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In this episode, Karen Gombault shares why consistency—not perfection—is the key to achieving sustainable weight loss and wellness goals. With practical strategies and empowering mindset shifts, learn how small, consistent actions can lead to meaningful, long-lasting results.
5 Key Takeaways:1. Consistency defined: It’s the practice of repeating actions regularly over time to build stability and habits. It’s not about perfection but about steady, flexible effort that adds up to progress.
2. The Power of the 80/20 rule: Focus 80% of your effort on healthy choices and allow 20% flexibility. This balanced approach makes health goals sustainable without feeling restrictive.
3. Celebrate every wins: Small choices, like taking the stairs or drinking more water, build momentum. Celebrating these wins reinforces your belief that progress is achievable.
4. Overcoming obstacles to consistency: Avoid perfectionism, all-or-nothing thinking, and guilt around setbacks. Use self-compassion to reframe mistakes as opportunities to learn and grow.
5. Accountability and reflection: Partner with someone to check in on your goals or join a challenge. Take time weekly to reflect on your progress, celebrate wins, and plan adjustments.
“Every choice counts, but not every choice has to be perfect.” Proposed Action Step:Start small. Choose one health-supporting habit to focus on this week—whether it’s adding more protein to your meals, drinking more water, or taking a short daily walk. Reflect on your progress and celebrate your wins.
Further resources: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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In today’s episode, Karen shares strategies to navigate the holiday season without sacrificing your health or weight loss goals. This episode is packed with weight loss tips and practical planning advice, especially for working women facing unique challenges in balancing career, social events, and wellness goals.
"Winging it is not a strategy—whether for weight loss or maintaining your results. A little planning goes a long way toward making your health goals achievable, even through the busiest seasons."
Key Topics Covered:Why Planning Matters for Weight Loss and Maintenance Discover how planning ahead sets you up for success, helping you avoid impulse choices, minimize stress, and stay on track with your health goals during busy periods like the holidays. Setting Clear, Achievable Health and Wellness Goals Karen walks you through setting realistic goals for January 1st, including weight loss, energy levels, and stress management, ensuring you enter the new year feeling confident and accomplished. Building Your “Why” for Motivation Define why your health and weight goals matter, and use this motivation to power through challenging situations. Karen recommends identifying ten strong reasons that keep you focused. Creating a Flexible Action Plan for Success From simple meal prep strategies to scheduling consistent exercise, Karen shares her own planning techniques that keep wellness manageable, even with a demanding career. How to Anticipate and Overcome Challenges The holiday season is full of potential obstacles—social gatherings, travel, and last-minute schedule changes. Learn how to plan ahead, navigate events, and stay in control of your choices without feeling deprived.
Why This Episode is a Must-ListenWhether you're in a weight loss journey or focused on maintaining your results, this episode offers a structured, practical approach to navigating the holiday season. Karen’s insight is particularly valuable for high-achieving women who need efficient, sustainable strategies that fit their busy lifestyle.
Further resources:LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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Saknas det avsnitt?
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In today’s episode, Karen dives into the second part of her “Conference Thriving” series, focusing on strategies to keep your energy high and your health intact during busy conferences. Following last week’s episode on food-related strategies, this episode emphasizes wellness aspects like sleep, hydration, movement, and intentional downtime. Karen shares personal stories and practical tips to help you leave your next conference feeling refreshed, balanced, and motivated rather than depleted.
"You can’t pour from an empty cup. At conferences, as in life, putting your well-being first isn’t selfish—it’s essential for showing up as your best self." Key Takeaways: Set Daily Intentions: Define your objective for each day, whether it’s networking, gathering ideas, or making and building key connections. Having a clear intention keeps you grounded, focused and maximizes the value of your experience. Manage Social Overload: Conferences are packed with social opportunities, which can be overwhelming. Karen, an introvert herself, shares tips to recharge quickly and effectively so you can engage without depleting all your energy. Prioritize Sleep and Hydration: Ensure that rest and hydration are non-negotiables, helping you avoid burnout and maintain mental clarity. Set a bedtime and stay mindful of alcohol to ensure lasting energy. Get Your Steps In: Use movement to counter long hours of sitting, whether it’s a morning treadmill session, short walk breaks, or “walking meetings” with colleagues. Small activities can make a big difference in your stamina. Build in Downtime: Schedule intentional moments of rest to decompress and process the day’s activities. This can help you avoid burnout and stay present for the most meaningful parts of the conference.Karen shares a personal experience from 2019, when a packed travel schedule led her to fall seriously ill at a conference, a wake-up call that motivated her to prioritize wellness in her travels. This story underscores the importance of staying intentional and mindful in high-stress environments.
Be sure to listen to Conference Thriving Part 1 on managing food choices at events. Until next time, keep taking powerful, aligned action toward your goals!
