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[0:00] Charlie Murphy: Hello, hello, and welcome to Mapping The College Audition. I'm your host, Charlie Murphy, Director of MTCA. That's Musical Theatre, College Auditions. Check us out at mtca.com. And today we've got Erika Strasburg on the podcast to talk a bit of wellness and psychological competitiveness in this process. I have been promising this episode for the past few, and I've been doing little intros to kind of speak toward it. But this episode, I'm going to let speak for itself because I think we get into a lot of this good stuff. I know our seniors are right now in the middle of Chicago Unifieds, many prepping for LA this weekend as this releases. We are so excited to see you at both of those events. Though, as I say in the episode, only if that makes sense for you to see us.

For you as a person slash auditioner, does it make sense for you to come and stop by the Green Room? No shame in stopping by only at the end if you prefer, as Erika says in the episode, or whatever works best for you. I promise we won't judge you. I do believe I'm going to attempt a few person on the street style interview moments in Chicago, or maybe person in the Green Room style interviews. I thought about doing it in New York, but just the chaos of the weekend, it overtook me a bit. I did think about it, but now I'm planning at least to do it. But a few students did request it in New York City, so we try to give the people what they want. I'm not going to make the mistake of promising a release date at any specific time this year, unlike the previous time, but we're going to try to put something together and release it in some form, whether that's audio, video.

However, you'll likely get some person on the street interviews from this class of 2025. We try to make it happen for you. So to my seniors, much of this interview is focused specifically on advice to you. I love you, and I can't wait to see you this week, or it has been this week as I release it, though as I record this, it's about to be this week. And to my juniors and younger, we're going to see you this month at Junior Intensive. We are really pumped for it, and really pumped for this year. You know, I mentioned last episode, we're really excited for some of the new stuff that we've got planned for your class as we keep trying to tweak and improve things on our end. We're never done growing.

We're not going to stop, you know? And to those non-MTCA students out there, or anybody who knows any non-MTCA students out there, if you want to forward this message to them, if you have been looking for an opportunity to meet us, we are hosting one of our Meet MTCA workshops on February 12th at 8 p.m. Eastern. That's a week from now as this episode releases. That's February 12th at 8 p.m. Eastern. You can sign up by heading to our website, which you all know by now is mtca.com, and it is completely free. No obligation beyond sitting down for that hour, and we won't even make you sit down for it. If you want to walk around during the webinar, you absolutely can. You'll get to meet me live, as well as a bunch of members of our artistic team, and you'll get to see a window into how this process works with examples of song, monologue, and dance coaching.

You're going to leave with some questions answered. You're going to leave with a better understanding of the expectations of the process, and you're going to leave with some homework for what lies ahead. So I think regardless of whether you choose to move forward, and again, there's no obligation beyond this webinar, regardless of whether you move forward with MTCA, I think you'll find it a really helpful webinar. And again, it's free, just like this podcast, and you don't even have to listen to random advertisements that you have to click through, though of course, don't do that. Don't click through the VPN ads. Listen to those things. Go see those shows. I mean, that's what the podcast is doing for you.

All right, we're getting loopy. I really hope you enjoyed this conversation. It was a fun one with a lot of really helpful nuggets, I think. Please take care of yourselves out there this week, this winter, and in general. If you take one thing from this conversation about wellness, it's that wellness is not just about frou-frou self-care because it'll make you feel better. It really is about how to elevate yourself as an artist and to elevate your success. Taking care of yourself is competing at the highest level. Those two are one and the same. Okay, without further ado, here is Erika Strasberg.

[4:09] Charlie Murphy: Well, we are so excited to have the great Erika Strasberg on the podcast. Erika has a BFA from CMU. She's worked in all kinds of places, like Pittsburgh CLO, Pittsburgh Public Theater, the Kinetic Theater Company, where she played opposite yours truly to rave reader, truly a life accomplishment. She's also a board-certified health and wellness coach, a certified adolescent mental health coach, a DBT skills coach, and I may make her define those words for you, and MTCA's own wellness coach covering a lot of these umbrellas. Erika, welcome on the pod again. How are you doing today?

[4:47] Erika Strasburg: Thank you for having me. I'm great.

[4:49] Charlie Murphy: Great. Thrilled to be here. Yeah, and we had you on for a brief commercial two years ago. We were doing an upcoming webinar. We're like, we should just give a little intro to wellness as an idea, and we just had Keri Anderson, who's a therapist on, and so we're like, oh, maybe we'll have Erika back on. And now here we are. It's time for your starring role. Do you feel like you've truly made it?

[5:02] Erika Strasburg: It's great. I have. Yeah, this is it. I have two main missions for today's episode. So I want to talk about wellness in general, especially wellness at this time of year. They've heard me say this the past month. We're talking about the psychological wellness of January, but also the physical wellness of January and February and how important all that is. And then in the second half, I want to talk a little bit more just about psychological competitiveness from an audition and a holistic process perspective, both of which I think those things are going to interrelate a little bit there. So I was really inspired to bring you on again at this moment from our conversation in our last wellness webinar, which some people would have gotten a chance to tune into.

But if you're more of a podcast person and not an MTCA webinar person, this will be your first introduction to that. But then also we did a little bit with Kara Rose DiPietro, and I thought that was the one I was thinking would be helpful to kind of continue that conversation. So I made you listen to that episode before we talked, and this can be a bit of a continuance of all of that. Okay. But before we get into all the wellness stuff, can you give us a brief catch up on your journey to get to this? So I would love first, could you give me like birth to college in 60 seconds, everything we need to know about you, and then we'll do like an act two of college now. But so first give me like a 60 seconds of Erika getting to Carnegie Mellon, what we need to know about you.

