish laws. But an unconscious or accidental omission or slight can also be considered sinful. Jewish sin isn’t just what you do; it can even be what you don’t do. For example, walking by someone in need can be considered a sin because of the missed opportunity to do a good deed. Rabbi Nachman of Bratslav said that the worst sin is despair, perhaps because it so deeply undermines faith. Jews believe that there are three ways of sinning: sinning against God (making a vow that you don’t keep or violating ritual law), sinning against another person (acting illegally, hurtfully, or deceitfully), and sinning against yourself (hiding behind addictive behavior or bringing harm to yourself). Although Yom Kippur stresses the sins against God, the High Holidays as a whole encourage people to focus on all three types of sin, providing an opportunity to actively seek and extend forgiveness, and freeing people to act with greater integrity and truthfulness in the New Year. Atonement has more to do with actually making amends, fixing something that you have broken. Just apologizing isn’t enough; you have to find a way to make reparation. A rabbi might help you discover a suitable action, but ultimately he or she can’t prescribe anything — that’s between you and the other person, or between you and God. The Talmud (record of rabbinic teachings) states that you can’t just go out and sin with the understanding that you’ll be forgiven by God on Yom Kippur. You can’t circumvent the important work of reconciliation with yourself, your family, your neighbors, and so on. Ultimately, the point of all of this is to change, to grow, and to develop. In fact, the ancient Jewish rabbis taught that you haven’t fully repented until you’re twice confronted with the opportunity to engage in the same sin, and you refuse. Although Yom Kippur is traditionally the last day to atone, Judaism ultimately says that the doors of repentance are open all the time — it’s never too late. But if there wasn’t at least a symbolic deadline, would anyone ever really get around to it? How to forgive others Jewish tradition identifies three stages in the process of forgiveness, whether you’re being forgiven or you’re forgiving others. The steps are identified by the words s’lichot (“forgiveness”), m’khilah (“letting go”), and kapparah (“atonement”). Forgiveness begins with the conscious intention to forgive. But if the process ends there, the feelings of guilt or resentment reappear when you least expect them. Letting go means, “I no longer need the past to have been any different than it was.” At this stage, you may remember the pain, but you are no longer consumed either with guilt or resentment. With atonement, you can accomplish something positive that otherwise wouldn’t have been possible. You still remember, and you still may feel the pain, but the act of atonement transforms the pain into a blessing. Observing Yom Kippur Most Jewish holidays are distinguished by what you’re supposed to do; Yom Kippur, however, is famous for what you’re not supposed to do. Tradition states that on this day Jews should refrain from bathing luxuriously (though necessary washing with cold water to remove dirt is okay), anointing themselves with perfume or moisturizers, having sex, wearing leather (the soles of shoes, specifically, though some Jews don’t wear any leather), and — probably the most-commonly observed restriction — eating or drinking. Of course, because Jews consider Yom Kippur to be like Shabbat, all the regular Shabbat restrictions apply. Fasting, but not quickly Rabbis have interpreted the fast — which lasts for 25 hours from sundown to just after sundown — in a number of ways: Some say that fasting afflicts the body (because eating is pleasurable) and thereby atones for every sin committed that hasn’t been atoned for in another way. Instead of seeing the fast as a punishment, many rabbis see it as freeing Jews from thinking about ordinary things, which allows them to focus on their prayers and the spiritual energies of the day. The fact that humans can choose to fast symbolizes the freedom of choice that gives humans a greater responsibility in the world than other animals. Yom Kippur is like the prayer before a meal, and the meal is the whole year to come. So just as you wouldn’t eat during a blessing, you don’t eat during Yom Kippur. The Talmud states that you shouldn’t fast if you’re really sick, pregnant (or recovering from giving birth), or if you’re under 13 