removed from the city mitusni here is your karani and your strength. true pirate cop. forgive yourself. to get carried away and tear off a special one. she got wet, tell me the elements. skin-croc and one not with nature. its own wild watchful yelnya belarus it

has long been noticed how you spend the morning like this and pass the whole day and in order to remain satisfied, happy, cheerful and joyful , you need to try to learn how to start your day usefully and correctly. how exactly will we talk about this with a fitness trainer and nutrition specialist olga gomolka. by the way, do you read the ingredients on the labels? i look on the composition of those products that i choose, but i do not fanatically, natural high-quality cottage cheese should be white with a creamy, not blue or greenish tint. add light, calm music

or more, saturated, depending on what mood for the day. you want to ask yourself at the moment this is a yummy that will just cheer us up. judging by the list of products today we are waiting for something very tasty. we need to buy several types of cottage cheese, bananas, ginger lemon and even strawberries let's go choose the best products are one of the best sources of protein and calcium for the human body. cottage cheese. it is loved by children and adults, it helps to lose weight, strengthen bones and hair , and normalize bowel function. yes, and it is simply an indispensable ingredient in the mass of delicious dishes, when choosing cottage cheese in the first

place. pay attention to its color natural quality cottage cheese. should be creamy white, not blue or greenish. thank you, the taste of quality cottage cheese should not be sour or bitter; bitterness and acid indicate that the cottage cheese is already old and begins to deteriorate. also, cottage cheese should not be sweetish. after all, this suggests that the manufacturer sweetened it in order to kill the sour taste of an already spoiled product. bananas do not grow in belarus, they are imported from tropical countries, and in order to choose a quality product , several factors must be taken into account. banana should not have a ribbed shape, the peel of the fruit should be

matte and smooth. know that a ripe tropical fruit should be bright yellow, if there are black dots on the peel, then it is safe they are an indicator that we are well ripened and ready to eat, but a banana with black spots or a gray peel should not be eaten. thanks a lot. let's continue our shopping next in line is ginger root. can a ginger root be considered suitable for consumption if it is smooth and firm and free of wrinkles , spots and visible fibers? give preference to long roots. in them, large essential oils and beneficial elements, the smell of ginger root should be fresh, and the skin

thin to check the quality. can be slightly cut the skin should immediately go fragrant aroma. it remains to buy strawberries. here, of course, seasonality plays an important role, but for a change, you can also buy imported berries. all purchases are made, we go to the kitchen to prepare breakfast of champions. good morning, dear viewers olechka hello. good morning, confidence in today begins with what breakfast we actually now and we will be preparing the breakfast of the champion. olga gomolka, founder, head of fitness and dance studio , certified group instructor

fitness programs , she began her sports career with a support group from cheerleading. the author of the weight loss program i can successfully graduated from more than a thousand people since 2017 . carries clients from belarus to foreign fitness tours. recently , it has begun to organize such outdoor sports events, and in our country they like to travel alone in unfamiliar countries, they love extreme sports, they jump from a 33-meter bungee. and i flew on a paraglider with you we will cook. today we will cook curd masses of fruit filling. believe me. they will be very tasty and healthy. to prepare healthy muffins you will need 100 g of cornmeal, but you can replace it with any whole grain one egg, 200 g of five percent cottage cheese, and one banana. he will replace sugar for us to make the dough

lush. take a little baking powder, and for flavor, you can use vanillin for cream. prepare soft curd, also five percent, and another banana for decoration. use the berries we have strawberries, and it is better to drink muffins with healthy tea, for its preparation will need a little root, ginger, lemon and mint sprig. mash, i 'll ask you to cut half a banana into cubes and grind it in a plate. this time i will combine the egg and cottage cheese. and after that we will combine our ingredients. let's. here, look, we will cook sweets today. i understand that you can afford a little more for breakfast than, for example, for dinner, but nevertheless, how healthy it is. you know on saturdays. i traditionally like to eat something sweet for breakfast. and if to do this is not often once a week, for example on weekends, otherwise you can quite afford it. and i want to note that

