Training at home with Babies

Due to the CoronaVirus that spread all over the world, and we are all in lockdown. Here is a short workout video I made with 2 of my granddaughters to give you motivation and ideas to keep up your workout sessions.

Training at home with Babies, Esther Lehman, Ma’ale Adumim, Israel

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Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


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Hakatros Street Workout #2

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period. Street Workout for all the neighbors.

Hakatros Street Workout #2 with Esther Lehman, Ma’ale Adumim, Israel

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Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


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Stretch Class #2

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period.

Stretch Class #2 with Esther Lehman, Ma’ale Adumim, Israel

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Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Stretch Class #1

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period.

Stretch Class #1 with Esther Lehman, Ma’ale Adumim, Israel

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Body Sculpt Class #1

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period.

Body Sculpt Class #1 with Esther Lehman, Ma’ale Adumim, Israel

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Hakatros Street Workout #3

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period.

Hakatros Street Workout #3 with Esther Lehman, Ma’ale Adumim, Israel

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Body Sculpt Class #4

Stuck at home in a CoronaVirus lockdown!!! Workout with Esther Lehman for all my students and friends all over the world, I made this to help you all keep up your fitness levels, please stay in touch during this difficult period.

Body Sculpt Class #4 with Esther Lehman, Ma’ale Adumim, Israel

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Stretch Class #3

Due to the CoronaVirus that spread all over the world, and we are all in lockdown. Here is a stretch video I made to give you motivation and to maintain your fitness level.

Stretch Class #3 with Esther Lehman, Ma’ale Adumim, Israel

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Weight Loss Program

Our weight loss program gives you the tools and guidelines that will teach you how to choose and cook your meals. You will learn to the many possible ways to eat staple foods in your daily diet.

Being overweight is imminently dangerous, Doctors are not so relaxed about obesity as they once were. Being as little as 10% overweight can cause serious damage to our health.

  • Natural whole grains, rice, wheat, barley.
  • Legumes, such as quinoa, lentils, millet, chickpeas, and all types of beans, white and red kidney beans.
  • Vegetables, such as every type you can find in the supermarket of all different colors.
  • Protein such as tofu, tempeh, seitan, and other soy products, and legumes. Green peas, quinoa, nuts, beans, chickpeas, edamame, hemp, chia seeds, sesame, sunflower and poppy seeds.
  • Fruits, seasonal fruits, just remember that fruits contain a lot of sugar to keep it down to three fruits a day.

Your program will design for you a complete nutrition plan that will include all the nutrients you need:

  • Essential fats like walnuts (6-8 halves) or 6-8 almonds and around one tablespoon of olive oil a day, and a tablespoon of natural tahini sauce or a half an avocado.
  • Carbohydrates-Sugars are the central elements of human nutrition. It has always been the main source of energy. Carbohydrates = C6 H12 O6. Carbohydrates are used to generate the energy needed for the body. This energy is exploited in the body for essential biochemical procedures, such as bodybuilding compounds, exercise, maintaining stable body heat. Carbohydrates are found in abundance in cereal seeds, fruits, and vegetables. and can be found in all parts of the plants but it is mainly stored in the roots and seeds as raw material starch.
  • Protein is crucial in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Our human body stores energy in the form of glycogen in the liver, muscles and a small amount in the kidneys, and is used when the need arises an energy source.

Register for this 10 part weight loss program which includes:

  • a specifically designed nutrition plan for you.
  • downloadable worksheets to track your progress.
  • calorie counter cheat sheets to make it easy for you to calculate how much food you are eating.
  • email correspondence to maintain your motivation.
  • daily workout program set up at the beginning.

Price: $1.200

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!

Smart Nutrition Planning

The best and most effective way to lose weight from your body fat storage and not from your precious muscle mass is smart nutrition planning which is part of a triangle combination consisting of Nutrition, Muscle Mass Building.

Carbohydrates main role in the animal body and in plants is to provide energy. It is the only source of energy used by the nervous system and red blood cells.

The energy is received from the glucose breakdown and used for many activities such as muscle activation and maintaining body temperature.

Carbohydrates are also involved in building nucleon acids that are made up of DNA. Another role is the conservation of energy from protein sources and anti-Ketogenic activity. From oxidation of one gram of carbon, the body produces 4 kilocalories.

An adult male has 300 grams of glycogen, one-quarter of this amount is found in the liver and muscles, 10 grams are in the blood. This amount provides for a half a day or normal activity.

Glycogen stored in the liver and muscles are the main source used for glycogen between meals, including at night and also in a situation when exercise is limited.

Proteins are the building blocks of life

The body needs protein to repair and maintain itself. The basic structure of a protein is a chain of amino acids.

Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.

You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Soybean was used in China as early as the eleventh century BC. It is cultivated in hundreds of languages and began to wander across Asia to Japan, Korea, and its surroundings. For more than a thousand years in China, and a thousand years in Japan, soybeans were used as main sources of protein. These countries were constantly dealing with the excess supply of soybean and have been able to provide 33% more ” effective protein “. Soy undoubtedly played a central role in Eastern Asian’s food composition.

Soybeans do not need large amounts of water and are considered to have the lowest water consumption in relation to their nutritional value. Soybean began in the Far East due to their ability to grow easily in different soil and under different climates.

Soybean grow in several colors

Black, yellow, brown, blue. Soybeans mature encased in a hard shell, resistant to water. Soy has actually the highest quality protein than any other crop this is why it is used to substitute Animal protein. It contains all the essential amino acids available for absorption in our digestive system. Soy contains no cholesterol and little to no saturated fats, Soybean contains a considerable amount of lecithin, which is an essential element for cleaning the circulatory system. It helps to balance our cholesterol levels and prevents atherosclerosis. Lecithin is important for better digestion of fats, it has a strong impact in preventing diseases such as cancer and high-level cholesterol.

Soy sauce gets its special flavors through fermentation for a prolonged period of approximately 6 months. It may be used as a seasoning; it is not only tasty but also healthy.

Tampa Protein is an Indonesian recipe based on boiled soybeans condensed together and goes through a biological process using a Special bacterium making it one of the richest plant source of vitamin B12 today.

Tofu is a bean curd which is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks.  Another great thing about tofu is that it is able to absorb flavors of any dish and compliments almost any meal successfully. Tofu is easy to cook, bake or fry and very much resembles cheese. It is a good source of calcium for people who don’t eat or drink any dairy products.

When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butter, and some grains (such as wheat germ). You do not need to eat animal products to get all the protein you need in your diet.

Register for this 6 part Nutrition Planning which includes:

  • a specifically designed nutrition plan for you.
  • downloadable worksheets to track your progress.
  • calorie counter cheat sheets to make it easy for you to calculate how much food you are eating.
  • email correspondence to maintain your motivation.

Price: $700

Next Steps…Join my Mailing List

Check out my books:

Lose Fat by Reducing Stress

Nutrition Essentials Workbook

10 Best Ways to Start Losing Weight

Essential Oils and their Relevance to the Bible


Buy yours TODAY!