By Karen Gombault
The podcast currently has 50 episodes available.
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
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/
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/
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: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:
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 EpisodeI 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: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 EpisodeI 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 (karengombault.com)
Instagram : Karen Gombault | Certified Life & Weight Loss Coach (@thefrenchweigh) • Instagram photos and videos
Facebook : https://facebook.com/61554684096357
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 EpisodeNadège 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
LinksYouTube Channel: Nadège Saysana Coaching https://www.youtube.com/@nadegesaysanacoaching7196
Instagram account: @nan.saysana.coaching
Website www.TheCravingsCoach.fr
Email: [email protected]
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.
Connect with Karen GombaultKarenGombault.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 EpisodeYes! 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 GombaultKarenGombault.com
YouTube
The podcast currently has 50 episodes available.