Catie's Confidence Check-list

"Confidence is the only key. I know a lot of people who aren't traditionally 'beautiful'-- not symmetrical or perfect-bodied or perfect skinned. But none of that matters because all that shines through is their confidence, humor and comfort with themselves. I can't think of any better representation of beauty than someone who is unafraid to be herself."  – Emma Stone

I am a firm believe that true beauty is found on the inside and radiates through the being to which the beauty is possessed. That is the "glow" affect some people possess. Their beauty radiates! What people deem beautiful is what they see on the outside as that is our first impression. We all make assessments regarding one another's looks, styles, fashions, attitudes or lack thereof, but I will be the first to tell you – if you look and feel good about your outer appearance it will boost your confidence and allow you to feel as beautiful as you can be!

For many young women and men alike, this world is about comparison. We are always trying to measure up ourselves to the next person. Well we shouldn't do that. We should really spend some time getting to know ourselves, our likes, our dislikes, what clothes we feel best and look the best in. Since everyone is created individually with our own personalities and designs, it is simply unfair to think you should be like someone else on this earth! Embrace who and what you are then let your confidence speak.

Something that pairs with your confidence and builds your credibility would be attention to your outside appearance. Since first impressions happen daily, draw awareness to your outside. This will reinforce your new found confidence and help you approach life in a new way. When you look your best you too will feel your best.

Here is morning check list that I use to make sure I am looking/feeling my best. I encourage you to make a check list of your own and boost your confidence! This shouldn't take you more than an hour. My Confidence Check-list is down to a half an hour. I do some prep (like making sure your bag and clothes are laid out the night before) and that cuts down on my time spent pulling myself together in the morning.

Catie's Confidence Check-list:

1.   Shower: wash hair, body then face – ask yourself, “do I need to shave?”

2.   Analyze your face: do you need additional eye cream today? If not, continue with your face cleansing routine

3.   Analyze your hair: where do you want to part it? What hair products should you use today?

4.   Blow dry your hair (if necessary)

5.   Apply your make-up

6.   Brush your teeth and apply deodorant

7.   Apply lotion to your arms and legs

8.   Get dressed and flip on some music to jam to!

If I don't go through my check-list fully, I don't feel my best or if my morning gets rushed: it starts everything off on the wrong foot and I feel less confident. Or perhaps you are guilty of my favorite step skipped – forgetting the deodorant (you know the whole 'sure' or 'unsure' thing)! What can you do? You freak and everything is off...sigh.

Whatever you do for your "Confidence Check-list" remember to keep it simple and realistic. Accents are best whether it is wearing a headband, scarf or light make-up...these accessories accent your reflected inner beauty. Don't be afraid to do your thing and let that confidence show. There is only ONE YOU in this world and you owe it to yourself to shine. :-)

Catie Manning, Hair Stylist

An Introduction to Pilates

When someone enters the studio for their first Pilates lesson, they often quickly become quite overwhelmed. Most new students enter the studio with absolutely no idea of what they’re getting into. This means I need to begin the first lesson by trying to make them feel as comfortable as possible in an environment akin to a sadomasochist’s “playroom.”

Wide eyed, people enter the Pilates studio and ask if it is a torture chamber. Well, yes, it does look such. Leather straps. Metal frames. "Safety" chains. Beds with bars...

The equipment cannot be explained without telling you about the man behind the magnificence. The following is an abbreviated history of the life of Mr. Pilates. I will add some links below to his two books, which are really manifestos. Yes, manifestos. I should write a manifesto. That would be interesting.

Joseph Pilates

Anyway, Joseph Hubertus Pilates was born in Monchengladbach, Germany in the late 1880’s (for those of you wondering, that’s about 70km, or an hour and some change, on the autobahn according to Google Maps at the time I checked, from the town where Heidi Klum was born!.). He had rickets and asthma and was a sickly child, who was told he’d never amount to anything physically. 

He decided to prove everyone wrong, and began studying ancient forms of Greek fitness, Roman gladiator training, wrestling, marital arts, boxing and gymnastics. He joined the circus with his brother in a Roman gladiator act. He toured with said circus, and was captured and put in prison camp during World War 1. 

