Dr Esther Dindi

Dr Esther Dindi Coach, Author, Speaker, Wellness Consultant.

How long is your typical workout? (e.g. 30 mins, 45 mins, 1 hour, over 1 hour) For me it’s mostly ranges from 35-45 minu...
16/03/2026

How long is your typical workout?
(e.g. 30 mins, 45 mins, 1 hour, over 1 hour) 

For me it’s mostly ranges from 35-45 minutes depending on time and the intensity of the workout.

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10/03/2026

If you only have 30 minutes, isolation curls are a waste of time. Change your mind. 👇🏾

{ —engage multiple joints and muscle groups simultaneously.}

1️⃣. Time-Saving: you can achieve a full-body workout in a shorter period of time hence increasing efficiency.

2️⃣. Higher calorie burn both during and after the workout (the “afterburn effect”), compared to isolated muscle exercise.

3️⃣. Since they mimic daily activities, they make everyday tasks easier and improve quality of life.

4️⃣. They help stabilize joints and reduce the risk of injury during both sports and daily life.

5️⃣. They build overall muscle strength.

6️⃣. They stimulate a greater release of anabolic hormones, critical for muscle repair and growth.

🎯 Are you Team Compound for the gains, or Team Isolation for the pump?
Which one actually changed your physique more?
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27/02/2026

Triceps extensions, is one of the exercises to the arms.

No rights to the background Music.




27/02/2026

Join us for the Ndoa Fest Dinner, an exclusive evening for married couples.
🗓️ Friday 6th March

⏰ 6:00 pm

📌 Pride Inn; Westlands

🎟️ 5,000/- per couple

💳 Paybill: 400222
💰 Account: 1130042

📞 For more information call “Peninah +254725396765”
https://www.bit.ly/NdoaFest2026

We’ve demonized carbs for so long that we often forget fats are much more calorie-dense, regardless of whether they are ...
23/02/2026

We’ve demonized carbs for so long that we often forget fats are much more calorie-dense, regardless of whether they are ‘healthy’ or not.

I was recently with my husband meeting up with some friends at a food court in Dallas, Texas. We ordered from Chick-fil-A® and I opted for the healthiest choice available: the Cobb salad (see inset photo). It’s a generous serving built on a bed of mixed greens and contains roughly 520 calories—not including the dressing, which is served on the side.

I checked the label out of habit and nearly dropped the packet.
310 calories! 😳😲
With just one serving of dressing, the meal shoots to 830 calories. Use two, and you’re hitting 1,140.
It’s scary how fast those calories add up.

Watching people pour on two or three packets of dressing was tough after seeing that label! I had to remind myself to mind my own business and just focus on my own plate. 😅

“It’s even worse if you add a sugary drink like lemonade to the mix. 🍋 The calories spiral even faster!”

I played it smart and used just half the dressing, then ate two-thirds of the salad and saved the leftovers for later.

Eating out usually means consuming more calories for the same amount of food—not to mention hidden sugars and trans fats.
Enjoy your meals out when you must, but try to stay mindful of what’s on your plate.



16/02/2026

We had a carnivorous experience with our friends; Judy and Haron - absolutely loved it.

About to hit the skies, wish me well. .
11/02/2026

About to hit the skies, wish me well.

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I just told someone that I avoid eating CRAP - and she looked at me with pure astonishment. I could practically read her...
10/02/2026

I just told someone that I avoid eating CRAP - and she looked at me with pure astonishment.

I could practically read her mind before she blurted out - “Doc, that’s not your language!”

I quickly clarified my statement to ensure it wasn’t perceived as disparaging, as that is not my typical style.

C.R.A.P is an acronym for:
- Carbonated drinks,
- Refined sugars,
- Artificial sweeteners/foods, and
- Processed foods.

In the pic: I ordered a “Texas salad” at a restaurant in Nairobi, and it arrived laden with lettuce beneath the surface.
The other ingredients are as depicted.
🎯 Edit: cherry tomatoes, avocado, black olives, feta cheese, sweet corn, grilled chicken breast {covered in green sauce - Tomatillos, green chilies, garlic, cilantro, onion, and lime juice}.
***I have posted a close up photo in the comments section.

✍🏾 … You are welcome to guess what I left on the plate and maybe why I did.

Do you eat C.R.A.P? 🫣 … No judging.😅




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