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Weight loss is not easy to achieve but a diet and exercise plan will help kick start results. One woman lost a remarkable 10st 1lb and seven dress sizes after making a huge change to her lifestyle. What diet plan did she use?

Holly Hague, 27, had always struggled with her weight and would comfort eating to deal with insecurities.

Over the years, she noticed her weight creep up to 21st 5lb and she squeezed into a size 26.

Two years ago, the dieter decided enough was enough and signed up for her local slimming group.

Since then, Holly has transformed her diet and exercise regime and managed to drop an impressive 10 stone.

READ MORE: Best diet plan to boost your workout: From running to yoga, what to eat before exercise

She said: I know this is clich but at the end of 2017 I was in the mindset of new year new me.

"I knew I wanted fast weight loss that really would change my eating habits for good.

I spent my childhood being chunkier than others in my class and far too many years comfort eating to drown out the mean remarks. It was time I found my self-worth.

The dieter signed up for the LighterLife plan which focused on eating calorie-controlled meals.

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Holly added: The LighterLife Total Plan was perfect for me because it took food out of the equation.

I didnt have to obsess or worry over the number of calories or if Id unknowingly eaten the wrong thing.

Each day Id have four products which were around 800 kcal: breakfast was a Vanilla Shake with coffee, Chocolate Raisin Bar for lunch, followed by a Chicken Noodle FastPot for dinner and a Toffee Bar.

By changing her diet plan, Holly dropped to 11st 4lb and a slim size 10/12 in just one year. She has since kept the weight off.

Not only did healthy eating help her stay in shape, the slimmer has added exercise into her regime.

This past year Ive found this enjoyment for exercise which I never imagined Id have, Holly added. Ill be keeping up my gym membership!

After losing weight, Holly explained the transformation had helped boost her confidence as well as change her appearance.

She said: Since losing almost 10 stone I feel like a totally different person both physically and mentally.

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Weight loss shock transformation: Woman shed 10 stone in just one year with diet plan - Express

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The roles of the cytokine GDF15 in emesis and inflammation-induced pancreatic -cell death are elucidated.

Growth differentiation factor 15 (GDF15) is a widely distributed cytokine, and its role in two different systems was explored in a pair of papers. GDF15 and its receptor GFRAL-RET (GDNF family receptor -like; GFRAL) have been proposed as targets for anti-obesity treatments, and GFRAL-deficient mice do not develop anorexia or lose weight when treated with the chemotherapeutic cisplatin, an emetic (a substance that causes vomiting). Borner et al. investigated the relationship between the anorexic and emetic effects of GDF15. They found that mice injected with cisplatin had increased circulating concentrations of GDF15, which was produced in the liver, and showed activation of GFRAL-positive neurons in the brain. Intracerebroventricular infusion of GDF15 into rats induced anorexia and a behavior that is a proxy for nausea. The serotonin receptor antagonist Ondansetron is given to patients receiving cisplatin to combat its emetic effects, and administration of this drug suppressed anorexia but not the nausea-proxy behavior. In rats that were obese due to a high-fat and sucrose diet and given GDF15 centrally or systemically, the appearance of the nausea-proxy behavior preceded decreased food intake. Injection of GDF15 into musk shrews induced vomiting, and GDF15-treated musk shrews ate less food and lost weight. These results suggest that blockade of GFRAL could be an anti-emetic treatment and that GFRAL agonists may not be desirable as anti-obesity treatments because they would be expected to induce nausea.

