the COACHING EXPERIENCE
MENTAL FITNESS COACHING
In a survey of over 2,000 Positive Intelligence program participants, after the initial 7 weeks of mental fitness training:
- 98% experienced emotional intelligence growth
- 92% reported being better at teamwork and collaboration
- 91% managed stress more effectively
- 90% used more mental and emotional energy more effectively
- 85% increased their happiness
- 84% were better at conflict management
2026 Shirzad Chamine and Positive Intelligence, Inc.
What 1:1 mental fitness coaching entails
This isn't talk therapy, and it isn't generic motivation. It's a structured process for building a skill: the ability to catch your mind's automatic patterns in real time, and intentionally choose a different response before the spiral, the shutdown, or the reaction you already know you'll regret.
The Foundation: Positive Intelligence (PQ)
We start with the neuroscience-backed PQ framework: identifying your specific Saboteurs, the automatic mental patterns running underneath your stress, self-criticism, and reactivity, and building the 3 core mental muscles that shift you out of that pattern and into clarity, creativity, and calm.
Daily practice, not just weekly insight
Real change doesn't happen in a single conversation once a week: it happens in the small, repeated moments in between. You'll have access to short, guided daily practices designed to build new neural pathways, so the shift becomes automatic instead of something you have to think your way into every time.
Where it gets personal: weekly 45-60 minute 1:1 or small group virtual coaching sessions
Each session is built around your life: the specific relationship, situation, or pattern you're navigating right now. This is where we take the framework and make it yours: identifying exactly how your Saboteurs show up for you, and practicing the tools in the context of what you're really dealing with.
Insight without follow-through doesn't change anything. Coaching helps to show you your blind spots and keep you honest about what you're practicing, where you're getting stuck, and what's actually shifting, so the work compounds instead of fading after a good conversation.
TESTIMONIAL
"Being in a constant flow state is the best way to describe this work"
I achieved all of the goals I set for myself during this program and began noticing a significant shift within the first week. By the fourth week, my wife and I were already experiencing meaningful improvements in our relationship as well, which wasn't one of my original goals but is a welcomed improvement.
Even during an exhausting week of leading my team and extensive travel, I feel more capable of operating with clarity and intention. When someone says something that would normally set me off, I’m better able to pause, respond thoughtfully, and move forward rather than getting caught in a reaction.
I’m becoming more effective at empathizing with others, communicating clearly, and setting boundaries without feeling the need to control every outcome. I came into this program with high EQ (emotional intelligence) and a deep understanding of psychology and human behavior, but the program has helped me develop an even greater sense of self-awareness and consistency in how I approach challenges.
Being in a constant flow state is the best way I can describe this work. I feel more in control of my responses, rather than feeling controlled by them.
This was one of the best investments I’ve made in my time, money, and personal development. I would absolutely recommend it to anyone looking to improve their mental fitness, strengthen their relationships, and create lasting positive change.
-Mike, Vice President, Global Technology Company
RELATIONSHIPS & MENTAL FITNESS COACHING
RELATIONSHIPS & MENTAL FITNESS
This isn't couples therapy.
It's something more precise.
Therapy explores the past.
This work interrupts the present.
Most recurring conflict in relationships isn't about the dishes, the schedule, or what was said last Tuesday. It's two people, each running automatic mental patterns built long before this relationship started, colliding at a subconscious level neither person fully understands.
You can't change their patterns. But yours are yours to shift. And when you do, the dynamic between you shifts too.
Whether you're working through conflict that keeps cycling back, the frustration of feeling chronically misunderstood and unheard, patterns of shutting down and avoiding, or the quiet distance that builds when one person is always performing and never fully present, mental fitness training gives you the tools to interrupt your half of the pattern in real time.
No couch. No blame. No diagnoses. Just a precise, research-backed framework for changing how you show up in the moments that matter most to the people who matter most.
HOW IT WORKS
Couples Mental Fitness Coaching: 6 months
● Each Individual will recieve private access to their own custom PQ Interactive App-Based Learning
● Weeks 1–8: One 1-hour learning module per week, plus 15 minutes of daily application
- Eight weekly couples coaching sessions: 75 minutes. Customized coaching for real-time implementation of PQ tools, focused on motivation, accountability, and applying concepts to each individual as well as the relationship.
