MENTAL FITNESS 7-WEEK PROGRAM

We help women who are high-functioning on the outside but internally battling self-doubt, overthinking, and an unforgiving inner critic.

They appear capable and accomplished, yet their minds rarely rest. They second-guess decisions, carry invisible pressure to be perfect, and struggle to quiet the mental noise.

They want clarity, confidence, and emotional resilience -but instead feel trapped in cycles of stress, people-pleasing, and self-judgment.

They know they are capable of more, yet something keeps holding them back.

Does this sound like you? There is a different way to live and lead...

MENTAL FITNESS PQ (POSITIVE INTELLIGENCE) 7-WEEK PROGRAM

Duration: 7-week program

Weekly Group Sessions facilitated by Master Coach Liliane de Vries

Next available course dates:

Jun 2. 2026 – Jul 14, 2026

Sept 22, 2026 – Nov 3, 2026

Program Structure:

• Welcome Video Friday before the start of Week 1

• Saturdays you will be sent your Week content for each following week which includes:

• Weekly video lessons to prepare for the week

• Audio version

• Three 5-minute guided mindfulness exercises

• Daily journal

• Links and/or downloadable worksheets if needed

• Live group calls – Tuesdays 8:00-9:00 am PDT

• Join WhatsApp Community Group

What You Will Learn

Throughout the 7-week program, you will:

• Understand Thoughts and Their Origins: Learn where your thoughts come from and how they influence your mental state.

• Uncover Negative Self-Talk: Identify the roots of your negative self-talk and gain insights into your self-perception.

• Recognize and Manage Negative Chatter: Develop the ability to recognize negative thoughts and explore five alternative choices to command your mind effectively.

• Create a Personal Fitness Center for Your Mind: Establish a routine that fits your schedule, allowing you to commit to mental fitness without added stress.

• Build New Neural Pathways: Practice exercises designed to foster a positive mindset naturally.

• Monitor Your Progress: Regularly assess your progress and make necessary adjustments to ensure continuous improvement.

• Implement and Sustain New Habits: Introduce and solidify new habits that enhance both your mental and physical well-being.

Additional Program Features

• Lifework: Engage in structured exercises for you to put the learning into practice each week

• Weekly Videos: Receive weekly videos prior to group meetings to learn and come prepared with practice and questions.

• BONUS Private Session: Liliane, your Master Coach, will meet with you one-on-one on your 7th week

Module 1 - The Foundation of Mental Fitness

Overview: Gain a foundational understanding of mental fitness and its importance in your daily life.

Objectives: Understand the meaning of PQ (Positive Intelligence), Mental Recovery, Mental Resilience, and the WHY behind the importance of Mental Wellness

For many of us, negative self-talk has seamlessly woven itself into our daily dialogue. In this module, we will delve into the factors contributing to negative self-talk, exploring the ten influences that command your thoughts and impact your well-being. You will gain insights into recognizing these influences, understand their role, and begin the process of self-command to reshape your mindset.

• Understand what thoughts are and where they come from

• Uncover the origins of your negative self-talk so that you have a better understanding of yourself

• Practice the art of recognizing the negative chatter and the 5 alternate choices you have so that you begin self-commanding your mind

Module 2 - The Thought Navigator: Charting Positive Pathways

Overview: Learn to distinguish between negative and positive thoughts, and their impact on your mindset.

Objectives: Differentiate between Sabotaging Thoughts and Sage Thoughts. Begin to notice what you are saying and thinking and the impact this has on you. Observe the response you have to those thoughts.

Our thoughts can be our greatest allies or our worst enemies. In this module, you'll learn to differentiate between negative and positive thoughts, and how they influence your mindset. By recognizing the distinction, you'll start to shift your focus toward more empowering thoughts.

• Differentiate between Sabotaging Thoughts and Sage Thoughts so that you can begin noticing the impact of your internal dialogue on your mental state.

• Recognize and observe your responses to these thoughts so that you can start making conscious choices that enhance your mental fitness.

