Senior Magnificence & Life-style Director
Senior Magnificence & Life-style Director
Alexandra Engler is the senior magnificence and life-style director at mindbodygreen and host of the wonder podcast Clear Magnificence Faculty. Beforehand, she’s held magnificence roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports activities Illustrated, and Attract.com.
Picture by mbg Artistic / courtesy of supply
October 21, 2024
After chatting with doctor and former CrossFit athlete Julie Foucher, M.D., M.S., I don’t know if I’ll ever complain about being busy once more. The board-certified household doctor, who’s now based mostly in Kentucky, has a level in Biomedical Engineering from the College of Michigan and completed her residency coaching on the Cleveland Clinic. She additionally has a grasp’s in vitamin and accomplished an Integrative Medication Residency program by way of the College of Arizona.
Oh, and I ought to add: She’s additionally probably the most profitable ladies athletes to ever compete within the CrossFit video games. From 2010 to 2015, Foucher competed within the video games (whereas persevering with her schooling, I’d add). At her top, she completed 2nd in 2012 and third in 2014—and by no means completed exterior the highest 5 in all 4 years of competing. Her profession ended with a devastating achilles damage in 2015, a 12 months she was thought of a favourite to take the title.
Now, Foucher brings that drive and keenness to her follow—the place she focuses on the way to marry health, vitamin, and drugs for full physique well being.
I spoke along with her about her time competing, “retirement” from the video games, and what her wellness routine appears to be like like now. Right here, her insights.
Mindbodygreen: I’ve been speaking to a variety of athletes about psychological toughness and psychological resilience that goes into being an athlete—not simply bodily. CrossFit is famously difficult. How did you get your self in that mindset to have the ability to push by way of? Not simply in competitions, however day-to-day?
Julie Foucher, M.D., M.S.: I feel it’s the day-to-day that is the toughest, proper? It is simple to point out up when you might have a variety of followers and also you’re on an enormous stage, nevertheless it’s more durable to point out up day-to-day.
I went by way of many various phases of studying and development throughout my competitors years and nearly all of it was within the psychological aspect of competitors.
If you begin, it is easy to do one thing whenever you’re good at it—you simply need to hold going as a result of, properly, you’re good at it. It’s simple to assume, After all, I am going to hold going.
As soon as issues acquired actually tough—which is once I began medical college, so my complete life was coaching and going to high school—I spotted I hadn’t requested myself why I used to be doing this or why competing was necessary to me.
And till I answered that query, it turned very difficult for me. I struggled loads—even simply feeling motivated to follow. I additionally developed a variety of anxiousness and was even depressed for some time. What helped me essentially the most was actually figuring out why I wished to do that.
And I feel that is true for something in life, whether or not it is a competitors, your work, or turning into a guardian. It’s necessary to spend time honing in on why you are doing what you are doing—that’s the way you get by way of the times which can be exhausting, as a result of not on daily basis is simple and enjoyable.
mbg: What did you study your self by way of that journey with CrossFit competing?
Foucher: The opposite side of my development was how I realized and grew each single 12 months. I used to be constructing upon my very own confidence in competing. I used to be at all times somebody who did fairly properly, however I don’t assume I ever actually knew that I used to be ok or what I used to be able to. I at all times ended up stunning myself.
And I feel that’s what held me again from most likely doing higher. I used to be on the rostrum twice, however by no means gained the CrossFit video games. And I feel the largest motive for that’s as a result of I didn’t actually consider I used to be able to it deep down—that’s till my final 12 months, once I tore my Achilles [so I couldn’t compete in the final competition that year].
So for me, it’s simply been about increase my confidence. I feel that is one thing that is true for all the things in life and that every one people wrestle with it doesn’t matter what it’s that you just’re pursuing. That confidence and that perception in your self is so key to with the ability to obtain no matter it’s that you just’re getting down to obtain.
mbg: I discover that so relatable. I really feel lots of people wrestle with these limiting beliefs about themselves.