Further resources: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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In today’s episode, we’re tackling the challenges of staying healthy and energized while attending a conference. For many executive women, conferences bring excitement but also worry about how to manage food choices, maintain energy, and keep up with wellness goals. This episode offers a collection of strategies that empower you to thrive, not just survive, at your next conference.
I’ve titled this episode "Conference Thriving" because I want to help you feel in control and empowered, so you can enjoy each day without worry.
This is Part 1, where we’ll focus on the food and eating element, which is often the biggest challenge. In Part 2, we’ll dive into other wellness strategies to help you stay balanced and thriving throughout the conference.
Key Strategies Covered:Be Mindful of Sugar and Simple Carbs Avoid the blood sugar spikes and crashes that can leave you drained. Instead, balance your carbs with protein or healthy fats to keep your energy steady and your mind focused. Stay Attuned to Hunger Cues Resist the temptation to eat just because food is there. Tune into your hunger signals to avoid overeating and feel energized all day long. Preview the Meal Options Plan ahead by checking the menu or buffet spread and create balance across your meals. Proactive choices let you stay on track without feeling deprived. Stick to a Three-Part Plate Use the Harvard plate as your guide: fill half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbs to stay satisfied and avoid the post-meal slump. Bring Portable Protein and Healthy Fats While I don’t recommend snacking as a norm, having some protein or healthy fats on hand as a last resort can help you avoid less balanced choices when options are limited.
Bonus Tip:Room service can also be a great fallback if you need a quieter meal or better balance than the conference meals provide.
Special Offer:If you’re ready to take your health and wellness to the next level, I invite you to join my “8 Pounds Down in 8 Weeks” Challenge starting November 1st. This program is designed to make sustainable weight loss feel achievable, not restrictive. Registration is open until October 31st at midnight. This is the only episode where I’ll be mentioning it, so consider this your exclusive invitation. More details below.
Links and Resources Mentioned: Private Podcast Series : https://www.karengombault.com/privatepodcast Harvard Plate: Healthy Eating Plate – The Nutrition Source Sign up for the 8 Pounds Down in 8 Weeks Challenge: www.karengombault.com/8weeks8pounds
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Are you ready to lose weight and feel more in control, even during the holiday season? In today’s episode, I introduce the 8 Pounds Down in 8 Weeks Challenge and explain why now is the perfect time to start. You’ll learn how this program is designed to help you lose weight while building lasting habits and shifting your mindset for long-term success. I’ll also share why starting your weight loss journey during the holidays is key to mastering your health for the rest of the year. If you’re ready to enter the New Year already feeling lighter, stronger, and more confident, this episode is for you.
Key Takeaways:The 8 Pounds Down in 8 Weeks Challenge helps you lose weight during the toughest time of the year, ensuring lasting results. You’ll build habits and mindset shifts that make weight loss effortless and sustainable for the long term. Starting now, during the holidays, sets you up for success in 2024 and beyond—if you can handle the hardest season, the rest will feel easy. Waiting for the “right time” is like trying to drive uphill without pressing the gas—progress becomes harder the longer you wait.
“By starting now, you’re getting ahead of the curve. You’ll walk into January already feeling lighter, healthier, and more confident, while everyone else is just starting.” – Karen GombaultSign up for the 8 Pounds Down in 8 Weeks Challenge at www.karengombault.com/8weeks8pounds
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In today’s episode of Weight Loss for Female Executives Who Travel, we’re tackling a question that so many women wrestle with: To weigh or not to weigh?
The scale is often seen as the ultimate measure of progress in a weight loss journey, but is it the right tool to focus on? How frequently should you weigh yourself, if at all? Today, I’ll be sharing my personal perspective on weighing, how I use it with my clients, and when the scale can be helpful—or harmful—depending on your relationship with it.
Key Takeaways: The scale is a tool, but it doesn’t define your worth or dictate your day. Building a neutral relationship with the scale allows you to treat it as one data point among many, rather than giving it the power to influence your mood or actions. I share my personal approach of weighing three times a week, and how I use the scale as a positive reinforcement for my goals—without obsessing over daily fluctuations. We explore when the scale is useful for tracking long-term trends and how it can help you understand your body's patterns, but also discuss when it’s time to take a break from weighing. Learn how to apply a mindset model to shift your thoughts about the scale, moving from emotional reactions to logical, empowered choices.
"The scale doesn’t define you—how you think about the number does. It’s time to take back the power and stop letting a number dictate your self-worth."Action Step: Reflect on your current relationship with the scale. Are your thoughts about the number leading to frustration or self-doubt? Consider taking a break from weighing yourself for a few weeks and focusing on other ways to measure progress. Approach the scale with curiosity, not judgment.
