Mindset Training for Endurance Athletes - Do You Promote or Prevent?

Mental Training for San Diego Runners and Cyclists

Mental Training Tips for Runners

by Kathleen Lisson

Shirley Archer has a great article in the July issue of the IDEA Fitness Journal. In 'What is Mindset Training? A Primer,' Archer covers many different types of mindsets, including promotion vs. prevention, fixed vs. growth and 10 key negative mindsets.

Promotion and Prevention are a powerful set of mindsets in my life. Am I promoting my wellness when I take time to exercise and receive massage and meditate, or am I preventing disease?

Promotion seems to work better in the first few month of a behavior change. Switching to a prevention mindset once the new wellness behavior has been established enables athletes to keep performing the new behavior when new gains and successes aren't as common. For instance, during the first few months of a running program, promoting improved health is easy - we are running farther and faster and our body is becoming stronger.

Once we reach our goal weekly mileage, a prevention mindset can help runners keep up with our training, even when our bodies aren't getting leaner or our times faster. In a promotion mindset, feedback will be success based - a new, faster 5K time or feeling that a ten mile run is 'easier' on our bodies than it used to be. Prevention mindset feedback is failure based - we can see when we didn't run according to our schedule that our running times are slower and it is harder to complete long runs.

Overtraining feedback can also be failure-based - feeling exhausted, a higher resting heart rate and changes in mood and sleep patterns are signals that overtraining may be happening.

Read more about Mindset Training here: http://www.ideafit.com/fitness-library/what-is-mindset-training-a-primer

Khenpo Tsering Samdrup presentation at Pacific Pearl La Jolla

 Khenpo Tsering Samdrup presentation 

at Pacific Pearl La Jolla

by Kathleen Lisson

It was a privilege to be able to spend time listening to Khenpo Tsering Samdrup, Tibetan Monk from India at Pacific Pearl La Jolla with Board-Certified Cardiologist Dr. Mimi Guarneri. Khenpo Tsering Samdrup shared his views on the meaning of happiness and spoke at length about the role of meditation in easing the mental suffering that sometimes is a part of illness. 
I was happy to hear Dr. Mimi Guarneri add a few words after Khenpo Tsering Samdrup's presentation. She mentioned the important of practifing compassion, joy and service in the lives of the patients she saw as a cardiologist. 
The room was packed with listeners and overflowed into the hallway. The unifying message seemed to be the importance of a regular meditation practice for wellness, whether the meditator is suffering from an illness or not. 

Find Pacific Pearl La Jolla's events calendar here: http://pacificpearllajolla.com/events/

How to Make Meditation a Habit

Three Tips for Making Meditation a Habit

by Kathleen Lisson

On the first night of my meditation classes, we discuss tips for how to fit a regular meditation practice into a busy schedule. Here's a sneak peek at how new meditators in San Diego make their practice into a daily habit.

Tip 1 - Choose Your Space

The first tip is to select one spot in the house or yard to meditate and keep necessary items nearby - pillows, blankets, gratitude journal etc. Meditating at the ocean? Place all your needed items in a bag and give your bag a 'home.'

Tip 2 - Choose Your Meditation

The second is to determine in advance how long and which meditation will be used. A meditation app like Insight Timer can provide support for silent and guided meditations.

Tip 3 - Choose Your Trigger

The third is to pick a ‘trigger’ for your meditation, an event that happens right before it’s time to meditate. That could be walking the dog, making a cup of tea, returning from driving the kids to school. The ‘trigger’ will remind the meditator it is time to meditate and the location, supplies, time and type of meditation are already decided. All that’s left to do is enter into the present moment!

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Yes! Families can massage those with a cancer diagnosis!

How to Massage a Family Member with a Cancer Diagnosis

by Kathleen Lisson, CMT, CLT

I recently assisted at a Touch, Caring and Cancer presentation at the Moores Cancer Center in San Diego, CA. We shared techniques and tips with family members interested in giving relaxation and pain relief massages to their loved ones living with a cancer diagnosis. 

As an oncology-trained massage therapist in San Diego, I know first-hand the positive effects that gentle massage can have on patients going through chemotherapy and radiation.

In this introductory presentation, we shared safe methods of massage that an untrained family member can provide, including hand massage for cancer, face and scalp massage for cancer, foot massage for cancer and back massage for cancer. 

Arms and legs were not included because of the risk of blood clots in the legs and lymphedema in the arms. An oncology-trained massage therapist would be able to provide a full body massage. I had lymphatic drainage massage after my cancer surgery, that is a more advanced technique as well. 

