An INTRODUCTORY STRENGTH TRAINING PROGRAM for Pilates instructors, yoga teachers, or anyone who wants a simple way to get started weight training.


An INTRODUCTORY STRENGTH TRAINING PROGRAM for Pilates instructors, yoga teachers, or anyone who wants a simple way to get started weight training.

Do you want to...

• Get stronger and improve mobility, but aren't sure where to start?

• Start weight training, but feel intimidated by the weight room and are afraid you might get hurt?

• Strength train, but have mobility limitations or an injury history that makes a lot of exercises feel inaccessible?


Are you a Pilates instructor or yoga teacher who wants to learn how to incorporate strength work into your teaching and new tools to help your students gain strength, improve mobility, and reduce wrist and shoulder discomfort during exercises like planks and push-ups? 


If so, I gotchu. 

I partnered with strength coach Meghan Ramos to create PUSH IT REAL GOOD, a simple whole body strength and mobility program for people who are new to strength training or are coming back after an injury. 

If you want a science-backed, joint-friendly, simple approach to start weight training, grab PUSH IT REAL GOOD today!


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The story behind PUSH IT REAL GOOD

In my twenties, I exercised my way into chronic pain after becoming obsessed with teaching high intensity group fitness classes, while using hot power vinyasa flow yoga classes as my “recovery.”

A year later, my arms looked great and I had impressive stamina. However, joints were a mess. I couldn’t grip a dumbbell without searing nerve pain up my arms or type an email without my fingers going numb. I also developed a “clicky” hip that hurt so much during workouts that I would practically crawl off the stage after teaching classes.
And as far as practicing exercises like planks and push-ups went? Forget it. It hurt just to think about putting weight on my wrists. What were once my favorite workouts, became a source of frustration, fear, and pain.

Disillusioned and debilitated, I started to question why I and so many of my clients and colleagues experienced pain and discomfort during exercise. I realized that there had to be a better way. I shifted my attention to studying somatic work, biomechnanics, pain science, and bodywork/massage therapy. 

A few years later, I no longer had chronic pain. However, I still had a bunch of nagging “issues” that would flare up when I’d try to ramp back up to higher intensity exercise.

Enter strength training.

The weight room had always intimidated the hell out of me, but I’d started to follow a lot of strong women on social media and became intrigued with the idea of getting stronger. I figured “what the heck?” and bought a random program to follow.

Initially, I was embarrassed by how inept I felt in the weight room. Here I was, a Pilates teacher who had been teaching movement for over a decade and could name practically every muscle in the human body, but I felt lost in a sea of dumbbells and new exercises. Beyond that, I was worried that I might hurt myself. Everything I’d seen in strength training seemed so aggressive. I wondered if it was even safe. It was like learning a completely new language – on my own, because I wasn’t sure who to turn to ask for help.

I kept at it and was shocked by the results. Not only did I get stronger and build muscle, but all my nagging injuries and recurring pain went away. My shoulders and hips stopped clicking. I no longer needed a massage every couple weeks for my neck to feel normal. Advanced Pilates exercises that I’d never been able to do well felt easy. My mobility improved.

Strength training was the missing piece of my fitness puzzle. When I started introducing it to my clients and replicated the results, I realized I wasn’t alone.

Sometimes doing things the hard way + getting everything wrong is a gift. In my case, my fitness "mistakes" gave me perspective.

I realized that when you combined the benefits of mind body movement with strength training, you're able to move well and pursue the activities you enjoy without the fear of injury.

This is an oversimplification, but you need three things in your movement "diet" to move well, build strength, and reduce joint discomfort during exercise - mobility, stability, and strength. 

Mobility + Stability + Strength = Resiliency


The ability to actively move your joints through their full range of motion. This is different than flexibility, which is being able to achieve large ranges of motion #thesplits without control 😉


The ability to track your joints as you move through space - especially during hard exercises. Ever wonder how some people could do dozens push-ups, but still had wrist pain? Stability might have been the missing piece. 


It doesn't matter how good your body awareness and control is. If you don't have the strength to control how forces move through your body, it's not going to feel great when you load a joint that isn't prepared for what you're demanding of it. 


Stability, mobility, and strength are all important foundations in movement and fitness.

