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successful people find new opportunities where many others see only difficulties and obstacles becoming such a person is not easy, but there are a number of habits that will help you move towards this goal, as you went to success. our famous and belarusian athlete, multiple champion of belarus in long jump anastasia mironchik. ivanova now let's find out the most important question - heels or sneakers of course, in the training process , these sneakers, but immediately i am ready to change my

shoes and leave the training in heels, i should prefer couscous from durum wheat. and even better, from whole grain and durum wheat, with the opposite foot, we make an exit to the hand. you can do it very actively. and you can do it slowly, we did the maximum a close version of the pie, but very, very healthy and very, very tasty. i'm sure breakfast. today we will have an unusual tasty and healthy, and we will choose the highest quality products and immediately in the hypermarket we will start with groceries, we will choose couscous, most often it is sold steamed and in packages. the first is good. in the sense that it will be possible to cook it very quickly, the second, because you can always see the ingredients of the ingredients on a pack of cereals. should be two

cereal and water. it is worth preferring a piece of durum wheat, and even better from whole grain and durum wheat. know that couscous absorbs moisture and odors well, so airtight packaging is the best. we choose slightly salted red fish. the most important thing is to pay attention to its color. it should be uniform without streaks, not dull without rusty brown or yellow spots, often indicative of fat oxidation on the other side. each type of fish has its own natural color. for example, with a brighter natural color of pink salmon and sockeye salmon, if we choose slightly salted salmon or trout, then they will have a more saturated one. natural color due to special nutrition, except for color. also pay attention to the fact that the surface of the fish is clean without damage, delamination is not allowed and

flabbiness should not be a windy surface, if we are talking about fish, just in a tray covered with a film, we go to the vegetable department. we need cherry tomatoes. when choosing, of course, pay attention to the appearance so that there are no stains on them, if you buy in a package, make sure that it does not fog up. cherries are usually sold on branches with a brush , make sure that there is no stalk in the area of ​​​​the stalk. blackness or mold, be sure to be guided by the smell. it should be pleasant really tomato. and the skin should not be damaged, the tomatoes should be smooth and elastic. so we've made our choice and set off to cook the champion's breakfast. nastya good morning. thank you very much

for coming to visit me today good positive morning. and most importantly useful. thank you for inviting me to the show. you had breakfast today. by the way, i haven't had time to eat yet. let's cook together. let's have breakfast of champions. anastasia mironchik ivanova belarusian track and field athlete, performing in long jump and triple jump, master of sports of international class, bronze medalist of the world championship, silver medalist of the european championship, two-time silver medalist of the european games, winner of the matches of europe usa, six-time champion of belarus, anastasia's talents do not end there. she loves to study, is fond of vocals, records her own songs. they travel a lot in their free time, they like to spend with their husband and son. nastya tells what we have today for breakfast champions today we have back hush, with red fish spinach it will be surprisingly tasty. i believe you. come on let's get started. for a french

-style breakfast, prepare couscous 100 g for breakfast for 3-4 people will be enough, you will also need eggs, five pieces, a dill spider, 50 g of parmesan 100 ml. milk, olive oil, spinach, red onion, a sprig of cherry tomatoes and 100 g of lightly salted red fish. where do we start your actions? masha steam couscous and make an omelette base of eggs, and i will fry the onions, and also add spinach later. let's step nast besides your professional sports career. you have a million other hobbies. tell me about your day and your routine. how far in advance do you plan your day? uh, the day, like all people is not easy my day starts almost at 6:00 in the morning. eh, very energetic.

