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.

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!!๐ŸŽƒ

Today we are sharing an ever popular blog post of ours from a years back on how to enjoy a Healthy Halloween๐Ÿ‘‡ 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...๐Ÿ‘‡


๐Ÿ‘‰Lay on your back with knees bent at a 90-degree angle and arms stretched straight up.

๐Ÿ‘‰Bring one arm overhead without letting it touch the ground and the other arm down towards your feet.

๐Ÿ‘‰At the same time, bring the opposite leg down and straighten it without touching the ground.

๐Ÿ‘‰The key with this exercise is to keep the pelvis neutral and lower back firmly pressed into the ground.

๐Ÿ‘‰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.

Happy Friday everyone! ๐Ÿ˜‚

While shopping at my favorite grocery store in the whole world (Trader Joe's!), I snapped this pic and sent to a nutrition client.


Why did I do this? During a check-in call yesterday, we discussed ways to make lunch prep easier, tasty and most important, happen on a consistent basis.


I'm a firm believer that if it's not easy, it won't happen. Especially when you're super busy. The easier, the better.


Trader Joe's (and many other stores) carry pre-made grilled chicken. Rotisery chickens can be great in a pinch too. This is a great solution for lunch (or dinner) and way to stay health and to keep it easy.


Yesterday we spoke about burrito bowls and making them at home to take to work for lunch during the week.


Burrito bowls can be created so many different ways but one easy way is to just combine a carb and protein of your choice and top with endless amounts of veggies and other are some to choose from:


Protein (choose one): Steak, chicken, beans (combine with rice for complete protein)

Carb (choose one): Rice, beans, chick peas

Extras (choose many):

- peppers
- tomatos
- cucumbers
- guacamole or avocado
- hummus
- low-fat sour cream or greek yogurt
- cheese
- anything else you can think of!



***JUST IN - Another Glowing 5-Star Review from In Home Client, Pat of Washington, DC***

"DeHenzel Training Systems receives my highest rating.

The staff is professional in every way. My own person trainer, Mike Haslam, has shown a knowledge and caring demeanor that is exemplary. His instructions and follow-up take into account my individual training requirements. He makes the process easy to understand and follow.

If anyone is interested in having a personal trainer, I highly recommend contacting DeHenzel Training Systems to determine if what they offer in competence and professionalism meets what you are looking for with a personal trainer."

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

How to Create a WINNING Nutrition Strategy | DeHenzel Training Systems

โ“We are back with Q&A TUESDAY!โ“

This week we are talking about how to create a WINNING strategy with your nutrition.

๐Ÿ‘‰ Do you struggle to create long term success with your nutrition?

๐Ÿ‘‰ Do you often jump ship because your nutrition plan feels too restricted?

Follow along below as we lay out what we believe to be the single, most important factor in creating a WINNING nutrition strategy๐Ÿ‘‡ How to Create a WINNING Nutrition Strategy - learn how to set yourself up for SUCCESS and not FAILURE with a winning nutrition strategy.

3 Ways to Make Your Workouts More FUN | DeHenzel Training Systems

๐Ÿ’ฅWelcome back to Q&A TUESDAY (we forgot to post this yesterday!)...๐Ÿ’ฅ

๐Ÿ‘‰Are you totally bored with your current workout routine?

๐Ÿ‘‰Does the idea of peeling potatoes seem more exciting?

While exercise may not be the most riveting thing you can do, it is possible to make it a little more FUN.

๐Ÿ‘‡Check out of 3 tired and true ways (we still use these ways ourselves!) to make your workouts a little more FUN! 3 Ways to Make Your Workouts More Fun - Sick of your boring and mundane routine? Check out our guaranteed ways to have a little more fun in your workouts.

A HUGE GOOD LUCK to our very own Hannah and her boyfriend Aaron who will be running in the Chicago Marathon this Sunday. ๐ŸŽฝ

Hannah and Aaron have worked their butts off to raise money for Team In Training, specifically blood cancer research.

GOOD LUCK HANNAH and AARON, we will be cheering for you! ๐ŸŽ‰๐ŸŽ‰

5 Ways to Get the Scale Moving Again | DeHenzel Training Systems

Are you logging exercise hours and making better nutrition choices and the scale JUST...ISN'T...MOVING?

๐Ÿ’ฅWelcome back to our Q&A TUESDAY, where this week we are talking about ==>


Before you jump to MORE exercise, check out 5 other solid ways to get the scale moving again.. 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.

Looking for an awesome upper body exercise that you can do with just about anything?!

๐Ÿ‘‰Meet the BENT OVER ROW! The Bent Over Row is traditionally done with weights but can also be performed with a backpack, laptop bag or just about anything.

To perform, bend over by pushing your hips back, do not round the lower back and keep your chest up. Row the weight or object to your chest for desired reps.

๐Ÿ’ฅQueso Crockpot Chicken Chill!๐Ÿ’ฅ

Yesterday we tried our hand at a new Crock Pot recipe and it did not disappoint!

It was easy to make and much healthier than it sounds! Also perfect for lunch leftovers today.

We omitted the corn but the great part about this recipe is that you can add/subtract just about any additional ingredients that you want.