However, I struggled to find a program that comprehensively addressed all three.

So, I created one!

I partnered with Meghan Ramos, who was the person I turned to when I was ready to better understand strength training and combined our knowledge to create the program I wish I'd had when I was ready to start my strength training journey.

PUSH IT REAL GOOD is more than just a series of exercises. It's a comprehensive + intelligent approach to strength training that helps you create a foundation for resiliency and gives you a toolbox to address and work with joint discomfort (e.g. shoulder or wrist pain) that you might experience during exercise. 

PUSH IT REAL GOOD is the program I wish I'd had when I started my strength training journey.


Weight training doesn't have to be painful or scary. If you know where to start and pick the right sequence of exercises it can be the perfect complement to what you're already doing.

And if even if you have a history of ouchy joints, there are still exercises you can do. In fact, with the right progressions, you might even be surprised by just how much you're capable of.

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What others are saying:

"I absolutely loved the Push It Real Good program! I feel so much stronger, more stable, and tasks are so much easier! I was about 18 months postpartum with my second kid when I started Push It and one of my big motivators was to be able to lug my growing toddler around and not feel weak, unstable, or achy. This program has really helped me build my confidence in my body's strength and has been so much fun. It's well organized and the progressions WORK.

I loved being able to do the workouts at home without needing to add tons of equipment to my little home gym. I did have to buy more weights... because I GOT STRONGER and needed heavier ones! This is a great entry point to strength training or an awesome option for those with more experience who want well laid out workouts and trouble shooting guides to progress you to rocking your push-up and strength exercises!"

Vanessa G.
Certified Pilates Teacher

PUSH IT REAL GOOD will give you the tools to build the mobility AND get started weight lifting - even if you’ve never picked up a dumbbell before.

Ready to build MORE strength with LESS hurt?

Sign up for PUSH IT REAL GOOD today!


*sales tax applicable for WA residents

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The PUSH IT REAL GOOD Strength Training Program

This 12 week FULL BODY program gives you everything you need to get started weight lifting, and build strength using equipment found in most gyms. These workouts are designed to be effective + joint friendly with a minimal time commitment. 

The PUSH IT REAL GOOD Strength Training Program includes:

  • 3 full body strength training workouts that can be completed in under an hour (This = 3 workouts a week)
  • Modifications for all of the exercises in the program to make weight training accessible, even with an underlying joint restriction (e.g. cranky knees, wrists, or shoulders)
  • A "Getting Started" section, with recommendations for equipment, cardio, recovery, and weight selection.

The program also comes with...

The PUSH IT REAL GOOD Exercise Glossary

This printer friendly exercise glossary is organized by workout for easy reference and includes detailed descriptions + step by step images for the warm-up, exercises, and modifications outlined in the PUSH IT REAL GOOD Strength Training Program.

The PUSH IT REAL GOOD Exercise Tracker

Need an easy way to track your progress? We've got you covered!

This simple and printer friendly workout tracker includes space for you to track your equipment, exercise selection, and progress for all 12 weeks of the program.


This vault is loaded with content to fast track your fitness journey and includes:

A Video Library with tutorials for the warm-up + all of the exercises and modifications in the PUSH IT REAL GOOD Strength Training program.

An FAQ and Help Section, with tutorials to troubleshoot joint discomfort and form issues for the exercises in the program, as well as, discussions covering frequently asked questions when getting started weight training.

Stability and Mobility Routines, with videos for all of the routines in the PUSH IT REAL GOOD book to address restrictions or joint discomfort in the upper back, shoulders, wrists, and elbows.


The PUSH IT REAL GOOD digital book

This 100+ page, beautifully illustrated e-book explains in simple language how your joints are supposed to move and why you might have wrist, shoulder, elbow, or upper back pain when you workout.

While it uses the push-up as an example of a popular exercise that many of us struggle with to illustrate these ideas, this book is NOT just about push-ups. Rather, it explains how to apply these movement concepts to an exercise to troubleshoot joint discomfort and improve posture and movement mechanics.

The PUSH IT REAL GOOD digital book also includes: 

  • Self assessments to help you identify where you need to work on mobility and strength
  • Stability and mobility routines to address upper back, shoulder, wrist, and elbow discomfort
  • Videos for all of the routines outlined in the book

And it has been formatted to be easily read on a phone or tablet.



