Senior Magnificence & Way of life Director
Senior Magnificence & Way of life 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 one of the 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 would add). At her peak, she completed 2nd 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 harm in 2015, a yr 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 best way to marry health, vitamin, and medication for full physique well being.
I spoke together with her about her time competing, “retirement” from the video games, and what her wellness routine seems like now. Right here, her insights.
Mindbodygreen: I’ve been speaking to plenty 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 plenty 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 nearly all of it was within the psychological aspect of competitors.
Once you begin, it is easy to do one thing while you’re good at it—you simply wish to preserve going as a result of, properly, you’re good at it. It’s simple to suppose, After all, I will preserve going.
As soon as issues acquired actually tough—which is once I began medical college, so my complete 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 so much—even simply feeling motivated to follow. I additionally developed plenty of nervousness 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 turning into a mum or dad. It’s vital 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 are laborious, as a result of not day by day is simple and enjoyable.
mbg: What did you study 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 yr. 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 suppose 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 received the CrossFit video games. And I feel the most important purpose for that’s as a result of I didn’t really imagine I used to be able to it deep down—that’s till my final yr, 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 every thing in life and that each 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 yr earlier than, my first yr as a rookie, I had positioned fifth. There was so much for me to be taught, however I used to be doing properly—and I used to be able to profitable that yr, or no 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 drawback pushing the sled. Then within the third spherical, I noticed that the lady who had received the yr prior was proper behind me. And for some purpose 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 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 college. How did you do it? I can’t think about how difficult that will need to have been…
However to begin with, it’s slightly misleading to say I used to be doing each your entire time, as a result of it was just one yr through which I used to be really full velocity forward on each. It was throughout my first yr 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 might compete. Then from there, there have been occasions once I would take off competing or I centered on analysis and prolonged my med college.
So one factor to recollect is that while you take a look at of us who’re doing issues that appear to be unimaginable—properly, are they really doing them? As a result of it sounds so intense—med college and CrossFit. And positive, it was actually laborious, 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 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 spend money on plenty 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 plenty of this backwards when it comes to placing achievement above every thing else.
I’ve needed to do plenty 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 plenty of us can look again at our lives and suppose, Hmm possibly I didn’t have my precedence rankings fairly proper. It’s laborious to inform within the second, since you suppose you’re making the best selections.
Foucher: That is what the world desires you to imagine: it’s important to work so laborious 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 are really vital 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 caring for your self. Let’s begin with sleep. How are you prioritizing sleep?
Foucher: Properly, 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 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 plenty of it comes from trial-and-error through which you understand what you actually need to have the ability to operate at your greatest. I’d like to be far more in step 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 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 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 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 accomplished 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 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 driving 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 laborious 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 greatest, best option to keep match.
However for me, it seems 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.
Loads of occasions 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 so much, 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 option to decompress? It doesn’t have to have something to do with wellness both…
Foucher: I’d say this has so much to do with wellness, however with the ability to spend time in nature. Nature is a very nice option to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger women or girls who’re fascinated about turning into athletes themselves? Not simply CrossFit, however any form 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 attempt plenty 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 most important sport rising up.
Even after gymnastics was accomplished, 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 preserve an open thoughts and preserve making an attempt 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 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 transferring your physique simply the identical manner 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 pals who instill that of their youngsters—for instance, each morning earlier than college, all of them do a exercise collectively. I like serious about it that manner. So simply ask your self: how do you progress your physique day by day, and that’s one thing you get pleasure from?
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 who participates the expertise of being an athlete—extra so than you would possibly should you simply go to the fitness center and run on the treadmill by your self.
I feel one of many most 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 vital to interrupt issues down into the subsequent step.
I feel while you take a look at an general aim, 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 provides you this program. It might be damaged down by weeks, however then you definately see all the issues that you must try this week. You begin to get anxious.
However should you simply give attention to what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Deal with doing the most effective you can 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 wish to have a roadmap and aim 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 at the moment that’s getting me nearer to my aim?