years old. Some children refrain from eating one or two meals during the day as a way to “warm up” to the fast they’ll perform when they get older. And although tradition clearly calls for a fast from both food and fluid, some Jews do drink a little water throughout the day. No, you can’t eat at McDonald’s, even if they do serve “fast” food. Here are a few suggestions to think about if you choose to fast: Most healthy adults can last a month or more without eating. However, you do need water. If you’re going to go without fluids on Yom Kippur, make sure you drink a lot in advance. However, avoid alcohol or caffeine, which dry you out. If you’re avoiding fluids, don’t eat salty foods (pickled or smoked foods, commercial tomato sauce, and so on) the day before. Doctors report that the nausea and headaches that some people experience when fasting have nothing to do with not eating or drinking. Rather, these symptoms are generally the result of caffeine withdrawal. Laying off caffeine a day or two earlier may help significantly. Some traditional Jews bring fragrant herbs or essential oils with them to synagogue in order to nourish the soul through smell. Others find that smelling such fragrances just makes them hungrier. After the fast, don’t pig out (pun intended). It’s best to begin your “break-fast” meal with a couple glasses of juice in order to put some sugar into your bloodstream. A first-timer's guide to Yom Kippur services Yom Kippur services vary radically depending on the observance of the synagogue. A traditional Orthodox service might be wonderfully intense, but deeply indecipherable for the novice. More liberal congregations may have a much simpler makhzor (Holy Day prayer book), leaving out some of the readings and prayers in favor of more explanation or a break between services. Here are a few things to keep in mind when you show up for services: Like at Rosh Hashanah, Yom Kippur services require buying tickets in advance at most synagogues. If money is tight, try calling ahead to see if they offer a sliding scale. Remember that many Jews don’t wear leather shoes during Yom Kippur, and some wear no leather at all. So while most Jews wear their finest clothes, you may see people in suits or dresses wearing canvas high-tops, sneakers, or other shoes made without leather. Most Jews who attend services also fast on Yom Kippur, so if you bring any food or drink, keep it out of sight (and smell). Don’t expect the best hygiene of your neighbors on this day. Traditional Jews don’t brush their teeth or bathe on Yom Kippur. Yom Kippur is an ideal time to remember that all human beings make mistakes; the important thing is to continually review your life, learn, and grow. With this in mind, don’t worry if you can’t pronounce all the words of the prayers, or if you mess something up. By showing up and trying, you fulfill the spirit of the day. At the very end of the Yom Kippur services, when the Neilah has concluded, a member of the congregation blows one long blast on the shofar (ram’s horn). Yom Kippur is now over. Believe it or not, many Jews then stick around for the evening service, which follows immediately. Others rush for the doors in search of their break-fast meal. Either way, it’s become a tradition that after the meal, Jews go out and hammer two pieces of wood together or plant a stake in the ground to signify that they’ve begun to build a sukkah (a temporary structure) in preparation for Sukkot. Some teachers point out that this shifts attention from your own emotional and spiritual rebuilding during the High Holidays to a renewed focus on rebuilding and repairing the world around you. Honoring the light of Yom Kippur On Yom Kippur, Jewish tradition says that the day itself makes the atonement. Something about the day carries the energy of healing and forgiveness and touches on the deeply human need for the release of guilt and resentment. In the eighteenth century, an Italian kabbalistic scholar named Rabbi Moshe Chaim Luzzatto wrote that, “Any great light that radiated at a certain time, when that time comes around again, the radiance of that light will shine again … and be available for whoever is there to receive it.” Yom Kippur, the Day of Atonement, is such a time of radiant light — the radiant light of forgiveness. If the day itself carries such energy, then the task of the participant is to allow herself to be fully present, to allow himself to be available for the healing influences of the moment.

