The French Weigh

In this powerful and relatable episode, Karen Gombault welcomes her very first guest, midlife reinvention and wellness coach Karen Viesta, to explore one of the most critical yet overlooked leadership and life skills: boundaries. Together, they unpack why so many women—especially in midlife or leadership roles—struggle to define, communicate, and enforce boundaries.From people-pleasing tendencies to identity and emotional exhaustion, this conversation goes deep into how boundaries protect our time, energy, relationships, and well-being. Whether in the office, at home, or in personal relationships, boundaries aren't barriers—they are the path to deeper authenticity, connection, and peace of mind.5 Key Takeaways:Boundaries protect what matters most. Karen Viesta defines boundaries as “a fence around your beautiful garden,” safeguarding your time, energy, and emotional health.People-pleasing undermines boundaries. Many women tie their identity to being helpful and available, which leads to burnout, resentment, and emotional fatigue.Clarity is the first step. You can't communicate a boundary unless you first know what's a clear “yes” and a firm “no” for you.Enforcing boundaries is where the power lies. A boundary is only as strong as your willingness to uphold it—this includes calmly communicating consequences if it's crossed.Healthy boundaries improve relationships. Far from being harsh, clear boundaries actually deepen authenticity and connection by removing hidden resentment and guesswork.“Keep your heart open as wide open as you possibly can. Keep it so soft. Let it be tender. Feel everything. Feel your feelings. Share your feelings. Keep your heart gentle, gentle, open, open. And then put a big effing fence around it.” — Danielle LaPorteThis episode is a must-listen for any woman ready to step into more empowered leadership—at work and in life. Boundaries are not about shutting people out; they're about protecting your energy so you can show up fully. Start small, get clear, and build the habit—because as Karen reminds us, this work is worth doing.

In this powerful solo episode, Karen Gombault opens up about the stigma surrounding coaching—especially in international contexts—and shares her personal journey of transformation through coaching. Whether you're considering hiring a coach or you're curious about how to begin self-coaching, this episode gives you real talk, actionable tools, and proof that investing in yourself is never wasted. Karen walks through the exact ways coaching has changed her life, career, health, and relationships—and how it can do the same for you.If you're a woman stepping into leadership and want to evolve into the next, boldest version of yourself, this episode is for you.5 Key Takeaways:Coaching isn't a last resort—it's a strategic investment in becoming your best self, both professionally and personally.Karen has invested over €40,000 of her own money in coaching—and says every euro was worth it.Coaching results aren't just emotional—they're tangible: from executive roles to weight loss, from improved relationships to founding a successful business.You can start self-coaching today using four essential practices highlighted in the episode.The true impact of coaching begins with improving your relationship with yourself—it's the foundation of confident, intentional leadership."Coaching is not expensive. It is expansive." - Karen Gombault (quoting one of her mentors)Coaching isn't just about fixing a problem—it's about choosing to evolve. Whether you hire a coach or start by self-coaching, what matters is saying yes to your own growth. If you're ready to stop playing small and start leading with intention, this episode is your invitation to take the first step.

In this episode of Promoted, Karen Gombault peels back the curtain on the foundational work she does with her clients—and why it matters. Many women seek out coaching to solve a specific challenge like conflict with peers or lack of visibility, but Karen reveals that true transformation of any sort begins with one crucial relationship: the one you have with yourself. She shares how self-judgment shows up as background noise in your leadership journey and how shifting your internal dialogue can lead to real, lasting change. This episode offers immediate, practical steps to start that transformation today.5 Key Takeaways:1. Coaching isn't just about solving external problems—it begins with deep internal work on how you see and speak to yourself.2. Self-judgment often shows up as background noise, limiting your ability to lead with confidence and self-trust.3. Recognizing self-sabotaging thoughts is the first step toward change; replacing them with empathy is where your power lies.4. It is possible to create fast, lasting transformation through consistent support and mindset reprogramming.5. A simple but powerful first step: write down 10 thoughts you have about yourself, then reframe them with the kindness you'd offer a best friend."Taking your power back means recognizing that you are judging yourself—and there is something that you can do about it." - Karen GombaultLasting leadership transformation doesn't start in the boardroom—it starts in your head. By changing how you speak to yourself, you unlock the clarity and self-trust to lead powerfully. Don't just apply new strategies—build a new foundation. Start today with the simple journaling exercise Karen shares, and begin showing up differently at work and in life.Let's connect on LinkedIn:https://www.linkedin.com/in/karengombault/Free Resource:15 Minute Overwhelm Cure https://www.karengombault.com/energy

Welcome to Promoted: Stop Doubting, Start Leading—the podcast for women stepping into new leadership roles and ready to lead with intention. In this straight-talking episode, your host Karen Gombault shares the five core principles that made the biggest impact on her rise to executive leadership. These aren't fluffy tips—they're practical ways of thinking and behaving that helped her earn trust, overcome resistance, and lead with integrity.If you're ready to grow your career without second-guessing yourself, this episode is packed with the kind of real-world wisdom that makes a difference.5 Key Takeaways:Respect is non-negotiable. Treat everyone—from the receptionist to the C-suite—with consistent respect. It builds trust and long-term credibility.Detach from drama. Don't take things personally. Focus on your mission, not the noise.Drop the “this is hard” narrative. Shift your mindset to “What can I learn here?” Growth starts with how you frame the challenge.Own the solution. No complaining, no blaming. Take responsibility and lead forward.Speak up and speak well. Public speaking isn't optional—it's a leadership amplifier. Invest in the skill.“Your power comes from how you show up—not from complaining or blaming, but from being the person who finds a way forward.” - Karen GombaultThese five principles shaped Karen's journey from ambitious professional to CEO—and they can support yours, too. Whether you're new in your role or gunning for your next promotion, start applying them today. Want to share your own leadership lessons? I would love to hear from you—reach out anytime. You can contact me on LinkedIn:https://www.linkedin.com/in/karengombault/Free Resource:15 Minute Overwhelm Cure https://www.karengombault.com/energy

Stepping into a new leadership role can feel both exhilarating and intimidating. In this episode of Promoted: Stop Doubting, Start Leading, host Karen Gombault breaks down the top five leadership traits that accelerate success for women navigating the first 90 days in a new role. These aren't personality traits you're born with—they're intentional practices you can develop starting today.Whether you've just been promoted or taken on a bigger position, this episode is your roadmap to showing up with clarity and confidence in your how job. 5 Key Takeaways: Take Ownership Early: Successful leaders don't wait for permission—they take initiative and solve problems from day one. Speak with Authority: Confidence isn't a feeling—it's a choice. Strong leaders eliminate weak language and communicate with impact. Build Strategic Relationships: From your team to senior stakeholders, success starts with the right connections and trust. Protect Your Energy and Time: It's not about working harder—it's about working smarter. Prioritize, delegate, and block time for strategic thinking. Decide and Move Forward: Don't get stuck in perfectionism. Confident leaders trust their judgment, make decisions, and adapt when needed. "Nobody hands you confidence, authority, or success. You build it." – Karen Gombault If you're in a new leadership position, these five traits can turn your first 90 days into a launchpad instead of a learning curve. Choose one to focus on this week and commit to action. Want to accelerate your growth with personalized support? Book a call with Karen today. Contact me at Karen@karengombault.com or connect with me on LinkedIn: https://www.linkedin.com/in/karengombault/

