Mental Fitness

Mental Fitness: How to grow the three core mental muscles to thrive in challenging times

Mental fitness is a measure of the strength of your positive mental muscles (Sage) versus the negative (Saboteur). PQ is the measure of your Mental Fitness. It’s the best predictor of how happy you are and how well you perform relative to your potential. 

With practice, you can boost your PQ!

Join me and learn how to use the power of mental fitness to MASTER your thoughts, feelings, and behaviors…

And then use these tools to instantly shift your capacity to respond to life’s challenges with a positive rather than negative mindset. 

Over 6 weeks we’ll work through a program that will teach you how to do this in your life, every day.

My name is Susan Crawford and I’ll be your mental fitness coach and program facilitator. I’m a former social worker who is a trained Co-Active coach, certified in adult education and emotional intelligence (EQ-i 2.0). As a graduate of this program myself, I’ve used these tools in my personal and professional life and have noticed an immediate and powerful shift in my thoughts and behaviors as a result. I want this for you too.

Here’s what you’ll learn:

3 core muscles constitute your mental fitness:

Saboteurs Interceptor Muscle

Your Saboteurs generate all your negative emotions, including stress, anxiety, self-doubt, anger, avoidance, procrastination, insensitivity or discontent. Mental fitness requires the ability to intercept and discredit the Saboteurs.

Self-Command Muscle

You’re not in full command of your mind. If you were, you would choose to entirely silence the Saboteurs in your head. You would choose to not stress out over what you can’t control, push away self-doubts, recover from disappointments immediately, and spend little time in anger, regret or blame.

PQ Reps are innovative 10-second exercises which build up this crucial Self-Command muscle in the brain. You learn to run your brain, rather than allow your Saboteur-hijacked brain to run you.

This is powerful stuff! How do I know? Because I’ve gone through the program and use the tools EVERY. DAMN. DAY!

And now I want to share them with you.

Sage Muscle

Your Sage is the one in you that handles challenges with a clear and calm mind and positive emotions. It also has access to your 5 primary powers. 

All you need to paint any canvas is 3 primary colours. Similarly, through factor analysis research we’ve discovered that there are only 5 Primary Powers: Empathize, Explore, Innovate, Navigate and Activate.

For Peak performance, you learn to boost all 5 powers and know when to use which power. 

Here’s What Participants Are Saying

Y’all I am LOVING the PQ app. Sneaking away for 5 mins (seemed impossible) to score some pq reps was incredible. Just being in the moment and present was exactly what I didn’t know I needed.


So helpful to interrupt myself when I was going down a spiral, especially when I’m awake at night or leading up to a stressful meeting. Not having to feel defensive and trying to appreciate things with curiosity…I’m working on it and the reframing but the interrupting is SO helpful!


My saboteurs are very sneaky, but I have a strong Sage that just needs to strengthen their voice more. And PQreps are so quick to do!


I didn’t realize it would be as deep as it is, but it’s rewarding because it means I’m actually doing something in depth for once, vs just scratching the surface.


I bet you’ve got a bunch of questions. I’ve taken the liberty of answering some of them below.

*****How long is the PQ Program?

The program is 6 weeks long…BUT…before you freak out thinking “ain’t nobody got time for that” let me assure you – the time investment is low, the impact is high. 

Each week you’ll receive an engaging 1-hour video session led by Shirzad Chamine. With experiential exercises that deepen and personalize your understanding of the mental fitness tools you will be motivated, inspired, and ready for the week’s practices.

Throughout the week, invest about 15 minutes per day of practice guided by the Positive Intelligence app designed exclusively for this program. 

Attend the weekly 1 hour Pod Calls with your group, led by Coach Susan Crawford, for a chance to reflect and discuss the exercises, your challenges, successes, and insights.

*****Where and when?

Inquire about upcoming dates (new cohorts are available weekly) and registering as there’s only 6 seats available in each group.

Have a small group, team, or some friends who want to participate? 

Schedule a private cohort.

****Are there any bonuses?

You’ll begin with a Saboteur Assessment introducing you to your Saboteurs and how they operate.

You’ll also have immediate access to the PQ app so you can get started on building your PQ muscles using the interactive PQ Gym and Daily Progress Tracking! In this exclusive App you’ll get daily practice to help you lay new neural pathways to form lasting positive habits of your mind. 

You’ll also get a private discussion board for your PQ Pod to ask questions, encourage and learn from one another. 

What’s more…

You get the first 8 chapters of the audio book Positive Intelligence by Shirzad Chamine. It’s sold out in stores so this is a HUGE bonus.

****What Now?
Are you a HELL YES?  Awesome. I love the feeling of a Hell Yes, don’t you? Send me a message saying I’M IN and I’ll send you a payment link to hold your spot. Plus I’ll get you started on some pre work so you’re not just twiddling your thumbs before we start. 

Are you a MAYBE? You want to, but there’s something holding you back. Let’s talk about it. Send me a message or request a call. Happy to answer any questions, help you work through a block, or just get to know you better to see if this program is a fit. 

Are you a NO? That’s okay, too. Just let me know that it’s not for you, or it’s not the right time so I can keep your spot open for another participant. Feel free to offer feedback as it often helps with my marketing and program implementation. 

First come, first served.

Your Coach,