DeHenzel Training Systems

DeHenzel Training Systems

DeHenzel Training Systems is an award-winning In Home Personal Training and Nutrition company, servicing Northern Virginia and Washington DC.

DeHenzel Training Systems is an award-winning In Home Personal Training and Nutrition company, servicing Northern Virginia and Washington DC. Personal training can take place in the privacy of your own home, workplace gym, or outdoors.

Who loves a good lunge?! πŸ™‹β€β™€οΈ

Forward lunges are great for primarily strengthening your quads and glutes but can also work to develop your core strength and overall balance and stability πŸ’ͺπŸ’ͺ

How to:

- lift your leg and take a big step forward while simultaneously dropping your opposite knee towards the floor.

- look for 90 degree angles - one with each leg/knee to ensure you’re not stepping out too far or not far enough.

- push back through the grounded foot and back to your starting position. Repeat on the other side.

Key points πŸ”‘πŸ”‘

- keep your core super tight to help with stabilizing

- imagine your steps on a railroad track to stay in alignment

- if you have any knee issues, try a reverse lunge instead as forward lunges place more pressure on the knees

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Lori of Leesburg, VA πŸ‘ˆ

"Sophie did a fantastic job of hearing my needs and finding the perfect trainer for me. Jodi has been amazing to work with. She is fantastic at modifying my workouts around injuries and is very motivating for me. I would HIGHLY recommend them!"

Head over to Google + to check out our other 51 glowing reviews ==>

How Much Water Should I Drink?

πŸ‘‰ Do you find yourself confused with how much water you should drink in a day??

Are you not drinking too much? Maybe even too much? How do you know?

Check out our thoughts on just this topic πŸ‘‡ How Much Water Should I Drink? Confused with the daily recommendations? Follow along and learn exactly how much water you should be drinking each day.

Squats! So, so good for your glutes (biggest muscle group in your body!), quads, hamstrings and more.

Squats can be awesome at building muscle and burning body fat. To perform a squat with proper form...

- stand with your legs hips width apart
- shoot your hips back like your sitting down to a chair
- keep your chest nice and high, no rounding over!
- tighten your core and keep it tight the entire rep
- squat down until you get just below parraelle to the ground, making sure to sit back and not lean forward

Form questions? Comment below and let us know!

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, John of Vienna, VA πŸ‘ˆ

"I've been training with DeHenzel Training Systems for 4+ months now and they've exceeded my expectations.

My trainer, Tayler, is outstanding; she's an expert in strength and conditioning and it's obvious she spends a lot of time planning and preparing for each of my sessions.

I feel stronger and energized after each workout and I look forward to working with Tayler and DeHenzel Training Systems for the foreseeable future."

Head over to Google + to check out our other 49 glowing reviews ==>

Looking for a standard plank progression?

Raise an arm! πŸ™‹β€β™€οΈπŸ™‹β€β™€οΈπŸ™‹β€β™€οΈ

Keep your core tight and hips steady (no shifting or rocking back and forth), raising one arm out for a strong hold and then swapping arms.

To progress even further, bring your feet closer together. To regress, bring your feet further apart.

Happy planking!

[02/26/19]   When you’re working out and its HARD, your inner voice says, ___________! Share below πŸ‘‡πŸ‘‡πŸ‘‡

Happy Friday everyone! πŸ˜‚

What is Better for Fat Loss – Cardio or Weight Training?

Curious about the best way to train for FAT LOSS??
Is it cardio or strength training? Good question :)
Read on below and learn what we find the best way to drop body fat πŸ‘‡

Stuck inside today with the snow?!

How about a new core exercise to add to your in home workout today? πŸ˜‰

Performing moutain climbers on an unstable surface like a ball can further engage your core by challenging your stability.

Be sure to keep your hips up and drive those knees toward the ball. Squeeze your core to keep you stable.

Tried out a new salad bowl this evening and it did not disappoint! Super easy to make and so very delicious!