In the second paper, Nakayasu et al. searched for cytokines that are regulated by the inflammatory signals that promote the progression of type 1 diabetes. These authors treated pancreatic islets from nondiabetic cadaveric donors with the proinflammatory cytokines interleukin-1 (IL-1) and IFN-. Their proteomics analysis of the treated pancreatic islets resulted in the identification of GDF15 as a cytokine that was suppressed by IL-1 and IFN- due to a block in the translation of its mRNA. IL-1 and IFN- decreased GDF15 abundance in EndoC-H1 human -cells and mouse MIN6 -cells. Furthermore, in nonobese diabetic (NOD) mice, which are a model of autoimmune diabetes, the abundance of GDF15 was decreased in mice with insulitis (immune cell infiltration into the pancreas). Application of GDF15 to EndoC-H1 or MIN6 cells or human islets attenuated cell death triggered by IL-1 and IFN-, and treatment of NOD mice with GDF15 before the development of hyperglycemia decreased insulitis and the incidence of diabetes. GDF15 protein abundance was reduced in pancreases from donors with type 1 diabetes (T1D) compared with those from normal donors or from patients with T2D. These results suggest that GDF15 is a factor that protects pancreatic -cells from inflammation-induced cell death and could be targeted to limit the progression of T1D.

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Protection from vomiting and -cell death - Science

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A heavy breakfast can help you burn more calories

Breakfast is considered as the most important meal of the day. It is advised to consume maximum calories at breakfast as you are more likely to burn these throughout the day. Breakfast also affects your metabolism. Better metabolism results in effective weight loss. Studies have also highlighted that consuming a heavy break may help you prevent obesity and promotes healthy blood sugar levels as well. If you are skipping breakfast too often, you must make healthy changes in your diet immediately. To explain the importance of heavy breakfast, here are some details straight from our expert that will motivate you to consume a healthy breakfast daily.

Dietician, Priyanka Aggarwal explains, "A heavy and healthy breakfast is extremely healthy for you. It can burn double the calories. A heavy breakfast can help you burn more calories. Studies have also observed that people who consume heavy breakfast burn more calories than those who don't. This usually happens because at night you are at the fasting mode which makes you burn more calories in the morning. If you want to maintain a healthy weight you will burn more calories."

Add enough protein to your breakfastPhoto Credit: iStock

"But if you are working in nigh shifts then it is advised to follow the opposite routine. When working in night shifts you need to burn more calories at night as compared to the day. So, for such cases, a light breakfast and heavy dinner is recommended."

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

"One should combine all the necessary nutrients on breakfast for optimum energy throughout the day. Add enough amount of protein and carbs so that you have enough energy to function throughout the day and you will burn more calories. You can also add more nuts and dried fruits to your breakfast," Dt. Priyanka adds.

Add nuts to your breakfast to make it rich in different nutrientsPhoto Credit: iStock

Also read:Did You Have Fresh, Homemade Breakfast Today? Why Rujuta Diwekar Recommends Doing This Daily

(Priyanka Aggarwal, Consultant, Dietetics, Max Multi Speciality Centre, Noida)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Tips: Can Heavy Breakfast Help You Burn Double The Calories? Here's The Answer - NDTV

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AS her little girl pointed at her obese tummy and asked if she was pregnant, India Faulkner-Wiley's heart dropped.

The mum-of-two, 38, knew she'd piled on the pounds after developing an unhealthy addiction to takeaways and sweet treats.

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And she'd ballooned to nearly 12 stone and a dress size 16 after becoming a mum to her children Jazmine, 13, and Saffron, five.

But it was at that moment when Jazmine asked if she was having another baby that India knew she desperately needed to make a change and lose weight.

The former teacher, from Morecambe, Lancs, decided to sign up to Slimming World and has since shed an impressive three stone.

She said: Ive dropped four dress sizes and love the fact I can choose fashionable clothes straight off the rails rather than knowing they wont fit me right.

I am so proud of the shape Im in and, as a mum, I feel passionate about being a positive role model.

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India had always struggled with her weight since her teens but never knew how to lose weight.

She said: "The first time I realised my weight was a problem was when I was just 16.

"Id just been given a place at a performing-arts school and I was bigger than most of the other pupils.

"I had to no idea what to do about it, so I failed to lose any weight.

Id get self-conscious about my growing weight

"I went to university from college and became a teacher after I graduated.

"I fell into a routine and would eat snacks every time the kids had break time, then be so tired by the end of the day I would pick up a takeaway or a ready meal on the way home.

