Community Enrichment Fitness Network

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Community Enrichment Fitness Network

CEFN's Mission:
Empowering individuals to make a permanent healthy lifestyle change.

The Community Enrichment Fitness Network is a health and fitness non-profit established in 2007 by Sherry Hill with the mission of empowering individuals to make a permanent healthy lifestyle change. Over the past few years CEFN has taken its health and fitness message across Philadelphia by hosting six weeks workshops at senior citizens’ facilities, recreation centers and churches. Through these

workshops we have taught individuals simple ways to get more active and eat healthier. Because of the increased demand for such programs, we decided to take our message to the PhillyCAM airways in 2009 with our health and fitness public access television program “Focus on Fitness.”

Although our programs have primarily targeted adults, in 2009 we established the children’s health and fitness program Fit Kids 4 Life, to help address the childhood obesity epidemic.

03/19/2025

Hello everyone😃 Happy Wednesday! Do you know protein is essential for your body — supporting muscle growth, metabolism, and immune function, and keeping you full longer. Wondering where to get your protein? Let’s dive in! ⬇️

✨ Why Protein Matters:
✅ Builds & repairs muscles for strength and recovery
✅ Supports metabolism to burn fat & boost energy
✅ Strengthens the immune system to fight infections
✅ Keeps you full longer, reducing unnecessary snacking

🥩 Best Protein Sources:
🐔 Animal-Based Proteins:

Lean meats (chicken, turkey, lean beef) — High in protein & iron
Fish (salmon, tuna, cod) — Loaded with heart-healthy omega-3s
🌱 Plant-Based Proteins:

Legumes (beans, lentils, tofu) — Fiber-rich & great for heart health
Nuts & seeds — Packed with healthy fats & essential nutrients
💡 How Much Protein Do You Need?
It depends on your activity level and goals:
🔹 Sedentary: 0.8g per kg of body weight
🔹 Active: 1.2-2.0g per kg of body weight
🔹 Older Adults & Recovery: Slightly more to maintain muscle mass

⚡ Easy Ways to Add More Protein:
🍳 Breakfast: Eggs, Greek yogurt, or a protein smoothie
🥗 Lunch/Dinner: Add lean meats, fish, tofu, or legumes
🥜 Snacks: Nuts, seeds, or yogurt for an energy boost
🍽️ Smart Swaps: Replace refined carbs with quinoa, lentils, or chickpeas

No matter your diet, incorporating a variety of high-quality protein sources will keep you strong, energized, and feeling your best! 💪✨

02/12/2025

Happy Snow Day ! ❄️☃️As we get older, sleep patterns can change, leading to difficulties falling or staying asleep. Poor sleep can impact memory, mood, and overall health. Here are some tips to help seniors improve sleep quality:
✅ Stick to a Sleep Schedule – Go to bed and wake up at the same time every day. A regular routine helps regulate your body's internal clock.
🌡 Optimize Your Sleep Environment – Keep your room cool, dark, and quiet. Use blackout curtains or an eye mask if light is a problem. Ensure your mattress and pillows provide proper support.
🥗 Be Mindful of Diet – Avoid caffeine, alcohol, and heavy meals before bedtime. Cut back on liquids in the evening to prevent frequent trips to the bathroom.
🧘 Manage Stress – Try meditation, deep breathing, or social activities to reduce anxiety. Engage in regular physical activity, such as walking, stretching, or yoga. Avoid exercising too close to bedtime, as it may make it harder to fall asleep.
📱 Reduce Blue Light Exposure – Avoid screens at least an hour before bed. Limit screen time (TV, smartphones, tablets) at least an hour before bed. se blue light filters or "night mode" on electronic devices.
Improving sleep quality as you age requires a combination of a healthy routine, proper sleep environment, and lifestyle adjustments. By following these tips, hope you can enjoy restful nights and maintain overall well-being.