Finally, if you grab the program today, you'll get this limited time bonus...

The Yoga + Pilates with Resistance Bands Video Series: A collaboration between movement teachers Nikki Naab-Levy and Trina Altman

Intro to Resistance Bands Tutorial: This video is a discussion between Nikki and Trina about how to adapt the strength exercises in PUSH IT REAL GOOD to teach them in yoga and Pilates classes and private sessions.

It also tells you exactly which bands you need, how to tie them, and includes a short exercise demonstration. 

Yoga Flow with Resistance Bands Class: This is a 40 minute yoga flow class, which is demonstrated by Nikki and voiced over by Trina. This class takes you through a progressive series of mobility drills that prepare your joints for a flowing yoga sequence. Every movement in this class, including the flowing yoga sequence, uses resistance bands (therabands) to provide external load.

Use this class when you want an at-home yoga practice or for ideas for your classes.

Pilates Flow with Resistance Bands Class: This 35 minute class, which is taught by Nikki, includes a blend of Pilates and primal movement exercises to build full body strength and mobility using resistance bands (therabands).

Use this class for when you need an at-home workout or inspiration for your classes.

About Trina Altman

Trina Altman, BS, PMA-CPT, received her training through STOTT PILATES® and is an E-RYT 500.

Trina has presented at Kripalu, the Yoga Alliance Leadership Conference and Yogaworks, among others.

Her work has been published in Yoga Journal, Yoga International and Pilates Style magazine. Her book, Yoga Deconstructed®: Transitioning From Rehabilitation Back Into The Yoga Studio is slated to be published by Handspring Publishing in December 2019.

Gotta Question? Find the answer here.

Do I need a gym membership to follow this program? What equipment do I need?

The strength and conditioning component of this program will require resistance bands, a set of “light,” “medium” and “heavy” dumbbells, and a pull-up bar. It will also be helpful to have access to a bench or box. There is the option to use a suspension trainer (e.g. a TRX) and a looped band. For many of the exercises, you have the option of using dumbbells, a band, OR a suspension trainer, so depending on what equipment you have on hand + would like to invest in, it’s possible that you could do the program at home. The program also comes with equipment recommendations, if you’d like to purchase equipment for home use. However, all of this equipment is easily found in most commercial gyms. The mobility and stability routines require little to no equipment and could easily be done at home.

I can’t even do one push-up and I think weights are intimidating! Is PUSH IT REAL GOOD right for me?

YES! Many of our clients who had a goal of mastering push-ups and getting stronger started little to no experience weight training and a history of joint issues. By following programming similar to what is detailed in the PUSH IT REAL GOOD book and program they were able to improve their push-ups and build strength.

If the above description sounds like you, we created PUSH IT REAL GOOD with you in mind!

I’m already strong and awesome at push ups, buuu-uut they don’t feel great on my wrists and I’m super stiff + inflexible. Will this help?

I don’t have a crystal ball, so I can’t make any promises. However, I’ve seen the stability and mobility exercises in PUSH IT REAL GOOD help many of my strong and fit clients move and feel better.

In fact, many people have told me that doing this type of work made their workouts better, because they had so much more flexibility and ease of movement.

Additionally, just because the strength and conditioning portion of the program is simple, doesn’t mean it’s “easy.” If you’re already strong or experienced, you can use a heavier weights or more resistance to challenge yourself.

Can PUSH IT REAL GOOD replace physical therapy?

The short answer is no. I’m a lot of things, but I’m not a physical therapist and I can’t fix you.

PUSH IT REAL GOOD is for you, if:

You’ve been cleared to exercise by your doctor or physical therapist and you’re looking for a transition back to regular exercise after rehabilitation from an injury.
You have general tension/stiffness and you want to improve alignment, stability and mobility, or reduce your risk of injury or re-injury.
You’re looking for a simple, yet comprehensive way to build strength and improve the way you move and feel
PUSH IT REAL GOOD is not for you, if:

You have ongoing, undiagnosed and untreated pain.
You suspect you have an underlying trauma or injury, but have not consulted a medical professional about it.
You have not been cleared to exercise by your doctor or physical therapist.
Please note that if you have any questions or concerns about starting a new fitness program or you have ongoing pain, it is recommended that you consult a medical professional.

