finished. i hope that we succeeded, although it is better about this. uh, our viewers will tell. see you again. 8 minutes an hour are allotted for the creation of new easing for recording the dzerzhinsky folk song. and our dear acquaintance there, overgrown, we hear, dear black-browed, alas, when it’s not vlad and we’ll go away with a sheet, the ulyakhovets district will look after the very reverse hairdresser there and, according to rumors, and special pianos to marry .

racks i know how, my pretty little dance you do not do well. i won't crave rest, baby glottis. i will lie. and you have torres to shame. i'm for you hall forever horns of cold at my friend's glade. hello what friends lie down? about the king, fool. well, the good thing was born more broken, and for two whole days erma went

to jumping, only we all twisted all day. the company bought the same.

well songs in c major yards let's talk about how to be open to the world, no matter what we want, because i'm really sunbathing with really

talented ideas. able to commercialize it must have all the possibilities in order to implement it on that there is another way. that's why we're spinning. so what's more, here many say the market is the market. here is the market the market needs to spin. what is theater? after all, this is an energy exchange, and why it will always be alive, because people come , spectators come. and we give energy. you give us back, we have a cycle going on, and something happens we begin to think, breathe, live differently. e, the sooner we teach our children to do good deeds correctly mercy and help participation. uh, for those who need it, the healthier the generation grows up. say no keep quiet, watch on tv channel belarus 24.

this has been said and will be said thousands more times breakfast is the main meal, especially for those who are trying to live efficiently. the first meal saturates a person until the middle of the day , maintains concentration and gives energy and today the right breakfast. together with a fitness trainer, we will prepare an oliga molko nutrition specialist. you can spend healthy time in such a way that will give your body, really what it needs is after all, energy, health and vigor , large zucchini that grew up in the country, you can store in a dark room for several months, they will lie down and before winter you want to not only stretch your muscles a little in the morning, but also give them

activity to give them tone. i would say it's very good. horror and either either to our fritters. we need to boil some more buckwheat to be sure. the list of products from oli is not complicated ; it has a lot of vegetables and fruits and, of course, we will choose the highest quality products from the hypermarket. let's start with vegetable counters to choose zucchini, it should be a small mass and 100-200 g and no more than 20 cm long. the skin of the zucchini should be smooth and thin without damage, dents and scratches. a huge zucchini with a thick peel and a lot of seeds, fibrous pulp inside, overripe vegetables should be stored unwashed in the refrigerator in a plastic bag

and should be stored no more than one week. but large zucchini that grew in the country can be stored in a dark room for several months, they will lie down 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 to begin with, touch, what we pay attention to, there should be no dents, cracks or dark spots on the surface, the apple should be elastic without wrinkles, we study the color, excessive brightness, should alert you just like perfect, uniform paint. don't take giants. they could very well become gullivers. as a result of feeding with chemicals, the average size is the most correct. connect, the sense of smell of a ripe apple grown without nitrates has a characteristic aroma, then we

will move on to tactile sensations. be hard with a strong skin. if the apple is soft, then most likely it is already overripe, or the process of decay has begun inside. and also pay attention to the peel, it should be dry and not sticky. this suggests that the apple was not 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 most out of it, but you can buy frozen sprouts all year round, they remain just as tasty and full of vitamins when choosing a frozen product pay attention, not only to the manufacturer and expiration date, it is necessary that the package contains as little ice chips as possible. and also try to feel the rockers. they should not be too large, otherwise the cabbage will be bitter. nuts are next. we

need hazelnuts. it can be sold by weight and packaged in packs of hazelnuts, regardless of the video in which it is sold, it must be dry. if there is a plaque, buy nuts. in no case should a dried nut be wrinkled , we do not take kernels. and, of course, focus on aroma. if you buy nuts in a package , then you can evaluate the quality of the product, you can tell me great through a small window, because nuts do not like sunlight and sweat quickly . the shelf life of the product is several months . olechka good morning, i am very glad

to see you in my kitchen today. good morning. masha i am also very glad to be on this program. olga hamolka, founder head of the fitness and dance studio certified instructor of group fitness programs own sports i started my journey with a support group with a cheerleading dance team traveled all over belarus . the author of the weight loss project, i can, which more than a thousand people have successfully completed since 2017, has been taking clients from belarus to foreign fitness tours. recently , it has begun to organize such outdoor sports events, and in our country for breakfast the champion. this will be one of my favorite breakfasts. we will cook zucchini pancakes with red fish and in addition to this we will prepare a healthy green salad that sounds very tasty. let's start off. let's start.

