Building Success. Loving Life.: Recent Episodes
Karen Gombault
Working women deserve prominent positions in their organization, but many have not stepped into their power due to fear, overwhelm, imposter syndrome or simply not knowing how.
This podcast helps women navigate the corporate world, get promoted and build successful careers. Each episode is designed to help you immediately implement a skill, behavior or mindset shift that will not only help you get ahead but love life in the process.
Building Success. Loving Life. is hosted by Karen Gombault, Certified Life Coach. From small town in Maine to CEO of a mid-size company in Paris, France, she has held many senior leadership and management positions in international organizations over the course of 30 years. She shares her experience about how she grew her career, and why she promoted those around her.... all without the politics, nor sacrificing family time or healthy living. When she isn’t working, you can find her roasting veggies, enjoying Paris, or on the golf course improving her game.
Episodes are released every Monday.
Sign up for weekly inspiration : www.karengombault.com/weeklyinspiration
Follow me : Karen Gombault (@karen_gombault) • Instagram photos and videos
Interested in one-on-one Coaching, reach her at Karen@karengombault.com
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/
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 1. Snacking Challenges: Understanding why snacking hinders weight loss goals and the detrimental effects on metabolism. 2. Cultural Snacking Habits: Differences in snacking habits between European and American cultures, emphasizing balanced meals and minimal snacking. 3. Reasons for Snacking: Looking at physiological, environmental, and emotional factors that drive the urge to snack 4. Strategies to Tackle Snacking: Empathy, curiosity, innovation, thinking as your future self, and focused action 5. 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/
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/
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 1. A Journey to Regular Walking: How my walking routine evolved over time 2. Integrating Walking into a Busy Lifestyle: Tips and strategies for making walking a priority despite a hectic schedule 3. Creative Output on Walks: How walking fuels my creativity and helps generate ideas for the podcast and client challenges 4. Positive Intelligence Practices: Using walking time to engage in positive intelligence exercises for mental clarity 5. Natural Benefits of Walking: Discovering the joy of nature and how daily walks enhance my awareness of seasonal changes 6. Health Improvements Through Walking: Uncovering the significant health benefits, including improved sleep and mental well-being 7. Practical Walking Tips: Simple methods to increase your daily step count, such as parking farther away or running errands on foot 8. 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 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. Stop Overeating Masterclass (karengombault.com)
Thriving You Weekly Newsletter Your 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 (karengombault.com)
Instagram : Karen Gombault | Certified Life & Weight Loss Coach (@thefrenchweigh) • Instagram photos and videos
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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 1. Strategies for Managing Cravings: Techniques include awareness, environmental changes, and exploring root causes. 2. Developing New Habits: Gradually introducing new behaviors to manage cravings and improve diet adherence. 3. Supporting Self-Awareness: Encouraging curiosity and kindness towards oneself, focusing on progress rather than perfection. 4. Belief Plan: The power of deciding ahead of time how to manage cravings and reframe beliefs about sticking to a diet. 5. Long-Term Vision and Tiny Habits: Incorporate small, manageable changes in order to achieve long-term health goals 6. Planning and Tracking Food: Benefits of pre-planning meals to simplify life and better manage cravings. 7. Celebrating Success: Importance of acknowledging and celebrating small victories to promote positive behavior repetition.
Guest Bio Nadège 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 here:Freebies - 3 easy steps to stick to your chocolate plan today
https://nadege-saysana-coaching.ck.page/5416ffba36
- 5 simple steps to not stress-eat tonight
https://nadege-saysana-coaching.ck.page/b33737ad80
Links YouTube Channel: Nadège Saysana Coaching https://www.youtube.com/@nadegesaysanacoaching7196
Instagram account: @nan.saysana.coaching
Website www.TheCravingsCoach.fr
Email: nscoaching@outlook.fr
Contact Information and Recommended Resources The French Weigh One on One Coaching Yes! 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 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.
Thriving You Weekly Newsletter Your 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.com
YouTube
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 Episode1. The Power of Positive Reframing: How positively reframing past experiences can boost mindset and influence current efforts 2. Insight into my decades-long journey and the pivotal moments that shaped me 3. Emphasizing the importance of mindset, as opposed to solely focusing on strategies 4. Emotional eating and mind management 5. Coaching and Mindset Shifts: How working with mindset and macro coaches helped me transform my approach to weight loss 6. 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 Coaching Yes! 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.