Foucher: I may give one instance. It was the 2011 CrossFit video games. The 12 months earlier than, my first 12 months as a rookie, I had positioned fifth. There was loads for me to study, however I used to be doing properly—and I used to be able to successful that 12 months, or not less than being on the rostrum.
There was a selected occasion the place we needed to push a sled throughout the stadium, and there have been three rounds. The primary two rounds I used to be main the occasion and had no downside pushing the sled. Then within the third spherical, I spotted that the lady who had gained the 12 months prior was proper behind me. And for some motive in the midst of that spherical, I ended pushing the sled to shake my arms out. She handed me after which I completed.
Wanting again on it, I actually consider that it was as a result of subconsciously I did not consider that I must be in entrance of her, as a result of she was the reigning champion. It’s loopy how these unconscious beliefs then drive our behaviors and people little day-to-day choices which have a huge impact on our lives.
mbg: You talked about balancing each CrossFit and going to med college. How did you do it? I can’t think about how difficult that should have been…
However to start with, it’s somewhat misleading to say I used to be doing each your complete time, as a result of it was just one 12 months during which I used to be actually full velocity forward on each. It was throughout my first 12 months of med college once I was competing. And through that point, I used to be very fortunate to have the ability to juggle some issues in med college so I may compete. Then from there, there have been instances once I would take off competing or I targeted on analysis and prolonged my med college.
So one factor to recollect is that whenever you have a look at people who’re doing issues that appear to be inconceivable—properly, are they really doing them? As a result of it sounds so intense—med college and CrossFit. And positive, it was actually exhausting, however there was solely that one 12 months that I used to be all in on each endeavors.
The opposite side—one which I don’t like—is there have been so many areas of my life that suffered. I’m not pleased with how I dealt with it, as these two issues have been my sole focus. Numerous different issues dropped to the background. For instance, I didn’t spend money on a variety of relationships.
As soon as I exited that stage of my life—you understand, college, residency, competing, and achievement—I lastly took a deep breath and took time away. I spotted how I had a variety of this backwards when it comes to placing achievement above all the things else.
I’ve needed to do a variety of work personally by reinvesting in these relationships—spending time repairing, therapeutic, and making them proper. I needed to work on my true priorities, and put relationships on the high.
Picture by mbg Artistic / courtesy of supply
mbg: Once more, I really feel like that’s very relatable. I feel a variety of us can look again at our lives and assume, Hmm possibly I didn’t have my precedence rankings fairly proper. It’s exhausting to inform within the second, since you assume you’re making the suitable decisions.
Foucher: That is what the world desires you to consider: it’s important to work so exhausting and make a lot cash and obtain, obtain, obtain. And typically if we pay an excessive amount of consideration to these messages, we get lose the issues which can be actually necessary to us.
mbg: I need to speak about the way you handle your self. I do know you’re retired, however I’m going to imagine you’re nonetheless superb at caring for your self. Let’s begin with sleep. How are you prioritizing sleep?
Foucher: Nicely, I at all times have been somebody who simply has to prioritize sleep as a result of if I do not, I do not operate. I suppose I did it once I was in faculty: I keep in mind going by way of prolonged durations of sleeping 5 – 6 hours an evening and pulling all-nighters. However since then, no, I can’t operate after an evening or two like that.
I feel a variety of it comes from trial-and-error during which you understand what you actually need to have the ability to operate at your finest. I’d like to be far more in step with my bedtimes, however, fortunately,I’m a great sleeper, so so long as I permit time for it, I get sufficient.
mbg: What do you eat to really feel your strongest?
Foucher: I feel I used to be actually far more strict on my vitamin—particularly when it comes to the standard of meals—once I was competing. I’d barely eat any sugar. I keep in mind at one level my cheat meal was like a sq. of darkish chocolate.
I am actually not like that anymore, I actually attempt to eat simply entire meals and prioritize fiber, fruits, greens, and protein. So so long as I am getting these issues on daily basis, I really feel like I am in a great place.
mbg: This goes again to your coaching days, however I like asking athletes this query: what’s essentially the most intense factor you’ve ever finished in hopes of optimizing your efficiency?
