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 College. 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 means of the College of Arizona.
Oh, and I ought to add: She’s additionally one of the vital profitable girls 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 would add). At her peak, 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 yr she was thought-about a favourite to take the title.
Now, Foucher brings that drive and fervour to her follow—the place she focuses on the best 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 means of? Not simply in competitions, however day-to-day?
Julie Foucher, M.D., M.S.: I believe it’s the day-to-day that is the toughest, proper? It is easy to indicate up when you’ve a variety of followers and also you’re on an enormous stage, but it surely’s more durable to indicate up day-to-day.
I went by means of many alternative phases of studying and progress throughout my competitors years and the vast majority of it was within the psychological aspect of competitors.
While you begin, it is easy to do one thing if you’re good at it—you simply wish to preserve going as a result of, effectively, you’re good at it. It’s straightforward to suppose, After all, I will preserve going.
As soon as issues bought actually troublesome—which is after I began medical faculty, 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 essential to me.
And till I answered that query, it turned very difficult for me. I struggled lots—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 needed to do that.
And I believe that is true for something in life, whether or not it is a competitors, your work, or turning into a guardian. It’s essential to spend time honing in on why you are doing what you are doing—that’s the way you get by means of the times which might be exhausting, as a result of not daily is simple and enjoyable.
mbg: What did you study your self by means of that journey with CrossFit competing?
Foucher: The opposite facet of my progress was how I realized and grew each single yr. I used to be constructing upon my very own confidence in competing. I used to be at all times somebody who did fairly effectively, however I don’t suppose I ever actually knew that I used to be ok or what I used to be able to. I at all times ended up shocking myself.
And I believe that’s what held me again from most likely doing higher. I used to be on the rostrum twice, however by no means received the CrossFit video games. And I believe the largest motive for that’s as a result of I didn’t actually imagine I used to be able to it deep down—that’s till my final yr, after I tore my Achilles [so I couldn’t compete in the final competition that year].
So for me, it’s simply been about build up my confidence. I believe that is one thing that is true for all the things in life and that every one people battle 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 having 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 battle with these limiting beliefs about themselves.
Foucher: I may give one instance. It was the 2011 CrossFit video games. The yr earlier than, my first yr as a rookie, I had positioned fifth. There was lots for me to be taught, however I used to be doing effectively—and I used to be able to profitable that yr, or no less than being on the rostrum.
There was a particular 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 drawback pushing the sled. Then within the third spherical, I spotted that the lady who had received the yr prior was proper behind me. And for some motive in the course of that spherical, I ended pushing the sled to shake my arms out. She handed me after which I completed.
Trying again on it, I actually imagine that it was as a result of subconsciously I did not imagine that I needs to 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 selections which have a huge impact on our lives.
mbg: You talked about balancing each CrossFit and going to med faculty. How did you do it? I can’t think about how difficult that will need to have been…
However to start with, it’s a bit misleading to say I used to be doing each your complete time, as a result of it was just one yr by which I used to be actually full pace forward on each. It was throughout my first yr of med faculty after I was competing. And through that point, I used to be very fortunate to have the ability to juggle some issues in med faculty so I might compete. Then from there, there have been occasions after I would take off competing or I targeted on analysis and prolonged my med faculty.
So one factor to recollect is that if you take a look at of us who’re doing issues that appear to be inconceivable—effectively, are they really doing them? As a result of it sounds so intense—med faculty and CrossFit. And certain, it was actually exhausting, however there was solely that one yr that I used to be all in on each endeavors.
The opposite facet—one which I don’t like—is there have been so many areas of my life that suffered. I’m not happy 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 put money into a variety of relationships.
As soon as I exited that stage of my life—you understand, faculty, residency, competing, and achievement—I lastly took a deep breath and took time away. I spotted how I had a variety of this backwards by way of 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 believe a variety of us can look again at our lives and suppose, Hmm possibly I didn’t have my precedence rankings fairly proper. It’s exhausting to inform within the second, since you suppose you’re making the suitable selections.
Foucher: That is what the world needs you to imagine: you need 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 might be actually essential to us.
mbg: I wish to discuss the way you maintain your self. I do know you’re retired, however I’m going to imagine you’re nonetheless excellent at taking good care of your self. Let’s begin with sleep. How are you prioritizing sleep?