● Weeks 9–24: 15 minutes of daily integration to reinforce the PQ model long-term
- Eight bi-weekly couples coaching sessions: 75 minutes
MENTAL FITNESS & WELLNESS COACHING
6 MONTHS of 1:1 COACHING
1:1 weekly and biweekly virtual coaching calls, 60 minutes per session
This program is a personalized, high-touch coaching experience designed to help you feel consistent, in control, and confident in your body, without starting over every few weeks. We simplify what’s been feeling overwhelming and build a way of eating, moving, and living that fits your busy life so your results aren’t something you have to constantly fight to maintain. Inside this work, you’ll learn how to fuel your body in a way that supports your energy, metabolism, and hormones, without tracking calories, restriction, or rigid meal plans. You’ll strengthen your relationship with food, your workouts, and your routines so they become something you trust, not something you second guess.
Most people struggle to stay consistent with their wellness routine because of constant inner pressure, self-criticism, and all-or-nothing thinking that pulls them off track. Through the integration of Positive Intelligence and psychology-based coaching, you’ll learn how to quiet the inner judge, navigate stress and negative emotions more effectively, and respond to challenges with clarity instead of reaction.
What This Looks Like in Practice
Month 1-3: weekly coaching
The program begins with the foundations of Mental Fitness (8 weeks) while incorporating small changes to your wellness routine.
Weekly private virtual coaching sessions with clear, manageable action steps
Ongoing support and check-ins between sessions
A simplified approach to nutrition using my signature Magic Plate Method (no tracking or meal plans)
Strategic guidance around strength training, movement, and recovery
Personalized support for organization for daily & weekly structure
Deep mindset work to identify and rewire self-sabotage patterns
Positive Intelligence tools to reduce inner criticism and increase emotional regulation
Month 4-6: bi-weekly coaching
After the foundations have been laid, we will work bi-weekly to continue to customize your plan according to your goals by focusing on topics such as sleep quality, continuing to build on your movement routine with the option to add on live virtual guided workouts, meal prep strategy, natural ways of supporting your hormones, mental fitness, stress management, and more.
FEUL YOUR MENTAL FITNESS
Mental fitness isn't just about the thoughts you have. It's also about giving your body the nourishment and energy it needs to feel and function well. I prioritize eating whole foods to support my brain, energy, strength, and overall wellness. And when possible, I like to start my day with a protein-rich, balanced breakfast that includes protein, fiber-rich complex carbohydrates, and healthy fats.
Why? Because how you fuel your morning can influence how you feel and function throughout the rest of the day.
A protein-rich breakfast can help:
Support steadier blood sugar throughout the day
Keep you fuller and more satisfied for longer
Reduce cravings for carbohydrates and sugar later in the day
Support focus and concentration so your brain has the fuel it needs
Support muscle maintenance and recovery by helping you distribute protein throughout the day
Research in women has found that higher-protein breakfasts can increase fullness and reduce food cravings compared with higher-carbohydrate breakfasts. Research also shows that adding protein to a carbohydrate-containing meal can reduce the post-meal glucose response in many adults.
But Real Life Happens
I don't believe eating well has to mean making your mornings more complicated. On busy mornings when sitting down to a full breakfast isn't realistic, I love making a quick, balanced shake with Equip Prime Protein. It's one of the products I personally use and genuinely love.
Each serving provides 21g of complete protein, including all nine essential amino acids. I also appreciate the simple ingredient approach, the naturally occurring collagen and gelatin, and the fact that it's dairy-free and gluten-free.
A few reasons I love it:
21g of complete protein per scoop
100% grass fed beef
Third party tested for heavy metals
All nine essential amino acids
Naturally occurring collagen and gelatin
Dairy-free, gluten-free, soy-free, whey-free,
Simple ingredient approach, no fillers, no artificial flavors
Easy to add to smoothies, coffee, and other recipes
HSA/FSA eligible
Now available: Equip for Kids!
It's not about replacing real food. It's about having a simple option that helps you stay nourished when life gets busy.
Use code SARAHLESKER15 or the link below for 15% off of your first purchase. If you don't like it, free returns for 30 days.
https://www.equipfoods.com/SARAHLESKER15
Disclosure: I am an Equip affiliate, which means I may earn a commission if you purchase through my link. My comissions do not impact the cost of the product. I only recommend products I personally use and genuinely like.
WELLNESS CLIENT SPOTLIGHTS
S"Before I reached out to you, I was skeptical about if this would work for me, but I've gotten way more out of this than I ever expected. My attuitude of how I feel about myself is getting better and better. I have so much more confidence and now I believe it when my husband tells me I'm beautiful. I have confidence in my workouts and am no longer scared of the weight room at the gym. My mental state has changed in regards to my relationship with food, how I face challenges at work, and especially with my interactions with my husband. It feels like our honeymoon phase is back! Your magic plate method takes the complexities out of eating which makes it so much less stressful: the whole family loves it too."