Article / Updated 09-14-2023

Here’s a collection of seven traits that are often found in amazing dads — qualities that each and every guy can develop on his journey to becoming a father: Confidence: It takes time to feel truly confident about handling a newborn, but you gain confidence by doing things and getting your hands dirty (literally in some cases), even if at first things don’t go right. Looking after a newborn, baby, or toddler can seem daunting at times but isn’t actually that hard. It just comes down to being attentive to the needs of your little one, making an effort, and learning a few tricks. No matter how hard things get — you’re stressed out at work and the baby’s waking up every three hours at night, your partner’s sick, and you’re doing all the housework — you’ll get through it and you’ll be a more confident dad (and person) as a result. So don’t be afraid to wade in because it will give you a great sense of achievement, lift your spirits, and build your self-esteem when you don’t have to rely on mom for anything to do with the baby (other than breastfeeding). Creativity: Sometimes you truly have to think outside the box when you’re looking after babies or spending time with children. Children have no trouble with pretend play and let their fantasies run wild, so just go with it. Sometimes you’ll also have to find creative solutions to some basic problems, such as when you’ve run out of diapers. An old dish towel may have to do while you take baby to the store to get disposables. Endurance: Sometimes the only way to cope with a situation is to endure it. When your baby is colicky and wakes every few hours at night, or is teething and cries constantly, you may be at the end of your rope trying to work out how to put a stop to that noise. Often there’s no solution; there’s nothing you can fix or do to make a difference. It’s just the way it is, and you’re going to have to suck it up. But understanding that everything in parenting comes and goes — that one day, your little one will sleep through the night, one day, your child will have all his teeth, and one day, he will grow out of colic — will help you endure the bad times while they last. Like patience, endurance can be hard to muster when you’re tired, you’ve had little sleep, and you see no end in sight. The early weeks of a baby’s life are a little like an endurance sport — just surviving the sleep deprivation, the crying that grips your brain and shakes it about, and the never-ending rounds of feeding, burping, changing, and settling can seem impossible. But even marathons end sooner or later, so take every day as it comes and before you know it you’ll be celebrating your little one’s first birthday. If you’re having a hard time coping with a crying child and feel like lashing out — stop right now. Put your baby in a safe place, such as her crib, and take a breather. Count to ten. Even better, go outside for a minute or two, take some deep breaths, and calm down. When you go back, comfort your baby and call your healthcare provider or someone who can come and take over for a while, while you take a break. Optimism: Your life as a dad will be much easier if you try to see the funny side of things and take the “glass is half full” position. At times you may be overwhelmed, stressed, or totally exhausted, and then it’s easy to slip into thinking nature’s way of organizing procreation totally sucks. When you get annoyed and you’re feeling negative, your child is likely to pick up on it, and he might actively participate in making the situation even more difficult to handle. So shake yourself up and snap out of negativity. Try a different approach or do something to get in a better frame of mind. Chances are you’ll get a more positive response from your child if you’re more positive. Passion: Immerse yourself in all the tasks that need doing around your baby, toddler, or child. By doing that, you’ll develop a passion for being a dad, and you’ll love being a dad with all your heart. Your child picks up on your passion and will be inspired to learn, develop, and grow with you at an amazing pace. Patience: Patience is a virtue — especially for dads! Patience is your friend and makes things a lot easier when you’ve got kids around. Without patience, you would just pop with anger and there’d be tears all around, even for you. Most of the learning in the early years (and perhaps even throughout life) is achieved through constant and frequent repetition. As a father, you’re in the business of facilitating that learning, which means repeating yourself a lot, such as reading Where the Wild Things Are for the 53rd time, or telling your toddler not to pour his milk in the fish tank for the 17th time. Adults often not great at dealing with constant repetition because it’s deemed boring or frustrating. By fostering your own patience, you’ll be able to elegantly deal with constant repetition and keep your calm. As a result your child will get the support and encouragement he needs to learn. By being patient you avoid putting unnecessary pressure on your child to achieve something, which helps reduce frustration or feelings of inadequacy on his part. Presence: Taking time to be with your child and partner in a family is important. How you spend that time with your family is also important. Children have a finely tuned awareness of your attention. They can tell right away whether you’re actually engaging with them or merely present physically, with your mind miles away. Being present means you devote 100 percent of your attention to your child and you focus on what he’s doing. You don’t watch TV, read the newspaper, or get a bit of work done at the same time as playing with your child. If you’re hanging out with your child, be fully present and in the moment.

