Episodes
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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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Missing episodes?
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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
Stop Overeating MasterclassImagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Stop Overeating Masterclass (karengombault.com)
Thriving You Weekly NewsletterYour weekly wellness boost delivered straight to your inbox.
Sign up for weekly email inspiration (karengombault.com)
Free Resource, the guide “The French Art of Sustainable Weight Loss”5 Secrets to French Inspired Wellness and Weight Loss (karengombault.com)
Connect with Karen GombaultAbout...
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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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Welcome back to The French Weigh with your host, Karen Gombault.
Today, let’s talk about the fascinating world of the Tour de France and the learnings you can take away regarding your health and weight loss goals.
If you haven’t watched it – go binge the Netflix documentary on the mythical race. I loved it and as we roll into July 2024, it’s the perfect time to chat about what these elite cyclists can teach us about our own weight loss journey.
From the get-go, I was surprised to learn that the race is much more than just pedaling to the finish line. It’s a strategic endeavor where teamwork and the dynamic between the leader and team play crucial roles. I drew so many parallels to weight loss here—it’s really about having a clear goal and a support system.
We’ll cover how the riders deal with doubt and adversity, and how they show incredible grit and determination. Plus, I’ll share why it's crucial to have a strategy tailored to your strengths, just like these cyclists do. And remember, when plans go awry—which they will—it's all about how you show up and adapt.
Tune in to hear what the toughest bike race in the world can teach us. Enjoy the journey, celebrate the process, and keep pushing your limits.
"Find something that works for you. There is never a one size fits all, ever. … play to your strengths, play also to things that you like and that you can stick with."Key Takeaways From This EpisodeOvercoming self-doubt is essential for success Navigating unforeseen challenges and setbacks using resilience and determination Discovering personal strengths and leveraging them for success in various goals Embracing the journey with gratitude and finding joy in the process Drawing parallels between elite sports training and weight loss strategies Viewing setbacks as learning opportunities and adapting accordingly Finding inner resilience and staying committed to your goals
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 KarenGombault.comInstagram -
Bonjour, and welcome to another episode of The French Weigh with your host, Karen Gombault. Today, we’ve got a very important topic to explore—being your own cheerleader!
Whether you’re just starting your weight loss journey, midway through, or already at your goal weight, having someone cheering you on is crucial. I think no matter where we are in life, we could all use the extra support from someone on the sidelines, rooting us on. However, most of us don’t have a coach whispering motivational lines in our ears 24/7. That’s where becoming your own biggest fan comes in, and it's all about developing your internal cheerleader skills.
Indeed, in midlife, weight loss can feel like climbing a massive mountain, especially with hormonal changes, past dieting mishaps, and health considerations. Your brain loves to remind you of how tough it is. Instead, let’s counteract all the negative talk from the saboteur and make it our job to celebrate ourselves.
Throughout this episode, I dive into practical tips on celebrating your small wins—those little steps forward that prove you're making progress, and the impact it has. From hitting your step goal to not overeating at a family buffet, it's essential to recognize and celebrate all these moments in your journey.
And, remember, your opinion is what truly matters in your weight loss journey. I share personal stories and examples to illustrate the importance of standing firm in your own beliefs, despite what others might think or say. So, let’s get into the habit of cheering ourselves on and valuing our own opinions.
Stay positive, celebrate those wins, and be your own cheerleader. Until next time, keep thriving and keep that positive chatter going. Au revoir et à bientôt!
“Your opinion is what matters in your weight loss journey. You know what is best for you. Your opinion matters. So listen to yourself, have your own back and please be your own cheerleader. And I guarantee that you will take and keep your weight off.”
Key Takeaways From This EpisodePractical strategies for reversing negative thought patterns into positive ones Daily practice of celebrating small accomplishments to build a foundation of positive evidence Significance of maintaining a positive to negative thought ratio to support weight loss Real-life examples of small wins and how they contribute to overall success Importance of valuing your own opinion over others when making health and wellness decisions Techniques to stay motivated in social situations that may hinder your weight loss goals Developing a routine that aligns with personal health objectives, even during vacations or unexpected changes Encouragement to consistently back yourself up and maintain belief in your 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.
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Bonjour, everyone, and welcome to another episode of The French Weigh with your host, Karen Gombault. In today’s episode, we’re talking about something that can truly transform your life—asking powerful questions. This might sound simple, but the questions you ask yourself make a world of difference in how you navigate life’s challenges.
