Are you looking for a flexible workout program, custom-built to fit your needs, complete with expert guidance and built-in accountability?

Now how about all of this without the price tag of a personal trainer, gym initiation fees or a lengthy contract? Sounds good, right?

Curious how our online personal training works or if we have a program (hint: we have 28 different programs) that’s right for you? Read on to learn more…

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Why Online Personal Training?

What are the advantages of online personal training?

Who is a good fit for online personal training?

We have just the answers for you…
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✓ Fitness that fits your life – with online training, you can take your workout anywhere in the world with you.

✓ Flexible workout environments– each workout, you will get to choose the environment (gym or home) that best suits your needs for that day.

✓ Individualized training programs – 28 different training programs to fit your exact needs, regardless of your experience, abilities and goals.

✓ 12-months of a proven program – our programs have been tested and proven to leave you with a stronger and fitter body every month.

✓ Personal training on a budget – experience similar benefits of in-person personal training, but for a fraction of the cost.

✓ Flexible commitment options – various pricing options to fit not only your budget but your commitment comfort level as well.

✓ Guidance, support and accountability  – ongoing guidance, support and daily accountablity from your experienced coach.

Get Started Today

Meet Your Coach

Hi, I’m Sophie DeHenzel, Co-Owner of DeHenzel Training Systems, seasoned Personal Trainer and your Online Personal Training Coach. Thank you for stopping by and checking out our awesome online personal training programs.

I work with clients every day just like you, who are looking to become healthier, stronger and fitter without the constraints of a traditional gym or price tag of a personal trainer. Sounds good, right?!

If you’re ready to jump into an individualized and proven online personal training program, with guidance, support and accountability every step of the way, you’ve come to the right place!

How Our Programs Work

The first step to getting started is to complete your initial intake questionnaire. During this process, you will be asked a wide variety of questions ranging from current exercise routine and needs, physical goals, any injuries, movement limitations or physical pain. Based on your answers, you will be assigned a workout routine that best suits your individual needs.

Since we understand that every person is unique in their own needs, abilities and goals, we don’t take a “one size fits all” approach like most training programs. In fact, we have 28 different workout programs (14 for women and 14 for men) available. We literally have a training program for everyone. Check our different training programs below:

  • A program for everyone:
  • Get Moving
  • Fat Loss
  • Muscle Gain
  • Advanced Body Recomposition
  • Intermediate Body Recomposition
  • Acute Lower-Limb Injury
  • Chronic Lower-Limb Injury
  • Exercise-Induced Lower-Limb Injury
  • Acute Upper-Limb Injury
  • Chronic Upper-Limb Injury
  • Exercise-Induced Upper-Limb Injury
  • Acute Back Injury
  • Chronic Back Injury
  • Exercise Induced Back Injury

online personal training

Choose Your Daily Workout 

Each week, you will receive 3-4 daily workouts, all part of a periodized program, designed specifically for your needs and goals.

Each workout, you will get to choose between a full workout (access to a gym), an at-home workout (minimal equipment), a quick workout (don’t have much time) or your own workout (family hike, spin class, etc.).

Since your daily needs may change dependent on your environment, your workout will also change to match your needs. Convenient, right? We think so.

Learn Each Exercise 

After selecting what type of workout you will be doing for the day, you will be taken through a proper warmup with clear instruction.

Next your workout will be laid out in order of execution, as well as clear explanation of how many reps, sets and how to select the proper weight.

With each exercise, you will be given a written set of instructions on how to perform each exercise, along with HD quality photos and video.

You’ll even be shown photo examples of common form mistakes so you can be sure that you are executing each exercise effectively and most importantly, safely.

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Make Necessary Modifications

With most exercises, you will have the option to modify the exercise to make the intensity easier or harder.

Just look to the little icon on the right to determine which intensity matches your specific needs for the exercise.

Having the ability to modify most exercises, is just another way we are able to customize each workout to best suit your individual needs.

