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.

What Should I Eat After a Workout? | DeHenzel Training Systems

๐Ÿ“ฃWelcome back to Q&A TUESDAY! ๐Ÿ“ฃ

๐Ÿ‘‰Last week we covered "What Should I Eat BEFORE a Workout?"

In case you missed it, you can catch it here ==>

๐Ÿ‘‰This week we are discussing the other side, "What Should I Eat AFTER a Workout?"

๐Ÿ‘‡Check out the link below as we go over exactly WHAT and WHEN to eat following a workout. Enjoy!

Happy Friday!!

Are you an expectant Mom or recently had a baby?๐Ÿคฐ๐Ÿคฑ

๐Ÿ‘‰ Are you finding it tough to navigate your pre/post natal workouts or workout with a baby or young kids at home?

๐Ÿ‘‰ Maybe you're dealing with some post-natal Diastasis Recti and don't know what exercises are safe or how to heal it?

๐Ÿ’ฅ We can help! Did you know most of our team is specifically PRE/POST NATAL CERTIFIED? That's right! ๐Ÿ’ฅ

This means that our trainers have specific training on how to work with pre/post natal clients, keeping you safe throughout your entire pregnancy and beyond.

๐Ÿ‘‡ Check out how DTS client Sara enlisted our help when dealing with some DR after her second child was born.

What Should I Eat Before a Workout? | DeHenzel Training Systems


Welcome to our first post in our new weekly series, "Q&A TUESDAY."

Each week we will take a common question or one from our audience and lend our expertise on the subject.

First up, a question we get asked all the time ==>
"What Should I Eat Before a Workout?"

๐Ÿ‘‡ Click below and learn not only WHAT to eat for optimal performance but also WHEN to eat. ๐Ÿ‘‡

Questions? Let us know!

Looking for a new twist on a traditional pushup?!

๐Ÿ‘‰ Meet the Shoulder Mobility Pushup! ๐Ÿ‘ˆ

WHY ==> You get the benefits of doing a normal pushup as well as good movement patterns through the shoulder girdle.

HOW ==> First do a normal pushup, then push your hips up toward the ceiling and let your shoulder blades rotate upward at the top of the movement. Come back down into a pushup and repeat for 10-15 reps.

๐Ÿ‘‰ Do you have a HEALTH and FITNESS QUESTION? ๐Ÿค”

Perhaps something you have been wondering for a while?

๐Ÿ‘‰ Now is your chance to ask a professional! ๐Ÿ‘ˆ

We will be rolling out a new weekly series of blog posts where we take a question each week and answer it.

๐Ÿ‘‡If you have a question, please post it below or send us a message! ๐Ÿ‘‡
We look forward to answering your questions!

Pushing Through a Workout Slump | DeHenzel Training Systems

TBT to a popular blog post of ours...

๐Ÿ‘‰ "Pushing Through a Workout Slump" ๐Ÿ‘ˆ

We've all been there before...the question do we dig ourselves out of the pit and keep going??

Check out our post below and find our best tips on how to do just so ๐Ÿ‘‡ Pushing Through a Workout Slump - learn our 3 step process for pushing yourself through a workout slump and getting back into an exercise routine.

๐Ÿ‘‰ We made Cilantro Lime Grilled Chicken and OMG...

This past weekend we tried our hand at a new recipe that was passed along by our wonderful clients.

It was so EASY and so DELICIOUS, even as leftovers for the next few days!

For best results, we marinated the chicken in a ziplock bag for 24 hours which made it nice and tender and perfect for leftovers.

Check out the recipe below and follow along. Note: we used half the recommended amount of honey to lessen the sugar.

๐Ÿ‘‰ Thinking about hiring a personal trainer but not sure how it works or what to expect?

At DTS, we have a seamless 3-step process when getting started with a new client.

Check out what client Leigh has to say about getting started...

Back Stretch - Cat/Cow

๐Ÿ‘‰ Do you spend a lot of timing sitting??

๐Ÿ‘‰ Do you find your lower back achy or even in pain from spending so many hours commuting or sitting at a desk??