- Kale topped with Parmesan cheese
- 2 hard boiled eggs
- 1/2 cup jasmine rice
- 1/2 avacado
Topped with lime juice and sea salt


πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, David of Washington, DC πŸ‘ˆ

"I have been training with Erika since March, and have had an excellent experience. I pretty much hate working out, but Erika has been able to design our workouts in a manner that is well-adapted to my physical limitations and with enough variety so I don’t get bored with the exercises.

At first we worked out in my building gym, but Erika was able to seamlessly transition to working out in our new home with pretty much no equipment other than what she brings. The workouts always push me hard, but not too hard. She’s also quite punctual, which I very much appreciate.

Head over to Google + to check out our other 49 glowing reviews ==>

Looking for a fun and challenging core exercise?

Check out our β€œValslide Core Combo” and give it a try yourself!

If you don’t have Valslides, you can swap them out for paper plates!

Happy Friday everyone! πŸ˜‚

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Danuta of Arlington, VA πŸ‘ˆ

"In addition to the group exercise classes (for seniors) I'm enrolled in with my country program, I knew I needed an additional push to exercise more frequently so I explored personal treaters on-line.

I especially knew I needed someone who would take into account my age and my arthritic condition (having had a bad experience in a local gym several years ago).

After checking reviews of DeHenzel Training Systems on-line, I signed up for a weekly session over the next 12 weeks, and have just renewed, so obviously I am satisfied... this was really just what I needed!

Mike takes into account the arthritic pain that I deal with daily, while emphasizing muscle strength and correct form in the exercises. He adjusts the program to my needs on a particular day, and shows me exercises I can do on my own. His explanations and suggestions closely agree with what my physical therapist says.

πŸ’₯Over the last two months, the pain in my bad knee (which my orthopedist wants to replace next year!) has decreased to the point that I do not always need the walking stick for support when I leave home, and I find that it's much easier for me now to stand up from a sitting position.πŸ’₯

I also appreciate that they will work with me around my travel plans. As a retiree on a fixed income, I view this as an investment in my health and overall future mobility."

Head over to Google + to check out our other 48 glowing reviews ==>

How to CRUSH Your Nutrition While Traveling

πŸ‘‰Do you travel a lot for work or pleasure?

πŸ‘‰Do you struggle to make healthy choices while on the road?

πŸ‘‰Do you come back home wishing you had made better choices while traveling?

If so, today's blog post is for YOU! πŸ‘‡ How to CRUSH Your Nutrition While Traveling - Learn how to conquer nutrition while on the road.

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Lulu of Reston, VA πŸ‘ˆ

"I have been training with DeHenzel Training for over 6 weeks now. I am so happy that I was able to find a trainer in my living area.

It was great setting everything with Sophie originally, I was pleased with how thorough she was which lead her to match me with Jodi.

My workouts with Jodi have been amazing. She slowly increased the intensity level of my programs, was always mindful of my health issues and continued to correct my posture.

I look forward to our workouts, they're constantly changing and I never feel that they're repetitive. Jodi incorporates different workouts yet target the same muscles.

πŸ’₯I highly recommend them if you're looking for a personal trainer."πŸ’₯

Head over to Google + to check out our other 48" glowing reviews ==>

Happy Friday everyone πŸ˜‚

See what it's like to work with us!

Are you short on time to workout? Get your time back! See how working out at home with an expert trainer can save you time todayπŸ‘‡

Never underestimate a simple (and fun) healthy snack!

Last night it was Ants on a Log (with almond butter) and not only were they delicious and healthy but they took me back to being a kid again.

Do you have a go-to snack that is delicious, healthy and even fun to eat?? Let us know below πŸ‘‡

How to Become 20% of New Year's Resolutions

πŸ“£ New Blog Post! πŸ“£

Did you know that 80% of NEW YEAR'S RESOLUTIONS FAIL by February 1st?

πŸ‘‰ Do you have a resolution that you've already abandoned?

πŸ‘‰ Maybe you're teetering on the edge of throwing in the towel?

πŸ‘‡ Check out our post below and learn how to become the's never too late! How to Become 20% of New Year's Resolutions: Avoid being the 80% of resolutions that FAIL by February, learn how to crush your New Year's Resolution.

Work those glutes with glute bridges!

Glute bridges are perfect for building glute and lower back strength. They can also be easily progressed or regressed!

