we often talk in our program about how

to start the day slowly. and how to achieve this, my advice is to do some things, do it in advance, that is, you can prepare your wardrobe in the evening to think over the ingredients for the future breakfast, our morning is almost perfect, we start it in an excellent campaign by the company of fitness trainer nutritionist alena matskevich such a thing has become very dense in our life concept like smart fitness though really. well, what kind of fitness is it, if it's not smart any fitness, it must be smart in its own way and has quite such a good a competent base of high-quality parmesan has a dense granular structure of the color of baked milk, we leave our hands on the floor, push the floor away from ourselves, round our back and pull the floor towards us soft tradition a large amount. uh,

vitamins, minerals, fiber from our vegetables is what should be in our balanced breakfast. every person in the morning. photo by alena breakfast will be very dense, well, it's up to you to choose the products now and let's do it. the first step is to choose a turkey fillet. this is elite meat. without bone from the breast of a bird, the weight of a standard turkey fillet varies from half a kilogram to two, and choose a good fillet. turkeys are not difficult. the larger, the better it is believed that the best meat in large birds, press the dent on the fillet, it should quickly straighten out and even the color also matters. it should be a soft pink shade and without any inclusions. now we choose

chicken eggs, they are divided into categories depending on their mass. information about this is indicated on the shell in the form of numbers or letters; it is worth remembering a simple rule, the more the number, the smaller the size will be; the largest eggs are indicated by the letters o selected eggs in the highest category; the letter d means that the egg is dietary; such eggs are sold within 7 days; the letter c means that the egg is table ; , others are bad, although they were cooked under the same conditions, but the thing is that in fresh diet eggs there are small air sacs under the shell, and therefore it is very easy to clean them. choosing the king of parmesan cheeses if you

if you buy cheese in a regular supermarket, it would be better to choose cheese by weight, and not in a package , ideally from a whole head, cheese, while you are chipping off the right piece of high-quality parmesan has a dense granular structure of the color of baked milk, and they don’t cut it, but parmesan should not be chipped off be typical cheese holes. true, a small amount of empty with a diameter of no more than two millimeters is allowed, so we go to the kitchen to prepare the breakfast of the champion. alena good morning, i am very glad to see you today at my place, good. good morning. thank you very much mashenka for inviting me. i am also extremely happy and feel like some kind of great chef, but i'm sure you will impress me today with your culinary

masterpieces, and i will try very hard to measure my abilities. so let's get ready for a real breakfast of champions today. alena matskevich, founder of her own fitness studio, group program instructor, nutritionist , worked as a notary for a long time, but her love for sports and irrepressible energy at one time. turned life upside down and own fitness studio. after her passion for nutrition, she discovered her talent for preparing quick and healthy meals, the child of the megapolis moved out of town and now does not imagine her life in a big city, she considers her adult son and the opportunity to make customers happy as her main achievements in life. alena tell us what we have for breakfast today. today we will have a quiche with an idea and cheese, but don't worry quish will be pp let's get started. to prepare kish , you will need 200 g of turkey fillet, red onion, dill. hard cheese, mozzarella 150 ml

of milk, a sprig of cherry tomatoes 4 eggs and garlic for marinade, we will use soy sauce and teriyaki sauce, we will also need lemon alena today you are in charge of our process. so tell me, where do we start? okay then. i will be smart. you take the test. and i'll take care of the turkey. let's start well then op. and i have a lot of questions. so a lawyer, turned out to be in the fitness industry, and also became a nutritionist, because the fitness industry is what's with me. life always. that is, in principle, uh, i never parted with it there. well done, i always practiced dancing, there i devoted swimming to rhythmic gymnastics for very, very long years, and in fact it was. life always. well, jurisprudence, of course, as always, parents want their child to be the most intelligent, the most famous. and so i went to

