GROUP

TRAINING

ROCK STEADY BOXING

Rock Steady Boxing was the first exercise program in the country dedicated to the fight against Parkinson’s disease.  Our workouts are non-contact (no one gets hit) adaptations of boxing drills.

The skills for boxing fit the needs of Parkinson’s patients perfectly – agility, speed, balance, reach, endurance, accuracy, coordination, footwork and overall strength. Parkinson’s fighters benefit from the exact same stuff as well as the intensity of a good fight.

Day after day and year after year, Rock Steady Boxing has been proven to be highly effective at slowing the progression and reducing the symptoms of Parkinson’s disease.

FIGHT BACK AGAINST PARKINSON’S

Rock Steady Boxing is specifically for ANYONE fighting Parkinson’s Disease. If you can get in here, you can fight back and we will help. 

We have two levels of classes, a huge spectrum of fighters and endless ways to safely challenge you. 

You are never “too far gone.”  Just get in here.

You will not regret it.

“My husband had an appt this morning with his neurologist and has shown great improvement from his date of diagnosis. Thank you for all you do for my husband. Your class has given us our healthy life back.”

The Blue Team

10:30 – 12:00 – Monday, Wednesday and Friday

This is our higher intensity class – the pace is faster, the class is bigger, we are up and down off of the floor and the exercises are more demanding.   The main focus is on intensity and general fitness.

The Yellow Team

12:30-2:00 – Tuesdays and Thursdays

This is our less intense class – we give more transition time, we frequently have volunteers and assistant coaches.  We will be seated and standing but there are no floor exercises.

The Yellow Team focuses on the symptoms of Parkinson’s more directly – big steps, long reach, strength, coordination, posture, endurance, etc. 

PWR!

Tuesdays and Thursdays at 11:00

PWR! is the follow-on program to LSVT Big.  Every class includes a warmup, workout, cooldown and stretch.  The combination large movements, rotation, and shifting of your body weight is fantastic for improving your posture, gait, balance, reach, and strength.

PWR! is perfect if you have balance or mobility limitations because you can exercise either sitting or standing.  Also, all of the exercises can be modified to be easier or harder depending on your capabilities.

BLACK DOG BOXING

Tuesdays and Thursdays at 8:30 – 9:30

Join us for a one-hour, high-intensity, non-contact boxing workout.  This is our highest intensity class.  You have never gotten a better workout.  Black Dog Boxing is primarily boxing and core exercises but we mix in strength and power training for join stability and general strength.  If you have ever wanted a new kind of workout or you just like hitting things, come try Black Dog Boxing.

Knoxville boxing instructor teaching a boxing from his home

Tai Chi

Wednesdays at 12:30 – 1:30 pm

Black Dog Fitness is proud to offer Tai Chi free of charge!

Tai chi is a series of complex movements that each flow into the next without pausing, keeping your body in constant steady motion. Tai chi is often described as meditation in motion because it promotes calm through movement.

Knoxville boxing instructor teaching a boxing from his home

How does Tai Chi help?

Improved Balance and Coordination: Tai chi helps to improve balance and coordination by strengthening the core muscles, increasing range of motion and improving flexibility.

Improved Mental Health: The complexity of the movements in Tai Chi help to focus and compartmentalize stressors.  This can improve your mood, reduce anxiety and prevent depression.

Improved Physical Health: Tai chi helps to improve posture, reduce joint pain and stiffness, while increasing strength and endurance.

Improved Quality of Life: Tai chi can help reduce fatigue, improve sleep, reduce the risk of falls, and increase energy levels.

NeuroMoves

Mondays and Wednesdays at 1:30-2:30

NeuroMoves is a creative dance class based on the highly successful Dance for PD programColleen Martinez is our instructor.

Dance has been studied over and over for its cognitive and physical benefits and continues to show great results for people with Parkinson’s and any movement disorder.

NeuroMoves combines different dances that are highly creative, fun and social.   Almost anyone can participate and enjoy them.

Why NeuroMoves?

