8-Class Series

Emotional Fitness for Mental Health

Explore, practice, and adopt the seven traits of emotional fitness to become the best version of yourself.

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Interactive group classes, held weekly

Emotional Fitness is your self-care practice for mental health.

With our team’s research and expertise, we have identified what differentiates those who feel in control of their everyday mental health from those who struggle. The answer? The seven traits of emotional fitness.

Emotional Fitness for Mental Health is a hands-on, therapist-led, 8-class practice where you will proactively train each of these seven traits. With the support of your Coa community, you will learn to challenge your mental limitations and develop a more resilient, grounded, and confident you.

Are you ready to work on your mental health?

When you train your emotional fitness, you create a practice of honoring your mental wellbeing and developing powerful habits that allow you to grow.

Whether you’ve never been to therapy, are new to therapy, or have been going for years, Coa’s Emotional Fitness for Mental Health practice is designed for those with a desire to learn and grow: for themselves, their family, and their community.

Build a Practice

You’re ready to take your mental wellbeing to the next level and learn the practical skills to build an ongoing emotional fitness practice.

Build Community

You recognize the power of a well-structured, meaningful, and intentional community to support your emotional fitness journey.

What you'll learn in 8 classes.

What you'll learn in 8 classes.

Interactive, engaging, and expert-led classes combine our research with hands-on exercises and tools you can apply to your life, immediately.

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Reflection & Integration

You’ve learned all 7 traits of emotional fitness...now what? This class will guide you through the most important part of continued practice — implementing what you’ve learned into your daily routine.

In this session you will: 

  • Learn common challenges for developing everyday emotional fitness 
  • Discover ways to implement what you’ve learned into your everyday life
  • Walk away with an actionable emotional fitness routine to continue your growth

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Foundations

Starting an emotional fitness practice is a little like going into a gym for the first time — we don’t know what all the exercises are and if we don’t master form first, we might not get the full benefit. Foundations class kicks off the core training you need to get started.

In this session you will:

  • Meet and connect with your Coa cohort
  • Learn the seven traits of emotional fitness that you’ll strengthen in eight weeks
  • Learn what vulnerability has to do with a leaky faucet

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions
*Coa proprietary framework

Self-Awareness

Research shows that 95 percent of people believe that they're self-aware, but only about 10 to 15 percent really are. As the core of all emotional fitness, self-awareness is critical in supporting your development of the other traits.

In this session you will:

  • Answer: are you really as self-aware as you imagine?
  • Explore what your feelings toward others can teach you about yourself
  • Get to know the 3-J’s of self-awareness*
*Coa proprietary framework

Empathy

Empathy enables us to build meaningful relationships by listening to and understanding others, even when it’s difficult. In this class, you’ll learn how to understand and meet the needs of those you spend time with.

In this session you will:

  • Dive into your unique, empathetic style
  • Level up your understanding of people’s needs using the PASSGO Framework
*
  • Walk away with actionable tools to increase sustainable empathy in your life
*Coa proprietary framework

Mindfulness

For those of you committed to personal and relational growth, you’ll often find yourself doing things for the first time; meaning that the best option is rarely the most comfortable. Mindfulness helps you find comfort in discomfort and make the right decision, instead of the most comfortable one.

In this session you will: 

  • Understand the psychology behind discomfort and the common ways people respond to it
  • Discover different ways to lean into your discomfort instead of avoiding it
  • Practice using the Discomfort Dial* as a daily habit for managing discomfort
*Coa proprietary framework

Curiosity

Curiosity is the ability to pursue growth over defensiveness. By learning to pause, ask the right questions, and model the habits of curiosity, you will turn difficult conversations into growth opportunities.

In this session you will: 

  • Understand your unique defense-mechanisms and how to overcome them
  • Learn what questions to ask to avoid defensiveness 
  • Practice your curiosity as you move up the Curiosity Ladder*
*Coa proprietary framework

Play

Despite the joy that play can bring, it is often thought of as a frivolous nice-to-have as adults. Incorporating authentic play as a habit sparks spontaneity and creativity, and is a crucial part of emotional and interpersonal health. Plus, it makes life a lot more fun.

In this session you will: 

  • Play, of course!
  • Learn why play can be challenging and how to lean into play for connection
  • Discover and develop your authentic form of play

Resilience

In life, you will invariably face setbacks, challenges, and failures. The people who succeed are not those who avoid these things, but those who are able to bounce back. Learn to set yourself up for success by building habits and practices for resilience.

In this session you will:

  • Learn your unique response to challenging situations and setbacks

  • Discover new, effective ways to embody and model resilience
  • Practice moving toward Resilience Ridge*
*Coa proprietary framework

Communication

Communication is the skill of effectively putting words to your needs, expectations, and boundaries. Doing so effectively is crucial in maintaining healthy relationships and mental wellbeing. Learn how to talk through issues in a proactive and flexible way.

In this session you will: 

  • Understand your unique relationship to conflict and disagreements
  • Practice putting words to tough emotions, feelings, and judgments
  • Learn how to reduce conflict using tools to express your tough emotions

Reflection & Integration

You’ve learned all 7 traits of emotional fitness...now what? This class will guide you through the most important part of continued practice — implementing what you’ve learned into your daily routine.

In this session you will: 

  • Learn common challenges for developing everyday emotional fitness 
  • Discover ways to implement what you’ve learned into your everyday life
  • Walk away with an actionable emotional fitness routine to continue your growth

You're in good company

Join a community of people committed to investing in their mental health.