Further resources: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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In today’s episode of “Weight Loss for Female Executives Who Travel”, we dive into a critical yet simple concept: the truth. Progress in your weight loss journey begins with being honest with yourself—about your habits, your mindset, and the choices you make every single day. I’ll guide you through the importance of self-compassion and responsibility, how to develop self-awareness without judgment, and the power you have to consciously shape your actions for lasting success.
If you're ready to break free from the cycles that are holding you back, this episode is for you.
Key Takeaways:- Why honesty is the foundation of lasting weight loss.
- How to observe your habits without judgment to create real change.
- The power of choice in your journey to permanent transformation.
- Simple, actionable steps to move from autopilot habits to conscious decisions.
Quote from the Episode:"Progress starts with being honest with yourself. It’s not about perfection, it’s about making conscious choices that align with your goals." – Karen Gombault
Action Step:Choose one habit you've been struggling with and for the next week, consciously decide whether to engage in that habit or not. Each time it comes up, pause and make a deliberate decision.
Further resources:LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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In this episode of Weight Loss for Female Executives Who Travel, Karen debunks the myth that calorie counting is the solution to lasting weight loss for busy, high-achieving women. Instead, she shares why calorie restriction can lead to burnout, obsession with food, and a slowed metabolism. She advocates for a mindset shift that emphasizes healthy eating and nourishment over numbers. This new approach helps female executives maintain their energy and achieve sustainable weight loss without relying on restrictive diets.
Key Takeaways: Calorie counting leads to burnout: Tracking every calorie can drain mental energy and lead to an unhealthy relationship with food, especially for female executives who travel frequently. Quality over quantity matters: Choosing nutrient-dense, whole foods supports your health and energy better than focusing solely on calorie intake. Emotional eating is ignored in calorie counting: Addressing the mental and emotional triggers behind your eating habits is essential for long-term weight loss. Calorie restriction slows down metabolism: Restricting calories too much causes metabolic adaptation, which makes weight loss harder and weight regain easier. Mindset matters more than numbers: Shift away from controlling food through calorie counting and focus on strategic thinking about nourishment and balance to achieve sustainable, lasting weight loss."Calorie counting may seem like a simple solution, but it leads to burnout, ignores the quality of food, and fails to address emotional eating. Lasting weight loss comes from shifting your mindset to focus on nourishment, balance, and strategic thinking about your health."
Further resources: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com
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In this special milestone episode, Karen Gombault reflects on the journey of “The French Weigh” podcast and announces exciting changes…this episode being the final one.
Karen introduces her new podcast, “Weight Loss for Female Executives Who Travel”, focusing on the challenges women in corporate environments face when balancing health and demanding careers. Karen discusses her personal and professional evolution, offering insight into the importance of adapting both in wellness and in life.
Key Moments:- [00:30] – Welcome and Episode 50 milestone celebration
- [02:10] – Announcement of the final episode of “The French Weigh”
- [05:45] – Introduction to the new podcast “Weight Loss for Female Executives Who Travel”
- [10:20] – Why personal and professional evolution is essential
- [15:50] – The impact of adapting your weight loss journey as you age
- [18:35] – Karen shares her own wellness evolution and recent dietary changes
- [23:00] – Final thoughts on embracing change in all areas of life
Key Takeaways:1. “The French Weigh” is ending, but Karen’s new podcast “Weight Loss for Female Executives Who Travel” will launch soon.
2. The new podcast will focus on weight loss and health strategies specifically tailored for women in high-powered corporate roles.
3. Karen emphasizes the importance of personal evolution, especially in health and wellness, encouraging listeners to adapt as they grow.
4. Listeners can expect some French lifestyle elements to continue but with a stronger focus on corporate wellness and travel.
5. Karen invites listeners to stay connected through the new podcast and her coaching programs.
Connect with Karen Gombault https://www.karengombault.com/
LinkedIn: https://www.linkedin.com/in/karengombault/
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In this episode of The French Weigh, host Karen Gombault welcomes guest Molly Zemek, a certified weight loss coach, podcaster, and author. Molly shares her personal journey from a professional chef and sommelier to a weight loss coach. She discusses how she struggled with overeating and drinking before discovering life coaching, which helped her transform her mindset about food and alcohol.
Molly emphasizes the importance of mindful eating, staying in tune with the body, and maintaining pleasure in eating while achieving weight loss. She also highlights how changing her relationship with alcohol played a significant role in improving her health and well-being. Molly shares insights from her book, “Decoding Your Emotional Appetite”, and offers advice to those feeling stuck in their weight loss journeys, encouraging them to start by listening to their bodies.
Key Takeaways:1. Mindful Eating: Molly learned to listen to her body, paying attention to how different foods and alcohol affected her physically and emotionally, which helped her enjoy food while maintaining her ideal weight.