The cat/cow stretch is a simple, dynamic movement that can increase flexibility, mobility and stretch the spine.

Not only is it a simple movement that can be done anytime, anywhere, but it's also a great warmup movement before exercise to get the spine moving.

Check out our video and give it a try yourself!

Back Stretch - Cat/Cow is great at stretching the back, spine, hips, and core muscles. For more tip on how to perform this stretch, visit:

We love getting glowing emails like this about our trainers!

Rainy day Paleo Coconut Flour Cookies! YUMMM! ๐Ÿช

We gave this recipe a go today to fill a sweet craving and they turned out pretty good!

1/3 cup coconut flour
1/3 chocolate chips
2 eggs
1/4 cup extra virgin olive oil
1/4 cup raw honey
1 tsp vanilla extract
pinch of sea salt

Cook 12-15 mins till they start to brown in oven on 350

Do you love chocolate for breakfast?? ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™€๏ธ

This week, I'm (Sophie) totally hooked on this chocolate-banana shake. Super quick, healthy and DELICIOUS.

- 1 ripe Banana
- 1 tablespoon Cacao Powder
- 1 tablespoon Almond Butter
- 1/2 - 1 cup Unsweented Almond Milk
- Optional: protein powder of choice and spinach for more greens!


***JUST IN - ANOTHER 5-STAR, GLOWING REVIEW *** from In Home client, Caroline of Washington, DC.

"Love this company! Sophie, the co-owner starts by talking to you over the phone and getting a personal history. Then she works to set you up with the perfect trainer --

I can only speak for myself, but she definitely succeeded. I love my trainer, Erika!

The other great thing is when my normal trainer was out of town, DeHenzel was able to set me up with another trainer so that I didn't have to miss workouts.

Highly recommended!"

Head over to Google + to check out our other 35 glowing reviews ==>

***JUST IN - ANOTHER 5-STAR, GLOWING REVIEW *** from In Home client, Laura of Nokesville, VA.

"I started training with DeHenzel and my trainer Cortnee about a year ago with some definite post-twin pregnancy weight loss goals.

I was very disappointed in the scale and in my overall post partum body changes. It was like not recognizing myself in the mirror and my husband was growing tired of my negative self image.

Twelve months later I am happy to report that I have absolutely no idea if Iโ€™ve achieved my weight loss goals, as I havenโ€™t weighed myself in months. It has become irrelevant as Cortnee and my training have taught me to be far more focused on enjoying the strength and power my body has developed.

The progress Iโ€™ve made both mentally and physically over the year has been life changing and a great example to my children to focus on being strong, healthy, and happy in my own body again."

Head over to Google + to check out our other 34 glowing reviews ==>

Taco bowl! A homemade and healthier version of ๐ŸŒฎ night! Not to mention, it's super quick and easy to prepare.

Lean beef with taco mix
Top with your favorites!

Pictured here:
Light sour cream
Cheddar cheese
Homemade guacamole (avocado, fresh salsa, lots of lime, touch of sea salt)

Yummmmm!! Can't wait for ๐ŸŒฎ night again!

***JUST IN - ANOTHER 5-STAR, GLOWING REVIEW *** from In Home client, Elaine (and Ian) of Arlington,VA.

"We are a double thumbs-up for DeHenzel Training Systems. Our experience with DeHenzel is possibly unique, as I approached Jason with the need for a trainer for my very reluctant young adult son.

He is using his exercise program as part of his management of ADHD and Aspergers, and it has been very successful.

Mike is the one appointment he seems to look forward to and his overall approach to activity and nutrition has improved."

Head over to Google + to check out our other 33 glowing reviews ==>

5 Easy Nutrition Hack for Weight Loss | DeHenzel Training Systems

๐Ÿ‘‰ Looking for a few simple & easy nutrition hacks to better your nutrition and shave some calories off your day?

Check out our "5 Easy Nutrition Hacks for Weight Loss" below! ๐Ÿ‘‡

For those that know me, I'm greatly addicted to the Sweetgreens Kale Ceasar salad. If the closest location wasn't 30 mins away, I would be there every day.