Visibility is a critical component of career growth, yet many women in leadership hesitate to step into the spotlight. In today's episode, I break down practical, non-self-promotional ways to increase your visibility, establish your credibility, and take ownership of your career. If you've ever struggled with speaking up in meetings, introducing yourself with impact, or positioning yourself as a leader, this episode will give you actionable strategies to change that.Key Takeaways:1. Own Your Visibility – No one is sitting around thinking about how to highlight your work. It's your responsibility to take ownership of your presence and contributions.2. Make Your Introductions Count – Whether in meetings or networking settings, don't default to a forgettable intro. Craft a powerful elevator pitch that highlights your role and impact.3. Speak Up Strategically – Contribute in meetings with insights, questions, and solutions. Being visible doesn't mean being loud—it means being valuable.4. Leverage Multiple Channels – Share your expertise via LinkedIn, cross-functional projects, mentorship, and company initiatives to organically establish yourself as a leader.5. Engage with Senior Leadership – Ask insightful questions in town halls, volunteer for panels, and seek out opportunities to showcase your expertise in front of decision-makers."If you are waiting for somebody to notice your contributions, you are giving away control of your career growth." - Karen GombaultVisibility isn't about bragging—it's about ensuring that your hard work and expertise are recognized. By taking small, strategic actions, you can elevate your presence and influence without feeling self-promotional.Want to go further and do some hands on work together?Join the Elevate Your Presence Workshop – March 28, 2025.This interactive workshop will give you:✔ A proven 3-step visibility framework to build your presence with confidence✔ The 4C Networking Strategy to expand your influence✔ A personalized 30-day action plan to boost your visibility immediately

Stress is inevitable—but being overwhelmed by it is optional. In this episode of Promoted: Stop Doubting, Start Leading, we explore how to build resilience to stress, increase your capacity to handle pressure, and shift from reacting to responding. I'll share a personal story that illustrates the power of mindset, plus simple, actionable strategies to help you regulate your emotions and take back control.Key Takeaways:Your foundation determines your stress resilience. Prioritizing sleep, hydration, movement, and fresh air strengthens your ability to manage stress.Your thoughts create stress, not the event itself. The way you interpret a situation determines your emotional response—challenge your assumptions.Pause before reacting. A single moment of awareness can shift your response from automatic stress to intentional action.Regulating emotions is the key to stress mastery. Simple practices like deep breathing and sensory focus help activate your body's natural calming mechanisms.Stress is unavoidable, but suffering is optional. Instead of resisting it, approach stress with curiosity and flexibility—adapt, reframe, and choose ease over struggle."Stress isn't caused by an event. It is caused by how you interpret the event, and consciously deciding how to handle that event or that circumstance is your superpower." - Karen GombaultIn short, stress doesn't have to dictate your day. By strengthening your foundation, shifting your mindset, and regulating your emotions, you can handle high-pressure situations with confidence and clarity. What's one thing you could do differently the next time stress arises? Small shifts add up—and mastering stress is within your control.

Visibility can make or break your career. If no one sees your impact, do you really have any influence? In this episode of Promoted: Stop Doubting, Start Leading, we dive into why strategic visibility is essential for career growth and leadership success. If you've ever thought, “But I'm doing my job well—shouldn't that be enough?”, this episode is for you. Learn how to position yourself for opportunities, build influence, and own your narrative—without feeling like you're self-promoting.Key Takeaways:✅ Visibility drives career growth. Promotions, key projects, and leadership roles don't happen just because you work hard—they happen because the right people know what you bring to the table.✅ Influence comes from being seen and heard. When you show up in meetings, discussions, and industry events, you establish credibility and authority.✅ Control your narrative before someone else does. If you don't shape how people see you, assumptions will be made—and they may not work in your favor.✅ Visibility doesn't mean bragging—it means impact. Find natural ways to share your successes.✅ Your network amplifies your visibility. Surround yourself with mentors, allies, and sponsors who will help raise your profile."If no one sees those contributions, you're going to struggle to get recognized, to get promoted, to negotiate your salary or your bonus, or even to get invited to the table where key decisions are being made." - Karen GombaultVisibility isn't about being the loudest—it's about being seen by the right people at the right time. Are you making it easy for decision-makers to recognize your value? If not, it's time to change that. Want a clear strategy to build your visibility? Join my live workshop on March 28th, where I'll walk you through my Visibility Pyramid and Networking Strategy to create a 30-day personalized visibility plan you can implement right away. Spots are limited.Register here: https://www.karengombault.com/offers/WFmjBNAT/checkoutFollow me on LinkedIn: https://www.linkedin.com/in/karengombault/

Are you positioning yourself for career growth, or are you waiting for opportunities to appear? In this episode of Promoted: Stop Doubting, Start Leading, we dive into the critical strategy of getting into the consideration set—the shortlist of candidates leadership thinks about when new roles open up. The reality is that hiring managers often have a list of potential candidates before a job is even posted. If you're not on that list, you're already behind. Learn how to strategically build visibility, develop key relationships, and make sure decision-makers know your impact—long before your dream job becomes available. Don't leave your career advancement to chance. Key Takeaways:1. Start before you need to. The best time to build relationships with decision-makers is before you're looking for a promotion. Be proactive.2. Make yourself visible. Your results won't speak for themselves if the right people don't know about them. Advocate for yourself.3. Identify and bridge skill gaps. Understand the competencies required for the role you want so you can start developing them early.4. Expand your influence strategically. Build credibility with your boss, colleagues, cross-functional teams, and leadership to strengthen your position.5. Master self-promotion. Learn to communicate your achievements in a way that highlights your leadership, business impact, and future potential.“Being great at your job isn't enough—people need to know you're great. Advocate for yourself so that when opportunities arise, you're already in the conversation.” - Karen GombaultYour next promotion isn't just about working hard—it's about working smart. If you want to be on the shortlist for leadership opportunities, you must actively position yourself for success. Start laying the groundwork now by building relationships, developing the right skills, and ensuring your contributions are recognized. Even if you don't know your exact next step, preparing today ensures you'll be ready when the right opportunity arises.Subscribe to Promoted: Stop Doubting, Start Leading for more high-impact leadership strategies.Follow me on LinkedIn: https://www.linkedin.com/in/karengombault/

In this episode of Promoted: Stop Doubting, Start Leading, I'm giving you an exclusive sneak peek into my upcoming virtual summit, Women Leading Boldly. After interviewing 18 accomplished women—including executives, entrepreneurs, leadership coaches, and industry experts—I'm sharing the top leadership lessons and career strategies that will help you step into your power with confidence.Discover how successful women overcome self-doubt, build influence, and lead authentically—without burnout. Plus, find out how you can get free access to all 18 interviews during the summit happening March 3-7, 2025, in honor of International Women's Day.If you're an ambitious woman ready to advance your career, break through barriers, and lead with impact, this episode is for you!Key Takeaways:1. Overcoming Self-Doubt: Every successful woman faces doubt at some point—but they take action anyway.2. The Power of Support & Mentorship: Top female leaders don't do it alone; they seek guidance, invest in coaching, and take control of their growth.3. Authentic Leadership & Visibility: Fitting in won't help you stand out—finding your unique voice and embracing visibility will.4. Money, Success & Work-Life Balance: Women are redefining wealth, ambition, and fulfillment—success doesn't have to mean sacrifice.5. Creating a Ripple Effect: Leadership isn't just about personal achievement; it's about making a broader impact and lifting others along the way."Nobody is coming to save you. The most successful women take full ownership of their careers, their impact, and their lives."Join the Women Leading Boldly Summit (FREE!)Be part of the Women Leading Boldly virtual summit, happening March 3-7, 2025. Hear from 18 successful women who are breaking barriers, leading with confidence, and sharing their expert insights on leadership, influence, and career growth.✅ Completely FREE to attend✅ Exclusive access to all 18 interviews✅ A must-attend event for ambitious women in leadership