2. Pleasure and Moderation: It's possible to lose weight without depriving yourself of foods you love. Mindful eating and savoring small amounts of favorite foods can enhance the experience and satisfaction.
3. Emotional and Habitual Triggers: Overeating and over-drinking are often linked to emotional responses. Understanding these triggers and addressing the underlying thoughts can lead to sustainable change.
4. Changing Relationship with Alcohol: Molly discovered that alcohol affected her mindfulness and well-being. Reducing alcohol intake, while difficult, was key to her overall health transformation.
5. Consistency and Commitment: Weight loss is a long-term process that requires ongoing commitment. Setbacks are part of the journey, but by staying consistent and conscious, you can achieve lasting results.
Molly says one of the keys : "I began to prioritize feeling good. So if I wanted to have a piece of chocolate cake or some ice cream, I would practice eating it very mindfully, paying attention to when I reached that point where I was no longer experiencing pleasure in my body."
You can find Molly here:https://www.mollyzemek.com
IG: @mollyzemek
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In this episode of The French Weigh, certified weight loss
coach Karen Gombault shares inspiring success stories from two of her clients who
have achieved sustainable weight loss through mindset shifts and habit changes.
Karen emphasizes that permanent weight loss isn’t just
about the number on the scale but about the process of building long-term habits
that are sustainable over time.
One client, Laura, overcame emotional overeating by
developing self-trust and intuitive eating skills. The other client, Tracy,
broke her evening snacking habit by planning meals and becoming more mindful
about her eating choices. Both women learned that mindset is the key to lasting
weight loss success, making gradual and natural adjustments to their eating
routines.
Key takeaways:
1. Mindset for weight loss: Sustainable weight loss
requires a mindset shift, not just calorie counting or focusing on the scale.
2. Healthy eating habits: Developing intuitive eating
habits helps clients manage their weight long-term.
3. Breaking overeating cycles: Addressing emotional eating
and habits like evening snacking can lead to lasting weight loss.
4. Meal planning for weight loss: Planning meals ahead of
time reduces stress and mindless eating, leading to better weight control.
5. Sustainable weight loss: Focusing on gradual, healthy
changes ensures long-term success in weight management and overall wellness.
Listen in for the full stories of these women and how they
found success.
Contact Information and Recommended Resources
Private One on One Coaching: I help executive women be as
successful in their weight loss as they are in their careers. Schedule your
free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Stop Overeating Masterclass Imagine a Life Free from the
Struggles of Overeating.
This masterclass will equip you with the tools to achieve
this freedom. https://www.karengombault.com/Masterclass
Free Resource, the guide “The French Art of Sustainable
Weight Loss” :https://www.karengombault.com/thefrenchweighfreeguide
Connect with Karen Gombault https://www.karengombault.com/
Instagram : https://www.instagram.com/thefrenchweigh/
Facebook : https://www.facebook.com/karen.hacheygombault/
LinkedIn: https://www.linkedin.com/in/karengombault/
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In this episode of "The French Way" podcast, host Karen Gombault, a certified weight loss coach, dives deep into her personal experience with intermittent fasting. She discusses how she began her fasting journey in 2018, exploring the 16:8 fasting method and its numerous benefits, including weight loss, reduced inflammation, increased energy, and improved mental clarity. Over time, Karen transitioned to a more flexible fasting routine that better suits her changing lifestyle and energy needs. Emphasizing the importance of metabolic flexibility and personalized approaches to fasting, Karen encourages listeners to experiment and find what works best for their bodies. She also highlights the significance of maintaining a balanced diet during the eating window to ensure optimal health.
Key Takeaways:1. Intermittent Fasting Benefits: Discover how intermittent fasting can help with weight loss, reducing inflammation, and stabilizing blood sugar levels, leading to enhanced energy and mental clarity.
2. Understanding Metabolic Flexibility: Learn how metabolic flexibility, the ability to switch between burning fat and food for energy, plays a crucial role in successful weight management.
3. Flexible Fasting Routine: Karen shares her evolution from the 16:8 fasting method to a more adaptable fasting schedule, highlighting the importance of aligning fasting with your lifestyle and energy needs.
4. Personalized Intermittent Fasting Approach: Explore why it’s essential to listen to your body, experiment with different fasting techniques, and find the intermittent fasting method that works best for you.
5. Balanced Diet During Fasting: Ensure you’re consuming enough proteins, healthy fats, and complex carbs during your eating window to maintain overall health and optimize the benefits of intermittent fasting.
Contact Information and Recommended ResourcesPrivate One on One Coaching: I help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Stop Overeating Masterclass Imagine a Life Free from the Struggles of Overeating.
