Summer Recipes

Two keys to any fitness program are exercise and nutrition. Here are some tasty, healthy summer time recipes for you to try!

Grilled Chicken Breast with Cucumber and Pepper Relish

Grilled Chicken Breast with Cucumber and Pepper Relish

Total Cooking time – 1 hour 30 minutes

Makes 4 servings



1 cucumber – peeled, seeded and chopped

1 tablespoon chopped fresh parsley

1/8 cup chopped red onion

1/2 cup chopped yellow bell pepper

1/4 teaspoon crushed red pepper flakes

1/2 teaspoon ground cumin

1/8 teaspoon chili powder

2 tablespoons olive oil

4 skinless, boneless chicken breasts


In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, bell pepper, and red pepper flakes. Set aside. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour. Prepare the grill for medium heat. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.

Nutritional Values per Serving

Calories: 205 | Total Fat: 9.8g | Cholesterol: 67mg
Pineapple and Banana Smoothie

Pineapple and Banana Smoothie

Total Cooking Time – 3 minutes

Makes 3 serving



16 ice cubes

1/4 fresh pineapple – peeled, cored and cubed

1 large banana, cut into chunks

1 cup pineapple or apple juice


Place ice cubes, pineapple, banana, and pineapple juice into the bowl of a blender. Puree on high until smooth.

Nutritional Values per Serving  Calories: 313 | Total Fat: 0.9g | Cholesterol: 0mg

Chipotle Strawberry Cocktails

Makes 6 servings

Fresh strawberries are kicked up with zesty green onion and chipotle pepper and covered in a tasty lime coating that brings it all together.


3 cups sliced fresh strawberries

1 avocado, cut into small dice

1 green onion, minced

1 tbsp snipped cilantro

1/2 tbsp chopped chipotle pepper in adobo sauce

1 tsp lime juice

1 tbsp olive oil

1/4 tsp salt

1/2 tsp lime zest

Garnish, toasted pine nuts


In a large bowl, combine all the ingredients until well mixed. Divide among 6 martini or wide mouth champagne glasses. Garnish each with nuts.


Mandarin Orange Honey-Roasted Cashew Salad


Makes 4-6 servings

Iceberg and romaine lettuces combine with celery, green onion, mandarin oranges and purchased honey-roasted cashews in this salad.



1/4 cup olive oil

2 Tablespoons white vinegar

2 Tablespoons sugar

1/4 teaspoon salt

1/4 teaspoon pepper

1 Tablespoon chopped fresh parsley

1/2 teaspoon red pepper sauce (or to taste)


1 small head iceberg lettuce, torn

1 small head romaine lettuce, torn

1 cup diced celery

2 green onions, chopped

1 can (11 oz) mandarin oranges, drained

1/2 cup honey-roasted cashews


Mix dressing ingredients in small bowl. Cover and refrigerate until ready to use. In large salad bowl, combine lettuces, celery, green onion, oranges, and cashews. Pour chilled salad dressing over salad and toss. Serve immediately.

Roasted Sweet Potato and Green Onion Salad


Total Cooking Time

1 hour

Makes 8 servings



4 medium sweet potatoes (about 1 pound each)

1 bunch green onions (white bulb and 3 inches of green)

1/2 cup olive oil, plus extra for brushing the potatoes and green onions

1 tablespoon Dijon mustard

1/4 cup cider vinegar

1/4 cup balsamic vinegar

1 tablespoon honey

Kosher salt and freshly ground black pepper

1/4 cup coarsely chopped flat-leaf parsley


Brush the potatoes and green onions with olive oil. Roast the potatoes until tender. Roast the green onions until softened. When cool enough to handle, cut the potatoes into 1-inch cubes and finely chop the green onions. In a large bowl, whisk together the remaining 1/2 cup olive oil, the mustard, vinegars, and honey, and season with salt and pepper. Add the potatoes, green onions and parsley and mix until the potatoes are coated with the dressing. Season to taste with additional salt and pepper.