To perform a glute bridge:

- Lie on your back and bend your knees so your feet are flat on the floor.
- Lift your hips up, keeping them in line with your knees.
- Turn your pelvis into a neutral position and squeeze your glutes for two seconds at the top.
- Repeat for 10-15 reps.

Happy Friday everyone! πŸ˜‚

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Caitlin of Washington, DC πŸ‘ˆ

"DeHenzel Training Systems took the time to understand my needs, goals and preferences for exercise. They paired me up with Moiz, who is fantastic.

This is the first time I have ever tried in home training and my only regret is that I didn't try it sooner. I hate the gym. But working out at home with Moiz is fun and I'm making great progress!

πŸ’₯In just 2 months I have gained significant strength.πŸ’₯

Moiz has a fantastic disposition and he knows how to motivate me to do more and make the most of each session. He prepares for each session in advance based on my progress and goals. He is always prompt and flexible.

Based on my experience, I think DeHenzel could provide anyone with a great match for training!"

Head over to Google + to check out our other 46 glowing reviews ==>

What Should I Eat for My Body Type?

TBT to Q&A Tuesday (we are currently working on some new posts!)

❓Curious how to eat for your OWN body for optimal function AND aesthetics?

Check out our article below and learn exactly WHAT to eat and HOW much to eat to optimize your INDIVIDUAL body! πŸ‘‡ What Should I Eat for My Body Type? Learn exactly what to eat for your specific body type.

Happy Friday everyone! πŸ˜‚

The Problem with Resolutions


To resolution or not? That is the question.

Check out our thoughts on resolutions below! The Problem with Resolutions - DeHenzel Training Systems discusses the aftermath of New Year's Resolutions and how you can create lasting changes!

5 Ways to Get the Scale Moving Again

TBT to a popular blog post of ours...

πŸ‘‰ Frustrated with your (lack of) weight loss?

πŸ‘‰ Feeling like the scale just won't budge?

Check out our WINNING tips to get the scale moving again with ==>

πŸ‘‰ 5 WAYS TO GET THE SCALE MOVING AGAIN! πŸ‘ˆ 5 Ways to Get the Scale Moving Again - Have you hit a plateau? Is the scale just not moving? Learn our 5 proven ways to keep progressing with your weight loss.

We are loving this salad as a dinner time staple as of lately!

Quick, easy, nutritious and delicious πŸ˜‹

- arugula and baby spinach
- hard boiled eggs for protein πŸ’ͺ
- peppers and tomatoes
- aged blue cheese
- balsamic vinegar for dressing


πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Linda of Ashburn, VA πŸ‘ˆ

"Workouts truly designed for your needs! I'm a middle aged, formerly obese woman who started with DeHenzel Training Systems at the start of 2018. My goals were simple - stay out of a walker and prevent getting diabetes, which runs in my family.

I was skeptical because I always viewed personal trainers as people who just want to make you into body builders. During my initial phone consultation with Jason, however, I could tell that he was really listening to what I needed. When Nick, my personal trainer, arrived on my doorstep a week later, it was clear this was a company that had my goals in mind.

Nick takes me through every exercise ensuring I'm not feeling any pain, just challenged a little past my comfort zone.

πŸ’₯ Nine months later, I'm down 50 pounds and 4 pant sizes πŸ’₯

My right knee used to hurt to the point that I was looking at surgery. Through Nick's help, I've built up the knee muscle, and now I bound up the stairs. I can walk without getting winded and everyday tasks seem easier.

Bringing DeHenzel Training into my life has truly made it better and is so worth the investment for my health and quality of life."

Head over to Google + to check out our other 45 glowing reviews ==>

DeHenzel Training Systems

Want to learn how to an unassisted pull-up? It all starts with a band...Sophie teaches you how to get started!

Want to learn how to do an unassisted pull-up?? Sophie will teach you how!!

***JUST IN - Another Glowing 5-Star Review from In Home Client, Claire of Lorton, VA***

"I've been training for several months with Mike, a DeHenzel Training team member. The workouts are great and he always pushes me just enough to keep me motivated.