Thriving You Weekly Newsletter Your 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.com
YouTube
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 Episode1. Explanation of mental fitness and how it compares to physical fitness in building mental muscles 2. The concept of Positive Quotient repetitions and their role in commanding the mind 3. Identification and understanding of Saboteurs 4. Overview of the five Sage Powers: empathy, explore, innovate, navigate, and activate 5. Transformative client stories showcasing weight loss, improved relationships, and increased confidence 6. 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 Coaching Yes! 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.com
YouTube
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 Episode1. Overcoming self-doubt is essential for success 2. Navigating unforeseen challenges and setbacks using resilience and determination 3. Discovering personal strengths and leveraging them for success in various goals 4. Embracing the journey with gratitude and finding joy in the process 5. Drawing parallels between elite sports training and weight loss strategies 6. Viewing setbacks as learning opportunities and adapting accordingly 7. Finding inner resilience and staying committed to your goals
Contact Information and Recommended Resources The French Weigh One on One Coaching Yes! 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.
Thriving You Weekly Newsletter Your 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.com * Instagram * Facebook * YouTube
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 Episode1. Practical strategies for reversing negative thought patterns into positive ones 2. Daily practice of celebrating small accomplishments to build a foundation of positive evidence 3. Significance of maintaining a positive to negative thought ratio to support weight loss 4. Real-life examples of small wins and how they contribute to overall success 5. Importance of valuing your own opinion over others when making health and wellness decisions 6. Techniques to stay motivated in social situations that may hinder your weight loss goals 7. Developing a routine that aligns with personal health objectives, even during vacations or unexpected changes 8. Encouragement to consistently back yourself up and maintain belief in your journey
Contact Information and Recommended Resources The French Weigh One on One Coaching Yes! 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.
Thriving You Weekly Newsletter Your 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.com
YouTube
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 1. The transformative power of asking yourself quality questions and how it impacts life. 2. Negative self-talk and comparisons can hinder progress in any endeavor. 3. Recognizing negative thoughts and how they affect performance and well-being. 4. Sage powers such as empathy, curiosity, and innovation can be used as tools for overcoming challenges. 5. Practical ways to implement powerful questions in daily life for self-improvement and weight loss. 6. 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 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.
Thriving You Weekly Newsletter Your 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.com
YouTube
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 1. The skill of choosing how to think and its transformative impact 2. Understanding the brain’s default tendency to avoid risk and change 3. The importance of setting boundaries in stressful situations 4. Embracing curiosity and empathy in problem-solving 5. Utilizing positive intelligence and sage powers in daily life 6. Managing stress during significant life changes with coaching techniques 7. The benefits of proactive and solution-focused thinking 8. 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
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Connect with Karen Gombault KarenGombault.com
YouTube
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 Episode1. Importance of journaling and the impact it has had on Karen’s life, as well as the lives of her clients 2. Explanation of negative and positive thought patterns 3. Connection between journaling and recognizing negative thoughts 4. Karen's journaling practice and daily routine 5. Curiosity and empathy when it comes to investigating one’s thoughts 6. Generating positive or neutral thoughts to replace negative ones 7. 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 GombaultKarenGombault.com
YouTube
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.
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
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/
In this episode I dive into 5 ways that can help you navigate change with more resilience and less overwhelm. Reflecting on my past year of personal transformation, I share insights and practical advice for anyone facing significant shifts in their lives. From leaving a secure corporate job to becoming an entrepreneur, to relocating to Southern France, my journey (and how I think about it), illustrates the benefits of changing with intention and desire.
The episode covers these 5 topics:* The importance of making decisions out of genuine desire rather than obligation or “should”. * Acknowledging the presence of fear, how to think about and manage it. Yes, discomfort is part of the process. * Trusting yourself and the process of change, and how to keep moving forward even when things are not linear. * The importance of building a support system and practicing thoughts and beliefs that will help you sustain momentum and overcome obstacles. * My personal thoughts that help me navigate along the way.
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/
In this episode, Karen Gombault welcomes Beeta Hashempour. After a trip to Paris in 2010, Beeta became a self-proclaimed Francophile, falling in love with France and French culture. After several visits, she eventually made the move to Paris and lived out her dream as a local among the Parisians. Today, she runs one of the leading French lifestyle sites MonPetitFour.com, is host of the podcast show The Life of a Bon Vivant, and enjoys hosting luxury retreats for other female Francophiles in France.
Karen & Beeta have a very open conversation about their love for the country, lifestyle and all things French. The conversation touches upon:
- Discovering France: Beeta recounts her introduction to French culture and cuisine, sparking her love for all things French.
- Living in Paris: Reflecting on her experience in Paris, Beeta discusses the relaxed energy of French mealtimes and contrasts it with the fast-paced lifestyle in the US.
- Embracing French Food Culture: Beeta talks about the accessibility and quality of fresh produce at Parisian markets.