jurisprudence, for many years, i worked there, but sport has always, always been with me. that's honestly, break, and here and there, especially when you play sports. not like, uh, an amateur, but as a professional, that is, i was a coach and led both shaping, and there was a rubric. that, naturally, such a moment comes when, in general, you already somehow have to choose, because there is not enough strength for everything. here. we, when it was time for a choice, i unambiguously decided for myself that without sports without a fitness industry, i would go nowhere, and therefore, in general, i took up a specific one and soon my colleague and i opened our first fitness club. and in general, since then from those years, uh, i've been connected all the time all the time with sports. well. you've been in this thread for over 20 years. tell us how fitness developed, and in general and

in our country in particular, well, i would say that we started shaping in general today already. i think that young people have not even heard and do not know what it is. uh, it was insanely popular. everyone listened to this, they were doing it, that this is shaping. eh, this is such a training system. but the most interesting thing is that, in general, the most such main line in this system is, in general, nutrition, because there is the whole basis these are measures of correction of nutrition and training, of course, a plus. eh, go in parallel with food. here, and now the format of training. everything is so a little divided, that is, fitness is fitness. yes, the etiology of dietology is separate. well, in shaping it was very closely connected. well, of course, everything is moving forward. everything, it has already sunk into summer, and then it gained. probably, aerobics and everything related to some kind of cardio dance styles are very popular

. here, and after that, and somehow they began to come into fashion more and more power training. here, uh, a fitness bikini, yes, but beautiful muscles of a relief body. but in parallel, yoga pilates is such a calm direction. and even today . i would say that's the way it is . eh, everyone understands that it is impossible to identify any one direction, which is right here only it and no other. eh, today there is everything and a number of strength training and spam training and three expert loops and such calmer directions as stretching in the south of pilates and such a thing has entered our lives very tightly notion how smart though really. well , well, what kind of fitness is this, if it is not smart any kind of fitness, it must be smart in its own way and have such a good competent

base. well, this is exactly the direction. what does it mean that everyone began to delve more into this process, learn more to pay more attention to e, understand to delve into the process of biomechanics, yes, and therefore all trainings have taken on such a slightly new format. and i guess it now drives and any direction is based on it. what direction do you like best? here closest to the heart. oh, i'm such a fickle person. in general, i like everything and, to be honest, i did almost everything in my life not rubik and step and a lot of power directions and pilates streichenko yoga, well, today, but taking into account this trend, yes, smart fitness and that we are not so much chasing, there, for a beautiful body, as such, but more after all, for a healthy lifestyle, for

health, for the functionality of our body, otherwise it is still today. i just love pilates. and in general in this direction i’m ready to develop and develop and develop, but i still really love strength training and i think that without them i’m still nowhere. today we will start our morning in a position that is comfortable for us, sitting, moving our trains and getting ready for work. during the day , sit down, please, in this position, align the body vertically with the pelvis, take hold of your knees and round your back. we hold on to our knees. with an exhale. we stretch back with a round back in spirit. forward. how do you hold on, for the knee of our shoulder blades spread to the sides and move away from the spine, we remain with straight back, slightly. we lean forward with the front tilt of the pelvis and put our hands a little

closer forward in front of the knees, pushing off the floor with the left hand, do the breath and with the exhalation with the right elbows we strive to the left knee inhale. the hand turns the body behind it, it must be remembered that this movement is not with the hand, but with the body in the hand is a lever that turns your body to the side perfectly, and we change the hand with inhalation, push off the floor with the right hand and with the left hand open our body to the left until exhalation, leave your hands on the floor, push away from you we round the back and pull the floor towards us with a soft deflection, exhale and inhale, exhale, inhale, we kneel well. we take a comfortable position with the right leg, put it forward under the straight knee, the angle of the palm can be directed to the

temple and we do. these are the inclinations of flexion and extension of the hip joint. look at the right hip joint going in flexion while lifting extension. we direct the pelvis back and the next time we remain at the bottom of a flat back. we were almost glued to the stomach hip, put in the left hand on the floor with an inhale , open with an exhale. we return inhale , exhale and one more breath and with the next exhalation we send, the palm inside the foot, the right leg goes to the side and we, pushing the weed ourselves, stretch our pelvis to the heels and return. we stand up perfectly from the floor with a round back. do not forget to repeat all this on the other side and have a good day.

