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 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 diet and accomplished an integrative medication residency program via 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 schooling, I would 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 keenness to her apply—the place she focuses on the right way to marry health, diet, and medication 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 lots 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 via? 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 point out up when you’ve gotten lots of followers and also you’re on a giant stage, but it surely’s tougher to point out up day-to-day.
I went via 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 if you’re good at it—you simply wish to preserve going as a result of, properly, you are good at it. It is simple to assume, After all, I will preserve going.
As soon as issues acquired actually tough—which is after I began medical college, so my whole life was coaching and going to high school—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 lots 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 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 via the times which can be arduous as a result of not day-after-day is straightforward and enjoyable.
mbg: What did you find out about your self via that journey with CrossFit competing?
Foucher: The opposite side 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 properly, however I do not assume I ever actually knew that I used to be adequate or what I used to be able to. I at all times ended up shocking 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 largest cause for that’s as a result of I did not actually 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 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 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 wrestle 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 study, however I used to be doing properly—and I used to be able to profitable that 12 months, or at the very least 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 cause in the course 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 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 choices which have a big effect on our lives.
mbg: You talked about balancing each CrossFit and going to med college. How did you do it? I can not think about how difficult that will need to have been…
However to start with, it is somewhat 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 actually full velocity forward on each. It was throughout my first 12 months of med college after 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 after I would take off competing or I centered on analysis and prolonged my med college.
So, one factor to recollect is that if you have a look at people 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 arduous, 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 happy with how I dealt with it, as these two issues had been my sole focus. Loads of different issues dropped to the background. For instance, I did not spend money on lots of relationships.
As soon as I exited that stage of my life—, college, residency, competing, and achievement—I lastly took a deep breath and took time away. I spotted how I had lots of this backward when it comes to placing achievement above every thing else.
I’ve needed to do lots 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 believe lots of us can look again at our lives and assume, Hmm perhaps I did not have my precedence rankings fairly proper. It is arduous to inform within the second since you assume you are making the best decisions.
Foucher: That is what the world needs you to consider: You must work so arduous and make a lot cash and obtain, obtain, obtain. And typically if we pay an excessive amount of consideration to these messages, we lose the issues which can be actually essential to us.
mbg: I wish to speak about the way you care for 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: 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 perform. I assume I did it after I was in faculty: I bear in mind going via prolonged intervals of sleeping 5 or 6 hours an evening and pulling all-nighters. However since then, no, I can not perform after an evening or two like that.
I believe lots of it comes from trial and error during which you understand what you actually need to have the ability to perform at your finest. I’d like to be rather more according to my bedtimes, however, fortunately, I’m a great 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 rather more strict on my diet—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 entire 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 a great place.
mbg: This goes again to your coaching days, however I like asking athletes this query: What’s probably the most intense factor you’ve got ever carried out 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 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 driving 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 is arduous to say what impression 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 believe it’s the finest, most effective solution to keep match.
However for me, it seems very completely different lately. I’d say the exercises I do now are principally 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 rather more about how I really feel and about my psychological well being. It is nearly feeling good.
Loads of instances that appears like a fast exercise that I do in my storage health club. 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 every week, and have began taking part in pickleball. Even typically I do Pilates, which is completely completely 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 lots to do with wellness, however having the ability to spend time in nature. Nature is a extremely nice solution to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger ladies or girls who’re keen on changing into athletes themselves? Not simply CrossFit however any kind 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 lots of completely different sports activities after 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 turned my essential sport rising up.
Even after gymnastics was carried out, 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 preserve an open thoughts and preserve 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 keenness 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 transferring your physique simply the identical means 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 buddies who instill that of their youngsters—for instance, each morning earlier than college, all of them do a exercise collectively. I like eager about it that means. So, simply ask your self: how do you progress your physique day-after-day 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 who participates the expertise of being an athlete—extra so than you may in case you simply go to the health club and run on the treadmill by your self.
I believe one of many essential classes that I realized via 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 if you have a look at an total aim, it may be very overwhelming. For instance, you may say, “I wish to compete within the CrossFit video games a 12 months from now,” and so your coach offers you this program. It could be damaged down by weeks, however then you definately see all the issues it is advisable to do this week. You begin to get anxious.
However in case you simply deal with what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Concentrate on doing the most effective that you may 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 at all times wish 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 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 aim?