- Food Quality and Health: Beeta emphasizes the importance of food quality for health and advocates for mindful eating habits, prioritizing simplicity and quality over quantity.
Karen & Beeta address the importance of self-care and the amount of inspiration that can be taken from French lifestyle practices. Overall, the conversation advocates for adopting elements of the French way of life to enhance well-being, how she adapted to French culture when she lived here in 2021 and why she wants to move back.
Listeners can find Beeta here: https://www.MonPetitFour.com
French recipes for every day.
Instagram: @MonPetitFour
Facebook: @MonPetitFourBlog
You can download a copy of her e-Cookbook "10 French Foods That Are Easier to Make Than You Think" when you join her email list: www.monpetitfour.com/sign-up/
In this episode, I reflect on my transformative journey over the past 10 years, emphasizing the importance of mindset work in achieving health and wellness goals.
Initially, I was overwhelmed with stress due to my high-profile career, family responsibilities, and societal pressures, leading to emotional eating and dissatisfaction with my weight.
Through mindset work, I learned to distinguish between facts and thoughts, recognizing the power to consciously change my thoughts.
By shifting the energy behind my thoughts, I was able to navigate challenges more effectively and maintain sustainable weight loss.
This episode offers insights into mental fitness, and I explain how it can reshape one's self-concept and lead to significant life changes and encourages listeners to explore mindset work for holistic transformation.
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/
In this episode Karen shares her personal "spring glow-up" challenge, focusing on implementing changes to her health and wellness routine over the next 30 days.
- Karen discusses her motivation behind the challenge, emphasizing the importance of trying new strategies for sustainable weight loss and addressing mindset issues.
- Karen outlines the strategies she plans to implement, including fasting lengths and different eating styles based on Dr. Mindy Peltz's book, "Fast Like a Girl." She emphasizes the importance of metabolic flexibility and hormone regulation in achieving weight loss goals.
- Karen also talks about the mindset work she will be focusing on, including identifying and weakening saboteur voices and strengthening sage powers for constructive thinking and action.
- Throughout the episode, Karen invites listeners to follow along with her journey on Instagram and encourages engagement and questions from her audience.
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/
In this episode, Karen reflects on her journey of maintaining a healthy weight for over five years, offering practical tips and mindset shifts that have contributed to her success.
Karen discusses key strategies she started implementing, such as prioritizing consistent actions aligned with her body's needs, finding motivational hacks to stay on track, simplifying meal preparation, and adopting a mindful approach to planning. Additionally, she highlights three crucial habits she stopped, including avoiding breakfasts that spike blood sugar, prioritizing her own needs over others', and reframing the concept of "starting over" to maintain momentum and self-compassion.
Tune in to learn how Karen's holistic approach to weight loss combines practical strategies with a nurturing mindset, empowering listeners to embark on their own journey towards sustainable wellness.
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/
In this informal discussion, Judith (who is Irish) & I talk about what brought her to France 12 years ago, what she loves about France, French culture, French food, and why she stayed. She shares what it is like managing meals and cooking for her family and children, and how she is transmitting her love of cooking to them.
Living in Provence, we also talk about the region and her favorite foods.
You can contact her here:
- Email: judith@myfoodinfrance.com
- Linkedin: https://www.linkedin.com/in/judithkeys
- LinkTree: https://linktr.ee/myfoodinfrance
- Website: www.myfoodinfrance.com
She has a membership called My Food in France that is open to the public until the end of Feb. 2024: https://www.facebook.com/groups/myfoodinfrancethemembership
I encourage my listeners to cook as much as possible at home, there are huge benefits, and it can be very simple. In this episode, I take you deep into my world and talk about how I choose my food, shop for food, cook and eat.
Meal planning, leftovers, the Farmer’s market (& my regular vendors), processed food, restaurant frequency, meal services… I detail it all.
I also talk about what I don’t eat!
Bon appetit!
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/
In the past, with feeling some sort of negative emotion (frustration, anger), I would have turned to food for comfort.
In this episode I walk you through how I processed a recent disappointment, and the steps I used.
Not turning to food when you are upset is a skill that can be learned, and I outline how to do this. This skill is the number one reason I have not regained weight.
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/
2024 is going to be the biggest year for tourism EVER in France (80th DDay anniversary, Summer Olympics & Para-Olympics, re-opening of Notre Dame). The experience when you travel to France can be OK but not really what you expected…or it can be simply amazing. And both are fine, you get to choose how you want to travel.
Just like losing weight, and deciding on the support you get.
This episode makes the case for investing in you, individual support and why private personalized attention is worth the investment.
(It also gives quite a few tips if you are travelling to France in 2024!)