Based on his aforementioned studies, he had developed a series of mobility exercises, which he performed for daily physical maintenance. These exercises were the foundation of modern mat work. 

The guards in the camp saw him performing his daily exercises and put him to work with the injured soldiers. These men were unable to do his exercises, and though he manually assisted them at first, it was too waring a thing to continue. Thus, the modern equipment was formed from the hospital beds, springs and traction equipment being used by the injured.

So there you have it. Quick and painless introduction to Pilates equipment and history; the primary things I cover with new students on their first visit. In the next post, I’ll give you the second part of what we would discuss with you on your first lesson. It involves fire and liquor.

-- Amie Avi, Pilates Instructor

Run, Ride and Relax

Hello everyone! I'm Courtney, a social media publicist, exercise nut and healthy eating (re: food-loving) twenty-something contributor/behind the scenes girl for Erica Smith Fitness and Lifestyle. I live in downtown Indianapolis, IN and enjoy all kinds of physical activities - especially those that take place outside. I'd consider myself a runner and a cyclist, but I'm also a TurboKicker, a spinner and a wannabe weightlifter.

As a contributor (and good friend of Miss Smith) I felt compelled to share a bit about myself and my story. 

Without further ado, a VERY little bit about me: 

Some call them goggles, I call them bug deflectors.

I was overweight/borderline obese most of my life. I attribute it to lack of knowledge regarding nutrition and exercise. I grew up playing volleyball and softball, but because of our busy schedule (both of my brother also played sports), meals were generally on the road/from the freezer section.

After college/circa 2011, I decided I had had enough of being "the big girl." I started counting my calories and exercising every day. I was amazed to see how simply being conscious of what I ate and consciously exercising changed my body. Within a year I lost 75-80 (+ or - depending on the season/what I'm training for).

In the place of the 80ish pounds came an addiction to exercise and a very disordered eating mindset that I still battle every day. Physically I looked amazing (to a point) but emotionally I was crumbling. Through the help of friends and family (particularly Erica) I was able to find the strength to get myself out of that pit and recognize that my worth isn't in my body, but in my heart and actions. My biggest fear was becoming fat again. Now my biggest fear is not living a life worth remembering.

I still work out most every day - because I love working out. I'm still conscious of what I eat - because my body is my future. A few weeks back I did the Spartan Race in Laural, IN and came in 6th among women, second in my age group! I went home and had a cookout with some friends and cocktails - there's balance! I also attempted my first 100 mile bike challenge last weekend (The Three State Three Mountain Century in Chattanooga, TN - it was cut short because of the weather). I run half marathons and finish sprint triathlons. Exercise is a joy to me. I love to have something to train for, and to be honest, I still have trouble treating my body well (nourishment and rest don't come easy...yet). It's a process and I wouldn't be where I am today without Erica's help.

I also LOVE encouraging, coaching, supporting, helping/butt kicking anyone who needs it. If you're feeling down or need a boost, please feel free to friend me/message me - sincerely!

-- Courtney Skells, Publicist and adventure junkie

An Incredible Weight Loss Story

I met my friend Megan in high school, but it wasn't until freshman year at IU when I moved in across the hall from her and Emily that they then became 2 of my best friends.  I was the annoying across the hall neighbor who woke up far too early in the morning without an alarm.  Years later they told me they would lock the door and pretend to still be sleeping so I couldn't bother them.



I remember the day many years ago when Megan called me and said "Erica I need to get healthier." It was this day I noticed a change in her attitude about her health, and this day I believe is the beginning of an incredible journey in her life that brought her to this point.  At this point she was a new navy wife which brings on all sorts of stress and trials.  She was also at her heaviest non pregnant weight. Shortly after this phone call she found out she was pregnant.  While she couldn't start to make extreme changes at this point, her view on health started to change here.

Shortly after Meg found out she was pregnant, her incredible husband Steven left for deployment.  The strength and courage Megan has amazes me.  They had their sweet little girl Mady.



After Mady was born Meg started again to focus on losing weight and being healthier... then came pregnancy number 2 and sweet Brynn!