Personal Training, Group Training, & Corporate Wellness In Chantilly, VA

Welcome to our blog!  So who, what, and where is True Fitness Training

True Fitness Training is a premiere fitness training company that offers a special opportunity for ALL in the Chantilly, VA area.  What makes us premiere?  Our staff and our product.  All of our staff have received a bachelors of science in an exercise related field along with personal training certifications through nationally accredited programs.

Most importantly though, we know how to motivate and help you get the results you want! As far as our product goes, you can’t find anything better.  We have put in countless hours reading research in all areas of fitness, and we continue to educate ourselves, all so you get the results you want as quickly and safely as possible!

How you get fit is really up to you.  We currently offer personal training, small group training, boot camps, fitness assessments, and even corporate wellness programs.  Have something else you want?  We are always looking to expand our services.

We know that once you experience what we have to offer that you will understand that we are the “go-to” fitness experts in Northern VA.  

To prove it, we want you to come in and try one of our programs with no cost to you.  Yes, you are reading it right, 1-FREE session to prove that we are the best fitness company for you!

To set-up your FREE session all you need to do is simply contact us , mention this blog post, and let us know when you would like to come in.  It is YOUR time to get fit and in the best shape of your life, and  True Fitness Training is ready to show you how!

Train hard, train smart, train TRUE!

Over Training

Today’s athletes continually push their bodies harder and longer in an effort to become better on the field or court.  There becomes a tendency, however, to push themselves even more when performance seems to come up short of expectations.  Coaches and athletes alike, in an effort to achieve optimal performance, overlook the basic premise for training: to create an effective program there must be a harmonious relationship between work and rest.  Recovery between training days becomes critical in determining whether performance will be improved or remain stagnant and eventually decrease.

 For the purpose of this article the following definitions will be used (5):

Overload:  a planned, systematic and progressive increase in training with the goal of improving performance.

Overreaching:  unplanned, excessive overload with inadequate rest.  Poor performance is observed in training and competition.  Successful recovery should result from short-term (i.e., a few days up to one or two weeks) interventions.

Overtraining syndrome:  untreated overreaching that results in chronic decreases in performance and the ability to train.  Other problems may result and may require medical attention.

A sufficient amount of overload through training is necessary to lead to physical adaptations ultimately resulting in improved performance.  However, inadequate rest between hard training sessions or during extended periods of increased volume (time spent training per day, week, or month) will lead some individuals into a state of overtraining.  Studies have indicated that just 10 days of increased intensity is sufficient to cause a reduction in performance (1).  Therefore, a properly designed training program providing adequate rest is required in order to prevent overtraining.

Causes of Overtraining

  The most prevalent causes of overtraining are 1) inadequate rest or recovery and/or 2) a dramatic increase in either the time spent training (volume) or how hard the athlete trains (intensity).  When an athlete trains too hard or too long before a solid foundation is established the body will not be able to recover which may lead to a gradual decrease in performance. Other conditions that may make an athlete more susceptible to overtraining are (5):

  • Frequent competitions, especially high intensity quality efforts
  • Monotonous training
  • Pre-existing medical conditions (i.e. cold or illness)
  • Poor nutrition, a reduced intake of carbohydrates or water
  • Environmental conditions (i.e. altitude, humidity)
  • Psychological stress at work, school, or home

Reducing the chance of overtraining, in light of these other factors, revolves around a well devised training schedule.  The responsibility, therefore, to prevent overtraining rests with the strength and conditioning specialist.  Nonetheless, even the most precise program needs to be continually monitored and adjusted according to the responses of the individual athlete.  Since no two athletes will respond similarly to the same program much of the responsibility is placed on the strength and conditioning coach to know and understand the limitations of each athlete.
Signs of Overtraining
 So, what signs can one look for to determine if an athlete is becoming overtrained?  Unfortunately, there is no method that is 100% reliable.  However, the following signs may help identify, as early as possible, an athlete in a state of overtraining (2-5).


  • Unexpected drop in performance during practice or competition unexplained by illness or injury
  • Mood disturbances
  • General fatigue
  • Significant changes in sleep patterns
  • Loss of appetite
  • Extreme muscular soreness following hard training session
  • Weight loss (with no deliberate attempt)
  • Increase in resting heart rate
  • Lowered physical resistance as indicated by continuous cold, flu, headache, etc.