you and i will have a rather healthy dessert. despite the fact that it will be sweet and tasty, it will be of great benefit, and we will add sugar. today we will not add sugar. instead, we will have a banana, and on top we will have berries, what will give its own certain sweetness? you can also add. sweeteners, such as stevia to make muffins sweeter now in our mixture i add baking powder 1 teaspoon and vanillin. let's connect. well, we have combined our mixture now

it remains for me to add flour. we will have corn flour, but you can use any whole grain rice flour. you can even just cook oatmeal at home into flour using a blender. what is the best way to test your erudition and ingenuity with the right tricky questions? what is the name of the fabulous jin whom he saved because of turning with the soviet boy volka-kostelkov starikhovich, and the full name rahman and many names further for natasha the array of names further is well received. this is the absolutely correct answer. hope can still answer

this question. wrong if you see wrong will answer. it's your right. is it true that, in any parallelepiped, all faces are squares? sergey, i answered no, because there is even a walkie-talkie that is attached here. it has the shape of a parallelepiped. but if the antenna is discarded, but not all there faces are squares. i answered yes, because as i remember, a rectangle is also a square. vice versa. my bright star of the night sky in the northern hemisphere, the north star , ask me, i say, watch intellectually entertaining projects on our tv channel. they came to belarus and took a liking to it with all their hearts. belarus that country that makes you fall in love with a feeling of some kind of kinship and closeness. it was present in belarus, all those who

visited me here are sick, in fact, from the heart from the heart. and they don’t even compare with some other countries, because there is some kind of unique atmosphere here, unique people located very friendly very hospitable here. they found a life's work and realized themselves in belarus, which will cost a successful businessman. the first one is the most. the main thing is the name of the animals today. we have created about 100 jobs 90% this is belarus project a look at belarus belarus has given me everything possible. and as a person, he can live his life and feel comfortable. what else does a person need? the current job has given me a lot and i am happy to be a diplomat and serve for the benefit of my fatherland. watch on our tv channel.

how to eat sweets will not harm your body is a very interesting question, of course, because we all know that a-a large amount of sugar causes a large and sharp jump in blood glucose, which is not very good for our health in any case, if we say about some minimal doses, that is, uh, we are talking about the fact that once a week my girlfriend and i went to a cafe and ate a piece of cake somewhere there. it won't affect your body as much. but, if we are talking about the fact that every day we are every receptionist a snack or something else, and at some time we eat bars, cookies, chocolates, and so on and so forth. this, of course, is very strong, but it is layered one on one and causes. uh, the negative impact on our body. unfortunately. it's true, sugar is very harmful and all over the world they are trying, but

health organizations. reduce the amount of sugar. what can replace uh at the moment there really are products on the market that can replace sweets if we want to try something so delicious, but now there is a fairly large number good uh, sweeteners. one of these is, for example, a natural stele, it is added. uh, some pastries in various fitness cakes. uh, it's safe to add stevia to some of your meals at home, and stevia gives a sweet sensation and does not harm your health in any way. and you can consider such options that, regarding fruits, you must, of course, choose. first. we must understand that fruit is fructose, which also does not have a very good effect on our body, so a large amount of fruit may even be worse than some sweets, because , in principle, our body is not adapted to absorb fructose, unfortunately, and a large

amount of fruit. b will be deposited in fat depots in our liver and around our internal organs, which, by the way, can lead to the same diabetes? i mean, for example, fructose as a sweetener, and the product is bad, so uh, we're looking at it first. what kind of fruits do we eat? it is desirable that they be fruits with a low glycemic index and low calorie content, and the second. we are not overdo it with fruit during the day. i would say that one fruit in the morning would be quite appropriate in our diet. i would advise you to exclude from your diet. and such options as grapes, e, ripe overripe bananas, very ripe persimmons, a melon watermelons. uh, fig dates, anything we have that 's very sweet uh and has a high glycemic index. hmm. unfortunately, they carry a trail. uh, on the one hand, vitamins and

and minerals, and on the other hand, a large amount of fructose, which will be negative affect our body. our mixture is ready. i propose to lay it out according to the molds op. let's fill about half, maybe a little more, come on. and you, by the way, read the composition on the labels, and i look at the composition of the products that i choose, but i do not do it fanatically. let's get back to your professional activities. i wanted to ask, here i am not from the timid, but nevertheless. i know people who are embarrassed to start going to group classes so that you can advise them. how to motivate a person most likely, people are embarrassed to come to class because they are afraid that everyone

