the devil they will hide you zhu-zhu. we open you could be fulfilled somewhere at the table. i think this would be possible.

they say that from the very morning you need to take on complex tasks - tasks that require a high concentration of will and determination, because the more time passes, the higher the likelihood that we will start to be lazy. we start this day cheerfully and actively together with fitness trainer fedor fedorov. the well-known motto is movement and from myself i will add breath, this is life and this is a must. you should include your lifestyle in order to feel good throughout life. relax calmly, that's the feeling.

you just imagine as if here you are as relaxed as possible, like water, which right now wants to feed on the ground. and now you completely fall right into it , unlike the rest of the pasta. and even the height is almost almost one and a half times less. and, well, no matter how useful our product is, everything will start from what. looks like we're having breakfast today. japanese style. we need to buy buckwheat shrimp noodles and a lot of spicy greens . we will get the best products in the hypermarket. let's start with groceries, we will choose japanese sobo noodles made from buckwheat

flour, so they have a special brown color that persists even after being cooked carefully. study the composition of the product traditional sable should not contain dyes and sugar. do you know the easiest way to measure out a serving of soba? and, in principle, any other noodles. take a bunch of noodles, place it in the neck of the usual plastic bottle. that's how much a normal person should eat. if you naydi is coming, then the portion can be reduced and we will choose seafood. we need shrimp in stores , they are most often sold by varya on ice cream. you know that high-quality shrimp have an even, smooth color and we discard tucked-tail shrimp with black heads immediately. these are sick people. we are not afraid of heads. they just ate a special kind of

plankton and it was quite edible and tasty , and we rejoice if we got brown shrimp, these are pregnant, individuals, meat which are very tasty and healthy, the best shrimp, fresh frozen in them , the most useful and flavoring substances are preserved. they are gray-brown in color. if you buy shrimp in a package, then do not be lazy and study it. it should be written there by the manufacturer, expiration date and storage methods. and now i will share a life hack with you. if you are wondering how many shrimp you buy you can't count with your finger, then pay attention to these numbers. here, for example, it is written 40-50. that is this is the approximate number of shrimp per 1 kg , we conclude. here we have 500 g. that is, in this package there are approximately 20-25 pieces. now let's choose healthy greens, let's start with onions,

try to buy green onions, with bright dark green, feather and strong white onions. these are good signs, as a rule, the darker the feather. especially caustic onions, size also matters. don't choose a giant size bow. take a good look at the tip. the feather should not be dry, and there should also be no mucus and white bloom; the stems should be smooth and not damaged next in line, cilantro, of course, not everyone loves this spice. it's all about its characteristic specific aroma upon purchase. stop your choice on fresh and strong bunches, do not buy greens that are sluggish and rotten with yellow or almost black spots on the leaves. did you know that coriander is the same cilantro, the only way it is customary to call the seeds of this plant. so we 've made our choices, it's time to prepare the breakfast

of champions. good morning. fedya is very glad to see you visiting today. good morning. masha good morning, dear viewers. ah. today i will surprise you with a march, uh , a breakfast of a real championship, i especially love the men who feed me. fedora personal trainer methodologist of the training fitness center has a higher physical education, in addition, he has passed more than 50 seminars of additional education in the field of fitness. now he is the author of various courses and workshops on sports topics, a speaker at three fitness conferences. belarus played hockey at a professional level candidate for master of sports worked as a rescuer in the ministry of emergency situations for six years enjoys jogging and cycling in his free time likes to read and relax in nature videos. tell me what's for

breakfast today we have a menu of buckwheat noodle patta with shrimp. mm. sounds very tasty. let's start. today's breakfast of champions in thai style for its preparation will require 100 g of buckwheat soba noodles 250 g of boiled and frozen shrimp a handful of sprouted soy sprouts. we have marinated soy cheese, tofu in 100 g will be enough cilantro, green, onion, garlic, two, olive eggs oil and teriyaki sauce we command the shtey in the kitchen, handing out instructions. i'll take the garlic. and you cut, please, green onions. come on good. i wanted to ask you, but about your directly professional activities. you are a personal trainer in your prerogative of smart fitness, but i know you used to play hockey a lot of time in the gym with iron, and then smart fitness, how did you come to this. uh,