cheerfully. um, you could say, getting out of bed and starting a workout. here i am making breakfast. uh, wake up my kid to school, get ready, eat, go out and at the same time, when my breakfast is over. i can still read. uh, world news, of course, what is happening in our belarus it is very interesting to me and in general an athlete should be developed. why not? you need to read books to be interested. e your country by the events that take place in our country. here and further taking away the child. to school we go with daddy, and then after we sent the baby to school, we fly to training where we give all the best right to wear. i want to emphasize that many

see the beauty of the medal not only in the gym, which is forged precisely in training. a looking at my instagram maybe are there any other videos that everything is so easy. here is a picture that everything is easy for her, but all people , including us, understand athletes. especially, that all this is given through hard work, that everywhere you need to work on all the work so that your work is appreciated. uh, it’s not just that we get salaries, like many associations of athletes, that they are so rich, probably, yes, it turns out there, only we are paid money for the fact that we work and show results. we have criteria. why and we get paid exactly. uh, let's say you have a medal and you will have such a salary , that is, there are also some criteria for wages. what do all people have here

further on the daily routine after training this formation. a massage pool and so on, then i should, either study, or i run about my business in the city, solve my business, questions, pick up the child, lunch. here we have the second training, if it is necessary during a certain period of preparation, also recovery and, uh, in the evening, i also have time to arrange my affairs somewhere, drop in for someone visit to solve your problems. and then i come home, cook dinner and play lessons with the child. here all the time i give the family the rest, although it is not as much as we would like. oh, here we go, let's go to bed. and

what time usually? do you get up at 6:00 in the morning? and what time do you go to bed? a? well, in any case it happens somewhere around eleven o'clock. oh, we're going to bed. sometimes it's earlier, because, uh, after all, training is hard and you need to follow the schedule athletes. with the regime, we always always have to adhere to the regime, because that in a different way there will be a failure of failures in the body and a failure, everywhere a psychological emotional plane, so there is no way without recovery without sleep. by the way, regarding the psychological , it is clear that there are ups, there are downs, you somehow cope with failures. i try to get over them quickly. and hmm, i’m looking for some reasons, not reasons, not just the reason for the mistakes that i made at the moment when i didn’t succeed, my husband and coach help me in this. here we fix them.

we are trying to prevent them from happening again. and i somehow i mostly live positively. i believe that i will succeed. everything will come true, everything will come true . not now. so next time , well, somehow you need to live positively, then everything will work out for sure. lying in bed we can do active exercises. not only by doing sips, you can bring your body into tone and e, prolong your cheerful and excellent mood for the whole day before doing the exercises. don't forget to stretch your muscles and joints to prepare your body for such a load. the first exercise focuses on the arms, legs, straight lines and with the opposite foot we make an exit to the hand. you can do it very actively. and you can

do it slowly. we perform the exercise 8-10 times in three approaches. again we take the plank position, but there is one nuance in this exercise. we can still pump up the buttocks, we focus on the hands. and raise the right leg lower. we try to keep the left one on the toe, as if we are pushing it up. the exercise is performed 8-10 times in two or three approaches. we raise our

legs. and we make scissors upside down. criss-cross sides whose abs are not strong enough can you do these exercises, pulling the legs of the chest? we perform the exercise 80 times in 2-3 sets. i will ask you to be always in shape, keep physical activity, eat well, you will feel comfortable, energetic and wonderful.

if you haven’t come up with your dream trip yet, then we always have a couple of great options. this is the highest mountainous settlement in belarus, which, moreover, became famous, we recall the lessons of history, as the first capital of the grand duchy of lithuania. leading our country in 1519, thanks to the zealot of orthodoxy konstantin ostrovsky , the temple acquired the shape of a ship, this photograph in 1914. this is how the temple flew out as a cross and was also preserved; it will lay interesting tourist routes of the complex; there is a mini zoo. therefore, i propose to communicate with its residents, who are not afraid of winter, and

share their first impressions. becomes a little happier, because belarus 24 topics that are hard not to touch on and questions that are impossible not to ask. anna recently, there are no more anxious people right now, a mass epidemic over any person is hovering over what is called unformulated anxiety. well , at all attended by people. well, in the most anxious responsible times. oddly enough, people are becoming kinder to each other comments and recommendations from experts who have studied the essence of the situation, a wonderful technique that i always recommend to clients. it is to keep a diary of feelings and emotions. that is, in a good way, anger. it's like