Track Your Progress

Each day you’ll be presented with a “Review Card” on your home page. This card will ask you if you did your workout or actively recovered for the day.

All of your “yes’s” and “no’s” will be compiled into your progress card to track your overall progress as well as program adherence.

Your progress card will also be for your coach to follow along with how you are doing in the program on a week to week basis.

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Get Started Today

Thinking of Joining?

Great. We are excited that you are excited about our online personal training program…we think it’s pretty great too.

Before you jump in, we want to make sure our program is right for you…
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You want a flexible exercise program that fits your individual lifestyle, physical needs and training goals

You want a tested and proven exercise program, designed by world-class exercise physiologists and strength coaches

You want access to the best exercises with written, photo and video instruction so that you can perform each exercise safely and effectively

You’re willing to commit a minimum of 3-4 days per week to your workouts and active recovery days

You want to work with an awesome, experienced PN ProCoach who will stick with you every step of the way
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Our program isn’t for you if …
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x You don’t want a flexible exercise program that fits your individual lifestyle, physical needs and training goals

x You don’t want a tested and proven exercise program, designed by world-class exercise physiologists and strength coaches

x You don’t want access to the best exercises with written, photo and video instruction so that you can perform each exercise safely and effectively

x You’re not willing to commit a minimum of 3-4 days per week to your workouts and active recovery days

x You don’t want to work with an awesome, experienced PN ProCoach who will stick with you every step of the way

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Assuming you fit the first set of criteria, we can’t wait to get you stared with a program that best suits your needs!

Pricing Plans

Be Committed: 12-Months

For $99/month (no upfront costs or hidden fees), you will have access to our online personal training program for an entire year.
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Be Flexible: Month-to-Month

For $149/month (no upfront costs or hidden fees), you will have access to our online personal training program on a month-to-month basis. You may train for as long as you would like or cancel at any time.
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Add-On: Nutrition Coaching 

For an additional $50/month (valued at $99/month), you can add on our life-changing nutrition coaching program. Change your body, change your life with a fully-powered exercise and nutrition approach.

Satisfaction Guaranteed

We fully stand behind and believe in our programs so much that we offer a money back guarantee of success for both our 12-month and month-to-month online personal training and nutrition coaching programs.

If you’re not satisfied within the first 90-days of our 12-month program or within the first 30-days of our month-to-month programand have a minimum adherence rate of 80% with your nutritional lessons, habits and daily workouts (if applicable), we will happily issue a refund.

Do You Have Questions?

What if I don’t like the program? Can I quit? With our month-to-month program, you may quit at any time. With our 12-month program (before the 90-day mark), if you aren’t satisfied with our exercise and/or nutrition coaching program and adhere to our program at a minimum of 80%, you may back out and receive a refund.

What if I need to take a break from the program? Our exercise programs are designed for zero breaks. While it may sound harsh, the reality is that life doesn’t come with a “pause” button. For this reason, we want our clients to learn that they can continue with their workouts, regardless of life’s up and downs. While you can’t “pause” the program, you can move your workouts to different days of the week to better suit your schedule.

What if I need to change my program track? You may change your workout program at any time if necessary. This may happen if you become injured, recover from an existing injury or change goals. Just shoot Coach Sophie a message and she can move you into another program.

What if I don’t live in the NoVA/DC area? Can I still do the program? Yes! Since our program is based on an online platform, you can access our software, follow our program and communicate with your coach from anywhere in the world, as long as you have internet connection.

Will I have direct access to coach Sophie? Yes, you will! Through our online coaching platform you will be able to send her direct messages anytime. She will also have direct access to you to check in, offer support, guidance, celebrate milestones and trouble-shoot along the way.

Do you have another question we haven’t covered? Feel free to contact us with any questions. We will be happy to answer them!

Get Started Today

To keep our coaching attentive, we only work with a select number of clients throughout the year.

Due to our continuous limited space, our program is in high demand. Sometimes we even have a waiting list!

If you’re ready to jump into a flexible personal training program, we would love to hear from you.
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