Finding YOUR Fit with CrossFit Athlete Julie Foucher, MD
Dr. Julie Foucher has seen some major success as both a physician and an accomplished CrossFit athlete. In her AOHC debut, she takes us through a journey of finding balance in our life, while utilizing the most effective tools to implement for high level success. Whether your goals are personal, professional, or still just a dream, Julie’s going to get you motivated and moving forward!
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Website: https://www.wildhealth.com/team/julie-foucher
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Quotes:
“Protein intake is one of the macronutrients I see most commonly underconsumed in my patients. For those who are moving or exercising, getting at least 1.2-1.5 g/kg per day of protein is important. For someone who weighs 150 pounds, that’s going to be about 90g of protein per day.” -Julie Foucher
“Those who exercise at least 150 minutes per week have a 33% lower risk of death. If there was a drug or any other intervention that had that big of an impact, we would all be taking it. Think about it: how much movement are you getting right now?” -Julie Foucher
“We don’t have to be professional athletes in order to bring the same level of focus and the same precision to achieving our goals.”
Step 1. Identify your goal, your why, and your purpose.
Step 2. Take an honest inventory of where you are now, and where you need to be to achieve your goal.
Step 3. Make a plan for how you are going to get there.
-Julie Foucher
Show Notes:
Julie Foucher: I'm here to take some lessons that I learned during my time as a professional athlete and help us all apply that to our lives and our goals, no matter what they are, athletic or otherwise.
Julie Foucher: I was a professional CrossFit Games athlete. And I think back to what my life was like during that time. Every decision that I made in every area of life revolved around my goal of becoming the fittest woman on earth and winning the CrossFit Games.
Julie Foucher: I visualized myself having success in competitions and in practices. I used mantras to rewire some of my limiting beliefs, and I looked up to role models who are successful in every area that I wanted to be. So because my focus was on my goal and I had all of this planning, it was very easy for me to say no to obligations that would interfere with this plan.
Julie Foucher: I didn't reach my ultimate goal of becoming the fittest on earth, in the end I ended up in second place. And then my final year, my career ended with an injury.
Julie Foucher: We don't have to be the next LeBron James or Simone Biles or Tom Brady to bring the same level of attention and focus to our own life and goals.
Julie Foucher: What is your goal and your why? And what do you want your health for? In order to truly change our health and our behaviors, it helps us to attach them to our greater, higher purpose.
Julie Foucher: Just like an athlete, seek out the best of the best. It's worth the time and the effort and the resources because it's you and your life and your goals.
Julie Foucher: 7.8 million premature deaths in the study year could have been attributable to fruit and vegetable intake below ten servings per day.
Julie Foucher: Fasting each night will allow your body that time to be able to repair.
Julie Foucher: Even a five minute bout of exercise will make a big difference and those things add up.
Julie Foucher: 7 to 9 hours per night of sleep and quality really matters. If you're using a sleep tracker and looking at different phases of sleep. We want to aim for 1.5 hours of both deep and REM sleep at a minimum each night.
Julie Foucher: Some ideas to try to improve recovery would be mindfulness and meditation. Things like hot and cold therapy, getting into a cold plunge, taking a cold shower or a hot sauna or hot bath stretching body work. These are all things that can help with recovery.
Julie Foucher: It's not repetition that makes habits, it's emotion.
Julie Foucher: Your important relationships spend time on them and think about who is your team.
Julie Foucher: Now my goals are very different and that means my plan is very different, but I can have just as much attention and focus on each of these areas to get me to that new goal.
Julie Foucher: So to summarize, let's think about awaking our inner athletes. We don't have to be professional athletes in order to bring the same level of focus and the same precision to achieving what our goals are.
Julie Foucher: We're always using data to check in and to see how you're doing, how you're moving towards your goals and making adjustments as needed. So anyone who's interested in checking out wild health and taking a more precise approach to your health, you can check out the website at WildHealth.com.
Julie Foucher: I really encourage you all to think about yourselves as professional athletes. So maybe you aren't Tom Brady or Simone Biles, but maybe your goals and your purpose are actually even more important because they're yours and it's the only life you have.