Are you letting self-doubt hold you back in your leadership role? Overanalyzing your words in meetings, second-guessing decisions, and hesitating to share bold ideas can limit your leadership potential. In this episode of Promoted: Stop Doubting, Start Leading, we break down how to stop worrying about what others think and step into your power with confidence. Learn how to shift your mindset, own your expertise, and lead with authority—without seeking external validation.Key Takeaways:Stop overanalyzing and start leading. Most people are too focused on themselves to scrutinize your every move.Over-explaining undermines your leadership presence. Say what you mean, trust your judgment, and let your words stand on their own.Pushback isn't a threat—it's part of the job. Handling challenges with confidence earns respect, not over-explaining or backing down.Validation-seeking keeps you playing small. Shift from needing approval to making decisive contributions.Confidence attracts credibility. When you trust yourself, others will trust you too. Leadership is about conviction, not perfection."Respect comes from confidence, not people-pleasing."If you're a newly promoted manager or executive struggling with imposter syndrome, this episode is for you. Learning to detach from the fear of judgment allows you to lead with clarity, authority, and impact. By focusing on your contributions instead of second-guessing every interaction, you can accelerate your career and establish yourself as a strong, decisive leader

How much time and energy do you spend worrying about what others think? Have you ever received a comment, a look, or feedback that sent you into a spiral—even when it wasn't about you? In today's episode, Karen Gombault unpacks why taking things personally is one of the biggest barriers to confident leadership. She shares a pivotal career moment that reshaped her perspective, explains why detaching from external reactions is a game changer, and offers two powerful strategies to help you stop personalizing situations. When you stop making everything about you, you free yourself to lead with confidence, resilience, and intention.5 Key TakeawaysTaking things personally is a sign of self-doubt. When you interpret external events as a reflection of your worth, it creates unnecessary stress and insecurity.Most reactions aren't about you. People's feedback, moods, or offhand comments usually stem from their own perspective, stress, or struggles—not your competence.Detaching from feedback helps you lead effectively. When you stop personalizing situations, you stay calm, respond objectively, and make better decisions.Confidence comes from staying in your own lane. Leaders who focus on their mission rather than external validation convey resilience and command respect.Use mental strategies to create distance. Visualizing "water on a duck's back" or imagining a protective force field helps deflect negativity and maintain composure in high-stakes situations."Stop letting other people's moods, opinions, offhand comments dictate how you feel about yourself. It's not about ignoring feedback or being indifferent. It's about owning your power and deciding how to respond objectively and not emotionally."Not taking things personally is one of the most powerful shifts you can make in your leadership. It allows you to navigate challenges with confidence, foster healthier professional relationships, and free yourself from unnecessary stress. The next time you find yourself spiraling over feedback, an email, or a meeting, ask yourself: Is this really about me, or am I making it about me? When you stop personalizing everything, you unlock a new level of leadership.Free resources and more information on working with Karen at : http://www.karengombault.comConnect with Karen on LinkedIn: Karen Gombault | LinkedIn

Networking doesn't have to be complicated or intimidating. In this episode of Promoted: Stop Doubting, Start Leading, we break down the essentials of networking—what it is, why it matters, and how to do it with confidence. Whether you're stepping into a leadership role, looking to expand your career opportunities, or simply wanting to build meaningful professional relationships, this episode will give you actionable insights to make networking feel natural and effective.5 Key Takeaways:Networking is about relationships, not transactions. Build connections with authenticity and expect nothing in return.Your network is your career foundation. Success is not a solo journey—having allies, mentors, and supporters is key to long-term growth.Who you network with matters. Engage with peers, cross-functional colleagues, industry professionals, and even unexpected personal connections.Keep it simple and intentional. Short, informal conversations—whether over coffee or a quick LinkedIn message—can lead to valuable opportunities.Play the long game. Networking isn't just for when you need something; it's about consistently fostering relationships that will benefit you down the road."Networking isn't about asking for favors—it's about building authentic relationships that open doors for both you and the other person." – Karen GombaultIn short, keep networking simply, approach it with curiosity, and invest in connections consistently. Challenge yourself today: reach out to five people in your network and start a conversation.-----I'm Karen, leadership coach and mentor, and I work privately 1:1 with newly promoted and transitioning leaders who are struggling with self-doubt, team dynamics, and overwhelming responsibilities to lead with confidence, build strong relationships, and create lasting impact —without burnout or second-guessing.• Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: www.karengombault.com/energy• More information about coaching services here: http://www.karengombault.com• Follow along on LinkedIn: https://www.linkedin.com/in/karengombault/• Email me at Karen@karengombault.com

Welcome to Promoted: Stop Doubting, Start Leading! In this episode, host Karen Gombault explores the power of mindset in achieving long-term success in leadership. Karen shares seven transformative mindset shifts that help new leaders navigate challenges, build confidence, and lead with intention. Whether you're stepping into a new leadership role or looking to grow in your current position, these insights will empower you to challenge how you think.Key TakeawaysNot Everyone Will Like You: Leadership isn't a popularity contest. Focus on earning respect, not approval.Embrace Uncomfortable Feelings: Learn to face fear, doubt, and embarrassment head-on—they're temporary and can't hurt you.Energy Matters More Than Words: People remember your energy and how you show up, not the exact details of what you say.Collaboration Is Key: You can go further with the support of others. Find your tribe and work together to succeed.Stop Second-Guessing Decisions: Make decisions quickly, trust your judgment, and prove to yourself it was the right choice."A feeling cannot hurt you. Yes, you might sweat. Yes, you might have butterflies in your stomach or tightening somewhere in your body, but fear, doubt, embarrassment, shame. It's just a feeling; it cannot hurt you." - Karen GombaultLeadership starts with how you think. As you reflect on these seven mindset shifts, ask yourself: Where can you challenge your current beliefs and step into a more empowered version of yourself? Change begins in your mind, and when you embrace these shifts, you'll not only transform how you lead but also inspire those around you to rise to their full potential. Leadership isn't just about the actions you take or the plans you create—it's about embracing growth, challenging old beliefs, and stepping boldly into who you are meant to be as a leader.If you're ready to lead with confidence and clarity, this episode is packed with actionable advice and empowering insights to support your journey.Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading.Further resources:Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: https://www.karengombault.com/energy More information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.com

In this episode of Promoted: Stop Doubting, Start Leading, we uncover the critical role of active listening in leadership. Many leaders unknowingly undermine their credibility and effectiveness by failing to truly hear their teams and peers. This episode dives into the importance of listening as a leadership superpower, exploring how it builds trust, reduces conflict, and enhances collaboration. Packed with actionable strategies, you'll learn how to improve your listening skills to lead with intention and make a lasting impact.Key TakeawaysThe High Cost of Poor Listening: Disengagement, eroded trust, and missed opportunities arise when leaders fail to listen actively.Trust is Built Through Listening: Intentional listening shows respect and value, forming the foundation of strong professional relationships.Conflict Resolution and Collaboration: Listening reduces defensiveness and encourages open communication and teamwork.Adopt the 10% Mindset Shift: Assume there's value in everyone's perspective, helping you discover insights and strengthen connections.Practical Listening Tips: Learn exercises like reflective listening and sound-focused mindfulness to build your listening muscle daily."Active listening transforms leaders—it builds trust, fosters collaboration, and empowers teams to achieve their best." – Karen GombaultListening is more than hearing words; it's about understanding and valuing the people behind them. By practicing active listening, you'll strengthen relationships, reduce tension, and inspire confidence in those around you. Take this opportunity to reflect: Are you truly listening to lead? Start applying these strategies today to elevate your leadership journey.Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading. Further resources: Free resource: 5 Simple Ways to Protect Your Energy for busy leaders:www.karengombault.com/energyMore information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.com