This masterclass will equip you with the tools to achieve this freedom. https://www.karengombault.com/Masterclass Free Resource, the guide “The French Art of Sustainable Weight Loss” https://www.karengombault.com/thefrenchweighfreeguide
Thriving You Weekly Newsletter : Your weekly wellness boost delivered straight to your inbox. https://www.karengombault.com/weeklyinspiration
Connect with Karen Gombault https://www.karengombault.com/
Instagram : https://www.instagram.com/thefrenchweigh/
Facebook : https://www.facebook.com/karen.hacheygombault/
LinkedIn: https://www.linkedin.com/in/karengombault/
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In this insightful episode of "The French Way" podcast, host Karen Gombault interviews Kim Severson, a weight loss coach who helps clients achieve their goals without the misery of restrictive dieting.
Kim, who worked in food, wine & hospitality for years, shares her personal journey from struggling with traditional diets to discovering a more sustainable and enjoyable approach to weight loss, which ultimately led her to become a coach. Her philosophy emphasizes reconnecting with the body’s natural hunger signals and enjoying the foods you love in moderation, rather than adhering to strict, unsustainable diets.
Together, Karen and Kim discuss the importance of balance, pleasure, and mindset shifts in achieving lasting weight loss and a healthier relationship with food.
Key Takeaways: Ditch Restrictive Dieting: Kim advocates for abandoning traditional, restrictive diets that often lead to feelings of deprivation and failure, emphasizing that sustainable weight loss is possible without sacrificing the foods you love. Reconnect with Your Body: One of Kim’s main tools is helping clients listen to their body’s hunger signals, allowing them to eat when hungry and stop when satisfied, which reduces overeating. Enjoy Food Without Guilt: The concept of balance is central to Kim's approach, where enjoying a variety of foods, including indulgent ones, is key to maintaining a healthy lifestyle without feeling deprived. Mindset Shifts Are Crucial: Overcoming the all-or-nothing mindset that many dieters struggle with is essential. Kim encourages clients to see food choices as just that—choices—rather than labeling them as "good" or "bad." Sustainable Weight Loss is Achievable: Both Karen and Kim stress that long-term weight loss doesn’t have to suck! By finding pleasure in food and avoiding extreme restrictions, it's possible to lose weight in a way that feels natural and sustainable. Empowerment Through Choice: A significant part of Kim's coaching is helping clients feel empowered by their food choices, which leads to more mindful eating and less stress around dieting.Kim Severson leaves us with a powerful reflection: *"Is there anything I'm willing to do for weight loss today?"* This question encompasses her approach to weight loss, focusing on daily, sustainable actions that bring you closer to your goals without the stress and struggle of traditional diets.
Kim’s method offers a refreshing alternative to restrictive dieting, making long-term weight loss both achievable and enjoyable. You can find her here:
Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos Her free Facebook community here: https://www.facebook.com/share/cwHHmZdjT8H7fj3i/ Podcast: https://weightlossdoesnthavetosuck.buzzsprout.com/share Freebie: Free Guide — Weight Loss Doesn't Have to Suck (kimberlyseversoncoaching.com)
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I recently spent summer vacation in Portugal with my entire American family. After 3 weeks of travel, I returned home weighing exactly the same as when I left. In this episode, I share the strategies and mindset that helped me maintain my weight during the trip.
Key Takeaways:1. Plan Ahead: Think about how you'll manage your food and meals before your trip.
2. Stick to the Basics: Maintain the core elements of your regular routine, such as eating protein and vegetables and getting enough sleep.
3. Stay Active: Keep moving and stay engaged in physical activities.
4. Savor Local Foods: Enjoy the local cuisine, but in moderation. Be selective about what you truly want to eat. Nothing is off-limits, but be mindful of your choices.
5. Be Life-Focused: Prioritize connecting with family, learning about the culture, exploring the region, appreciate the laughter.
6. Keep the End in Mind: Focus on how you want to feel at the end of your vacation and make decisions that align with that desired feeling.
In short, take responsibility for your health and weight, rather than letting the vacation happen "to you." Anticipate moments of tension where you'll need to compromise and focus on what you can control.
It is 100% possible not to gain weight on vacation. Listen in for all my insider tips on how to achieve this!
Contact Information and Recommended Resources Private One on One CoachingI help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Stop Overeating Masterclass Imagine a Life Free from the Struggles of Overeating.This masterclass will equip you with the tools to achieve this freedom. https://www.karengombault.com/Masterclass Free Resource, the guide “The French Art of Sustainable Weight Loss” https://www.karengombault.com/thefrenchweighfreeguide
Thriving You Weekly NewsletterYour weekly wellness boost delivered straight to your inbox. https://www.karengombault.com/weeklyinspiration
Connect with Karen Gombaulthttps://www.karengombault.com/
Instagram : https://www.instagram.com/thefrenchweigh/
Facebook : https://www.facebook.com/karen.hacheygombault/
LinkedIn: https://www.linkedin.com/in/karengombault/
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Ever feel like snacking is sabotaging your weight loss journey? I would say it is among the biggest challenges for women who work with me, and you are not alone. In this episode, I want to talk about the urge to snack, the impact it has on your weight loss, and skills you can practice to be able to stop.