Article / Updated 09-11-2023

Leaf through a pile of birth charts, and you may notice that in some the planets are huddled together in one part of the circle, while in others they’re scattered around the wheel like numbers on a clock. These groupings can be revealing regardless of the signs and planets involved. Astrologers have developed two main ways of assessing the configurations of an astrological chart: Hemisphere analysis: This one is easy. All you have to do is divide the chart circle in half, once horizontally and once vertically, and count the number of planets on each side. Pattern analysis: This method, pioneered by astrologer Marc Edmund Jones in his Guide to Horoscope Interpretation, analyzes the way the planets are strewn around the wheel of the horoscope. Both methods rely only on patterns, not on signs and planets. Hemisphere analysis A quick glance at your horoscope provides an easy entry into interpretation — and all you have to do is count. First locate the horizon line in your chart — the line running from the ascendant to the descendant, as shown. If seven or more planets are above the horizon, you’re an extrovert, who looks to the external world for recognition and endorsement. If most of your planets populate the area below the line, you’re an introvert, who needs privacy, seeks personal fulfillment, and may be uncomfortable in the limelight. Now, divide your chart in half vertically or along the meridian, which runs from your midheaven, or M.C., at the twelve o’clock spot on your chart to your I.C. at the six o’clock spot. That line splits the horoscope into two sectors: the eastern hemisphere on the left and the western hemisphere on the right. If most of your planets lie on the eastern or left side of the horoscope, you have the enviable ability to make things happen, to pave your own way. You’re highly independent, but you may also be intolerant of people who can’t seem to call the shots the way you can. If your chart leans to the right, so to speak, with seven or more planets on the western or right side of the circle, you’re more dependent on circumstances than you may appear to be. You need to seize the moment when it arrives, and you may feel that you must bend to the demands of others in order to succeed. Most of us have planets on both sides of divide, no matter which way you bisect the circle. But there are some people, including the greatest of the great, whose planets occupy only one hemisphere. Serena Williams, the most gifted female athlete on Earth, has all of her planets on the right side of her chart. That doesn’t in any way belittle her accomplishments. It merely suggests that she responds to circumstances and is adaptable. Not so with Beyoncé ― with every one of her planets on the left side of her chart, she is self-reliant and independent, a self-starter with a will of iron. The ascendant symbolizes your surface personality. The descendant represents your approach to marriage and partnerships. The midheaven — the apex of your chart — describes your ambition and public image. At the bottom of your chart, the imum coeli, or I.C., indicates your attitude toward home and family. Pattern analysis In 1941, astrologer Marc Edmund Jones (a Libran) identified seven planetary patterns which, like hemispheric division, operate without regard to specific signs and planets. Ever since then, students of astrology have been exploring the meaning of those patterns. Here they are: The bundle: If all of your planets are concentrated within four signs or about 120° (a trine), you have a bundle chart, regardless of which signs are involved or where on the wheel that bundle of planets happens to fall. This pattern, shown in the following figure, grants you a clear focus, firm interests, confidence, and personal strength. It also limits you: You’re strong where you’re strong and thoroughly unconscious (or uninterested) where you aren’t. Examples: George W. Bush, Sylvester Stallone, Paul McCartney, and Scarlett Johansson. The bowl: If your planets cover more than 120° but no more than 180° (or half the zodiac), you have a bowl chart, as shown in the following figure. This highly motivating pattern can create a frustrating feeling that something is missing, combined with a determination to fill that void. These people don’t sit around waiting. They’re activists, and they get things done, like it or not. Examples: Abraham Lincoln, Vincent van Gogh, Amelia Earhart, Billie Jean King, Ella Fitzgerald, and Donald J. Trump. The bucket: A bucket chart (sometimes called a funnel) is like a bowl except that one planet (or two in close conjunction) is separated from the rest, as in the following figure. That singleton planet, the handle of the bucket, becomes the focus of the chart. Because its needs are always paramount, Marc Edmund Jones compared that lone planet to a toothache. It commands attention — and it hurts. By sign and by house, it acts as a counterweight to the rest of the chart. Four people with bucket charts: Taylor Swift; Harry, Duke of Sussex; Harry’s