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 don’t know if I’ll 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 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 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 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 damage in 2015, a yr she was thought-about a favourite to take the title.
Now, Foucher brings that drive and fervour to her apply—the place she focuses on 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 appears like now. Right here, her insights.
Mindbodygreen: I’ve been speaking to a whole lot 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 believe it’s the day-to-day that is the toughest, proper? It is simple to indicate up when you could have a whole lot of followers and also you’re on an enormous stage, however it’s more durable to indicate up day-to-day.
I went by means of many various phases of studying and development throughout my competitors years and the vast majority of it was within the psychological facet of competitors.
Once you begin, it is easy to do one thing if you’re good at it—you simply wish to preserve going as a result of, nicely, you’re good at it. It’s straightforward to assume, In fact, I will preserve going.
As soon as issues acquired actually tough—which is after I began medical faculty, so my total 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 grew to become very difficult for me. I struggled quite a bit—even simply feeling motivated to apply. I additionally developed a whole lot 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 believe that is true for something in life, whether or not it is a competitors, your work, or turning into a father or mother. It’s vital to spend time honing in on why you are doing what you are doing—that’s the way you get by means of the times which are onerous, as a result of not every single day is simple and enjoyable.
mbg: What did you find out about your self by means of that journey with CrossFit competing?
Foucher: The opposite facet 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 all the time somebody who did fairly nicely, however I don’t assume I ever really knew that I used to be adequate or what I used to be able to. I all the time ended up shocking myself.
And I believe that’s 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 cause for that’s as a result of I didn’t really consider 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’s simply been about build up my confidence. I believe that is one thing that is true for all the things in life and that every 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 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 quite a bit for me to be taught, however I used to be doing nicely—and I used to be able to successful that yr, or at the very least 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.
Trying 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’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 faculty. How did you do it? I can’t think about how difficult that should have been…
However to start with, it’s slightly misleading to say I used to be doing each the whole 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 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 if you take a look at people 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 onerous, 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 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 didn’t spend money on a whole lot of relationships.
As soon as I exited that stage of my life—you already know, faculty, residency, competing, and achievement—I lastly took a deep breath and took time away. I noticed how I had a whole lot of this backwards by way of placing achievement above all the things else.
I’ve needed to do a whole lot 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’s very relatable. I believe a whole lot of us can look again at our lives and assume, Hmm possibly I didn’t have my precedence rankings fairly proper. It’s onerous to inform within the second, since you assume you’re making the correct decisions.
Foucher: That is what the world desires you to consider: it’s important to 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 get lose the issues which are really vital to us.
mbg: I wish to discuss the way you care for 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 all the time 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 keep in mind going by means 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 a whole lot of it comes from trial-and-error through which you notice what you really want to have the ability to operate at your finest. I’d like to be way 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 actually way more strict on my vitamin—particularly by way of the standard of meals—after 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 every single 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 essentially the most intense factor you’ve 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 instrument that creates a excessive altitude setting. 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 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’s onerous to say what influence it had—however it felt fairly excessive.
mbg: by way of motion these days, what are you doing?
Foucher: I’ll all the time do CrossFit. I believe it’s the finest, best approach to keep match.
However for me, it appears very totally different nowadays. I’d say the exercises I do now are principally 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 way more about how I really feel and about my psychological well being. It’s nearly feeling good.
A whole lot of instances that appears like a fast exercise that I do in my storage gymnasium. And I nonetheless love going to CrossFit associates after I can and being in that group and the category setting.
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 approach to decompress? It doesn’t have to have something to do with wellness both…
Foucher: I’d say this has quite a bit to do with wellness, however having the ability to spend time in nature. Nature is a extremely nice approach 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 inquisitive about turning into athletes themselves? Not simply CrossFit, however any type of sport…
Foucher: I believe the primary piece of recommendation is to maintain attempting 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 a whole lot 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 grew to become my fundamental sport rising up.
Even after gymnastics was finished, I actually felt this deep want to proceed competing and proceed growing 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 attempting 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 girl 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 means 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 associates who instill that of their children—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like serious about it that means. So simply ask your self: how do you progress your physique every single day, and that’s 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 just’ve 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 who participates the expertise of being an athlete—extra so than you would possibly should you simply go to the gymnasium and run on the treadmill by your self.
I believe one of many fundamental classes that I realized by means 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 believe if you take 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 provides you this program. It might be damaged down by weeks, however then you definitely see the entire issues it is advisable do this week. You begin to get anxious.
However should you simply deal with what you might be doing proper now and what’s subsequent, it turns into a lot clearer. Deal with doing one of the best 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 all the time wish to have a roadmap and purpose of the place I am going—irrespective 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 immediately that’s getting me nearer to my purpose?
