Weight Loss for Female Execs Who Travel

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. 

1. Calorie counting leads to burnout: Tracking every calorie can drain mental energy and lead to an unhealthy relationship with food, especially for female executives who travel frequently. 
2. Quality over quantity matters: Choosing nutrient-dense, whole foods supports your health and energy better than focusing solely on calorie intake. 
3. Emotional eating is ignored in calorie counting: Addressing the mental and emotional triggers behind your eating habits is essential for long-term weight loss. 
4. Calorie restriction slows down metabolism: Restricting calories too much causes metabolic adaptation, which makes weight loss harder and weight regain easier. 
5. Mindset matters more than numbers: Shift away from controlling food through calorie counting and focus on strategic thinking about nourishment and balance to achieve sustainable, lasting weight loss. 

"Calorie counting may seem like a simple solution, but it leads to burnout, ignores the quality of food, and fails to address emotional eating. Lasting weight loss comes from shifting your mindset to focus on nourishment, balance, and strategic thinking about your health." 

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In this special milestone episode, Karen Gombault reflects on the journey of “The French Weigh” podcast and announces exciting changes…this episode being the final one. 

Karen introduces her new podcast, “Weight Loss for Female Executives Who Travel”, focusing on the challenges women in corporate environments face when balancing health and demanding careers. Karen discusses her personal and professional evolution, offering insight into the importance of adapting both in wellness and in life.

- [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 

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. 

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." 

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/

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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.

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. 

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  

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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. 

• Ditch Restrictive Dieting: Kim advocates for abandoning traditional, restrictive diets that often lead to feelings of deprivation and failure, emphasizing that sustainable weight loss is possible without sacrificing the foods you love. 
• Reconnect with Your Body: One of Kim’s main tools is helping clients listen to their body’s hunger signals, allowing them to eat when hungry and stop when satisfied, which reduces overeating. 
• Enjoy Food Without Guilt: The concept of balance is central to Kim's approach, where enjoying a variety of foods, including indulgent ones, is key to maintaining a healthy lifestyle without feeling deprived. 
• Mindset Shifts Are Crucial: Overcoming the all-or-nothing mindset that many dieters struggle with is essential. Kim encourages clients to see food choices as just that—choices—rather than labeling them as "good" or "bad." 
• Sustainable Weight Loss is Achievable: Both Karen and Kim stress that long-term weight loss doesn’t have to suck! By finding pleasure in food and avoiding extreme restrictions, it's possible to lose weight in a way that feels natural and sustainable. 
• Empowerment Through Choice: A significant part of Kim's coaching is helping clients feel empowered by their food choices, which leads to more mindful eating and less stress around dieting. 

Kim Severson leaves us with a powerful reflection: *"Is there anything I'm willing to do for weight loss today?"* This question encompasses her approach to weight loss, focusing on daily, sustainable actions that bring you closer to your goals without the stress and struggle of traditional diets. 

Kim’s method offers a refreshing alternative to restrictive dieting, making long-term weight loss both achievable and enjoyable. You can find her here: 

• Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos 
• Her free Facebook community here: https://www.facebook.com/share/cwHHmZdjT8H7fj3i/ 
• Podcast: https://weightlossdoesnthavetosuck.buzzsprout.com/share 
• Freebie: Free Guide — Weight Loss Doesn't Have to Suck (kimberlyseversoncoaching.com) 

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. 

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! 

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  

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  

Your weekly wellness boost delivered straight to your inbox. https://www.karengombault.com/weeklyinspiration  

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Ever feel like snacking is sabotaging your weight loss journey? I would say it is among the biggest challenges for women who work with me, and you are not alone. In this episode, I want to talk about the urge to snack, the impact it has on your weight loss, and skills you can practice to be able to stop.

In this discussion, I explore the primary causes, beginning with physiological factors such as under-eating or consuming unbalanced meals, which can prompt cravings for quick energy sources. I then highlight how our environment, like having bowls of M&Ms within easy reach, can perpetuate these cravings. Lastly, I address the emotional aspects — how snacking can become a coping mechanism for dealing with stress, boredom, or avoidance. 

But this isn’t just about identifying the problem. I also want to share how you can overcome these urges. I outline five comprehensive strategies to address and curb snacking habits. These include practicing self-empathy, fostering curiosity about your habits through methods like journaling, and employing innovative approaches to change your routine — perhaps by trying herbal tea or taking a walk instead. Another key strategy is adopting the perspective of your future self, and lastly, implementing laser-focused actions, one step at a time.

This episode is packed with practical advice and real-life stories designed to help you tackle snacking habits that may be holding you back. Tune in to gain actionable insights and start making meaningful changes to your snacking patterns.

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.

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

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 

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. 

• 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! 

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  

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  

https://www.karengombault.com/weeklyinspiration  

https://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.

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

 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 

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) 

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