Pictured below: the result of consistency that continues beyond the coaching
Left: before the 10 week program (size 14)
Right: 4 months after the completion of the program (size 6)
*There has been no use of weight loss shots or peptides during this transformation
"Working with Sarah has been an incredible, unforgettable, and life changing experience. She is knowledgeable, supportive, and truly passionate about helping others improve their health and well-being. I already started my health journey 2 years ago and lost 35 pounds. I was at a plateau for months and doing everything right such as counting calories, sleep, and exercise. I didn’t think there was anything else that could help me. I even had a couple visits with a nutritionist. I was at a loss. But then I messaged Sarah and it was one of the best decisions I made for myself.
Her guidance has helped me build healthier habits, make better choices, and feel more confident not only in my wellness journey but in myself. The magic plate has truly been amazing. She also provided valuable guidance on strength training, helping me feel stronger, more capable, and confident in the gym. Even doing zoom strength training sessions with me.
I am currently on week 3 of PQ coaching with her. It has improved my mental health and stress in so many ways. I am more self aware, calm, and have more emotional control in my life. Finding out what your saboteurs are is also life changing. I can’t wait to learn more about this in the upcoming weeks. Sarah takes the time to listen, personalize her approach, and provide encouragement every step of the way. Her positivity, expertise, and genuine care make all the difference. I highly recommend Sarah to anyone looking for a dedicated and inspiring health coach or PQ coach. She has changed my life for the better! I am so thankful for her and can’t thank her enough!"
Pictured below:
Left: week 2 progress photo. Right: week 10 progress photo
*There has been no use of weight loss shots or peptides during this transformation
"Working with you has been one of the best things I’ve done for myself as a mom and as a woman. You taught me what real nourishment looks like for women 40+, especially those of us juggling a million things. You broke everything down in a way that made sense and actually felt doable with three little kids.
What I love most is that you gave me quick, realistic ways to care for myself that doesn't include hours of meal prep, or spending half of my life at the gym. I was already working out 4-5 days per week, but you helped me understand what a 40+ body really needs to stay strong, balanced, and energized. I honestly feel like I finally have tools that fit my real life. I feel nourished, stronger, and more in control of my energy than I have in years."
Pictured below:
Left: week 2 progress photo. Right: week 10 progress photo
Client Testimonial: Overcoming Self Sabotage
FREQUENTLY ASKED QUESTIONS
How is this different from other coaching or online programs?
Most programs focus only on what to do and provide temporary rigid guidelines that aren't sustainable. This work gives you the right tools, and focuses on why it’s been hard to do it consistently. This isn’t a one-size-fits-all plan. It’s a personalized, supportive approach that helps you create change that actually lasts.
What Kind of Results Can I Expect?
Most women come to me because they want to change their body composition and feel more confident in their skin: that absolutely happens. But what surprises most clients is that the transformation goes far beyond the physical. Physically, many women experience:
✔More stable energy throughout the day
✔Improved body composition and strength
✔Less bloating and inflammation
✔A better relationship with food
✔More confidence in how they look and feel
But the deeper transformation is internal:
✔Feeling calmer and more grounded in your body
✔Less self-criticism and second-guessing
✔Greater consistency without forcing it
✔A clearer understanding of what your body actually needs
✔More confidence in your choices without guilt or perfectionism
How much time does this take each week?
This program is designed to fit into real life rather than add to your stress. The focus is on small, sustainable shifts that create lasting change, not time-consuming routines. At the end of each session, we will review the action steps and ensure that they feel feasable to you while looking at your schedule for the week ahead.
What if I miss my action steps for the week?
That’s okay, and it’s actually part of the process! This work isn’t about perfection or checking boxes. It’s about awareness, consistency, and learning how to respond when life gets in the way. If you miss an action step, we don’t “start over” or pile on guilt. We look at what happened, what got in the way, and adjust moving forward. Often, these moments are where the most insight happens because they show us the real patterns, pressures, or habits that need support.
Progress here is built through honesty and curiosity, not perfection. You’re never behind: we simply meet you where you are and move forward from there.
Do I have to follow a strict diet or give up foods I love?
Nope! This is not a diet, and there are no "good" or "bad" foods. You’ll learn how to visually build balanced meals, understand how your body responds to food, and make choices that support your energy and goals without restriction or guilt. The goal is to feel confident around food, not controlled by it.
Do you offer payment plans?
Payment plans of up to 3 payments are available.
How do I get started?
Simply reach out using the link below to schedule a complimentary call. We’ll talk through your goals, what’s been getting in the way, and whether this program is the right fit for you.
Call 908-229-4467
Email: contact.sarahlesker.com
Site: www.sarahlesker.com