he came to hockey, uh, 7 years old, in his childhood and was engaged precisely in a professional level, and 12 years old. and after that, i had an injury and i had to end up with an injured knee, which made itself felt. uh, for the rest of my career. after that, i got a job at the ministry of emergency situations and worked as a rescuer, already while working at the ministry of emergency situations, i also liked running, and i was running, but during my entire career, i was athletic and already continued to work at the ministry of emergency situations. i spent a lot of time in the gym a-a in physical training classes for specific training. and so to me this the theme can already be said close since childhood. and as for

the fitness gym and all related areas, and masha , i see that you have finished with the bow in front of him, please hold on. what do i need to do next? fine. to study fitness, in general, he began with training at a higher educational institution. it was polonsky state university with a degree in physical culture. let's say so. i began to learn the basics, all the sciences that we study to this day, but it is in fitness to specialize. i started already in the city of minsk and there is a-a schools that provide training in the field of fitness and i began to conduct my start, and from

training e to an instructor of group programs and some areas i chose as the main ones the direction of functional trading after power trining. ah and direction was also my favorite, suspension training as well. yes, it was they, uh, training in this direction that completely turned my mind and understanding of that. what should happen in the body in the human body during physical exertion? like this should look and how it should feel. and, by the way, that’s exactly what happened to me, the main revolution happened, because i lived in the stereotype of professional sports. and the achievement of the result. what is worth what is

at the head in the professional? in sports, my focus shifted to the fact that i stopped chasing hangs. i stopped chasing, and for some result. and i began to delve more into the quality of the organization of when the e-movement of a person should be built. and why can any chronic, but more or uncomfortable conditions appear, what can it be? appear simply due to suboptimal movement, not only during training. just during life, but when well, most people, for some reason we are absolutely not interested in this, when we should be interested. first of all, what happens to our body. ah, that fitness is exceptionally beautiful forms of volume , a toned body, and a beautiful body is inflated

buttocks, where they have hands. many people know about the correct movement, even just to sit down in ordinary life. this also needs to be done right. and yes, everything is true that you now listed the people. yes, they look at everything here in this shell. but it's a shell. she is a consequence. this a priori we should have uh, right from birth. this is the whole beauty of the aesthetics. and that's it, i was just saying, uh, we shouldn't win it, get it, but in some incredibly complicated way. this is already given to us. and, if this does not happen, then, probably, something is going wrong either in the way of our e-life in everyday life or in the format of the chosen specialization of the motor of any e physical activity that we do it every day. well, maybe lower daily just regularly in your life any kind of referral

training. today i will show a set of exercises for the back, and it will always be relevant due to the fact that we see a sedentary lifestyle and these few exercises will help relieve tension from the back. the first exercise we need is a roll for the mfr. we lay it down, we lay it down, we lay it down on it with the lower edge of the shoulder blades, two hands, we put the lock in the lock, we put it on the neck in front of us. here thus the elbows. this will not allow us to recycle our lower backs, we tear the pelvis up, we begin to smoothly roll up to the first rib, and down to the last rib, without stopping at the lower back. the most important thing here, and the element of what we need to relax. uh, i mean, you're rolling in

roles, but you're not tense. relax calmly, that's the feeling. just imagine, as if here you are as relaxed as possible, like a water, which right now wants to soak into the ground. and here you are completely falling into it. let's start second exercise. with emphasis on all fours , we go down to the elbows. this will allow us to limit excessive mobility in the thoracic region, but we will concentrate on the movement in the lower back, and from this position, it begins to round the back, round the lower back. to be more precise and to bend the lumbar region , pay attention, then what a we do not do, here is a quick and sharp movement, performing this movement. smoothly slowly, but throughout the whole range without any discomfort. and about the position of the head you do not need to turn him, the way i am looking at you now, you keep your head in a neutral