In this episode of Promoted: Stop Doubting, Start Leading, host Karen Gombault dives into the hidden patterns of self-sabotage that hinder your leadership potential. Drawing from Positive Intelligence® and her coaching expertise, Karen unpacks the 10 saboteurs that hold leaders back and offers insights to help you recognize and overcome these behaviors. Whether it's procrastination, perfectionism, or people-pleasing, this episode will deepen your self awareness.Key Takeaways:Self-sabotage often stems from ingrained mental patterns called saboteurs, rooted in survival mechanisms developed during childhood.The master saboteur, "The Judge," criticizes you, others, and circumstances, often working alongside accomplice saboteurs to amplify self-doubt and unproductive behaviors.The 9 accomplice saboteurs include The Controller, Avoider, Hyper-Achiever, Pleaser, Stickler, Hyper-Rational, Hyper-Vigilant, Restless, and Victim, each with distinct behaviors and impacts.Awareness of your saboteurs is the first step toward breaking these patterns and shifting toward more empowering behaviors.Tools like the free saboteur assessment can provide clarity on which saboteurs dominate your thinking and how to address them effectively."Your saboteurs are not a reflection of your value—they're simply patterns you've developed over time, and with awareness, they can be changed."- Karen GombaultSelf-sabotage may feel like an unavoidable part of leadership, but it doesn't have to be. By recognizing the saboteurs at play and taking intentional steps to address them, you can lead with greater confidence, clarity, and purpose. Start today by building awareness and taking the free saboteur assessment linked in the show notes. Every step you take toward understanding these patterns is a step toward transforming your leadership journey.Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading.Further resources :Ready to uncover your saboteurs and take the first step toward deeper awareness? Take the free saboteur assessment here: https://www.karengombault.com/saboteur-test-opt-inFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.comDisclaimer:As a Positive Intelligence Coach, I am committed to upholding the standards and trademarks of Positive Intelligence, LLC, including but not limited to the following copyright notice and disclaimers.© 2024 Positive Intelligence, LLC. All rights reserved. No reproduction, alteration, translation, publication or distribution, in any form, printed or electronic, is permitted without the express prior written consent of Positive Intelligence, LLC. POSITIVE INTELLIGENCE®, PQ®, PQ COACH™, CERTIFIED PQ COACH™, and P+ logo™ are trademarks of Positive Intelligence, LLC.

Self-confidence is the foundation of effective leadership, yet it's one of the most misunderstood skills. In this episode, Karen explores the critical difference between confidence and self-confidence, shares powerful personal and client stories, and provides practical strategies to help you trust yourself, navigate uncertainty, and grow as a leader. If you're ready to build unshakable belief in your abilities, this episode is for you.5 Key TakeawaysConfidence vs. Self-Confidence: Confidence relies on external factors such as experience, knowledge, and validation, making it situational and context-dependent. In contrast, self-confidence is an internal belief in your abilities and worth, regardless of external circumstances. It provides the resilience to navigate challenges and uncertainty, allowing you to trust yourself even when facing new situations.Reframe Failure: Failure is not the opposite of success but an essential part of the growth process. By reframing failure as an opportunity to learn and improve, you can shift your mindset and approach challenges with greater resilience. Reflecting on setbacks and identifying lessons learned strengthens your leadership skills and builds your confidence over time.Master Your Inner Dialogue: Your thoughts directly impact how you feel and act as a leader. Negative self-talk, such as doubting your abilities or fearing failure, can undermine your confidence. Replacing these thoughts with empowering beliefs like "I trust myself to figure this out" or "I am capable of growing through challenges" helps cultivate a positive, confident mindset.Celebrate Small Wins: Recognizing and celebrating progress, no matter how small, is crucial for building self-confidence. Keeping a confidence journal where you regularly note your accomplishments provides tangible evidence of your abilities and reminds you of your growth. This practice shifts your focus from what you lack to what you've achieved.Practical Exercises for Confidence Building: Building self-confidence requires intentional effort and practice. Exercises like a thought download—where you write down current thoughts about yourself as a leader and reframe limiting ones—can help you identify and replace self-doubt. Pair this with practicing empowering thoughts daily, such as writing them on sticky notes or reminders, to reinforce your belief in your capabilities."You already have what it takes to lead with confidence. The key is believing in your abilities and trusting yourself to grow through every challenge." – Karen GombaultSelf-confidence isn't a trait you're born with; it's a skill you can develop. By reframing failure, mastering your thoughts, and celebrating wins, you can create a foundation of trust in yourself that fuels intentional leadership. Take a few minutes today to reflect on your inner dialogue and start building the self-confidence you deserve.Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading.Further resources: Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: www.karengombault.com/energyMore information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.com

In this episode of Promoted: Stop Doubting, Start Leading, host Karen Gombault addresses a key challenge faced by newly promoted leaders: overthinking. While it's tempting to analyze every decision, overthinking can stall progress, drain energy, and undermine confidence. Karen shares actionable strategies to help leaders break free from indecision, lead with clarity, and create momentum. Key Topics Covered: What Is Overthinking? Learn how overthinking traps leaders in endless loops of self-doubt and analysis paralysis, and why it's a habit you must break. 5 Reasons to Stop Overthinking: Discover why decisiveness conserves mental energy, builds momentum, reduces stress, and inspires confidence in your team. The Hidden Pitfalls: Karen explains how indecision wastes time, creates bottlenecks for your team, and erodes both personal and team confidence. The Power of Action: Taking quick, decisive action enables faster feedback, fosters adaptability, and leads to better outcomes. Real-Life Leadership Stories: Karen shares personal and professional examples of how trusting her intuition and acting decisively led to success.“Leadership isn't about avoiding mistakes—it's about trusting yourself to decide, adapt, and keep moving forward.”Why overcoming overthinking matters:Karen's insights emphasize the importance of trusting your instincts, making decisions quickly, and embracing progress over perfection. Decisive leadership empowers your team, clears mental clutter, and positions you for long-term success.If you're ready to stop overthinking and lead with intention, this episode is a must-listen.Subscribe to Promoted: Stop Doubting, Start Leading for weekly leadership strategies and actionable advice to help you grow in your role. Don't forget to share this episode with someone who could use a confidence boost!Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading.Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: www.karengombault.com/energyMore information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.com

