Senior Magnificence & Life-style Director
Senior Magnificence & Life-style Director
Alexandra Engler is the senior magnificence and way of life director at mindbodygreen and host of the sweetness 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 do not know if I am going to 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 medication residency program by means of the College of Arizona.
Oh, and I ought to add: She’s additionally one of the 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 top, she completed second in 2012 and third in 2014—and by no means completed outdoors the highest 5 in all 4 years of competing. Her profession ended with a devastating Achilles tendon 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 apply—the place she focuses on learn how to marry health, vitamin, and medication for full-body well being.
I spoke along with her about her time competing, “retirement” from the video games, and what her wellness routine seems to be like now. Right here, her insights.
mindbodygreen: I have 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 simple to indicate up when you will have a variety of followers and also you’re on an enormous stage, but it surely’s tougher to indicate up day-to-day.
I went by means of many various phases of studying and progress throughout my competitors years, and the vast majority of it was within the psychological facet of competitors.
Once you begin, it is easy to do one thing once you’re good at it—you simply need to preserve going as a result of, nicely, you are good at it. It is simple to assume, In fact, I am going to preserve going.
As soon as issues obtained actually troublesome—which is after I began medical faculty, so my whole life was coaching and going to highschool—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 apply. 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 changing into a dad or mum. It is essential to spend time honing in on why you are doing what you are doing—that is the way you get by means of the times which might be exhausting as a result of not day-after-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 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 nicely, however I do not assume I ever really 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 believe that is 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 believe the most important purpose for that’s as a result of I did not 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 is simply been about increase my confidence. I believe that is one thing that is true for the whole lot 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 be taught, however I used to be doing nicely—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 drawback 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 purpose in the midst of that spherical, I finished 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 is loopy how these unconscious beliefs then drive our behaviors and people little day-to-day selections 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 am unable to think about how difficult that will need to have been…
However to begin with, it is a bit 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 really full velocity 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 instances after I would take off competing or I centered on analysis and prolonged my med faculty.
So, one factor to recollect is that once you have a look at of us who’re doing issues that appear to be inconceivable—nicely, 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 do not like—is there have been so many areas of my life that suffered. I am not pleased with how I dealt with it, as these two issues have been my sole focus. A whole lot of different issues dropped to the background. For instance, I did not put money into a variety of 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 spotted how I had a variety of this backward when it comes to placing achievement above the whole lot 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 prime.
Picture by mbg Artistic / courtesy of supply
mbg: Once more, I really feel like that is very relatable. I believe a variety of us can look again at our lives and assume, Hmm possibly I did not have my precedence rankings fairly proper. It is exhausting to inform within the second since you assume you are making the proper 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 generally if we pay an excessive amount of consideration to these messages, we lose the issues which might be really essential to us.
mbg: I need to discuss the way you maintain your self. I do know you are retired, however I’ll assume you are still superb at caring for your self. Let’s begin with sleep. How are you prioritizing sleep?
Foucher: Properly, 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 suppose I did it after I was in faculty: 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 during which you understand what you actually need to have the ability to operate at your finest. I’d like to be way more in line with my bedtimes, however, fortunately, I’m 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 believe I used to be actually way more strict on my vitamin—particularly when it comes to 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 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-after-day, I really feel like I am in 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 got ever performed 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 instrument that creates a high-altitude atmosphere. There is 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 is 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 all the time do CrossFit. I believe it’s the finest, best approach to keep match.
However for me, it seems to be very totally different nowadays. I’d say the exercises I do now are principally the warm-ups 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 is nearly feeling good.
A whole lot of instances that appears like a fast exercise that I do in my storage gymnasium. And I nonetheless love going to CrossFit associates after I can and being in that group and the category atmosphere.
Then I additionally combine in different issues. I stroll lots, go to yoga as soon as per week, and have began enjoying pickleball. Even generally I do Pilates, which is completely totally different.
mbg: What’s your favourite approach to decompress? It does not must have something to do with wellness both…
Foucher: I’d say this has lots to do with wellness, however with 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 women or ladies who’re concerned with changing into athletes themselves? Not simply CrossFit however any kind 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 dad and mom inspired me to strive a variety of totally different sports activities after 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 fundamental sport rising up.
Even after gymnastics was performed, I actually felt this deep want to proceed competing and proceed growing my health. However I did not 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 is 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 advised me that she thinks about train or shifting 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 buddies who instill that of their youngsters—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like serious about it that means. So, simply ask your self: how do you progress your physique day-after-day and that is one thing you take pleasure in?
mbg: I believe 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’ve got 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 who participates the expertise of being an athlete—extra so than you may when you simply go to the gymnasium 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 following step.
I believe once you have 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 provides you this program. It could be damaged down by weeks, however then you definately see all the issues you could try this week. You begin to get anxious.
However when you simply concentrate on what you might be doing proper now and what’s subsequent, it turns into a lot clearer. Concentrate on doing the very best you can within the second—do not 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 need to have a street map and objective of the place I am going—irrespective of if it is 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 now that is getting me nearer to my objective?