[6:18] Erika Strasburg: Big sports gal, super soccer heavy. My dad was a professional soccer player. So he coached us, played in high school, loved it, thought maybe I might play soccer in college. I was like, man, that's where I'm headed. Did some camps when I was little. And then in high school, I really got into choir and that was sort of the gateway drug. Did my musical senior year, and I was like, oh yeah, I'm doing this. This will fit well in our sports analogies, our sports metaphors of it all. And then how'd you find a way to Carnegie Mellon? You know, I thought that's where Kristin Chenoweth went. So I had seen Wicked, original cast. Okay. Original cast. And that's important. And I was in love with her. And I don't know why I heard she went to Carnegie Mellon.

Otherwise I would have never heard of what Carnegie Mellon was. I have no relation to Pittsburgh. That's so funny. And I was like, oh, Kristin Chenoweth went there. That's where I'll go. And then find out that's not where she went at all. I wonder where you did get, was it because, were you young enough that it could have been like Megan Hilty who did go there? Maybe. I feel like I had read it or heard it and I was like, Carnegie Mellon, what's that? Well, that's the place for me. Yep. I love it. There we went. Very green. I was very green.

[7:28] Charlie Murphy: Our truly expert listeners will know that Kristin went to OKCU, both of whom we're currently scheduling to have on the podcast. We're scheduling OKCU right now. It's going to happen next week. And then we're also scheduling Kristin to actually come on the podcast as well. Not to give too much of a preview and a promise, because who knows with all these people, but that was a great little segment. She'll be there.

[7:47] Charlie Murphy: Let's talk a little bit about, OK, so then take me through college to now. Give me a little bit of like your journey to how we get to where we are right now as a working actor and a wonderful young mother and all those things. Give me a little bit of your post-collegiate journey as well.

[8:03] Erika Strasburg: Yeah. So college was weird and wonderful. I had a hard time with the size of the class, the smallness was both great and tough for me. Everyone in my business was kind of tough for me. And I think that was sort of the start of me being interested in this work. And I wasn't a big partier. And so trying to see how I fit in, that was kind of the start of all of this. I got into like, sometimes I was eating too much. Sometimes I wasn't eating enough. That kind of started that part of being, you know, this whole thing. So that was really how the seed got planted, I think, looking back. And then post-college, I was just not ready for New York. I was too green still, a little scared of it. And so I chose to stay regional.

I started in Philly, and then I went to Pittsburgh and just wanted to build up my resume. And it worked out really well. I grew a lot doing that kind of little unconventional path, but it worked out nicely for me. And then eventually ended up in New York, where I have my agent now. And I still love working regionally. And especially now that I'm a mom, I think that's probably where I'll stay. But it's been great. It's just super across the board. Some really weird in the basement experiences, and some really, you know, high level opposite Jen Colella and Mr. Sheffield experiences. So to sort of run the gamut. That's what you get regionally, which is great.

[9:23] Charlie Murphy: That's what you get. That's what you get. And I can underline the not partier part of this, when we worked together, which I can't believe it didn't come up in your, obviously, the most important part of your 60 seconds. The peak of my career. 20 of those seconds should have been on Kinetic Theatre Company. But yeah, I remember we used to be like, let's go out after the show. You're like, I'd like to be asleep an hour ago.

[9:39] Erika Strasburg: Yeah, absolutely.

[9:42] Charlie Murphy: Give me a little bit more. And I want to talk about the specifics of the wellness here in a second. But when you said like, it was a little tough for me, people being in my business. What was that experience like for you at college? It's one of the things we talked a little bit with Kara, where I was like, maybe we should do more of this on like, the transition into college. We spent a lot of time talking about the transition out of college into what it is to be a professional and the morass and all that. But just transitioning into college and that intimate conservatory style class. What was difficult about that for you?

[10:10] Erika Strasburg: Well, you come from your high school where you're the star, mostly, I think, like pretty much every, especially MTCA kid. It's like, you're one of the stars. We only accept stars. That's right. That's one of the prerequisites. And then you get to somewhere like Carnegie and everyone's amazing. And so you're immediately very humbled, sort of intimidated. You know, I kind of was like, oh, well, you know, and some people had gone to performing arts high school. Again, I was really new to it. So I had a little imposter syndrome, like, Ooh, I'm not sure how did I get in here? And then, you know, that kind of went away and I felt like, okay, I do belong. And then, but it was the class size, wherein you're making mistakes in college, socially, you know, you're going through a lot mentally and emotionally at that time of your life, discovering who you are.

And I just felt like everyone knew everything I did. I just couldn't really hide if I made a mistake or if I hurt someone's feelings or, you know, vice versa, everyone knew about it the next day. And that was hard for me because I just wasn't used to that. And luckily I found my Katie Wieland, you know, you find your people and then it helps so much. And I look back super fondly. I don't look back on that time as like overall difficult, but there were some growing pains for sure.

[11:23] Charlie Murphy: And did you think it's because you're a particularly private person? Like, are you the kind of person who would want to have that really small group of intimate friends and sort of having this bigger group community felt a little bit overwhelming?

[11:33] Erika Strasburg: Yeah. And I wasn't, honestly, I wasn't used to the theater personality. I wasn't used to that, just being around sort of that big energy all the time. And so you get to school and everybody kind of has that big energy and you're like, well, it's fantastic. It's exhilarating. It's very exciting. But you're also like, yeah, if that's not what you're used to. So that was a little bit of an adjustment. But, and, you know, socially you find your way, you always find your people. But that was really important to me because there were some moments I really felt like very lonely and, you know, and then you, you find your people and it feels a lot warmer.

