What are the opening hours?

Monday 5:30am - 7:30pm Tuesday 5:30am - 7:30pm Wednesday 5:30am - 7:30pm Thursday 5:30am - 7:30pm Friday 5:30am - 7:30pm Saturday 7am - 10am Sunday 7am - 10am

Movement HQ

YOUR ONE-STOP MOVEMENT SHOP 💪

https://movementhq.com.au/

21/09/2025

One workout won’t make you fit, but it will make you better than yesterday.

Progress is built one session at a time. Show up, give your best, and trust the process.

Your future self will thank you.

Ready to take that next step? Book your session today.

https://movementhq.com.au/

18/09/2025

Sweet Potato Crust Spinach Quiche

Why stick to traditional pastry when you can upgrade your quiche with a base that brings both flavour and nutrition?

When you use thinly sliced and roasted sweet potatoes for the crust, you add natural sweetness, fibre and a boost of vitamins without the heaviness of pastry. It is a lighter, nutrient-rich alternative that still gives you that satisfying base to hold a creamy, protein-packed filling.

Not only does this quiche taste amazing, it also fuels your body with slow-burning carbs, antioxidants and muscle-loving protein.

Ingredients
-1 very large or 2 medium sweet potatoes
1 very large or 2 medium sweet potatoes
-2 tsp light olive oil or grapeseed oil
-½ tsp salt
-½ tsp garlic powder

Filling
-1 tsp light olive oil
-1 small onion, diced
-2 cups (approx 80-100 gm). fresh spinac
2 cups (approx 80-100 gm). fresh spinach
-6 eggs
-Salt and pepper to taste
-2 tbsp milk or cream
-100gm fetta cheese, crumbed or cubed
-½ cup cheddar cheese

Method
1.Preheat the oven to 190 degrees.
2.Peel the sweet potatoes and slice into thin rounds with a mandolin or a sharp knife.
3.Toss the sweet potatoes in a bowl with the oil, salt and garlic powder to combine.
4.Spray a pie dish with cooking spray and layer and overlap the sweet potato slices over the bottom and the sides of the dish.
5.Bake for 20 minutes or until sweet potatoes are soft and beginning to crisp then remove from the oven.
6.While the sweet potato crust is cooking, use the remaining olive oil to gently fry the onion and capsicum over medium heat until soft.
7.Add the spinach and stir until wilded.
8.Let cooked veggies cool.
9.In a medium bowl whisk the eggs with the milk or cream and salt and pepper.
10.Add fetta cheese and cooked veggies.
11.Pour egg and veggie mixture into the sweet potato crust base and sprinkle cheddar cheese on top.
12.Return to the oven for approx 30 minutes, or until the filling has set and the quiche has browned
13.Service hot or cold with a salad.

12/09/2025

Ready to mix it up and smash your limits?

Meet Mish Mash and Smash, Movement HQ’s dynamic full-body fusion class where variety meets intensity. One session and you’ll work your strength, agility and coordination in ways you didn’t even know you needed.

Say goodbye to boredom and hello to a workout that is bold, balanced and built to challenge you. Join a small group of determined movers, guided by expert coaches, and redefine what your body is capable of.

Why you'll love it:

Versatile intensity: each class blends different movement styles for a fresh, full-body challenge

Thoughtfully programmed: expert coaching ensures every session is safe, effective and fun

Community powered: small group energy, genuine motivation, and a feeling that you belong

Ready to smash it? Tap the link in bio to book your next session.

https://movementhq.com.au/class/mish-mash-and-smash/

08/09/2025

Spring is Here, and So is Your Fresh Start

The season of growth is calling and just as the flowers begin to bloom, this is your time to rise, move and thrive.

Every rep, every step and every stretch is a step closer to the strongest version of you.

No matter where you are starting, progress is possible. Our coaches are here to help you build strength, confidence and energy that lasts well beyond spring.
Your journey begins today. Let’s make it count.

https://movementhq.com.au

06/09/2025

Tired of getting lost in the crowd? At Movement HQ, our small class sizes mean more attention, better technique, and faster results.