Foucher: This was proper on the finish of my competitors profession. Somebody I labored with on the time discovered a software that creates a excessive altitude atmosphere. There’s a tent that you just put over your mattress, so that you’re sleeping at a excessive altitude at night time. And there was this factor that you’d put on whereas using a stationary bike that mimicked a excessive altitude. So I did {that a} couple instances per week to enhance my cardio capability. I solely did that in my final season, so it’s exhausting to say what affect it had—nevertheless it felt fairly excessive.
mbg: when it comes to motion these days, what are you doing?
Foucher: I’ll at all times do CrossFit. I feel it’s the finest, best approach to keep match.
However for me, it appears to be like very totally different lately. I’d say the exercises I do now are mainly the warmups I used to do. However the focus has shifted. So as an alternative of my focus being on my efficiency and the numbers that I am placing up, it’s so far more about how I really feel and about my psychological well being. It’s nearly feeling good.
Numerous instances that appears like a fast exercise that I do in my storage fitness center. And I nonetheless love going to CrossFit associates once I can and being in that group and the category atmosphere.
Then I additionally combine in different issues. I stroll loads, go to yoga as soon as per week, and have began taking part in pickleball. Even typically I do pilates, which is completely totally different.
mbg: what’s your favourite approach to decompress? It doesn’t must have something to do with wellness both…
Foucher: I’d say this has loads to do with wellness, however with the ability to spend time in nature. Nature is a very nice approach to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger women or ladies who’re fascinated with turning into athletes themselves? Not simply CrossFit, however any kind of sport…
Foucher: I feel the primary piece of recommendation is to maintain making an attempt issues till you discover one thing that you just like. I used to be fortunate sufficient in that my dad and mom inspired me to strive a variety of totally different sports activities once I was youthful. Then I noticed some women on the playground on the bars and requested my mother to signal me up for gymnastics—and that turned my foremost sport rising up.
Even after gymnastics was finished, I actually felt this deep want to proceed competing and proceed creating my health. However I didn’t know the place to go till I discovered CrossFit a pair years later.
So I’d say simply hold an open thoughts and hold making an attempt issues till you discover what you like.
mbg: That’s nice recommendation… so many athletes have commented on the way it’s so necessary that the love and keenness are there from an early age.
Foucher: The opposite recommendation I’ve comes from a girl who competed in CrossFit earlier than I began, Lindsey Smith. She as soon as informed me that she thinks about train or transferring your physique simply the identical means she thinks about brushing your tooth: It is simply one thing that you just do each morning.
Motion is a part of being a human. I’ve mates who instill that of their children—for instance, each morning earlier than college, all of them do a exercise collectively. I like fascinated by it that means. So simply ask your self: how do you progress your physique on daily basis, and that’s one thing you get pleasure from?
mbg: I feel there are such a lot of classes from taking part in sports activities that may apply to on a regular basis life. What has competing in CrossFit taught you that you just’ve utilized in different areas of your life?
Foucher: One of many causes I like CrossFit is as a result of it permits each one that participates the expertise of being an athlete—extra so than you may for those who simply go to the fitness center and run on the treadmill by your self.
I feel one of many foremost classes that I realized by way of competing in CrossFit and coaching CrossFit that I apply in the remainder of my life is how it’s so necessary to interrupt issues down into the following step.
I feel whenever you have a look at an general purpose, it may be very overwhelming. For instance, you may say “I need to compete within the CrossFit video games a 12 months from now” and so your coach offers you this program. It might be damaged down by weeks, however then you definitely see all the issues it’s worthwhile to try this week. You begin to get anxious.
However for those who simply give attention to what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Give attention to doing the perfect that you would be able to within the second—don’t take into consideration the 5 different issues it’s important to do later.
I apply that in my life on a regular basis. I at all times need to have a roadmap and purpose of the place I am going—irrespective of if it’s work, private life, or household—so I can have a look at the large plan, however then I break it down into what are the steps. I simply ask myself: What am I doing right this moment that’s getting me nearer to my purpose?