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/
Recently I spent the weekend away on the French coast with new friends. The weekend could have been about social anxiety and people pleasing, which would have led to overeating and / or overdrinking. The weekend was not about that at all. Instead, the weekend was about connection, great discussion, fun, time in nature, games and food, of course! (we are in France!).
This episode illustrates my before and after story when it comes to food freedom.
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/
Even if you love your life, you have the right to change. In this episode I talk a bit about how and why I moved to France from the US, how happy I’ve been for the past 30 years in Paris, and why I am moving!
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
Or follow me on Instagram at https://www.instagram.com/thefrenchweigh/
I believe that life doesn’t happen to you. You have the ability to create the life you want. Setting a goal and putting a specific intention behind it has been a key reason for me personally reaching my professional and personal objectives over the years.
In this episode, I explain my reasoning and the process I use to do that. I also talk about my WOTY (Word Of The Year) for 2024.
Want more insight into the French Way of Life? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Or follow me on Instagram at https://www.instagram.com/thefrenchweigh/
As I reflect back on 2023, there are things that happened, choices I made or life events that could have been perceived as hard, a source of fear, frustrating or discouraging. I choose to look back and with hindsight, see these events as a gift or an opportunity. Listen in to today’s episode, it will help you to think of this past year in a different light.
Want more insight into the French Way of Life? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Or follow me on Instagram at https://www.instagram.com/thefrenchweigh/
Karen is a Certified Lifestyle & Health Coach, who works with women in their 40s & 50s wanting to transform their bodies and their lives, age powerfully and create extraordinary health & vitality.
Karen is a Francophile and, in this episode, shares her experience with France, how it has inspired her to incorporate elements into her every day life…whether that be the pace of life, work life balance boundaries, the attitude of French women when it comes to ageing or the general attention to beauty.
Her recommendations in Paris:* Bienvenue - Site de restaurant-lesouffle ! Le Soufflé * and Les Restaurants - Cyril Lignac * Monet’s garden in Giverny
You can find her here:Website: www.wellegantwoman.com
Podcast: Wellegant Woman: Redefining Midlife (https://podcasts.apple.com/us/podcast/wellegant-woman-redefining-midlife/id1666093399)
Instagram: @wellegantwoman
Facebook: https://www.facebook.com/wellegantwoman/
Free resource: The Midlife Glow Up Guide: 7 Days to Your Healthiest and Most Radiant Self
https://wellegantwoman.com/glowup/
In this episode I look at the 3 main reasons women generally overeat, specifically habit, physical and emotional reasons. I also provide some solutions, ideas and strategies to think about and try if you suffer from overeating.
Overeating is not that widespread here in France, and as a compliment to this episode, I suggest listening to episode 2 where I talk about why French women don’t overeat.
Interested in deep diving even further into the topic with me? I have a masterclass from Jan. 7 to the 11th to help you Stop Overeating and positively kick start your 2024 health journey. Join me & many other women in this transformational 5 day masterclass.
Information here: January 2024 Challenge (karengombault.com)
(Use code EARLYBIRD through Dec. 22 for 25% off)
Ali is a wife, mother to two sweet little boys, a hormone expert, licensed acupuncturist, and a certified personal trainer. She has a virtual practice where she helps women balance their hormones and have better moods, sleep, periods and energy.
In our discussion Ali talks about hormonal changes in women’s bodies as we start peri menopause, how those changes affect your health and what you can do to be proactive through menopause and post menopause. We touch upon hormonal effects and changes on stress, weight loss, sleep and fasting.
A great episode if you are curious about changes in your body as you age and real talk about the potential solutions.
Ali works 1:1 with patients, has digital courses and a podcast called The Ali Damron Show, as well as a You Tube Channel. Check her out here:
https://www.instagram.com/alidamron/
www.alidamron.com
Ali Damron - Women's Hormone Expert - YouTube
In this episode I share my secrets for keeping cooking as simple as possible. I had to learn to cook when I moved to France, so I share the ways that make it easy for me. Learning to cook has had such a huge impact on my health, and I promise, it doesn’t need to be difficult.
Bon appétit!
Want more insight into the French Way of Life? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
I deep dive into the structure of French meals (throughout the day and the meal itself), specifically what French people eat, and how. I provide some very concrete examples, and many ideas that you can adapt to your lifestyle, no matter where you live.
Bon appétit!
Want more tips? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Liisa is a Health Psychologist, food and lifestyle are her passion. She moved to France end of 2022, and in this episode, we talk about her reasons for moving as well as her discoveries and experiences over the past year. Whether it is the quality of the food or the way French people “do life”, this episode is filled with invaluable insights.
