We focus on achieving what success means for you as a leader.

Our process helps you develop tools for success - creating a plan as unique as you.

We all want to maintain some kind of healthy lifestyle, but many pre-set plans or routines out there seem to forget that everyone is unique. Each of us has particular needs, drivers and stories that influence our lives. At 7Core Wellness, we focus on 3 “non-negotiable” foundational elements to build success for you: the right mindset, the right plan, and the right accountability.

Get to know our process and how we can help you first develop the right mindset, so you can create and maximize the right accountability and plan to become a master of a healthy lifestyle.

Our Healthy Habits Coaching process helps you:
  1. 1
    Understand and simplify the actions right for you
  2. 2
    Have the insight and guidance needed to make healthy decisions
  3. 3
    Identify and meet challenges before they derail you
  4. 4
    Feel empowered to plan and achieve goals with strong accountability
  5. 5
    Feel truly supported as to push towards a more healthy lifestyle

Mindset, planning and accountability - how these foundations will help you

The Right Mindset

Getting the right mindset is about identifying the attitudes or negative self-talk you may have that’s keeping you back. Often, we can’t hear it on our own - we need someone to help us sort it out. A great example is an “I got this” mindset versus an “I hope I’m successful” mindset. It seems simple but hard to master alone. We'll get to know you and help you rewrite the script you tell yourself so you can use it to your advantage. We believe having the right mindset is the #1 key to success.

The Right Plan

The right plan isn’t your traditional pre-set plan. It’s actually created together with your coach, along your journey to health. We start with realistic, actionable steps to help you see success, then build on your wins to develop what becomes an overall plan you KNOW you can follow. Eventually, these small steps come together to form your unique plan - and full-on sustainable lifestyle changes.

The Right Accountability

Accountability can come in several different forms. There’s no one right way, and together you and your coach will find and implement the right combination for you. Discovering how accountability works for you will help you learn about yourself, and will strengthen your ability to push forward through inevitable road bumps. The right accountability is a powerful tool, which is why it’s a non-negotiable in our process.

Nicole s, - Corporate Executive & Mom of 2

The approach helped me to identify small steps I could start with so I wasn't overwhelmed trying to change everything all at once. New behaviors that were previously really challenging for me to implement have now become a foundation of simple, but strong, habits due to the coaching, support, and accountability I received as a 7Core client.

Together let’s take control of your health, nutrition and fitness.

We make the process easy so you don’t get overwhelmed. Here’s what you will experience:

Start with a
Connect Session

We get to know you and discuss your wants, goals and the unique challenges we want to overcome

Take your first
action steps

Guided by evidence-based practices, we develop initial small actions that will serve as your foundation for future big impact

Experience ongoing support

Your coach stays with you to help you build on success and navigate through road bumps, through regular chats or texts

Coaching packages for lifestyle, nutrition and personal training

Whether you’re looking for guidance and support in mastering healthy habits, or wanting to specifically focus on your physical fitness, we have packages created to serve you. 

Our coaching packages give you one-on-one support as you take small steps to being healthier, as you focus on actions that make sense for you.

Picture of Jen - Lady with redhair, big smile, and black top


How is 7Core different?

7Core is client-centered. We meet you where you are and help you learn so that you are capable of creating the healthy life you deeply desire. It is not a cookie-cutter program. There is no focus on quick fixes or fads. We make being healthy simple and sustainable. We are fully committed to your success at sustainable healthy habits. Click to learn more about Our Process.

What do you offer & how much?

7Core offers healthy habits coaching, personal training, and a combination of the two. Healthy habits coaching renews on a monthly basis based on each individual’s time required to achieve goals. Personal training is charged on a per 60-minute session basis. For more details on each of these offerings as well as the starter cost, see the Packages Page.

What is healthy habits coaching?

Healthy habits coaching is about helping you establish those habits needed to reach your health, fitness, and wellness goals but most importantly to create a sustainable healthy lifestyle. These habits may be in relation to eating better, moving more, reducing stress, and improving sleep. We will tailor the focus based on your individual goals and needs. As the coach, we provide you with support and accountability.

Healthy habits coaching includes five main elements:  centers on the client, focuses on lifestyle habit change, believes in progress over perfection, simplifies the foundations to master, and empowers you in amazing ways. To learn more details of each of these, watch this video.

