perhaps, someone considers getting up and exercising earlier not a torment, however, those who have achieved success usually get out of bed before 6:00 in the morning and immediately begin to move. and here's how our guest valeria, a dry-believing fitness instructor, begins her morning, we'll find out very soon. what breathing practice gives me is a charge of energy for the whole day, plus my cells are renewed, that is, oxygen appears in the blood. and how breathing generally affects the skin on the complexion, that is, all this improves. feel the pomegranate with your hand if the skin is slightly grungy, then boldly. buy. we lie

down, raise our hands up, raise our legs and do such a cool exercise with a cockroach, we start shaking our arms and legs and our lymph flow starts up. it goes very well with almost all dishes. and especially with seafood, and with cereals it is very cool to use it. i just can't wait. let's start preparing our champion's breakfast. but first of all , we need to choose the products and we'll do it in the hypermarket, we'll start with the vegetable counters. let's choose a pumpkin pumpkins come in different varieties and sizes all varieties differ in color , consistency of pulp, taste and size, regardless of the variety. inspection of fruits before purchase is carried out according to certain

rules. feel the pumpkin. she must be firm. and, of course, enjoy. it should have a sweet aroma. and you also know, the larger the fruit, the more fibrous, the pulp may be inside, so choose a small or medium-sized pumpkin. and on a pumpkin of any variety, there are characteristic stripes, and they should be straight; the stalk should be. and the peel without dents, traces of decay or mechanical damage, and if you knock on the surface of the pumpkin, then a characteristic dull sound should appear, if you buy a pumpkin cut, then pay attention to the seeds. they should be hard and ripe, choose a pomegranate. the color of a ripe pomegranate is brown-red, but there are fruits of bright crimson color, orange-red , pale pink and even white. it all depends on

the variety and ripening time of pomegranates. the top of the pomegranates is crowned with a calyx of a flower, which resembles a royal crown from its color and condition and the taste of the fruit depends, their pomegranates have had time - this is the very cup, dry with a color that repeats the shade of the fruit, a slightly wrinkled green tail indicates that the fruit did not have time to ripen and is not worth buying. touch gra t with your hand, if the skin is slightly rough, then feel free to buy the color of the peel, there may be any prerequisite - this is a shine that is noticeable in daylight . if the fruit is shiny and there are no external defects, then try to put pressure on the crust , a perceptible crack was heard. everything is fine. can you buy ripe juicy sweet grains inside? choose whole walnuts, focus only on large and

elongated fruits. such nuts most often have a thin shell and a correspondingly large kernel. try to squeeze such a fruit with your hands, if the shell is palpable, crunchy, then the nut is good tasty, but you should not buy walnuts with too thin shells, as they are poorly stored. take the nuts in your hands and estimate their weight is too light, do not take in such fruits, or there are no kernels at all, or they dried up. if you buy peeled nuts, then choose fruits that are dense, voluminous , yellow in color, but a brown tint is allowed. but dark kernels, as a rule, are bitter. the choice is made remains to prepare breakfast championship. lerochka good morning.

very glad to see you. today at home. good morning. masha you already had breakfast today, well, you had a little snack. and now i suggest that we eat normally and cook breakfast of champions master of sports in artistic gymnastics, absolute champion of the republic of belarus in artistic gymnastics, prize-winner international competitions professional sports in the past today valeria is a gymnastics and aerobics coach who works with children with special needs, is fond of psychology, energy practice and psychosomatics. she also loves to draw and do needlework. tell us what we will cook with you today. today we're going to have a nautical-style breakfast, we're going to have a warm octopus salad. hmm sounds intriguing. it's very tasty. for a breakfast of champions in a nautical style, you will first need octopus 200 g for two will be enough for the marinade, you will need olive oil, garlic

or lemon, the base of a warm salad, bur grits, prepare 100 g. you will also need a small pumpkin, red onion, garlic and herbs. we will use pomegranate walnuts and pumpkin seeds as decoration. giving instructions, where do we start, so mash, i will ask you to cut the pumpkin into cubes, and while i marinate our octopuses. to do this , i need a lemon, half a lemon, and garlic and spices. let's get started. come on uh-huh lerochka i know that you have a real morning ritual. here, tell us more about what it is. yes, i will tell you now. what do i do when i wake up in the morning? it's me who starts to breathe, that is, my morning always starts out of breath. i wake up and sit on the bed. it may be that i put my feet on the floor. ah, or just

