True Fitness and Nutrition

TFN will change your life. The knowledgable, friendly, and hardworking staff have created an environment for success. The flexible and accommodating schedules of the staff as well as their overt dedication to fitness and an overall healthy lifestyle assist clients in reaching and maintaining individual health and fitness goals. From day one, Jen made me, a 47-​year-​old, full-​time working mother of 3 elementary school children, feel comfortable and welcome. She told me that we would work hard and that I would see results. I had no idea. Working with Jen has not only greatly improved my physical health, but has also had a significant positive impact on my mental health and overall well-​being. I highly recommend TFN, particularly Jen, if you’re ready to get real results from your workout.

This fitness facility is the most comprehensive place I’ve ever tried. The trainers are amazingly skilled. Calm, intelligent, and so adept in their field. They know how to use exercises and simple changes in body position to relieve pain in my joints. Their massage therapist is so skilled at removing the tension in your body, I would go every week if I could! They pay attention to you as a person and deliver the quality assistance that I have always looked for in a gym.

This is no ordinary gym. Everyone here is a professional trainer skilled in working with people of any age and body condition. I am 61 years old and looking to improve my body and my health. I’ve tried every kind of exercise you can imagine in my lifetime. In just a short time period, I already feel better! I am learning exercises geared specifically to me and my needs. This is a gem of a studio and I highly recommend it.

I had the privilege to observe Kim Limon while she worked with my personal training client, Linda, using Proprioceptive-​Deep Tendon Reflex (P-​DTR) techniques to resolve core weakness and pain related to diastasis recti and repetitive use injuries. I know Kim as an instructor at the National Personal Training Institute (NPTI), and I was introduced to the P-​DTR and NeuroKinetic Therapy (NKT) methods Kim had studied when I attended her «Training Injured Clients» continuing education course.
While Linda’s core had become somewhat stronger during our training, she was still not able to sneeze or do rotary movements without pain. Linda also had chronic pain in her lower back, shoulder, and hamstrings. Modifying her program yielded no results, so I referred Linda to Kim in hopes that Linda would get relief and could continue training.
I really can’t describe exactly what Kim was doing or why, but during the sessions, Kim tested, adjusted, and corrected neuromuscular issues. She poked, massaged, stroked, snapped her fingers, used tuning rods, pushed, and pinged in such a way that she resembled the percussion section of a symphony orchestra! Her approach was methodical, deliberate, and most importantly, effective. Within a week, the diastasis recti began to close, and Linda’s core function began to improve. Linda said no other medical professional had been as helpful or understanding in the ten years since she gave birth to her twins. The sessions also helped Linda release some tightly held emotions, which has enhanced her overall sense of well being.
Kim clearly is a dedicated, well trained, and highly skilled professional. Her work is serious and technical, but her laid-​back sense of humor puts you right at ease. I highly recommend that personal trainers refer out to Kim to help clients resolve chronic pain with noninvasive, effective techniques.

I’ve been working out with the trainers at TFN since they opened. I’ve been impressed with the attention to detail Jenn puts into every workout. She has pushed and motivated me to do more than I ever thought was possible. I can lift heavy things! Jenn has helped with nutrition as well. Love these guys.

Give up your cardio machines and start getting strong with TFN like I did! My friend and I started working with Jenn about 8 months ago. I see Jenn once a week and workout 2 – 3 additional days at home per a program she designs for me. All the trainers are great because they teach you proper form so you get the most out of the exercises and don’t get injured. They are all super friendly and know how to keep you motivated. I’m definitely seeing results. I’m much stronger and no longer have back pain. Working with Jenn has been instrumental in making exercise a priority in my life and improving my overall health.