💪 Unlimited gym + classes
💪 Strength & calisthenics focus
💪 Free PT session included
Join today.
https://movementhq.com.au/sign-up/

04/09/2025

No machines. No weights. Just you vs you. 💪

Our Calisthenics Workout is full-body bodyweight strength training that builds real-world strength, mobility, and control.

From chin-ups to pistol squats, planches to levers—you’ll move through multiple planes of motion, master new skills, and unlock strength you didn’t know you had.

✅ Build functional strength
✅ Improve technique over time
✅ Boost mobility, flexibility & control
✅ No equipment needed—just your body

Whether you're starting with basics or refining advanced movements, every session is designed to challenge, support, and progress you.

Ready to train smart and move with purpose?

Book your next Bodyweight Strength session now.

https://movementhq.com.au/class/bodyweight-strength/

02/09/2025

Strawberry Smoothie Breakfast Bowl

Breakfast that looks and tastes like a dessert? We’re here for it!

Spring has officially spring and that means strawberries are in season now. Make the most of strawberry season with this Insta-worthy treat. Packed with antioxidants, fibre and healthy fats, this bowl is a nutrient powerhouse that supports energy, gut health and overall wellness.

We’re calling it a breakfast bowl but as it is basically a smoothie you can enjoy this treat at any time of the day in a bowl or a glass!

Smoothie Ingredients

-1 cup strawberries (fresh or frozen)
-1 fresh raw beetroot, peeled
-1 frozen banana or 1 cup of ice
-1 tbsp chia seeds
-30 gm vanilla protein powder
-½ cup milk (any type of milk will work)
-¼ cup unsweetened yogurt

Toppings of choice

-Sliced fresh fruit - kiwi fruit, bananas or papaya
-Fresh berries - blueberries, raspberries, blackberries or sliced strawberries
-Nuts - walnuts, almonds, macadamias, flaked coconut or cashews
-Seeds and dried fruits - chia seeds, h**p seeds,pumpkin seeds or goji berries
-Cereals - Granola museli or cereal
-Cacao nibs

Method

Add all ingredients to a NutriBullet or other high speed blender and blend until the mixture is perfectly smooth and creamy.

Pour into a bowl and finish with your toppings of choice or try one of our topping suggestions.

https://movementhq.com.au/

31/08/2025

🎉🌸 Happy Birthday, Elissa and Happy First Day of Spring! 🌸 🎉

Today we celebrate not only the start of a new season but also the birthday of one of our incredible coaches, Elissa!

As our Movement Strength Coach, Elissa brings energy, expertise and passion to every session. From kettlebells and bodyweight strength to mobility and conditioning, she is dedicated to helping every client discover the joy in movement and build a sustainable long-term approach to fitness.

Elissa’s superpower is meeting you exactly where you are in your journey, whether you are just starting out or chasing advanced goals, and guiding you through small meaningful changes that create big results.

Join us in wishing Elissa an amazing birthday filled with strength, sunshine and all the good vibes this spring has to offer! 🌞💪

https://movementhq.com.au/

26/08/2025

Discipline > Motivation.

Motivation is fleeting. It shows up when it feels like it.

Discipline? That’s the part of you that laces up the shoes, shows up to class, and does the work—regardless of how you feel.

Because real results don’t wait for motivation.

They come from showing up. Every. Single. Time.

Address

Building 8/49 Frenchs Forest Road (East)
Frenchs Forest, NSW
2089

Opening Hours

Monday	5:30am - 7:30pm
Tuesday	5:30am - 7:30pm
Wednesday	5:30am - 7:30pm
Thursday	5:30am - 7:30pm
Friday	5:30am - 7:30pm
Saturday	7am - 10am
Sunday	7am - 10am

Website

https://movementhq.com.au/

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