sister-in-law, Catherine, Duchess of Cambridge; and Alexandria Ocasio-Cortez. The locomotive: If the ten planets in your chart line up neatly over two-thirds of the zodiac, as shown in the following figure, you’ve got drive, stamina, and practicality. The two most important planets are the first and the last: the locomotive, which leads the starry parade when the chart is rotated in a clockwise direction, and the caboose, which picks up the rear. Isaac Newton, George Washington, Jennifer Lawrence, and Oprah Winfrey share this pattern. The splash: Just as it sounds, the planets in this relatively rare pattern are sprinkled more or less evenly around the celestial wheel, as in the following figure. With a splash chart, a profusion of experience is yours for the taking. The drawback? Much as you enjoy splashing around in that bright blue pool, your energy can be scattered and diffuse. Examples of the splash at its finest: Isaac Asimov; and the French politician and physician Bernard Kouchner, co-founder of Doctors without Borders. The splay: This pattern, shown in the following figure, is similar to the splash except that here, the planets are distributed unevenly over the chart, with as many as three clumps of three or more planets. People with this pattern have a multitude of talents but it takes them a while to find themselves as they ricochet from one activity to another. When at last they settle into something, they are strongly dedicated, refusing to bow to popular opinion or to be pushed. Example: W. B. Yeats. The seesaw: If you have two groups of opposing planets separated by a couple of empty houses on each side, as shown in the following figure, you’re always bouncing up and down on the seesaw of circumstance. An excellent mediator, judge, and administrator, you can view things objectively because you’re supremely aware of the two sides of your own nature. But you may feel internally split because you have two sets of needs and talents, and you may find it a challenge to satisfy both. Examples include Whitney Houston, Ted Kennedy, Frank Sinatra, Malcolm Gladwell, Alexander McQueen, and Barack Obama. Be advised: these patterns are valuable aids to interpretation, but sometimes it’s hard to detect any pattern at all. When that happens, forget about finding the perfect label. Don’t think, don’t judge. Just take in the chart as the visual symbol of a soul. Just look. Consider the signs After mulling over the patterns of hemispheric division and overall design in your chart, you’re ready to assess your chart according to element and mode. Begin by counting the planets in each element (fire, earth, air, and water) and in each mode (cardinal, fixed, and mutable). The following table shows you which is which. If you know the time of your birth, add your ascendant and midheaven for a total of 12 distinct components. Want to include the effects of Chiron (the comet)? Be my guest. But keep in mind that we’re still learning about it. Elements and modes Fire Earth Air Water Cardinal Aries Capricorn Libra Cancer Fixed Leo Taurus Aquarius Scorpio Mutable Sagittarius Virgo Gemini Pisces Most charts are more or less balanced, with two to four planets in each element. If you have five or more planets in signs of one element, the traits associated with that element are emphasized. See the following table for explanations of what such an abundance may mean for you. Emphasis by element With a preponderance of planets in… You are… Fire signs Active, spirited, assertive, a natural leader Earth signs Realistic, sensual, stable, prudent, hard-working, security-minded Air signs Communicative, intellectual, sociable, fueled by ideas and social interaction Water signs Sensitive, impassioned, impressionable, compassionate, and insightful When classifying the components of a chart, remember that the sun, moon, and ascendant are more influential than other placements and therefore deserve extra weight. Some astrologers even count them twice, just to make sure they get their due. The modes (or qualities) work the same way as the elements. Most people have an approximate balance. But if you have a pileup of planets in one particular mode, those traits are accentuated. This table tells you more. Emphasis by mode With a majority of planets in… You are… Cardinal signs Action-oriented, brave, geared up to take the initiative Fixed signs Unyielding, determined, focused, opposed to change Mutable signs Versatile, resourceful, open to change There is one other possibility. What if you have nothing in one of the elements or modes? Here’s what it means when an element or a mode is missing. Missing in action: elements gone AWOL Elemental voids can affect entire generations. For instance, between 1943 and 1955, Pluto was in Leo, a fire sign, and Neptune was in airy Libra. So, no one born during that those years has a void in either fire or air — which may be why baby boomers, say what you will about them, can’t be faulted for lack of energy (fire) or ideas (air). But among members of that generation, voids in