 When signs of overtraining become evident the athlete must be rested for one or several days.  At a minimum the training is to be decreased in intensity and/or duration.  Several days of light activities may be a sufficient treatment for overreaching, however, longer durations of rest (i.e., several weeks) are required once an athlete has developed overtraining syndrome (6).  Therefore, the best treatment for overtraining is prevention. 


As mentioned already, a properly designed training program is an essential component for preventing overtraining.  During the more intense periods of the training year or following hard sessions adequate rest is crucial.  Some suggest a minimum of 24 hours recovery time between hard training days for any one particular type of overload (2).  However, coaches may find it difficult to convince their athletes to completely rest for fear of becoming detrained.  One suggestion is to mix easy, moderate, and hard training days to allow the body to rest.  Therefore, the athlete continues to train while the body will be given sufficient time to recover before entering the next hard training session.

Education for coaches, strength and conditioning personnel, as well as all athletes is essential.  Professionals in the field need to be observant of the signs mentioned and understand how to take appropriate action to prevent further decrements in performance.  Individual athletes should become aware to the responses of their bodies.  Keeping a log may help some to pinpoint trends which may exist in their training schedule that tend to cause a state of fatigue and staleness.


 Strength and conditioning professionals need to be in tune to their athlete’s responses to various training stimulus performed.  Prolonged periods of high intensity work without proper recovery will, sooner or later, create a decline in performance.  By properly designing a training schedule overreaching may be kept to a minimum and overtraining syndrome will be kept at bay.  However, constant monitoring is essential for even the most well devised programs.

Complete rest or reduced intensity and/or volume is required for athletes experiencing a sudden and unexpected drop in performance.  Since other stresses, other than the training stimulus, may further compound the overtraining condition each case will need individual attention.  By increasing our knowledge and understanding of overtraining coaches, parents, and athletes can become more aware of even the slightest sign of this complex condition and take the appropriate actions.

 For more information on this or any of Rob’s TrueAP Blogs, contact Rob at – “Where True Athletes Train.”

The Key Word in Athlete Performance Training

When you think of speed training what word comes to mind?  Speed? Agility? Quickness? Sure, all of those would be perfect, but the key word in athlete performance training is… Efficiency!  I have been training athletes since 1997 and from professional to youth, they all come to True Athlete Performance and me for the same thing – for us to make them a better athlete.  The best way to do that is to make them more Efficient

To improve efficiency in speed we focus on:

  • Form and Technique: Proper form helps to ensure no wasted movement.
  • Stride Frequency: Improved frequency increases the number of strides in a given distance.
  • Stride Length: Improved length increases the distance covered each stride.
  • Strength: Increasing strength will help to ensure maximum power output from the key muscle groups in sprinting form.
  • Core Stabilization: A strong and stable core will help to provide the proper foundation for increasing speed.

To improve efficiency in agility we focus on:

  • Form and Technique: Proper form helps to ensure no wasted movement.
  • Programmed Agility: Drills help to ensure and emphasize proper form.
  • Random Agility: Drills that help to develop the proper sport-specific agility needed for sport.
  • Flexibility: Improved flexibility will help to ensure proper range of motion in cutting properly.
  • Core Stabilization: A strong and stable core will help to provide the proper foundation for increasing speed.

To improve efficiency in quickness we focus on:

  • Form and Technique: Proper form helps to ensure no wasted movement.
  • Arms:  The faster the arms move, the faster the feet move.
  • Reaction Time: The better you react the quicker you respond to any athletic movement.
  • Ground time: The quicker you get to the ground and the quicker you get off the ground the quicker you are.
  • Core Stabilization: A strong and stable core will help to provide the proper foundation for increasing speed.

In all, improving efficiency in athletic movements will help to guarantee improved play on field or court.  Remember, we don’t just train players – we train athletes! 

For more information on this or any of Rob’s TrueAP Blogs, contact Rob at – “Where True Athletes Train.”