In this episode of Promoted: Stop Doubting, Start Leading! , host Karen Gombault explores the 10 most critical lessons for new leaders. If you've recently been promoted or stepped into a leadership role, this episode is packed with actionable insights to help you navigate the transition with clarity, confidence, and success.10 Realities for New Leaders:Your Strengths Might Not Be Enough Anymore: The skills that got you promoted won't necessarily help you succeed as a leader. Focus on vision, strategy, and empowering your team rather than relying solely on technical expertise.You Have to Earn Your Team's Trust: Trust isn't automatic. Build it through transparency, follow-through, and genuine investment in your team's success.You Might Miss Being in the Weeds: Leadership shifts your focus to strategy and guiding others, which may leave you nostalgic for hands-on, tangible work.Not Everyone Will Be Happy for You: Promotions can change workplace dynamics. Maintain professionalism and focus on constructive relationships with those who support your success.You Can't Please Everyone: Leadership decisions will inevitably upset some people. Focus on making decisions that align with organizational goals and your team's needs.Imposter Syndrome Is Normal: Doubts are common in new roles. Recognize them as signs of growth and use them as motivation to learn, adapt, and build confidence over time.Boundaries Are Essential: Protect your time and energy by setting clear boundaries. This helps you avoid burnout and models healthy practices for your team.Delegation Is a Must: Leadership requires empowering your team to take ownership. Trust, patience, and letting go of perfectionism are key to successful delegation.Work-Life Balance Gets Harder (Initially): New roles bring increased demands, but intentional boundaries and prioritizing personal time are crucial for maintaining focus and energy.You Will Be Judged Differently: As a leader, your actions carry more weight. Set the tone for your team by being intentional, modeling healthy habits, and communicating effectively.Bonus Insight:"Imposter syndrome is a natural part of stepping into a new role. Embrace it as a sign that you're growing and stepping outside your comfort zone."Why This Matters:Understanding these lessons helps you navigate challenges, build trust, and lead with intention. Leadership isn't about being perfect—it's about being intentional and aligned with your goals.Stepping into a leadership role is an exciting journey that challenges you to grow in new ways. By keeping these 10 realities in mind, you'll build confidence, create meaningful relationships, and lead with clarity.Thank you for tuning in!Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading. Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: www.karengombault.com/energyMore information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.comYou have what it takes to lead with purpose. See you in the next episode!

Welcome to the first episode of Promoted: Stop Doubting, Start Leading! In this episode, host Karen Gombault dives into the critical first 30 days of a new leadership role. Whether you've been promoted or joined a new company, Karen provides actionable strategies to help you set a strong foundation, build trust, and lead with clarity and confidence.5 Key Takeaways for Leadership Success:Understand ExpectationsStart by clarifying your manager's and stakeholders' expectations. Schedule one-on-one meetings to ask questions like:What are the top priorities for the next 90 days?What does success look like in 6 months or a year?Knowing these answers will help you focus on what truly matters, avoid missteps, and establish yourself as an aligned and proactive leader.Listen and Observe Before Taking ActionInstead of diving into big changes, spend your first 30 days gathering insights. Meet with team members, peers, and key stakeholders to learn about the team's strengths, challenges, and dynamics. Listening positions you as thoughtful and strategic—essential traits for a leader.Define and Communicate Your Leadership StyleClearly articulate how you plan to lead. Are you data-driven, collaborative, or focused on open communication? Sharing your vision early on sets the tone and builds trust, helping your team align with your expectations.Achieve a Quick WinIdentify a manageable project or pain point you can address early. A quick win demonstrates your ability to take action and deliver results, building momentum for you and your team.Set Boundaries to Protect Your EnergyLeadership roles can quickly become overwhelming. Avoid burnout by setting realistic boundaries, communicating your availability, and prioritizing focused work. Modeling healthy boundaries also empowers your team to follow suit.Bonus Leadership Tip:Form your own opinions about team members and peers. Don't let others' biases shape your perspective. Give everyone a fair chance to succeed under your leadership.Why the First 30 Days Matter:The first month in a leadership role sets the tone for your relationships, credibility, and long-term success. Use this time intentionally to establish trust, define your vision, and start making an impact."Leadership isn't about perfection—it's about being intentional. The actions you take in the first 30 days will build trust, gain clarity, and position you as a confident, effective leader."Transitioning into a new leadership role is both exciting and challenging, but with the right approach, you can set yourself up for long-term success. By understanding expectations, listening, defining your style, achieving quick wins, and setting boundaries, you'll lead with confidence and clarity.Karen is a leadership coach and mentor, working with recently promoted women to help them stop doubting and start leading.Free resource: 5 Simple Ways to Protect Your Energy for busy leaders: www.karengombault.com/energyMore information about coaching services here: Work With MeFollow along on LinkedIn: (13) Karen Gombault | LinkedInEmail me at Karen@karengombault.com

Welcome to the trailer episode of Promoted: Stop Doubting, Start Leading, the ultimate podcast for ambitious professionals navigating new leadership roles. Hosted by Karen Gombault, a former CEO and expert leadership coach, this podcast provides actionable strategies, leadership tips, and mindset shifts to help you confidently lead your team, build trust, and excel in your career without burning out. Tune in every Wednesday for fresh episodes packed with practical advice to make your leadership journey a success—subscribe now on your favorite podcast platform!

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: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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:Why Planning Matters for Weight Loss and Maintenance Discover how planning ahead sets you up for success, helping you avoid impulse choices, minimize stress, and stay on track with your health goals during busy periods like the holidays. Setting Clear, Achievable Health and Wellness Goals Karen walks you through setting realistic goals for January 1st, including weight loss, energy levels, and stress management, ensuring you enter the new year feeling confident and accomplished. Building Your “Why” for Motivation Define why your health and weight goals matter, and use this motivation to power through challenging situations. Karen recommends identifying ten strong reasons that keep you focused. Creating a Flexible Action Plan for Success From simple meal prep strategies to scheduling consistent exercise, Karen shares her own planning techniques that keep wellness manageable, even with a demanding career. How to Anticipate and Overcome Challenges The holiday season is full of potential obstacles—social gatherings, travel, and last-minute schedule changes. Learn how to plan ahead, navigate events, and stay in control of your choices without feeling deprived. Why This Episode is a Must-Listen 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:LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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: Set Daily Intentions: Define your objective for each day, whether it's networking, gathering ideas, or making and building key connections. Having a clear intention keeps you grounded, focused and maximizes the value of your experience. Manage Social Overload: Conferences are packed with social opportunities, which can be overwhelming. Karen, an introvert herself, shares tips to recharge quickly and effectively so you can engage without depleting all your energy. Prioritize Sleep and Hydration: Ensure that rest and hydration are non-negotiables, helping you avoid burnout and maintain mental clarity. Set a bedtime and stay mindful of alcohol to ensure lasting energy. Get Your Steps In: Use movement to counter long hours of sitting, whether it's a morning treadmill session, short walk breaks, or “walking meetings” with colleagues. Small activities can make a big difference in your stamina. Build in Downtime: Schedule intentional moments of rest to decompress and process the day's activities. This can help you avoid burnout and stay present for the most meaningful parts of the conference. 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: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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:Be Mindful of Sugar and Simple Carbs Avoid the blood sugar spikes and crashes that can leave you drained. Instead, balance your carbs with protein or healthy fats to keep your energy steady and your mind focused. Stay Attuned to Hunger Cues Resist the temptation to eat just because food is there. Tune into your hunger signals to avoid overeating and feel energized all day long. Preview the Meal Options Plan ahead by checking the menu or buffet spread and create balance across your meals. Proactive choices let you stay on track without feeling deprived. Stick to a Three-Part Plate Use the Harvard plate as your guide: fill half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbs to stay satisfied and avoid the post-meal slump. Bring Portable Protein and Healthy Fats While I don't recommend snacking as a norm, having some protein or healthy fats on hand as a last resort can help you avoid less balanced choices when options are limited. Bonus Tip: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: Private Podcast Series : https://www.karengombault.com/privatepodcast Harvard Plate: Healthy Eating Plate – The Nutrition Source Sign up for the 8 Pounds Down in 8 Weeks Challenge: www.karengombault.com/8weeks8pounds

