By Karen Gombault
5
1010 ratings
The podcast currently has 59 episodes available.
In this episode, Karen Gombault shares why consistency—not perfection—is the key to achieving sustainable weight loss and wellness goals. With practical strategies and empowering mindset shifts, learn how small, consistent actions can lead to meaningful, long-lasting results.
5 Key Takeaways:1. Consistency defined: It’s the practice of repeating actions regularly over time to build stability and habits. It’s not about perfection but about steady, flexible effort that adds up to progress.
2. The Power of the 80/20 rule: Focus 80% of your effort on healthy choices and allow 20% flexibility. This balanced approach makes health goals sustainable without feeling restrictive.
3. Celebrate every wins: Small choices, like taking the stairs or drinking more water, build momentum. Celebrating these wins reinforces your belief that progress is achievable.
4. Overcoming obstacles to consistency: Avoid perfectionism, all-or-nothing thinking, and guilt around setbacks. Use self-compassion to reframe mistakes as opportunities to learn and grow.
5. Accountability and reflection: Partner with someone to check in on your goals or join a challenge. Take time weekly to reflect on your progress, celebrate wins, and plan adjustments.
“Every choice counts, but not every choice has to be perfect.” Proposed Action Step:Start small. Choose one health-supporting habit to focus on this week—whether it’s adding more protein to your meals, drinking more water, or taking a short daily walk. Reflect on your progress and celebrate your wins.
Further resources:In today’s episode, Karen shares strategies to navigate the holiday season without sacrificing your health or weight loss goals. This episode is packed with weight loss tips and practical planning advice, especially for working women facing unique challenges in balancing career, social events, and wellness goals.
"Winging it is not a strategy—whether for weight loss or maintaining your results. A little planning goes a long way toward making your health goals achievable, even through the busiest seasons."
Key Topics Covered:Whether you're in a weight loss journey or focused on maintaining your results, this episode offers a structured, practical approach to navigating the holiday season. Karen’s insight is particularly valuable for high-achieving women who need efficient, sustainable strategies that fit their busy lifestyle.
Further resources:In today’s episode, Karen dives into the second part of her “Conference Thriving” series, focusing on strategies to keep your energy high and your health intact during busy conferences. Following last week’s episode on food-related strategies, this episode emphasizes wellness aspects like sleep, hydration, movement, and intentional downtime. Karen shares personal stories and practical tips to help you leave your next conference feeling refreshed, balanced, and motivated rather than depleted.
"You can’t pour from an empty cup. At conferences, as in life, putting your well-being first isn’t selfish—it’s essential for showing up as your best self." Key Takeaways:Karen shares a personal experience from 2019, when a packed travel schedule led her to fall seriously ill at a conference, a wake-up call that motivated her to prioritize wellness in her travels. This story underscores the importance of staying intentional and mindful in high-stress environments.
Be sure to listen to Conference Thriving Part 1 on managing food choices at events. Until next time, keep taking powerful, aligned action toward your goals!
Further resources:In today’s episode, we’re tackling the challenges of staying healthy and energized while attending a conference. For many executive women, conferences bring excitement but also worry about how to manage food choices, maintain energy, and keep up with wellness goals. This episode offers a collection of strategies that empower you to thrive, not just survive, at your next conference.
I’ve titled this episode "Conference Thriving" because I want to help you feel in control and empowered, so you can enjoy each day without worry.
This is Part 1, where we’ll focus on the food and eating element, which is often the biggest challenge. In Part 2, we’ll dive into other wellness strategies to help you stay balanced and thriving throughout the conference.
Key Strategies Covered:Room service can also be a great fallback if you need a quieter meal or better balance than the conference meals provide.
Special Offer:If you’re ready to take your health and wellness to the next level, I invite you to join my “8 Pounds Down in 8 Weeks” Challenge starting November 1st. This program is designed to make sustainable weight loss feel achievable, not restrictive. Registration is open until October 31st at midnight. This is the only episode where I’ll be mentioning it, so consider this your exclusive invitation. More details below.
Links and Resources Mentioned:Are you ready to lose weight and feel more in control, even during the holiday season? In today’s episode, I introduce the 8 Pounds Down in 8 Weeks Challenge and explain why now is the perfect time to start. You’ll learn how this program is designed to help you lose weight while building lasting habits and shifting your mindset for long-term success. I’ll also share why starting your weight loss journey during the holidays is key to mastering your health for the rest of the year. If you’re ready to enter the New Year already feeling lighter, stronger, and more confident, this episode is for you.
Key Takeaways:Sign up for the 8 Pounds Down in 8 Weeks Challenge at www.karengombault.com/8weeks8pounds
In today’s episode of Weight Loss for Female Executives Who Travel, we’re tackling a question that so many women wrestle with: To weigh or not to weigh?
The scale is often seen as the ultimate measure of progress in a weight loss journey, but is it the right tool to focus on? How frequently should you weigh yourself, if at all? Today, I’ll be sharing my personal perspective on weighing, how I use it with my clients, and when the scale can be helpful—or harmful—depending on your relationship with it.
Key Takeaways:Action Step: Reflect on your current relationship with the scale. Are your thoughts about the number leading to frustration or self-doubt? Consider taking a break from weighing yourself for a few weeks and focusing on other ways to measure progress. Approach the scale with curiosity, not judgment.