As you can see, Megan's weight loss story was exactly a straight and narrow path but had many detours... 2 pregnancies, deployments, and 2 children at one point under the age of 2.  You could understand why after the 2nd pregnancy Megan could have easily given up, but she didn't.

With the support of her husband, Megan started to make an effort every day to be active and to eat healthier as a family.  It started out with just walking, but she kept working up her stamina and now has even completed P90x.  When I asked her how she does it Megan said:

Don't get me wrong though, every morning when my alarm goes off at 5:10am I think of excuses. I am tired. I am sore from yesterday. I just need a little extra sleep. And some days I give into those excuses. Those are usually the days I struggle with having energy. I tend to be shorter with the girls, and I eat crappy.

For the most part, Megan kept her efforts quiet until one day on facebook she posted this incredible before and after shot:

Such an INCREDIBLE change!  I am SO incredibly proud of her for so many reasons.  Her strength and courage amazes me.  For those of you looking at making lifestyle changes here are the words of advice Megan has for you:

My best piece of advice would be to get out of your own way and just do it.  You can keep making excuses for as long as you want as to why you can't do this, why you can't make the changes needed, but in the end you just need to take the first step.  Just start doing 1 thing different toward making yourself healthier and you will see changes.   And figure out what works for you.  Just because everyone you know is doing one thing and it works from them, does not mean it will work for you.  Each person is different, so each diet and exercise regimen has to be different. 

As this incredible family faces another deployment, lets join together in encouraging them in their strength and courage all around.  I am so blessed to have this family in my life and am daily encouraged by them! Thank you Whitsitt family for letting me be a part of your journey!

Want to read more about Megan's story and new exciting news? Visit her blog here The Long road to Cake

Keeping Hair Healthy in the Summer Sun

During the summer months, swimming and water sports are a great way to stay active, yet the exposure to heat and sun can really create a mess for our hair.  Just as important as keeping our skin protected from sun/UV over exposure, we need to also protect our beautiful locks from the drying affects that occur from spending the extra time outdoors.  I will provide some added information to help you feel and look your best while being active during the warm summer months.

1. Use Mineral Removal Treatments/Swimmer specific shampoo/conditioner 
If swimming at a public pool or even the salt water ocean, chlorine and the natural salt damage will occur.  Both chlorine and salt are very drying on our skin and hair.  A good way to help keep your hair at a minimum damage is by using Mineral Removal Treatments which help draw out the excess chemicals/minerals from your hair without further damage.  These are easy to pick up and use.  Malibu C (http://www.malibuc.com/content/default.aspx) is a great brand to which has packets of these treatments.  They are an inexpensive way to help promote healthy hair.  Use once or twice a week at most.  They also offer a "Swimmer's" hair solution line to which I would also recommend if you are in the water frequently.

Swimming is a great low impact and even relaxing activity which promotes health.  Wearing sun glasses protected my eyes, the sunscreen protected my skin, and you better believe I didn't process my hair anymore than I had too!  "Embrace my natural hair" was my summer motto during college.  At this time, I had not found Malibu yet...sigh.

2.  Condition and add moisture back
The sun is so very drying.  When your skin is dry, you use lotion.  When your hair is dry, we suggest conditioning often.  This is something that will promote silky beautiful hair outside the sun exposure and limit the amount of damage being done.  What the conditioner will do is form a barrier on the outside shaft of your hair.  For extremely dry hair, you can also go into your salon of choice and ask them what Deep Conditioning Treatment options they offer.

Another daily option which will also help is using a little Argon or Moroccan Oil through your hair.  Use sparingly as it may make your hair oily verses silky, but it will help promote moisture.

3. Avoid over processing and over working hair; use Heat Protectors
Rule of thumb, if your hair is already dry--avoid chemical services (coloring, permanent wave, and chemical relaxers), straightening, curling and blow drying your hair.  If your hair is already dry going into the summer months, be proactive and moisturize it.

If you must straighten and blow dry your hair, use a Heat Protector from a professional line.  These can be found in serums or sprays and it is so important to use them regularly.  The heat is not good for the hair and what these Heat Protectors do is form a barrier on the outside hair shaft protecting your hair and allowing the iron to do the least amount of damage possible.  Argon or Moroccan Oil also make great heat protectors.