Liisa's own personal battle with cancer five years ago served as a pivotal moment and she transitioned her life coaching expertise into a specialized niche, focusing on women in remission. Her mission: to empower these remarkable individuals not merely to survive but to thrive, helping them reclaim their lives with newfound purpose and vigor. Her energy is contagious!
You can find her here:
https://www.facebook.com/MissionAfterRemission
https://instagram.com/liisalovejoy
The places she evokes in this episode: Paris, Bordeaux, Cassis and Rocamadour.
Today’s episode is all about the French holiday season, and key lessons I have taken away over the years of living here and spending the time with my big French family. I share my top tips for feeling fabulous January 1st… specifically how to navigate parties, how to manage food pushers and how to put your needs first.
The holiday season can be crazy if we let it take over our life. Be intentional about your choices and putting you first.
Want more tips? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Carly Fauth is a fitness instructor, mentor and founder of FitFunCarly. She joins me today with 5 tips to get your fitness in during the holiday season.
Her energy is contagious, she has a down to earth, practical outlook, and you’d be surprised what as little as 15 minutes activity per day can do for you.
Listen to our discussion for her top tips and many other gems to keep you motivated during this busy time. I like to keep things simple around here, and she embodies that. I hope you’ll love the episode as much as I enjoyed having the discussion.
You can find her at:
https://www.fitfuncarly.com/
IG: @fitfuncarly
Carly@fitfuncarly.com
The nutritional value of food has an incredibly effect on your health, how well your body functions, and your energy levels. In this episode you’ll discover simple ways to increase the quality of your food. The ideas are based on French habits but they are applicable, no matter where you live.
You can also find examples in videos on my IG account: @thefrenchweigh
Often you start a new habit or initiate a new behavior to improve your health or lose weight. But along the way, you get bored, lose motivation or simply your weight loss stalls.
Introducing change and variety into your journey and habits is often enough to find renewed motivation. In today’s episode, I explore one French attitude and two French behaviors that can inspire you to find that spark again. I talk about curiosity, shopping and snacking. Listen in for the details.
Want more tips? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
What inner dialogue do you have about yourself and your weight loss journey? Are you telling yourself I am fat, weight loss is difficult, I’ll never lose the weight? Those are not facts, they are thoughts. And they generate feelings of helplessness, frustration and defeat.
Becoming aware of the thoughts your brain feeds you is the first step to changing that dialogue, and finding the motivation to keep going.
Want more tips? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Are you looking to set a goal? Make a change? In this episode I outline and detail the 3 foundations of the process I use to ensure success of my clients: knowing your starting point, knowing your destination, building resilience and self confidence to help you stay focused on the destination.
It is impossible to anticipate everything that comes your way, but imagining that future, course correcting, and adapting to the circumstances will accelerate you towards that final outcome you are looking for. It’s part skill and part mindset.
Listen in for the details!
Want more tips? Download my free guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Join me in this fun discussion with Deanna, Certified Integrative Nutrition Health Coach, Blogger, and Podcaster. Deanna helps women going through peri and post menopause use simple steps to create sustainable habits so they can feel and look their best in this stage of life.
She shares her health journey and all her top tips and secrets that keeps her healthy, slim, energized, as well as what she has learned, adapted and stopped doing since peri-menopause. You’ll also love her down-to-earth style, Southern accent and warm, welcoming personality.
You can find her Reset to ReEngergize private podcast - https://wellandworthylife.com/reset-to-reenergize/
Other places to find her : 1. Podcast https://wellandworthylife.com/podcast/ 2. Website https://wellandworthylife.com/ 3. Youtube https://www.youtube.com/@WellandWorthyLife
Today is all about the French love of vegetables, the farmer’s market, and all the creative ways the French consume their veggies. The health benefits are numerous and go beyond weight loss. Many ideas are shared, so even if you don’t like vegetables, there is surely an idea for you!
Want more tips? Download my free guide “5 Secrets: French Inspired Wellness and Lasting Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Today I share more of my story, and the small, simple changes I made over the years to take the weight off slowly, and keep it off. Lots of ideas so that you can start making small changes today, which add up to big results over time.
Want more tips? Download my free guide “5 Secrets: French Inspired Wellness and Lasting Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
In today’s episode we talk about portion size, serving size and the benefits of right-sizing your portions. If you are looking to lose weight, reducing your portions, even slightly, mathematically reduces your calorie intake. The French have mastered the art of portions that nourish and satisfy, without leaving the table feeling bloated and lethargic.
Want more tips? Download my free guide “5 Secrets: French Inspired Wellness and Lasting Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Appreciating what and how much you are putting into your body is a first step in building awareness in your weight loss journey. In today’s episode I talk about how to elevate the eating experience, meaning where & how you eat, and the influence it has on mindful eating.
