Mental Fitness is your key to happiness & success
Do you find yourself getting in your way, sabotaging your career goals and happiness?
Do you wish you were more positive in challenging times?
We all do it. We all sabotage ourselves.
Our inner critic pipes up and stops us in our tracks or derails our plans.
But it doesn’t need to be that way.
In only eight weeks, you can learn how to stop sabotaging yourself and boost your mental fitness.
Through daily app-guided exercises and weekly group coaching, you will get better results, better relationships and a happier mind, fast.
This is for you if...
You doubt yourself and sabotage your progress and relationships
You tend to procrastinate or go round in circles
You feel overwhelmed and stressed under pressure
You have tried other courses and gained insight but have been unable to change
Over eight weeks of Mental Fitness coaching, you gain a toolbox of powerful strategies and simple, practical techniques to build your brain 'muscles'.
You become mentally stronger and form new, positive thinking habits to better handle all of life’s challenges.
Less stress and self-doubt (less overthinking and self-judgment)
Dramatically improved performance and productivity (calm, focused action)
Healthier relationships (with colleagues, clients and at home)
A calm, clear and happier mind (greater resilience, wellbeing and happiness)
Within 6-8 weeks of mental fitness training, you'd be able to see the brain changes in MRI imaging. It works fast and the changes you create last!
Do you want to know how? Read on!
"The most impactful training I ever experienced."
"This has been the most impactful training I ever experienced. You develop powerful mental muscles to deal with challenges with much less stress and greater clarity, creativity, and resilience."
Adam, Sales VP & GM, American Express
What is Mental Fitness (PQ)?
You know it's good for you to be physically fit. Life is better and you feel happier. You know how to get fitter. And you know you can measure it.
But how about your mental fitness? You could be more productive at work, more successful, less stressed. Easier to live with, perhaps. But how do you improve your mental fitness? And how do you measure it?
Mental Fitness is a measure of the strength of your positive mental muscles (Sage) versus the negative (Saboteur).
Your Saboteurs react to challenges in ways that generate negative emotions such as stress, disappointment, self-doubt, regret, anger, shame, guilt, or worry. They come in different guises - Judge, Avoider, Controller, Hyper-Achiever, Hyper-Rational, Hyper-Vigilant, Pleaser, Restless, Stickler, Victim and they are not helping!
Your Sage handles challenges through positive emotions like empathy, gratitude, curiosity, self-confidence, and calm, clear-headed, laser-focused action.
So who is in charge inside your head?
They are both at work, the Sage and the Saboteurs, and the balance of power between your negative Saboteurs and your positive Sage reflects your Positive Intelligence Quotient - your PQ, a measure of your mental fitness.
Your PQ score is the best predictor of how happy you are and how well you perform to your potential*.
You can increase your PQ significantly with practice. This programme helps you do that.
* Breakthrough research with 500k participants published in Shirzad Chamine’s bestselling book Positive Intelligence.
I am finally able to switch from inner critic to positive thinking
"I loved completing the Mental Fitness programme with Karen and have found it incredibly useful and life changing. After years of gaining insight and trying other courses, there have finally been actual changes in my mental health and ability to switch from inner critic to positive thinking. I feel confident and able to continue with this practice and use it with present and future challenges. Karen was a great coach, supporting us through the programme, encouraging us and advising when we were struggling with the exercises. Thank you!"
Laura - Project Manager
The 8-week PQ Mental Fitness Boot Camp
Build powerful habits for a positive and resilient mind
Most attempts at positive change fail because we stop at insight and don't build new habits. Sustained change towards a more positive mindset requires 'rewiring the brain' (= laying down neural pathways) to form new habits through consistent daily practice. And that's what this programme empowers you to do.
How it works
The Mental Fitness programme is designed like a boot camp and based on the latest research and insights from neuroscience, positive and cognitive psychology, and performance science for lasting change and optimal results.
It combines weekly video sessions and coaching with daily app-guided practices to boost your mental fitness and stop self-sabotage in its tracks. All video lessons and daily exercises are self-paced so you can easily work them into your personal schedule.