Foucher: Effectively, 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 after I was in school: I bear in mind going by means 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 believe a variety of it comes from trial-and-error by which you notice what you actually need to have the ability to operate at your greatest. I’d like to be way more in keeping with my bedtimes, however, fortunately,I’m an excellent sleeper, so so long as I enable time for it, I get sufficient.
mbg: What do you eat to really feel your strongest?
Foucher: I believe I used to be definitely way more strict on my vitamin—particularly by way of the standard of meals—after I was competing. I’d barely eat any sugar. I bear in mind at one level my cheat meal was like a sq. of darkish chocolate.
I am definitely not like that anymore, I actually attempt to eat simply complete meals and prioritize fiber, fruits, greens, and protein. So so long as I am getting these issues daily, I really feel like I am in an excellent 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 achieved 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 device that creates a excessive altitude setting. 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 driving a stationary bike that mimicked a excessive altitude. So I did {that a} couple occasions per week to enhance my cardio capability. I solely did that in my final season, so it’s exhausting to say what impression it had—but it surely felt fairly excessive.
mbg: by way of motion these days, what are you doing?
Foucher: I’ll at all times do CrossFit. I believe it’s the greatest, best approach to keep match.
However for me, it appears to be like very completely different nowadays. I’d say the exercises I do now are principally 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 way more about how I really feel and about my psychological well being. It’s nearly feeling good.
Numerous occasions that appears like a fast exercise that I do in my storage fitness center. And I nonetheless love going to CrossFit associates after I can and being in that neighborhood and the category setting.
Then I additionally combine in different issues. I stroll lots, go to yoga as soon as per week, and have began taking part in pickleball. Even typically I do pilates, which is completely completely different.
mbg: what’s your favourite approach to decompress? It doesn’t have to have something to do with wellness both…
Foucher: I’d say this has lots to do with wellness, however having the ability to spend time in nature. Nature is a extremely nice approach to decompress. I discover being away from know-how is what brings me again to myself.
mbg: What recommendation would you give younger ladies or girls who’re inquisitive about turning into athletes themselves? Not simply CrossFit, however any type of sport…
Foucher: I believe the primary piece of recommendation is to maintain attempting issues till you discover one thing that you just like. I used to be fortunate sufficient in that my mother and father inspired me to strive a variety of completely different sports activities after I was youthful. Then I noticed some ladies on the playground on the bars and requested my mother to signal me up for gymnastics—and that turned my fundamental sport rising up.
Even after gymnastics was achieved, I actually felt this deep want to proceed competing and proceed growing my health. However I didn’t know the place to go till I discovered CrossFit a pair years later.
So I’d say simply preserve an open thoughts and preserve attempting issues till you discover what you’re keen on.
mbg: That’s nice recommendation… so many athletes have commented on the way it’s so essential that the love and fervour 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 instructed me that she thinks about train or shifting your physique simply the identical method 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 youngsters—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like fascinated with it that method. So simply ask your self: how do you progress your physique daily, and that’s one thing you take pleasure in?
mbg: I believe 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 really like CrossFit is as a result of it permits each one that participates the expertise of being an athlete—extra so than you would possibly in the event you simply go to the fitness center and run on the treadmill by your self.
I believe one of many fundamental classes that I realized by means of competing in CrossFit and coaching CrossFit that I apply in the remainder of my life is how it’s so essential to interrupt issues down into the subsequent step.
I believe if you take a look at an general purpose, it may be very overwhelming. For instance, you would possibly say “I wish to compete within the CrossFit video games a yr from now” and so your coach offers you this program. It might be damaged down by weeks, however you then see the entire issues it’s good to try this week. You begin to get anxious.
However in the event you simply concentrate on what you might be doing proper now and what’s subsequent, it turns into a lot clearer. Give attention to doing the most effective you could within the second—don’t take into consideration the 5 different issues you need to do later.
I apply that in my life on a regular basis. I at all times wish 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 take a look at the massive plan, however then I break it down into what are the steps. I simply ask myself: What am I doing right now that’s getting me nearer to my purpose?