for pancakes prepare one zucchini onion and garlic you will also need an egg 100 g greek yogurt four tablespoons of rye flour and 100 g lightly salted fish for salad prepare 10 heads of brussels sprouts, cabbage, apple, a handful of hazelnuts, a sprig of mint and basil oil apple or balsamic vinegar, lemon and mustard, olechka give instructions. i will help you in everything. and mash offers. let's take care of the salad and cook, and that's all the ingredients are fruits and vegetables. i'll take the zucchini. oh, and i'll cook. fritters, let's get started then. uh-huh. oh, i know that your current activities are mainly related to fitness tours. yes, one of the first who, let's say , paved the way for this direction. tell us how it all started here's about your very first fitness tour, and the very first fitness tour

turned out completely by accident, and my trainer simply offered to take our clients together and relax. and so we went and did not plan to do this at all permanent basis. so after we returned, all the girls from our tour began to ask us very strongly, but let's do it, and let's do it again. well, actually. uh, i always say that we were not the initiators, the initiators were people. they asked us. let's do it like this, so our first tour happened. and now let's take a closer look at the fitness tours themselves, because as i understand it, this is not only fitness, fitness fitness, of course, a fitness tour is not only fitness fitness fitness, and a fitness tour is putife, processions and training . that is, we are primarily of course, we have a rest, we travel , we get to know each other, we learn something new, a new country , a new place, and in addition to everything , we train.

and how many workouts 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 sessions a day, about three or four, but people always have the opportunity where to go and to get out from parallel training. and there are workouts in the morning at lunch and things in the evening. but if this is a long fitness tour that lasts 7-10 days, then here we usually do two workouts. this is the morning before breakfast. well , evening training by the end of the day. and let's just dwell on fitness tours in belarus in more detail. yeah, it seems to me that this has become a topic, especially mainstream during a pandemic. yes. that's just during the pandemic, when all our overseas tours were closed. we sat thinking what to do with people on vacation , and somehow it was a little insulting that we were all losing the opportunity to meet, and we decided. probably in 2 days, but we drove around belarus and we didn’t even believe that people would be ready support it and announced a tour instead.

probably then there were the carpathians instead of the carpathians, we announced the pobraslav lakes here, and we were surprised, but in 3 days we sold out all the places, and we didn’t even have one, well, there were much more people who wanted than places. and since then, since 2020. we realized that you can really have a great vacation in belarus, and we have a lot of really cool places with cool bases and a vacation in belarus can be no worse than a vacation somewhere abroad. well, look let's say, the southern countries, the weather there is still more stable than here, yes, how are you? do you manage when it rains? i don’t know the wind is cold, well, in fact , the weather in belarus can be absolutely unpredictable, but every time we come on a fitness tour in belarus, we tune in to the fact that we will have great weather. and how often it happens that pro- bad

weather forecasts, but when we arrived the sun was shining, and there was no rain at all, so we are not afraid that it might rain. a, of course, we always have a backup plan ab and c where to train. what to do when it rains, but usually we're fine. in order for your morning to start cheerfully, i propose to complete the following 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, cheerful and energized. the first exercise sit in the position of zet and one knee, bend in front of you and the second knee. bend behind you. lower your palms down from this position, push yourself up

by lifting your pelvis and stretching the entire front line of your body. get down to the starting position. open your arms wide from this position. tilt to the side and stretch the entire lateral line of the body. and that's it. the same. we will work 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 this a little bit, you are still uncomfortable, your muscles are not yet ready. i suggest knees make everything a little stretch legs bent, forward. we take a deep breath, raise our hands up and go down into a diagonal. we touch

the right hand of the left leg, and everything is the same on the second side, and exhale and if you have enough stretch, the third slope, perform with straight knees while keeping your back straight. i want in the morning not only to stretch the muscles a little, but also to give them activity, to give them tone, therefore the abdominal muscles. inhale deeply and exhale slowly. slowly descend from this position . hands behind your head and gently rise up. and once again i support my head with my hands so that the neck is not injured