In this discussion, I explore the primary causes, beginning with physiological factors such as under-eating or consuming unbalanced meals, which can prompt cravings for quick energy sources. I then highlight how our environment, like having bowls of M&Ms within easy reach, can perpetuate these cravings. Lastly, I address the emotional aspects — how snacking can become a coping mechanism for dealing with stress, boredom, or avoidance.
But this isn’t just about identifying the problem. I also want to share how you can overcome these urges. I outline five comprehensive strategies to address and curb snacking habits. These include practicing self-empathy, fostering curiosity about your habits through methods like journaling, and employing innovative approaches to change your routine — perhaps by trying herbal tea or taking a walk instead. Another key strategy is adopting the perspective of your future self, and lastly, implementing laser-focused actions, one step at a time.
This episode is packed with practical advice and real-life stories designed to help you tackle snacking habits that may be holding you back. Tune in to gain actionable insights and start making meaningful changes to your snacking patterns.
Key Takeaways From This Episode Snacking Challenges: Understanding why snacking hinders weight loss goals and the detrimental effects on metabolism. Cultural Snacking Habits: Differences in snacking habits between European and American cultures, emphasizing balanced meals and minimal snacking. Reasons for Snacking: Looking at physiological, environmental, and emotional factors that drive the urge to snack Strategies to Tackle Snacking: Empathy, curiosity, innovation, thinking as your future self, and focused action Empowering Thoughts: Adopting empowering thoughts to regain control over snacking habits and avoid victim mentality.
Contact Information and Recommended ResourcesPrivate One on One CoachingI help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Stop Overeating Masterclass Imagine a Life Free from the Struggles of Overeating.This masterclass will equip you with the tools to achieve this freedom. https://www.karengombault.com/Masterclass Free Resource, the guide “The French Art of Sustainable Weight Loss” https://www.karengombault.com/thefrenchweighfreeguide
Thriving You Weekly Newsletter : Your weekly wellness boost delivered straight to your inbox.https://www.karengombault.com/weeklyinspiration
Connect with Karen Gombault https://www.karengombault.com/
Instagram : https://www.instagram.com/thefrenchweigh/
Facebook : https://www.facebook.com/karen.hacheygombault/
LinkedIn: https://www.linkedin.com/in/karengombault/
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In July, I carried out a free, 5 Day, 5 Habits Challenge. The objective was to implement some simple, easy, lifestyle habits that would have a big impact on the scale if done consistently.
The participants were so engaged and saw such an impact on their health in such a short time frame that I wanted all my podcast listeners to benefit.
Thus, I have put together all the content from the challenge into this episode.
Key topics:Day 1: Elevating Your Eating Experience -both while at the table and tuning into your hunger Day 2: Right sized portions and sources of overeating and extra calories you might not even be aware of Day 3: Increasing awareness of your vegetable and protein consumption Day 4: Knowing your step count and no-brainer tips for increasing it Day 5: Mindset Matters – how to look at those thoughts that might be holding you back. The bonus of the day was asking a very powerful question that will help you to continue working towards your health and weight loss goals.In this episode I also answer questions around the challenge of snacking as well as how to change your habits.
Tune in, and sign up for my newsletter so that you are informed about the next challenge!
Contact Information and Recommended ResourcesPrivate One on One Coaching: I help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Stop Overeating Masterclass Imagine a Life Free from the Struggles of Overeating.This masterclass will equip you with the tools to achieve this freedom. https://www.karengombault.com/Masterclass Free Resource, the guide “The French Art of Sustainable Weight Loss” https://www.karengombault.com/thefrenchweighfreeguide
Thriving You Weekly Newsletter : Your weekly wellness boost delivered straight to your inbox.https://www.karengombault.com/weeklyinspiration
Connect with Karen Gombaulthttps://www.karengombault.com/
Instagram : https://www.instagram.com/thefrenchweigh/
Facebook : https://www.facebook.com/karen.hacheygombault/
LinkedIn: https://www.linkedin.com/in/karengombault/
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Welcome back to The French Weigh with your host, Karen Gombault.
In this episode, I make a case for walking & why it should be a cornerstone of your wellness routine. My journey with walking began with my father as an example, who was a walking pioneer starting in the 60s! Despite his early example, it wasn’t until later in life that I truly embraced it and understood the benefits, many of them unexpected.