sit in bed in the lotus position, and it takes me from 7-10 minutes. what is the practice of breathing - this is that we begin to breathe, and with the stomach, that is, we breathe in we inflate the lower abdomen, exhale, it goes through our mouth. ah, that is, this is how i breathe, and three sets of 30 times. that is, what breathing practice gives me is a charge of energy for the whole day, plus my cells are renewed, that is, oxygen appears in the blood. and uh, how breathing generally affects the skin on the complexion, that is, it all improves. here. as for next, uh, i stand and do 100 more jumps. that is, then jumps - this is through, uh, heels. uh, for those who have certain

health restrictions, this can be done just a roll, that is, we lower the nasca on the heel. this also starts our lymph. that is, we start too, well, the body begins to wake up. masha i see you're already finished. now sends it all to the pan. and it will be necessary to pour all this spices with oil and send it to uh-huh. and where i stopped. and yes, i said about jumping, and there is one more alternative to jumping - this exercise is called a cockroach. that is, we lie on our backs, raise our arms and legs up and just shake them so that in this way we also let's start our lymph. here, and my next stage in the morning is a-a gymnastics gymnastics for a face for a sled. that is, it is very important from our posture. basically, it depends a lot. and this also applies to teeth.

that is, e, now i began to notice that a lot of, e, people apply, but for braces for everything, that is, it is due to the fact that, e, because of the sled , people e begin to change their bite mash, now i marinate our octopuses and i'll show you some exercises for the face, by the way, i want to return to the respiratory practices, and they have a very fruitful effect on, uh, the respiratory tract, that is, uh , the volume of the lungs increases, that is, if there are any certain diseases with the respiratory tract, such practices, uh, it is advisable to do on an ongoing basis and regularly. that is, when we do something regularly, it gives its results, all of our we can send it to the oven to bake.

your morning. i always start by jumping first thing when i wake up, i need to wake myself up. i need to shake myself, what i do we put in our hands on our chest. we are her hold and start jumping stop jumping knees can be bent. the main thing is that the movement goes through the heels. and if there are any contraindications for health reasons, this may concern the kidneys, and some spine injuries can be done in a lightweight version. that is, we rise on toes, and through the heels we go down. again we rise on our toes and again through the heels down we also do such rolls 100 times. there is another variation. eh, this exercise. we lie down, you can do it in a supine state. we lie down raise our hands we raise our legs up and do such

a cool cockroach exercise, we start shaking our arms and legs and our lymph flow starts up. then my next second exercise is always stretching so that the body is soft, the body is flexible , it is necessary to do stretching. my first exercise. i call lunges. that is, we sit on one leg on any on the right to the left and make transitions from one leg to the other leg. you can turn around, you can turn to put the handles up to the side, to whom it is convenient and make the transition to another leg and repeat the same with the other leg. next exercise i sit down and stretch

both legs in turn, preparing myself for a more difficult exercise. that is, we take the heel and raise the leg, as it turns out. you can generally take it by the sock. here, if it turns out well here too. the main thing should be a straight leg, so that the back of the thigh touches the knee on itself. we can do it like this. whoever gets it higher means that you can generally raise the same thing up to here. we do it from the other foot for a lighter version, you can tear off the heel to make room. here you can see, and we repeat the same thing with the other leg. and so i led myself to more difficult exercises. now i will do the split exercise. that is, i sit on the twine, because for me this is a fairly easy option. i usually put my foot on

the surface. but you can perform the previous exercises, and then gradually move to the twine and in this way. start your morning. cheerfully fun, so that your day is tied to positive emotions. let's talk about how to be open to the world, no matter what, i'm always ready to pick up, but i always say. we can we will we want, because i'm very excited about really talented ideas, my own main goal. uh, we pursue if our citizen has an idea capable of commercialization. he must have all the possibilities in order to realize it, another way out. that's why we're spinning. so what's more, here are many say the market. this is where the market needs to turn. but what is theater, after all, energy exchange, and why will it be always, because people come spectators

come. and we give energy. you give us back , we have a cycle going on. oh, and it's happening. something we begin to think to breathe to live differently. e, the sooner we teach our children to do good deeds with the islanding of the right mercy and the participation of helping those who need it? the healthier the generation grows up. say, do not be silent, watch on belarus 24 tv channel. and the prospects for high achievements from the modern challenges of our time, a fundamental conversation once again emphasizes the economy of today number one. so many factors influence its development, and it is important to be in good shape to make well-considered decisions. political efforts bring, well, or will bring economic dividends in the near future. it's always nice to talk about new project ideas.