[12:18] Charlie Murphy: Yeah. Well, and it gets to some of that. We'll talk in the second half more about sort of competitiveness in general and whether how, how we use that C word or not, you know, in terms of, um, I love that the athlete part of you, but then, you know, there is just naturally in this business and in any of these environments, there's going to be a bit of like comparing yourself to your peers. I mean, it's something you can't fight completely. Some are, somebody gets cast, somebody doesn't. It's just like, that is what actually happens in any class or whatever. So that's an interesting thing to try to navigate. But wait, let's zoom in forward a little bit. I just want to zoom. Now you, here you are as a wellness coach, you're certified and all these things.

Um, can we just, can we talk a little bit about like for somebody who doesn't know what wellness is or maybe especially, you know, we've heard of like the wellness space now in general of like people doing yoga and sipping tea and they have an idea of maybe what that is in terms of like Instagram. But like when you talk about the goals of wellness as it relates to an actor, you know, why is this something that I should potentially spend some time focusing on and at least thinking about my wellness?

[13:18] Erika Strasburg: Yeah. So my experience that really was like, okay, you have to focus on this was I was in rehearsal for Peter Pan at CLO. That was with Jen Colella was our Peter Pan. Amazing. During the day from nine to six. And then at night I was Belle and Beauty and the Beast at a different theater down the street. So it was all day, all night leading a show opposite some real star. Like I just, there was no room for error. And I just, at that point in my life, I was like not quite at my taking care of myself in the best way, like physically in terms of what I was eating, how I was doing my body, my sleep schedule. And also just mentally, I wasn't checking in with myself.

[13:56] Erika Strasburg: And I just couldn't afford, I had to figure it out quick, right? So that kind of started it. How do I get through, which for a lot of performers, that's your day. Either you have a job and then you go perform or you're in rehearsal and then you go perform. You have to kind of be at your peak all the time. And our body is our paycheck, our body is our craft, your voice, all that. So it's all connected. And so I just was like, yeah, what is wellness? And then the pandemic hit and wellness became very trendy. So there are a lot of ways to look at wellness. For me, it's just like how to keep your mind and body in the best shape it can be in. And I don't mean shape like abs. I mean like connection to your spirit, connection to what you're putting in your body feels good, how you're moving your body feels good.

Nothing is torture. There's not a lot of bad habits, just kind of ironing all of that out. And it just makes everything so much more peaceful, every part of your life. So all of a sudden, I think professional actors kind of will understand that intuitively. And I think we kind of understand that about athletes. We know LeBron James spends a million dollars on his body and gets in hyperbaric chambers and Tom Brady won't eat a strawberry during the season or some of those... No, no tomatoes. No tomatoes, is that it? No tomatoes. Inflammation. People go to those higher levels. And I think people understand that at the Broadway level to some extent. Even I think some people say like, oh, I get that you have to vocally rest after these certain shows and when you're doing a particularly difficult role.

But I'm not sure that every 18-year-old actor is thinking that way. And I'll say going through this process, here we are in between New York City and Chicago Unified as we record this, people should be treating themselves that way. Like you are doing four, five, six auditions a day. Like you do need to get to sleep immediately and you do need to get up early enough and warm up. And some of those considerations, I don't know that. People think, oh, that's for later. That's for when I'm LeBron James, when I'm Sutton Foster and I'm doing that role on Broadway. But I don't know that 17-year-olds are always considering that that way.

[15:54] Charlie Murphy: Yeah. And it's huge. I mean, auditioning is an art in itself, right? And this is such a big piece of that. It's like what's pre-auditioning? What's your pre-audition process? And it needs to be very clear, physically and mentally, both. And I know we'll dive into the psychological side of it, but I really do think that goal of like, how do you bring a full and healthy person into the room? That means vocally, that means hopefully not sick, if you can avoid it, though you can always avoid having a cold or something, but doing your best to not be sick and doing your best to be vocally well, and then also in a healthy enough psychological mental state that you can bring in. Can we talk?

[16:34] Erika Strasburg: Yeah, go ahead. I was just going to say, yeah, you really want to feel good in your skin. Like you just want to feel like you're walking in the room and I feel great. They can read that, right? That's the first thing they see. We talk about that all the time when you come in the door is when the audition starts. And you can see when someone is like, well, dragging or a little off or whatever. We know it about people in our life when you go, something's up with you. It's not like you look bad, but something feels wrong. You don't feel like you. That energy, when someone says I made the decision five seconds after they walk in the room, it is that energy that we're talking about of what you're bringing in.

You can't just snap your fingers and make that true. That is a process that takes some tending to that garden. But let's talk about some of that. I'd love to talk about some of the nutritional goals in terms of some of the health stuff that you'd work on with your students that way. And then also stuff like sleep goals, movement, et cetera. Let's go through a little bit of maybe that physical wellness stuff of some of the things that you see teenagers slacking on or not necessarily doing in places where you would help them and guide them in those journeys.

[17:31] Erika Strasburg: I think a huge one is hydration, especially for performers. Most teenagers are not hydrating nearly enough. Most humans are not. But teenagers are like, I had a bottle of water today. That's good, right? Well, no, you should probably have six or eight. And if you're a dancer, more than that. So and if you drink caffeine, you have to double your double your hydration, double your water. So for every cup of coffee, I got my water with me. I got it just for you. He has learned. He has learned. So yeah, for every cup of coffee, you want two cups of water. So you track it that way. Really, you want to drink your weight in ounces. Ideally, that sounds wild, I know. But if you can even get half of that, I'm happy.