"I had regular glasses of wine in the week and rarely thought about fruit and vegetables.

"Every now and then, Id get self-conscious about my growing weight and try a fad diet you name it, I tried it.

"But even if I did shed weight, it wasnt much and it never stayed off."

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India continued to get bigger as she gave birth to her two children and went through a divorce in 2007.

"I got married at 22 and, after crash-dieting for two months, I walked down the aisle as a size 10 weighing 9.5st," India said.

"A year later I fell pregnant and I used pregnancy as an excuse to put my weight firmly to the back of my mind.

"Jazmine was born in September 2006 and I gained 4st, taking me to 13.5st and a size 16."I told myself it was normal as a new mum.

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"A year later, my husband and I divorced. Im definitely an emotional eater and this difficult time saw me reach for junk food.

"Sweets, takeaways and chips were my go-to foods and the weight piled on.

"I eventually moved on with a new relationship in 2010. I felt happy and secure and I fell back in love with food and my unhealthy habits.

Sweets, takeaways and chips were my go-to foods

"When I fell pregnant again, history repeated itself and the weight piled on.

"Saffron was born in May 2014, four weeks early, at home at 2am. It was a stressful time and, again, I forgot about my weight gain."

India ignored her growing waistline until a comment from one of her children gave her an extra incentive to slim down.

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Speaking about her wake-up call, India added: "It was only when, four months after the birth, Jazmine pointed at my tummy and asked if I was going to have another baby I realised I needed to change. Not with a fad diet but for good.

"An old friend had lost 5st in a year with Slimming World. Id seen her transformation photos on Facebook and was amazed.

"I asked her about what she was eating and she said shed never felt hungry the whole time."

India found her local group and brought along her mum Susan, 72, for moral support.

"All the food looked delicious and, in the first week alone, I lost 4.5lb," India said.

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"I loved all the recipes and pre-prepared my lunches so I had healthy food and snacks with me at all times.

"As the weight fell off, my confidence grew and, after two months, I started introducing Body Magic the Slimming World activity programme into my life, too.

"At first, I built more exercise into my normal day.

"I walked instead of driving and used a tracker to count my steps.

Since then, Ive joined a gym and enjoy regular spin classes, too."

India has now lost three stone and dropped four dress-sizes - and loves the fact she can now shop in high-street stores.

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"Even though my relationship didnt work out, being healthy and happy with my weight has helped me remain confident," India said.

"My friends and family have noticed such a massive difference in me and Im so proud of the shape Im in.

"As a mum, I feel passionate about being a positive role model."

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Weight loss: I lost 3st after my daughter pointed at my obese tummy and asked if I was having a baby - The Sun

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27-year-old Pallavi Gupta was at the receiving end of lots of negative comments and faced several health troubles owing to the excess weight. Determined to reverse this, this homemaker joined a gym, worked hard and lost 20 kilos in less than a year.To know how she did it, read the complete story below:Name: Pallavi GuptaOccupation: Homemaker (CA Finalist)

Age: 27

Height:5 feet 5 inches

City: Saharanpur (Uttar Pradesh)

Highest weight recorded: 84 kilos

Weight lost: 20 kilos approximately

Duration it took me to lose weight:10 monthsThe turning point: I piled on weight quickly. I lost out on self-confidence and felt ignored by the people around me. After a point, my parents got tensed as they found it difficult to find a suitable match for me. This was when I decided to change my lifestyle and got better. With luck by my side, I was able to shed 19-20 kilos in less than a year.

My breakfast: For breakfast, I like having a vegetable sandwich (preferably brown bread/multigrain) or something filling like oats, chilla or poha, with a cup of coffee or tea.

My lunch: I like to have a simple homemade lunch. One chapati with a serving of subzi and daal (green moong/yellow urad/moong/beans/chickpeas). Salad and curd are optional.

In the evenings, I like to snack on makhane (foxnuts), chaane (Bengal gram) and a cup of green tea.