Really loving my @joincoa Emotionally Fit Leadership class. Sharing in growth and vulnerability with 19 other leaders each week might be some of the best connection I’ve had. Plus, the skills feel immediately applicable to my team

Just wrapped my first @joinCoa emotional fitness class. It went really well! Less emotionally stirring than therapy, but a *much* safer emotional space than trying to talk to an authority in the workplace. I recommend!

I gotta tell ya, I have been taking the emotionally fit leadership series with @joincoa and having a blast with it. I have had two classes and 10/10 would recommend. It encourages you to get vulnerable and look within yourself to grow!

Apply Now

A new way to work on your mental health

In a world that over-invests in physical and cognitive skills, investing in your emotional fitness will elevate your mental wellbeing to new heights — enabling you to show up as your best self for friends, co-workers, and your community. Of our participants to-date:

  • 85% saw improvements in their confidence day-to-day
  • 85% said their relationships are stronger and deeper
  • 90% felt they were better able to resolve conflict and tension
  • 90% said their new skills helped reduce stress in their lives
I’ve been to 14 Coa classes and enjoyed every one of them. I always feel like I learn something from the instructors, who are warm and engaging.
Mia

Embrace the support, you’re in good company.

Humans are better together. Yet, our modern lives have driven us away from each other and ourselves. At Coa, we believe that to address the challenges to our mental health we must also address the challenges of our disconnection.

  • Connect with others in an intentionally created, safe space
  • Practice tools and techniques to train your emotional fitness, together
  • Learn how others are immediately applying the tools and lessons in their lives

See what other industry leaders are saying about Coa

Coa classes include members from OpenTable, American Express, NBC, and more. Curious to join them?

Offering employees access to mental health skills is not a luxury in today's corporate landscape - it's a necessity. Coa is critical to the success of our team at Mezmo and our organization has improved dramatically because of the skills taught by Coa.

Our team talks about the things they learned in Coa classes pretty much every day, and any program or benefit we explore now we compare to Coa. Nothing else has measured up so far. We’re so excited to continue to offer Coa’s classes and programming to our team.

Your emotional fitness experts

Licensed therapists adored by every participant for combining their expertise and compassion with infectious energy and seamless facilitation skills.

Pallavi Yetur, LMHC

Pallavi Yetur is a licensed therapist and Emotional Fitness Instructor at Coa. Pallavi has a background in clinical psychology and in management consulting as a leadership assessor and is eager to help people develop foundational mental health traits to support career development and healthy relationships. She’s passionate about helping participants with communication and self-assertion at work and in personal relationships. As an avid writer and lover of media, expect a pop culture reference or two in her classes!

Amelia Flynn, LMFT

Amelia is a New York-based licensed Marriage and Family Therapist (LMFT) and Emotional Fitness Instructor at Coa where she believes deeply in collaboration to strengthen and promote self-compassion, vulnerability and courage, and evolving awareness. Amelia occupies a culturally humble approach recognizing that individuals are a collection of context and culture.

Karin Gold, LMFT

Karin Gold is a licensed therapist and Emotional Fitness Instructor at Coa. With a background in clinical psychology, she’s committed her career to making mental health accessible, personal, and engaging. So it’s no surprise that her classes are filled with humor, genuine connection, and a whole lot of growth. Karin cares about the deep and ongoing work of emotional fitness and has worked to share those skills and insights with people from all walks of life.

Start your emotional fitness practice today.

Space is limited to better enable psychological safety and meaningful connections between participants.

We can't wait to learn more about your team. We have limited packages available through 2022. Schedule a call with us to learn more.

8-Class Series

$49 / month

$12.25 per class
  • Book an unlimited amount of live, therapist-led small group classes
  • Breakout practice groups with like-minded peers
  • Access to Coa’s proprietary emotional fitness tools & exercises
  • Access to a library of top mental health questions, answered by therapists
  • Ongoing support and community connection
Apply TodayRequest For My Team

100% Refund Guarantee: we're confident you’ll have an amazing experience with Coa, but if you attend the first 3 classes and decide it’s not for you, we’ll give you your money back, no questions asked. Membership can be canceled at any time.

Try an Intro Class

$20 FREE

Free intro for month of April
  • 90-minute introduction to emotional fitness
  • Actionable take-aways
  • Meet others who are considering the series & membership
Sign Up

Request a Coa class for your team.

Tip for mental health at work: Turn off self-view on Zoom!
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8-week class series

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Apply Today

Upcoming Groups

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Eight interactive group classes, held weekly

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What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What you'll learn in 8 weeks.

Interactive, engaging, and expert-led classes combine our research with hands-on exercises and tools you can apply to your life, immediately.

Foundations

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Self-Awareness

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Empathy

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Mindfulness

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Curiosity

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Play

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Resilience

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Communication

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Block Quote
This is some text inside of a div block.

Heading

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Your emotional fitness experts

Licensed therapists adored by every participant for combining their expertise and compassion with infectious energy and seamless facilitation skills.

No items found.

Heading

Space is limited to better enable psychological safety and meaningful connections between participants.

8-Week Series

$240

$30 per class
  • Live, 85-minute, therapist-led small group classes
  • Breakout practice groups with like-minded peers
  • Access to Coa’s proprietary emotional fitness tools
  • Ongoing support and community connection
Apply Today

100% Refund Guarantee: we're confident you’ll have an amazing experience with Coa, but if you attend the first 3 classes and decide it’s not for you, we’ll give you your money back, no questions asked.

Try an Intro Class

$25

  • 90-minute introduction to emotional fitness
  • Actionable take-aways
  • Meet others who are considering the series
Sign Up