I share my meal experience with my French family, what I learned from it, as well as 5 simple ways you can elevate your eating experience today.
Want more tips? Download my free guide “5 Secrets: French Inspired Wellness and Lasting Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide
Bonjour et bienvenue!
Join me weekly on a captivating journey into French-inspired wellness. Whether you're intrigued by the allure of French culture, or simply seeking sustainable lifestyle changes for healthy weight loss and maintenance, "The French Weigh" podcast is for you.
I’m Karen Gombault, a Certified Coach who helps women lose weight mid-life, keep it off, and more importantly, adopt lifestyle changes that foster healthy ageing.
I am passionate about helping other women thrive & all things French. As an American who has lived 3 decades in France, I feel fortunate to have had the best of both worlds.
In this podcast, I talk about all things food, movement, mindset, & habits that underpin French women’s weight and joie de vivre secrets. Tune in for insights, practical tips, and inspiring stories to embrace a life that's vibrant, à la française. Follow "The French Weigh" Podcast and take the first step towards your own journey of transformation—the French way.
Looking for further insights? Download free guide, 5 French Secrets of French Wellness and Weight loss.
https://www.karengombault.com/thefrenchweighfreeguide
In the third episode of this summer series, I discuss my experience in France with body image, whether it be around clothing or how I think about my body.
What do you love about the French?
In the second episode of this summer series, I explore what I have learned from 30 years of living in France, and being fully integrated in the French culture. The French take their time. Eating. Connecting with others. Exploring out of curiosity. Relaxing. Dressing.
Taking time allows connection, learning & gratitude. In France, life isn’t about having and buying, its about experiencing and being.
What do you love about the French?
In the first of this summer series, I explore what I have learned from 30 years of living in France, and being fully integrated in the French culture. When I came, I dropped 20 pounds without trying, simply by living the French life when it came to food. I’ve learned a lot since then and what to share it, along with a story about doggie bags and paper plates.
What do you love about the French?
In today’s episode, I speak with Beverly Smith, Career Coach. We talk about all things resumes and changes seen in the job market : how to think about your job search, how to prepare for pulling your resume together, the latest trends on what to include and avoid on your resume.
Beverly brings to the table over 27 years in the Staffing and Recruiting industry and wealth of knowledge on what employers are looking for in job candidates and what job seekers must do to have a successful job search. With a drive for excellence, she is assembling a team of award winning multi-certified resume writers to ensure her clients standout in a noisy crowd of job applicants.
Known for building successful businesses, her staffing business was selected the 2022 Arkansas SBA Women-Owned Staffing business of the year and a 2021 finalist for Arkansas Business Publishing Group Staffing Business of the year.
When not helping job seekers, Beverly is either helping her husband on their farm in Arkansas, out for a run or sitting on the back porch working on her latest crochet project.
You can download her resume checklist on www.info.cssar.com/resumechecklist.
Find her here:
- www.cssar.com
- https://www.linkedin.com/in/beverlydsmith/
- https://www.facebook.com/CareerSuccessStrategies
Whether it be to give a presentation, have a job interview or participate in training, on-line presence is now a basic skill you need to have, no matter if you are just starting out or are in a senior leadership position. This episode looks at both tangible and intangible ways of improving your self confidence when you need to speak in front of the camera.
Tracy Beavers is a Business and Sales coach and has helped hundreds of entrepreneurs with everything from overcoming the fear of sales to growing their brand visibility and email lists.
In today’s episode, we talk about recommendations for people starting their own business, some hard truths, what you can expect, things you might have not thought of and how you can overcome some of the obstacles. Tracy talks to us about her journey, what she has learned personally and from coaching hundreds of clients. We also talk about how the on-line space is evolving and the impact is has on new comers.
Tracy, is a wife, Mom of two young adults and a dog Mom. She is a public speaker, and a published author. She has been featured on top business podcasts, and has been a regular contributor on one of her hometown’s premier tv shows.
She is the creator of two online courses: “Business Visibility Made Easy” and “Be A Confident Entrepreneur”. She has a group coaching program and offers private 1:1 coaching for clients wanting a VIP custom experience. Her free Facebook Group, BE A CONFIDENT ENTREPRENEUR: Get Visible + Grow Your Income | Facebook is an amazing source for collaboration, knowledge and support.
You can also find her here: Tracy L Beavers (@tracybeaverscoaching) | Instagram
While work is important, it is possible that you get laid off, the company re-organizes, or there is a change in management, and your job isn’t as great as it was. Today’s episode encourages you to think about life outside of work and provides 2 different ways you can think about it.
