silence all the sounds of fuss disappeared and only the song of the wind specially caresses your ears so that you look around and understand what silence is all around at any opportunity, go to nature, go to the forest fields on the azora river , breathe fresh air. enjoy clear skies. listen, birdsong, rustle, leaves, smile the sun. enjoy. notice this beauty around.

breakfast stimulates the synthesis of hormones, which helps regulate the intensity of appetite. after the first meal, the body is saturated for a very long time, and therefore the risk of moving during the day at times reduced remember this. when you want to skip your main meal . we don't skip breakfast. today we will cook it in a very pleasant company. we will cook it together with a fitness trainer young mother olesya sharpiva. you can go

to yoga for stretching, any movement will help to lose weight, which is superfluous, that is, you always need to move. movement is life. i just eat like that. this is a phrase. i remind you that it is absolutely impossible to buy sprouted garlic. he has a rather idiosyncratic one. i would even said bad taste. yes , and there are practically no useful properties in it. turkey meat is a must have in your diet and in your menu on this i don’t know, on a weekly basis , the exercise is called a cat. here we have the core muscles involved. this exercise aims beautiful posture. we will work with our lumbar soap, fatty one of the lowest fat types of meat, so a supercharge option, and cool health is guaranteed to you from this breakfast. it is very interesting what olesya and i will cook for breakfast. after all, the list of products is very

we will buy everything and everything at once in the hypermarket. first of all, let's look at the vegetable department and choose carrots. it would seem that it is complicated, but there are nuances that you should definitely pay attention to. evaluate the appearance of the product. give preference to the bright saturated color of the product; such carrots contain more nutrients, they are juicy and sweet. choose a medium-sized root crop for oversized carrots. high probability of nitrates. the surface must be smooth evenly and without any cracks damage black spots or growths. and, of course, choose only hard carrots. choosing garlic to choose the freshest fragrant look for a dry and

heavy head. lift it up a little. squeeze to make sure none of the outer cloves are too soft or dry. the head should be firm, not empty or dehydrated . don't buy sprouted garlic. he has a rather idiosyncratic one. i would even say bad taste. yes, and there are practically no useful properties in it, be sure to ask where it grew garlic. it is best to take one that grew in a hot climate. now choose mushrooms. we need the most popular champignons first . pay attention to the color, as a rule, a fresh mushroom will be white, or a beige or brown shade is possible, if the mushroom is very dark it is overripe and there should not be any spots and mucus, pay attention to the film between the leg and the cap, if it is not,

then this indicates that the mushroom was stored incorrectly and for too long, but again, this rule applies only to mushrooms small size, where the hat has not yet opened. the mushroom should have a dense and elastic texture, when pressing with a finger on the cap, dents should not form, an important selection criterion is the smell of fresh mushrooms, they have a very pleasant smell, no dampness and acid should not be champignons, we take ideal ones. and we move on to the meat business. we choose minced meat from the turkey fillet. outwardly, it is similar to chicken, but has a darker color. you need to choose minced pink, weathered brown. may indicate poor product quality

the smell should be fresh when buying minced meat , of course, pay attention to the expiration date on the date of production and the place of storage and you should not buy minced meat that has ice chips in it. this suggests that the minced meat has been defrosted, the ideal products have been selected and we are off to prepare breakfast of champions. lesya good morning, i am very glad to see you in my kitchen today. good morning. masha will be very happy to cook with you tomorrow for the championship olesya sharpilova personal trainer 5 years of experience in volleyball 10 years of dance education, an english teacher, but after meeting her future husband , professional athlete ivan sharpilov , life changed by 180 °. this is how the gym came to life. at first she trained herself, now she helps her clients transform. the motto in life

is not afraid of anything, take it and do it, looking at our ingredients. honestly, they don’t even assume that we are cooking today, so tell us what we have for breakfast, so today we will cook turkey meatballs with funchose and vegetable sauce. let's get started. for today's champion breakfast, prepare funchose noodles with half a pack for two , meatballs will be enough. we will make minced meat. turkey will need 200 g. also prepare carrots, garlic, 200 g of champignons, and a handful of green peas and green beans, we will help decorate the dish with sesame seeds, so i will give instructions. let's cut the mushrooms. i'll take carrots. come on, first of all, i want to congratulate you on becoming a mother and i just wanted to ask you just now, how was your pregnancy, because i know

that all this period and it was very active , the pregnancy proceeded super. yes, i have been exercising throughout my pregnancy. uh, consider that of course when you're active during pregnancy. it flows very well. and you feel great. you like yourself, so sport is the key to everything. and if you were not physically active before pregnancy, is it possible to start, but i personally think that if you did not work out in the gym before pregnancy, then start during pregnancy. this is, in principle, unreasonable and it is better somehow, probably, to give preference some kind of yoga pilates, or some i don’t know, there are such special ones, i don’t even know stretch marks for pregnant women, and so on. well, how to go to the gyms. i think, well, that is, it’s still there to train. let's just say on a sparing program. yes, you should always consult with your doctor and do everything strictly according to the recommendations of your doctor, because everyone's pregnancies

