life, i want to look at this world differently every day to discover something new, it’s so interesting to us, because we do it with love, with love from belarus. this has been said thousands of times, breakfast is the main meal of the day, especially for those who are trying to live effectively. the first meal satisfies a person until the middle of the day, maintains concentration and gives energy. and today we will prepare the right breakfast together with fitness trainer, nutrition specialist olya gomol. you can have a great time

time in a way that will give your body what it really needs, which is energy, health and vigor. large zucchini that grew in the country can be stored in a dark room for several months, they will last until winter. in the morning i want to not only stretch my muscles a little, but also give them activity and exercise. they are in good shape, i would say that this is a very good dinner, but either or for our alade, we need to cook some more buckwheat just to be sure. atoli's grocery list is simple, it contains a lot of vegetables and fruits, and of course, we will choose the highest quality products in the hypermarket. let's start with

the vegetable counters: choose zucchini that is small in size, weighing 100-200 g and no more than 20 cm long. the zucchini skin should be smooth and thin, without damage, dents or scratches. huge zucchini with a thick skin , a large number of seeds inside, fibrous pulp, overripe. vegetables should be stored unwashed in the refrigerator and in a plastic bag and stored. more than one week, large zucchini that grew in the country can be stored in the dark indoors for several months, they will lie until winter, well, of course, in terms of taste they will be inferior to young zucchini, now we choose apples, for this we use the senses, for starters, the sense of touch, which we pay attention to, should not be on the surface .. .

wrinkles, cracks or dark spots. the apple should be elastic, without wrinkles. we are studying color; excessive brightness should alert you, just like ideal, uniform paint. don't take the giants, they could easily become goulevers due to feeding with chemicals. the medium size is the most correct. let's connect our sense of smell. a ripe apple grown without nitrates has a characteristic aroma. then we... go to tactile sensations: the apple should be hard, with a strong peel, but if the apple is soft, then most likely it is already overripe, or the process of rotting has begun inside. also, pay attention to the peel, it should be dry, not sticky, this indicates that the apple has not been treated with paraffin or wax. now brussels sprouts are next in line, of course, during the harvest season it is better to choose fresh ones,

to get the maximum benefit from it, but all year round you can buy frozen cabbage rolls, they remain just as tasty and full of vitamins. when choosing a frozen product, pay attention not only to the manufacturer’s expiration date, but also to ensure that the package contains as little ice crumbs as possible, and also try to feel the ice cubes. they should not be too large, otherwise the cabbage will taste bitter. next up are nuts, we need hazelnuts, they can be sold by weight and packaged, hazelnuts, no matter in what form sold, must be dry, if there is a coating, you should not buy nuts under any circumstances, the nut should not be dried out, we do not take wrinkled kernels, and of course, focus on the aroma, if you buy nuts in

a package, you can evaluate the quality of the product through a small window , i say small, because nuts do not like sunlight and spoil quickly, the shelf life of the product is short... so, the choice has been made, let's go prepare the champion's breakfast. olechka, good morning, i’m very glad to see you in my kitchen today. good morning, masha, i’m also very glad to be on this transmission. olga gomolka, founder, director of a fitness and dance studio. group fitness programs, started her sports career with a support group, with cheerleading, with a dance team she traveled all over belarus, the author of the weight loss project i can, which more than a thousand people have successfully completed. since 2017, she has been bringing clients from belarus on foreign

fitness tours. recently, i began organizing similar outdoor sporting events in our country. tell us what we're having for the champion's breakfast today. it will be one of my favorite breakfasts, we will prepare zucchini fritters along with red fish, and in addition to this we will prepare a healthy green salad, sounds very tasty, let's start, let's start, for the fritters prepare one zucchini, onions and garlic, also you will need an egg, 100 g of greek yogurt, 4 tablespoons of rye flour and 100 g of lightly salted fish. for the salad , prepare 10 heads of cabbage. rural cabbage, an apple, a handful of hazelnuts, a sprig of mint and basil. for dressing you will need olive oil, apple or balsamic vinegar, lemon and mustard. olechka, give instructions, i will help you with everything. and mash, i suggest that you make the salad and prepare all

the ingredients - these are vegetables and fruits. i'll take care of the zucchini and make the olatier. let's get started then. yes. about! i know that now your activity is mainly related to fitness tours, you are one of the first who, say, paved the way to this direction, tell us how it all began, about your very first fitness tour. the very first fitness tour happened completely by accident, my the coach simply offered to take our clients on vacation together, and so we went and had absolutely no plans to do this on some kind of permanent basis. so after we returned, all the girls from our tour very strongly began to ask us, let's do more, let's do more, well, actually, i always say that we were not the initiators, the initiators were people, they asked us, let's do more, that

