Foundations of Psychological Fitness

Ignite Your Capacity for Growth, Change and Emotional Freedom in Just 15 Minutes a Day!

With Psychological Fitness Training, you can build the psychological strength, endurance and flexibility to thrive no matter what life throws at you!

If you've ever felt like you've been battling headwinds as you pursue a more rewarding life, if you've struggled pursuing your goals or making changes in your life; or even worse, if you've ever felt like a failure for making changes you can't maintain - it's not your fault.

The problem is that those kinds of changes are really hard to make, and unless you're in the right condition, near impossible to maintain. Just like you need physical fitness to carry heavy loads and experience a vibrant life, you need a special kind of psychological fitness to make sustainable changes and enjoy a rewarding and fulfilling life.

Foundations of Psychological Fitness is a practical, science-based training program that will ignite your capacity for psychological fitness. And all you need is 15 minutes a day!

Here's the formula that powers Psychological Fitness Training

I've adapted practical behavioral strategies and proven mind/body approaches into 15 minute exercises that have been shown to trigger neurobiological changes. That means the changes you'll be making get wired right into your body.

With Foundations of Psychological Fitness, you'll learn how to practice self-care, stress-management, mindfulness, positivity and compassion. These 5 key practices can strengthen the 10 traits and 5 attitudes that I believe are the foundation for profound inner transformation.

The 10 traits psychological fitness practices can wire in are confidence, persistence, focus, resilience, vitality, fear-resistance, flexibility, willpower, equanimity and wisdom. And the 5 attitudes are optimism, graciousness, empathy, curiosity and self-efficacy (that's psychology-speak for believing in your ability to make things happen - like "The Little Engine That Could").

Imagine taking life on armed with all of those traits and attitudes!

Here's How it Works

I’ve created a 6-week program for you, adapting effective approaches to developing these traits and attitudes into simple video “workouts” you can stream from any device. And since they’ll only work if you work them, each class is about 15 minutes – so you can cultivate your psychological fitness quickly and easily – in and out, and get on with your day. Just follow my directions as I lead you in practical, but proven, breathing, thinking and reflection exercises, and allow change to occur at the cellular level.

If you’ve tried but haven’t been able to stick with a program or maintain results in the past, I created this training for you; it’s designed to be manageable and to fit seamlessly into your busy lifestyle; to take the thinking out of it for you; because I know you’ve already got plenty to think about. Life enhancement shouldn’t be a hassle.

Here’s what’s included:

When you purchase Foundations of Psychological Fitness you’ll instantly get access to the full program which consists of a new video for each day. Each week, you'll get 5 Core and 2 Optional lessons. Here’s what we’ll be doing:

Week 1
You’ll begin with self-care and basic self-regulation exercises, focusing on restoring healthful breathing patterns and balancing your autonomic nervous system; that’s your body’s inner control center. You’ll learn to manage stress and also how to put yourself in the calm but energized state where you’re optimized for peak performance. Week 1 lays the groundwork for the profound changes you’ll be making.

Week 2
This week, you’ll begin to fertilize the ground you prepared with an introduction to mindfulness, the “miracle grow” for your inner transformation. I’ve adapted foundational mindfulness exercises and highlighted the proven benefits of this ancient practice in a manner that’s practical for our modern lives. This week, you’ll also begin to dabble in positivity practice so that you can overcome your biological but no longer useful predisposition to negativity.

Week 3
This week I’ll help you unlock your capacity for mental, emotional and behavioral freedom by taking your mindfulness practice to the next level, where you’ll begin to work with the contents of your mind. Many people avoid coming face to face with their own minds, but this week you’ll learn how to “take yourself on”.

Week 4
I’ll show you exercises that strengthen your capacity to be the director of your own inner experience. I’ll also be integrating some more extended teaching segments this week with our practices so you’ll get the most understanding of the work we’re doing together. Too many people miss out on the profound benefits of these simple practices because they don’t realize their value; this week I’ll share some of the findings that compelled me to commit to these practices for life; and it has been one of the best and most rewarding decisions I’ve ever made.