In my forties, after running extensively for years, I finally found that walking serves me better. During the pandemic, walking became my non-negotiable daily ritual. Now, I walk four miles, five days a week, first thing in the morning. It is more than a stroll—it is a purposeful pace that sets a positive tone for my day. It is the moment where I have my best ideas and my creativity flows.
Walking has been transformative, offering benefits like better sleep, weight management, reduced stress, and personal reflection. If you’re looking to start or make it a regular part of your week, tune in, lace up your sneakers and discover the simple path to a healthier, happier you.
Key Takeaways From This Episode A Journey to Regular Walking: How my walking routine evolved over time Integrating Walking into a Busy Lifestyle: Tips and strategies for making walking a priority despite a hectic schedule Creative Output on Walks: How walking fuels my creativity and helps generate ideas for the podcast and client challenges Positive Intelligence Practices: Using walking time to engage in positive intelligence exercises for mental clarity Natural Benefits of Walking: Discovering the joy of nature and how daily walks enhance my awareness of seasonal changes Health Improvements Through Walking: Uncovering the significant health benefits, including improved sleep and mental well-being Practical Walking Tips: Simple methods to increase your daily step count, such as parking farther away or running errands on foot Making Walking a Priority: Encouragement to prioritize personal health by incorporating a consistent walking routine into daily life
Contact Information and Recommended ResourcesPrivate One on One CoachingI help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here:
https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
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In today’s episode, I had the pleasure of chatting with Nan Saysana, who shared some amazing strategies for managing cravings and sticking to our food plans. If you’ve ever battled with cravings like I have then this episode is a must-listen.
Nan emphasizes the importance of being aware when a craving hits. She explains the power of embracing the physical sensations, the role our environment plays in our decisions, and exploring the root causes behind those pesky cravings.
Nan also highlights the value of a belief plan. Essentially, it’s about deciding ahead of time how you’ll treat yourself and reframing those negative thoughts, and deciding what you want to believe about your weight loss. For instance, instead of saying “I never stick to my diet,” start with “I sometimes stick to my diet” and work your way up to “I often stick to my diet”. She believes, “Gradual progress is key. It’s all about learning from the experience and focusing on progress.”
We also tackled mindful eating. Through mindful eating Nan discovered she didn’t actually enjoy cookies and ice cream as much as she thought. This newfound insight led her to challenge her beliefs around food and her body. And here’s the kicker—she only started bodybuilding at 49, proving it's never too late to connect with your best self.
Finally, we talk about the magic of planning your meals ahead of time. According to Nan, planning simplifies life and helps you stay focused on long-term well-being. From addressing emotional cravings to employing BJ Fogg's Tiny Habits, this episode is packed with practical advice.
Tune in to discover how celebrating small victories and understanding your cravings can transform your health journey. Remember, it’s all about playfulness and progress. Explore the possibilities, embrace the changes, and go crush those cravings.
Key Takeaways From This Episode Strategies for Managing Cravings: Techniques include awareness, environmental changes, and exploring root causes. Developing New Habits: Gradually introducing new behaviors to manage cravings and improve diet adherence. Supporting Self-Awareness: Encouraging curiosity and kindness towards oneself, focusing on progress rather than perfection. Belief Plan: The power of deciding ahead of time how to manage cravings and reframe beliefs about sticking to a diet. Long-Term Vision and Tiny Habits: Incorporate small, manageable changes in order to achieve long-term health goals Planning and Tracking Food: Benefits of pre-planning meals to simplify life and better manage cravings. Celebrating Success: Importance of acknowledging and celebrating small victories to promote positive behavior repetition.
Guest BioNadège Saysana (she goes by Nan), is The Cravings Coach. She helps other coaches crush their cravings and stick to their food plans to get healthier. They might want to lose fat, have more energy, look good in a bikini, or do it for ethical reasons. This helps them feel better and inspires their clients.
Formerly an English teacher in Paris, when she was stressed, she overate and binged. This led her to take action, change her life and eventually become a life coach to help others make big changes too.
She no longer binges, and now easily sticks to her food plan. More recently, she just turned 50 years old and has started lifting weights regularly, resulting in going down 3 dress sizes. For the past five years, she has coached 50 people 5 days a week online for The Life Coach School. She works with English-speaking coaches from all over the world from her flat in Paris, with her cute cat Eva!
You can find her... -
Welcome back to The French Weigh with your host, Karen Gombault.
What story are you telling yourself about your weight loss journey? That it has been hard? A constant uphill battle? All consuming?
How you think about your weight loss journey matters, and it directly influences your energy, attitude, mindset and results. And that’s why, it’s time to look at your past experiences and rewrite them into a story that is empowering and that serves you.
