Getting at least 30 minutes of exercise a day is great for your overall health, whether that be simply going for a walk or practicing high-intensity training. But with busy schedules, increasing heat during the summer months and the nerve-wracking aura of a public gym, it becomes challenging to squeeze in daily workouts into your routine.
Seven years ago, Sophie DeHenzel, who currently resides in Ashburn with her family, realized how many people struggle with finding the right balance and decided to do something about it. With help from her business partner and husband, Jason DeHenzel, the at-home personal training company DeHenzel Training Systems was born. Here, Sophie shares how she and the 14 trainers on her team help NoVA and DC locals stay in shape.
Is it actually possible to have a successful workout when you are constrained to a small space?
Absolutely. We get that question a lot, as most of our clients will have gyms in their building or others will have their own. I always tell people, if you can move a few feet in each direction we can get in a good workout. I think there’s a misconception in the exercise world that you need access to all this equipment and extensive space for it to be worth it and that couldn’t be further from the truth.
How does your at-home training accomplish that?
Well, even using zero or minimal equipment, you can achieve success, but I always suggest purchasing two different resistance bands and maybe two sets of weights. When our trainers go into our clients’ homes, they often manipulate what’s readily available. They often use stairs for running, do planks on a coffee table for people who aren’t ready to be flat on the floor, things like that. As long as you have a solid surface that is steady, you can get the right results.
What’s the most essential aspect of exercising in a small area?
I’m a big believer in the basics and not over-complicating exercise. And what I mean by basic is sticking to the foundations of exercise like the squat or a push-up, a lunge or a deadlift. Those type of exercises you can use with just body weight, or you can add minimal weight or whatever else you have access to. The great things about those movements is that they can progress and they are highly functional for how the body moves every day. I always say stick to bigger movements because most people are looking for weight loss and with those, you’re getting more bang for your buck and challenging your muscles more.
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