Week 5
I’ll continue to combine brief lectures with practices as we get into more advanced applications of mindfulness and visualization, also beginning to discuss habits, cravings, willpower and the biological importance of compassion.

Week 6
By now, you’ll be comfortable with the ways to work out for psychological fitness through self-care, self-regulation, mindfulness, positivity and compassion exercises. We’ll conclude this program with practices that will help you put it all together. And I’ll also share some ideas for maintenance and continued growth.

Bonus Extras
As part of this program, you’ll also get access to a set of bonus maintenance practices you can use once you complete this program so the rewards will not only be sustainable – you’ll continue to grow, thrive and flourish!
So that means you get 42 separate classes, some lessons and some guided practices, where you sit 1:1 with me in my office. I designed these classes specifically for this program so they form a full and coherent program. Each class offers meaningful content in a manageable bite. Because I know that what stops so many of us from making the changes we want, or from starting a meditation practice, or from building new habits, is that we struggle to make the time and energy commitment. If that’s the case for you, as it was for me, I built this program with you in mind.

If you want to get a taste of what this course is like, scroll down to the bottom of this page where you'll find a detailed program syllabus. You can watch Lesson 1 for Free!

Is This Program for You?

If you've struggled trying to accomplish your goals, or to make or sustainable changes in your lifestyle, yes, this program is for you.

If you could use more confidence, better focus, or more willpower, yes, this program is for you.

If you need to be more adaptable, to bounce back from set-backs more easily, or to roll with the punches with less struggle, yes, this program is for you.

If fear has held you back in the past, but you want to “take life on” and stop avoiding the scary stuff, yes, this program is for you.

If you would like to have tools to help you manage troublesome thoughts and emotions, yes, this program is for you.

If you've been disappointed in yourself for repeating old patterns and reacting in unhelpful ways, and want a strategy for making new and more effective choices, yes, this program is for you.

If you’re ready to start a new chapter, to finally take care of yourself, or if you’re a late-bloomer who’s finally ready to show the world – and yourself – what you’re really made of, yes, this program is for you.

If you've heard all the buzz about mindfulness, positivity, or compassion and would like a simple way to integrate these proven and powerful practice into your life without taking over your life, well then, of course, this program is for you!

The Bottom Line

I’m offering you 42 classes, designed to be meaningful and manageable, so you’ll cultivate the traits and attitudes, and develop the habits that will support wellness in all areas of your life. You’ll learn strategies to manage stress in your body, create a daily mindfulness practice, work with the “scary” stuff like thoughts and emotions, to become more positive, and to experience the surprising but scientifically supported rewards of compassion. You’ll nourish the seeds of psychological fitness so you can make sustainable lifestyle changes, create the life you want, pursue your goals with gusto, and become the person you want to be. And at the end of 6-weeks, you’ll be equipped with the tools and techniques to continue your practice and your growth.

A 6-week retreat would cost you thousands of dollars, and you’d come home and experience culture shock – not knowing how to integrate what you learned into your real life. And learning this material in individual or group consultation would also cost you thousands of dollars, would take months and months of time-intensive and inconvenient sessions, and still might not equip you with a sustainable daily practice, or with the habits you need to make this material worth your while.

I thought very carefully when designing this program. The most important thing you need is to develop a practice you’ll be motivated to sustain, where you can experience the confidence and benefits of creating new healthy habits, because that’s the only way you’ll be able to get – and keep – the rewards you’re seeking. With Foundations of Psychological Fitness, you’ll start creating the framework for integrating a 15 minute a day practice into your life from day 1, so that at the end of 6-weeks, you’ll be ready, willing and able to experience lasting results. In 6-weeks, spending roughly 15 minutes a day with me, that’s what I’m offering you.