I'll be sharing my personal weight loss journey over the past 40 years, and how each experience, whether it involved dieting, emotional eating, or intense training, shaped my mindset and has helped me remain at my goal weight for several years now.
We'll explore how positively reframing past experiences can strengthen your resolve and ultimately help you maintain a healthy lifestyle. Instead of looking at experiences from my past and only seeing the negative outcomes, I look at the lessons learned. Reframing those moments with compassion allows me to move forward and stay committed.
“When I look at my story and just tell myself that I showed up for me, I had my own back. For example, I never tell myself, I need to get back on track, and I never tell my clients, you need to get back on track. You just need to keep going. You just need to take one more step.”
Through coaching, mindset shifts, and rewriting my story, I have learned to trust myself and love my journey, and I want the same for you too. Tune in to this episode of The French Weigh and learn to love your story too.
Key Takeaways From This EpisodeThe Power of Positive Reframing: How positively reframing past experiences can boost mindset and influence current efforts Insight into my decades-long journey and the pivotal moments that shaped me Emphasizing the importance of mindset, as opposed to solely focusing on strategies Emotional eating and mind management Coaching and Mindset Shifts: How working with mindset and macro coaches helped me transform my approach to weight loss Compassion and Self-Empathy: The significance of treating oneself with compassion throughout the weight loss journey
Contact Information and Recommended Resources The French Weigh One on One CoachingYes! you CAN feel more confident, energetic and healthy as you age, even if right now it doesn't feel that way. You know if you could make lifestyle changes, lose some weight and generally feel healthier, you'd be able to enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever.
Introducing, The French Weigh - Savor Life and Shed Pounds: The French Art of Mindful Living and Eating. Schedule your free call here.
Stop Overeating MasterclassImagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Learn More Here.
Thriving You Weekly NewsletterYour weekly wellness boost delivered straight to your inbox. Sign up here.
Free Resource, the guide “The French Art of Sustainable Weight Loss”Free Download Here.
Connect with Karen Gombault -
Welcome back to The French Weigh with your host, Karen Gombault.
Ever feel like your mind is always on autopilot, tossing negative thoughts at you left and right? Today we’re going to talk about Positive Intelligence, a coaching philosophy that I use in my every day life in order to respond to life’s daily challenges with positive thoughts, instead of negative ones.
So, what’s Positive Intelligence*? Founded by Shirzad Chamine, this coaching philosophy combines neuroscience, performance science, cognitive behavioral psychology and more to help us navigate life’s challenges with a positive mindset. Just like you’d train your muscles at the gym, you can train your brain with this method. It is 100% possible to build mental muscles that boost your performance, wellness, and relationships, having a ripple effect on every aspect of your life.
We'll chat about the foundations and short exercises aimed at keeping those negative thoughts, aka “saboteurs”, in check. Think of these saboteurs as your inner critics—like my hyper-achiever and controller tendencies. Recognizing them is the first step to quieting them. We’ll also talk about how to manage them - by tapping into your sage powers, you can handle stress like a pro and break through the mental roadblocks.
Dive into the episode and discover how Positive Intelligence* can reshape your everyday challenges.
"Mental fitness is your capacity to respond to life's challenges with a positive rather than negative mindset... So if you are going to the gym regularly to build your muscles that are on your body, mental fitness that is taught by Positive Intelligence* does the same thing. It builds that mental muscle." Key Takeaways From This EpisodeExplanation of mental fitness and how it compares to physical fitness in building mental muscles The concept of Positive Quotient* repetitions and their role in commanding the mind Identification and understanding of Saboteurs* Overview of the five Sage Powers*: empathy, explore, innovate, navigate, and activate Transformative client stories showcasing weight loss, improved relationships, and increased confidence Daily practices for reinforcing Positive Intelligence* principles through reflection and exercises© 2024 *Positive Intelligence, LLC. All rights reserved. POSITIVE INTELLIGENCE®, PQ®, PQ COACH™, CERTIFIED PQ COACH™, and P+ logo™ are trademarks of Positive Intelligence, LLC.
DISCLAIMERS: The coach identified herein is an independent member of the PQ Coach program and not an employee, agent, or representative of Positive Intelligence, LLC.
Contact Information and Recommended Resources The French Weigh One on One CoachingYes! you CAN feel more confident, energetic and healthy as you age, even if right now it doesn't feel that way. You know if you could make lifestyle changes, lose some weight and generally feel healthier, you'd be able to enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever.
Introducing, The French Weigh - Savor Life and Shed Pounds: The French Art of Mindful Living and Eating. Schedule your free call here.
Stop Overeating MasterclassImagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Learn More Here.
Thriving You Weekly NewsletterYour weekly wellness boost delivered straight to your inbox.
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