01/29/2025

Hi everyone! Staying healthy and active is essential to enjoying life to its fullest, and strong bones are the foundation of overall health and independence. As we age, our bones naturally lose density, increasing the risk of fractures and osteoporosis.
The good news? You can keep your bones strong and healthy with the right nutrients, hydration, and lifestyle habits. In this post, we’ll share simple tips on food, exercise, and daily routines to help you stay active, independent, and confident. Let’s build a healthier future—starting today!
A healthy diet can help keep your bones strong and reduce the risk of fractures. Here are some key tips:
1. Eat Calcium-Rich Foods: Aim for 1,200 mg daily from sources like dairy (milk, yogurt, cheese), leafy greens (kale, spinach), and fortified foods (plant-based milk, orange juice).
2. Get Enough Vitamin D: Support calcium absorption by consuming fatty fish (salmon, mackerel), egg yolks, fortified foods, or spending 10-15 minutes in the sun daily.
3. Add Magnesium and Potassium: Strengthen bones with nuts, seeds, bananas, sweet potatoes, and whole grains.
4. Include Protein: Maintain bone structure by eating lean meats, fish, eggs, beans, and tofu.
5. Hydration and Moderation: Drink plenty of water and limit salt and caffeine, which can weaken bones.
Strong bones are key to a healthy life. Add these foods to your plate today to stay active and enjoy your golden years!

01/16/2025

Hi everyone! 🌟 As we bundle up for winter, let’s not forget about staying hydrated! ❄️💧 Did you know staying hydrated during the winter is just as important as in the summer? 💧 Even though you might not feel as thirsty in cooler weather, your body still needs water to stay healthy and energized.
Here are 3 simple ways to stay hydrated this winter:
🍵 Warm Up with Herbal Teas: Try chamomile, peppermint, or ginger tea to stay cozy and hydrated.
🥣 Enjoy Hydrating Soups: Broth-based soups like chicken noodle or vegetable soup are perfect for warming up and replenishing fluids.
🍊 Snack on Water-Rich Foods: Oranges, cucumbers, and celery are packed with water and nutrients!
Pro Tip: Drinking enough water helps support your immune system and keeps your skin feeling great, even during dry winter days.

01/10/2025

Hello everyone! 🌞
We hope you’re having a fantastic day! Staying active is so important, and it doesn’t have to be complicated. Here are 5 easy, low-impact exercises seniors can do right at home—no special equipment needed:
✅ Seated Leg Lifts: Strengthen your legs while sitting in a chair.
✅ Chair Stretches: Improve flexibility and ease stiffness.
✅ Wall Push-Ups: Build upper body strength with this low-impact move.
✅ Marching in Place: Boost balance and get your heart pumping.
✅ Ankle Rolls: Keep your joints flexible and reduce stiffness.
💪 Why Stay Active?
Regular exercise helps maintain mobility, enhances overall health, and reduces the risk of falls. These exercises are perfect for staying healthy and independent!
Try these today and feel the difference! Share this post with someone who could benefit from these easy exercises.

12/19/2024

Hello CEFN followers!
At the Community Empowerment and Food Network (CEFN), we believe that healthy eating should be accessible and enjoyable for everyone. Today, we’re excited to share some simple tips for diabetes.
5 Simple Tips for a Diabetes-Friendly Diet! 🌟
Managing diabetes doesn’t have to mean giving up on delicious and healthy eating. Follow these easy tips to keep your blood sugar levels in check:
1️⃣ Eat More Non-Starchy Veggies
Incorporate leafy greens, broccoli, peppers, and more. Packed with fiber to keep you full and balanced!
2️⃣ Stay Hydrated
Ditch sugary drinks! Water, lemon-infused water, or herbal teas are your best friends.
3️⃣ Balance Your Plate
✔️ Half your plate: Non-starchy veggies
✔️ Quarter: Lean protein (chicken, tofu, fish)
✔️ Quarter: Healthy carbs (Brown rice, sweet potatoes).
4️⃣ Limit Sugary Foods
Skip the sweets and processed snacks—opt for natural alternatives like berries or nuts.
5️⃣ Snack Smart
Grab Greek yogurt, a handful of almonds, or fresh fruit when hunger strikes between meals.

11/27/2024

Good afternoon, My name is Yaxia and I am currently the nutrition assistant at CEFN. Are you looking for a healthier twist on your Thanksgiving feast? 🍁 Try our Pan Roasted Turkey with Vegetables! It's packed with flavor and heart-healthy nutrients—perfect for your holiday healthy meal. At Community Enrichment Fitness Network, we believe in nourishing both soul and spirit. Please see an attach link for more healthy and yummy recipes for you and your family! Click the link attachment to check out more delicious options. ❤️
https://drive.google.com/drive/u/2/search

04/25/2024

Here are some photos from CEFN’s 9th Annual Senior Gala Fundraiser, which was held on April 5th. Everyone looked wonderful in their ✨dazzling✨ white outfits! It was truly a day of elegance and glamour! 💫

We thank all of those who attended and/or supported our April 5th event and we look forward to seeing you all at future CEFN events!

Address

Philadelphia, PA

Telephone

+12158584957

Website

https://cefn.org/

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