I’m crazy busy. How long are the workouts? Do I have enough time for this?

Only you will know the answer to this. However, this program is what I would call the minimal time commitment to see measurable results. Ideally, you will perform the strength workout 2 to 3 times a week. Each workout will take 45 minutes to an hour including the warm up.

If you are practicing the optional mobility routines, they will each take about 20 minutes and can be done in conjunction with the strength program or on rest days. Whatever fits best in your schedule!

Can this program help me lose weight or get ripped? I want muscles!

Fat loss typically requires changing your approach to nutrition. With this in mind, Push ups that don’t suck is not a weight loss program and does not offer nutrition advice. Additionally, it would take more than 12 weeks to put on large amounts of muscle and the program is designed for strength, not muscle building, so you are probably not going to look like a bronze statue by following the program.

That being said, strength training has been found to promote changes in body composition and improve muscle mass and tone, which could contribute to having more muscle definition.

I’d like to be toned, but don’t want to get bulky. Will strength training turn me into the hulk?!

That depends on how you define “toned” or “bulky.” Not gonna lie, strength training (especially if you’re new to it) will lead to a gradual increase in muscle mass over time, so it is possible that you might notice you have more visible muscle after completing the program.

However, PUSH IT REAL GOOD is designed for strength, not hypertrophy (a type of training for increasing muscle mass), so it’s unlikely that you would see a dramatic increase in muscle mass.

I don’t care about technical stuff or how my body works. Do I HAVE to read the the e-book to follow this program?

Nope! I know not everyone loved school, which is why I created this program to be a choose your own adventure.

If you love understanding how + why things work, the e-book is there for you to enjoy and learn from. However, if you just want to follow the program, you’ll still get great results. No heavy reading required 😉


Nikki Push Up HeadShot

Hey there! I’m Nikki Naab-Levy.

I’m a Pilates teacher, certified functional strength coach, and fitness educator with over a decade of experience helping people build strength, improve mobility, and overcome injury.

I’ve got a degree in exercise science, more professional certifications than I can count, and I’ve been featured in The Seattle Times, Girls Gone Strong and Men’s Fitness.

I adore an oversized cup of coffee, all things 80’s (high tops, bodysuits, GLOW!) and I sometimes wonder if I started teaching fitness, because it gave me an excuse to live in yoga pants.

as seen in (5)
Meg Push Up HeadShot (2)

Hi! I’m Meghan Ramos.

I’m a strength, resilience, and healthy movement advocate who helps people tap into their inner superhero. I love working with anyone who’s intimidated by the gym, wants to get started but feels lost in the fitness world, or just needs some support to make a healthy habit stick for good.

As a Precision Nutrition Certified Coach, my philosophy is that you should eat to enjoy your life and to support your training. Food is delicious and doesn’t have to be the enemy. I’m passionate about teaching people to feel satisfied by what they eat, fuel their activity to become stronger and faster, and be finished once and for all with the endless cycle of guilt and restriction.

When I’m not in the gym, you can find me hiking, prowling farmer’s markets for new foods to try, trying and usually failing at crafts, and hanging out with my husband and our cat.

What others are saying:

There's a lot to love about PUSH IT - it meets you where you are with building challenge and continuous support, it's a resource that answers questions I've had when exercising on my own or in other programs for years, and it even has a good sense of humor.

But I think my favorite thing right now is that it's not asking for the kind of commitment so many others want, that it's not an all or nothing deal. I can use the equipment I have now to get started, and also work in the warm-ups and lessons learned to other exercise programs I love.

I already feel stronger, and I know that as I'm ready to do more this program will be there to challenge me, which is great motivation to keep going!"

Rachel Z.
PHD in Education & New Mom

Ready to get strong?

Sign up for PUSH IT REAL GOOD today!


*sales tax applicable for WA residents

Add to cart

Refund policy: For paid registrations in a course, users have up to 30 days after the payment to request a refund. Qualified refund requests may take up to 30 days to process. To request a refund, please email us at hello@naablevy.com with the subject line Refund Request and provide the following: name and email address used in sign-up.