mothers. that is, if i feel angry for this is a signal to me, either my needs are frustrated, or my boundaries. only uh, i took him away, you are interested, but at least you consider the fact verified, because bloggers are one or the other, that they are watching the project to neutralize the concept on belarus 24 tv channel. our couscous is ready. great, we fit everything in time. i also have spinach. let's grate the cheese now, i'll cut the fish. so let's see nastya many professional athletes after the end of their careers. uh, somehow i plan to take care of the family, somewhere with you turned out differently. i even know that you

were almost even on maternity leave. yes, it is, uh, after the london olympics, uh, it was necessary that our family be replenished, because everyone expected it. we are our parents. well, yes, and even the time for athletes is not eternal, so uh, if everything is done at the wrong time, there may be consequences, so we were preparing. we planned with my husband and the third. unfortunately, when the pregnancy came, uh, i trained throughout my pregnancy. stopped because, well, first of all, it is good for health, and the mother of the child breathed, fresh air, walked, did pregnancy exercises - this is not a disease at all. you need to keep yourself in shape, of course, if there are no contraindications from doctors for this, yes, that is, if the

woman’s child is healthy, then it’s necessary and even useful to engage in physical activity, which i did. well, here comes the pregnancy. everything was cool. the pregnancy proceeded successfully well easily. and therefore, i probably got into shape very quickly after 6 months after giving birth. i have already performed at unfortunately, i couldn’t get through the finals at the european championships, but, uh, my mother helped me with everything, she went on maternity leave for something, give me, please, grind the mixture. eh, dill. i'll add all the ingredients here. and so add the fish, as well as all the other ingredients. i also

wanted to ask you, well, such a topic among athletes . many of them study and are faithful people. some people have some traditions. how about you , but i'm not a superstitious person, but some numbers are in my destiny. we can say, some fateful, well, right here in this plan, because the number 13 is chasing me absolutely everywhere and i am not afraid of it. i take it as uh hmm what should be in my life, because he is actually a lucky number, and i was born on the 13th and performed at the thirteenth number, and on my birthday. here i studied at the thirteenth school on september 13th. we had a wedding with my husband. in general, somehow everything here is intertwined in the number 13 and well, in fact, everything follows. it’s very positive and good, thank god it means it’s happy for me, you know. here i am

i bring the number 13, please add dill to the base and cut it, cherry tomatoes into halves, and i will, uh, decorate the dish and start its main cooking. come on nastya please all the athletes. uh, strong iron powerful character. but at the same time, you can often be found in beautiful gentle images. you are so feminine and therefore the most important question is heels or sneakers. of course , in the training process, these are sneakers, but immediately i am ready to change my shoes and leave the training session in heels. i will answer this the question is so because a woman, like a man, is obliged to look good; men demand the beauty of grooming from us, and we must also demand from them, uh, a well-groomed

appearance of a sports figure. agree agree do you have more shoes or sneakers in your wardrobe? well, at this stage in my life, until i finished my sports career. this is natural, sneakers, studded safety shoes, but i have a lot of them, very directly, in general, you can put your wardrobe out of them. here but there are times when they wear out and i'll explain what it takes a lot sneakers to change them, uh, depending on how they've already been used, because the work is serious and sports shoes also wear out, but something like this, but no one changed the heels, so i really love them i like to look, uh, with a needle, like all girls. that's what i noticed from your fans and athletics fans. well, athletics is considered to be the queen of sports. and nastya is called the queen of athletics,

thank you, a nice compliment, of course, but also for this, as for everything for sports for beauty everywhere you need to work. can they give me, please, the mixture, i will already pour it into the molds and i will transfer them to you. and you put tomatoes to decorate on top. well , by the way, i want to return to the appearance of the athlete. uh, i try to always be without makeup in training, because, well, after all, we understand that it is bad for the skin , uh, under and everything else, but in competitions. it's already like an artist on stage. we need to show ourselves not only in our e-sports business, but also show our beauty, which we have such beautiful belarusians that we have a country of wonderful girls and still strong athletes, but at competitions, uh, there are such nuances. i have had a case when , nevertheless, you need to be careful to pick up your hairstyle, and