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:The 8 Pounds Down in 8 Weeks Challenge helps you lose weight during the toughest time of the year, ensuring lasting results. You'll build habits and mindset shifts that make weight loss effortless and sustainable for the long term. Starting now, during the holidays, sets you up for success in 2024 and beyond—if you can handle the hardest season, the rest will feel easy. Waiting for the “right time” is like trying to drive uphill without pressing the gas—progress becomes harder the longer you wait. “By starting now, you're getting ahead of the curve. You'll walk into January already feeling lighter, healthier, and more confident, while everyone else is just starting.” – Karen Gombault 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: The scale is a tool, but it doesn't define your worth or dictate your day. Building a neutral relationship with the scale allows you to treat it as one data point among many, rather than giving it the power to influence your mood or actions. I share my personal approach of weighing three times a week, and how I use the scale as a positive reinforcement for my goals—without obsessing over daily fluctuations. We explore when the scale is useful for tracking long-term trends and how it can help you understand your body's patterns, but also discuss when it's time to take a break from weighing. Learn how to apply a mindset model to shift your thoughts about the scale, moving from emotional reactions to logical, empowered choices. "The scale doesn't define you—how you think about the number does. It's time to take back the power and stop letting a number dictate your self-worth." 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: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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 GombaultAction 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:LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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 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. Quality over quantity matters: Choosing nutrient-dense, whole foods supports your health and energy better than focusing solely on calorie intake. Emotional eating is ignored in calorie counting: Addressing the mental and emotional triggers behind your eating habits is essential for long-term weight loss. Calorie restriction slows down metabolism: Restricting calories too much causes metabolic adaptation, which makes weight loss harder and weight regain easier. 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." Further resources: LinkedIn: https://www.linkedin.com/in/karengombault/ Instagram: https://www.instagram.com/karengombaultcoaching/ Exclusive podcast series & Success Accelerator Guide: https://www.karengombault.com/privatepodcast Website: https://www.karengombault.com

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

In this episode of The French Weigh, certified weight losscoach Karen Gombault shares inspiring success stories from two of her clients whohave achieved sustainable weight loss through mindset shifts and habit changes.Karen emphasizes that permanent weight loss isn't justabout the number on the scale but about the process of building long-term habitsthat are sustainable over time. One client, Laura, overcame emotional overeating bydeveloping self-trust and intuitive eating skills. The other client, Tracy,broke her evening snacking habit by planning meals and becoming more mindfulabout her eating choices. Both women learned that mindset is the key to lastingweight loss success, making gradual and natural adjustments to their eatingroutines. Key takeaways:1. Mindset for weight loss: Sustainable weight lossrequires a mindset shift, not just calorie counting or focusing on the scale.2. Healthy eating habits: Developing intuitive eatinghabits helps clients manage their weight long-term.3. Breaking overeating cycles: Addressing emotional eatingand habits like evening snacking can lead to lasting weight loss.4. Meal planning for weight loss: Planning meals ahead oftime reduces stress and mindless eating, leading to better weight control.5. Sustainable weight loss: Focusing on gradual, healthychanges ensures long-term success in weight management and overall wellness.Listen in for the full stories of these women and how theyfound success. Contact Information and Recommended Resources Private One on One Coaching: I help executive women be assuccessful in their weight loss as they are in their careers. Schedule yourfree informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombault Stop Overeating Masterclass Imagine a Life Free from theStruggles of Overeating. This masterclass will equip you with the tools to achievethis freedom. https://www.karengombault.com/Masterclass Free Resource, the guide “The French Art of SustainableWeight 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/weeklyinspirationConnect 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: 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. 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 Snacking Challenges: Understanding why snacking hinders weight loss goals and the detrimental effects on metabolism. Cultural Snacking Habits: Differences in snacking habits between European and American cultures, emphasizing balanced meals and minimal snacking. Reasons for Snacking: Looking at physiological, environmental, and emotional factors that drive the urge to snack Strategies to Tackle Snacking: Empathy, curiosity, innovation, thinking as your future self, and focused action Empowering Thoughts: Adopting empowering thoughts to regain control over snacking habits and avoid victim mentality.Contact Information and Recommended ResourcesPrivate One on One CoachingI help executive women be as successful in their weight loss as they are in their careers. Schedule your free informational call here: https://calendly.com/kareng-coaching/1-1-private-coaching-call-with-karen-gombaultStop 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 A Journey to Regular Walking: How my walking routine evolved over time Integrating Walking into a Busy Lifestyle: Tips and strategies for making walking a priority despite a hectic schedule Creative Output on Walks: How walking fuels my creativity and helps generate ideas for the podcast and client challenges Positive Intelligence Practices: Using walking time to engage in positive intelligence exercises for mental clarity Natural Benefits of Walking: Discovering the joy of nature and how daily walks enhance my awareness of seasonal changes Health Improvements Through Walking: Uncovering the significant health benefits, including improved sleep and mental well-being Practical Walking Tips: Simple methods to increase your daily step count, such as parking farther away or running errands on foot Making Walking a Priority: Encouragement to prioritize personal health by incorporating a consistent walking routine into daily lifeContact 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...

In today's episode, I had the pleasure of chatting with Nan Saysana, who shared some amazing strategies for managing cravings and sticking to our food plans. If you've ever battled with cravings like I have then this episode is a must-listen. Nan emphasizes the importance of being aware when a craving hits. She explains the power of embracing the physical sensations, the role our environment plays in our decisions, and exploring the root causes behind those pesky cravings. Nan also highlights the value of a belief plan. Essentially, it's about deciding ahead of time how you'll treat yourself and reframing those negative thoughts, and deciding what you want to believe about your weight loss. For instance, instead of saying “I never stick to my diet,” start with “I sometimes stick to my diet” and work your way up to “I often stick to my diet”. She believes, “Gradual progress is key. It's all about learning from the experience and focusing on progress.”We also tackled mindful eating. Through mindful eating Nan discovered she didn't actually enjoy cookies and ice cream as much as she thought. This newfound insight led her to challenge her beliefs around food and her body. And here's the kicker—she only started bodybuilding at 49, proving it's never too late to connect with your best self. Finally, we talk about the magic of planning your meals ahead of time. According to Nan, planning simplifies life and helps you stay focused on long-term well-being. From addressing emotional cravings to employing BJ Fogg's Tiny Habits, this episode is packed with practical advice. Tune in to discover how celebrating small victories and understanding your cravings can transform your health journey. Remember, it's all about playfulness and progress. Explore the possibilities, embrace the changes, and go crush those cravings. Key Takeaways From This Episode Strategies for Managing Cravings: Techniques include awareness, environmental changes, and exploring root causes. Developing New Habits: Gradually introducing new behaviors to manage cravings and improve diet adherence. Supporting Self-Awareness: Encouraging curiosity and kindness towards oneself, focusing on progress rather than perfection. Belief Plan: The power of deciding ahead of time how to manage cravings and reframe beliefs about sticking to a diet. Long-Term Vision and Tiny Habits: Incorporate small, manageable changes in order to achieve long-term health goals Planning and Tracking Food: Benefits of pre-planning meals to simplify life and better manage cravings. Celebrating Success: Importance of acknowledging and celebrating small victories to promote positive behavior repetition. Guest 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...