position, look in front of you, and between your hands on the floor. see your hands and thus our spine is in a neutral position, the third exercise will further work with the mobility of the chest from a kneeling position. one foot in front two hands in front of a hand. it starts with the front foot. it’s like drawing a circle to her side, but at the same time rotating her chest with a look at her thoracic spine. accompany also the hand. hand movement back you take a good breath, opening the chest as you exhale, return to the starting position. thus. we make 15 turns in one direction and start moving in the other direction. this will be 15 repetitions. this will be a good complex for

morning exercises, which will allow you to be filled with energy for the whole day. topics that are difficult not to touch on and questions that are impossible not to ask. anna has recently become more disturbing people , downright, a mass epidemic over any person is hovering over what is called unarticulated anxiety. well, in general, it was an honor among people, well, in the most anxious responsible times, oddly enough, people become kinder to each other comments and recommendations of experts who have studied the essence of the situation, a wonderful

technique that i always recommend to clients. it is to keep a diary in feeling emotions. that is, in a good way, anger is like a mother? that is, if i feel angry for me, this is a signal, either my needs are frustrated, or someone, uh, climbed on my border, well, at least you actually read verified, because here bloggers are one and the other everything , watch the project of the concept of harmlessness on belarus 24 tv channel. for some, their involvement may seem strange, and many say so, simply because my dolls they don’t look like barbie but for the heroes it’s one of the most important things in their lives. i call myself a doll big puppeteer. if you start doing this, then you get drawn into this process and you can’t get out of it. i was sure that i would not do this a couple of times, i even tried

to quit in every issue. real stories. it's probably 11 or 12 bride girls who buy me them to get married. if the mood is bad, you can not do it. she won't look, she won't play. well, there’s no way to break the stereotypes, watch on belarus 24 tv channel. i made an omelette mixture. what next can you cook please, noodles and cut, greens, okay? by the way, i studied your instagram and you wrote there that the most important movement in a person’s life is breathing and walking. tell me more about it here. yes, that's exactly what we're talking about

we think that they are given to us a priori and they are without it. we could not live, we are born with them, but these movements are very important, as they accompany our entire life. uh, not only in training, but simply in our everyday life, and all our different situations and, for example, breathing it can be so diverse in different situations in life and this is an unconscious process. but, if we start thinking a little, and about how it is organized, namely, not the process itself, but the movement itself. that is a very important mechanism. in our body, for example, in the health of our spine, because when breathing and with good healthy breathing, there is

a respiratory movement, in which there is a movement of the chest. and movement of the spine during these processes, the intervertebral discs are nourished, with which a modern person has some issues in the form of such problematic situations , such as, for example, protrusion of the game, osteochondrosis and something like this now, which i probably listed to someone ? uh, all these words will be withdrawn and everyone will now hear. uh so, now, even with the help of optimally aligned breathing, we can avoid these moments. and this is what concerns the movement also the breath will respond. we have for all the vital processes in our

body, a first of all, of course. this food is the food of our cells. ah, biochemical processes ah-ah in the body, and another important aspect, which people also pay little attention to. this is the psychological component of the emotional component that breathing is a very important process and the mechanism of its regulation, since a person is living. a modern city uh with a lot of people with a lot of different incoming information - it's not just watching tv, reading newspapers books and something else. we receive information on a daily basis. this is light noise, and this is our environment, this is the impact of other people, and with our actions in our own words , and certain reactions occur on us, but that

introduce our nervous system into stress, if these moments are not monitored, not paid attention to with the help of breathing. we are able to control these processes. and for example, to calm our nervous system at certain moments, while building an optimal pattern, and breathing is an optimal movement. and, accordingly, preserving our health, and not only in terms of the movement of not only the musculoskeletal system, but also , for example, ours. uh, psycho-emotional state, which will be very important when people live in chronic stress. just not realizing this moment, that they can simply influence this with the help of breathing practices, but they have to resort to outside help of various medical and drug treatments. i don't i don't underestimate in any way. this referral is necessary and accompanied by a doctor if necessary, but in the vast