talk about cooperation, but, unfortunately, our country is not only created, and it turns out that some people pay for others , keep in mind our economic interests, but if you participate in the formation of space or if you want a new world pole with equal cooperation and a self-sufficient market, the main broadcast project, watch on belarus 24 tv channel. i promised you to show you some facial gymnastics exercises. now let's start with the most elementary, that is, the effect will be visible immediately. that is, the first exercise we take is pinching our chin. down here, then with your finger, fold your chin. we hold it very tight here. so, so that it can be seen, and with our fingers we smooth ours. this is

the jaw zone and the same thing, we do it on the second side. yes, yes, great, and the next ours will be beautiful, is it an oval? yes, we will have no double chin, our second exercise will be on the cheekbones, that is, we take with our fingers and these bones that we are working on the cheekbones. here is a zone, then we take it like this, and with our palms we push the same thing, and so that we have this form here. well, you can still pinch, eyebrows so that the eyes open in the morning. we take pinching. like this. we clamp the ki and we make such. well, you can do it 10 times, well, for each eyebrow and that's it, if every day to do such exercises of the face, yes, we'll see, everything then is young beautiful without a second chin. masha the basis of our salad is

bulgur. now i'm going to put it to boil. and while you chop, onion and fry. come on, well, look at the bow with the bow. this is all clear. but do you really do this exercise every morning? yes, of course, i do these exercises every day. maybe then, please, thank you nuts for me, so now we will chop the nuts. there are certain exercises that i do every day, and workouts with physical activity. that is this is for strength training and stretching. i perform at least twice in the form, that is, this is the minimum that must be performed. ah. of course, you can do more if you have the time and opportunity. masha, send the onion to the pan, fry, and i will dry the nuts and seeds. uh-huh most of your life you

played professional sports. tell me what your life is like now. yes, i will now answer your question. but i want to give you the task to chop the basil, please, and i'll take care of the parsley. uh-huh, we'll be back to our question, and i did gymnastics professionally for 15 years after uh, after my sports career ended, and i began to m-m develop in the field of coaching. that is, i am now engaged in e with children, and i teach gymnastics, and also do it. i am also with children with special needs , these are children who may have such a diagnosis as autism. these are delayed kids. ah, development - these are children with a speech delay . sport helps to socialize these children, that is, my task is to socialize them and

physically prepare them for life. groups - this the best best source of complex carbohydrates, i remind you that in the diet of each person up to 50%, and there should be complex carbohydrates, which we get from cereals. ah, it's best to use whole grain cereals, whole grains. it can be buckwheat rice, barley oats, millet, and bulgurka the taste of absolutely any porridge option that you love in the first place. focus on your taste preferences. if you do not like buckwheat, you do not need to eat buckwheat simply, because it is healthy and also focus on your health condition, because there are certain types of cereals, cereals, which are not

suitable for people with certain diseases, so exclude them. and also i would like to say about semolina porridge, which is probably the most. useful porridge for an adult, because semolina feeds children to gain weight, which is absolutely optional for an adult , so choose karshi that still contain more useful substances. ah, absolutely every type of cereal, absolutely every type of porridge contains vitamins different groups of micromacroelements and dietary fiber. which is very, uh, high benefit for our body and remember that five-minute muesli porridge is not, uh, a good source of carbohydrates, because they are not very good in composition, so choose the usual simplest groups based on which you can cook everything,

whatever. bulgur is ready. you mix, please, all the warm ingredients, add greens. in the meantime, i'll fry our main let's. so for this, and you tell me, please, oil uh-huh thanks. tell in more detail about working with special children , but in fact this is a very interesting job - it probably pushed me to the fact that i need to expand my horizons, that i need to constantly learn something new. i am always very, uh, attracted by cases where necessary, but to expand my consciousness. that is what is needed. psychology is needed. uh, special exercises for these kids. that is, i make individual complexes for these children. that is, each has its own individual complex. let's say one can jump, and the second can't jump, let's say some, uh, just need stretching, or some