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alena, you are an energetic person in sports, for a long time there are people who want to get their bodies in shape, but for some reason they don’t succeed, as a rule, what are these problems because of what? oh, actually, maybe problems so many people just guard. i face this every day at every turn, and some in general, in principle, are embarrassed by their appearance of overweight age. and in general, in principle, they are afraid to come, it seems to them that all the models are right in the hall and they will somehow, uh, fucking look funny. although this is absolutely stupid. all normal living people. there are people who are waiting for a very quick result, that is, they were like there for 2 weeks and and that and nothing, but it doesn’t happen. eh, it takes time. well, again, nutrition, they still comply, that is, walk to the hall. this is amazing. but if a person comes to training at the same time, yes, and eats

regiments of mashed potatoes and five meatballs there, then there is not much sense from such training, and then, but people are not interested, that is, they have not found their direction, let's say a person is absolutely mobile absolutely there, like this, he all comes to pilate. maybe he didn’t get to the most active lesson there or with equipment that we didn’t really like and for the first time he already draws some conclusions, everything, it’s not mine. i do not like it. i'm bored and uninterested. although in fact fitness, he is so diverse in this and the beauty of it is that it is. well, i just think it 's a treasure trove. if you want, dance the zombie. do you want latin? do you want to go to aerobics? and if you want, squat with a barbell, make beautiful buttocks, yes. and if you like something calm for the soul, please, this is pilates yoga met. in general, it’s ideal to alternate everything, because cardio load is cardio power, load is power ah, stretching

and some kind of spiritual practices. this is another story. and it is precisely this variety of alternation. it seems to me never won't let you get bored. yes, great result. and when you like it, will you definitely go? and if you don't like it, you 'll get bored very quickly. in general, you know mash, well, all people are so different. well, for me, let's say it's very important. what do i wear to workout? yes, if i bought a beautiful new uniform there, i fly there right on the wings of any one with me in the mirror. and of course, if you have been walking there for 5 years in the same leggings, maybe you are even tired of your own without realizing it. today's view, that is, it is important, buy everything beautiful shape, there is a cool rug, a cool bottle. go with the mood from disconnect from work from some everyday problems. try to feel. this is exactly the biomechanics of movements. here, disconnect from

everything and try to enjoy the process itself. and, of course, it is very important to find your coach, because each coach has his own approach to training. let's say, despite the fact that they have been working as a coach for over 20 years, i still prepare every training session. that is, for a person to interesting, so that he understands what he is doing and why he is doing it. what muscle groups does he work with? what benefit he will derive from this and somehow i don’t know, i didn’t encounter the problem that someone is bored in my training and people usually stay for a long time. she is your look to achieve the perfect body. how many times a week should you train and when is the

best time to do it. in fact, the question is ambiguous, depending on what kind of training you train, if these are specific, solid strength exercising two to three times a week is more than enough. i would not recommend doing such workouts every day. and, if we are talking about such eh as pilate from the south, then there is such a calm and smart fitness. well please, you can train every day and that's great. and if you mix direction, let’s say you have strength training there a couple of times a week , once you have, say, a cardio dance zombie, some pilates a couple of times a week or someone else’s stretch, please train every day. and by about the time of training, give me salt, please, it is very difficult for me to give you a recommendation, because i myself absolutely er. i am an absolute night owl and i train only in the daytime

and in the evening, that is, for me, the morning time is not suitable for training. but if a person can train early in the morning, yes, if it coincides with his biological clock, if he is allowed to, then what problems it is great. and alena is cool with the dough. i finished perfectly, put it in the oven for 15 minutes. alyona what should i do? then masha give me, please, dill and grate cheese. ugh keep it up. and how do you feel about online marathons, and there are so many of them in our lives. oh, in fact, this is now the feature of the year, various online marathons. you know, in principle, i feel good about this, firstly, not every person has the opportunity to visit the gym live to go to a nutrition specialist. well, anyway, let

