Hi lovely,

 

One of the biggest lessons I’ve learnt—both through my own weight-loss journey and from working with women over many years—is that we often wait until we feel motivated before we take action. 

 

But motivation comes and goes. What we can influence much more quickly is our state. 

 

Sometimes a few small changes to our body, posture or breathing can completely shift how we feel. 

 

So this week’s ONE THING is…

MANAGE YOUR STATE

We often believe our emotions simply happen to us. 

We wake up tired, overwhelmed, frustrated or flat, and assume that’s just how the day will unfold.

 

But your emotional state isn’t only created by your thoughts. 

 

It’s also influenced by your physiology—how you’re breathing, how you’re standing, how you’re moving, and where your attention is focused.

 

After weight-loss surgery, your body is going through enormous changes. 

There will be days when your energy is lower, your confidence wobbles, or life feels overwhelming. 

That’s completely normal.

 

The good news is that you don’t have to stay stuck there.

 

By changing your physiology first, you can often change how you feel. 

 

Standing taller, taking slow deep breaths, going for a short walk, stretching your body, smiling, or simply lifting your gaze can send powerful signals to your brain that you’re safe, capable and ready to move forward.

 

Managing your state isn’t about pretending everything is perfect. It’s about giving yourself the best chance to respond to life rather than react to it.

This week’s practice — PAUSE · RESET · CHOOSE

Step 1 — PAUSE

The next time you notice yourself feeling stressed, flat or discouraged, stop for a moment and ask yourself:

 

“How am I holding my body right now?”

 

Notice your posture, your breathing and the tension you’re carrying.

 

Awareness is the first step.

Step 2 — RESET

Choose one simple way to change your physiology.

 

You could: 

  • stand tall and roll your shoulders back 
  • take five slow, deep breaths 
  • stretch your body 
  • walk outside for five minutes 
  • put on music and move 
  • smile—even if you don’t quite feel like it yet.

These tiny actions can interrupt the stress response and create space for a different experience.

Step 3 — CHOOSE

Now ask yourself:

 

“How do I want to show up for the rest of today?”

 

Choose one feeling you’d like to lean into—calm, confident, patient, hopeful or determined—and let your actions reflect that choice.

 

You may not control everything that happens, but you can influence the state you bring to it.

A small reflective coaching question

What simple change to your body or breathing helps you feel more like the woman you want to be?

Your weekly mantra:

A note from me.

Confidence isn’t only built by what you achieve. It’s also built by how often you remind yourself that you can shift, reset and begin again.

 

Some days won’t go to plan—and that’s okay. 

The important thing is remembering you have more influence than you think. 

 

Sometimes the quickest way to change your mindset is to change your body first.

Helen xo

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