[000:00:44;00] morning is a great time for planning, you have not yet had time to fill your head with unnecessary information, and your phone has not yet begun to burst with calls and messages, so gather your thoughts and write down your plans for

the day, it will not take too much time, but structuring the tasks will help you spend the day really productive. we have breakfast planned and we will prepare it in a very pleasant company, the company of the physical training coach of the youth hockey team of the republic of belarus, alexandra shabanova. well, i love it, really really crossfit is a pretty hard workout. well, yes, let’s also say so, it’s not a woman’s business to carry heavy things, but to each his own, some people like to stretch, as you say, some like to carry iron, minced beef is painted dark red, the smell is pleasant, with a slight milky aroma, become, lean down, jumped, lay down, rose, jumped, up, jumped out, slammed down again immediately,

the richer it is... our menu, the better it will be for your health, because we will get everything, fiber , and rough grain, and vitamins, and minerals, and protein, in general, i think that this breakfast has a place to be, if our layers for climbing are good, we need to buy a certain type of pasta, beef, minced meat, pumpkin, i can probably guess what he wants cook sasha, i suggest you make all your purchases in one place at the hypermarket. so, lasagna is a type of pasta in the form of thin, but quite large rectangles or squares. these dry dough sheets are made exclusively from durum wheat, making them healthier and, in my opinion, much tastier. lasagna sheets come in different sizes,

more. large, smaller, choose what is convenient for you, it all depends on the size of your baking dish. let's move on to the vegetable department. when choosing a pumpkin in a store , you should first of all be guided by the fact that the raft is ripe, with a dense crust, without significant damage and with a dried out stalk. the size and color of the fruit do not affect its consumer properties. undamaged pumpkin can be stored. but what to do with her other half? she needs it well peel, remove all the seeds, peel the core, cut off the skin, cut into pieces and put in a vacuum bag, can be stored in the refrigerator or freezer. we move on to the meat counters, a very important moment, we choose

minced beef. hello, is it possible? weigh the minced meat a little; to make it, you should use only the sirloin part; any byproducts and other parts should not be present in the composition. ground beef is dark red in color and has a pleasant smell with a slight milky aroma. products selected all that's left is to prepare the champion's breakfast. sasha, good morning, i’m very glad to see you in my kitchen today. good morning, masha, i’m very glad that you invited me, so let’s start preparing the champion’s breakfast? come on, alexandra shabanova, physical training coach of the belarus u-18 hockey team, was born into a family of athletes in minsk, her father is a professional hockey player, her mother is a figure skater, she has been passionate about sports since childhood, and

has been involved in figure skating. but his love for hockey took over, today he is engaged in physical training of young professionals, hockey players of the belarus u-18 national team. a considerable background helps to conduct training: studying at bsu fc, bsu and the state university of minnesota usa. in addition to hockey, he enjoys yoga, as well as extreme entertainment; taking the best from life is his motto in life. tell us what we will cook with you today. well, our breakfast is quite hearty; today we will cook lasagna with pumpkin and spinach. quite unusual, but i think sometimes you can treat yourself. let's get started. come on for the lasagna. first turn, prepare a special dough, for the filling you will need 350 g of minced beef, pumpkin, 200 g of tomatoes in their own juice, a little olive oil, onions, 100 g of cheese, we have mozzarella, a pot of spinach and

a few cloves of garlic. for bechamel sauce, prepare a glass of low-fat milk, a tablespoon of butter, oatmeal and a pinch of ground nutmeg . let's send it. this ship is on a long voyage, where do we start with you? then you take care of the pumpkin, cut it into small pieces, add some olive oil and everything stir, marinate in this way, uh-huh, and then i’ll start preparing the bechamel sauce, come on and tell me about your ideal morning? well, my ideal morning is extremely rare, because you are always in a hurry to get ready, when you get up, it’s no longer perfect. morning, in general, i like to sleep longer, then, as they say, you wake up, have a delicious, delicious breakfast, you and i now, and after, well, you can do yoga, for example, or read