My husband and I recently went golfing for the first time in a while, and let's just say, my irons weren't cooperating. I spent the whole game bombarding myself with negative thoughts like, "Why can't I get better?" and "Why don’t I just give up?" But then it hit me—these negative questions were holding me back, big time.
So, I decided to flip the script and ask myself empowering questions instead. That one small shift had a huge impact. By asking "How can I make this fun?" and "What one small change can I do differently?", I came up with a list of 20 fun and innovative ideas to improve my game.
This technique is a game-changer for any struggle you’re facing. Whether you’re trying to lose weight or master a new skill, the quality of your questions will determine the quality of your results. "When you ask your brain negative questions, it's going to find all the evidence to support the negative question."
I'll also explain how this ties into my coaching philosophy of Positive Intelligence. We’ll touch on recognizing your saboteurs and tapping into your sage powers like empathy, curiosity, and innovation to flip those negative thoughts on their head.
Grab your coffee, sit back, and let’s explore how the right questions can set you on a path to a happier, healthier life.
Key Takeaways From This Episode The transformative power of asking yourself quality questions and how it impacts life. Negative self-talk and comparisons can hinder progress in any endeavor. Recognizing negative thoughts and how they affect performance and well-being. Sage powers such as empathy, curiosity, and innovation can be used as tools for overcoming challenges. Practical ways to implement powerful questions in daily life for self-improvement and weight loss. Setting action goals rather than just outcome-based goals to drive consistent progress.
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 Overating 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.
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Welcome back to another episode of The French Weigh with your host, Karen Gombault. I’m excited to share my latest adventures with you, and today's topic is one that’s close to my heart—choosing your thoughts and showing up as your best self.
In this episode, I get real and personal about my recent move and all the chaos that came with it. Imagine movers showing up a day early, a bank account mysteriously dipping into negative six figures, and our washing machine giving up the ghost—all within a span of a few weeks. Yep, things got intense! But this isn’t just about my moving saga; it’s about how I managed to keep my cool and navigate these challenges with positive thinking and deliberate action.
I explore the concept of managing your mind and thoughts, a skill that I've cultivated over the years through coaching. You'll hear how I tackled each of these 'situations' (because they're not problems if you choose to think differently) and the mantra I kept repeating: "It is not a problem. We are going to find a solution."
One of the key takeaways is the importance of deliberately choosing your thoughts. As I say in the episode, "Choosing how you want to think about something will change your life." I look at practical ways to shift from a victim mentality to proactive problem-solving using the five sage powers: curiosity, empathy, innovation, big picture thinking, and laser-focused action.
Whether you're dealing with your own move or just everyday obstacles, this episode is packed with tips on how to show up as your most empowered self. So tune in, take a deep breath, and remember that you have the power to choose your thoughts and transform your life.
Au revoir and talk to you soon!
Key Takeaways From This Episode The skill of choosing how to think and its transformative impact Understanding the brain’s default tendency to avoid risk and change The importance of setting boundaries in stressful situations Embracing curiosity and empathy in problem-solving Utilizing positive intelligence and sage powers in daily life Managing stress during significant life changes with coaching techniques The benefits of proactive and solution-focused thinking Appreciating the outcomes of intentional mindset shifts and decision-making
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 Masterclass
Imagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Learn More Here.
Free Resource, the guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Thriving You Weekly Newsletter
Your weekly wellness boost delivered straight to your inbox.
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Bonjour, everyone, and welcome to another episode of The French Weigh with your host, Karen Gombault. Today’s episode is a special one as I’m greeting you from my brand-new office in the picturesque southern France. It's been quite a journey settling in, but I’m thrilled to return to our podcasting routine with fresh insights and a beautiful new backdrop.
In this episode, we’re diving into a topic that has been incredibly transformative for both my life and the lives of many of my clients—journaling. We'll discuss how this simple yet powerful practice ties into my coaching philosophy of Positive Intelligence. Positive Intelligence (coaching based on the work of Shirzad Chamine) revolves around understanding our saboteurs—the negative voices in our heads—and harnessing our sage powers like empathy, curiosity, innovation, and more.
I'll walk you through my personal journaling routine, a practice I’ve fine tuned over many years. From the morning thought download to intentional thought creation, you’ll learn how journaling can help you identify negative thoughts and replace them with empowering ones. We’ll also explore the significance of asking powerful questions and how the quality of your questions can drastically improve your mental and emotional well-being.
Whether you’re already journaling or considering starting this beneficial habit, this episode is packed with practical tips and insights to help you harness the power of your own mind. So, grab your notebook, pour yourself a coffee, and let’s uncover the impact journaling can have on your life.