Further resources:In today’s episode of “Weight Loss for Female Executives Who Travel”, we dive into a critical yet simple concept: the truth. Progress in your weight loss journey begins with being honest with yourself—about your habits, your mindset, and the choices you make every single day. I’ll guide you through the importance of self-compassion and responsibility, how to develop self-awareness without judgment, and the power you have to consciously shape your actions for lasting success.
If you're ready to break free from the cycles that are holding you back, this episode is for you.
Key Takeaways:- Why honesty is the foundation of lasting weight loss.
- How to observe your habits without judgment to create real change.
- The power of choice in your journey to permanent transformation.
- Simple, actionable steps to move from autopilot habits to conscious decisions.
Quote from the Episode:"Progress starts with being honest with yourself. It’s not about perfection, it’s about making conscious choices that align with your goals." – Karen Gombault
Action Step:Choose one habit you've been struggling with and for the next week, consciously decide whether to engage in that habit or not. Each time it comes up, pause and make a deliberate decision.
Further resources:In this episode of Weight Loss for Female Executives Who Travel, Karen debunks the myth that calorie counting is the solution to lasting weight loss for busy, high-achieving women. Instead, she shares why calorie restriction can lead to burnout, obsession with food, and a slowed metabolism. She advocates for a mindset shift that emphasizes healthy eating and nourishment over numbers. This new approach helps female executives maintain their energy and achieve sustainable weight loss without relying on restrictive diets.
Key Takeaways:"Calorie counting may seem like a simple solution, but it leads to burnout, ignores the quality of food, and fails to address emotional eating. Lasting weight loss comes from shifting your mindset to focus on nourishment, balance, and strategic thinking about your health."
Further resources:In this special milestone episode, Karen Gombault reflects on the journey of “The French Weigh” podcast and announces exciting changes…this episode being the final one.
Karen introduces her new podcast, “Weight Loss for Female Executives Who Travel”, focusing on the challenges women in corporate environments face when balancing health and demanding careers. Karen discusses her personal and professional evolution, offering insight into the importance of adapting both in wellness and in life.
Key Moments:- [00:30] – Welcome and Episode 50 milestone celebration
- [02:10] – Announcement of the final episode of “The French Weigh”
- [05:45] – Introduction to the new podcast “Weight Loss for Female Executives Who Travel”
- [10:20] – Why personal and professional evolution is essential
- [15:50] – The impact of adapting your weight loss journey as you age
- [18:35] – Karen shares her own wellness evolution and recent dietary changes
- [23:00] – Final thoughts on embracing change in all areas of life
Key Takeaways:1. “The French Weigh” is ending, but Karen’s new podcast “Weight Loss for Female Executives Who Travel” will launch soon.
2. The new podcast will focus on weight loss and health strategies specifically tailored for women in high-powered corporate roles.
3. Karen emphasizes the importance of personal evolution, especially in health and wellness, encouraging listeners to adapt as they grow.
4. Listeners can expect some French lifestyle elements to continue but with a stronger focus on corporate wellness and travel.
5. Karen invites listeners to stay connected through the new podcast and her coaching programs.
Connect with Karen Gombault https://www.karengombault.com/
LinkedIn: https://www.linkedin.com/in/karengombault/
In this episode of The French Weigh, host Karen Gombault welcomes guest Molly Zemek, a certified weight loss coach, podcaster, and author. Molly shares her personal journey from a professional chef and sommelier to a weight loss coach. She discusses how she struggled with overeating and drinking before discovering life coaching, which helped her transform her mindset about food and alcohol.
Molly emphasizes the importance of mindful eating, staying in tune with the body, and maintaining pleasure in eating while achieving weight loss. She also highlights how changing her relationship with alcohol played a significant role in improving her health and well-being. Molly shares insights from her book, “Decoding Your Emotional Appetite”, and offers advice to those feeling stuck in their weight loss journeys, encouraging them to start by listening to their bodies.
Key Takeaways:1. Mindful Eating: Molly learned to listen to her body, paying attention to how different foods and alcohol affected her physically and emotionally, which helped her enjoy food while maintaining her ideal weight.
2. Pleasure and Moderation: It's possible to lose weight without depriving yourself of foods you love. Mindful eating and savoring small amounts of favorite foods can enhance the experience and satisfaction.
3. Emotional and Habitual Triggers: Overeating and over-drinking are often linked to emotional responses. Understanding these triggers and addressing the underlying thoughts can lead to sustainable change.
4. Changing Relationship with Alcohol: Molly discovered that alcohol affected her mindfulness and well-being. Reducing alcohol intake, while difficult, was key to her overall health transformation.
5. Consistency and Commitment: Weight loss is a long-term process that requires ongoing commitment. Setbacks are part of the journey, but by staying consistent and conscious, you can achieve lasting results.
Molly says one of the keys : "I began to prioritize feeling good. So if I wanted to have a piece of chocolate cake or some ice cream, I would practice eating it very mindfully, paying attention to when I reached that point where I was no longer experiencing pleasure in my body."
You can find Molly here:https://www.mollyzemek.com
IG: @mollyzemek
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