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Welcome Back! CFMC Online Exercise Classes

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ANYTIME, ANYWHERE, HELP US REACH EVERYONE!

At the Center for Movement Challenges, we believe in the power of movement to transform lives, particularly for those living with Parkinson's disease. We make a difference every day. For over a decade we have successfully provided innovative programs, compassionate care, and a supportive community to help individuals regain strength, independence, and hope. From specialized exercise classes, to tele-health, to personalized therapies and emotional support, we empower people nationwide to face the challenges of Parkinson's with resilience and confidence. Our classes are accessible in-person, live virtual and online, with the reach of ANYTIME, ANYWHERE, FOR EVERYONE!

But we can’t do it alone. Your donation directly fuels these life-changing efforts, giving individuals the tools to slow disease progression, improve motor and non-motor symptoms, reclaim their quality of life and pursue their passions. As a 501 (c) *(3) all donations are fully tax deductible.*

**Be the Difference**

When you donate to the Center for Movement Challenges, you’re investing in more than a program—you’re investing in people. Your contribution helps us provide accessible, high-quality programs and services to those in need, ensuring cost is never a barrier to care. With your support, we can expand our reach, engage in groundbreaking research, and create new opportunities for healing and growth. Please reach inside your hearts and donate. Be the difference! Together, we can break down barriers and offer hope to thousands affected by Parkinson's. Help us give the gifts of friendship, support and LIFE nationwide, gifting people living with Parkinson’s the tools to live the best life possible to its fullest potential.

Join us in this vital mission—your generosity can change lives today.

With heartfelt gratitude,

Denise Formisano

CFMC CEO

Donate Now

Power Moves and Balance with Coach McKenzie

Join Coach McKenzie for a dynamic workout designed to boost strength, amplitude, and balance.

This session introduces power moves and balance exercises inspired by the Parkinson’s Wellness Recovery Program. Ideal for individuals with movement challenges, these exercises emphasize safety, control, and large, deliberate motions.

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Safety First

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Clear any clutter from your exercise space.
Use a stable chair for support, if needed, throughout the session.
Prioritize safety—work within your comfort zone and hold onto a chair when necessary.

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Warm-Up: Preparing Your Body for Movement

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Marching with Arm Raises
- Lift one knee while raising the opposite arm, alternating sides.
- Spread your fingers wide and swing arms high.
- Perform for 30 seconds, focusing on lifting knees as high as possible.
Leg Swings
- Hold onto a chair and swing one leg forward and back.
- Use momentum to create large, controlled movements.
- Perform for 30 seconds per leg.
Side Leg Swings
- Swing one leg across the front of your body and out to the side.
- Keep movements big and steady, holding onto a chair for balance.
- Perform for 30 seconds per leg.

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Power Moves: Building Strength and Amplitude

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Power Ups
- Start in a squat position with arms extended forward.
- Push up with power, spreading arms wide into a "T" shape.
- Repeat for 10 reps, focusing on big, deliberate movements.
Power Rocks
- Shift your weight to one side, reaching up with the same-side arm.
- Alternate sides, maintaining a steady rhythm.
- Perform for 10 reps per side.
Power Twists
- Start with arms in a wide "T" shape.
- Twist toward one hand, clapping hands together in front of you.
- Return to the "T" shape and repeat on the same side for 10 reps before switching.
Power Steps
- Take a large step to the side, spreading arms wide.
- Step back together with a stomp for emphasis.
- Perform 10 reps per side, maintaining big, controlled steps.

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Balance Exercises: Enhancing Stability and Coordination

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Side-to-Side Weight Shifts
- Shift your weight from one leg to the other in a smooth motion.
- Focus on staying balanced and upright.
Standing with Eyes Closed
- Align your posture (shoulders stacked over hips) and close your eyes.
- Hold for 10 seconds, using a chair for support if needed. Repeat twice.
Head Turns
- Turn your head side to side while maintaining a steady stance.
- Perform for 10-20 seconds, adjusting speed to your comfort level.
Heel Raises
- Rise onto your toes, reaching upward as though pulled by a string.
- Lower back down and repeat for 10 reps. Perform a second set of 10.

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Cool Down

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Shake out your legs and arms to release tension.
Take a few deep breaths to center yourself and let your heart rate return to normal.

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Benefits of Power Moves and Balance Training

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Strength and Amplitude: Builds muscle power and improves the range of motion.
Coordination and Stability: Enhances balance and body control for daily activities.
Mind-Body Connection: Engages mental focus with physical movement, fostering holistic health.

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Key takeaways

Power moves emphasize large, deliberate motions to build strength and improve mobility.
Balance exercises enhance stability and coordination, reducing the risk of falls.
Safety and posture are critical—always prioritize alignment and control during exercises.

Optimizing

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Tabata Workout with Coach McKenzie

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Seated Workout with Coach McKenzie

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