And so that's definitely more than one bottle of water. But it's particularly important for the vocal cords. We know that. But it really is the gas that fuels your whole system. When we're dehydrated, we're tired, our brain isn't sharp. You know, what's this as I synapses? Is that what it is? Yeah. It's not giving synapse hands. Those are hands for those not watching the video. It's not firing as quickly as it would be if you're hydrated. So that to me is like baseline. It's so easy. Just get a water bottle that feels fun to drink out of that sounds silly. But if your eye is drawn to it, you're more likely to use it. A straw makes it a lot easier. You drink a lot more with a straw than you do otherwise. So just, you know, little tricks, make it fun for yourself. Bedazzle the water bottle, if that's what you need to do.

[19:01] Charlie Murphy: That's the trick. Bedazzle. That'll work on me if I bedazzle the water bottle.

[19:04] Erika Strasburg: Yes. Bedazzle your mason jar there, Charlie. What else? So hydration, huge. Totally agree. Huge. For food, I think a lot of times teenagers don't realize they're just not eating enough because they're so busy, especially if you're dancing or being particularly physically active. It's like you grab, you know, half a bagel in the morning, maybe you have a snack at school, and then you're not eating until dinner after rehearsal. It's just, again, it's a fuel thing. If that if you can only muster one big meal a day, personally, I think it should be lunch then. So you have a lot of times teenagers aren't hungry when they wake up at 6am. Understood. Grab a little something, get your metabolism revving, and then try to have maybe a big after school pack a lunch and have your big meal then and then a smaller meal before bed.

You don't want to do your huge meal before bed because then you're digesting while you're laying flat, also not good for your vocal cords, not good for your digestion, all of that. So if you can, if you're only fitting in like one major meal a day, I think midday for this age and this purpose is probably a good idea.

[20:03] Charlie Murphy: Yep. And what if you are someone, I mean, you know, Kara was talking about struggling with some body image stuff. I mean, I know that's so rampant in the dance community, but it's really, you know, I even as I say that I was saying in the last episode, I'm like, but not just dancers. It's also, it's men, it's actors, it's not just in that world. But if you're somebody who goes, I am struggling with that, I want it. Maybe I do want that six pack out, but I do want that whatever, you know, in terms of, and then I'm struggling with, but I know I need to feel my body in this process. How do you advise students who sort of are in that place?

[20:30] Erika Strasburg: Yeah. I mean, there's a way to do it. I think deprivation always backfires. You know, we've, we've seen that time and time again. So it's just finding a way to nourish your body that feels safe. That's how you want to start. And for some people that looks like the only thing that appeals to me for breakfast is Nutella on toast, which from a quote unquote health point of view, maybe that doesn't look ideal, but if that's the only thing that's feeling safe for you in the mornings, eat it. Great. That's your breakfast. So when you, when you have a relationship with food where you're kind of struggling, you want to find the safety. You want to find what feels comforting and not scary because there's a lot in a relationship in your, in a relationship like that.

A lot of times it comes down to control. So you want to look at that side of things, probably with a therapist. And then when you re you slowly reintroduce food so that you're not scaring your body, you're teaching your body like, this is okay. We can eat this way and still function and look the way that we want to look. And you know, high protein, high, high, healthy fats is a great way to do it. Such, so good for your brain health too. Um, and also you, you, then you kind of retrain yourself over time to not be scared of certain food groups. For us, it was like carbs were just so scary. Right. And now it was still scary. It's still terrifying still. It's still difficult. Yeah. For our parents' generation, it was fats like avocado.

They would be horrified to know we love avocado toast, you know? So for every generation there's something. And then, and so it's kind of just relearning really what happens to your body when you eat that way. Oh, I'm okay. I can eat this full bagel and with butter and it's actually all right. You know, it takes time. It's a process and part of it's mental and, you know, therapy work and, and part of it is this work, but it's absolutely possible to, to redefine your relationship with food, to feel nourishing and healthy.

[22:26] Charlie Murphy: Totally. And I mean, that's something that's been really helpful to me in that world where maybe talk a little bit about movement was having a relationship with my own physical fitness where it made it easier for me to then be like, okay, this food is fuel. And for dancers, that may be a little easier because you're going, I'm going to go dance for two hours or so. I know that I need to feel myself, but for me, I'm like, I just did a hard work. I'm about to do a work. I'd like to be able to find that relationship. I love to talk about what do you advise in terms of stuff like body movement and then sleep and different and movement, I guess, is a way of saying working out or different versions of that. I'd love to hear how you talk about that.

[22:56] Erika Strasburg: For movement, I think it's whatever you actually enjoy that you will stick to. For me, that's a really long walk. I am not a pound. I don't want to be dripping with sweat. That's not my ideal workout. I'm not pounding iron all the time. I love a long walk with a podcast. That feels very good for me. About an hour long walk. Perfect. I think that'll be tomorrow's walk. When does this release?

[23:23] Charlie Murphy: So that is something I know that I will actually do. So that goes right into my repertoire. It should not be punishment. That's the most important thing. I think a lot of people think, oh, I should be miserable after a workout. That means it's been really effective or my body should be absolutely wrecked. No. If that feels good for you, great. If that feels like you've achieved some sort of wonderful thing, great. To each their own, absolutely. But to me, I just don't ever think any sort of workout should feel like a punishment. That is our time. Again, it's nourishing our body. It's giving our brain endorphins. There's so much good stuff that comes out of just movement. So it's finding the movement that feels good.

[24:05] Charlie Murphy: Yeah. And then what about sleep? I know it's a huge thing for teenagers.