majority of cases this can be avoided. what about walking? as for walking, in our walking absolutely every joint asks the body to move, and if our body is our posture, and i’ll name our joints, it’s so uh a neutral position for ourselves, otherwise it will be great. it will be good, and already through walking their nutrition will occur. and accordingly, this is our state. also this is our health is our well-being. today we will analyze such a wonderful breakfast as buckwheat noodles with shrimp and tofu cheese, the composition of our products is buckwheat noodles shrimp

, eggs, tofu, soy raski, garlic, onion, cilantro, soy sauce, lord, i’m already salivating buckwheat noodles, in different from other pasta. and even hard varieties are almost one and a half times less caloric. ah, but no matter how useful ours is. uh, this carbohydrate product will all depend on what we use it for. combine. naturally, if we pour it with heavy cream, add mayonnaise and a bunch of cheese. this is a completely different product. but here is the combination with shrimp. it is too. well , what could be more beautiful, because the cells are here it is, here it is, our protein, a low-calorie product that has. with the red taste of an egg, another protein product is easily digestible. we contain almost all the essential amino acids, and i always call eggs the king of the product, this is breakfast and lunch and dinner and a side dish for some dish and

on their own, a meal, but cherry is on cake in this breakfast. this tofu is my favorite. it is soy cheese, as opposed to dairy cheeses. it is very low-calorie, and practically does not contain fat , it is very rich in phytoestrogens, there is a lot of vegetable protein calcium phosphorus in it . it can be both soft and hard and can also be used as a side dish, and i even use it as an independent snack, and here i only have one minus - garlic. perhaps i would refuse. from the garlic at the beginning i, 'cause if you're having a conversation, are you the one or are you going to work? this might be a bit of an issue, but otherwise a lovely lovely breakfast. march, our noodles are probably already cooked. i

'll ask you to pass it on to me. i know, fedya, that there is still running in your life. here, tell me more. yes, indeed, i run regularly, regardless of a couple of years. once or twice a week, i try to make sure to pay. uh time, running, first, for me it will be uh, breathing training and training, and again the movement of all my joints. well, that's a little different. the practice is not about walking. this is a completely different kind of activity. and for me it is also a mental calm, because there is the same resident of the metropolis, it is not important for them to be left alone. and i prefer to run somewhere in a forested area and stay, uh, half an hour an hour, and alone with nature, and in order to reduce

my stress level and, for example, prepare for a working day or this is my day off. so march, we just have to add tofu, and then we will start laying out our dish, yes, so everyone well-known motto movement and from itself. i will add breathing, this is life and you should definitely include your lifestyle in order to feel good throughout your life and increase its duration, so i advise everyone to engage in good , competent, smart physical activity with great specialists and devote time to this in your life. first of all, put the noodles to fall off, follow the instructions on the package. now you can move on to the rest of the ingredients , chop the garlic and send it to

the pan. also chopped green onions next to the pan. send boiled shrimp ice cream after sprouted soy sprouts to season with teriyaki sauce. prepare the egg omelet mixture. beat, add spices and chopped herbs when the noodles are ready. send it to the pan last in lithium years. add chopped soy cheese, tofu and stir. unusual thai breakfast is ready, call your champions to the table. masha our breakfast is ready. it looks delicious and useful. uh, and charge us until dinner, you can try friends. cook with us and experiment bon appetit. bye bye. all for now.

igor alexandrovich what is your personal secret for raising immunity, probably the movement is very important, what we all have been doing lately . well, not in particular, it is very, very lacking in the necessary compensation, i will do my best for this and good literature that creates a mood. here, which largely determines, in general, a certain sarah also affects the immune system. my guest from childhood dreamed of becoming a doctor