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 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 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 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 the College of Arizona.
Oh, and I ought to add: She’s additionally one of the vital 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 outdoors the highest 5 in all 4 years of competing. Her profession ended with a devastating Achilles tendon damage in 2015, a yr she was thought-about a favourite to take the title.
Now, Foucher brings that drive and keenness to her observe—the place she focuses on the way to marry health, vitamin, and drugs 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 like now. Right here, her insights.
mindbodygreen: I have been speaking to numerous 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? 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 could have numerous followers and also you’re on a giant stage, but it surely’s tougher to point out up day-to-day.
I went by many various 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 if you’re good at it—you simply wish to hold going as a result of, effectively, you are good at it. It is easy to suppose, In fact, I will hold going.
As soon as issues acquired actually troublesome—which is after I began medical college, so my whole life was coaching and going to high school—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 lots—even simply feeling motivated to observe. I additionally developed numerous nervousness and was even depressed for some time. What helped me probably 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 guardian. It is vital to spend time honing in on why you are doing what you are doing—that is the way you get by the times which might be exhausting as a result of not on daily basis is straightforward and enjoyable.
mbg: What did you study your self by that journey with CrossFit competing?
Foucher: The opposite side of my development 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 effectively, 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 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 largest cause 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 yr, 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 believe that is one thing that is true for every part in life and that every one people wrestle 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 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 lots for me to be taught, however I used to be doing effectively—and I used to be able to successful that yr, or a minimum of 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 girl who had gained the yr prior was proper behind me. And for some cause 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 must 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 huge impact on our lives.
mbg: You talked about balancing each CrossFit and going to med college. How did you do it? I am unable to think about how difficult that should have been…
However to begin with, it is a bit of misleading to say I used to be doing each all the time as a result of it was just one yr wherein I used to be really full velocity forward on each. It was throughout my first yr 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 might 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 of us who’re doing issues that appear to be unattainable—effectively, are they really doing them? As a result of it sounds so intense—med college and CrossFit. And certain, it was actually exhausting, however there was solely that one yr 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 have been my sole focus. Plenty of different issues dropped to the background. For instance, I did not put money into numerous 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 noticed how I had numerous this backward by way of placing achievement above every part else.
I’ve needed to do numerous 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 Artistic / courtesy of supply
mbg: Once more, I really feel like that is very relatable. I believe numerous us can look again at our lives and suppose, Hmm perhaps I did not have my precedence rankings fairly proper. It is exhausting to inform within the second since you suppose you make the appropriate selections.
Foucher: That is what the world desires you to imagine: You must 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 vital to us.
mbg: I wish to speak about 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 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 school: I bear in mind going by 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 numerous it comes from trial and error wherein you notice what you actually need to have the ability to operate at your finest. I’d like to be rather more in line with my bedtimes, however, fortunately, I’m 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 believe I used to be actually rather more strict on my vitamin—particularly by way of 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 on daily basis, 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 probably the most intense factor you’ve got ever finished 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 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 influence 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, best solution to keep match.
However for me, it seems 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 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.
Plenty 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 neighborhood 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 solution to decompress? It does not have to 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 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 focused on changing into athletes themselves? Not simply CrossFit however any type of sport…
Foucher: I believe the primary piece of recommendation is to maintain making an attempt 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 numerous totally 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 most important sport rising up.
Even after gymnastics was finished, 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 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 vital 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 shifting your physique simply the identical approach she thinks about brushing your enamel: It is simply one thing that you simply do each morning.
Motion is a part of being a human. I’ve buddies who instill that of their children—for instance, each morning earlier than college, all of them do a exercise collectively. I like interested by it that approach. So, simply ask your self: how do you progress your physique on daily basis 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 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 would possibly in the event you simply go to the fitness center and run on the treadmill by your self.
I believe one of many most important classes that I realized by 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 following step.
I believe if you have a look at an total purpose, 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 offers you this program. It could be damaged down by weeks, however then you definitely see the entire issues you want to try this week. You begin to get anxious.
However in the event you simply deal with what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Deal with 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 at all times wish to have a street map and purpose 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 this moment that is getting me nearer to my purpose?
