Senior Magnificence & Way of life Director
Senior Magnificence & Way of life Director
Alexandra Engler is the senior magnificence and way of life 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 diet 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 girls 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’d 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 of a favourite to take the title.
Now, Foucher brings that drive and fervour to her follow—the place she focuses on the right way to marry health, diet, 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 like now. Right here, her insights.
Mindbodygreen: I’ve been speaking to loads 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 easy to point out up when you’ve loads of followers and also you’re on an enormous stage, nevertheless it’s tougher to point out up day-to-day.
I went by way 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.
Whenever you begin, it is easy to do one thing once you’re good at it—you simply wish to hold going as a result of, properly, you’re good at it. It’s straightforward to suppose, After all, I am going to hold going.
As soon as issues received actually tough—which is once I began medical college, so my complete life was coaching and going to high school—I noticed 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 grew to become very difficult for me. I struggled loads—even simply feeling motivated to follow. I additionally developed loads 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 feel that is true for something in life, whether or not it is a competitors, your work, or changing into a father or mother. It’s essential 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 day by day is simple and enjoyable.
mbg: What did you find out about your self by way of that journey with CrossFit competing?
Foucher: The opposite facet of my progress 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 all the time somebody who did fairly properly, however I don’t suppose I ever actually knew that I used to be adequate or what I used to be able to. I all the time ended up shocking 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 received the CrossFit video games. And I feel the most important cause 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 build up my confidence. I feel that is one thing that is true for all the things 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 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 profitable that 12 months, 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 downside pushing the sled. Then within the third spherical, I noticed that the girl who had received the 12 months prior was proper behind me. And for some cause in the course 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 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 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 will need to have been…
However initially, it’s slightly misleading to say I used to be doing each your complete time, as a result of it was just one 12 months by which I used to be actually full pace 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 centered on analysis and prolonged my med college.
So one factor to recollect is that once you have a look at people who’re doing issues that appear to be not possible—properly, are they really doing them? As a result of it sounds so intense—med college 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 pleased with how I dealt with it, as these two issues have been my sole focus. Loads of different issues dropped to the background. For instance, I didn’t put money into loads 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 noticed how I had loads of this backwards by way of placing achievement above all the things else.
I’ve needed to do loads 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 prime.
Picture by mbg Artistic / courtesy of supply
mbg: Once more, I really feel like that’s very relatable. I feel loads 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 best selections.
Foucher: That is what the world needs you to consider: you must work so exhausting and make a lot cash and obtain, obtain, obtain. And generally if we pay an excessive amount of consideration to these messages, we get lose the issues which can be actually essential to us.
mbg: I wish to discuss the way you deal with 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 all the time have been somebody who simply has to prioritize sleep as a result of if I do not, I do not operate. I assume I did it once I was in school: I keep in mind going by way of prolonged intervals of sleeping 5 or 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 loads of it comes from trial-and-error by which you understand what you actually need to have the ability to operate at your finest. I might like to be far more in line with my bedtimes, however, fortunately,I’m a superb 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 feel I used to be actually far more strict on my diet—particularly by way of the standard of meals—once 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 actually 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 day by day, I really feel like I am in a superb 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 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 evening. 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 every 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: by way of motion these days, what are you doing?
Foucher: I’ll all the time do CrossFit. I feel it’s the finest, most effective method to keep match.
However for me, it appears very totally different nowadays. I might 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.
Loads of 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 neighborhood and the category atmosphere.
Then I additionally combine in different issues. I stroll loads, go to yoga as soon as every week, and have began enjoying pickleball. Even generally I do pilates, which is completely totally 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 loads 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 know-how is what brings me again to myself.
mbg: What recommendation would you give younger ladies or girls who’re fascinated about changing into athletes themselves? Not simply CrossFit, however any type 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 mother and father inspired me to attempt loads of totally different sports activities once 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 grew to become my important sport rising up.
Even after gymnastics was achieved, I actually felt this deep need 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 might 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 essential that the love and fervour are there from an early age.
Foucher: The opposite recommendation I’ve comes from a lady who competed in CrossFit earlier than I began, Lindsey Smith. She as soon as informed me that she thinks about train or shifting 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 youngsters—for instance, each morning earlier than college, all of them do a exercise collectively. I like fascinated with 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 enjoying 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 would possibly in the event you simply go to the fitness center and run on the treadmill by your self.
I feel one of many important 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 essential to interrupt issues down into the following step.
I feel once you have a look at an total purpose, it may be very overwhelming. For instance, you would possibly say “I wish to compete within the CrossFit video games a 12 months from now” and so your coach provides you this program. It could be damaged down by weeks, however you then see the entire issues you want to do this week. You begin to get anxious.
However in the event you simply give attention to what you might be doing proper now and what’s subsequent, it turns into a lot clearer. Give attention to doing the perfect that you could within the second—don’t take into consideration the 5 different issues you must do later.
I apply that in my life on a regular basis. I all the time wish to have a roadmap and purpose of the place I am going—regardless 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 immediately that’s getting me nearer to my purpose?
