4 Transformational Training Techniques: What Works, How To Do It and Mistakes To Avoid

by Belinda on November 11, 2015

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If you’re like most women I meet, you’re training way below your personal potential.

You don’t realize how strong, fit and lean you really could be – if you just knew how.

Can you answer YES to any of these?

  • I train hard but don’t get the results want.
  • What I’ve been doing doesn’t work anymore.
  • I want to be more efficient with my training time and effort.
  • I feel exhausted; I’m wearing my body out and not getting results.
  • Injuries, knee, ankle and hip problems are limiting me.
  • I am confused by all the different workout options and information.

You’re not alone – I get messages like this every day via my Facebook Page, email and my Help Desk.

The truth is, these questions used to keep me up at night too….

Imagine if you could easily transform any workout to start seeing immediate results?

Today I’m going to show you how.


First up, this is not like what you’re used to. You won’t hear this in the gym or on most fitness websites.

You see most workouts focus on specific exercises, number of repetitions and if you’re lucky…a few tips.

So you try copy the instructor, hoping you’re doing things right.

It’s all very hit and miss. Most of the time you’re guessing if you’re doing an exercise correctly let alone optimally.

That’s why your results are inconsistent.

It’s frustrating and discouraging, especially when you’re putting in the time and effort.

I know. I was in my early 40’s when I first joined the gym and started working out. I knew the odds were against me. I didn’t have time to dilly-dally hoping and praying I was doing things right. I was almost 44 and my clock was ticking.

So I thought back to how I became a professional double bass player in my early teens.

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What if I could train the muscles of my body like I did my fingers?

I theorized that the same neuromuscular connection that transformed my unskilled hands to create beautiful music could also transform the muscles of my unfit body.

This opened my mind to a radically different approach to body transformation.

Rather than focusing on specific workouts or exercises, I discovered a system of universal training techniques that could be applied to any routine to get visible results. And it worked.




We all know that exercise changes our body…

You may even know what workouts you should be doing.

But the truth is, it’s the exercise techniques that are responsible for toning our muscles to lift, firm and re-shape our body from the inside-out.

To achieve dramatic transformation.

And in order to do this right…we need to follow a specific system.

Applying this system to any type of workout will get results; whether it’s weight training, resistance training, high intensity interval training, bodyweight training, Pilates or even yoga… enabling you to tap into your full physical potential.

This system of universal training techniques will work no matter what your age, shape or body type.

Important Note: This is a primer so you can start training to your full potential. The concepts and techniques although universal are deep in concept and application. In future articles I’ll be breaking this down in more detail so please register using the “Stay In The Loop” form on the top right this page if you’d like receive those updates.



How effectively we activate our muscles for strength, balance and performance is known as neurological efficiency.

It may surprise you to learn that the average person can only contract 20-30% of their muscle strength capacity when trying their hardest.   In other words, 70% of our potential is unrealized. Here’s why….


When you repeat an exercise over and over again, a muscle memory is created which allows you to perform the move without conscious effort.

While this makes our movement more efficient the downside is we stop consciously activating the target muscles.

This is why beginners often see rapid progress in the first few weeks but more advanced athletes hit plateaus.  


Instead of just mindlessly going through the motions, we need to consciously engage the target muscles in the areas of our body we want to improve (like the back of our legs, inner thigh, butt and tummy).

We need to feel the muscles stretch and flex as we go through the full range of motion.

We need to actively recruit the muscle fibers for strength.

By tapping into our mind-to-muscle connection we can dramatically improve our training results to get rid of cellulite, lose weight and reshape our trouble zones.


Here’s where it gets really interesting….

Before you perform an exercise, stop for a moment and visualize the movement.

In response your muscles will start firing before you even begin, ready to deliver optimal performance.

This one technique alone will take your training results to a new level. 

How To Do It:

  1. Prepare yourself to do a Sumo Squat.
  1. Visualize the movement you’re going to do.
  1. Put you feet wider than your shoulders, toes pointing out, keep your head up and shoulders back.
  1. Slowly squat down as far as comfortable feeling your quads taking the load and your hamstrings and butt muscles stretching.
  1. At the bottom, pause and lift your toes slightly to allow your bodyweight to shift to your heels.
  1. Push up through your heels while consciously activating the hamstrings and butt muscles for power.
  1. Added bonus; flex your glutes at the top of the squat.

Note: Do a set of 20 then let me know how different things felt for you. Imagine the cumulative results if you applied the mind-to-muscle technique to every exercise, in every workout?


Improved lower body shape and symmetry, reduced cellulite, a sexy, firm and lifted butt.