carefully in the ponytail, because in jumping it can turn into a very unpleasant situation, as it was with me, they measured me by my touch of hair. although, well, as if it were not there at all. here it is since then. i still try to pick up my hair and so that there are no such situations, as it was at the world championship in tegu. good morning everyone, as always, we are on a healthy wave and today i will tell you and analyze our next breakfast. today we will analyze with you such a similarity, kisha a with lightly salted fish spinach and couscous taken as a basis . why do i say it's similar? because this is not a pie, but we made the closest version of the pie, but

very, very healthy and very, very tasty, we took couscous. i like a good low glycemic index. and a used as the basis, that is, we put boiled couscous in our form, which we use as our dough. and this is very beautiful, because the whole grain remains, which will bring a sufficiently large amount of slow energy to give a charge for the next few hours. it’s exactly further that we made such an omelette mass, to which we added lightly salted. the fish with which they added spinach poured the whole thing and baked it, but no questions. i don't have spinach. i love it, i use it all the time and i recommend it to you too constantly use in your diet. and i really like the large amount of protein that we get from the egg, which we get from lightly salted fish. this is also a healthy protein. easily digestible, it gives us the necessary amount of amino acids that build our immunity, and in principle, and

support the main functions of our body, but of course, and we always pay attention to the fat content of our fish. yes, that is, the fish should not be super fatty, be guided that somewhere lightly salted fish. we should have eight dashes of 10 g of fat per 100 g. this will be the best fish will give us the necessary omega acids, which will also support our body, and in a healthy good beautiful condition. and i can say from experience. what are these? uh, mini quiches mini pies are very, very satisfying, because the combination of slow carbohydrates protein and fiber gives your body a feeling of complete satiety, and you really do for hours. you just won’t remember that you want something else to eat somewhere or somehow thoughts yours will not switch to food, so yes, i recommend use it in your diet , add it to your menu and

diversify your life and make it a healthier class. i give you an op form decorates with tomatoes. well, you said that you like to eat, but i still don't believe it. i think you are watching your diet. you keep yourself somehow within the limits, of course, especially for athletes - this is such a main topic related to nutrition. uh, of course, you already limit yourself somewhere with age, but i like to eat both sweet and tasty and useful in the first place, which i wish everyone, and people should also treat their body, feel it and nourish it, of course, with healthy, tasty and high-quality products, because, uh, our brand

is on our face. yes, on our skin, so everything that we eat reflects our skin and children see it all. yes, definitely. yes, we try, we try to eat a lot of green fish fruits. uh, meat, of course, because it's digested into energy. here and uh, also these are sports vitamins and uh, that's it. rest. let's put everything on a baking sheet sprinkle some cheese and bake. first of all, you need to steam the couscous, while the

grits are infused, take care of the rest of the ingredients for the quiche machine, these onions and pass it in the pan when it turns golden. send the spinach to the pan. simmer for a couple of minutes, prepare the omelet mixture eggs beat well with a whisk. add milk. salt and pepper. add grated cheese. lightly salted fish, cut into small cubes and send to a bowl with scrambled eggs. also stewed spinach. chop the dill. submit mix it into the base. cherry tomatoes cut in half, you can collect the dish on the bottom of the baking dish. lay the couscous on top, pour in the egg base, then the tomatoes. sprinkle the cherry with the remaining cheese and send it to bake in the oven for 10-12 minutes, the mini-quiche on a piece of pillow is ready. call your champions to the table, it's time to have breakfast, what a colorful

, nutritious and very cool breakfast we got. i wish everyone to have such a breakfast every morning, a very healthy high-calorie one, and with the help of it we energize vivacity friends. take care of yourself. enjoy a delicious breakfast, exercise and be always cheerful. cook with us and enjoy your meal. bye bye. uranishne forest sneaks, the sun,

quietly, so with bated breath. at least not cut off, and this court that the alignment is great. and as usual, your saturday morning begins. any day begins with a prayer, so it doesn’t matter if it’s saturday or some other day. i try to start my day.