's talk. frankly, this takes a lot of time. there is nothing wrong with that either. the only thing a person should clearly to understand from whom he buys this marathon, because a lot of pseudo specialists have divorced. and you generally, in principle, do not understand who created it. and what does he have to do with this and understands or is he even in this topic. but if this is a proven specialist, but here you also need to understand that the responsibility lies with the person. naturally, how disciplined he is, how much he observes all this, and therefore, in principle, nothing, but a normal system of nutrition and training did not have against this. e, u trusted people, in principle, i also organize such marathons and online programs and the girls achieve great results. i know alyona that you live outside the city. how do you feel about cycling and walking. well, of course, i have enough activity and

work. but in general , i’m cool with all this, and i myself like to walk a lot. i love to swim very much. and uh, i hate running. well, i tell it like it is. here, and to such, for example, sports as skiing and snowboarding. in general, i am very, very. eh, so let's say it's dumb, because how she got injured. excuse me, i need half of your cheese here. that is why the risk must be justified. alyona what should i do next? so marched, let's go in half. today on the agenda we have turkey cheese quiche and let's see how good it is and what it can

lose for us, and here we used whole wheat flour, and it's good that i don't really like it here that butter was added to this flour. basically, there are different options. cooking dough, and you can do something healthier, for example, replace butter, at least there with greek yogurt. yes, it will have the same effect of the same crumbly dough, but we will get away from a lot of fat, especially when we subject the oil to heat treatment to bake them. it slightly changes its chemical properties. that is, i would not like, yes, to be here in this version. we still used butter for the filling. i don't have any claims. we have an indica here. and she was fried. this is cool. we have tomatoes here. cherry and egg spinach leaves. well, just a great healthy topic, because a large amount of protein, a large amount of uh, vitamins, minerals,

fiber from our vegetables is what should be in our balanced breakfast. every person in the morning, but a little embarrassing, has the amount of cheese with which they wiped the whole thing. here we have, uh, parmesan and it is a rather fatty type of cheese, so i would uh take, well, 20-30 g, just rub it in a little for taste. yes, and to give some structure to our pie. and in principle, it turns out a pretty good dish. if any ingredients are changed. i would say that for example for a saturday morning. this is an amazing breakfast that will energize you and give you a good mood and, of course, will be amazingly delicious. so try, experiment, add to your diet. our korzh is ready. listen perfectly. and so now we will post our stuffing here. yeah

, turkey with onions. gently distribute it evenly . and fill our pp with a mixture like this masha with you tomatoes. well, beautifully lay out and sprinkle the cheese evenly.

so the first thing to do is test. to do this , beat the egg and gently pour it in. ice water in it. after that, salt and mix into the resulting mixture, grate cold butter and gradually mix in whole grain flour. knead the dough. after that, roll it out and put it in a baking dish. make small holes with a fork to keep the dough from puffing up. bake the cake in the oven for 15 minutes at this time. prepare the turkey fillet filling. cut into small cubes. then marinate in a mixture of soy sauce, teriyaki sauce and lemon juice, of course, add spices, while the fillet is marinating, chop the garlic and chop the onion. pass them on a hot frying pan. then send it there, turkey. fry the fillet until golden brown, the next step, prepare the omelette mixture, beat the eggs, add salt, add chopped dill,

milk and grated cheese. halves of cherry and the remaining grated cheese, bake kish again for 10-15 minutes in the oven when ready. call your champions to the table. breakfast is ready. mash, look how beautiful the masterpiece turned out, and believe me, it will be very tasty exactly. the same as he is beautiful and as you can see, pastries can also be useful friends. cook with us and remember that breakfast is the most important meal of the day. bon appetit. bye bye. bon appetit. bye.

nikolai i know that your joke calls the artist narko