literature not related to sports, i’m talking about you i’ll definitely ask yoga again, and when will you’re getting ready, you’re doing exercises together with the hockey players, yes, i usually come, and if , as they say, i’m in a fighting mood, i start working out together with, well, should i say stretching or an intense straight training session? i like a fairly intense workout and more like lifting weights with weights, as they say, but i really like crossfit, it’s quite hard training, in the past there are very famous hockey players, so, well, yes, let’s also say so, it’s not a woman’s job to carry heavy weights , but to each his own,

someone likes a stretch, as you say, some people also like to pull iron, but again, if i go back to stretching, yoga, well , to some extent, probably can also be attributed, because stretching, depending on the type of yoga, involves doing some kind of relaxation, or you can also do power yoga, or acro yoga, let's start our morning with an energetic workout, 10 repetitions of each exercise, we'll start with my favorite exercise, and also the favorite exercise of my hockey players, burpee, and we stand, bend down, here you can either step back or jump off, jumped off,

they lay down, stood up, jumped up on their entire foot, jumped up, slammed, and immediately down again. okay, next exercise, heels under the buttocks, we do a squat, palm rests on palm, squatted, straightened up, squatted a second time, jumped out , when we land, we definitely land in a squat, the exercise is more relaxing, from the plank, adjusted, shoulders over hands, the finger looks forward, we push off from the floor, exhale, go into a dog, who can do this with straight

legs, the main thing is that the lower back is not round, go to the plank: inhale, exhale, dog. start your morning cheerfully, cheerfully and energetically. sash, you are a physical training coach, you coach our youth hockey team, and behind you you have an education in america, bsu fc, and at the same time, you also graduated from biof. why bioffac? but i’ll tell you this, in coaching you need to constantly update your knowledge, learn, at a good enough level so that it is good for your athletes, so at the biology faculty he gave me...

deep knowledge in areas such as well areas such as anatomy, physiology, biochemistry, which in sports universities is not revealed at such a deep level , that’s all, but what did you study in america, sports science, sports, well, sort of a sports direction, mobility, such a fashionable word mobility, in principle the same as in bogu fc, only a little differently, but how did yoga appear in your life? i probably tried it for the first time in america, my neighbor in the hostel invited me to classes, at first i really didn’t like it because then i was like that, you know, strictly gym, strictly iron, and this lightness, this kind of smoothness of everything that yoga gave me, this was not the case, in fact, if you do strength training, you definitely need to

stretch well afterwards and relax, and that’s exactly what yoga gives, and my boyfriend, he’s a hockey player, you know, yes, he plays for dynamo minsk, and i also brought him to yoga, we started practicing at home, at first, and then he started walking take classes with me, study with me all the time, this in fact, it helped in many ways, both to relax and complement, for example, when you do yoga, it’s not only relaxation, it’s also such physical... work, just like with a barbell, only with your own weight. masha, so you understand, there are quite a lot of directions in yoga, there are traditional ones, there are more , so to speak, fitness yoga, and i am more inclined towards the direction of fitness yoga, power yoga, yes, acre yoga, and standard, traditional, such like hatha, uh, what do we also have kundalini there, but kundolini is more feminine, as far as i know, they are like that more relaxing, although... you can, in principle, give hatha yoga, of course, it’s a lot of fun, but

i’m more inclined towards power yoga, akra yoga, it’s more reminiscent of, let’s say, functional work in the gym, but at the same time you do it on the mat you try to maintain proper breathing. so i laid out the pumpkin, perhaps then we

’ll send it to bake, come on. we talk about the most fascinating things from the world of science, this is the most popular drink in the world, and also the most controversial, attitudes towards it change every year, just research confirm its benefits, others refute it. in the 11th and 12th centuries, the arabs noticed exotic plants and began to grow them, which is how coffee began to conquer the middle east. in italy ... it is considered a drink that, without exaggeration, cures all diseases, although the church prohibited coffee. let's share interesting facts. ashes, hooves, eggshells, pumice, from which the very first tooth powder was made. the world saw the first secondary-containing paste only in 1914. we ask the most exciting questions and look for answers to them. we can determine slow or fast metabolisms, based on this, that is, then... we can recommend individually