Welcome back to The French Weigh with your host, Karen Gombault. What story are you telling yourself about your weight loss journey? That it has been hard? A constant uphill battle? All consuming? How you think about your weight loss journey matters, and it directly influences your energy, attitude, mindset and results. And that's why, it's time to look at your past experiences and rewrite them into a story that is empowering and that serves you. I'll be sharing my personal weight loss journey over the past 40 years, and how each experience, whether it involved dieting, emotional eating, or intense training, shaped my mindset and has helped me remain at my goal weight for several years now. We'll explore how positively reframing past experiences can strengthen your resolve and ultimately help you maintain a healthy lifestyle. Instead of looking at experiences from my past and only seeing the negative outcomes, I look at the lessons learned. Reframing those moments with compassion allows me to move forward and stay committed. “When I look at my story and just tell myself that I showed up for me, I had my own back. For example, I never tell myself, I need to get back on track, and I never tell my clients, you need to get back on track. You just need to keep going. You just need to take one more step.” Through coaching, mindset shifts, and rewriting my story, I have learned to trust myself and love my journey, and I want the same for you too. Tune in to this episode of The French Weigh and learn to love your story too.Key Takeaways From This EpisodeThe Power of Positive Reframing: How positively reframing past experiences can boost mindset and influence current efforts Insight into my decades-long journey and the pivotal moments that shaped me Emphasizing the importance of mindset, as opposed to solely focusing on strategies Emotional eating and mind management Coaching and Mindset Shifts: How working with mindset and macro coaches helped me transform my approach to weight loss Compassion and Self-Empathy: The significance of treating oneself with compassion throughout the weight loss journeyContact 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

Welcome back to The French Weigh with your host, Karen Gombault. Ever feel like your mind is always on autopilot, tossing negative thoughts at you left and right? Today we're going to talk about Positive Intelligence, a coaching philosophy that I use in my every day life in order to respond to life's daily challenges with positive thoughts, instead of negative ones. So, what's Positive Intelligence*? Founded by Shirzad Chamine, this coaching philosophy combines neuroscience, performance science, cognitive behavioral psychology and more to help us navigate life's challenges with a positive mindset. Just like you'd train your muscles at the gym, you can train your brain with this method. It is 100% possible to build mental muscles that boost your performance, wellness, and relationships, having a ripple effect on every aspect of your life. We'll chat about the foundations and short exercises aimed at keeping those negative thoughts, aka “saboteurs”, in check. Think of these saboteurs as your inner critics—like my hyper-achiever and controller tendencies. Recognizing them is the first step to quieting them. We'll also talk about how to manage them - by tapping into your sage powers, you can handle stress like a pro and break through the mental roadblocks. Dive into the episode and discover how Positive Intelligence* can reshape your everyday challenges. "Mental fitness is your capacity to respond to life's challenges with a positive rather than negative mindset... So if you are going to the gym regularly to build your muscles that are on your body, mental fitness that is taught by Positive Intelligence* does the same thing. It builds that mental muscle." Key Takeaways From This EpisodeExplanation of mental fitness and how it compares to physical fitness in building mental muscles The concept of Positive Quotient* repetitions and their role in commanding the mind Identification and understanding of Saboteurs* Overview of the five Sage Powers*: empathy, explore, innovate, navigate, and activate Transformative client stories showcasing weight loss, improved relationships, and increased confidence Daily practices for reinforcing Positive Intelligence* principles through reflection and exercises© 2024 *Positive Intelligence, LLC. All rights reserved. POSITIVE INTELLIGENCE®, PQ®, PQ COACH™, CERTIFIED PQ COACH™, and P+ logo™ are trademarks of Positive Intelligence, LLC. DISCLAIMERS: The coach identified herein is an independent member of the PQ Coach program and not an employee, agent, or representative of Positive Intelligence, LLC.Contact Information and Recommended Resources The French Weigh One on One 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.

Welcome back to The French Weigh with your host, Karen Gombault. Today, let's talk about the fascinating world of the Tour de France and the learnings you can take away regarding your health and weight loss goals. If you haven't watched it – go binge the Netflix documentary on the mythical race. I loved it and as we roll into July 2024, it's the perfect time to chat about what these elite cyclists can teach us about our own weight loss journey. From the get-go, I was surprised to learn that the race is much more than just pedaling to the finish line. It's a strategic endeavor where teamwork and the dynamic between the leader and team play crucial roles. I drew so many parallels to weight loss here—it's really about having a clear goal and a support system. We'll cover how the riders deal with doubt and adversity, and how they show incredible grit and determination. Plus, I'll share why it's crucial to have a strategy tailored to your strengths, just like these cyclists do. And remember, when plans go awry—which they will—it's all about how you show up and adapt. Tune in to hear what the toughest bike race in the world can teach us. Enjoy the journey, celebrate the process, and keep pushing your limits. "Find something that works for you. There is never a one size fits all, ever. … play to your strengths, play also to things that you like and that you can stick with."Key Takeaways From This EpisodeOvercoming self-doubt is essential for success Navigating unforeseen challenges and setbacks using resilience and determination Discovering personal strengths and leveraging them for success in various goals Embracing the journey with gratitude and finding joy in the process Drawing parallels between elite sports training and weight loss strategies Viewing setbacks as learning opportunities and adapting accordingly Finding inner resilience and staying committed to your goalsContact 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.comInstagram

Bonjour, and welcome to another episode of The French Weigh with your host, Karen Gombault. Today, we've got a very important topic to explore—being your own cheerleader! Whether you're just starting your weight loss journey, midway through, or already at your goal weight, having someone cheering you on is crucial. I think no matter where we are in life, we could all use the extra support from someone on the sidelines, rooting us on. However, most of us don't have a coach whispering motivational lines in our ears 24/7. That's where becoming your own biggest fan comes in, and it's all about developing your internal cheerleader skills. Indeed, in midlife, weight loss can feel like climbing a massive mountain, especially with hormonal changes, past dieting mishaps, and health considerations. Your brain loves to remind you of how tough it is. Instead, let's counteract all the negative talk from the saboteur and make it our job to celebrate ourselves. Throughout this episode, I dive into practical tips on celebrating your small wins—those little steps forward that prove you're making progress, and the impact it has. From hitting your step goal to not overeating at a family buffet, it's essential to recognize and celebrate all these moments in your journey. And, remember, your opinion is what truly matters in your weight loss journey. I share personal stories and examples to illustrate the importance of standing firm in your own beliefs, despite what others might think or say. So, let's get into the habit of cheering ourselves on and valuing our own opinions. Stay positive, celebrate those wins, and be your own cheerleader. Until next time, keep thriving and keep that positive chatter going. Au revoir et à bientôt! “Your opinion is what matters in your weight loss journey. You know what is best for you. Your opinion matters. So listen to yourself, have your own back and please be your own cheerleader. And I guarantee that you will take and keep your weight off.” Key Takeaways From This EpisodePractical strategies for reversing negative thought patterns into positive ones Daily practice of celebrating small accomplishments to build a foundation of positive evidence Significance of maintaining a positive to negative thought ratio to support weight loss Real-life examples of small wins and how they contribute to overall success Importance of valuing your own opinion over others when making health and wellness decisions Techniques to stay motivated in social situations that may hinder your weight loss goals Developing a routine that aligns with personal health objectives, even during vacations or unexpected changes Encouragement to consistently back yourself up and maintain belief in your journey Contact Information and Recommended Resources The French Weigh One on One 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.