, so that it is comfortable, we go down. and here i already begin to feel how the abdominal muscles tense up. i slowly descend . and on the exhale. i also go upstairs, not in a hurry to put my hands up. repeat each exercise 10-15 times, this complex will take you only 5-10 minutes, but it will give you a huge energy boost for the whole day. inquisitive, purposeful, erudite

, as soon as our participants. i was revisiting my 4th grade music textbook. i. remember that zhenovich was a professional cymbal performer , the correct answer is b yaril, because the platform is the god of thunder and lightning from the tour. i don’t know what it is, but the railing is 100% to the side of the hose will step into the fight for victory in the intellectual show, as the abbreviation apl stands for maxim was the first. it is decrypted. english premier league. in which city is the football stadium located, the coveted ticket will be received only by those who can answer the maximum number of questions. and we conferred, uh, in a whisper, but can

assume that if mono is one hand, let's be a dualist there. watch intellectually entertaining shows on belarus 24 tv channel. we will tell you about everything in order. on the main air, we are proud of the past, we put our soul into the present in order to create a bright future and a stable economy - this is confidence in the future, the basis on which both the whole country and, in particular, individual cities, keep the course towards unity and exemplary integration. we are together now stubbornly, we are moving towards technological independence, the task is to be autonomous. as far as it is possible, time has shown that when there is a change in supplies or logistics, it does not break the usual rhythm and everyone who comes to the store comes with everything they need, as we jointly fill the union market and resolve issues on the sanctions agenda.

and we will also find out when mutual trade with this region will cross the bar of a billion dollars, watch on belarus 24 tv channel . and what about seasonality? as i understand it, you don’t drive in winter, yes, we practically we don't go a couple of times. these were some warm countries this year. our season lasts from may autumn to september, but i think a little about the fact that next year there will probably be several winter tours. and perhaps even in cold belarus there will be sleds and skis, and perhaps we will consider some warm exotic country in order to stay a little while in winter. and what kind of goals

are pursued by people who go on fitness tours, because, well, we will still objectively lose weight in a week, but it seems to me it is impossible, of course , it is impossible to lose weight in a week, and i think that this should not be done when you go on a fitness tour, because after all, the task of fitness tours. it's more of a motivation. it's more of a vacation. communication dating is more of some kind of active pastime, but not losing weight and people who are on tours. after the tours they already say that i went to the gym. i started practicing. i started to take care of my figure. i started looking at life differently. this is, probably, the goal after all. to give a person a push motivation and, of course, i have, and my deeper inner goal that i pursue on tours is to give people an understanding that a vacation can be a little different vacation. maybe

a cool energetic drive without a lot of alcohol without a lot of any destructive actions, and indeed. we are already proving to our people, and they themselves understand this, that you can have fun, you can spend healthy time, but in a completely different way, more healthy and in a way that will give your body really, what he needs is still energy, health and cheerfulness so olechka what do we do next? i suggest you now dry the nuts and take care of the sauce, please. come on good. and you tell me about these people who go on fitness tours. uh-huh in general, completely different people go on fitness tours, but the bulk of the main audience are still 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, but the bulk, if you take such an average age, it will probably be plus or minus 40 years. if we take here the average age, all 35-40 years old, of course, are always on tour. we have both men and boys and children, but the bulk are still girls, but mostly they travel in pairs or there are singles too. i think about 30% of people come with a girlfriend with a boyfriend with a husband as a couple. and probably about 70% of people come alone. this is when you don’t know anyone who i am and you decide, you come, and there are already friends in place. how do they get to know each other? the main common question among all the participants, but will i be alone? and here i go alone. i'm afraid, but you are all so friendly, you

are still cool, and we actually have a lot of such building things thought out in order for all people to unite. everything, of course, always begins with boarding the bus. you are already sitting with someone, chatting with someone, being friends with someone, of course, we always check people into rooms and look, and who to check in with whom so that a has the same year of birth and so that a that pluses and minuses were given by interests and, by the way, it often happens that people on tours who come alone. they bond so much so they hold back so much that they come together and even talk often. olya put me in now masha and olya here vika and i will go there together, the girls are so united inside that then they go to visit each other to visit other countries. i even had girls who went to each other, and he spent hmm like that, that's great. time together so that we always say no be afraid to drive alone, because you

will probably be alone for five minutes. and well, of course, we have such a very positive atmosphere, it disposes, and all people to that