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 sweetness 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 Inventive / 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 will 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 drugs 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 schooling, I would add). At her peak, she completed second 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 tendon 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 follow—the place she focuses on tips on how to marry health, vitamin, and drugs for full-body 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 have 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 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 may have loads of followers and also you’re on a giant stage, but it surely’s more durable to point out up day-to-day.
I went by means of many alternative phases of studying and development throughout my competitors years, and the vast majority of it was within the psychological aspect of competitors.
If you begin, it is simple to do one thing while you’re good at it—you simply need to maintain going as a result of, nicely, you are good at it. It is easy to assume, In fact, I will maintain going.
As soon as issues received actually troublesome—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 necessary to me.
And till I answered that query, it turned very difficult for me. I struggled quite a bit—even simply feeling motivated to follow. I additionally developed loads of nervousness and was even depressed for some time. What helped me probably the most was actually figuring out why I wished 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 mum or dad. It is necessary 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 can be onerous as a result of not daily is straightforward and enjoyable.
mbg: What did you find out about your self by means of that journey with CrossFit competing?
Foucher: The opposite side of my development was how I discovered 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 nicely, however I do not assume I ever really 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 feel that is 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 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 build up my confidence. I feel 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 simply’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 simply’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 quite a bit for me to be taught, however I used to be doing nicely—and I used to be able to profitable 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 girl who had received the 12 months prior was proper behind me. And for some cause in the midst of that spherical, I finished 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 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 can not think about how difficult that should have been…
However to start with, it is a little bit misleading to say I used to be doing each the 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 might 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 while you take a look at people 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 onerous, however there was solely that one 12 months that I used to be all in on each endeavors.
The opposite side—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 had been my sole focus. A whole lot of different issues dropped to the background. For instance, I did not put money into loads 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 noticed how I had loads of this backward when it comes to placing achievement above the whole lot 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 Inventive / courtesy of supply
mbg: Once more, I really feel like that is very relatable. I feel loads of us can look again at our lives and assume, Hmm perhaps I did not have my precedence rankings fairly proper. It is onerous to inform within the second since you assume you make the fitting selections.
Foucher: That is what the world desires you to consider: You must work so onerous 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 can be really necessary to us.
mbg: I need to discuss the way you care for your self. I do know you are retired, however I’ll assume you are still excellent at caring for 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 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 not operate after an evening or two like that.
I feel loads of it comes from trial and error during which you understand what you actually need to have the ability to operate at your greatest. I’d like to be way more in line with my bedtimes, however, fortunately, I’m a very good 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 definitely 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 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 a very good place.
mbg: This goes again to your coaching days, however I like asking athletes this query: What’s probably the most intense factor you have 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 device that creates a high-altitude atmosphere. There is a tent that you simply 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 instances per week to enhance my cardio capability. I solely did that in my final season, so it is onerous to say what affect it had—but it surely 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, most effective technique to keep match.
However for me, it seems very totally different lately. I’d say the exercises I do now are mainly the warm-ups I used to do. However the focus has shifted. So as a substitute 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 fitness center. 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 quite a bit, go to yoga as soon as per week, and have began taking part in pickleball. Even generally I do Pilates, which is completely totally different.
mbg: What’s your favourite technique to decompress? It would not have to have something to do with wellness both…
Foucher: I’d say this has quite a bit to do with wellness, however with the ability to spend time in nature. Nature is a very nice technique to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger women or ladies who’re keen on changing into athletes themselves? Not simply CrossFit however any type of sport…
Foucher: I feel the primary piece of recommendation is to maintain attempting issues till you discover one thing that you simply like. I used to be fortunate sufficient in that my dad and mom inspired me to attempt loads 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 foremost sport rising up.
Even after gymnastics was performed, I actually felt this deep need to proceed competing and proceed creating my health. However I did not know the place to go till I discovered CrossFit a pair years later.
So I’d say simply maintain an open thoughts and maintain 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 necessary 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 shifting your physique simply the identical means she thinks about brushing your tooth: It is simply one thing that you simply do each morning.
Motion is a part of being a human. I’ve associates who instill that of their youngsters—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like enthusiastic about it that means. So, simply ask your self: how do you progress your physique daily and that is 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 have 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 may for those who simply go to the fitness center and run on the treadmill by your self.
I feel one of many foremost classes that I discovered by means of competing in CrossFit and coaching CrossFit that I apply in the remainder of my life is how it’s so necessary to interrupt issues down into the following step.
I feel while you take a look at an total purpose, 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 might be damaged down by weeks, however then you definitely see all the issues you have to do this week. You begin to get anxious.
However for those who simply deal with what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Give attention to doing the very best that you would be able to within the second—do not 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 highway map and purpose of the place I am going—irrespective of if it is work, private life, or household—so I can take 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 purpose?