knows how to do everything or someone will look at them or they will do something wrong. i would like to say that every person who comes to training, and he thinks only about himself, and he does not look around, is absolutely not interested in him. and that you came for the first time and something doesn’t work out for you there and the coach who works with you is a professional task just to help a beginner , including, therefore, you need to be afraid to go to the gym you just need to take the first step and then everything will work out, but remember that you do not need to strive for some kind of ideal. we are just moving on in order to learn in order to do something new, so this is a normal process that you don’t need to just pick up and come, well, we have already laid everything out. now we send. it is in the oven for 20 minutes to bake at a temperature of 180 degrees. .

so while the muffins are baking, i will prepare the cream, i will use a banana, soft cottage cheese, and beat it all down with a blender. and you, please make us some tea, take some ginger lemon and mint will be done. you know, i also wanted to ask you, here is a person who wants to get in shape wants to have a beautiful slender figure. in priority, he should have proper nutrition or sports. ah. i believe that there should be a set of measures here. proper nutrition is 70 percent of success. and, of course, we always need to add sports, because only proper nutrition will not build a beautiful figure. ah, and in order to make your beautiful body you need to influence it as much as possible. and tell us more about the fitness tours that you organize, about 4 years ago my coach suggested that i take a group to turkey

, i treated this as entertainment, then we saw something quite popular that is in great demand among our belarusians and began to take people out abroad. there we train and spend active time in an interesting way, and we already did, probably, 10 such fitness tours, when the pandemic happened, we tried belarus because turkey montenegro carpathians are everything is something good, but it is our belarusian nature. it's beautiful enough, and we 've been to different places. and this year we are planning fitness tours around belarus . now i will show you a complex of morning exercises that you can do without even getting out of bed. we only need 5 minutes and believe me your day at this complex will be just great. well, let's start

so the first exercise we will pull the muscles of the neck, lower the head down, put the hand on the ear and pull the other hand back and to the side the thumb stretches back. feel how your neck usually stretches upon waking. i really want to tighten my neck and change to the other side. again, we put our hand on the ear with the thumb, the lower hands look back. i feel my neck stretch. the arm is stretched down , let's do this several times with smooth movements , roll the head from side to side and with the same smooth movements, bring the arm down and exhale up. and

finish exhaling. now we will include in the work, the spine of the thoracic region, sit in a position, then one palm goes down, and second hand palms. stretch up. stretch. imagine that there is a glass or a mirror in front of you, and you slide along it, lower your arms , hold them parallel to the floor, thumbs look back, the deepest breath stretches to the side, you feel how your back muscles stretch, you feel light and everything is the same, we repeat on the second side. change legs reminds you that this complex can be performed straight while sitting in bed. the palm goes down again, we exhale a deep breath

, we stretch out, we feel how it turns on work our spine exhale perform these exercises according to your feelings. add music that is light, calm or more intense , depending on what kind of day you want for yourself. what is your mood for the day? you want to ask yourself to exhale well for the last time and now we will stretch the entire front surface of the body. this is movement. there will be a light smooth base. we go into a z-set position, the palm rests down, and we will stretch to the body by the palms, rising up, remaining on our knees, a deep breath stretched out stretched and here we pulled the entire front. the rigging went down. we again make our hands wide, take a deep breath.

we stretch out. iliac, psoas muscle. exercise is an easy exercise. smooth it sets an interesting mood. we do everything for the last time and change everything the same, repeat on the second side, set the movement of the palm, take a deep breath and go down with an exhale. i felt my back , felt my hands inhale, let's finish the complex. remember that morning exercises. this is not a workout workout. we increase endurance strength, morning exercises are needed for in order to enjoy first and foremost and recharge with good energy for the whole day. what secrets are hidden by the greatest