are different, and everyone proceeds differently, and only a doctor can tell and evaluate your situation and give recommendations on classes sports. alesya there is an opinion that if , after all, the future mother decided to remain active, then it is better to train in the water, is this true or a myth? well, it's actually a myth. ah, as i said earlier, you still need to focus on the doctor, what he advises, because some doctors can forbid him to practice in the water. well, in general, in each trimester, the load changes and you need to kind of focus on this, on your feelings. and how is the pregnancy going? and the time it takes to train you cut no, in general, time. i did not shorten my workouts as long as before, but i say you should focus on how you feel during the workout. if you get tired faster, then, of course, you need to reduce them and focus on the benefits. today i will show you a set of

exercises that i like to do every morning. these exercises will help you to be cheerful, as well as fill you with energy for the whole day. the first exercise. we will comply. good morning, along with squats, it looks like this is how we tilt down, we focus on the heels along with squats. we pay attention to the position of our lower back and back. when we squat , focus on the heels in order to maximize the use of our buttocks for the second exercise. we'll get down on the mat, we'll do reverse hybrixtension, it'll work here. we have the lower back, the lower back of the buttocks and

the hamstrings. we lay down on the mat, and now we will raise our arms and legs at the same time. we try to linger on the top position for three counts. we do everything to do jerks. breathe slowly, don't rush anywhere. called with a cat here we have the core muscles involved. this exercise aims beautiful posture. we will work with our lumbar, we are in no hurry to get on all fours. our task is to evaluate upwards and then make a deflection downwards. we stretch up, we are not in a hurry, we bend down. here we do the same thing, we do not make

sudden movements, we pull everything as smoothly as possible. this exercise improves the mobility of the spine. the thoracic department also works here. and also we remove the clamps in the back here and positively. young intellectuals gathered for this show to test our knowledge, who can tell us? uh, who are the sumerians hexos?

and the assyrians in general terms, at least sergey tell me what you know and the sumerians, jesuses and assyrians - these are quite ancient peoples who will now give out all their knowledge and show what they are capable of ilya what do you know about the colosseum and about the romans and used leonidoconcrete. julia concrete, well, and more krizanov so 1.000 rubles. percent, it turns out, is 100%, so again it will be percent. mathematics , see an intellectually entertaining project. i know on tv channel belarus 24 answers.

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finished with mushrooms, what's next, and then you take care of medicine balls. and what absolutely can not be done during pregnancy? well, in general , it is categorically impossible to raise e soot when doing exercises on the press. uh, squat in the heavy weight, and i personally did not completely remove the weight during pregnancy until the sixth seventh month. but it was my personal responsibility, that is, full control, and the doctor’s observation techniques every 2 weeks, so here, in any case , we always focus on the doctor and, firstly, how did you do before pregnancy? and in general , you know, during pregnancy there is a very

large load on the back. many girls swell, so just the same sport helps to reduce all-time so that the back is stronger. well, in general, this is a great way. uh, to make pregnancy very easy, i know that a fitball is a very good pregnancy assistant. yes, when i please, beans. yes , fitball uh helps. at least i didn’t use it, but i took courses, it prepares very well for childbirth, because when it appears, baby with the help of football, you can to rock him, thereby reducing the load from the hands. what other recommendations are the most common recommendations? i think you need to move more walking. so our

dogs walked a lot every day with vanya, in addition to what i did in the gym, that is, at least 10,000 steps a day. we walked, it helps to feel better in general, there is no such shortness of breath, so walking, be sure you will be in a resource, you will feel oxygen. and this, in principle, you need to follow these recommendations. not only during pregnancy, but also in ordinary life, so with regard to nutrition. i wanted to ask you if you love him, because some mothers. well, let's just say they're right. i now eat for two. i 'd be lying if i said i didn't change anything, of course i did. yes, hormones give their somewhere you want to eat. more. i counted calories at first, i realized that i ate the norm. if i wanted to eat more, i understood that it was a hormone that i limited myself to, so the time of pregnancy. i gained 5 kg. here, and this was my personal desire, but in any

in this case, too, gaining weight is very harmful, therefore, monitor nutrition so that everyone inside this is observed. they are just something to eat. i think it is imperative that the child receives the best, and she immediately loses these kilograms that she gained, yes , i left the maternity hospital less than it even became registered, in my opinion, that is, well, their maximum weight was the same as it was before pregnancy, i don’t even see it. and after giving birth, after how long did you come to the gym after a month and a half, but this is

also with the permission of my doctor, because i had natural roses. they were without complications. everything went great. here are generally recommendations there from two and then this must be observed, because different situations are different births, therefore a caesarean section, therefore, in any case, you need to focus on yourself. so now i will brew funchose. and how you combine training with breastfeeding i combine perfectly. and since there was no big break between workouts, personally , i, but in general, you need to understand that training is stress and you need to navigate. and also for your body. there is no need to exhaust yourself, because there is a possibility that this may simply have a bad effect. and there are some restrictions. there, 2 hours before a feeding, you can not train. look, i don't know and i haven't heard. but if this question is of interest, it is better to ask, well, ask the doctor, do i need to wear compression underwear for