Weekly Focus - 1-hour Video Sessions
Learn the underlying theory and be guided through experiential exercises that deepen and personalise your understanding of the mental fitness tools you'll use each week.
Weekly Group Coaching Session + Closed Community Group
Seven weekly coach-led group coaching sessions for everyone to reflect, celebrate wins, discuss challenges, and answer any questions. In between sessions you will receive coach support, share and hold each other accountable in a closed group. (You can also opt to work through this programme 1:1)
Exclusive App Guiding Your Daily Practice
Each day a different focus for your 15-min daily practice is assigned through the personalised Positive Intelligence® app available exclusively to programme participants.
This builds one small mental muscle at a time, laying down new neural pathways to form lasting positive habits of your mind. The impact by the programme’s end is substantial. Even after the programme has finished – you still have access to all the tools and guidance on the app for twelve months.
Interactive PQ Gym
Innovative 10-second PQ Reps build your Self-Command muscle. You learn to be clear-headed and calm even in the midst of great challenges, able to command your mind to shift from a negative to a positive response.
The app tracks your daily progress against targets associated with neural pathway (muscle) formation. Personalised daily coaching tips continue to both encourage and challenge you to keep going.
Positive Intelligence Book
By Shirzad Chamine, the founder of Positive Intelligence and leader of Mental Fitness PQ growth. The best-selling book is essential reading for the programme. You will receive a digital copy and the audio book.
Experience immediate and sustained improvements in both your well-being AND performance.
Positive Intelligence® programme impact (data from 2000 2021/22 participants):
8 Weeks of Impactful Practice
Week 1 - Boost your Self-Command Muscle
In the first week you learn innovative 10-second PQ Reps that boost your self-command. With each PQ rep, you develop greater control over your mind, quiet the negative, and activate the positive region of your brain.
Week 2 & 3 - Intercept the Judge & Accomplice Saboteurs
You get to intercept your saboteurs the moment they try to hijack your thoughts, feelings, and actions. In preparation for this, you expose the lies, limiting beliefs and damage of your judge and saboteurs, so they can no longer fool you into thinking they are helpful to you.
In week 2, you'll intercept and weaken the most damaging Saboteur, the Judge. You discover how judging yourself, others, and circumstances is a key source of your stress and damaging to your performance.
Every villain has an accomplice! In week 3 you intercept and weaken the top accomplice to your Judge Saboteur, identified through a Saboteur Assessment from the following: Avoider, Controller, Hyper-Achiever, Hyper-Rational, Hyper-Vigilant, Pleaser, Restless, Stickler, Victim.
Week 4 & 5 - Shift from Saboteur to Sage
After weakening your Saboteurs, it is now time to strengthen your Sage, the counterpart to your Saboteurs. Your Sage lives in an entirely different part of your brain, generates all your positive emotions and helps you achieve peak performance through a calm and clear mind.
You practice the Sage Perspective that every outcome or circumstance can be turned into a gift and opportunity and replace draining self-judgment with energizing self-acceptance and empathy.
And you get to generate the gift through the five Sage powers (empathize, explore, innovate, navigate and activate). These 5 powers recombine to form all of the emotional intelligence competencies considered crucial to professional success.
Week 6 - Take clear-headed, laser-focused action
Use your Sage's Navigate and Activate powers to take clear-headed, laser-focused, decisive action. Align your actions with a deeper sense of meaning and purpose and act without fear or emotional distractions even in the midst of great crises.
Week 7 & 8 - Sustain the Momentum
In the final two weeks, you discover how to continue using your Mental Fitness tools for a variety of work and life applications and continue building your mental fitness with personalised exercises targeted at your chosen saboteur or sage powers. You can also access new modules on stress management, conflict management and energy/impact optimisation at work.
The next 8-week Mental Fitness group boot camp kicks off in early 2024!
Group coaching calls on Mondays (dates tbc). Get in touch to join the waitlist.
It's a truly life-changing programme (my clients' words!) which creates big shifts and lasting change for more impact AND well-being.
This is a small group programme for maximum impact (six places only)!