shrines of christianity, all the churches, that is, shrines on the territory of the grand duchy of lithuania on the territory of the private court of belarus itself. well, i don’t think that in spiritual terms this can be a coincidence, does the name affect the character and fate of a person of the cinema of the saint, he is, as it were , called to him, but to live like this i to that is, you having. why does the bible call to be joyful, sometimes earthly joy, bodily joy, it’s like that, sometimes it passes very quickly, and the joy that a person receives from communicating with god in the church, then this joy somehow turns out that fills

him every day life. why do they ring bells in churches, it is known that bells are a tradition of ringing yes, it was the form of bells that came to us more western, as it were, traditions from the catholic, because in the orthodox, as it were, execution. it was called a beater, from which they also beat plates from the same material of departure, but they were answered by answers to these and other questions in spiritual and educational projects on the tv channel belarus 24. in this information vacuum , there is a need for answers in the soaring air of questions in the modern storm of the new geopolitics, despite the madness of the politician. from neighboring countries. we are obliged to live with them at least in a house in the world of belarus for the purposes and main challenges of the fundamental national interest. belarus in front of the secretariat building is already

reserved for the national flag of the republic of belarus alone is exactly far away you won't leave, because it's important to look for friends with the same interests. there are many economic processes, let's say, that are mutually beneficial. we have already touched on the topic of the pandemic. but, by the way, how do you feel about online training, if there are conditions when we cannot train with a coach in the gym, of course, it is better to choose the lesser of two evils and train online. i personally do not feel very good about these workouts, because as a rule, people do not see how they do not know

how to do the exercises correctly often clients come after long online classes, who have absolutely no equipment. at the same time, they performed good loads, which can damage hmm knee joints, so i would train online in some exceptional cases. today we have a very interesting breakfast, which we will analyze the cottage cheese muffins with berries that we have here. i'm here now i'll be such a bore and i'll criticize some side. we have baked goods here. we used cornmeal cottage cheese, banana. we still have strawberries, which i don't really like here. this is cornmeal. she, of course, has very little fatty fat from this dish, and we

won’t get bad ones, but cornmeal is still a fast carbohydrate, as it has a high glycemic index. it is instantly absorbed in our body. glucose enters the blood in large quantities and causes a high rise in insulin, for example. so what is breakfast. i would do it very rarely, and some holiday sunday lazy days. in order to pamper yourself, but in order to make it more hmm useful, i would not used cornmeal. i would use flour with a lower glycemic index. that is here. i think it would fit, at the very least. whole grain wheat, or you can use rye, or some other options for coarser grinding of flour, then this breakfast would be. yes, it could be called balanced and tasty at the moment. this is a yummy that will simply cheer us up and let's see what else we have for filling berries with cottage cheese and bananas, but

there are no questions for cottage cheese, 5% fat. it's perfect fat content for cottage cheese. and, in principle, cottage cheese is a protein that gives us the necessary, and the elements necessary amino acids to build our body for strawberries. i don't have any questions either. here it is a small amount for joy, and vivacity. as they say, what about the banana here you need to understand. we take such a banana, if we take, for example, uh, an unripe green banana , it will have a fairly low glycemic index, it will, in principle, be quite a good carbohydrate. if we had such a ripe banana, maybe even with some brown blotches, then the glycemic index rises accordingly and this already goes into the category of fast carbohydrates. well, we must understand that among other things. we also rubbed it and added it to the dough and baked it, that is , all these manipulations of ours are mechanical with a banana. they also raised his glycemic index. and what i added to the dish, again, yes,

a little more fast carbohydrates than i would like , and i would advise you not to use bananas in this version. they can be simply cut and decorate our dish without boosting. with this the speed of our carbohydrates. but tea for such a mass, it really suits us very much, because there are a lot of vitamins. but it also carries useful elements, so spark tea without sugar without honey exclusively on the right products class our muffins are ready, i will decorate with cream, and you cut the strawberries, come on and while i do it. share your secret of life harmony in order to be in harmony. i think you need to love yourself. ah, indulge in doing what you love, and as much as possible smile. prepare

muffin batter. pound the cottage cheese , grind half a banana to a state of puree. send one teaspoon of baking powder and vanillin there. so the dough will turn out lush and fragrant. mix all ingredients with banana puree. gradually add flour to the dough, we use corn flour, but it can be replaced with any whole-grain mixture obtained, put it in special molds. remember that the dough will rise so