[24:10] Erika Strasburg: It's huge. And it's hard because of the phones, because of schedules, stimulation. It's really hard to wind down at the end of the night. I mean, the biggest thing is when we see that phone light, our body registers it as the sun. So it says like, hey, we're staying awake, we're staying awake. So trying to get away from light, that screen light as early as you can in the night is going to be really effective. Is that possible for everyone? Not usually, especially if you're doing homework after rehearsal or after a really long day. But the sooner that you can shut those lights down, those screen lights, the better it's going to be for your REM cycle. If you're a person that gets up in the middle of the night, it's like having those, what are my kind of anti-anxiety hacks to kind of get my brain to quiet back down again?

A great one is to try to squeeze every muscle from your toe to your neck, like literally one toe. Okay, squeeze it and hold it for five seconds. And then I'm going to squeeze the muscle on the left side of my foot for five seconds. And then I'm going to go to my cat for five seconds. And you work your way up your body, squeezing and releasing every muscle for five seconds. And then hopefully by the time you work your way up, your brain has sort of focused on something else. But it's that kind of stuff to really try to silence. And that's for people whose mind is racing in the middle of the night. Like I can't sleep because I'm thinking about tomorrow. I'm thinking about whatever. And actually one of the worst things you can do is I have to get a good night's sleep because I have to be up in two hours.

Now it's only three hours to the airport. Now I might as well not go to sleep at all. I'm going to sleep in if I do that. Exactly. And that's why we almost never sleep well the night before a flight. But it's hard. It's hard. But sleep, I've said this so many times to you. Everyone says, is it food or exercise? It's sleep. That's the most important pillar of this particular age, especially. It's so true. And us hypocrites talking about this as young parents, though you probably are still sleeping 10 hours a night as a parent.

[26:05] Charlie Murphy: No, no. It couldn't be true. It couldn't be true.

[26:09] Erika Strasburg: The baby wakes. We've been through a real sleep regression that we are finally, I think, around the other side of. But Solveig slowly was sleeping in our bed an hour a night, then two hours, and then it was five hours. And I was like, we have to. Foot in the face. Kickings, screaming, just too much. Not screaming, but hard for sleep. REM cycles. I don't know about REM cycles.

[26:28] Charlie Murphy: Yeah, forget it. I do think it's worth saying some of this stuff, I think, is worth, and we have plenty of juniors and people who've been listening to this not in the middle of Unifieds. But I do think it's worth saying, and this was some of what I would think about with stuff like food and water, too, is that it's probably not time, if you're between New York City and Chicago as you listen to this, or you're just in Chicago, to be like, I need a whole new wellness routine for my auditions. Correct. Sometimes people are like, oh, now I got to eat super healthy and do a total. If you're the kind of person who does drink coffee, it's not like time to be like, I'm quitting coffee. I'm never going to do that.

There are things where it's like, or a brand new workout routine that's completely new to you. It's like, that's not necessarily healthy for your body if you're about to start do dance stuff. So it's worth saying that some of this routine also, it's about the longer term stuff. When we talk about this stuff, we'll talk about some of the psychological stuff you can do now. But some of this stuff, when you're creating your own prep process, it is about something that's familiar to you in routine as opposed to totally novel, I think.

[27:25] Erika Strasburg: Yeah. And also something that is not going to, for some people, a really long physical warm-up is effective. For some people, that gets them more in their head. So as you're auditioning, as you're going through college, you're learning so much still. You have all this time to just learn and experiment. You have to try to find the sweet spot of like that. It's 15 minutes for me. That's all I need. Any more than that, I'm starting to get in my head. And that's important too.

[27:52] Erika Strasburg: Finding your "Zhuzh" and sparkle is all about tapping into that unique essence that makes you, you. It's about recognizing what lights you up and brings you joy, especially in the audition room.

[28:22] Erika Strasburg: One way to find that is through physical movement. Before you walk into an audition, take a moment to stretch, shake out your body, and breathe deeply. This helps release any tension and allows your energy to flow freely.

[28:52] Erika Strasburg: Another technique is to visualize your ideal self in that moment. Picture yourself walking into the room with confidence, ready to share your talent. This mental imagery can help shift your mindset from nerves to excitement.

[29:14] Erika Strasburg: It's also important to have a pre-audition ritual. This could be anything from listening to your favorite song, doing a quick meditation, or even reciting a mantra that resonates with you. These rituals can ground you and remind you of your purpose.

[29:34] Erika Strasburg: Remember, it's okay to feel nervous. That adrenaline can actually be transformed into excitement. Embrace those feelings and use them to fuel your performance rather than letting them hold you back.

[29:54] Erika Strasburg: To feel like yourself before walking into the room, consider wearing something that makes you feel good. Whether it's a favorite outfit or a piece of jewelry that holds significance, these items can serve as a reminder of your individuality.

[30:14] Erika Strasburg: Bottling your own confidence is about recognizing your achievements and strengths. Take a moment to reflect on past successes, no matter how small. This practice can help reinforce your self-belief.

[30:34] Erika Strasburg: Surrounding yourself with supportive people is also crucial. Share your goals and aspirations with friends or mentors who uplift you. Their encouragement can help you maintain that positive mindset.

[30:54] Erika Strasburg: Lastly, practice self-compassion. Be kind to yourself throughout this process. Remember that auditions are just one part of your journey, and every experience contributes to your growth as an artist.

[31:14] Erika Strasburg: Finding your Zhuzh and sparkle is a personal journey. It requires exploration and experimentation. Don't be afraid to try new things and discover what truly resonates with you.

[31:34] Erika Strasburg: As you navigate the audition process, keep in mind that your uniqueness is your greatest asset. Embrace it, celebrate it, and let it shine through in every performance.

[31:54] Erika Strasburg: Ultimately, the goal is to walk into that audition room feeling like the best version of yourself. When you do, you'll not only impress the panel but also enjoy the experience.