a specific dose of caffeine per day to a specific person. so what happens to our heart and our blood vessels when we drink a cup of coffee. watch in the science nearby project, on the belarus 24 tv channel . 100 brave guys gathered in our studio, each of them has a question for an adult. we are children, can we be wiser in some ways than adults? i think yes, and even not. but i have no doubt, how can you get on television these days? it's very simple for you good odanna, i like the girl, tell me how i can confess my love to her without words. the heroes of the program will have to open up. i met my husband at sports competitions, we have been living with him for 39 years, what did you like about him? didn't like it at first? we fought at school, including me , in kindergarten, even in my opinion , they separated us into corners, the main task was to honestly answer all the original, and sometimes

awkward, questions. politics is a dirty business, sometimes yes, unfortunately your wife - presidential press secretary? and you are a representative of a television company, which of you is more important? at work or at home? has anyone tried to take advantage of your acquaintance in order to resolve the issue of pull, look at the project 100 questions for an adult on the belarus 24 tv channel . so, now we will add a little nutmeg to our sauce and the bechamel will be ready. what should i do? and please, start with the meat filling. first, chop the onion. yes. oh, now i'll grate the cheese then. yes.

besides yoga, what makes you relax? well, i really like to read, also nature. my parents live outside the city and i like to come visit them and spend time with their pets, walk through the forest, do you have so many of them? yes, we have three dogs, three cats, wow, with my parents, but i also love horses , where my parents live, uh, there are stables, you can do horse riding, it’s also very relaxing, so yes, this view. i really like active recreation, that is, as i understand it, even if you are on vacation, you are not a fan of lazy relaxation, it doesn’t matter for activation, yes, i really love, for example, even if you are going somewhere to the sea, to the ocean , i always have volleyball, long swims, scuba diving, there is always

some kind of pastime so as not to lie on a sunbed, i i read on your social networks that you didn’t even swim with sharks... i really wanted to, but they didn’t let me in, why? and i wanted to go to egypt this year, but due to the fact that some tragic incident happened there, no one was allowed to go to sharcreef, so, well, that is, but would you agree, would you take a risk, oh, i’ve been thinking about it for a long time i dream of this, and in general, how much do you love extreme sports, and i adore it, it’s an understatement, at every baptism we plunge into an ice hole, i also really love, well, probably, bungee jumping, all this, i jumped in a canyon in america, in general there’s a lot of things there, at the age of 7, i probably jumped for the first time, jumped off a cliff, i don’t know , a paraglider, a parachute, as it’s correctly called, not a parachute, but in general, it was very exciting, although i

fell asleep, fell asleep, and hockey players, as far as i know, they you can’t, but it seems like it’s professional and under a contract, if you’re already on the contract, it is often stated that any injury outside, say, the ice rink, and so on, is not paid, and this is very bad, but often it seems to me that they have enough time on the ice, so they have active rest during the season like... then carefully, and if it’s in the summer, then why not. so, then i’ll put our onion in the frying pan now, uh-huh, then you’ll add minced meat and tomatoes to this, and for now i’ll boil the leaves for lasagna, uh-huh, and do you remember your first day of work, when you came to the men’s team, it wasn’t

exciting, in fact, it wasn't at all scary and not hard, just a little, of course there is always excitement from the first job. yes, but i was in men’s groups all the time, so i wasn’t scared at all, but still, you probably understood that you would need to gain authority among the guys, and how did you do it, did your first combat training, maybe yes, drop it minced meat, so i conducted the first training, i specially made it so straight wow, so to speak, so that we would immediately place the nodes in... points, but the guys realized that life would not be raspberries, that even jokes with a girl are bad, yes, yes, yes,

that’s right. well, our lasagna is almost ready, now i’ll lay out the sheets, and i’ll probably already send the tomatoes, do you monitor the nutrition of your charges and in general, do you yourself try to eat right, well, in our team the doctor monitors the nutrition, and i since childhood, my mother taught us to eat right all the time, so how can you say that i pay special attention, no, i just cook from good ingredients, more or less simple proper food, everything, well, that is, fast food, chocolates, soda, you don’t abuse it, well, i don’t abuse it, but