This episode looks at 10 ways in which managers can increase engagement, and provide an environment that can help with motivation. This includes creative team building activities on a small budget, as well as different ways you can show you value the employee as a person.
In this fascinating episode, I interview Erin Lydon. Erin is a thought leader and frequent speaker on gender equity where she inspires audiences to take action and create change in their communities and organizations. Erin is the President of Poker Power, an edtech company with a mission to teach one million women how to play the game…the game of poker and the game of life. Learning how to think, strategize, negotiate and allocate capital, like a winning poker player, translates to leadership skills that help women succeed from the classroom to the board room.
In this episode she talks about how the skills you learn at the poker table are directly applicable to the work environment. She goes into detail about the top 3 skills you learn, why they are relevant, and examples of how women have benefitted from learning poker.
We also discuss some of the challenges we see women facing today, and how things have evolved since we started working 25+ years ago, and how to break through the invisible force field that exists for many women.
You can find her here:
@joinpokerpower
@ErinLydon (LI)
@Erin.Lydon376 (IG)
@ErinLydon376 (Twitter)
More about Erin:
Previously, Erin was the Strategic Advisor to Evil Geniuses, a Vice President at JPMorgan, and an independent director on public and private company boards. Erin received her MBA in Finance from Northwestern’s Kellogg School of Management and her BA in English from Bates College. Erin enjoys alpine skiing, scuba diving, running and Formula 1.
I am sharing the strategies I use to have a fantastic day. Recently, I had a big disappointment and could have let it ruin my entire day, but it didn’t. Through the routines I have implemented and the work I do on intentional thought creation, I was able to rebound very quickly.
Feeling overwhelmed and looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide: “Ultimate To-Do List Strategy for Busy Professionals” here : www.karengombault.com/timemanagement
Contact me: Karen@karengombault.com
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This week we look at 4 strategies to help problem solving. Telling yourself I don’t know keeps you stuck. In this episode we look at practical tools you can use, but always ways to think about your problems, so that you can move forward confidently.
Feeling overwhelmed and looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide: “Ultimate To-Do List Strategy for Busy Professionals” here : www.karengombault.com/timemanagement
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Being proactive about your health is an important part of finding balance and being able to love life to the fullest.
In today’s episode, I interview Lori Carter, Personal Trainer, NASM Certified in Fitness, Nutrition, and Health & functional movement, who talks about the challenges she sees with her clients in mid-life, as well as simple changes she recommends to improve health & wellness.
She also shares her struggles, journey and the changes that were most effective for her, and that she teaches her clients.
You can connect with her on:
- Instagram : @wholebodyhealth___
- Website : Balance Movement Method (wellandworthylife.com)
Many women are resentful or disappointed they haven’t gotten a raise, promotion or recognition. In last week’s episode, we explored the primary mistakes and related beliefs at the root of this situation. In this week’s episode we explore the solutions, both in terms of new beliefs, and actions. Be sure you listen to episode 15 first.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide: “Ultimate To-Do List Strategy for Busy Professionals” here : www.karengombault.com/timemanagement
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Many women are resentful or disappointed they haven’t gotten a raise, promotion or recognition. But many are making mistakes at work, rooted in beliefs that are hindering their advancement. In this episode, we explore the primary mistakes, related beliefs and ultimate result. In next week’s episode we explore the solutions.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Working Women: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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When you are looking to grow your career, finding a mentor can accelerate your progression and personal growth. In this episode we look at the benefits of having one, how you can find one, and how having several “silent” mentors helped my professional progression.
Contact me : Karen@karengombault.com
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There are many reasons to set goals, including personal growth, focusing the mind, improving your problem-solving skills, learning resilience and the feeling of satisfaction once the goal is achieved. However, staying committed is hard. In this episode I provide 5 ways you can stay committed to your personal or professional goals, with concrete examples of how I stay committed to my current goals.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Working Women: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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Are you thinking about leaving your job? Are you running away from something, or are you leaving for the right reasons? I loved my job but chose to leave it anyway. Find out why in today’s episode.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Working Women: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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Whether you are in a leadership position, or aspire to one, there is something for everyone in today’s episodes. I look back on what I have learned in my career, but specifically in the past 2 years as the CEO of an international company, whether it be in relation to the company, the team, or myself. You will hear about elements you can anticipate as you increase your responsibility in your job.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Working Women: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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In today’s episode we look at reasons we feel overwhelmed, practical and tactical solutions to better anticipate your personal organization, as well as mindset shifts you can practice that will help ease that feeling.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Perfectionists: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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Work-life balance is within your reach. Over the years I have implemented small habits and behaviors which have helped me attain the balance I looked for, for so long. Whether they be linked to my physical health, my mental health, or my personal passions, all play a role in keeping me on keel and able to live life to the fullest.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Perfectionists: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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What & who you surround yourself with matters. It subconsciously influences who we are and our self-concept. In this episode, we look at how your surroundings can lift you up and propel you towards the life you want, or bring you down. I also share some easy tips you can start implementing today to tweak those surroundings to reflect what is important to you.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide for Perfectionists: “A Foolproof process for Prioritizing Your To-Do List and Finding an Additional Hour a Day to Spend on You” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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How we talk to ourselves matters. Our self-talk can be empowering, or can wear us down and prevent us from taking action. In today’s episode we will see examples of negative self-talk, the impact it has on how we feel, but also how we can rewrite the story to build momentum.