My dinner: I keep my dinner light. Usually, I have a bowl of fruit salad (with just some black pepper and lemon seasoning), or a big bowl of subzi, whatever's made at home.

Pre-workout meal: Black coffee

Post- workout meal: Handful of dry fruits( 4 soaked almonds, 2 raisins, 1 anjeer 1 and walnut )

My workout: I like to work out for 1.5 hours at a stretch, focussing on every individual muscle and start by doing cardio for 40 minutes daily. Then, I spend 30 minutes on the treadmill or the cross-trainer.

Planks are my favourite exercise to do and I also perform 200 reps of sides with bar, 3 sets of jumping jacks, mountain climber, step-ups. I also like to cycle, if and when I find the time.

I worked out under a gym trainer and focussed on a target area every day:

Monday :- Chest & bicepsTuesday:- LegsWednesday;- Back & tricepsThursday:- abs & shouldersFriday :- HIIT workout & cardioSaturday:- legs( calves/ hams/thighs)Sundays are my rest day.

Low-calorie recipes I swear by: Special cold coffee recipe (1 cup milk+ 2 soaked anjeer +2 soaked almonds+ 1 dry date + coffee powder) is a weight loss secret. I also like eating vegetable khichdi.

Fitness secrets I unveiled: Moderation is the key. I followed a variation of intermittent fasting. Changing my portion size greatly helped me.

How do I stay motivated? - I would like to credit my husband as the biggest motivator. We have been married for 4 months now and he helps me stick to my goals and not give up.

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Weight loss story: 'My parents found it difficult to find the right match for me' - Times of India

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PUBLISHED: 10:57 03 March 2020 | UPDATED: 11:09 03 March 2020

Hannah Nash from Sheringham lost 6st 3.5 lbs and reached her target weight. Before picture. Picture: Jane Keil

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A young mother was motivated to lose weight by her one-year-old son.

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Hannah Nash, 25, said she did not want to keep going to groups while she was "big".

The carer, from Norfolk Road, Sheringham, lost 6st 3.5lbs in just over a year and is now 10st 12lbs, but she still wants to lose another 6lbs.

She said: "I started at Slimming World in Sheringham just over a year ago. I wanted to be able to run with my son Rupert, who is one, and not keep going to groups while I was big.

"I feel 100 times better. I did suffer from anxiety before.

"I did not have to give up any particular foods. I just followed the plan."

Jane Keil, Slimming World consultant and training developer in Norfolk, said: "She's certainly an inspiration to other local young mums who would like to improve their health for their new families."

Read the rest here:
Young Sheringham mother motivated to lose weight by her one-year-old son | Cromer, Sheringham and North Walsham News - North Norfolk News

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3 March 2020, 12:16 | Updated: 3 March 2020, 12:23

Gemma Collins has showed off her shock transformation on Instagram.

The former TOWIE star, 39, has showed off the results of her weight loss during a lavish holiday to Dubai.

Posting a photo of her in a sleeveless dress, she wrote alongside it: "Do I look like I travel Economy?".

Read more: Gemma Collins reveals she's been inspired by Adele as she shows off dramatic weight loss in skintight outfit

Gemma treated herself to the holiday before she starts filming series two of her tv show Diva Forever.

She previously opened up about using an IV drop in a bid to look like a Kardashian, visiting her friend Dawn Ward's salon Sculpt Aesthetics for the treatment.

Taking to Dawn's Instagram story, Gemma said: "Hello Instas, it's me the GC with Dawny, Brian and the beautiful, stunning Debbie."

Read more: Love Island finalists Maura Higgins and Curtis Pritchard announce split after seven months

She continued: "Now, as you know I am on a mission to lose some pounds and look like Khloe Kardashian.

"I am on the fat burner plus which is an IV drip, it gives you energy, in these winter months we lack energy, once spring comes we get that step back in us."

Gemma's consultant Debbie explained to the camera that the drip "boosts your immune system" as well as "detoxifies your liver and it boosts your metabolism", which is why it's "a good fat burner".