’s how our first tour happened, now let’s talk more about the fitness tours themselves, because as i understand it, it’s not only fitness, fitness fitness, of course, a fitness tour is not only fitness, fitness, fitness, but a fitness tour. these are travel training, that is , first of all, of course, we relax, travel, get acquainted, learn something new, a new country, a new place, in addition to all this we train. how many workouts per day? well, look, there are fitness tours that last only 3 days, these are usually belarusian tours, and there we have a lot of training per day, about three or four, but people always have the opportunity to go and what to choose, there are parallel trainings. workouts, this is in the morning before breakfast, well , 7-10 days, then here we usually do two evening workouts at the end of the day. let’s take a closer look at fitness tours in belarus, it seems to me that this

has become a topic of particular concern during the pandemic, yes, just during the pandemic, when all our foreign tours were closed, we sat and thought what... to do people are on vacation and somehow it was a little disappointing that we were all losing the opportunity to meet, and we decided we probably traveled around belarus in 2 days and we didn’t even believe that people would be ready to support it, and we announced a tour instead, probably then there were the carpathians, instead of the carpathians we announced a tour of the braslov lakes, and we were surprised, but in 3 days we we were sold out of all the seats; we didn’t even have any seats; we had many more people willing than there were seats. from that moment on, in 2020, we realized that you can really have a great vacation and travel in belarus, we have a lot of really cool places, cool bases and a holiday in belarus may be almost worse than a holiday somewhere abroad. well, look

, let’s say, southern countries, the weather there is still more stable than ours, yes, yes, how do you cope when it rains, i don’t know, wind, cold, well... well, actually in belarus the weather can be absolutely unpredictable, but every time we come on a fitness tour around belarus, we expect that we will have wonderful weather. and how often it happened that there were bad weather forecasts, but when we arrived, the sun was shining there was no rain at all, so we are not afraid that it might rain, and of course, we always have a backup plan a, b and c, where to train, what to do during the rain, but as a rule we are fine. in order for your morning to start vigorously, i suggest doing the following set of

morning exercises with me. we will have three exercises, at an easy, calm pace, repeat all the movements, and your joints, your muscles, your body will thank you, because you will feel light and energetic energy. the first exercise is to sit in the z cet position, and bend one knee in front of you and bend the other knee. behind you, lower your palm down, from this position, push yourself up, lifting your pelvis, stretch the entire front line of the body, lower to the starting position, open your arms wide, from this position bend to the side, stretch the entire lateral line of the body and do the same we will do it with you on the second side. sit

along the mat, stretch your legs forward, we will now stretch the entire back line of the body, and if in the morning you feel a little bit uncomfortable, your muscles are not ready yet, i suggest leaving your knees slightly bent, stretching your legs forward, taking a deep breath, raising your arms up. lower down diagonally, touch the right hand with the left leg, do the same on the second side, exhale and if you have enough stretching, perform the third bend with straight knees, keeping your back straight. in the morning i want to not only stretch my muscles a little, but also give them activity and give them

tone, so the abdominal muscles. deep breath as you exhale, slowly, smoothly, from this position , lower yourself down, hands behind your head, and carefully rise up again. supporting the head with our hands so that the neck does not get injured, in order for it to be comfortable, we lower ourselves down, and here i am already beginning to feel how my abdominal muscles are tensed, i smoothly lower myself down while exhaling and also rise up, not in a hurry, hands up . repeat each exercise 10-15

times, this complex will take you only 5-10 minutes, but will give you a huge boost of energy and vigor for the whole day. they are devoted to their in fact, i'm proud that i work for one. for the construction of the moscow metro and show one day from your life. each of

our cars is assembled by hand, because when you hold this part in your hands, you feel it. but if they don’t feel their job, can you produce or weld such a machine? watch on the belarus 24 tv channel. the heroes of this program chose to live outside the city. why do you need this, right? and where does the money come from, the two favorite questions, i would really like to take a look at what a school looks like, which no longer a school inside, there they see more opportunities and... use them to the maximum. 26 piglets, do you have any chickens? 130 chickens, who else do you have? ducks, cow, cow, cow, ducks, that's what you don't have, it's free time that can be spent on laziness and despondency, i understand, this is definitely not there, neither on depression, nor on despondency and there is