Last night, I replicated it at home for dinner...all the way down to the dressing and it was sooooo goooood!! It was easy and I now have enough for a few more salads, win-win!

Roasted Chicken
Baby Tomatoes
Parmasean Crisps
Avocado (not pictured)

Dressing (mix in blender):
1/2 cup plain Greek yogurt
1/2 cup freshly-grated Parmesan cheese
3-4 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1-2 teaspoons anchovy paste, to taste
2 teaspoons worcestershire sauce
1 clove garlic, pressed or finely minced
1 teaspoon Dijon mustard
1/4 teaspoon sea salt
pinch of black pepper
3-4 tablespoons milk

***JUST IN - ANOTHER 5-STAR, GLOWING REVIEW *** from In Home client, Sara of Vienna, VA.

"I've trained with DeHenzel Training Systems on and off for a few years now. My experience with Jason and Sophia has always been extremely positive. I find them to be exceedingly helpful, caring and truly care about their client's well-being.

DeHenzel trainers are also carefully picked and very professional and knowledgeable. They will go out of their way to give feedback, advice and even showed me ways that I can practice the same training on my own time.

I had an issue with diastasis recti (post pregnancy abdominal muscle issue) and Sophia and my trainer went out of their way to send me information, advise me on proper form and also find a Physical Therapist that specializes in it.

If you are looking for amazing home training with a personalized approach - look no further. I will continue to use DeHenzel Training Systems whenever I need a trainer with the convenience of being at home!

(New moms - this is a great find as my trainer was even willing to train me with my toddler playing around us as well!)."

Head over to Google + to check out our other 32 glowing reviews ==>

What is your go-to workout to do when you are short on time??

๐Ÿ‘‰ Do you know how to break down a nutrition label??

Yesterday, we took a client on a grocery tour and went over how to read nutrition labels with ease and how to choose similar items that act as healthier swaps.

Nutrition labels can seem a bit intimidating...What is considered LOW or HIGH for a daily value? How much sugar is too much? And most importantly, what should I be looking for??

Do you have questions about nutrition labels? Do you need help making sense of them all?

Hehe! If you're having a snow day today, enjoy!

Delicious protein pancakes this morning!

1 scoop protein powder
1/2 cup eggs whites
1/2 oatmeal (uncooked)
1/2 medium banana
2 tsp baking soda

Blend, cook in griddle or on stovetop, top with nut butter, berries, honey or whatever you desire and ENJOY!!

Celeste's first powerlifting meet

A big congratulations to our client Celeste for crushing her very first powerlifting meet today. Celeste, we are proud of you!

Loving this mid-day, mini-meal lately. Nutritious and delicious! Grapes, almonds, beef jerky and cheddar cheese. Anyone else have a meal or snack they are loving lately??

๐Ÿ‘‰ Do you find yourself neglecting your workouts because of a crazy work and social schedule? Nancy did!

Hear how Nancy was able to finally prioritize her workouts and health by enlisting in our services ๐Ÿ‘‡


"What a difference a year makes! After nearly two years of not getting to the gym because of work pressures/schedule, I connected with Jason at DeHenzel Training.

He paired me up with Erika, and we started working out for an hour twice a week, primarily focusing on strength, balance and cardio. I haven't missed one of our sessions yet.

I may be in the "over 60" age category, but Erika appreciates my commitment to remaining strong and encourages me to push my limits.

I highly recommend DeHenzel Training. Great company; great people." - Nancy, Washington DC


๐Ÿ‘‰ Head over to Google + to check out our 32 glowing reviews ==>

Looking for a quick and easy way to mixup your workout routine??

Try UNILATERAL training! In other words, working one side at a time.

Unilateral training is a great way to improve: muscular imbalances, core strength and stability and build functional strength.

Take a look at your current exercise routine - can most exercises be done one side at a time? If not, here are some examples of unilateral exercises:

- forward, reverse or lateral lunge
- pistol squat
- step up
- single leg deadlift
- single leg hip bridge
- bench row
- single arm lat pulldown
- single arm bench press
- single arm shoulder press
- and so on...