I want you to have realistic expectations. It takes time to develop fitness. Just like you wouldn't go from a sedentary lifestyle to running a marathon overnight, you're probably not going to experience profound overnight results when you begin your psychological fitness training. In this program, I'll guide you through the exercises that will build your psychological strength, endurance and flexibility. But those exercises will only work their neuroplastic magic if you practice them regularly. That's why I'm also offering you a framework to make your practice part of your daily routine. I designed this program to build your psychological fitness, and I've made it simple and practical, but the bottom line is that sticking with it is the critical part that's going to be up to you.

Foundations of Psychological Fitness gives you the inner fitness that will work like a gentle tailwind as you take life on. Stop battling headwinds and start thriving today!


"I have to say that I have always been reticent to try anything that involves any amount of quiet reflection. My thoughts have always been my enemies and saboteurs. I am pleasantly surprised that, after only a few sessions of the training, I have been much more comfortable with being in a quiet space. Not that I look forward to them, mind you, but I am not so full of dread when the TV is off. I have also found that any anxiety I feel has been more fleeting and much more manageable. I am only half-way through the program at this point and am really enjoying my time with Michelle. She is a real person who talks in real life terms. I feel like she is talking to me as opposed to performing for me. Thank you!" Jacque McGinn, Delmar, New York

"People stand to benefit a lot if they take the time to listen and try out your suggestions. What a wonderful sharing of tools to help people flourish more in their life." Selena Balick CPCC Delmar, NY

"Michelle provides a well thought out sequence of information and practices which build upon each other beautifully. Each segment has an immediately practical and useful application. With clarity, gentleness and buoyancy, Michelle Marks and her Bootcamp help move participants towards learning, understanding and applying new skills. Specifically in regards to how awareness and care of one's own biology can help establish empowering skills towards learning how to become and remain sensitive to and accountable for regulating ones own physical and emotional well-being.... As a Biodynamic Craniosacral Therapist, a body worker and a person who has been practicing meditation and who has also been in therapy for over 26 years, I am particularly enthused about how this program encourages understanding about and awareness of how the central nervous system works. These are personally empowering explorations." Genet, Adirondacks, New York

Your Instructor

Michelle Marks PhD
Michelle Marks PhD

Dr. Michelle Marks earned her Ph.D. in Clinical and School Psychology at Hofstra University in 1992. She completed a clinical internship in Rational-Emotive Behavior Therapy at the Albert Ellis Institute under Dr. Ellis, received training in Mind/Body Medicine at Harvard Medical School with Herbert Benson, and has completed certification courses in clinical hypnotherapy, biofeedback, energy psychology and life coaching. She has been on the faculties of Hofstra University and Mount Sinai School of Medicine; and received national recognition from the Social Security Administration for outstanding leadership and innovation in the areas of medical training, consultation, and mentoring for the New York State Division of Disability Determinations. Dr. Marks is also a Vanguard I graduate of former American Psychological Association president Martin EP Seligman's Authentic Happiness Coaching program and has been involved in positive psychology since the inception of the field. She has been a wellness columnist, consulted with spas, appeared as a lifestyle expert on local news stations and is the author of A Smorgasbord of Weight Control Tips . Over the course of the past several years, inspired by her own experience, she has been working to develop simple and manageable ways to help others tap into their astonishing personal power and use that to experience wellness, fulfillment and success.

"I know we each have a drive to thrive; to grow personally and improve our lives. And we should. We need to! Because when we don't thrive, we stagnate - and wither. I designed my online training programs to help people build their natural capacities to thrive - easily!"

Class Curriculum

Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
I would never want you to be unhappy! If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.

Important Note: This is an educational website. This training program does not substitute for therapy, counseling or treatment for any condition. If you are experiencing a psychiatric condition, significant emotional distress, or if you are under the care of a mental health professional, please do not participate in my training programs without consulting with that professional first.

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