Perfect for the cooler days and even better with a ciabatta roll :)

Recipe can be found here ๐Ÿ‘‰

How to CRUSH Your Nutrition While Traveling | DeHenzel Training Systems

Do you TRAVEL often? Do you struggle with your NUTRITION while on the ROAD?

๐Ÿ’ฅWelcome back to our Q&A Tuesday, where this week we are talking about ==>


Follow the link below and learn how you can conquer your nutrition on the road and not come back heavier :) How to CRUSH Your Nutrition While Traveling - Learn how to conquer nutrition while on the road.

Bird Dog Exercise

๐Ÿ‘‰Looking for a tough core and stability exercise?

Meet the BIRD DOG! Looks easy, right? It's definitely not!

The Bird Dog exercise is a great way to challenge your core and improve stability, without compromising your lower back.

To learn how to effectively perform the Bird Dog exercise, check out the video and follow the video link for details steps.๐Ÿ‘‡

How to Effectively Train Your Core Without Doing any Crunches! DeHenzel Training Systems show you how to effectively train your core without doing any crunch...

What is Better for Fat Loss โ€“ Cardio or Weight Training? | DeHenzel Training Systems

๐Ÿ’ฅWelcome back to Q&A Tuesday!๐Ÿ’ฅ

This week we are answering another popular question...


Click below as we clear up all the CONFUSION surrounding this topic!๐Ÿ‘‡ What is Better for Fat Loss - Cardio or Weight Training? Clear the confusion and learn what is the best exercise for fat loss. Clear the confusion and learn what is the best exercise for fat loss.

๐Ÿ‘‰Need to increase your balance? Meet the Single Arm Reach!๐Ÿ‘ˆ

The Single Arm Reach is great for enhancing balance, while engaging your glutes, hamstrings and core stabilizers.

When beginning, try reaching towards a wall with a shorter distance. As your balance becomes better, back further away from the wall to increase your distance and reach.

Be very mindful to keep a tight core and flat back - there shouldn't be any rounding in your back during this exercise.

Replace chips with ice-cream and YEEESSSS ๐Ÿ˜‚๐Ÿ˜‚

Personal Training Reviews for Ashburn & Northern VA | DeHenzel Training Systems

๐Ÿ‘‰Do you suffer from back pain, limited spinal mobility or fusion?? We can help you!

Check out DTS client Tina's experience with our wonderful trainer Cortnee after having 8 vertebrae fused in 2015.

๐Ÿ’ซโ€œI have always wanted to get a personal trainer but never took the time to do it. After spinal fusion surgery in 2015, I lost a lot of mobility due to having 8 vertebra fused and was very timid about doing any kind of exercise that could possibly hurt me.

I approached my doctor about getting a personal trainer and he thought it was a great idea. I asked him if I needed to get someone who specialized in spinal fusions and he said no just find someone that you feel comfortable with and who will work with you within your limitations to try and gain back mobility and strength.

When I started on my journey to find someone..."๐Ÿ’ซ

๐Ÿ‘‰Read the rest of Tina's journey by visiting our review page ====> Read through our personal training reviews and testimonials from our wonderful clients at DeHenzel Training Systems, where our clients always come first.

Salmon! So easy to make and sooo delicious!

About once a week, we prepare a larger batch of salmon for dinner that night and lunch for the following 1-2 days.

- Preheat oven to 425
- Arrange in large pan (we use a casserole dish)
- Season with Old Bay (simple but delicious)
- Bake for 13-18 mins until cooked all the way through

Enjoy for dinner and heat up for leftovers!

Pictured below is Jason's dinner portion, which is best for his body type and activity level.

**Curious about what portion is best for you?? **

๐Ÿ‘‰ Check out our blog post from yesterday and learn EXACTLY what portions are best for your body type ==>

What Should I Eat for My Body Type? | DeHenzel Training Systems

๐Ÿ’ฅWelcome back to Q&A Tuesday!๐Ÿ’ฅ

This week we are answering another popular question...


Want to know what to eat for your specific body type to optimize weight loss, fat loss and muscle gain?

Follow the link below and learn EXACTLY how!๐Ÿ‘‡

Looking for a great lower body exercise that you can do just about anywhere? Even the office?

๐Ÿ‘‰The Bulgarian Split Squat is a great lower body exercise to train the quads, glutes, stretch the hip flexor and even work on balance.๐Ÿ‘ˆ

If you're new to this exercise, perform the exercise next to a stationary object or the wall to use when needed for balance.

We would like to take a moment and welcome our newest Administrative Assistant to the team, Jonathan DeHenzel.

Jonathan comes highly recommended from his previous position at Toys R Us. If you see him on email, make sure to say "hello!" ๐Ÿ˜‚

Chicken Bowl Lunch! Delicious and super easy to throw together...

- 1 cup of leftover cilantro-lime chicken (recipe below)
- 1/2 cup of brown rice
- 1 packet of Wholly Guacamole
- 1 generous scoop of low-fat sour cream

Slowcooker Cilantro-Lime Chicken:
- 3 chicken breast
- handful of chopper cilantro
- 1 jar of salsa
- 1 squeezed lime
Cook on low for 6-7 hours, shred and enjoy!!

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

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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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