A few tips for executing unilateral movements...

- always start with the weaker side
- what you do on one side, perform on the other side!

Hehehe...Happy Friday everyone!!

Why You Shouldn't Count Calories | DeHenzel Training Systems

Sharing our BIG opinion today :)

Is calorie counting the BEST way to lose weight?

Click below and learn why we feel there are better ways to lose weight and just how to do just so!

Agree or disagree? We would love to hear your opinion below!

***JUST IN - ANOTHER 5-STAR, GLOWING REVIEW *** from In Home client, Eamon of Washington, DC.

"I highly recommend DeHenzel Training Systems for anyone of any ability in the DMV area.

As I look to improve my health habits, workout plans and safely increase my physical ability, DeHenzel Training Systems is an excellent partner.

They are helping me achieve my goals and change my health outlook over time. Their trainers are knowledgeable, friendly and prioritize safety and safe training form with every session.

As they develop your schedule and personally tailored workout, their customer service is flexible, but with structure, friendly and encouraging.

Since I started with this company, Iโ€™m seeing results for the first time in years."

Head over to Google + to check out our other 31 glowing reviews ==>


Protein helps support our immune system, boost our metabolism and helps us feel more satisfied with our other words protein is AWESOME!

An easy way to think about your daily protein intake is to let your palm be your guide. We recommend the following portions:

๐Ÿ‘ฉ WOMEN: 1 palm with each meal
๐Ÿ‘ฑ MEN: 2 palms with each meal

Of course, our recommendation is a starting place, you can always adjust your intake if your physical needs and/or hunger/fullness cues vary.

==>> Where can I find protein?? While there are other resources, here are our protein superstar sources:

- lean meat
- poultry
- fish & seafood
- eggs & egg whites
- cottage cheese & greek yogurt
- protein powder
- cooked lentils or beans
- tempeh or tofu

Questions about protein? Let us know!

๐Ÿ‘‰ Do you have WEEKENDITIS?? ๐Ÿ‘ˆ

Do you eat in a reasonable way Monday morning through Friday afternoon?

But when that clock strikes 5 p.m. on Friday, or the kitchen closes down after dinner, you start to go crazy?

You know the drill.

By the time the weekend or night is over, youโ€™ve eaten (or drunk) way too much, often of the foods you wouldnโ€™t normally choose.

You feel crappy. Guilty. Regretful. Maybe angry at yourself. Your workout the next day sucks.

Is this YOU? If so, how can you overcome WEEKENDITIS??


๐Ÿ‘‰For WEEKEND overeaters: Think back to when you had a weekend of eating that went well. What was different? And how can you do more of that?

๐Ÿ‘‰ For NIGHTTIME overeaters: Think back to when you had an evening of eating that went well. What was different? And how can you do more of that?

Always keep in mind:

Youโ€™re free to eat and drink anything you want.

YOU choose YOUR behavior.

Just remember that different choices produce different outcomes.

HELP! I Have ZERO Time to Workout! | DeHenzel Training Systems

"I have ZERO time to workout!"

Sound familiar? I'm sure it does!

Life is crazy, you are busy. We get it, we really get it.

If you're struggling to find or even make time to workout, this article is for YOU.

Check out our simple, no bs tips and learn how you can find some time in your weekly schedule to finally exercise.

Anyone getting in a little active recovery today??

One habit that we work on with our nutrition clients is to "eat to 80% full." Sounds easy, right? Not so much.

Since 80% full isn't tangible, it can require a lot of checking in with your body, building your mindfulness, and practicing self-control, which can be tough.

Clients can stuggle with this habit and that is OK. Habits like this aren't aced overnight, they take time, practice and patience.

๐Ÿ‘‰ Is there a habit that has taken you some time to really grasp?? Tell us about it below!

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Videos (show all)

Celeste's first powerlifting meet
In Home Personal Training for Northern Virginia and Washington DC





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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