What To Avoid:

  • Zoning out while exercising; your mind is your most powerful muscle.
  • Sloppy form which creates undesired muscle memory patterns; it’s more effective to do less reps with better technique. 


Think about the lean, strong body of a ballerina or gymnast.


It’s their ability to activate not only the primary muscle groups but all the ancillary and supporting muscles – at the same time which creates their amazing physique.

This has tremendous benefits for our training:

  1. Immediate strength gains through working all the muscles of the body.
  1. Better balance, stability and control.
  1. Improved safety and reduced risk of injury.

The secret is keeping your whole body actively engaged during the entire exercise through using your core and bracing your body against the ground.

Bodyweight training is an ideal way to learn how to do this.

How To Do It:

  1. Place your hands at shoulder height on either side of a doorframe. Take a small step back so your body is leaning forward in the standing straight plank position. Standing on your toes bend your arms slowly to lean your weight towards the doorway as far as you comfortably can, then push back.
  1. Now compare the difference to your body strength and control using this technique:
  • Get in position.
  • Pull your tummy muscles in and tighten them as hard as you can.
  • Squeeze your glutes and pull them in towards your tummy.
  • Now flex your arms and legs.
  • Bend your arms slowly to lean your weight towards the doorway and then push back.


Ability to create stronger, firmer, tighter muscles throughout the full body creating more aesthetically balanced physique and improved upper body versus lower body proportions.

What To Avoid:

  • Forcing full body activation through using heavy weights making you more prone to injury and creating unnecessary wear and tear on your joints, ligaments and tendons.


As a little girl I used to watch my Dad “exercise”. A little eccentricity runs in the family so he didn’t do things the traditional way. Instead, he used something known as isometrics; a system where the muscles are activated through holding static positions.

Isometric exercises are thousands of years old; examples are the static holds in yoga, pilates or martial art training.


When we exercise against our own bodyweight a degree of isometrics is also required by the supporting muscles to maintain stability and balance.

The slower we do a movement the harder the stabilizing muscles have to work. And the harder the muscles work the more efficiently and effectively we can tone our body.  

How To Do It:

1. Prepare to do a backward lunge to standing knee raise.

2. Lunge backwards, pause then activate the glutes of the lunging leg to push back up.

3. Without touching the floor with your lunging leg, lift your knee up to waist high, flex your core and glutes and hold that position for 3 seconds.

4. Lunge back and repeat 20 times then swap legs.

5. To increase the challenge keep both arms raised straight overhead.


Firms the entire lower body while toning your core and arms.

What To Avoid:

  1. Don’t let gravity control the motion of your body, slow down and resist it for great results.
  1. Don’t allow the speed of a movement to do the work for you…otherwise known as “cheating” (muscular tension drops off as velocity increases).

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Now this is where things get really exciting…we’re going to bring everything together.

Think of your body as a system of interrelated muscles:

  • Agonists that cause a movement to occur through contraction.
  • Antagonists that control the range of motion to slow it down and return to the starting position.
  • Synergists that help stabilize the body.

Our goal is to optimally activate all these muscles by using specific exercises, done in the right sequence with the correct technique (3-D Muscle Toning).

By using this system based on the 4 Universal Principles you can dramatically strengthen, tone and reshape your body way faster and far more efficiently than you ever imagined.

To demonstrate how this is done let me share two video examples from my Get Lean Program 90 Day Transformation Program.

Watch these videos closely to see how I bring everything together.

Pay special attention to:

  1. How the muscles of my full body are always engaged.
  2. How the tempo varies, often slowing down to resist gravity.
  3. The static holds or pauses I use.
  4. The rhythm of my breathing and how it “braces” my body.
  5. The order of the exercises for progressive 3-D fatigue.
  6. The attention to precise technique.

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Intermediate Bodyweight Training

Advanced Resistance Training


If you’re reading this article then you’re obviously serious about improving your physique and applying what you’ve learned here today.

And I just want to take a moment to acknowledge you for this…most women don’t ever take the time to educate themselves like you have.

I know you’re committed to doing this now and getting the results you deserve so if you have any questions just post below.

I’d love to help you achieve your dream body!

Bel xo


P.S. If you like what you’ve read today and would like to fast-track your progress then my Get Lean Program is perfect for you.

I’ll show you how to:

  1. Accelerate your progress by teaching you how to exercise naturally with the full range of motion, proper tempo and correct form.
  1. Activate your muscle fibers at their deepest layers to dramatically re-shape your body and reduce cellulite no matter what your age or starting point.
  1. Simplify your nutrition to fuel your workouts, nourish your muscles and burn more fat.

If you like the sound of this and you think it’s for you then please click the link below to find out more.

Get Lean 90 Day Transformation Program <—

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