training? ah, i’m not an expert in this , i don’t know, i didn’t put it on, but i also need to be guided, perhaps someone needs to take some excessive swelling, some back pain, therefore, you need to focus on yourself. and perhaps also a doctor, when you come for an examination, maybe he can advise you on some recommendations. now i'll go with salt, then water, if anything, the basics, and for me a few moments and we will fry our inexpensive ones. let's talk with you today about turkey , it is believed that turkey is one of the most dietary good types of meat that we can use in our diet, in general, in principle, poultry meat is much more profitable. oh, and much better than meat. this is an animal, since

there are quite a few saturated fats of fatty saturated acids and a large amount of protein and turkey. the leader, as there is really a lot of protein in it, if we take per 100 g and there are really very few saturated bad fatty acids. plus everything. ah, of course, we choose. eh, as always fillet. yes, we do not look at the legs of the thighs of the wings, because there the concentration of animal fats is much higher. well, and accordingly, we remove the skin, yes, just like the skin, there is also a large amount of fat that we do not need. that is, we work here exclusively with turkey fillets. what can be done with it? ah, the way it is its rather tough meat, but they advise for marina in advance, a and e, bake or stew in the oven for some time. and here it is important to understand that in order to get the most benefit. uh, pickle our meat. naturally. we should not be in something, again, fatty, or sweet. yes , we do a lot, for example, there in honey, or

in mayonnaise, all these marinades, we remove them. we take exceptionally healthy light marinades. ah, leave the turkey for a certain number of hours after that bake, then meat will give you the maximum benefit of a large amount of amino acids essential amino acids, which are necessary to be present in our diet turkey meat. it's a must have in your diet and in your menu on a don't know weekly basis. some mothers after childbirth, in pursuit of beautiful figures, are extremely trying to lose extra pounds. how safe is it. or maybe even, on the contrary, it is very important. no, it’s definitely not safe, if during pregnancy, but you still gained weight, you don’t need to force it with you, like put the goal and it’s better to come to it slowly, but it will be much better than faster, because

if a girl is breastfeeding, there can be no question of a diet. and i would also like to tell you about kegel exercises. like this, of course. this is generally a great exercise after childbirth. it helps restore muscle tone, and no matter how you ignore it, absolutely no one should. well, this exercise can be done not only for rusty girls, but for absolutely everyone. and if the girl was not before pregnancy, there is the maximum active, how to get her shape already after pregnancy also walking, the more movements, the better you can pay attention to your diet. you can try to do yoga with your husband, you can go to stretching for yoga, any movement will help to lose weight, which is superfluous. that is, you always

need to move the movement of this life. it's just that there is a phrase, and then it will grow up, baby. you can use it in the gym with him as a weighting agent, so you can always find a way out, if you wish. today we are analyzing, as it seems to me, right from the title. simply amazing breakfast these are meatballs with turkey teriyaki sauce and funchose, which i like here, that here right away we even see from the name that we have both proteins and fats. and, of course , carbohydrates that we so need to get in the morning before a working day. i like that the choice fell on funchose. she has a fairly low glycemic index, and they are preparing. it is fast enough, so this is such a perfect combination, and breakfast is the perfect combination of carbohydrates that you can eat quickly in the morning and, as they say, are useful here.

we have mushrooms, turkey, we also add peas and green beans, but this is just super. a cool combination of all ingredients is very useful turkey with a huge amount of protein protein, which is very well absorbed by us animal protein, and it is really absorbed by almost 100%, that is, you will receive all the essential amino acids. plus, turkey is low fat. one of the lowest-fat types of meat, so, uh, just a supercharge. uh, great health is guaranteed from this breakfast and what we we have, by the way, a very good combination of cooking, and so that i can make such a small one here. probably from myself, as if advice, but here a lot of ingredients are fried on a big fire, it is possible to use non-olive oil in order to not , uh, warm it up to the point of smoking. and you can try, for example, avocado oil, it

has a much higher opinion point and , accordingly, will not release a large amount of carcinogens. this is such a very, very little adviser to this breakfast. everything else is perfect. a little lose the sauce with a little water and simmer for a couple of minutes. so, first of all, cut the carrots and mushrooms champignons should not be cut too thin, you simply will not feel them in the carrot dish. cut into strips. in a hot

wok pan, first send the carrots, and then the mushrooms. next, string beans. green peas garlic and spices saute the vegetables for a few minutes. prepare meatballs for this minced meat , salt, pepper, add garlic and mix. form small balls. we use rye flour as a breading fry meatballs until golden brown. then add the teriyaki sauce, a little

water, close the lid and simmer for 5-7 minutes. when is everything prepared for funchose with boiling water? the champion's breakfast is ready. bon appetit. olesya, what good fellows we are. what a beautiful, i'm sure they are delicious, and most importantly, we got a healthy breakfast. yes, thank you for your help. and i also want to appeal to our viewers, mothers who are pregnant.

it's not a disease. get high. stay active, it doesn't have to be in the gym . be active and athletic. and most the main thing is that i fully support healthy. bye bye.

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