Looking for additional time in your day? With a few small tweaks, you can find it. Download the free guide “A Foolproof Process for Managing Your To-Do List and Finding More Time in Your Day” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
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In today’s episode, I go into detail on the method I use to set priorities, why results-based scheduling is a powerful tool, and what you can do to make your meetings more efficient.
We are all looking for additional time in our days, and with a few small tweaks, you can find it. Download the free guide “A Foolproof Process for Managing Your To-Do List and Finding More Time in Your Day” here : www.karengombault.com/timemanagement
Contact me : Karen@karengombault.com
Sign up for weekly inspiration : www.karengombault.com/weeklyinspiration
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Ever wonder why people are getting promoted but not you? There are attitudes and behaviors that come into play, and that you have 100% control over!
In this episode, I share my experience on why I promoted people in the past, and why I didn’t! We also explore how you can think and feel if you did not get that promotion you wanted.
Do you want to take on more responsibilities at work? Listen in, and let me know...how do you want to feel about getting that promotion (or not)?
Contact me : Karen@karengombault.com
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Ever felt genuinely bored at work? Like you are doing the same thing day in and day out? Work isn’t challenging you?
In this episode we will explore how you can take your power back and challenge yourself to get out of that rut. We will explore what you can do at work, how you can think differently about the rut, and what you can do outside of work to help with how you are feeling.
What will be on your list that you brainstormed ? Let me know!
Contact me : Karen@karengombault.com
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The world mirrors back the energy we put into it. Are you sending out warm energy or cold energy ? Do you even notice what kind of energy you are giving off?
In today’s episode we explore why being aware of your energy is important, and how it can affect you in a work environment.
Building awareness and choosing our energy is possible.
When someone asks you how you are, do you list everything that is wrong, or do you choose to see the glass half full? Let me know!
Contact me : Karen@karengombault.com
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As busy women, we often put ourselves last. We pile our plate with work, commitments, family & friends. We are rarely our priority.
Ladies, you can’t pour from an empty glass.
In this episode, you will learn why making yourself a priority is important, and how you can do this with daily PMPs : Physical health, Mental Health, Passions.
dailycare will allow you to make yourself a priority, so you can live life to the fullest.
What one small change will you add to your routine to start putting yourself first?
Contact me : Karen@karengombault.com
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Women often lack self-confidence. In the workplace, this can show up as perfectionism, not wanting to share your ideas in front of others or doubting that you have the skills to take on a new position.
But the world needs strong, confident, self-confident women, and this is a mindset that can be built, a muscle that can be strengthened.
Slight shifts in your thinking, and consciously doing small things that scare you and push you outside of your comfort zone will help build that muscle. In this episode you will learn specifically how.
What will your #dailydare be today?
Contact me : Karen@karengombault.com
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Working women deserve prominent positions in their organization, but many have not stepped into their power due to fear, overwhelm, imposter syndrome or simply not knowing how.
This podcast helps women navigate the corporate world, get promoted and build successful careers. Each episode is designed to help you immediately implement a skill, behavior or mindset shift that will not only help you get ahead but love life in the process.
Building Success. Loving Life. is hosted by Karen Gombault, Certified Life Coach. From small town in Maine to CEO of a mid-size company in Paris, France, she has held many senior leadership and management positions in international organizations over the course of 30 years. She shares her experience about how she grew her career, and why she promoted those around her.... all without the politics, nor sacrificing family time or healthy living. When she isn’t working, you can find her roasting veggies, enjoying Paris, or on the golf course improving her game.
Episodes are released every Monday.
Sign up for weekly inspiration : www.karengombault.com/weeklyinspiration
Follow me : Karen Gombault (@karen_gombault) • Instagram photos and videos
Interested in one-on-one Coaching, reach her at Karen@karengombault.com