Movement HQ

Looking for a hearty, high-protein meal that's big on flavour but low on effort?

This slow-cooked beef and cannellini bean casserole is the ultimate set-and-forget recipe. Simply prep the ingredients, let the oven or the slow cooker do the work, and you'll be rewarded with melt-in-your-mouth beef in a rich tomato sauce.

Packed with protein from the beef and beans, it's a satisfying meal that's perfect for busy weeknights and freezes beautifully for future dinners.

High Protein Beef & Cannellini Bean Casserole with Cauliflower Mash

Beef Casserole Ingredients

2 tbsp extra virgin olive oil
1kg chuck steak, trimmed of fat and diced
2 onions, finely chopped
4 celery sticks, finely chopped
2 large carrots, peeled and finely chopped
4 garlic cloves, thinly sliced
1 tbsp fresh rosemary, chopped
1 cup red wine
700gm jar of passata
2 x 400g cans cannellini beans, rinsed and drained

Cauliflower Mash Ingredients

1 large cauliflower, cut into florets
2 tbsp milk
1 tbsp horseradish cream
Salt and pepper, to taste

Casserole Method

* Preheat the oven to 160°C (140°C fan-forced).
* Heat 1tbsp olive oil in a large ovenproof casserole dish over high heat and brown the beef in two batches. Transfer to a bowl.
* Reduce the heat to medium, add remaining oil and cook the onion, celery and carrot for 6–7 minutes until softened.
* Stir in the garlic and rosemary and cook for another 2 minutes.
* Return the beef to the casserole, adding the red wine and crushed tomatoes and bring to a gentle boil.
* Cover the casserole and place in oven for 2-3 hours or until the beef is tender.
* Add the cannellini beans, cover again and cook for a further 30 minutes.
* Serve with cauliflower mash.

Cauliflower Mash Method

* Steam the cauliflower florets in the microwave or over boiling water until tender and drain well.
* Blend with the milk and horseradish cream until smooth. Season to taste with salt and pepper.

https://movementhq.com.au/blog/mhq-kitchen/

💪 6 Training Traps to Avoid After 40

Trap #2: Lifting Too Heavy with Poor Form

It can be tempting to chase bigger numbers, but lifting more weight isn't always better.

Using weights that are too heavy can compromise your technique, placing unnecessary stress on your joints, muscles and connective tissues. As we get older, training smart becomes even more important than training hard.

The key to long-term strength is quality over quantity.
✅ Focus on proper form before increasing the weight.
✅ Build strength gradually as your technique improves.
✅ Train with experienced coaches who can help you move safely and efficiently.

At Movement HQ, we're here to help you build strength that lasts, so you can keep doing what you love for years to come.



https://movementhq.com.au/6-common-training-traps-to-avoid-after-age-40/

🌸 It might not feel like it now, but spring is just two weeks away...

Are you ready?

With longer days and warmer weather just around the corner, there's no better time to start building healthy habits that will have you feeling stronger, moving better and ready to make the most of the season.

Whether your goal is to gain strength, improve mobility, increase your fitness or simply get back into a routine, our supportive coaches and welcoming community are here to help.

Don't wait until spring arrives to get started. Start today and step into the new season feeling your best.

📍 Frenchs Forest
💪 Small group training
• Reformer Pilates
• Movement Strength
• Conditioning
• Mobility
• Personal Training

Spring starts with the choices you make today. 🌼

https://movementhq.com.au/

We’re Hiring: Bodyweight Strength & Handstand Instructor 🌟

Are you passionate about calisthenics and love helping others build strength, confidence, and new skills?

We’re looking for an experienced Bodyweight Strength & Handstand Instructor to join our team!

What we’re looking for:
✅ Strong knowledge and practical experience in calisthenics and bodyweight training preferred
✅ Confident teaching handstands and progressions for all skill levels.
✅ Relevant fitness qualifications and insurance (or ability to obtain before starting).
✅ Excellent communication and coaching skills.
✅ Reliable, professional, and passionate about creating a supportive training environment.
✅ Must be Available to work weekends

Your role will include:
• Leading engaging bodyweight strength and handstand classes.
• Motivating and supporting members to achieve their goals.
• Maintaining a fun, welcoming, and inclusive class atmosphere.

If you’re enthusiastic about movement, love coaching, and want to be part of a growing community, we’d love to hear from you!

📩 Send us a message or email your resume and a brief introduction to [email protected]

Be sure to include your qualifications and coaching experience.