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.

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 πŸ˜‰ 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!

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

⭐️⭐️⭐️⭐️⭐️ "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!" ⭐️⭐️⭐️⭐️⭐️

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

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

Try adding in some THRUSTERS! πŸ‹οΈβ€β™€οΈ

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

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

πŸ‹οΈβ€β™€οΈ Give it a try and let us know what you think!

Happy Friday everyone! πŸ˜‚

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Shanaz of Alexandria, VA πŸ‘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!"


πŸ‘‰ 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.

βœ… 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 it’s over 😁

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, it’s safe to say the neighbors think we are officially crazy πŸ€ͺ

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

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

To perform:

βœ… 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:

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

❓questions about performing a reverse lunge? Let us know below πŸ‘‡

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, JL of Alexandria, VA πŸ‘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."

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

Baby Valerie getting in on the training action today! πŸ’ͺπŸ‘Ά

Precision Nutrition

Eating on the road isn’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 πŸ‘‡πŸ‘‡

For many folks, summers are usually filled with weekend getaways and long car rides back to the cottage. ⁣⁠
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 ==>

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Client, Tammy of Alexandria, VA πŸ‘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?? πŸ™‹β€β™€οΈπŸ™‹β€β™‚οΈ

πŸ‘‰ 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).

πŸ‘‰ 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

‼️ if you’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 it’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?? πŸ™‹β€β™€οΈπŸ™‹β€β™€οΈπŸ™‹β€β™€οΈ

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!! πŸ₯•πŸ₯•πŸ₯•

Looking for a great full body warmup?! πŸ™‹β€β™€οΈ

Meet the DYNAMAX ball. If you don’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 β€œscooping” movements and give it a try as you start your next workout!

πŸ‘‰ JUST IN - Another Glowing 5-Star Review from In Home Clients, Nadia and Erik of Washington, DC πŸ‘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?! 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 ==>

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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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