[32:14] Erika Strasburg: So, take a deep breath, find your Zhuzh, and let your sparkle shine. You've got this!

[32:34] Erika Strasburg: Remember, every audition is an opportunity to learn and grow. Whether it goes as planned or not, each experience adds to your journey as an artist.

[33:04] Erika Strasburg: And don't forget, it's about connection. When you bring your authentic self into the room, you create a genuine connection with the panel, which is what they are truly looking for.

[33:24] Erika Strasburg: So, as you prepare for your auditions, focus on being present, being yourself, and sharing your artistry with the world.

[33:44] Erika Strasburg: Finding your Zhuzh and sparkle is not just a technique; it's a mindset. Cultivate it, nurture it, and let it guide you through your artistic journey.

[34:04] Erika Strasburg: Trust in your abilities and remember that you are enough. Your journey is unique, and it deserves to be celebrated.

[34:24] Erika Strasburg: As you step into the audition room, carry that confidence with you. You are not just auditioning for a role; you are sharing a piece of yourself.

[34:44] Erika Strasburg: So, go out there, find your Zhuzh, and let your sparkle light up the stage!

[35:04] Erika Strasburg: And if you ever feel lost or unsure, remember that it's okay to seek support. Whether it's from a coach, a friend, or a mentor, reaching out can provide the guidance you need.

[35:24] Erika Strasburg: The audition process can be daunting, but with the right mindset and tools, you can navigate it with grace and confidence.

[35:44] Erika Strasburg: Embrace the journey, and know that every step you take is leading you closer to your goals.

[36:14] Erika Strasburg: So, as you prepare for your next audition, take a moment to connect with yourself. Find your Zhuzh, embrace your sparkle, and let it shine.

[36:34] Erika Strasburg: Remember, you are an artist, and your voice deserves to be heard. Go out there and share it with the world!

[37:04] Erika Strasburg: Thank you for joining me today. I hope these tips help you find your confidence and shine in your auditions.

[37:34] Erika Strasburg: If you have any questions or need further guidance, feel free to reach out. I'm here to support you on your journey.

[37:54] Erika Strasburg: Until next time, keep shining and embracing your unique artistry. You've got this!

[38:14] Erika Strasburg: And remember, the world needs your light. Don't be afraid to let it shine brightly.

[38:34] Erika Strasburg: Thank you for listening, and I look forward to connecting with you again soon!

[39:04] Erika Strasburg: Take care, and keep finding your Zhuzh and sparkle in everything you do.

[39:34] Erika Strasburg: Goodbye for now, and remember to always embrace your authentic self.

[39:54] Erika Strasburg: Until next time, keep shining bright!

[40:14] Erika Strasburg: Thank you for being part of this journey with me. I can't wait to see how you all shine in your auditions.

[40:34] Erika Strasburg: Keep exploring, keep growing, and keep finding your unique spark.

[40:54] Erika Strasburg: Goodbye, and take care!

[41:14] Erika Strasburg: Remember, your journey is just beginning, and I believe in you.

[41:34] Erika Strasburg: Keep shining, and I look forward to our next conversation!

[41:48] Erika Strasburg: Finding your "Zhuzh" and sparkle is all about tapping into that unique essence that makes you, you. It's about recognizing what lights you up and how to channel that energy into your auditions.

[42:18] Erika Strasburg: One way to find your Zhuzh is to engage in physical activities that help release tension. This can be as simple as stretching, dancing, or even taking a few deep breaths. The goal is to get your body moving and shake off any nerves that might be holding you back.

[42:48] Erika Strasburg: Another technique is to turn your adrenaline into excitement. Instead of viewing those nerves as a negative, try to reframe them as a sign that you're ready to perform. This shift in mindset can help you approach your audition with a sense of enthusiasm rather than fear.

[43:08] Erika Strasburg: Before you walk into the audition room, it's crucial to feel like yourself. Take a moment to ground yourself, whether that's through a quick meditation, listening to your favorite song, or even reciting a mantra that resonates with you. This can help you maintain your authenticity in the audition.

[43:28] Erika Strasburg: Bottling your own confidence is another essential aspect. Think about past experiences where you felt confident and successful. Visualize those moments and remind yourself of your capabilities. This mental rehearsal can be incredibly powerful in boosting your self-assurance.

[43:48] Erika Strasburg: It's also important to remember that everyone has their own unique journey. Embrace what makes you different, and don't be afraid to showcase that in your audition. Your individuality is your strength, and it can set you apart from others.

[44:08] Erika Strasburg: Finding your Zhuzh is a personal journey, and it may take some time to discover what truly resonates with you. Be patient with yourself and allow for exploration. Try different techniques and see what works best for you.

[44:28] Erika Strasburg: Surrounding yourself with supportive people can also enhance your confidence. Share your goals and aspirations with friends or mentors who uplift you. Their encouragement can help you feel more secure in your abilities.

[44:48] Erika Strasburg: Lastly, practice self-compassion. Auditions can be tough, and it's easy to be hard on yourself. Remember that it's okay to have off days. Treat yourself with kindness and recognize that every experience is a learning opportunity.

[45:08] Erika Strasburg: As you prepare for your auditions, keep these tips in mind. Finding your Zhuzh and sparkle is about embracing who you are and channeling that into your performance.

[45:28] Erika Strasburg: So, take a deep breath, trust yourself, and let your true self shine through. You have so much to offer, and the right opportunity will come your way when you embody your authentic self.

[45:48] Erika Strasburg: Remember, the audition process is just one part of your journey. Focus on growth and learning, and the rest will follow.