“Journaling helps us recognize when our saboteurs are present and how we can switch to a sage mindset.” Key Takeaways From This EpisodeImportance of journaling and the impact it has had on Karen’s life, as well as the lives of her clients Explanation of negative and positive thought patterns Connection between journaling and recognizing negative thoughts Karen's journaling practice and daily routine Curiosity and empathy when it comes to investigating one’s thoughts Generating positive or neutral thoughts to replace negative ones Examples of powerful questions for weight loss and other goals
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 stop the dieting cycle, make lifestyle changes, and generally feel healthier, you'd be able to lose the weight for good and enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever.
Schedule your free call here.
Free Resource, the guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
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.
Connect with Karen Gombault -
In today's episode, Karen and Dr. Jessie Haymeyer dive into holistic wellness, focusing on mindset, nutrition, cravings, and the influence of your environment. Listen in to uncover insights and strategies for breaking free from all-or-nothing mindsets and managing cravings. Many examples come from European lifestyle, where both women live.
Key takeaways:Mindset Matters: Dr. Haymeyer and Karen discuss the all-or-nothing mindset and its detrimental effects on health and weight management. They emphasize the need for personalized, sustainable changes over quick-fix solutions like fad diets. The conversation touches on the shame and obsession associated with behaviors this mindset causes and advocates for small, manageable changes tailored to individual lifestyles. Cravings: Dr. Haymeyer and Karen discuss the 5 primary reasons of cravings. Firstly, physiological factors like low blood sugar and insufficient sleep can trigger cravings, often leading to reactive eating. Nutrient deficiencies, especially in magnesium and omega-3 fatty acids, also play a significant role. Emotional triggers and environmental cues, such as stress eating and the availability of certain foods, further contribute to cravings. The conversation dives into how these factors can manifest differently for individuals and suggests approaches to address them, including dietary adjustments, supplementation, and mindfulness practices. Additionally, it emphasizes the importance of personalized strategies and gradual lifestyle changes to effectively manage cravings and promote overall well-being.Jessie concludes with her best choice principle (What is the best choice I can make right now?) and examples
Listeners can find Dr. Jesse Haymeyer at wellempowered.com, where they can schedule a complimentary consultation and receive a 10% discount by mentioning Karen. Additionally, they can join Dr. Haymeyer's email list by texting "sign me up" to 312-967-8000, and follow her on Instagram @wellempowered for more insights and updates.
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In this episode, I dive into concrete transformations my clients have experienced through our coaching sessions. I share stories of two clients with distinct goals—one striving for weight loss and the other looking to build self-confidence in her career. It's amazing to see the profound changes they've undergone in such a short time, from shedding people-pleasing habits to be able to focus on themselves and their weight loss, to stepping into their power at work.
My coaching philosophy is deeply rooted in Positive Intelligence, a framework that emphasizes shifting from negative thought patterns (saboteurs) to positive ones (sage powers). Through coaching, I help individuals strengthen their self-command muscle, enabling them to quiet the saboteur and cultivate empathy, innovation and laser focused action. This skill helps my clients reach their goals.
I encourage listeners to take a free Saboteur Assessment Test to identify their primary. With heartfelt gratitude for my clients' trust and dedication, I conclude the episode with a message of appreciation and inspiration, to show how listeners can also benefit from what my clients have learned.
Listeners can take their free Saboteur Assessment here: https://www.karengombault.com/saboteur-test-opt-in
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In this episode, I discuss the concept of "life focus," drawing inspiration from French culture. It's crucial to shift focus away from obsessive thoughts about weight and food, as constant preoccupation with weight and diet can hinder weight loss or health goals.
I explore three ways to become more life-focused: Learning: French people prioritize continuous learning, whether through reading diverse materials, watching documentaries, or visiting museums and exhibits. Experiencing: This involves embracing travel, taking guided tours, attending cooking classes, and enjoying tastings or live shows. Connecting: Additionally, fostering connections with others through meaningful conversations and shared experiences contributes to a fulfilling life.To shift towards a life-focused mindset, the episode outlines practical steps such as identifying topics for further learning, planning new experiences, and reconnecting with friends and family. Embracing the French approach to life focus not only enhances overall well-being but also helps with sustainable weight loss as a natural byproduct of a more balanced and fulfilling lifestyle.
Want more insight into the French Way of Life regarding health & wellness? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Book your free private coaching information call here : https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault
Or follow me on Instagram at https://www.instagram.com/thefrenchweigh/
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