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.

๐Ÿ‘‰Did you know that maintaining a healthy lifestyle (hello exercise!) is one of your BEST defenses against the Coronavirus?!
๐Ÿ˜•If you generally get your exercise in at a gym or studio and are worried about frequenting busy places during this time, we got you covered ๐Ÿ˜Š
๐Ÿ’ชWorking out at home with a trainer, can reduce your exposure to germs, all while staying on top of your health and fitness game, keeping your immune system strong!
๐ŸงผDid you know that our trainers WASH or SANITIZE their hands upon every arrival?
๐ŸšซDuring this time, we are also maintaining a no contact policy (sorry, no high fives) as an extra precaution to keep everyone healthy.
๐Ÿ‘‰Ready to get fit in the comfort and safety of your home? Contact us today to get started!

What is the Keto Diet and should I be doing it? | DeHenzel Training Systems

๐Ÿ‘‰Are you curious about the KETO DIET? Want to know what the FUSS is all about? How about if it's right for YOU?๐Ÿฅ•๐Ÿ—
๐Ÿ‘‰Maybe you just want to know why the Backstreet Boys are our featured image?
Learn all things KETO right HERE๐Ÿ‘‡๐Ÿ‘‡
#ketodiet #Keto #ketogenic #ketonutrition #personaltraining #inhomepersonaltraining What is the Keto Diet and should I be doing it? Good question. Maybe yes or maybe no. Dig in while we explore the Keto Diet and if it's for you.

๐Ÿ‘‰ JUST IN - Another Glowing โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ Review from In Home Client, Ed of Washington, DC ๐Ÿ‘ˆ
"This is such an excellent service! I am completely unsurprised to see so many other 5 star reviews.
I have been working with Moiz for several months now and feel so much better than I did before. The workouts are challenging, but constantly vary so that I feel like I'm trying new things and pushing myself in different ways. And because they don't require more than a mat and some exercise bands, they're easy to follow up with on my own.
It's also just so convenient to be able to work out almost everywhere. I've met Moiz at my home, a local park, and even my office gym. He's fantastically nice and supportive, as is Sophie.
I can't give a stronger recommendation. If you have even the slightest inclination, you should absolutely try this!"
๐Ÿ‘‰ Head over to Google + to check out our other 64 glowing reviews ==>

๐Ÿ‘‰ JUST IN - Another Glowing โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ Review from In Home Client, Harriet of Arlington, VA ๐Ÿ‘ˆ

"Confidently climb stairs - walk briskly - regain my balance. And head off diabetes and stroke for as long as I can. These were my modest goals when I spoke with Sophie last May.

Six months with DTS trainer Francesca has led me towards success, as she has patiently and expertly guided me to increased strength, balance and improved confidence.

I'm 66, I do not care for gyms and was certain that this sense of physical confidence was now out of reach. Gradually the quality of my life has improved in unexpected ways. What do you say when someone at the office says "You seem to be getting younger"? Seriously. Thank you.

And thank you Sophie and Francesca for helping me with grace, skill and patience to do something I've never been very sure how to accomplish."

๐Ÿ‘‰ Head over to Google + to check out our other 61 glowing reviews ==>

Thank you U.S. Chamber of Commerce for the feature in Main Street Monday! Please donโ€™t judge my taste in music! ๐Ÿ™ˆ

What is the Keto Diet and should I be doing it? | DeHenzel Training Systems

๐Ÿ‘‰Unless you've been living under a ROCK the past few years, chances are you've heard of the keto diet, know someone on it or have even tried it yourself.
๐Ÿ‘‰So why is the keto diet so HOT๐Ÿ”ฅ? What are the PROSโœ… and CONSโŒ? Should you be doing it?
To learn all about the Keto Diet and if it's for you, check out our latest post. Thoughts OR experience on the diet? We would love to hear about it below ๐Ÿ‘‡ What is the Keto Diet and should I be doing it? Good question. Maybe yes or maybe no. Dig in while we explore the Keto Diet and if it's for you.