[46:08] Erika Strasburg: If you have any questions about finding your Zhuzh or preparing for auditions, feel free to reach out. I'm here to help you navigate this process and support you in your journey.

[46:28] Erika Strasburg: Let's keep the conversation going and explore more ways to enhance your audition experience. Your journey is unique, and I'm excited to see where it takes you.

[46:48] Erika Strasburg: Thank you for joining me today. I hope you found these insights helpful as you embark on your audition journey. Remember to embrace your individuality and let your sparkle shine!

[47:18] Erika Strasburg: Until next time, keep exploring, keep growing, and most importantly, keep being you.

[47:38] Erika Strasburg: Finding your Zhuzh is a continuous process, and it's all about discovering what makes you feel alive and excited.

[47:58] Erika Strasburg: So, as you prepare for your auditions, remember to have fun and enjoy the journey.

[48:18] Erika Strasburg: Thank you for listening, and I look forward to connecting with you again soon!

[48:38] Erika Strasburg: Take care, and remember to let your sparkle shine bright!

[48:58] Erika Strasburg: Until next time, keep shining and embracing your unique journey.

[49:18] Erika Strasburg: Your Zhuzh is waiting to be discovered, so go out there and find it!

[49:38] Erika Strasburg: Thank you for being part of this conversation. I'm excited to see how you all embrace your individuality in your auditions.

[49:58] Erika Strasburg: Remember, you are enough just as you are, and your journey is uniquely yours.

[50:18] Erika Strasburg: Keep exploring, keep shining, and let your true self come through in every audition.

[50:38] Erika Strasburg: Thank you for joining me today, and I can't wait to hear about your experiences as you find your Zhuzh and sparkle!

[50:58] Erika Strasburg: Until next time, take care and keep shining bright!

[51:18] Erika Strasburg: Your journey is just beginning, and I'm here to support you every step of the way.

[51:38] Erika Strasburg: Remember, finding your Zhuzh is about embracing who you are and letting that shine through in your performances.

[51:58] Erika Strasburg: Thank you for being part of this conversation, and I look forward to connecting with you again soon!

[52:18] Erika Strasburg: Keep exploring, keep growing, and let your sparkle shine bright!

[52:38] Erika Strasburg: Until next time, take care and remember to embrace your unique journey.

[52:58] Erika Strasburg: Your Zhuzh is waiting to be discovered, so go out there and find it!

[53:18] Erika Strasburg: Thank you for listening, and I can't wait to hear about your experiences as you find your Zhuzh and sparkle!

[53:38] Erika Strasburg: Until next time, take care and keep shining bright!

[53:58] Erika Strasburg: Your journey is just beginning, and I'm here to support you every step of the way.

[54:18] Erika Strasburg: Remember, finding your Zhuzh is about embracing who you are and letting that shine through in your performances.

[54:38] Erika Strasburg: Thank you for being part of this conversation, and I look forward to connecting with you again soon!

[54:58] Erika Strasburg: Keep exploring, keep growing, and let your sparkle shine bright!

[55:18] Erika Strasburg: Until next time, take care and remember to embrace your unique journey.

[55:44] Erika Strasburg: Finding your Zhuzh and sparkle is all about connecting with your authentic self. It's about understanding what makes you unique and how to express that in your auditions.

[56:14] Erika Strasburg: One of the first steps is to recognize your own energy and how it shifts in different environments. When you walk into an audition room, it’s essential to ground yourself and find that inner confidence.

[56:36] Erika Strasburg: A great technique is to take a moment before you enter the room to breathe deeply and visualize yourself succeeding. Imagine the energy you want to bring into the space.

[57:06] Erika Strasburg: Another helpful tip is to have a physical anchor, like a specific gesture or movement that you can do to remind yourself of your strength and authenticity.

[57:26] Erika Strasburg: It’s also important to remember that nerves can be transformed into excitement. Instead of viewing them as a negative, try to channel that adrenaline into your performance.

[57:46] Erika Strasburg: Before you walk into the room, take a moment to reconnect with what makes you feel like yourself. This could be a favorite song, a mantra, or even a quick stretch.

[58:06] Erika Strasburg: Confidence can be bottled up and accessed whenever you need it. Think of a time when you felt incredibly confident and try to recall that feeling.

[58:26] Erika Strasburg: You can also create a pre-audition ritual that helps you tap into that confidence. This could be anything from listening to a specific playlist to doing a quick meditation.

[58:46] Erika Strasburg: Remember, the audition is not just about showcasing your talent; it's also about sharing who you are as a person.

[59:06] Erika Strasburg: Finding your Zhuzh means embracing your quirks and individuality. Don’t be afraid to let your personality shine through in your audition.

[59:26] Erika Strasburg: It’s all about being present and allowing yourself to be vulnerable in that moment.

[59:46] Erika Strasburg: The more you practice these techniques, the more natural they will become, and the more you will feel like yourself in any audition setting.

[1:00:06] Erika Strasburg: Ultimately, it’s about creating a space where you can express your true self and feel comfortable doing so.

[1:00:26] Erika Strasburg: Finding your Zhuzh and sparkle is a journey, and it’s okay to take your time to discover what that means for you.

[1:00:46] Erika Strasburg: Surrounding yourself with supportive people who encourage you to be your authentic self can also make a huge difference in your confidence levels.

[1:01:06] Erika Strasburg: Remember, you are not alone in this process. Many others are navigating the same challenges and feelings.

[1:01:36] Erika Strasburg: Embrace the journey and allow yourself to grow through the experiences you have along the way.

[1:02:06] Erika Strasburg: It’s also helpful to reflect on past auditions and what worked or didn’t work for you. This reflection can guide you in future auditions.