no time to be lazy, yes, the presenter’s task is to find out why rural life still exists. better than a city one, then in the future, maybe we’ll arrange it when we make a room here in the future reception of guests, we'll do some coffee here somewhere, drink some coffee, maybe some kind of laundry, that's what we have leftovers here that are valuable, we'll hang them here, probably, as an exhibition, now it's fashionable to say it will be here, but how this is all happening, 13 children, we’ll just reward you with a portion of applause, smiles, thank you very much, look at the project , i’m from the village. on the tv channel belarus 24, and as for seasonality, as i understand it, you don’t go in winter, yes, we practically don’t go in winter, a couple of times it was some kind of warm

country, this year our season lasts from may to september, but i’m a little... i’m thinking that next year there will probably be several winter tours, perhaps even in cold belarus there will be some with sleds, with skis, perhaps we will consider some warm, exotic country in order to spend a little time in the summer in winter, and what goals are pursued by people who go on fitness tours, olechka, because well , anyway, we will objectively lose weight in a week - it seems impossible to me. of course, within a week it’s impossible to lose weight, and i believe that you don’t need to do this when you go on a fitness tour, because after all, the task of a fitness tour is more motivation, it’s more relaxation, communication, getting to know each other, it’s more of an active time promotion, but not losing weight, and people who go on tours, after the tours they already say that i went to the gym, i

started working out, i started watching my figure, i started looking at things differently ... life, this is probably the goal, after all, to give a person motivation, push, and of course, i have a deeper internal goal that i pursue on tours - this is to give people an understanding that vacation can be a little different, vacation can be cool, energetic, driving, without a lot of alcohol, without a lot of ... then destructive actions, and indeed we are already proving to our people, they themselves understand this, that you can have fun, you can spend a great time, but in a completely different way, healthier and in a way that will give your body really, what he needs is energy, health and vigor, so olechka, what

do we do next, yeah, and i suggest you now ... dry the nuts, please make the sauce. come on, okay. tell me about these people who go on fitness tours? yes. in general, completely different people go on fitness tours, but the bulk, the main audience are still girls and women. if we talk about the age category, then of course, girls 20 years old, 30 years old, 40, 50 and even 60 years old go on tours, but the majority, if take this average one. age this will probably be plus or minus 40 years, if we take the average age in those 35-40 years, of course, we always have men, boys, and children on tours, but the bulk are still girls, mostly they go in couples or single people also go, i think about 30% of people come with a girlfriend, with a boyfriend, with a husband,

a couple, and probably about 70% of people come alone, this is when you don't know anyone... on the tour and you make up your mind, you come, and there you find friends with you, but how to get acquainted, well, this is the main common question among all the participants, will i be alone, so i’m going alone, i’m afraid, and you are all so friendly, you are all so cool, we actually have a lot of thought out such team building things for so that all people come together, everything of course always starts with boarding the bus, you are already sitting with someone, with someone... you have the same interests, and this, by the way, very often happens that people on tours who come alone , they are so united, they become so close friends, that then they come together and even often

say: “olya, they settled me in, now with masha, olya, here we are with vika, we’ll go together, the girls are so united inside that then they go to visit each other, to visit other countries , i even had girls visiting each other and spending such a great time together, so we always say: you shouldn’t be afraid to travel alone, because your loneliness will probably last about five minutes, and of course we have a lot. such a positive atmosphere, it has - all people to be friends, communicate, communicate, help each other, so don’t be afraid to go alone, just a little, salt and pepper please, sauce, yeah. after that, dress the salad when you can handle it, please cut the fish, well, i’ll start frying our pancakes, come on, tell us about

the direction of the fitness tours, yeah, which ones are the most popular, yeah, in general, in our fitness tours aa , all areas of fitness are divided into two parts, this is a soft direction, lighter, light, which includes pilates, yoga, mobility, stretching and active, the direction is functional training, strength training, taibo, zumba, and we always combine these areas and make sure that people find it interesting, varied, and of course, all people have different levels, and there are such people for whom it will be difficult, for example, for taibo, for zumba, so they choose, for example, pilates, very often we do such parallel training, that is, one site does pilates... the second site does taibo, this year with me on the team travels a lot fitness trainers, four or five trainers on a fitness tour, each of the girls gives some

