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

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Every Minute on the Minute with Coach McKenzie
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Every Minute on the Minute with Coach McKenzie

Guided by Coach McKenzie from Center for Movement Challenges

Video notes

A Balanced and Safe Approach to Exercise

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This session introduces a comprehensive "every minute on the minute" (EMOM) workout to strengthen and stretch your body. Coach McKenzie provides clear instructions, modifications for varying fitness levels, and emphasizes safety. The routine alternates between lower and upper body exercises, finishing with a calming cool-down.

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Key Takeaways

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  1. Dynamic Warm-Up: Prepare your body for movement with windmills, squats, and curtsy lunges.
  2. EMOM Routine: Perform lower and upper body exercises, focusing on power, balance, and endurance, with 40 seconds of work and 20 seconds of rest.
  3. Essential Cool-Down: Regulate your heart rate and improve flexibility with targeted stretches and deep breathing.

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Warm-Up: Prepare Your Body

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Arm Windmills

  • Stand feet hip-width apart and swing your arms in large, controlled circles, forward and backward, for 10 counts each way.

Squat-to-Ceiling Reach

  • Start with a wide stance. Squat down and stretch your arms upward toward the ceiling.
  • Optional: Rise onto tiptoes for added challenge.

Curtsy Lunges

  • Cross one leg behind the other, lower into a squat, and return to center. Alternate legs. Use a chair for balance if needed.

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Lower Body Circuit: Build Strength and Power

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Split Squats

  • Take a large step back, lower into a squat, and return to center. Alternate legs.
  • Modifications: Use a chair for stability or reduce squat depth to protect your knees.

Jump Squats

  • Perform explosive squats, jumping as high as possible.
  • Modification: Squat and rise onto tiptoes for less impact.

Skiers

  • Leap laterally, one leg behind the other, mimicking a skiing motion.
  • Modification: Step side to side without jumping.

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Upper Body Circuit: Strengthen and Stabilize

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Overhead Press

  • Using weights, stagger your stance and press upward, alternating arms.
  • Challenge: Use heavier weights or perform both arms simultaneously.

Quad Rows & Tricep Extensions

  • From an all-fours position, pull weights back along your body, extend, and return.
  • Modifications: Use padding for knees or fists to reduce wrist strain.

Planks

  • Hold a plank on your hands or elbows for 40 seconds.
  • Modification: Perform on knees if full plank is too challenging.
  • Tip: Spread your feet wider for increased stability.

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Cool-Down: Relax and Stretch

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Butterfly Stretch

  • Sit with feet together, knees dropped to the sides. Hold your feet and gently flutter your knees or keep them stationary.

Seated Hamstring Stretch

  • Extend one leg and reach for your toes, alternating sides. Focus on pulling your toes toward your body to stretch your calves and hamstrings.

Deep Breathing and Posture Reset

  • Sit tall, with your chest lifted and shoulders back. Inhale deeply, filling your lungs, and exhale slowly.

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Key takeaways

  • Warm-ups reduce injury risk.
  • EMOM builds strength and endurance.
  • Cool-down improves flexibility.
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Tabata Workout with Coach McKenzie

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Power Moves and Balance with Coach McKenzie

22.58
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Seated Workout with Coach McKenzie

20:37

Reaching The Underserved

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