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/

20/11/2025

Joining a gym isn’t just about getting fitter!

It comes with a range of surprising benefits that can transform your health, mindset and lifestyle in ways you might not expect.

1. Total Health Benefits
Regular movement reduces your risk of heart disease, diabetes, and stress-related illness while boosting energy and mood.

2. Access to the Right Equipment
Our studio is fitted with premium Pilates, strength and conditioning equipment designed for every level and goal.

3. A Supportive Community
You’ll train alongside like-minded people and become part of a community that motivates, supports and celebrates progress.

4. Expert Coaching
Our qualified coaches and movement specialists guide you every step of the way to improve form, build confidence and stay injury-free.

5. Consistency and Routine
Rain or shine, our diverse class timetable helps you stay consistent, accountable and on track all year round.

6. More Energy, Better Mood
Exercise releases feel-good endorphins, leaving you energised and ready to take on the day.

7. Challenges That Inspire Growth
From performance programs to Pilates progressions, there’s always a new way to push yourself and see results.

8. Motivation That Lasts
With 70 weekly classes, inspiring coaches and real results, it’s easy to stay motivated and enjoy the process.

Ready to move better, feel stronger and train smarter?

Visit movementhq.com.au to get started today.

16/11/2025

Did You Know?

Our Movement HQ timetable features 70 weekly classes for you to choose from, all designed to help you get fitter, stronger and more mobile.

From Pilates and strength training to mobility, conditioning and recovery sessions, there is something for every goal, every level and every body.

Find your favourite class, book your spot and start moving better today.

Check the full timetable at movementhq.com.au.

https://movementhq.com.au/

13/11/2025

🌟 Meet Suellen Dennehy, personal trainer, movement strength coach and pilates reformer instructor at Movement HQ! 🌟

Suellen has been in the fitness industry for over 25 years and has seen it all and tried it all.

She is passionate about making people feel good about themselves through movement. For Suellen, teaching the community how to move better and more effectively is one of her goals in life.

She is fully qualified for pre and post natal so every class can be catered for absolutely everyone! If you are after a fun filled class you have come to the right place!

https://movementhq.com.au/team/suellen-dennehy/

11/11/2025

Your Body Can Stand Almost Anything. It’s Your Mind You Have to Convince.

At Movement HQ, we believe strength starts in the mind. The moment you decide to push past doubt, your body follows.

Whether it’s one more rep, a deeper stretch or showing up on the days you don’t feel like it, progress happens when mindset meets movement.

Train your body, empower your mind, and watch what you’re capable of.

Book your spot via the link in bio.
https://movementhq.com.au/

10/11/2025

Is Your Body Holding You Back?

Get to know your body better with a Movement HQ Movement Assessment, designed to help you move smarter, train stronger and reduce your risk of injury.

Our assessment gives you valuable insights into your body’s biomechanics, focusing on key areas such as squatting, core strength and shoulder range of motion. By identifying weak links, imbalances and restrictions, our movement specialists can tailor strategies to help you perform at your best.

Understanding how your body moves is the first step to improving how it performs. Whether it is perfecting your squat form, strengthening your core for better stability, or improving shoulder mobility, every insight from your assessment helps you train more efficiently and safely.

Suitable for everyone, from beginners to seasoned gym-goers, the Movement HQ Movement Assessment is your foundation for progress. Do not just go through the motions, move with purpose and confidence.

Book your Movement Assessment today at https://movementhq.com.au/movement-assessment/

05/11/2025

Movement Prep with Mark 💪

Smart training starts with smart movement.

04/11/2025

Training Tip: Find Your Balance

A strong, healthy body needs both power and endurance.

Mixing strength training and cardio gives you the best of both worlds, building muscle, improving heart health and boosting energy levels.

Strength training helps shape and tone your body, while cardio keeps your heart strong and your stamina high. Together, they create a balanced routine that supports long-term fitness and overall wellbeing.

Try alternating your workouts or blending the two in a circuit session. Your body (and mind) will thank you.

https://movementhq.com.au/

02/11/2025

Spring Asparagus Salad With Tangy Herb and Buttermilk Dressing

Fresh, simple and full of spring flavour, this asparagus and baby potato salad celebrates the best of what’s in season right now.

Tender new potatoes and vibrant green asparagus are packed with fibre, vitamins and antioxidants, making this dish as nourishing as it is delicious. Asparagus supports healthy digestion and is rich in folate, while baby potatoes provide slow-release energy and essential minerals. Eggs add protein and flavour.

