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Monday 9:30am - 6pm Wednesday 8am - 3pm Thursday 6pm - 9am Saturday 9am - 12:30pm

Ana Lopes

🍀Massage and Pilates expert.
🍀Nabba NSW athletic figure champion

We are here to look after people by focus in their health and Well being in a fun and unique way

23/01/2026

DAY 13 – Posterior chain strength and inner alignment.

Today’s exercise is the Romanian Deadlift (RDL) — a powerful movement for the posterior chain, and one that requires presence and precision.
✔ Feet hip-distance apart
✔ Weights close to the body, sliding along the legs
✔ Knees softly bent
✔ Hips driving back, spine long
✔ Eyes looking down to protect the neck
Inhale as you lower with control.
Exhale as you rise, engaging your core to support the movement.
This is a technical exercise — slow down, pause, and prioritize quality over load.

🧠 Question of the day:
If I could leave one message for the world, what would it be?
Don’t overthink it.
Imagine people driving past that message every day.
What would you want them to remember?

✨ Your answer often reveals what you value most.
And living aligned with that brings peace, clarity, and less internal pressure.
Move with intention.
Stand for something.
Let your strength reflect your values.

22/01/2026

DAY 12 – Core strength and grounded awareness.

Today’s exercise focuses on the core, building control, stability, and connection.
✔ Head supported, neck relaxed
✔ Arms beside the body
✔ Legs in tabletop, knees aligned with hips
✔ Movement initiated from the hips — not the knees
Inhale as your legs lower toward the ground.

Exhale as you return, actively contracting your center.
Keep your lower back gently connected to the floor throughout the movement.
To progress, straighten your legs — only if you can maintain control and alignment.

🧠 Question of the day:
What was the best small investment I made in the last two years?
It could be a habit.
A book.
A conversation.
Or a simple decision.
Often, the smallest investments create the biggest internal shifts.

✨ This kind of awareness grounds the body, calms the mind, and helps integrate growth — exactly what sustainable strength requires.
We keep going.
One intentional day at a time.

21/01/2026

DAY 11 – Upper body strength and self-recognition.

Today’s focus is upper body, especially chest activation, with controlled and intentional movement.
✔ Palms and elbows together to activate the chest
✔ Arms moving up and down with control
✔ Core engaged on every exhale
Inhale as you lower.
Exhale as you lift, contracting your center.
To increase the challenge, you can add dumbbells or water bottles.
You can also elevate your body using a chair to increase the range of motion and deepen the work — alignment always comes first.

🧠 Question of the day:
What do I do well — and others genuinely recognize in me?
Sometimes we minimize our strengths because they feel normal to us.
But what’s easy for you may be deeply valuable to others.

✨ Acknowledge this today.
Confidence rooted in truth calms the body and builds emotional safety.
Train your strength.
Recognize your value.
Let your body feel it.

20/01/2026

DAY 10 – Lower body strength and pressure awareness.

Today’s movement is a sumo squat, focused on strength, grounding, and rhythm.
✔ Legs wider than hip-distance
✔ Toes and knees slightly turned out
✔ Arms close to the body
✔ Gentle pause at the bottom of the movement
Inhale as you lower.
Exhale as you rise, engaging your pelvic floor, lower belly, and core to support the movement.
You can add load by holding a dumbbell or any object close to your body — technique always comes first.

🧠 Reflection of the day:
How do I usually deal with pressure?
We all have default reactions under pressure.
Some push harder.
Some shut down.
Some become anxious or quiet.

There’s no right or wrong here — only awareness.

✨ Understanding your response helps you support your nervous system instead of constantly fighting yourself.
Move.
Breathe.
Respond with intention.

19/01/2026

DAY 9 – Core strength and meaningful energy.

Today’s core exercise is the Russian twist, focusing on control, awareness, and intention.
✔ Knees bent, toes up, heels grounded
✔ Feet hip-distance apart
✔ Spine gently rounded in a C-shape
✔ Weight shifted slightly back, not sitting tall
Exhale as you twist and actively contract your core.
Inhale back to center and relax.
Only contract when you rotate.

You can lift your feet to increase intensity — but if you feel your hip flexors taking over, place them back on the ground and refocus on your core.

🧠 Question of the day:
In which activities do I feel useful, fulfilled, impactful, and well paid?
This isn’t about finding one perfect answer.
It’s about noticing patterns.
When you’re doing something meaningful, your body usually feels lighter, more alive.

✨ Fulfillment isn’t a luxury.
It’s deeply connected to health, clarity, and long-term energy.
Train your core.
Listen to your body.
Notice what truly nourishes you.

18/01/2026

DAY 8 – Shoulder strength and remembered alignment.

Today’s focus is shoulder strength, building stability and control.
✔ Elbows at 90°
✔ Forearms not too close to the shoulders
✔ Arms shoulder-width apart
✔ Core engaged, no compensation
Inhale to prepare.
Exhale as you lift, engaging your center.
You can use dumbbells, water bottles, cans — or even just body weight if you’re returning after a break.
Slow, controlled movement builds real strength.

🧠 Question of the day:
What was I doing, feeling, and thinking when I experienced my greatest success?
Think back to a time when things were flowing — in work or in life.
You don’t need details. Just notice the energy, the body, the mindset.