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Gemma Collins shows off three stone weight loss as she reveals she flies first class - Heart

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Ruth Langsford recalled the moment her husband Eamonn Holmes inspired her to lose weight after giving birth.

The popular TV presenter was hosting a discussion on Loose Women titled 'Do you need to be shocked into losing weight?' and Ruth admitted that this was very much the case for her.

Ruth confessed to making a major lifestyle change "after watching quite a shocking home video that my husband had filmed."

The audience immediately burst into giggles over the comment, but Ruth told insisted there was no X-rated footage, telling them: "It's not what you think!"

After giving birth to her son Jack 18 years ago, husband Eamonn recorded a video of Ruth relaxing by the pool on holiday.

"I put on a lot of weight when I was pregnant with Jack," she explained.

While watching the home video with Eamonn, the ITV star said she remembered wondering: "Why is he filming that enormous woman? Dragging a sun lounger behind her with a very large bottom."

The camera zoomed in and Ruth realised that it was actually her, and that she couldn't recognise herself.

She confessed: "That was my moment, I was straight onto that post get rid of this baby weight."

Fellow panelist Sair Khan made her own weight loss confession, and hinted that the spark has returned to the bedroom since she switched to a fitter and healthier lifestyle.

She said: "The side effects of physical exercise have woken up parts of my body that I didn't know were there before. The other day I even initiated it!"

Saira then encouraged viewers at home to join fitness classes and get more physical, praising the benefits exercise has had on her life.

Ruth joked: "Please dont tell Eamonn he'll get me signed up to that course."

Meanwhile if you missed having the husband and wife duo on your TV screens, we have some good news for you.

This Morning, which Ruth and Eamonn host every Friday, is returning to Virgin Media One from March 9.

The station dropped the popular show back in October, but due to popular demand it will now return to our screens.

The reintroduction of This Morning means a huge scheduling shake-up for Virgin Media's other daytime programmes.

After March 9 Ireland AM will air from 7am to 10am, Monday-Friday and from 9am on Weekends. Virgin Media News air from 12:30pm to 1pm and The Elaine Show will also be moved to 3pm to 4pm every weekday, from a new and improved set.

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Ruth Langsford recalls the moment husband Eamonn motivated her to lose weight - RSVP Live

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Mark Capapas

Patrons of CRCE use the workout machines located on the workout floor on Feb. 19. The University Extension aims to help students build healthy habits.

Throughout March, the University Extension will focus on a campaign that promotes a holistic, healthy lifestyle. They will be hosting free online programs and events open to all students on campus.

Cheri Burcham, University Extension educator in family life, describes the campaign as having a two-fold goal.

We want to make people aware that there are family consumer science educators in the University Extension, Burcham said. The second part of it is the actual programs.

The programs include education on meal planning, food budgeting, brain health programs, healthful foods, exercise and smart financing.

On Wednesday, an introductory program for nutrition and brain health will begin at the Lodgic Everyday Community Event Hall in Champaign, followed by five other sessions that each explore different aspects under this topic.

Other March programs in Champaign-Urbana include a financial well-being series, an event exploring physical activity interventions for older adults and the disABILITY Resource Expo, with the goal to promote a better quality of life for people with disabilities.

One of the highlights the Living Well Campaign is trying to educate the public on is smart financial decision-making and saving. According to PwCs 2019 Employee Financial Wellness Survey, 59% of full-time employed U.S. adults said that financial matters and challenges cause them the most stress, above their jobs, relationships, health concerns and miscellaneous stressors.

If we can help students start to build the habit now, to set aside some money so they have (it) as a security if they need it, then when they are at full-time jobs, it will be a habit that they can grow and start to save for different kinds of financial goals they have, said Kathryn Sweedler, consumer economics educator from the University Extension.

Sweedler added that financial worries can affect ones wellness at work and their physical state, such as added stomachaches and headaches. It can also cause conflict with significant people, such as family and friends.

There are programs the University Extension offers that run all year and are open for the general public to register. Most of the programs are free, unless certain materials are needed for an activity, according to Burcham. Accommodations for language barriers or disabilities are also a goal of the campaign.