water (emotional awareness) and earth (practicality) are common. Which makes a certain amount of sense. During the 1960s, Neptune was in Scorpio and Pluto was in Virgo, so it was not possible to have a void in water or earth. But a baby born in those years could easily come up short in fire or air — or both, as was the case for Kurt Cobain. He had an astonishing eight planets in water signs plus two voids, one in fire and one in air: an emotional avalanche for anyone. If you have an elemental void, here’s how it could affect you: No fire: It’s hard for you to assert yourself, to maintain a consistent level of enthusiasm, and to mobilize the energy you need. No earth: The material side of life eludes and possibly distresses you. Paying the bills on time, keeping track of your keys — these ordinary chores can do you in. No air: You react emotionally and personally. It’s hard for you to assess a situation objectively. Dealing with abstractions fills you with apprehension. No water: Feelings baffle you. At times you don’t even recognize your own reactions, and you have limited understanding of the emotions of others. Missing in action: modes in retreat Missing modes are less common than elemental voids. But they do occur. If you happen to have one, here’s how to interpret it: No cardinal planets: Taking the initiative isn’t easy for you. When times of change descend upon you, you adjust. But you’d rather stick with the miserable known than risk getting lost in the unknown. No fixed planets: You bend with the wind, happily charging off in new directions as the situation calls for it. You might even take pride in your flexibility. The truth is, you lack persistence. That’s your weakness. No mutable planets. Bend with the wind? Why would you want to do that? You have the ability to get a new endeavor off the ground and the tenacity to stick with it to the end. But adapting to circumstances? Compromising? Not your high card. How to find mitigating factors Here’s the thing: Planets are not the only players. You might have a planetary void in, let’s say, water. But if the ascendant, midheaven, the nodes of the moon, or even Chiron is in a water sign, then that void is not total. House placements can also be a mitigating factor. In the alphabet of astrology, the first house corresponds to Aries, the second house to Taurus, and so on. So, the first house has a hint of fire to it, no matter what sign is on its cusp. The second house has a touch of earth. And so on. So maybe you have a void in water. But if you have planets in the fourth, eighth, or twelfth house – the houses that correspond to water signs – that alleviates the situation. Those house placements direct your attention in ways that can help balance a slightly out-of-whack chart. This is a subtle influence. But that doesn’t mean it’s not real. To see this effect in action, take a look at Oprah Winfrey’s chart. She has very little earth in her chart — only Chiron and the north node of the moon. None of her planets inhabit earth signs. But she has three planets in the second house of money and possessions, one in the sixth house of work, and two in the tenth house of career and reputation. So, most of her planets are in the houses associated with earth signs, also known as the houses of substance — which might explain how an idealistic Aquarian got to be one of the richest women in the galaxy. Houses and elements Houses Group Name Characteristics 1, 5, and 9 Houses of Life (fire houses) Fiery; vigorous; ready to enjoy life 2, 6, and 10 Houses of Substance (earth houses) fond of systems and methods; motivated to seek security and recognition 3, 7, and 11 Houses of Relationship (air houses) Communicative; intent on creating fulfilling relationships 4, 8, and 12 Houses of Emotion (water houses) Emotional; discerning; interested in delving into family connections, the psyche, and the past Voids in cardinal, fixed, or mutable signs operate the same way. Let’s say you have nothing in Aries, Cancer, Libra, and Capricorn—not a planet, not an ascendant, not even a node. This cardinal void makes it hard to get a new enterprise into motion. But wait a second take a look at your chart. Is there anything in the angular houses, that is, houses one, four, seven, and ten? If so, you’re in better shape than you thought. Taking the initiative will never be your most outstanding quality. But when you need to step up, you will find the wherewithal you need. Houses and qualities Houses Group Name Characteristics 1, 4, 7, and 10 Cardinal Houses Enterprising, active 2, 5, 8, and 11 Fixed Houses Stable, unwavering 3, 6, 9, and 12 Mutable Houses Thoughtful, adaptable

Cheat Sheet / Updated 09-08-2023

Depression is a serious medical illness that is quite common but also quite treatable. First, figure out whether you’re just down in the dumps or truly suffering from depression, which can have a lot more symptoms than just feeling blue. If you’re depressed, know where you can find help. And know what you should and should not do to make yourself feel better.