✨ Success leaves clues.
And your body remembers what alignment feels like.
Reconnect with that state.
You already know the way.

17/01/2026

DAY 7 – Lower body strength with self-awareness.

Today we’re back to the lower body, focusing on thighs and glutes with the reverse lunge.
✔ Front knee soft and stable
✔ Back leg hip-distance apart, heel lifted
✔ Chest open, posture tall
✔ Core engaged on every exhale
Inhale to prepare as you lower.
Exhale as you rise, contracting your center for stability and control.
You can add load with one or two dumbbells once the movement feels solid — strength comes from alignment first.

🧠 Question of the day:
How do I think the world sees me?
We all care — at least a little — about how we’re perceived.
And that’s okay.
But sometimes the body holds tension because we’re trying to live up to an image, not our truth.
Today, just notice.
Does that perception make your body feel relaxed, tight, heavy, or light?

✨ Awareness alone begins the healing.
Move honestly.
Stand strong.
Let your body tell the truth.

16/01/2026

DAY 6 – Core strength begins with awareness.

Today we’re back to the core — the center of your body and your stability.
✔ Legs in tabletop, knees aligned with hips
✔ Hands aligned with shoulders
✔ Opposite arm and leg move together
✔ Core engaged on every return
Inhale as the limbs move away.
Exhale as you return, pulling your center in with control.
You can keep limbs bent or straight to intensify, and add light weight if you’re ready — technique always comes first.

🧠 Question of the day:
Where am I spending my time inefficiently?
Inefficiency doesn’t stay only in your schedule.
The body shows it as tension, irritability, and mental fatigue.

✨ Awareness — without guilt — lowers stress, supports sleep, and helps you reclaim energy that belongs to your health.

Move with intention.
Build stability.
Protect your energy.

15/01/2026

DAY 5 – Upper body strength with clarity.

Today we’re working upper body, with a focus on chest activation using an elevated push-up.
✔ Hands open, fingers engaged
✔ Elbows slightly out — not flared, not tucked
✔ Core active throughout the movement
✔ Shoulders, elbows, and wrists aligned
Inhale as you lower.

Exhale as you push up, keeping your body in one strong line.
Using a couch, table, or wall allows you to keep your legs straight and build strength the right way — preparing your body for traditional push-ups with control and confidence.

🧠 Question of the day:
What can only I do that would create meaningful change?
When you try to do everything, your body pays the price.
Pressure, fatigue, and decision overload build quietly.

✨ Reconnecting with your unique role and talent reduces stress and sharpens focus.
Your zone of genius isn’t ego — it’s self-respect and long-term vitality.
The rest?
That’s what delegation and support are for.

14/01/2026

DAY 4 – Strength where power begins.

Today’s strength exercise targets your glutes and posterior chain — the foundation of power, posture, and longevity.
✔ Feet close, hip-width alignment
✔ Drive through your heels
✔ Knees gently pushing out
✔ Squeeze your glutes and hold for 2 seconds at the top
Inhale to prepare.

Exhale as you lift, engaging glutes and pelvic floor.
You can perform this on the mat or elevate your upper back on a bench or chair to increase range of motion.
Add load only after mastering technique — even a dumbbell or a bag of rice works.

🧠 Question of the day:
What activity creates the greatest impact in my business or career?
Not all effort creates results.
Overworking the wrong tasks drains your body and your nervous system.

✨ When you identify your highest-impact activity, you preserve energy, reduce exhaustion, and create space for recovery.
Less noise.
More purpose.

That’s sustainable health.

13/01/2026

DAY 3 – Core strength starts with clarity.

Today’s focus is core activation with one of the most effective exercises: the plank.
✔ Forearms aligned with shoulders
✔ Shoulder blades gently engaged
✔ Hips stable — not dropping
✔ Eyes down, neck relaxed
Each exhale, pull your belly in against gravity.

Breathe, hold, and create stability from the inside out.
⏱ Hold for 1 minute, repeat 3 times.

🧠 Question of the day:
How is my performance measured at work?
Unclear expectations create anxiety, tension, and self-doubt.
But when you understand how results are measured, your body relaxes.

✨ Certainty calms the nervous system.
And clarity is one of the most underrated health tools — professionally and emotionally.
Train your core.

Anchor your nervous system.
Build strength that lasts.

12/01/2026

DAY 2 – Strong back. Protected energy.

Today’s strength focus is back activation — done with control and intention.
✔ Soft knees, hips back
✔ Neutral neck, eyes down
✔ Shoulders away from ears
✔ Squeeze the shoulder blades and hold for 2 seconds
Inhale with arms straight.
Exhale as you pull back, engaging the middle of your back.
You can use dumbbells, water bottles, or go heavier at the gym — what matters is quality over load.

🧠 Question of the day:
What’s the best way you’re using your time at work?
When time isn’t used intentionally, the body feels it first.
Constant cortisol spikes drain your energy, disrupt hormones, and cloud mental clarity.

Protecting your focus is protecting your health.
✨ Productivity isn’t about doing more.
It’s about doing what matters — without burning yourself out.
Now move with purpose. 💪🧠

Address

Sydney, NSW
2036

Opening Hours

Monday	9:30am - 6pm
Wednesday	8am - 3pm
Thursday	6pm - 9am
Saturday	9am - 12:30pm

Website

https://ana-lopes-app.mvt.so/

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