For the first time since the 1970’s, we live in an era where lifting weights is becoming cool again. Lucky enough for the millions of people who only train according to the latest fitness-​fads, this is a good thing. Unless of course you’re into random exercises, chronic injuries, and flopping around like a dying fish while some golf-​shirt bro yells at you to hit «one more rep (see: ‘Crossfit’). If that’s your thing, there’s plenty of classes and boot-​camps that will gladly rip you off for an overpriced membership, and help you make reverse-​progress. However, there is an oasis among the barren wasteland of fitness-​fallacy around us today.
As a powerlifter, a true Foodsman, and a wildly successful venture-​capitalist, I know a great business when I see one. This brings us to True Fitness and Nutrition, located in Mclean, Virginia. True FN is not a health-​club, a «box», or a physical therapy facility. It’s a private studio staffed only by those who actually walk-​the-​talk. The staff are as friendly and inviting as they come, but can also probably lift your stupid Smart Car off the ground and out-​sprint you in flip flops. I’d consider them to be real coaches, not health-​club trainers. As a bonus, they even bring their cute dog, Buffy, to keep an eye on things, along with her silly-​looking friend Daisy. Who doesn’t like having cute dogs around? It’s my professional opinion that the only people who DON’T like cute dogs around are sociopaths (see: ‘Crossfit’).
Now, more importantly, back to my story. As a life-​long Liftsman and Iron-​Slinger, the squat is a very important movement to me. However, there came a time, as I began learning how to actually execute the movement and squat more frequently, that I couldn’t hit a squat without feeling like there were knives digging into my hips. I chalked it up to «Bad Hips», and a doctor diagnosed it as a possible labrum injury.
I was then referred to a «great physical therapist» (who coincidentally shared a practice with my doctor), and I began seeing him three times a week. For the low price of two-​hundred and fifty bucks a visit, billed to my insurance company, this man would have me do some side-​steps, stretch me out, put a bag of ice on my hips (which they billed as «cold therapy»), and then tell me that lifting heavy weights is dangerous. Thanks a ton Doc, but if I wanted the Blues Clues version of fitness I’d still be watching Saturday morning cartoons. Maybe I could kick you an extra fifty bucks to suggest I eat more vegetables, and make sure I know that smoking is bad? Needless to say it didn’t work. I had to refrain from squatting for months, and started to plan out a surgery for an issue that, turns out, didn’t even exist. Luckily I made an appointment with Kim at True FN.
If you don’t know her, Kim is a former powerlifter who snapped her shit up really bad over and over, and was told that she could never lift again. She had all kinds of wild treatments done, and was pretty much considered a lost cause. She then proceeded to learn an absurd amount about the human body, and study something called Neurokinetic Therapy (aka, «Kim Voodoo»). Long story short, she was able to lift again, after getting fixed up with these new-​found techniques. Ever since then, she’s been putting broken people back together, and successfully stressing herself out by signing up for ten million classes to improve her craft (great for clients, hectic for Kim). I can’t really explain NKT, so I’ll just tell it through the eyes of a visionary (me).
Kim plopped me down on a table, and started poking around my hips and moving my legs in all sorts of weird ways. She would have me apply pressure and try to resist hers, jab her thumbs deep into my hips (which hurt like hell by the way, because of how jacked-​up they were), and had me try to balance in weird ways. I had no idea what was going on (and still don’t, in general). By the end of the session, we repeated all of the movements that I couldn’t do in the beginning; and it worked. I could squat without pain, and felt like all of the muscles were actually firing again. She sent me going with some homework, and taught me how to «de-​compress» my hips (which was causing the chainsaw feeling during a squat), and strengthen the weak areas. A few weeks after that, I squatted 315 for the first time ever (a 75 lb personal record), and then squatted an easy 380 in competition after that. Pain free (no surgery required). PRO TIP: Squatting 380 is really not all that sweet, but considering I couldn’t squat 135 without pain 6 months prior, I’ll take it.
I’m not one to advocate for anything «new age» or remotely «granola». I can’t stand that shit, and I scoff at the thought of «all-​natural anything». I don’t care about GMO’s, I hate Whole Foods, and I won’t eat Chinese food unless it has tons of MSG. To this day I have no idea what Kim is doing for NKT, PDTR (her new thing), or XYZ. Whatever. All I know is that when my arms hurt from holding ba

I have been training with Dylan since ⁵⁄₁₄ after minorly injuring myself due to improper form. From the beginning, Dylan has provided me with excellent, clear cues to nail the technique. Over the last few months, I have seen my numbers sky rocket due to the correct basis Dylan has provided me with and am getting ready to start training for a powerlifting meet under his guidance. He thoroughly and promptly explains anything I may have questions about and is readily available over text message to review videos of my lifts or answer any questions about my (fantastic) programming. I would highly recommend going to True Fitness and Nutrition, whether you are a serious powerlifter or just looking to have a great workout in a wonderful environment.

If you’re looking to lose weight, gain weight, get stronger, or just want to lift… Go no further. You have come to the right place! Hands down the best trainers in the Area. Trainer and nutrition advisor, Kim Limon, has been with me for more then a year now and the results I have seen are amazing. All of the trainers there are certified and great at their trade. I would recommend this place to all of my friends.

Max has been an effective trainer in both an individual and group setting for my 8 and 11 year old children. He is able to engage, motivate and challenge them. One on one, Max has been able to assist my son who runs flat footed and whose ankles roll in. He has been able to give him advice and guidance on proper technique and has helped develop his overall athleticism and confidence. I highly recommend Max!

If you want to get better, you have to check out True Fitness and Nutrition. Elliott and the rest of the TFN crew are great, personable experts who are truly committed to helping you get stronger, more mobile, leaner and healthier. In addition to the clarity and simplicity of their approach, another thing that sets TFN apart is that they train themselves just as hard as their clients. Doubt it? Come join us at the TFN Barbell Club one Friday night or Sunday afternoon, where we’ll be killing it! Do yourself a favor and get to True Fitness.