Yes, as a cheerleader at Indiana University, we were required to look our best when representing our school.  Argon oil, straightening my hair on a low heat setting and wearing my hair naturally curly helped in the promotion of keeping my hair looking healthy.

4. Protein Treatments
So we have done a lot of talk on protecting the outside of your beautiful locks, but just as it is important to keep your inside of your hair as strong as it can be too.  Since our hair is made up of protein, we need to restore what has been lost through processing it.  In the salon, we offer Protein Treatments to assist in this matter.  There are both leave-in options as well as a once a week solution.  The leave-in option you can use on a daily basis and the once a week is never a bad idea.  Ask your salon professional what options they offer and they will be able to suggest which would be best to fit your lifestyle.

5. Trim ends frequently during summer months
In the salon, we recommend a trim every 4 to 6 weeks.  When you follow this recommendation, it minimizes how much we cut off and promotes beautiful looking hair.  When our hair dries out the ends of our hair if split can begin to unravel much like yarn.  If it unravels too far, that means we have to trim off more hair.  You would be amazed what even a 1/4" off of the ends would do for the over all quality of your hair.

All in all, there is only so much we can do to protect our hair from damage in the summer sun, salt water and chlorine.  When we feel good on the outside, it also helps promote good self-esteem, build our confidence, and bring a smile to our faces.  Being proactive allows you to have the upper hand in the quality of your hair and in return your hair will thank you kindly.

-Ms. Catie Manning, Hair Stylist

Faithful Readers

Hello to all of Erica's faithful readers!

My name is Amie Avi. I mostly teach Pilates these days, but have done about every job one can do in a health club or a restaurant, and would have preferred to play those roles on TV.

In the following few posts, I'll be introducing you to Pilates. Posts unrelated to Pilates may follow. I'm looking forward to getting to know you, and to sharing with you all about something I really enjoy. Please leave questions or comments below, and Erica and I will do our best to respond.

All that said, let's crack on, shall we?

Though Pilates has become a bit more ubiquitous since I first started teaching, thirteen years ago, it is still synonymous with circus acts, knife-throwing, and oddly-named cocktails. It is an odd-sounding word, and most people have no idea what Pilates is.

I will never forget the evening I overheard a hapless, yet blindingly attractive, membership sales representative at a gym where I taught, explaining to a prospective member that Pilates is the American form of yoga. (With his model-esque smile, even I might have believed it, but that’s beside the point.)

Pilates is not the American form of yoga. It also does not involve jumping through hoops of fire, (though working with certain Pilates apparatus called the “Magic Circle” conjures up such images), and is not an obscure liquor native to a Baltic State.

In the next few posts, I’ll introduce a bit of the history of Pilates, why it rocks so incredibly much, and why everyone from competitors in the octagon to octogenarians should be doing Pilates.

Cheers and peace,

A.

Being Healthy on the Night Shift

This Sunday morning ended my year and a half of being on and off night shift.  I can't say I'm sad to see it go, but I am incredibly thankful for the things it allowed me to learn.  Until the night shift, I would consistently go to bed at one time and wake up at pretty much the exact same time every day.  Before I worked night shift I had only slept past 1030 AM a very few times in my life.  Until I worked night shift I did not realize how incredibly hard it is to stay healthy on a night shift schedule.

As a nurse, I learned so much in my career by being on night shift.  It allowed me to work more autonomously. I definitely learned the wonderfulness of Ambien.  I transferred far too many patients to the ICU, but not a single one of them coded in my care for which I am thankful. And I got to know some really incredible people and learn how to be a nurse without all the people around.

As a nutritionist I learned that working the night shift means that those regular meals are not going to happen. That when you stay up all night and are stressed, as nursing as a career makes you stressed, you crave those high fat foods.

As a personal trainer I learned just how hard it is to get in a regular work out routine when you walk an average of 6 miles a night at work and you are never actually awake consistently at the same time every day of the week, let alone have the consistency to work out.

As a person, I learned that my body much prefers a day schedule and I'm not the nicest person on night shift.  I learned that there were times I could sleep for almost 24 hours. And I was definitely able to sleep past 10:30 AM.