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 primarily based 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 Drugs Residency program by means of the College of Arizona.
Oh, and I ought to add: She’s additionally one of the vital 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 training, 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 12 months she was thought-about a favourite to take the title.
Now, Foucher brings that drive and keenness to her observe—the place she focuses on the way to marry health, vitamin, and medication 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 numerous 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 feel it’s the day-to-day that is the toughest, proper? It is easy to point out up when you will have numerous followers and also you’re on an enormous stage, but it surely’s tougher to point out up day-to-day.
I went by means of many alternative phases of studying and development throughout my competitors years and nearly all of it was within the psychological facet of competitors.
While you begin, it is easy to do one thing if you’re good at it—you simply need to preserve going as a result of, effectively, you’re good at it. It’s straightforward to assume, After all, I am going to preserve going.
As soon as issues bought actually tough—which is after I began medical faculty, so my whole life was coaching and going to highschool—I noticed I hadn’t requested myself why I used to be doing this or why competing was vital to me.
And till I answered that query, it turned very difficult for me. I struggled lots—even simply feeling motivated to observe. I additionally developed numerous anxiousness and was even depressed for some time. What helped me probably the most was actually figuring out why I needed 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 dad or mum. It’s vital 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 can be exhausting, as a result of not day by day is straightforward and enjoyable.
mbg: What did you study your self by means of that journey with CrossFit competing?
Foucher: The opposite facet 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 effectively, however I don’t assume I ever really knew that I used to be adequate 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 purpose for that’s as a result of I didn’t really consider I used to be able to it deep down—that’s till my final 12 months, after 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 every thing in life and that each 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 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 battle with these limiting beliefs about themselves.
Foucher: I can provide 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 lots for me to study, however I used to be doing effectively—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 noticed that the lady who had gained the 12 months prior was proper behind me. And for some purpose in the midst 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 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 big effect 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 should have been…
However initially, it’s slightly misleading to say I used to be doing each your entire time, as a result of it was just one 12 months wherein I used to be really full pace forward on each. It was throughout my first 12 months 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 may compete. Then from there, there have been occasions after I would take off competing or I centered 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 not possible—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 12 months 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 had been my sole focus. Numerous different issues dropped to the background. For instance, I didn’t spend money on numerous relationships.
As soon as I exited that stage of my life—you recognize, faculty, residency, competing, and achievement—I lastly took a deep breath and took time away. I noticed how I had numerous this backwards by way of placing achievement above every thing else.
I’ve needed to do numerous 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 numerous us can look again at our lives and assume, Hmm perhaps I didn’t have my precedence rankings fairly proper. It’s exhausting to inform within the second, since you assume you’re making the best 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 really vital to us.
mbg: I need to speak about the way you maintain your self. I do know you’re retired, however I’m going to imagine you’re nonetheless superb at taking good care of 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 after I was in faculty: I keep 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 not operate after an evening or two like that.
I feel numerous it comes from trial-and-error wherein you notice what you actually need to have the ability to operate at your greatest. I might like to be rather 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 definitely rather more strict on my vitamin—particularly by way of the standard of meals—after I was competing. I might barely eat any sugar. I keep 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 entire meals and prioritize fiber, fruits, greens, and protein. So so long as I am getting these issues day by day, 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 probably the most intense factor you’ve ever completed 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 surroundings. 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 occasions every 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 feel it’s the greatest, best method to keep match.
However for me, it appears to be like very completely different today. I might 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 rather 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 health club. And I nonetheless love going to CrossFit associates after I can and being in that group and the category surroundings.
Then I additionally combine in different issues. I stroll lots, go to yoga as soon as every week, and have began taking part in pickleball. Even typically I do pilates, which is completely completely different.
mbg: what’s your favourite method to decompress? It doesn’t must have something to do with wellness both…
Foucher: I might say this has lots to do with wellness, however with the ability to spend time in nature. Nature is a extremely nice method to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger ladies or ladies who’re excited about turning into athletes themselves? Not simply CrossFit, however any kind of sport…
Foucher: I feel 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 dad and mom inspired me to strive numerous 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 major sport rising up.
Even after gymnastics was completed, 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 might 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 vital 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 instructed me that she thinks about train or transferring your physique simply the identical approach 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 faculty, all of them do a exercise collectively. I like excited about it that approach. So simply ask your self: how do you progress your physique day by day, and that’s one thing you take pleasure in?
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 who participates the expertise of being an athlete—extra so than you may in case you simply go to the health club and run on the treadmill by your self.
I feel one of many major 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 vital to interrupt issues down into the following step.
I feel if you take a look at an total objective, 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 definately see the entire issues you have to do this week. You begin to get anxious.
However in case you 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 most effective 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 objective of the place I am going—regardless 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 immediately that’s getting me nearer to my objective?