• Practice identifying the language of your thoughts so that you can gradually shift towards a more positive mindset.

Module 3 - The Master Saboteur: Unmasking Your Inner Critic

Overview: Identify the primary saboteur that undermines your mental well-being.

Objectives: Get clear on your personal master saboteur and what it looks like, sounds like and how sly it is. Learn to understand its purpose in your life and how to handle it. Begin defining that voice clearly in the week to come.

Every person has a primary saboteur that undermines their mental well-being. In this module, you'll identify your own Master Saboteur and understand its role in your life. You'll learn how to recognize its voice and begin the process of disarming its influence.

• Identify your personal Master Saboteur so that you can clearly understand its characteristics and the ways it sabotages you.

• Understand the purpose of the Master Saboteur in your life so that you can begin to manage and reduce its negative impact.

• Develop strategies to handle your Master Saboteur so that you can start reclaiming control over your thoughts and actions.

Module 4 - The Saboteur Squad: Identifying the 9 Accomplices

Overview: Discover the nine accomplice saboteurs and how they collaborate to affect your mental state.

Objectives: Obtain a personal report of who is commanding your mind and learn some possible origins of these thoughts. Define the lies behind these powerful thoughts. Begin defining how they work with your master saboteur and how to catch them in the act. Get familiar with their language and intentions. Maybe even discover their origin?

Beyond the Master Saboteur, there are nine accomplices that work together to affect your mental state. In this module, you'll explore these accomplice saboteurs and their tactics. Understanding their collective influence will help you weaken their grip on your mindset.

• Obtain a personal report on the nine accomplice saboteurs so that you can identify who is commanding your mind.

• Define the lies and origins behind these saboteurs so that you can begin to dismantle their influence.

Learn to catch these saboteurs in action so that you can interrupt their impact on your mental well-being.

Module 5 - The 5 Sage Powers: Cultivating Inner Strength

Overview: Explore the five sage powers that can help you counteract your saboteurs and enhance your mental fitness.

Objectives: Explore the Sage Perspective. Define how to begin applying the 5 powers. Practice and find new ways to handle the stressors, challenges, and triggers in your life with a positive outcome. Celebrate your wins.

To counteract the saboteurs, you must develop your Sage Powers. In this module, you'll explore the five Sage Powers that can enhance your mental fitness. By embracing these powers, you'll learn how to turn challenges into opportunities for growth

• Explore the Sage Perspective so that you can see your challenges through a more empowering lens.

• Begin applying the 5 Sage Powers so that you can handle stressors, challenges, and triggers with positive outcomes.

• Celebrate your wins so that you reinforce the progress you're making toward a stronger mental fitness.

Module 6 - PQ Reps: A Fit Mind is a Goldmine

Overview: Engage in mental exercises (PQ Reps) designed to strengthen your mental muscles.

Objectives: Obtain clarity on the science behind the mental fitness exercises and how this can change your life. Take the exercises that we have been doing and modify them to suit your own mental fitness plan.

Lasting positive change requires 20% insight and 80% mental muscle that requires daily mental fitness. In this module, you will apply the learning from the previous module and formulate a game plan that creates success after only 6-8 weeks of practice. You will be provided with a structured and easy-to-follow plan to keep your mental fitness in top shape.

• Create your own personal fitness center for your mind, so that you know exactly why, where, and when you can commit to results

• Design a plan that works to fit your schedule so that there is ease and no further stress

• Practice the exercises designed to build new neural pathways so that you naturally end up with a positive mindset

Module 7 - The Roadmap to Mental Mastery - Private One-on-One Session

Overview: Solidify your commitment to ongoing mental fitness practices.

Objectives: Put all the learning into balanced practice and begin mastering the PQ mindset. Get all your questions answered and know where you will lean in more to get the most out of a new practice for yourself.

The final module is all about solidifying your commitment to ongoing mental fitness. You'll put all your learning into practice, ensuring that you have the tools and mindset to continue your journey with confidence. This week includes your personal one-on-one session with Master Coach Liliane de Vries.