kind of direction, because, for example, i don’t teach zumba, i don’t teach pilates, but there are instructors who lead this direction, we are together with them we become such a single whole organism, such a single symbiosis, and you gather large groups, this year for some reason i think... that there will be smaller groups than last year, but they are quite large, about 40-50 people we have on belarusian tours they gather, it’s such a big team, a big group, and if speaking about foreign tours, it’s about 15-25 people, this will be my one of the largest fitness tours abroad, we will be almost 30 people actually. we haven’t taken out such large groups yet, so what do i

do next? mash, please cut the mint and combine it with yogurt, and i’ll finish frying the ola, and we’ll finally put together our dish, we’re almost at the finish line! hello everyone again, hello, we continue to analyze our recipes, our breakfasts, and today we are analyzing a recipe that is quite controversial for me, i’ll tell you now why, and on our agenda is zucchini aladi with red fish and green salad, i like everything here, probably. besides, i, of course, highly recommend adding slow carbohydrates for breakfast so that you have the energy to work and stay awake during the day, so that your efficiency is

one hundred percent and you actually do all the work that you have planned for the day, here, unfortunately, in this recipe i do not see slow carbohydrates when we talk about zucchini, especially if we say that we they were chopped, and then we fried them and made pancakes out of them, this implies that we took vegetables with... a low glycemic index and physically worked on it, that is, our glycemic index increased even more, but in this recipe we have a fairly high the number of additional cool ingredients, such as red fish, nuts, yogurt, that is, these are proteins, good unsaturated fats, and what omega 3 will give us is what will give us good hormonal levels, beautiful, elastic skin and a lot of vegetables, that is, this is our fiber, vitamins, minerals, i... i would say that this is a very good dinner, and either, or we need to cook some more buckwheat for our pancakes, just to be sure, so the breakfast is debatable, maybe

it’s a weekend breakfast... the day you got up , you don’t need to do anything during the day, you have a lazy day, and you decided to pamper yourself with such a tasty treat, but as a dinner, i see this dish as more correct and more suitable. well, mash, we are finishing our dish, i suggest you sprinkle the salad with nuts, but i will serve the pancake with fish and sauce. come on, what a beauty! prepare the salad, for this , cut the brussels sprouts into four pieces, plate them, cut the apple into thin slices, and combine the prepared ones.

ingredients: grind the hazelnuts in a mortar and dry them in a hot frying pan without adding oil. classic sauce: mix olive oil, mustard and balsamic vinegar. add chopped herbs and a little lemon juice. dress the salad. rooks are also not difficult to make, you need to grate the zucchini on a coarse grater, add salt and squeeze out excess moisture, add an egg, chopped garlic, gradually add rye flour, fry the pancakes on both sides until cooked, use yogurt mixed with finely chopped mint as a sauce. serve pancakes with

red fish and nuts. breakfast is ready. bring your home champions to the table. what a beauty. i think it will be very tasty, and of course healthy. i haven't had breakfast, so i can't wait to start our breakfast. dear friends, cook with us and remember that tomorrow. can be not only beautiful, but also useful.

allah, what does it mean to you to jump higher than yourself? heads? well, for me it probably means making the impossible possible, doing it perfectly and better than anyone else.

journalists call my heroine exclusively with the prefix super. she is not afraid of heights, because she understands that in big sports you cannot reach the top without jumping over your head. today my guest is the olympic champion in ski acrobatics, allaper. alla, hello, i am glad to have the opportunity to talk with you, talk about your achievements in sports and a little about your personal life. i know. that you came to freestyle from sports gymnastics to go in for sports, it was your decision or the decision of your parents, it was actually not my decision and not my parents, when, well, my sports career began at the age of 4, i was in kindergarten, a coach came to the kindergarten and looked over the children, well, i was trying out for gymnastics, and

they gave me a postcard with an invitation. takes up artistic gymnastics, that’s how my sports career began, well, they say that sport steals childhood, this is really true, in fact yes, because well, sort of... childhood i, one might say, was not there, everyone is walking on the street, and alla goes to training every day, and in the summer i always wanted to walk on the street with the guys, with my friends, i even had a moment when i was skipping.