According to the National Institutes of Health, researchers found that Americans who maintained five healthy lifestyle factors lived more than a decade longer than those who did not maintain any of the five. The five factors examined were maintaining a healthy eating pattern, not smoking, drinking moderately, exercising weekly and keeping a healthy body weight.

I think its really important for everybody, including students, to start thinking about how maintaining their wellness in different arenas adds to their overall wellness, Sweedler said.

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University Extension sponsors Living Well Campaign - Daily Illini

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From assisted horseback riding and rock climbing to yoga for Parkinsons, here are 17 Philly-area athletic organizations offering adaptive fitness.

When it comes to adaptive fitness, the Philly area has a range of options. Weve rounded up 17 of them, including Michael Cavacinis DDP chair yoga for older adults. / Photograph by Stephanie Cavacini.

Muscle-building, mood-boosting, and overall feel-good exercise isnt just for able-bodied folks. In fact, the Philly area offers a number of adaptive and assisted fitness and sports programs, so that people living with disabilities can pursue health and wellness. From marathon-training and kayaking to a variety of yoga classes, these 17 athletic organizations and studios in and around Philly help disabled and differently-abled folks stay active, motivated, and strong.

Note: Many YMCA branches in and around the city offer therapeutic swimming and adapted aquatics. Contact your local YMCA for more details.

50th Street and Baltimore Avenue, West Philadelphia

Created by yoga instructor and occupational therapist, Rachel Dobkin, Adaptive Yoga Philly offers yoga instruction to meet a variety of needs. Their adaptive yoga is fully customizable for anyone in a wheelchair, has amputations, or experiences mobility difficulties. They also provide sensory-friendly yoga and yoga for caregivers, as well as prop-based sessions for older adults.

Ainsleys Angels is a national nonprofit that believes all individuals, especially those living with a disability, deserve to be included in running races. At all of their Roll with the Wind races, they pair able-bodied runners with individuals who wouldnt be able to complete an endurance race without assistance. (Fun fact: the southeast PA ambassador for Ainsleys Angels was our 2019 Health Hero!)

265 Mattson Road, Garnet Valley

Since 2009, All Riders Up has been providing horseback riding to individuals ages 4 through 74. Their equine-facilitated psychotherapy is meant to serve individuals living with all types of trauma, including veterans living with PTSD. Not only are they located on 12 acres of pasture in a fairly residential area making riders and their families feel comfortable, relaxed, and right at home but theyve got a sensory trail and a hydraulic lift that transfers students from wheelchair to horse.

608 Shearer Street, North Wales

This nonprofits mission is to promote a better quality of life for people with physical disabilities via sports. They host a bunch of athletic events throughout the year, including tennis clinics, wheelchair basketball, sitting volleyball, adaptive cycling, archery, and powerlifting. Many of their board members are trained in rehab sciences, and some are para-athletes themselves.

101 Bortons Mill Road, Cherry Hill, NJ

Founded by all-inclusive playground nonprofit Build Jakes Place, the Camden County NJ Miracle League is a baseball program for children and adults living with physical and cognitive disabilities. Their major and minor leagues play on Saturday mornings in both the spring (8 weeks) and fall (6 weeks). All games are played at Boundless Field, a cushioned baseball field that accommodates wheelchairs and walking-assistance devices and provides a level-playing field for all players.

4300 Avenue of the Republic, West Philadelphia

Sponsored by Philadelphia Parks and Recreation, Carousel House in West Fairmount Park is a year-round program offering recreational and educational services to Philadelphians living with disabilities. Their wide-range of fitness activities include swimming, dance, martial arts, nature walks, and weight lifting. Their weight room also houses wheelchair-accessible training equipment and their outdoor complex includes an accessible garden and fitness track.