[1:02:26] Erika Strasburg: Finding your Zhuzh is about self-discovery and understanding what makes you unique as an artist.

[1:02:46] Erika Strasburg: The more you learn about yourself, the more you can bring that authenticity into your performances.

[1:03:16] Erika Strasburg: Remember, every audition is an opportunity to learn and grow, regardless of the outcome.

[1:03:36] Erika Strasburg: So, take a deep breath, trust yourself, and let your Zhuzh and sparkle shine through.

[1:03:56] Erika Strasburg: You have everything you need within you to succeed.

[1:04:16] Erika Strasburg: Just remember to be kind to yourself throughout this process.

[1:04:36] Erika Strasburg: Finding your Zhuzh and sparkle is not just about the audition; it’s about embracing who you are as an artist and a person.

[1:04:56] Erika Strasburg: So, go out there and show the world your unique light.

[1:05:16] Erika Strasburg: And always remember, you are enough just as you are.

[1:05:36] Erika Strasburg: Trust in your journey and keep exploring what makes you feel alive and excited.

[1:05:56] Erika Strasburg: That’s where your true artistry lies.

[1:06:16] Erika Strasburg: Thank you for joining me today to explore how to find your Zhuzh and sparkle.

[1:06:36] Erika Strasburg: I hope these tips help you feel more confident and authentic in your auditions.

[1:07:06] Erika Strasburg: Remember, it’s all about being true to yourself and letting that shine through in your work.

[1:07:26] Erika Strasburg: Good luck on your journey, and I can’t wait to see you sparkle!

[1:07:46] Erika Strasburg: Thank you!

[1:08:06] Erika Strasburg: Until next time, keep shining bright.

[1:08:26] Erika Strasburg: Bye!

[1:08:46] Erika Strasburg: Take care!

[1:09:07] Erika Strasburg: Bye!

[1:09:17] Erika Strasburg: Bye!

[1:09:27] Erika Strasburg: Bye!

[1:09:40] Charlie Murphy: Welcome back to Mapping The College Audition. I'm your host, Charlie Murphy, and today we have a wonderful guest, Erika Strasburg, who is an MTCA Wellness Coach. Erika, it's great to have you here.

[1:10:10] Erika Strasburg: Thank you, Charlie! I'm so excited to be here and talk about finding your zhuzh and sparkle, especially in the context of auditions.

[1:10:40] Charlie Murphy: Absolutely! So, let's dive right in. What does it mean to find your zhuzh and sparkle, especially when it comes to auditioning?

[1:11:10] Erika Strasburg: Finding your zhuzh and sparkle is all about tapping into your unique energy and confidence. It's about embracing who you are and allowing that to shine through in your performances. When you're auditioning, it's crucial to feel like yourself, and that often means finding those physical ways to ease your nerves.

[1:11:40] Charlie Murphy: That's such a great point. What are some physical techniques you recommend for students to help with their audition nerves?

[1:12:10] Erika Strasburg: One of the simplest techniques is to focus on your breath. Deep breathing can help calm your nervous system and ground you. Additionally, incorporating movement, like stretching or even a quick dance, can release tension and turn that adrenaline into excitement.

[1:12:40] Charlie Murphy: I love that! Movement can really change the energy in the room. How can students feel more like themselves before they walk into the audition room?

[1:13:10] Erika Strasburg: It's all about creating a pre-audition ritual. This could include listening to your favorite music, doing a quick meditation, or even visualizing a successful audition. The key is to find what makes you feel most like yourself and to incorporate that into your routine.

[1:13:40] Charlie Murphy: That sounds so helpful. What about confidence? How can students bottle their own confidence for auditions?

[1:14:10] Erika Strasburg: One effective method is to create a confidence mantra. This is a positive affirmation that you can repeat to yourself before going into the audition. It could be something like, "I am enough," or "I bring something unique to the table." Writing it down and saying it out loud can really help solidify that confidence.

[1:14:40] Charlie Murphy: That's a fantastic idea! Having something to anchor yourself to can make a big difference.

[1:15:10] Erika Strasburg: Absolutely! And remember, confidence comes from preparation as well. The more you prepare, the more confident you'll feel walking into that room.

[1:15:40] Charlie Murphy: So true. Preparation is key. What other tips do you have for students as they navigate this audition process?

[1:16:10] Erika Strasburg: I think it's important to remind students that auditions are not just about getting the role; they're also an opportunity to showcase who you are as an artist. Embrace the experience, and try to enjoy it rather than just focusing on the outcome.

[1:16:40] Charlie Murphy: That's a great perspective. Shifting the focus from the outcome to the experience can really help ease some of that pressure.

[1:17:10] Erika Strasburg: Exactly! And also, remember that every audition is a learning experience. Even if it doesn't go the way you hoped, there are always lessons to take away.

[1:17:40] Charlie Murphy: Very true. It's all part of the journey.

[1:18:10] Erika Strasburg: Yes! And finding your zhuzh and sparkle is an ongoing process. It evolves as you grow as an artist.

[1:18:40] Charlie Murphy: I love that. Thank you so much for sharing your insights today, Erika.

[1:19:10] Erika Strasburg: Thank you for having me, Charlie! It's been a pleasure.

[1:19:40] Charlie Murphy: And to our listeners, if you have any questions about the college audition process or want to learn more about MTCA, feel free to reach out to us at mailbag@mappingthecollegeaudition.com.

[1:20:10] Erika Strasburg: Yes, and don't forget to check out our social media for more tips and resources!

[1:20:40] Charlie Murphy: Absolutely! You can find us on Instagram and Facebook. Thanks for tuning in, and we’ll see you next time!