Bottom line up front: train with Dylan Smith.
As an Army Infantry officer, I need to be fit 100% of the time. While I’m involved in daily physical fitness training with my unit, it’s just not enough when it comes to the raw strength and power needed to successfully execute daily missions in hostile environments and complete physically-​demanding specialty schools. Trainer Dylan Smith has provided me with the programming and one-​on-​one coaching needed to be both physically and mentally tough. His effort over the years has directly led to my success at ranger school and a 9-​month combat deployment to Afghanistan.
If you’re looking for someone to program around your life and your needs, look no further.

It is tough to find trainers both knowledgeable and willing to teach Olympic/“Oly” lifts. Elliott is the man when it comes to finding a trainer to teach you and then better you at the snatch and the clean and jerk.
There are a couple reasons why Elliott is better than the «typical» trainer. First, he exercises the optimal balance of constructive criticism and encouragement. I’m not there to have my self-​esteem inflated or to be coddled. If I make a lift but the mechanics are off, Elliott will call me out on it. If I hit a PR, Elliott is genuinely happy for me, which makes me feel that he’s personally invested in my success. Second, he knows his stuff. He didn’t learn Oly lifting from a book; he has competed at meets and is knowledgeable about the training regimens and lifting techniques of professional athletes.
Elliott’s greatest value is his uncanny ability to break down subtle mechanical flaws in my lift. Oly lifts are highly technical lifts and I don’t have the experience to know what went wrong for every time that I miss. He is very patient and clear at explaining things to me and knows the answers to the questions that I have.
Additionally, Elliott does not nickel and dime me on the one-​hour sessions that we have scheduled. It’s tough to fit in a full practice session of snatches and clean and jerks in one hour so our sessions typically run ~10−15 min over. He also allows me to come in 15 min early to stretch. I’ve come to appreciate this leeway because it shows that he cares about my success more than money on the clock.
In 3 – 4 months, both my snatch and C&J numbers have increased by ~70−80 lbs. My goal coming in was to hit a bodyweight snatch at year-​end and it ‘s looking like I’ll get there much sooner.
The facility itself is nice, clean, and brightly-​lit. I’ve met and talked to Dylan and Jen, two other trainers, and they are also both friendly people.
I highly recommend this small business over a big box gym to anyone looking to start or improve their Oly lifts.

As a health care professional, I value the dedication had toward high standards to/​for care where the attitude individualized, centered around health and well-​being, and driven by a holistic approach strategically addressing all areas of concern and supported by evidence-​based practice. I have observed just how a valued relationship is formed between client and Personal Trainer with/​in True Fitness and Nutrition, partnering a team approach, collectively creating plans to care that are implemented, assessed, evaluated, and formidably continue as progression measured on a continuum. This idealism promotes quality of life and supports autonomy and independence fundamentally enhancing ability and level of confidence, satisfaction, and self-​awareness, typical when there success in achieving (one’s) goals and objectives, short and long-​term. My personal reflection, a testimony to just how outlook and perception of self attributable to the reciprocation of supply/​demand and correlation melded as one becomes their own necessary change; self sufficient in being the instrumental role required to be the solution versus the problem… one is either part of their solution or part of their problem.
I believe fully that paths cross for reasons, mine crossed Jenn’s and we began working together on the detrimental command for change in my life. We have 4 months now under our belt… and my body, mind, and spirit on a dynamic course, embracing infinite possibility. My life once again in a state of wonder, revered and child like, as I consider a different commitment, life long and geared toward longevity, the constant, an improved way of thinking that includes a schedule/​routine incorporating fitness, nutrition, and balance.
As mentioned, we all have baggage, different and similar «tags» held, but weighted just the same, often difficult to bear. Jenn, upon initial consultation, spent more than due time, engaging the best understanding, and applying a thoughtful approach, priceless when determining factors spent and the quantifiable cost. That said, it this continued «working» relationship that has now offered me the strength to meet all required expectations, and set my own standard even higher.
Jenn empowers me… to empower me. I embellish this training, look forward to our sessions with increasing vigor as I am striving continuously (in everything I do) to be the best I can be, give it my all,…find strength within weakness, as Jenn has a lesson learned, that is where bravery hangs out,.at the bottom of your paused squat, the quiver of each muscle as you set and prepare for the concentric movement of your lift, and the awareness of breath as you reset and turn on each muscle responsible for that press and 1RM. I had idiosyncrasies where weight lifting not a sport easily managed by a woman, I was dead (lift) wrong. To its contradiction, It amazing to feel so powerful, to see the beauty of your body as it transforms into one that structurally able to maintain what asked (exercise, activities of daily living, sitting, decreasing risk/​chance/​opportunity for injury, stabilizing form). What I am building is not just a system to manage the impact of our burdens across the lifespan, but mindfulness.
Thank you Jenn, and the rest of the trainers/​coaches at TFN… you each make that difference!