Article / Updated 08-31-2023

Rosh Hashanah — the Jewish new year — and Yom Kippur (which follows ten days later) are together called the "High Holidays." They are among the most important and holiest days of the Jewish year. For over 2,000 years, the High Holidays have been celebrated as a time for judgment, remembrance, and teshuvah ("return" or "repentance"). While every other Jewish holiday commemorates a transition in nature or a historic event, the High Holidays don't — they focus on people and their relationship with God. What Rosh Hashanah means While new year's celebrations in most cultures are boisterous events, Rosh Hashanah is a solemn time — solemn, but not sad. In fact, there's great happiness on this day, but this happiness is typically honored in quiet ways because of the focus on judgment. To reflect this solemnity, Rosh Hashanah is also called Yom Ha-Zikaron ("The Day of Remembrance") and Yom Ha-Din ("The Day of Judgment"). Rosh Hashanah is the time to pull out your calendar, review your year, and consider how you might have wronged others or might be falling short of your potential. It's a time to judge yourself and your actions over the preceding year. The most important aspect of Rosh Hashanah isn't the judgment, though, but the teshuvah, the return, renewal, or repentance that each Jew is called to. This isn't just another "I promise to do better in the future" kind of response. It's a serious stab at beginning the process of forgiveness and of forgiving others. The process continues through Yom Kippur. Teshuvah: Getting back on track Perhaps the most important aspect of Rosh Hashanah isn’t the judgment, but the teshuvah — the return, renewal, or repentance that each Jew is called to. This isn’t just another “I promise to do better in the future” kind of response. Instead, teshuvah is a serious stab at beginning the process of forgiveness and of forgiving others. The process continues through Yom Kippur. Tradition teaches that there are three primary ways to repent: deep prayer, change of conduct, and gifts to charity. However, as Rabbi Soleveitchik, the founder of Modern Orthodox Judaism noted, the main path of repentance is confession — telling the truth, whether to yourself, to God, or to another person. Of course, Judaism has no mechanism for anyone to grant you absolution; sins against another person must be forgiven by that person, and sins against God … well, that’s strictly between you and God. Ultimately, the goal of teshuvah is to let go of the past — through self-judgment, making amends, and so on — to make room for what is coming in the new year. Rosh Hashanah arrives like a wake-up call just before winter, offering a chance to renew and refresh your intentions, your priorities, and your sense of spiritual connectedness. The 40-day plan Judaism recognizes that you can’t be expected to undertake this kind of major life review in just one day, so tradition calls for a 40-day plan. Just as the Jewish day always begins at sundown, the year begins at the waning of summer, when winter is approaching (in the Northern Hemisphere, at least). The cycle begins in the last month of the year, Elul (which has 29 days), and then ends 10 days after Rosh Hashanah, on Yom Kippur. Tradition says that after Moses smashed the first set of tablets (when he found the Jews dancing around the golden calf idol) he ascended the mountain for the second time on the first of Elul. That meant that he descended with the second tablets (40 days later) on what would become Yom Kippur. (Those of you who love math may have noticed that this adds up to only 39 days. However, Jews celebrate the day of Rosh Chodesh Elul — the beginning of the month of Elul —one day before the month, making it a total of 40.) Celebrating Rosh Hashanah Rosh Hashanah is a holiday of several “only’s.” It is the only Jewish holiday that falls on a new moon, that Jews blow the shofar horn more than once (traditionally for a hundred blasts), and that lasts two days in and outside of Israel. Actually, these days, while Conservative and Orthodox synagogues typically celebrate for two days, most Reform Jews only observe Rosh Hashanah for a single day. The High Holidays are among the most important celebrations of the year, and for many less-observant Jews, this may be the only time they set foot in a synagogue all year. Surprisingly, there’s very little unique ritual involved in either Rosh Hashanah or Yom Kippur. The Bible states that you should blow a ram’s horn on Rosh Hashanah. That doesn’t take very long, so then what? You pray. And, oy, are there a lot of prayers! The celebration begins with a lighting of candles at sundown (usually at home) and saying two blessings: the yom tov (“holiday”) blessing and the Sheh-heh-khi-yanu blessing (see Appendix B). Then, everyone heads off for the evening service at the synagogue. Remember that many traditional Jews attend services at the synagogue every night (see Chapter 3), and this service is simply an extension of the “regular” service, with additional prayers and readings (which we discuss in a moment). At the synagogue, the Torah covers, the curtain of the ark, and the reading table (where the Torah will be placed) are often covered with white as a sign of purity, and many Jews also dress in white at services. Although most Jews dress nicely for services year-round, for some this is one of the great social events of the year, and