3853 Old Easton Road, Doylestown

Doylestown Rock Gym provides multiple adaptive climbing options for anyone who needs it. Their Flying Squirrel allows climbers to be pulled into the air, resulting in a floating sensation, while their Mini-Zip lets the climber ride the zip on a seated apparatus to practice upright balance. They also own specialty adaptive climbing equipment for individuals with limited mobility in their extremities.

Multiple locations

The mission of Magee Rehab at Jefferson Health is to provide high-quality cognitive and physical rehabilitation services. In addition to serving patients with orthopedic and brain injuries, amputations, and Multiple Sclerosis, Magee offers wheelchair tennis, basketball, racing, and rugby to keep people moving and active.

1700 Sansom Street, 6th floor, Rittenhouse

Maha Yoga offers two specialized classes. Yoga for Parkinsons is an adaptive, donation-based yoga class for anyone living with the disease, as well as their caretakers. Additionally, their Connected Warriors is a free, trauma-conscious class for veterans, active service members, first responders, and their families/support groups.

1900 John F. Kennedy Boulevard, Center City

On Sunday mornings at Penn Center House, Michael Cavacini, Philadelphias first certified DDP yoga instructor, teaches DDP chair yoga program designed specifically for seniors and those with limited mobility. The series of stretches and body-weight movements aim to help participants decrease pain, improve circulation, build strength, and increase flexibility.

4 Boathouse Row, Fairmount

Operating out of Boathouse Row, the PA Center for Adapted Sports (PCAS) currently has 13 year-round sports and wellness programs aimed to help individuals build and maintain strength, boost emotional health, and engage with community members. Whether youre climbing, cycling, kayaking, skiing, or practicing yoga, PCAS provides all the equipment, training, and assistance needed to achieve your goals.

1601 Chestnut Street, Center City

Founded in 2012, Philly Achilles hosts free group runs every Saturday morning at 9 a.m. out of the Cigna fitness center in Center City. These all-paces-friendly weekly runs are good for athletes and volunteers to get in some exercise, or train for the next marathon.

2900 Southampton Road, Northeast Philadelphia

The local chapter of PAs Special Olympics, SOPA Philly provides year-round Olympic-like sports training and athletic competitions to children and adults living with intellectual disabilities. Their community-based programs feature swimming, gymnastics, bocce, bowling, soccer, and field hockey, among others. Every spring, SOPA Philly hosts a huge Olympic games competition for over 300 program athletes.

224 South Broad Street, 8th floor, Center City

Parkinsons Fit at The Sporting Club is a fitness training and support program for anyone living with the disease. PWR!4Life uses research-based integrated exercises to increase balance, flexibility, and posture, while Rock Steady offers boxing training builds muscular endurance and hand-eye coordination. All participants will be matched with for a class based on a personal assessment at the time of enrollment.

Multiple locations

Team River Runner (TRR) provides active duty service members, veterans, injured military, first responders, and area residents living with disabilities to pursue health and healing through kayaking. The nonprofit has experience working with individuals living with PTSD, brain injury, amputation, spinal cord injuries, and sight impairment. All new participants complete a two-hour pool session to learn the basics of kayaking, and are joined by volunteer experts on the river for training. You can check their calendar for upcoming events.

700 South High Street, West Chester

West Chesters kinesiology department runs three adaptive fitness opportunities. Their Adapted Lifetime Fitness Program helps adults with cognitive disabilities build strength, endurance, and flexibility once per week. Their 10-week APA Wednesday Night Program focuses on adapted sport, physical education, and swimming, and serves individuals ages five through 21. Finally, the department hosts a three-day para-sports camp over Memorial Day Weekend for school-age children living with visual impairments.

424 East Elm Street, Conshohocken

Yoga Homes adaptive yoga is owner Kerri Hanlons homage to her late son, Sean, who had cerebral palsy. In these classes, yogis whether seated, standing, or lying on the floor use blocks, blankets, chairs, and the wall to adapt postures to their liking. The studio also hosts gentle chair yoga, yoga for caregivers, and yoga for kids on the spectrum.

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17 Disability-Friendly Fitness Studios and Organizations in and around Philly - phillymag.com

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