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.

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.

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.

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.

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.

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.

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.

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.

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.

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