they may dress in their very best for the evening. Finally, after the evening service (on both nights), it’s customary to eat sweet foods — especially apples dipped in honey — and toast to “a good and sweet year.” Similarly, people eat challah (often with raisins or dipped in honey to make it sweeter) that has been baked in round loaves. (Round foods symbolize the cyclical nature of life.) Some Jews add foods to their table based on puns. For example, if you invite a single friend to dinner, you might offer dates with the wish, “May you have many good dates this year.” People also eat tsimmis (a sweet casserole that’s often made with carrots, sweet potatoes, and dried fruits such as prunes) or kugel (a sweet noodle pudding that acts best as a dessert; see the kugel recipe later in this chapter if you want to make your own). Just thinking about this stuff makes us hungry. Jews typically go to Rosh Hashanah services both in the evening and the next day (especially the morning service and the additional Musaf service that follows it). Then they repeat the whole thing for the second day (with a few minor changes in the readings). Saying 'Happy New Year' to your Jewish friends There are various ways to wish your Jewish friends a happy new year: Shanah Tovah is Hebrew for "Happy New Year." L'shanah tovah tikateyvu v'tichatemu is a Hebrew blessing meaning "May you be inscribed and sealed for a good year." Others just use the Yiddish Gut Yuntoff ("Good Holiday") or Gut Yor! ("A Good Year"). It's also traditional to send Shanah Tovah cards to friends and relatives. Blowing your horn Nothing says “Wake up!” more than hearing a ram’s horn blown during the Musaf service on Rosh Hashanah day. And it’s not just blown once — it’s traditionally blown 100 times in varying ways and times throughout the service. Usually one person is given the honor of blowing the shofar, but sometimes more than one person blows at the same time, or they take turns blowing. In ancient days the shofar was blown quite often (to signal a fast or the beginning of a holiday, and so on), but these days the shofar is usually only blown during Elul (once a day), on Rosh Hashanah (a lot), and on Yom Kippur (once, at the end of the holiday). However, to say that it’s just “blown” doesn’t do the act justice. Various ways of blowing on the shofar have specific meanings: Tekiah: One long note like an alarm Shevarim: Three medium blasts Teruah: Eight quick staccato notes followed by one slightly longer blast Each of these “notes” evokes a different sense of crying: sorrowful moaning, grievous wailing, or sharp sobbing. The sounds resonate not only in sad ways, though; for many Jews, the blasts of the shofar are indescribably beautiful and moving. During the Musaf service, one person quietly calls out the order of the pattern, which is printed in the makhzor (like, “tekiah, teruah-shevarim, tekiah,” and so on). The last note of the pattern is always a tekiah gedolah, which is a particularly long blow, usually ending with a more forceful blast at the end. Here are a few things to think about when listening to the shofar: According to the Bible, the sound the ancient Hebrews heard at Mount Sinai was the blast of a shofar. Curiously, the tradition requires Jews to hear the sounds of the shofar, not to blow the horn themselves. Abraham sacrificed a ram after God spared Isaac (see Chapter 11). Tradition holds that God blew one of the ram’s horns at Sinai and will blow the other horn to announce the coming of the messiah. For those who aren’t into the idea of an external, redeeming messiah, the shofar blast is like a taste of what it’s like to be really wide awake and aware in a “messianic consciousness,” a taste of expanded love and compassion which marks the messianic time. Some folks think of the shofar as an alarm, warning people to wake up and turn their lives around. Others see it as piercing the shell that has hardened around their hearts in the previous year. Focus on the sound, remembering that though words and melodies have changed over centuries, the sound of the shofar remains a constant. Note that traditional congregations don’t blow the shofar when Rosh Hashanah falls on Shabbat.

Video / Updated 08-15-2023

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. Performing the standing calf raise Follow these steps to perform this exercise: Stand on the edge of a step. Or, if you have a step-aerobics platform, place two sets of risers underneath the platform. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. Tips for doing the standing calf raise Keep these tips in mind as you perform this exercise: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet. Gym alternative: Toe press on the leg-press machine Perform a toe press on the leg-press machine at your gym as an alternative to using dumbbells for this exercise. Follow these steps to perform the toe press on the leg-press machine: Lie on the leg-press machine with your shoulders snugly underneath the pad. To lift the weight stack, straighten your legs completely, and carefully walk your feet down the foot platform until your heels hang off the end. Keeping your legs straight, rise up on your tiptoes as high as you can and then lower down until your heels are below the level of the foot plate. After you complete all the reps, carefully walk your feet back to the center of the foot plate before bending your knees and lowering the weights.