need the most elementary exercises. that is , for each individual approach and, accordingly, individual training. mash while you add the pumpkin salad. gently mix it, and we will form our dish with you. and i will continue to talk about the features of classes with children. we now live in such a time that, uh, children do very little physical activity at all, that is, in our digital age. and the children began to suffer very much obesity. a that is, the minimum load for children should be from two times a week, or even more, that is, physical exercises in the life of a child must be present, and now i want to turn to parents, parents. don't worry. we are now talking not about the sport of the highest achievements. and now we are just talking about the usual health-improving gymnastics. that is, this is the minimum load. what does it give us to engage in physical activity not only

develops the child physically, but also, and we are talking about discipline about self-discipline. that is, and even if we take such a moment, the child must get ready for training himself, that is, he must control his form. there, if he needs a notebook for training, he also takes some water with him to change shoes. he must collect it himself, not you control it, but the child must remember. here's what, let's say tuesday is thursday. he has a workout. this means that the form should be folded already there from the evening to the week. hello everyone again i and again we are sorting out with you ah, one of the regular breakfasts that were prepared guys, so that your day is vigorous , healthy and as useful as possible. today we have on the agenda a warm salad with bulgur pumpkin nuts and seeds.

ah, pomegranate, and seafood, i’ll say right away that i already like it very much and i can tell you directly that this will be a very healthy and healthy breakfast for you and your family, which we have here as a basis we got bulgur here. i, uh, really love this porridge. it is really useful in it, and a fairly low glycemic index is good protein content, and it will directly give you a good slow energy bulgur, and boiled it added a seeds, which is also a good source of unsaturated fats. the main thing is that seeds? overdo it, because they are quite fatty. yes, that is, as a dressing, and in a salad - it's very cool. also added grenades. and this, of course, is a highlight, because and this gives the dish such a peculiar, piquant, unique kind of taste, especially if the pomegranate is still so young enough, it is very soft and, uh, gives its very

such unique sweetness. this very, very cool combination of pomegranates goes very well with almost all dishes. and especially with seafood. and it's great to use with porridge. and, of course, well, pomegranate is also very useful. yes, there is a huge amount of vitamins that are necessary for our body. and to this to this all this carbohydrate, and they also added vitamins to the bomb, and seafood seafood is very good ingredients; they have a huge amount of amino acids, and those vitamins that are necessary for our life in combination. with separate carbohydrates, this gives a very good feeling of fullness. yes, if you have a tough day ahead of you and you know you need , uh, a huge amount of energy. this is the breakfast that will just help you, and being always on top, yes, and uh , it’s very, very easy to work your whole day right. and cheerfully,

therefore my recommendation. yes use these breakfasts in your diet. it's very, very cool. well, mash, let's start assembling our dish, come on. well, masha, we at the finish line, all you have to do is decorate the dish with seeds and nuts and pomegranate. let's sprinkle. to prepare today's breakfast of champions, the first thing to do is to marinate the octopuses. to do this, we need half a lemon, garlic and spices. let the seafood sit in the sauce for 10 minutes at this time. start making warm pumpkin salad. cut into cubes. transfer to

a baking sheet and sprinkle with spices. add olive oil and stir. bake the pumpkin in an oven preheated to 180 ° for 20 minutes, the base of the bulgur salad, you need it boil onion. cut into half rings and fry. add some of your favorite herb spices to the pan. we have basil and parsley. needs to be shredded. now the prepared ingredients need to be combined. don't forget the pumpkin. chop the walnuts. just chop them with a knife after send them to a dry, heated frying pan. add pumpkin seeds to it. fry them for just a couple of minutes, the octopuses are marinated , it's time to send them to the pan. fry them for no more than 5 minutes. collect the seafood dish. serve on a pillow of warm salad. decorate tomorrow with walnut seeds and pomegranate seeds. it's time to call

everyone to the table, the breakfast of champions is ready. bon appetit. the championship is ready. it is very useful. very satisfying and very tasty friends. cook with us and bon appetit. bye bye.

margarita if you were once told that you would be a mother of many children, you would have believed it. yes, i believed it, because my husband and i always wanted a big family. the only thing that i, of course, did not think or dreamed that the family would be so big.