Parkinson’s disease often limits mobility, balance, and coordination. NeuroMoves addresses these challenges through a supportive and joyful environment where participants can:

  • Enhance Mobility: Dance movements tailored to improve flexibility, balance, and coordination.
  • Boost Confidence: A non-judgmental space that fosters self-expression and personal achievement.
  • Encourage Social Interaction: Classes create a strong sense of community, reducing isolation.
  • Stimulate Cognitive Function: Learning dance routines engages the brain, promoting mental sharpness.

Our classes are open to all skill levels and are designed to be inclusive, fun, creative and adaptive. You can expect:

  • Professional Instruction: Coleen is a long time dancer as well as a Recreational Therapist, Physiotherapist and competitive triathlon runner.
  • Variety of Dance Styles: From ballet to modern dance, each class offers a range of styles to keep participants engaged, challenged and excited.
  • Safe Environment: Modifications and support are available to ensure everyone can participate comfortably.
  • Live Music: Live musical accompaniment to enhance the experience and inspire movement.

Yoga

Tuesdays and Thursdays at 11:00-12:00

Breathe deeply & restore a sense of ease and balance in your life. This class will give you an introduction to Focused Breathing Exercises (Pranayama), Warm-Up, Alignment-Based Movements and Stretching.  Modifications will be offered as you practice each pose.

This class is taught by Sarah and is great for anyone looking to improve their strength, endurance, stability and balance.  You’ll challenge yourself as you work at your own level in a safe and encouraging environment.

Classes are one hour long.  We have mats that you can borrow or you can bring your own.  Classes will be held in on the rubberized floor area of the gym.

Chatty Sparkly Walking Club

Fridays at 9:00 am

Our Chatty Sparkly Walking Club is a vibrant running community initiative out of the UK by the same name that combines the joy of walking with the benefits of social interaction. Our walking groups are designed to bring people together, encouraging physical activity and fostering meaningful connections.

The classes are lead by Coleen and meet at the Fort Sanders West walking train. 

Why Chatty Sparkly Walking?

We believe that walking is more enjoyable when you are walking with others. Chatty Sparkly Walking offers:

  • Health Benefits: Walking is a low-impact exercise that boosts physical health, improves cardiovascular fitness, and enhances mental well-being.
  • Social Interaction: Meet new people, make friends, and enjoy lively conversations as you walk.
  • Stress Relief: Walking in a group provides a refreshing break from daily stresses and promotes relaxation.
  • Community Building: Strengthen community bonds and create a supportive network of walking buddies.

Small Group Training

If you would like a more custom workout at a fraction of the cost of one-on-one training, small group training is a great option.  You get the camaraderie of a class but attention and flexibility of personal training.   You can combine cardio, boxing, strength, core or whatever your team wants to do.

Recruit 2 to 4 people with similar capabilities and goals and let’s go!  Contact me for details.

Spin and Stretch

Tuesdays and Thursdays at 9:45 – 10:30.

Spin and Stretch combines stationary cycling and flexibility training (but not at the same time)to help you improve your endurance and cardiovascular health as well as your flexibility, balance and posture.  It will also help kick Parkinson’s in the teeth.

Sarah Lamont is your instructor.  She is a highly experienced spin instructor, group fitness coach and personal trainer.  She has several years experience as a Pedaling for Parkinson’s coach and actually wrote the book on spin for Parkinson’s. 

We will help you get your bike set up so it is comfortable and safe.  As you get stronger you can increase the intensity.  High intensity is where we get the best results – neuroprotection, neuroplasticity, cardiovascular improvement, vascular growth and more creative swear words.  

The Stretching portion will take advantage of warm muscles and joints to improve your posture, mobility and flexibility.

Just show up and give it a try.  Your first class is always free.

READY

TO GET MOVING?

We have flexible membership plans to fit your budget and schedule.  Your membership gives you access to all our programs: Rock Steady Boxing, PWR!, Black Dog Boxing, Spin and Stretch, Yoga, Dance, Toad Tossing Tai Chi and more!  You just choose how often you want to come.