๐Ÿ‘‰ Do you KETO? ๐Ÿ—๐Ÿฅš๐Ÿฅ•

๐Ÿ‘‰ Have you thought about doing the KETO Diet?

๐Ÿ‘‰ We are putting the finishing touches on our new blog article, "What is the Keto Diet and should I be doing it?"

๐Ÿ‘‰ We will be exploring:

โ˜‘๏ธ what is the Keto Diet
โ˜‘๏ธ the PROS of the diet
โ˜‘๏ธ the CONS of the diet
โ˜‘๏ธ and if the Keto Diet is for you

๐Ÿ‘‰ Stay tuned as this article goes live next week!

How to Become 20% of New Year's Resolutions | DeHenzel Training Systems

๐Ÿ“ฏ Happy almost NEW YEAR'S! ๐ŸŽŠ

โŒ Did you know that 80% of New Year's Resolutions FAIL every year?

๐Ÿ‘‰ Do you find yourself starting with the BEST intentions only to lose sight of your goals after a few weeks?

๐Ÿ’ฏ Want to know how you can CRUSH your 2020 Resolution and come out on the WINNING side?

๐Ÿ‘‡We got your covered! ๐Ÿ‘‡

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Emily of Arlington, VA ๐Ÿ‘ˆ


"What a great experience! Although I was pretty athletic prior and during my first pregnancy, I was unsure how and what to do to get back into exercising without injuring myself postpartum.

Working with Susan gave me the confidence to slowly work my way back to working out - plus with a new baby at home and my attention being pulled in many different directions, it was awesome to have a set time each week where I could focus on myself! It was definitely worth it, and I would do it again in a heartbeat."


๐Ÿ‘‰ Head over to Google + to check out our other 60 glowing reviews ==>

Tips for a Healthy Thanksgiving | DeHenzel Training Systems

Wishing everyone a very ๐ŸฆƒHAPPY THANKSGIVING๐Ÿฆƒ filled with great food๐Ÿ—, lots of love๐Ÿ’• and no sick kids๐Ÿค’ (unlike our house!)
A little throwback to 2013, but nonetheless, a solid blog post. Our favorite tip is #6...what's yours?? Tips for a Healthy Thanksgiving - DeHenzel Training Systems shares their top tips with you for a healthy Thanksgiving!

Fitness Myth - Women Who Lift Weights Will Bulk | DeHenzel Training Systems


Contrary to popular myth, if you're a female, lifting heavier weights will not make you bulky. In fact, it will have the opposite impact ==> a stronger, leaner and more defined body.
While there is always the exception to every scenario, it is very difficult to put on muscle size. In fact, it takes a lot of time, lifting, increased calories and a hormonal advantage (hello testosterone!). Genetics can play a big role too.
Oftentimes, the "bulk" that is felt after lifting heavier weights is due to an increase in blood flood that can sometimes feel swollen. This goes away after a few days as the muscles repair.
Next time you're at the gym, don't hesitate to go up in weight! Truth is, challenging your body with heavier weight will bring you closer to your goals, not further away!
Interested in reading more about this? Luckily we wrote an entire article ๐Ÿ˜‰ You can find it here: Fitness Myths, you've heard them all before. If you're a woman and you lift weights, will you bulk? Read more to learn the truth behind this fitness myth!

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Steven of Purceville, VA ๐Ÿ‘ˆ

โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ "I really enjoyed my training sessions with Pat. He helped me with my weightlifting form and gave me new tools to ensure it's correct, and devised some excellent workouts for days I'm not lifting, focusing on core, mobility, cardio, and strength and stability. I plan to schedule another block of sessions soon!" โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ

๐Ÿ‘‰ Head over to Google + to check out our other 57 glowing reviews ==>

๐Ÿ‘‰ Looking for a tough but effective twist to your traditional squat?

Try adding in some THRUSTERS! ๐Ÿ‹๏ธโ€โ™€๏ธ

Thrusters are the worst and the best. The worst as in they are tough...the best as in they work ๐Ÿ˜‰

๐Ÿ‘‰ to make this exercise as effective as possible, youโ€™ll want to drive your legs up as you come out of your squat to press your weights. If youโ€™re not coming up with force, youโ€™re doing it wrong!