We also shared bolstering techniques, providing tips on arranging pillows on the bed, a sofa, a chair and even at the kitchen table to make the loved one comfortable during the massage. 

A research study found that patients had a reduction in symptoms after family - administered massages. Patients included those with breast cancer, lung cancer, gastrointestinal cancer, blood cancer, gynecological cancer, brain cancer, prostate cancer, thyroid cancer, kidney cancer, melanoma, peritoneal cancer, testicular cancer and tongue cancer. Read about the study here: http://www.ncbi.nlm.nih.gov/pubmed/23262808 

If you would like me to come to your home and teach your family members simple massage techniques that can help someone with a cancer diagnosis or similar illness, please contact me at solacesandiego@gmail.com  

A video showing techniques for 'Touch Therapy for Caregivers' from Memorial Sloan Kettering Cancer Center is here: http://bcove.me/7pphiwv7

How to Use Meditation for Better Sleep

How to Use Meditation for Better Sleep

Try Meditation for Sleep on your next long trip! 

by Kathleen Lisson

One frustrating obstacle for newer meditators is how often the sessions involve at least a few moments of sleep. If the intention of a meditation session is not sleep, there are several techniques for staying awake. But what if sleep is exactly what your body needs?

A busy travel or vacation schedule means at least a few hours of downtime on a plane, train or car. Making the most of a plane ride can be the difference between arriving at your destination groggy or refreshed. What if you could enjoy a long nap along the way and arrive feeling balanced and peaceful? I recommend trying one of the following three types of guided meditation the next time you are facing a long car, train or airplane ride.

What you need:

• Sleep mask, neck pillow and blanket or large scarf
• Smartphone or ipod with headphones
• Meditation app like Insight Timer or downloaded guided meditations (UC San Diego Center for Mindfulness has several)

Types of Guided Meditation for Sleep:

• Mantra Meditation - this technique has the meditator repeating a phrase silently over and over. The repetition can be very soothing and relaxing.

• Body Scan - this meditation cues the meditator to focus on and relax parts of the body from the head to the feet.

• Yoga Nidra - This type of yoga doesn’t involve movement at all! Instead, the meditator will enter a deep ‘yogic’ sleep.

A week before your trip, select a few guided meditations that sound relaxing and give them a ‘test drive’ by listening to them before bedtime. Choose one or two that really put you to sleep fast and download them or bookmark them to your favorites. Then, when you are en route to your destination, settle into your seat, get comfortable using your mask, pillow and blanket, listen to your meditation and drift off into a nourishing sleep.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Can Spicy Food Stop Muscle Cramps?

How to Stop Muscle Cramps - Pickle Juice and Spicy Foods?

by Kathleen Lisson

A fascinating article was published in the Wall Street Journal today discussing the effect of overwhelming the nervous system as a method for easing muscle cramps. 'A New Way to Prevent Muscle Cramps' discusses Rod MacKinnon's data that shows a shot of spicy liquid reduces muscle cramps. This may be the real reason pickle juice works so fast for a cramp. 

I ran two half marathons while my in laws were living with us (they are from Trivandrum, Kerala in South India) and I never felt a cramp, though I do get them sometimes in my foot. We ate super spicy food three times a day. My favorite condiment is the mixed pickle, which is delicious in small amounts but not cucumber related (other vegetables are pickled instead). 

Yet another reason to have 'hot sauce in my bag.' Have you tried spicy food for relieving cramps? 

Read the article here: http://www.wsj.com/articles/a-new-way-to-prevent-muscle-cramps-1468256588

My Cancer Journey in Photos - Basal Cell Carcinoma and Actinic Keratosis in San Diego, CA

Post-surgery Basal Cell Carcinoma Scar Photos

By Kathleen Lisson

I was diagnosed with Basal Cell Carcinoma in June 2016 and underwent Mohs surgery about a week later. Today I had my stitches removed. My dermatologist told me I am free to have a facial as long as the esthetician does not go near the scarred area on my cheek. The scar is rather red. I have to keep it lubricated with ointment and not wear sunscreen over it for a week. 

 Photo taken after surgery with stitches underneath steri-strips, 

before I had my actinic keratosis removed on the right side of my nose and my forehead.

Kathleen Lisson San Diego, CA

Photo taken July 6, the day I had my stitches removed. 

The basal cell carcinoma is barely visible on my face and looked like a pimple on my right cheek directly beneath my iris earlier in June when I finished a half marathon. 

I started today off with meditation and practiced awareness of breath during the removal of the stitches. I am being very kind to myself today and focusing on all the things I am grateful for, including being cancer-free.