Tossed in a light buttermilk herb dressing with lemon, mint and chives, this recipe is a perfect balance of freshness and comfort, ideal for a healthy lunch, side dish or light dinner as the weather warms up.

A fresh, nutrition filled salad!

Salad Ingredients
500g baby new potatoes
2 eggs
1 tbsp olive oil
2 bunches green asparagus
60g pea shoots
½ tsp sea salt flakes
2 tsp chopped fresh dill

Dressing Ingredients
4 tbsp Buttermilk
2 tsp Dijon mustard
1 Tbsp lemon juice
1 Tbsp Fresh mint (chopped)
2 Tbsp chopped chives
¼ tsp sea salt flakes
Grinding of black pepper

Method
1. Steam the potatoes for about 20 minutes, or until tender.
2. Boil the eggs in a small saucepan of pater for 10 minutes, then cool, peel and chop
3. Snap off and discard the woody ends of the asparagus and cut into 5 cm lengths.
4. Heat the oil in a frying pan over medium high heat and pan fry asparagus until lightly charred.
5. Once the potatoes are cooked through, in a large bowl combine the potatoes with the asparagus, eggs and pea shoots.
6. Combine all dressing ingredients in a jar, screw the lid on tightly and shake to combine.
7. Pour dressing over the salad and stir to ensure everything is well coated.
8. Sprinkle with the fresh dill and serve warm or at room temperature.

31/10/2025

🎉 Happy Birthday, Gulumser! 🎉
Today we’re celebrating one of our incredible Pilates coaches, Gulumser, but she’s just as happy if you call her “G.”

A busy mum of three, G knows first-hand how important it is to maintain balance, energy and wellbeing. Pilates became her go-to way to stay strong, prevent injuries and find calm amid the chaos of everyday life.

What started as a way to manage soccer injuries soon turned into a lifelong passion for movement. Now, she shares that same passion with her clients, helping them discover the strength, focus and freedom that Pilates brings.

Please join us in wishing G the happiest of birthdays.

We’re so lucky to have you on our team, G!

30/10/2025

Sushi Sandwiches
Meet your new grab-and-go favorite. These sushi sandwiches use warm seasoned rice, crisp veggies, and protein of your choice tucked inside nori. No rolling mat required.

Make a few, chill them, and you’ve got lunch sorted for tomorrow.

Ingredients
-2 cups uncooked sushi rice (about 6 cups cooked)
-3 tbsp rice vinegar
-1 tbsp sugar
-1 tsp fine salt
-4 sheets nori

Filling ideas (mix and match)
-Spicy tuna: 1 can tuna, 2 tbsp mayonnaise, 1–2 tsp sriracha, sliced spring onion
-Teriyaki chicken: 2 boneless chicken thighs, sliced and pan-seared with 2 tbsp teriyaki sauce until cooked through
-Crispy tofu: 200 g firm tofu, pan-seared, 1 tbsp soy sauce
-Veg & extras: avocado slices, cucumber matchsticks, carrot ribbons, lettuce, pickled radish
-Sauces: Kewpie mayo, sriracha, soy sauce

Method
1. Cook rice in rice cooker
2. Stir together rice vinegar, sugar and salt
3. Once rice is cooked, fold vinegar mixture through hot rice.
4. Cool seasoned rice to room temperature.
5. Place a nori sheet shiny side down on a square of plastic wrap
6. Spoon about ½ cup warm rice into the centre and press into a neat square about 10–12 cm across.
7. Add filling of choice, keeping everything inside the rice square.
8. Add another ¼–½ cup rice to cover, pressing gently so you have a tidy square stack.
9. Fold each corner of nori over the centre to form a parcel. Wrap tightly in plastic wrap.
10. Using a sharp knife dipped in water, cut in half to reveal the layers. Serve immediately or chill for up to 24 hours.

27/10/2025

Planks: small move, big payoff

Planks are one of the best all-around core exercises because they train what your core is meant to do—stabilise your spine and resist unwanted movement. That carries over to lifting, running, and everyday posture.

Form checklist
-Forearms under shoulders, long line from head to heels
-Ribs down, belly lightly braced
-Squeeze glutes + quads
-Breathe! Slow nasal inhales, steady exhales
-Avoid sagging hips or piked hips

Start here
-3 × 20–30 second holds with perfect form
-Rest 30 seconds between sets

Progressions
-45–60s holds
-Side plank (each side)
-Shoulder taps (from high plank)

Modifications
-Knees down or hands on a bench for an incline plank

Save this for your next session and tag us when you hit a 60s hold!

https://movementhq.com.au/

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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