If you prefer to work 1:1 please get in touch for details (start at a date to suit you).
* Monthly payment plans are available *
Want to build your team's mental fitness?
Arrange a free strategy call to discuss how you can dramatically increase the impact and well-being of your team, fast, with the Positive Intelligence® programme for leaders and their teams.
Time stepping off the wheel to reframe thoughts and focus your energies and emotions is time very well spent!
"Before joining the Mental Fitness programme, I felt life overload, struggled to prioritise, and had lost any sense of achievement in my work.
Having taken time out each week to discuss how I affect my life instead of how my life affects me I feel more in control. I have also realised I’d forgotten how to take meaningful moments for myself. I now don’t let negative thoughts chip away at my achievements, reframe those and recognise the positive more. I have found a new belief that the best I can do in any given situation is enough.
I loved listening to everyone’s experience in our weekly group coaching calls. Our group was refreshingly honest and there was a real sense of humour and realism in our group chats. I found Karen calm, incisive and incredibly supportive and helpful.
I would highly recommend the mental fitness programme! I think busy professionals starting to feel the burn should learn that time stepping off the wheel to reframe thoughts and focus your energies and emotions is time very well spent."
Carolyn - NHS Consultant
Does it matter where I am located?We meet on Zoom (a free online platform) so I can coach you wherever you are in the world. If you live locally in-person coaching at my office can be arranged.
I have tried everything. How do I know this is going to work for me?If you have tried everything, then you’re more ready than ever. Everything else you tried has likely not got to the root of what you want and need in your dream career and what is keeping you stuck, which is the focus of my work. Many other programmes focus only on strategy (the last part of the puzzle), but strategy without unlocking your mindset and gaining clarity of what truly matters to you and what your strengths are is pointless. If you’re stuck on ‘figuring it all out’, and also need help with “how to”, then I am your lady.
Are you a professionally trained coach?Yes, absolutely. I have an accredited Life Coaching Diploma (Wellness Professionals at Work) and am a member of the Association for Coaching (AC). I adhere to its global code of ethics. I also have a certificate in Positive Psychology with the University of California, Berkeley and have completed the Co-Active Coaching Fundamentals course and Shirzad Chamine's 'Positive Intelligence' coaching programme.
I cannot pay the full amount all at once, can I pay in instalments?"You can pay in three installments if this helps you. The first installment is due before the first coaching session, the second before the 3rd coaching session and the third before the fifth coaching session.
How long is the programme? Can I do it over a longer time period?The programme consists of seven one-hour coaching sessions and in between session learning over 16 weeks. To keep momentum up, this is what I recommend (fortnightly sessions 1-6, session 7 after four weeks). If you prefer, we can meet every three or four weeks for our coaching sessions.
I now approach difficult situations in a way that has created real, positive change - in me and in whom I am dealing with
"I struggled with a busy head always thinking about what was or could go wrong. It seemed the only way to avoid chaos and failure. There was little room for positivity on my relentless journey to better myself.
Since participating in the Mental Fitness boot camp with Karen, I can control my busy head with quick PQ exercises and acknowledgement of my saboteurs. I now approach difficult situations in a way that has created real change not only in me but in whom I’m dealing with. I’ve had many more creative ideas for solving problems and am more open to possibilities. This has lifted a weight that I only noticed once it had gone, and I feel more positive about the future.
Karen was so easy to work with – genuine, cheerful, and intuitive. Always asking the right questions and bringing clarity to my answers.
It is a life-changing course and I’m really excited about my new skills becoming my natural new approach. Just in the last seven weeks, with my novice yellow belt mind skills, my colleagues and children have seen a much-improved version of me and how I approach work and life. Thank you so much!"
Anna - Business Owner
Life-changing on so many levels!
"Most of the trainings I’ve done fizzle out very quickly. I started this program a year ago and its impact on me keeps growing. It has been life changing on so many levels.
I’m so much more effective and have so much less stress in every area of my life — from blowing past revenue targets at work, to far more fulfilling relationships at home."
Bruce - VP Sales & Marketing
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