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 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 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 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 diet and accomplished an integrative drugs residency program by way of the College of Arizona.
Oh, and I ought to add: She’s additionally one of the crucial 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 top, 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 of a favourite to take the title.
Now, Foucher brings that drive and fervour to her observe—the place she focuses on how you can marry health, diet, 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 to be like now. Right here, her insights.
mindbodygreen: I have 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 believe it’s the day-to-day that is the toughest, proper? It is easy to point out up when you will have plenty of followers and also you’re on a giant stage, but it surely’s tougher to point out up day-to-day.
I went by way of many various phases of studying and progress throughout my competitors years, and nearly all of it was within the psychological aspect of competitors.
If you begin, it is simple to do one thing once you’re good at it—you simply need to hold going as a result of, nicely, you are good at it. It is easy to suppose, In fact, I am going to hold going.
As soon as issues acquired actually troublesome—which is once 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 grew to become very difficult for me. I struggled loads—even simply feeling motivated to observe. 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 wished 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 mother or father. It is essential to spend time honing in on why you are doing what you are doing—that is the way you get by way of the times which are arduous as a result of not daily 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 at all times somebody who did fairly nicely, however I do not suppose I ever really knew that I used to be ok or what I used to be able to. I at all times ended up stunning myself.
And I believe that is what held me again from in all probability 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 motive for that’s as a result of I did not really imagine 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 is simply been about increase my confidence. I believe that is one thing that is true for all the pieces in life and that every 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 having 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 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 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 spotted that the girl who had gained the 12 months prior was proper behind me. And for some motive in the course 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 imagine that it was as a result of subconsciously I did not imagine that I ought 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 will need to have been…
However to start with, it is a little bit misleading to say I used to be doing each your entire time as a result of it was just one 12 months by which I used to be really full velocity forward on each. It was throughout my first 12 months of med faculty once 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 once I would take off competing or I targeted on analysis and prolonged my med faculty.
So, one factor to recollect is that once you take a look at of us who’re doing issues that appear to be unimaginable—nicely, are they really doing them? As a result of it sounds so intense—med faculty and CrossFit. And certain, it was actually arduous, 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 happy 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 plenty 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 spotted how I had plenty of this backward when it comes to placing achievement above all the pieces 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 high.
Picture by mbg Inventive / courtesy of supply
mbg: Once more, I really feel like that is very relatable. I believe plenty of us can look again at our lives and suppose, Hmm perhaps I did not have my precedence rankings fairly proper. It is arduous to inform within the second since you suppose you are making the best selections.
Foucher: That is what the world desires you to imagine: It’s a must to work so arduous 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 are really essential to us.
mbg: I need to speak about the way you deal with your self. I do know you are retired, however I will assume you are still excellent at taking good care of 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 once I was in school: I bear in mind going by way of prolonged intervals 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 believe plenty of it comes from trial and error by which you understand what you really want 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 a superb 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 definitely way more strict on my diet—particularly when it comes to the standard of meals—once 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 entire 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 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 have ever executed 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 setting. 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 occasions every week to enhance my cardio capability. I solely did that in my final season, so it is arduous to say what affect 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 believe it’s the finest, best solution to keep match.
However for me, it seems to be very totally different today. I’d say the exercises I do now are mainly 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 occasions that appears like a fast exercise that I do in my storage health club. And I nonetheless love going to CrossFit associates once I can and being in that neighborhood and the category setting.
Then I additionally combine in different issues. I stroll loads, go to yoga as soon as every week, and have began taking part in pickleball. Even generally I do Pilates, which is completely totally different.
mbg: What’s your favourite solution to decompress? It does not must have something to do with wellness both…
Foucher: I’d say this has loads to do with wellness, however having the ability to spend time in nature. Nature is a very nice solution 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 inquisitive about changing into athletes themselves? Not simply CrossFit however any form of sport…
Foucher: I believe 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 strive plenty 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 executed, I actually felt this deep need 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 hold an open thoughts and hold making an attempt issues till you discover what you like.
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 manner she thinks about brushing your enamel: 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 children—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like fascinated about it that manner. So, simply ask your self: how do you progress your physique daily and that is one thing you get pleasure from?
mbg: I believe 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 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 when you simply go to the health club and run on the treadmill by your self.
I believe 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 subsequent step.
I believe once you take a look at an total aim, it may be very overwhelming. For instance, you would possibly 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 the entire issues you could do this week. You begin to get anxious.
However when you simply concentrate on what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Concentrate on doing the perfect you can 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 aim of the place I am going—regardless of if it is 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 right this moment that is getting me nearer to my aim?