He's been able to accommodate changes to my schedule when my work travel has interrupted our regular schedule. I greatly appreciate that. I also love the convenience of training in my home, as it's the only way I can get my training sessions in with work and family obligations.

I've also appreciated the customer service I've gotten from the owners, finding the right trainer to meet my needs and checking in on my progress.

I highly recommend DeHenzel Training System for anyone who needs the extra assistance of a personal trainer."

Head over to Google + to check out our other 41 glowing reviews ==>

How Much Water Should I Drink?

❓We are back with Q&A TUESDAY!❓


This week we are answering ==>


Follow along below as we clear up the confusion surrounding recommended daily water intake πŸ‘‡ How Much Water Should I Drink? Confused with the daily recommendations? Follow along and learn exactly how much water you should be drinking each day.

***JUST IN - Another Glowing 5-Star Review from Nutrition Client, Ryan***

"I contacted Dehenzel Training Systems because I wanted my young body back. I had become soft and round in my midsection and wanted to tone up and cut body fat.

DTS took the time to meet with me and discuss my goals and my exercise and eating habits. They formulated a training plan and a meal plan for me, and I'm now in the best shape of my life.

I cut 30 lbs and 7" off my waistline in 5 months! Thanks Dehenzel Training Systems!"

Head over to Google + to check out our other 37 glowing reviews ==>

How Do I Break Through a Weight Loss Plateau? | DeHenzel Training Systems

❓We are back with Q&A TUESDAY!❓


This week we are talking about how to BREAK THROUGH a WEIGHT LOSS PLATEAU!


πŸ‘‰ Did you initially lose weight at the start of your workout routine only to stall out?

πŸ‘‰ Do you feel despite your efforts, you just can't get the scale to move again?


Follow along below as we lay out our tips for HOW TO BREAK THROUGH a WEIGHT LOSS PLATEAU πŸ‘‡ How Do I Break Through a Weight Loss Plateau? - Follow our tips to learn how to get the scale moving once again.

We are always trying out different versions of healthier pancakes...this weekend it was Coconut Flour Pancakes!


Delicious, super easy to make and for those with kids, toddler-approved!


Coconut Flour Pancakes:

- 4 eggs
- 3 tbsp oil
- 1/4 cup milk
- 1/4 cup coconut flour
- 1/4 tsp baking soda
- 1/4 tsp salt

Cook on stove top, top with a touch of syrup, honey, butter and/or berries and ENJOY!

Happy Friday!

Tips for a Healthy Halloween | DeHenzel Training Systems

We are taking a break from our weekly Q&A TUESDAY to talk about HALLOWEEN!!πŸŽƒ

Today we are sharing an ever popular blog post of ours from a years back on how to enjoy a Healthy HalloweenπŸ‘‡ Tips for a Healthy Halloween - DeHenzel Training Systems shares their top tips with you for a healthy Halloween!

Looking for a tough and effective core exercise that's safe for the lower back??


Meet the DEAD BUG! If you're a DTS client, then you're probably familiar with these ;)


DEAD BUGS are great because they are safe for the lower back (they keep the spine in neutral), they are effective at strengthening the core and there are sooo many ways to progress (and regress) them.


To perform the DEAD BUG...πŸ‘‡


πŸ‘‰Lay on your back with knees bent at a 90-degree angle and arms stretched straight up.

πŸ‘‰Bring one arm overhead without letting it touch the ground and the other arm down towards your feet.

πŸ‘‰At the same time, bring the opposite leg down and straighten it without touching the ground.

πŸ‘‰The key with this exercise is to keep the pelvis neutral and lower back firmly pressed into the ground.

πŸ‘‰Hold on each side for 10 second to start, and add more time every week.


If this version is a bit too difficult, you can begin with just legs, holding for a just a few seconds, incorporating longer holds and arms as you progress.

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20438 Homeland Terrace
Ashburn, VA

Opening Hours

Monday 06:00 - 20:00
Tuesday 06:00 - 20:00
Wednesday 06:00 - 20:00
Thursday 06:00 - 20:00
Friday 06:00 - 20:00
Saturday 06:00 - 20:00
Sunday 06:00 - 20:00
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