Do you do nutrition coaching?

Yes, nutrition coaching is part of healthy habits coaching and the biggest reason people seek healthy habits coaching. In helping you eat better, we determine what habits seem highly achievable in your busy lifestyle to get you kickstarted in the direction you want to go. We teach you what it really means to eat healthy, simplify the information, and remove the confusion. The starter habits will differ from person to person and after you establish those key starter habits, we then build on them with other healthy eating habits. We designed our nutrition support to help you create an eating lifestyle consisting of mostly whole, real food that also balances those treats you would like to keep. We want you to have a healthy relationship with food and feel confident as you navigate challenges to healthy eating.

Tell me more about your personal training services.

Personal training can be a stand-alone service or in conjunction with healthy habits coaching. Training can be done in person at 7Core’s beautiful private studio located in the Washington D.C. Metro area of  Tysons Corner or virtually anywhere through FaceTime or Zoom. We have areas of expertise in functional movement, corrective exercise, post-rehab, working with joining issues, older adults, strength training, and cardio programming, just to name a few. We start all new clients with an in-depth intake form and movement assessment (FMS) to help with programming to meet that individual’s needs and goals. We meet you at whatever fitness level you are and progress you appropriately so you can reach and maintain the fitness you desire. See the Personal Training Page for more information on these services.

I've tried everything. How will this work for me?

Trying different health programs without much success may have left you frustrated, hopeless, and defeated. It can seem that a healthy lifestyle is unachievable... or unachievable by you. First, you aren't the problem. Many well-intentioned programs use a system that does too much at one time and is geared to tell you what to do rather than teach you how to create a sustainable healthy lifestyle. At 7Core, we use a proven system that focuses on the how and the best how is different for each individual. You come as you are and we meet you there, guiding you to improve your health and wellness habits in a progressive way that leads to sustainability.

Is this a quick fix program?

No, this is not a quick-fix program. You may see some results from quick-fix programs, but they are rarely sustainable solutions. At 7Core, we are focused on creating sustainable, healthy habits and stand by our commitment to progress over perfection. Doing too much at one time can lead to overwhelm, injury, frustration, and possibly giving up, which doesn't create the sustainability you are looking for.

Do you coach crazy eating?

We don't recommend nor will we prescribe eating plans such as Keto, Paleo, Vegan, or any others that have specific food restrictions. Now,  if you choose to use specific guidelines such as being meat-free, we will support you in that decision as long as the nutrition plan is comprised of mostly whole, real foods with minimal processed and artificial foods. It is out of our scope of practice to prescribe a specific eating plan based on a medical condition, but if a practitioner has recommended one, we can help you to implement and develop habits to make it a normal part of your life. We designed our nutrition support to help you create an eating lifestyle consisting of mostly whole, real food that also balances those treats you would like to keep. We want you to have a healthy relationship with food and feel confident as you navigate challenges to healthy eating.

Do you give meal plans?

We don't give out pre-created meal plans as they may not fit your needs, your cooking abilities, your time available, or your food preferences.  Meal planning is essential for maintaining a healthy lifestyle. We assist you in learning how to meal plan and how to make it a habit. For meal planning to be successful, it has to meet the needs, cooking level, and time constraints specific to your life. We also have a large library of healthy recipes to help you create meal plans on your own.

Will you try to sell me supplements?

No, we will not sell you supplements. We are not affiliated with any nutritional supplement company and will not sell nor require you to take any supplemental products. We may suggest certain supplements if we feel they would be best for your wellness plan. Our suggestions should never take the place of your physician’s guidance

Book your FREE 20-minute intro call

We are ready to help you become the master of your healthy lifestyle. Book some time with us and get to know all the resources and support available to you, so you can take control of your health and wellness. Our health is one of our greatest assets - let us help you protect and strengthen it. Complete the form below to get started.

What are you interested in? Check all that apply.
What are your wellness goals?
How did you hear about 7Core Wellness?
Anything else you would like to share?

Get to know what Healthy Habits Coaching really is and how it can help you.

Healthy Habits Coaching isn’t a pre-set plan - it centers on you and creating realistic, manageable actions that get you where you want to be. It simplifies foundational health concepts to create true lifestyle changes. With us, progress is more important than perfection. Watch the video to see how the one-on-one experience of Healthy Habits Coaching will empower you.