Bonjour, everyone, and welcome to another episode of The French Weigh with your host, Karen Gombault. In today's episode, we're talking about something that can truly transform your life—asking powerful questions. This might sound simple, but the questions you ask yourself make a world of difference in how you navigate life's challenges. My husband and I recently went golfing for the first time in a while, and let's just say, my irons weren't cooperating. I spent the whole game bombarding myself with negative thoughts like, "Why can't I get better?" and "Why don't I just give up?" But then it hit me—these negative questions were holding me back, big time. So, I decided to flip the script and ask myself empowering questions instead. That one small shift had a huge impact. By asking "How can I make this fun?" and "What one small change can I do differently?", I came up with a list of 20 fun and innovative ideas to improve my game. This technique is a game-changer for any struggle you're facing. Whether you're trying to lose weight or master a new skill, the quality of your questions will determine the quality of your results. "When you ask your brain negative questions, it's going to find all the evidence to support the negative question." I'll also explain how this ties into my coaching philosophy of Positive Intelligence. We'll touch on recognizing your saboteurs and tapping into your sage powers like empathy, curiosity, and innovation to flip those negative thoughts on their head. Grab your coffee, sit back, and let's explore how the right questions can set you on a path to a happier, healthier life.Key Takeaways From This Episode The transformative power of asking yourself quality questions and how it impacts life. Negative self-talk and comparisons can hinder progress in any endeavor. Recognizing negative thoughts and how they affect performance and well-being. Sage powers such as empathy, curiosity, and innovation can be used as tools for overcoming challenges. Practical ways to implement powerful questions in daily life for self-improvement and weight loss. Setting action goals rather than just outcome-based goals to drive consistent progress. Contact Information and Recommended Resources The French Weigh One on One CoachingYes! you CAN feel more confident, energetic and healthy as you age, even if right now it doesn't feel that way. You know if you could make lifestyle changes, lose some weight and generally feel healthier, you'd be able to enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever. Introducing, The French Weigh - Savor Life and Shed Pounds: The French Art of Mindful Living and Eating. Schedule your free call here. Stop Overating 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

Welcome back to another episode of The French Weigh with your host, Karen Gombault. I'm excited to share my latest adventures with you, and today's topic is one that's close to my heart—choosing your thoughts and showing up as your best self. In this episode, I get real and personal about my recent move and all the chaos that came with it. Imagine movers showing up a day early, a bank account mysteriously dipping into negative six figures, and our washing machine giving up the ghost—all within a span of a few weeks. Yep, things got intense! But this isn't just about my moving saga; it's about how I managed to keep my cool and navigate these challenges with positive thinking and deliberate action. I explore the concept of managing your mind and thoughts, a skill that I've cultivated over the years through coaching. You'll hear how I tackled each of these 'situations' (because they're not problems if you choose to think differently) and the mantra I kept repeating: "It is not a problem. We are going to find a solution." One of the key takeaways is the importance of deliberately choosing your thoughts. As I say in the episode, "Choosing how you want to think about something will change your life." I look at practical ways to shift from a victim mentality to proactive problem-solving using the five sage powers: curiosity, empathy, innovation, big picture thinking, and laser-focused action. Whether you're dealing with your own move or just everyday obstacles, this episode is packed with tips on how to show up as your most empowered self. So tune in, take a deep breath, and remember that you have the power to choose your thoughts and transform your life. Au revoir and talk to you soon! Key Takeaways From This Episode The skill of choosing how to think and its transformative impact Understanding the brain's default tendency to avoid risk and change The importance of setting boundaries in stressful situations Embracing curiosity and empathy in problem-solving Utilizing positive intelligence and sage powers in daily life Managing stress during significant life changes with coaching techniques The benefits of proactive and solution-focused thinking Appreciating the outcomes of intentional mindset shifts and decision-making Contact Information and Recommended Resources The French Weigh One on One CoachingYes! you CAN feel more confident, energetic and healthy as you age, even if right now it doesn't feel that way. You know if you could make lifestyle changes, lose some weight and generally feel healthier, you'd be able to enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever. Introducing, The French Weigh - Savor Life and Shed Pounds: The French Art of Mindful Living and Eating. Schedule your free call here. Stop Overeating Masterclass Imagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Learn More Here. Free Resource, the guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide Thriving You Weekly Newsletter Your weekly wellness boost delivered straight to your inbox.

Bonjour, everyone, and welcome to another episode of The French Weigh with your host, Karen Gombault. Today's episode is a special one as I'm greeting you from my brand-new office in the picturesque southern France. It's been quite a journey settling in, but I'm thrilled to return to our podcasting routine with fresh insights and a beautiful new backdrop.In this episode, we're diving into a topic that has been incredibly transformative for both my life and the lives of many of my clients—journaling. We'll discuss how this simple yet powerful practice ties into my coaching philosophy of Positive Intelligence. Positive Intelligence (coaching based on the work of Shirzad Chamine) revolves around understanding our saboteurs—the negative voices in our heads—and harnessing our sage powers like empathy, curiosity, innovation, and more. I'll walk you through my personal journaling routine, a practice I've fine tuned over many years. From the morning thought download to intentional thought creation, you'll learn how journaling can help you identify negative thoughts and replace them with empowering ones. We'll also explore the significance of asking powerful questions and how the quality of your questions can drastically improve your mental and emotional well-being. Whether you're already journaling or considering starting this beneficial habit, this episode is packed with practical tips and insights to help you harness the power of your own mind. So, grab your notebook, pour yourself a coffee, and let's uncover the impact journaling can have on your life. “Journaling helps us recognize when our saboteurs are present and how we can switch to a sage mindset.” Key Takeaways From This EpisodeImportance of journaling and the impact it has had on Karen's life, as well as the lives of her clients Explanation of negative and positive thought patterns Connection between journaling and recognizing negative thoughts Karen's journaling practice and daily routine Curiosity and empathy when it comes to investigating one's thoughts Generating positive or neutral thoughts to replace negative ones Examples of powerful questions for weight loss and other goalsContact Information and Recommended Resources The French Weigh One on One CoachingYes! you CAN feel more confident, energetic and healthy as you age, even if right now it doesn't feel that way. You know if you could stop the dieting cycle, make lifestyle changes, and generally feel healthier, you'd be able to lose the weight for good and enjoy this season of life more. Unlock timeless French secrets to shed those pounds and savor life with more joy and confidence than ever. Schedule your free call here. Free Resource, the guide “The French Art of Sustainable Weight Loss” at https://www.karengombault.com/thefrenchweighfreeguide Stop Overeating MasterclassImagine a Life Free from the Struggles of Overeating. This masterclass will equip you with the tools to achieve this freedom. Learn More Here.Thriving You Weekly NewsletterYour weekly wellness boost delivered straight to your inbox. Sign up here. Connect with Karen Gombault

In today's episode, Karen and Dr. Jessie Haymeyer dive into holistic wellness, focusing on mindset, nutrition, cravings, and the influence of your environment. Listen in to uncover insights and strategies for breaking free from all-or-nothing mindsets and managing cravings. Many examples come from European lifestyle, where both women live. Key takeaways:Mindset Matters: Dr. Haymeyer and Karen discuss the all-or-nothing mindset and its detrimental effects on health and weight management. They emphasize the need for personalized, sustainable changes over quick-fix solutions like fad diets. The conversation touches on the shame and obsession associated with behaviors this mindset causes and advocates for small, manageable changes tailored to individual lifestyles. Cravings: Dr. Haymeyer and Karen discuss the 5 primary reasons of cravings. Firstly, physiological factors like low blood sugar and insufficient sleep can trigger cravings, often leading to reactive eating. Nutrient deficiencies, especially in magnesium and omega-3 fatty acids, also play a significant role. Emotional triggers and environmental cues, such as stress eating and the availability of certain foods, further contribute to cravings. The conversation dives into how these factors can manifest differently for individuals and suggests approaches to address them, including dietary adjustments, supplementation, and mindfulness practices. Additionally, it emphasizes the importance of personalized strategies and gradual lifestyle changes to effectively manage cravings and promote overall well-being. Jessie concludes with her best choice principle (What is the best choice I can make right now?) and examples Listeners can find Dr. Jesse Haymeyer at wellempowered.com, where they can schedule a complimentary consultation and receive a 10% discount by mentioning Karen. Additionally, they can join Dr. Haymeyer's email list by texting "sign me up" to 312-967-8000, and follow her on Instagram @wellempowered for more insights and updates.

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/