๐Ÿ‹๏ธโ€โ™€๏ธ Give it a try and let us know what you think!

Happy Friday everyone! ๐Ÿ˜‚

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Shanaz of Alexandria, VA ๐Ÿ‘ˆ


"I've been working with a trainer through DeHenzel Training Systems for the last six months. Their trainers are extremely knowledgable with new workouts every session that are tailored to your abilities, strengths, areas for growth, and needs. I've appreciated the flexibility, encouragement, and inspiration to dig deeper!"


๐Ÿ‘‰ Head over to Google + to check out our other 55 glowing reviews ==>

Mission COMPLETE!!

Jason, along with former client and friend, Steve completed their long awaited Grand Canyon Rim-to-Rim-to-Rim hike early Saturday morning. The challenge was to complete it under 24 hours.

โœ… 46 miles. 23 hours and 30 mins.

Two summers ago, Jason and Steve completed their first attempt in 32 hours, the goal was 24 hours. Unhappy with their time, they knew they would have to come back and try again.

Try again they did! Many hours of training went into this hike, along with hours of planning out the logistics, food supply and the most effective gear.

It was a brutal hike but Jason and Steve powered through. And they're happy itโ€™s over ๐Ÿ˜

Jason is two weeks out from another shot at hiking rim-to-rim-to-rim in the Grand Canyon and is in the final push of training.

Here he is doing some sled pushes with his training partner and coach, Jonathan. Also, itโ€™s safe to say the neighbors think we are officially crazy ๐Ÿคช

Anyone who knows me know I LOVE a good lunge! In fact, every workout of mine includes some variation.

๐Ÿ‘‰ Reverse lunges are easier on the knees, while still providing an awesome focus on your glutes!

To perform:

โœ… stand about hip-width apart, squeeze your core taking a big step backwards. Bend your back knee so it comes in contact or close to the floor, while keeping upper body upright. Return to starting position and swap legs.

Common mistakes include:

โŽ standing or stepping too close together, taking too short of steps, rounding the upper back.

โ“questions about performing a reverse lunge? Let us know below ๐Ÿ‘‡

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, JL of Alexandria, VA ๐Ÿ‘ˆ

"I've been with DeHenzel Training Systems for a few months now and have nothing but good things to say about the training, advice and support I've received from the company and especially from my trainer Mike.


His knowledge of the body and muscle groups, his athletic training style, endless variations and options to gain strength and mobility as well as take it easy on sore elbows or sore back has led me to an unbelievable state of health, fitness, increased mobility and stamina.


My biking is stronger both outdoors and indoors, my body looks marvelous, my core strength is at an all time high, and my golf swing has improved as well! I've had other great trainers but Mike is hands down the most talented and comprehensive of all of them and it shows in me.


Additionally Jason and Sophie, the owners have been very helpful and supportive; provided extensive and very helpful nutrition guidance and regularly check in with me to see how things are going and don't just call on me when its time to renew...very commendable.


Thanks to all for the great job they do and I highly recommend DeHenzel and Mike for anyone from young to old....they and especially Mike have trained young adults, athletes and middle aged folks like myself....I'm 55 at 165 pounds of solid steel and getting close to my goal of 6% body fat. Some of that is due to my own regimen, but the biggest gains and progress have come since i started training with DeHenzel and Mike."

๐Ÿ‘‰ Head over to Google + to check out our other 55 glowing reviews ==>

Baby Valerie getting in on the training action today! ๐Ÿ’ช๐Ÿ‘ถ

Precision Nutrition

Eating on the road isnโ€™t easy!!

However, with some mixing and matching of gas station on-hand items, you can do better than roadside fast food.

Do you have a go-to on the road meal or snack? If so, please share below ๐Ÿ‘‡๐Ÿ‘‡

For many folks, summers are usually filled with weekend getaways and long car rides back to the cottage. โฃโ 
These are a few of our #protips to keeping yourself fueled even when you're on the go.