• Review and reinforce your understanding of PQ and mental fitness so that you can confidently move forward.

• Create a balanced practice plan so that you can maintain and enhance your mental fitness long-term.

• Get personalized guidance and answers to your questions so that you feel supported and prepared to continue your journey.

Breakthrough Research

Alive with Liliane & Positive Intelligence have come together to bring Women an opportunity to learn the proven science behind building grey matter in our brain, where it matters, and reducing it where it sabotages us. Self-commanding our thoughts brings us closer to joy and healthier choices.

The breakthrough contribution of Positive Intelligence research is through factor analysis to discover the core factors that impact both performance and wellbeing. This research revealed that there are only 10 negative response factors (10 Saboteurs) and only 5 positive response factors (5 Sage powers).

Discovering these root-level factors of performance and wellbeing dramatically simplifies personal and professional development. Intercepting one’s Saboteur and activating one’s Sage automatically results in a wide array of impacts including stress management, relationship improvement, performance, selling and persuasion, creativity, leadership, resilience, and happiness. This is because we are rewiring the brain at the root level rather than treating symptoms.

You have two very different regions in your brain

Recent advances in functional MRI (fMRI), which measures how neural activity changes blood flow, have allowed scientists and psychologists to witness the real-time working of the brain for the very first time. We are now able to pinpoint the regions of the brain involved in producing different thoughts or feelings and identify the neural functions involved with the activation of Saboteurs and the Sage.

The Thrive Region: Your Inner Sage

Your Sage lives in an entirely different region of your brain, the middle prefrontal cortex, “empathy circuitry”, and parts of the right brain. It generates positive emotions while handling life’s challenges. These include empathy, compassion, gratitude, curiosity, joy of creativity, and calm, clear-headed laser-focused action. This region is wired for creativity and big picture awareness of what is important and the best course of action.

Activating this region results in release of endorphins that counter the negative impacts of stress-induced cortisol.

The Survive Region: Your Inner Saboteurs

Saboteurs are the voices in your head that generate negative emotions when you handle life’s challenges. They exist in the brainstem, limbic system, and parts of the left brain. They produce much of your stress, anxiety, self-doubt, anger, shame, guilt, frustration, and mind chatter. These negative emotions are only helpful for a second as they alert you to dangers or issues. However, staying in these emotions hurts your ability to see clearly and choose the most impactful response.

Neuroplasticity

The Key to Shifting the Balance of Power

Your brain is made up of neurons. When a signal travels down a neuron, it results in activation of other neurons based on synapses that connect neurons. But there are multiple choices for which direction the signal would travel. The question is which neuron will be activated. Every time a neuron activates another neuron, they become more closely wired together, making it more likely that the signal will go in that direction the next time around. This constitutes a “neural pathway.”

This is how a repeated action becomes an automatic habit. In Positive Intelligence, we use the powerful 10-second PQ Rep technique as a way of intercepting the old Saboteur responses, so we can pause and choose a new Sage response. Repetition results in Sage neural pathways (muscles) to counter the old Saboteur muscles. That is why our training results in sustained change, as opposed to results fading over time. Mental fitness is about building mental muscles and not just stopping at insights.

Building New Neural Pathways

Mental fitness is increased when new mental muscles are strengthened through positive habits. Our program focuses on growing three specific mental muscles, which become visible as new neural pathways in MRI imaging within 8 weeks of practice.

Saboteur 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

Boost your ability to command your mind to quiet the Saboteur region and amplify the Sage region. Using simple daily exercises, you learn to run your brain, rather than allow your Saboteur-hijacked brain to run you.

Sage Muscle

Your Sage is the one in you that handles challenges with a clear and calm mind, and positive emotions. Your Sage accesses 5 positive powers. For peak performance, you learn to boost all 5 powers and know when to use which power.

Validated by 500,000+ Participants

Our program is based on research with more than 500,000 participants from 50 countries, including CEOs, students, elite athletes, and sales, operations, and technology teams

Measure Your Mental Fitness

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