sometimes, of course, you want to. hi, today we are looking at breakfast lasagna with pumpkin and spinach with bechamel sauce made from oatmeal, and i like everything here regarding the ingredients, the question is direct. only to the pasta itself, in terms of the layers of lasagne itself, from which we will accordingly make it, since usually, from experience, this is a fairly fast carbohydrate, cooks quickly and does not carry with it the energy that we would like, so here we need to pay attention directly on what flour our pasta dough is made from, that is, it should be coarse flour, preferably from whole grains, and if our layers for lasagna are exactly like that, then there are no questions at all,

because besides the fact that we get slow carbohydrates, there are also a lot of vegetables, a lot of different greens, seasonings, especially spinach, i’m always, i’m a fan of spinach, i’m always for it if we have it in our diet, so yes, if you have the opportunity to prepare such a breakfast and diversify my diet, and i only for, the richer our menu is, the better it will be for your health, because we will get everything and... and coarse grain, and vitamins, and minerals, and protein, in general, i think that this snack has the place to be, if our layers for climbing are good, well, the minced meat is ready, yes , ready, great, come on, by the way, ours too , let's form our lasagna, then lay out the minced meat, uh-huh, uh-huh, so, not too much do we have a hearty breakfast for a busy day filled with training and

activities, i think that’s the best thing, well, i think that this dish can be prepared for lunch for dinner, and in the morning you try to have a big breakfast or have a snack like that, i try to have a very big breakfast because i know that during the day i may not have time to have lunch and there will only be dinner, so i always try to stock up on everything.. .with everything you need in advance, and are you counting calories? no, i try to approach it intuitively, i don’t think it’s necessary to specifically count calories through an app, like many, i know, fitness trainers like to do this, but if you already know the dish, that’s it, so to speak, then you don’t need to do any additional calculations, you keep the color, proteins, fats, carbohydrates, so that it’s all there? of course, it’s mandatory, if i don’t get enough protein, then i drink protein, but how

do you generally feel about dietary supplements? well, i won’t say that i really love them, i can probably only eat protein, if i don’t get enough protein, but well , maybe some people like it, some don’t, it’s everyone’s personal choice, for others they really are well, they are necessary for health, and if you eat properly and follow everything in color, then it seems to me that you won’t

need dietary supplements. well, our lasagna is almost ready, all that remains is to put it in the oven, i think 30 minutes will be enough. first of all, you need to bake the pumpkin. cut it into small cubes, put it in a bowl, add olive oil, thyme, crush a clove of garlic, mix all ingredients, place on a baking sheet and bake for half an hour, prepare bechamel sauce, for this melt the butter in a frying pan,

carefully add a couple of tablespoons of whole grain flour , then pour in a glass of milk , mix thoroughly, add a little nutmeg nuts, make the meat filling, chop and fry the onion, add minced beef to the frying pan, then... in its own juice, mix thoroughly and simmer a little over low heat, at this time prepare the cheese, grate it, boil the lasagna leaves until half cooked, then then place them in a baking dish and coat with bechamel sauce, then, one by one, lay out the minced meat,

spinach leaves, and baked pumpkin cheese. again lasagna leaves, sauce and another layer of filling. sprinkle grated cheese on top of the lasagna and bake in the oven for 30 minutes. through half an hour, the champion's breakfast is ready. call your family to the table. well, mash, our lasagna is ready. what is our most important ingredient? paste. yes, don't be afraid to eat it for breakfast. dinner, because you definitely won’t get better from it, the main thing is to choose pasta made from durum wheat, friends, cook with us, experiment, remember that breakfast is the most important meal of the day, bon

appetit, bye-bye, bye-bye. how long have you held a book in your hands, flipped through page after page, greedily tasting every word, from all manifestations? human creativity, the most amazing and worthy of attention are books, in books... the thoughts of past times live, the voices of people are heard clearly and distinctly, everything that humanity has accomplished has been preserved, as if by magic on the pages of books, by reading

a person survives centuries, reading ...brings generations together, we value the past for our present. belarus 24. valentin pavlovich, who do you think is now the hero of our