Get a copy of our full "cheat sheet" to eating well on-the-go ==>

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Tammy of Alexandria, VA ๐Ÿ‘ˆ

"I am over 50 and overweight, yes, I will admit it. And, for the first time in my life, I am working out, and I love it.

Mike, my personal trainer from DeHenzel Training comes to my home two nights a week helping me with strength, flexibility and balance. He custom designed a program just for me, based on what I can (and cannot) do.

No gyms, no stress, no embarrassment. Mike is amazing, DeHenzel makes it soooo easy. I have and will continue to recommend them highly to everyone I know!"

Head over to Google + to check out our other 53 glowing reviews ==>

Looking for a great upper back exercise?? ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™‚๏ธ

๐Ÿ‘‰ Meet the Bent Over Row! This challenging exercise can be done many ways (barbell, t-bar, different grips, etc) with many variations (one arm, two arms, supported with a bench, etc).

In this video, we show a simple version using two dumbbells and performing a wide grip (elbows out vs in).

A successful bent over row assumes that you have mastered the hip hinge (as found in a deadlift).

๐Ÿ‘‰ To nail the Bent Over Row:

- grab your weights and hinge at the hips, keeping a flat back and coming just about parallel to the floor

- bracing your core, pull the weights towards your sternum, keeping the weights in line with your elbows

โ€ผ๏ธ if youโ€™re having trouble keeping a flat back, either lower the weights or use a bench to support your body.

How to stay fit this summer without a gym membership

Interested in staying fit without a gym membership? We got you covered :) Thank you Northern Virginia Magazine! Ever wonder if itโ€™s possible to lose weight without leaving the comfort of your home? We spoke with NoVA personal trainer Sophie DeHenzel to find out.

Who loves Ranch dressing?? ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™€๏ธ

Tonight we tried a homemade, much healthier version and it did not disappoint!

Recipe borrowed from 100 Days of Real Food:

Mix together the following dried spices:

2 tablespoons parsley
1 teaspoon dill
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon basil
1/2 teaspoon pepper

Mix together and store in a airtight container. To enjoy, mix together:

1 tablespoon of spice mixture (save the rest for another day)
1/2 cup sour cream (we used a light version)

ENJOY and get those veggies in!! ๐Ÿฅ•๐Ÿฅ•๐Ÿฅ•

Looking for a great full body warmup?! ๐Ÿ™‹โ€โ™€๏ธ

Meet the DYNAMAX ball. If you donโ€™t have access to a DYNAMAX ball, you can also use a medicine ball or even a dumbbell.

This warmup is a great way to engage the entire body, paying special attention to the shoulders and hips.

Check out the โ€œscoopingโ€ movements and give it a try as you start your next workout!

๐Ÿ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Clients, Nadia and Erik of Washington, DC ๐Ÿ‘ˆ

"My husband began training with the DeHenzel company a year ago. He has Parkinson's disease and is almost 80 years old.

He is working with trainer Mike, and we are very pleased with the results. After just a few sessions my husband began regaining muscle strength, became more energetic, and enjoyed exercises.

I was so impressed with the results that I decided to join my husband, and now we have joint sessions. I feel more fit and energetic.

We highly recommend this company to anyone who is looking for a personal trainer!"

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

Who loves a good lunge?! ๐Ÿ™‹โ€โ™€๏ธ

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 ๐Ÿ’ช๐Ÿ’ช

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 youโ€™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 ๐Ÿ”‘๐Ÿ”‘

- 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

About Us

DeHenzel Training Systems is an award-winning In Home Personal Training and Nutrition company, servicing Northern Virginia and Washington DC. Our personal trainers bring the gym to your in the privacy and comfort of your own home, workplace gym, or outdoors.

To learn more or get started today, visit:

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Videos (show all)

See what it's like to work with us!
Celeste's first powerlifting meet
In Home Personal Training for Northern Virginia and Washington DC
365 Nutrition Coaching Program - DeHenzel Training Systems





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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