I started lifting when I was in the army, sometime around 2006 and have always kinda «done my own thing» for many years since. Eventually, I started peaking out strength wise, and no matter what I did, I just seemed to be stuck. I simply figured that I wasn’t ever going to get any stronger and that was that.
That being said, in October of 2013, one of my (much stronger) friends had told me about checking out True Fitness because the trainers were also powerlifters and really know their stuff. I had the initial meeting with Elliot White who basically told me that my form was terrible and that I need to start all over again, but with guidance and lots of effort on my part, I would be considerably stronger than I was. I ended up going for it, and it was one of the best decision I could have ever made.
Since then, I’ve almost doubled my strength, my flexibility is pretty amazing (especially given than I’m a pretty big at 250lbs) and I just feel great every day. I’ve gotten a lot more serious about my lifting, I’ve learned to eat much better than I used to, I’ve almost completely given up alcohol, and I’m even thinking about doing my first competition in April of 2014, something I had NEVER ever considered. Quite simply, my life changed for the better.
If you’ve ever been curious about powerlifting, just need your form checked out, or just want to feel better about yourself without doing a ridiculous diet or anything, this is definitely the place to check out.

Looking for the best trainers in NoVa? Well, lucky YOU, ’cause you don’t have to look any further than True Fitness and Nutrition in McLean, VA.
Want to Lose Fat and Get Toned? Yep! They can professionally guide you to that outcome! Want to Gain Confidence and Get Back to Your «A» Game at Work? You bet! Their strength training programs are designed to do that too! Are you looking for the Smartest and Fastest Way to Reach your Dream Physique? No problem at all! Just pick up the phone and call them or send them an email… they’re über affable and always excited to help people reach their goals.
Sound exaggerated? Nope, and I can prove it! As a trainer living, laughing and training in NoVa, I hire these guys to help me reach my own goals!

True Fitness and Nutrition is an amazing place. It is full of energy, good people, and industry knowledge. The facility houses enough equipment needed to train anyone; no matter the goal. TFN has an office for nutritional counseling, a massage table for massages from their in studio massage therapist, and their line of offerings also includes program design and coaching. Essentially, TFN left no stone unturned.
The most impressive offering of all though, are the trainers that train there. I have trained with Dylan Smith and his specialties include strength training, weight loss, and back injury clients. He creates custom workouts for his clients and makes their goals, his goals. Kim, Elliott and Max are all a pleasure to interact with. Being a TFN client is an investment in your body and mind.

Dylan has been my trainer for the past 9 months. in my first session I explained to him that I was turning 50 in December and wanted to get my strength back and gain more muscle. I had a lot of neck and back pain and could barely do one bench push up. During these past 9 months what I have learned from Dylan I will use the rest of my life-​proper foam rolling, stretching, and most importantly proper technique when using weights and kettle bells. I learn something new every session.
I feel so much stronger now and can do push ups and chin ups. Last week I was able to front squat 105 pounds with perfect form. I am trap bar deadlifting in the 200 pound range now. My goal was to feel fit when I turn 50 and I am already ahead of schedule!
All I can say is being strong feels great and less aches and pains even better! If you want to change your life call Dylan at True Fitness and Nutrition.

When it comes to personal training services I am a hard sell, it always seemed to be a sales pitch. That all changed when I started seeing Elliott at True Fitness and Nutrition. I have never felt more supported in meeting my strength and weight loss goals. Elliott and Kim are both committed to my success.
I my two years working with Elliott and Kim I have lost nearly 65lbs and can complete a series of weight lifting exercises with perfect technique.
As I move into my third year with Elliott as my personal trainer I have never felt more confident. I know I will exceed my goals on all fronts this year, and Elliott’s support and constant dedication to me as a client but also a friend.
Everyone should stop in to see the dedicated staff at True Fitness and Nutrition, let them help you improve your health and life like they did for me.

I am currently working with Elliott for strength training and coaching, and have been for some time now. He has an excellent teaching methodology and has helped me make tremendous gains in strength and flexibility. I’ve been a serious powerlifter for five years now and, even though I knew going into coaching with him that Elliott knew his stuff, I was very surprised at the immediate improvement in my lifts after a coaching session.
What I really like about TFN is their dedication to helping their clients achieve whatever goal they put forth. If you want to lose body fat, they can help. If you want to be enormously big and strong, they can help, If you’re older and just want to get some mobility and quality of life back, they can help. They don’t judge, they just assist. I’ve encountered many trainers in my life that have a mindset of «My way or the highway!!!» Not so here.
In addition, as a result of working with them I can say that I know Elliott and Kim on a personal level as well and they are both extremely upstanding individuals who I am proud to call friends.