far from the bustle of the city, here are your roots, your strength, go forward to come to yourself. slow down and enjoy the moment, the elements will tell you the direction, every step, unity with nature, wild, ancient, your own fir tree.

belarus is inspiring, this has been said thousands more times, breakfast is the main meal of the day, especially for those who try to live effectively, the first meal satisfies a person until the middle of the day, maintains concentration and gives energy, and today we will prepare the right breakfast together with fitness -trainer specialist nutrition olomolka, you can spend a great time in a way that will give your body what it really needs , it’s still energy, health and vigor, large zucchini that grew in the country can be stored in a dark... room for several

months, they they will lie down until winter, i want to not only stretch the muscles a little in the morning, but also give them activity, give them tone, i would say that this is a very good dinner, and either, or we need to cook some buckwheat for our pancakes, so that for sure, atoli's grocery list is not complicated, it contains... vegetables and fruits, and of course, we will choose the highest quality products in the hypermarket. let's start with the vegetable counters, choose zucchini that is small in size, weighing 100-200 g and no more than 20 cm long. the zucchini skin should be smooth and thin, without damage, dents or scratches, huge zucchini with thick skin...

a lot of seeds inside overripe with fibrous pulp , vegetables should be stored unwashed in the refrigerator, in a plastic bag and should be stored for no more than one week; large zucchini that grew in the country can be stored in a dark place room, they will lie for several months until winter, but of course, in terms of taste they will be inferior to young zucchini. now we choose apples, for this we use the senses, first the sense of touch, which 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, as well as ideal , uniform paint. don't take the giants, they could easily become goulevers due to feeding with chemicals. the average size is the most.

correct, let's connect the sense of smell: a ripe apple grown without nitrates has a characteristic aroma, then we move on to tactile sensations: the apple should be hard, with a strong peel, but if the apple is soft, then most likely it is already overripe, or the rotting process has begun inside , and also pay attention to the peel, it should be dry, not sticky, this indicates that the apple has not been processed. paraffin or wax. now it's brussels sprouts' turn. of course, during the harvest season it is better to choose fresh to extract from it maximum benefits, but all year round you can buy frozen pumpkins, they remain just as tasty and full of vitamins. when choosing a frozen product, pay attention not only to the manufacturer’s expiration date, but also to ensure that the package contains as much as possible. less crushed ice, and also

try to feel the cabbage, they should not be too large, otherwise the cabbage will taste bitter. next up are nuts, we need hazelnuts, they can be sold by weight and packaged. hazelnuts , regardless of what video they are sold in, must be dry. if there is plaque, you should never buy nuts. the nut should not be dried out, we do not take wrinkled kernels, and of course, focus on the aroma. if you buy packaged nuts, then the price. the quality of the product can be through a small window, i say small, because nuts do not like sunlight and spoil quickly, the shelf life of the product is several months. so, the choice has been made, let's go prepare the champion's breakfast. olechka, good morning, i’m very glad

to see you in my kitchen today. good morning, masha, me too. i'm very glad to be on this show. olga gomolka, founder, director of a fitness and dance studio, certified instructor of group fitness programs, began her sports career with a support group and cheerleading. i traveled all over belarus with a dance team, the author of the weight loss project i can, which more than a thousand people successfully completed. since 2017, she has been bringing clients from belarus on foreign fitness tours. i recently started organizing similar outdoor sporting events in our country, tell me what today we have a champion breakfast, this will be one of my favorite breakfasts , we will prepare zucchini pancakes along with red fish, in addition to this we will prepare

a healthy green salad, it sounds very tasty, let's start, let's start, for the pancakes prepare one zucchini , onions and garlic. you will also need an egg, 100 greek yogurt, 4 tablespoons of rye flour and 100 g of lightly salted fish. for the salad , prepare 10 brussels sprouts, an apple, a handful of hazelnuts, a sprig of mint and basil. for dressing you will need olive oil oil, apple or balsamic vinegar, lemon and mustard. olechka, give instructions, i will help you with everything. and mash, i suggest, let’s do the salad and cook it, and all the ingredients are vegetables and fruits, i ’ll do the zucchini and cook the olali, let ’s start then, yeah, oh, i know that now your activity is mainly related to fitness -tours, you are one of the first who

, say, paved the way to this direction, tell us how it all began, about your very first fitness tour, and your very first the fitness tour turned out completely by accident, and mine... the trailer simply offered to take our clients together and relax, and so we went and had absolutely no plans to do this on some kind of permanent basis, so after we returned, all the girls from our tour, they started asking us very strongly, let’s do more, let’s do more, well, actually , and i always say that we weren’t the initiators, the initiators were people, they asked us, let’s do more, that’s how our first tour happened. now in more detail about ourselves fitness tours, because as i understand it, it’s not only fitness, fitness, fitness, of course , a fitness tour is not only fitness, fitness, fitness, but a fitness tour is travel and training, that is, we are primarily , of course, we relax, travel, get acquainted, learn something new

, a new country, a new place, in addition to all this, we train, how many workouts a day, well, look, there are fitness tours that last only 3 days, it's like... we have a lot of training a day, about 3-4, but people always have the opportunity where to go and what to choose, there are parallel workouts, and there are workouts in the morning, at lunch and in the evening, but if these are long fitness tours that last 7, 10 days, then here we usually do two workouts, this in the morning before breakfast, and then the evening workout to the end of the day, and let’s just dwell in more detail on fitness tours in belarus, it seems to me. the topic became especially mainstream during the pandemic, yes, just during the pandemic, when all our foreign tours were closed, we sat and thought about what people should do vacation, it was somehow a little disappointing that we were all losing the opportunity to meet, and we decided, probably 2 days in advance, and went around

belarus, and we didn’t even believe that people would be ready to support this, and we announced a tour instead, probably then there were the carpathians, instead of the carpathians, we announced here for the braslov lakes and we were surprised, but in 3 days all the places were sold out; we didn’t even have any, we had much more people willing than places, from that moment since 2020, we have realized that in belarus there is indeed you can have a really great vacation, travel, we have a lot of really cool places, cool bases, and a vacation in belarus can be almost as good as a vacation somewhere abroad, well, look, if we take the southern countries, the weather there is still better more stable than ours, yes, yes, how do you cope when it’s raining, i don’t know, wind, cold, well, in fact, the weather in belarus may not be... absolutely predictable, but every time we come to the fitness tour of belarus, we

are getting ready for what we will have beautiful weather, and as often happened that there were 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, and of course, we always have a backup plan, ah, b, where to train, what to do in the rain, but as a rule , everything is fine with us. in order for your morning to start vigorously, i propose to do the following set of morning exercises with me, we will have three exercises, at an easy, calm pace, repeat all movements and your joints, your muscles, your your body will thank you because you will feel light, cheerful and charged with energy. the first exercise is to sit in the z-set position, and bend one knee

in front of you, bend the other knee behind you , lower your palm down from this position, push yourself up, lifting your pelvis, pull the entire front line of your body, lower yourself to the starting position, open your arms wide, from this position , bend to the side, stretch... the entire lateral line of the body, we will do the same 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 , you are still uncomfortable, your muscles are not yet... ready, i suggest leaving your knees slightly bent, stretch your legs forward, take

a deep breath, raise your arms up and lower yourself down, diagonally touch the right hand, left leg, do the same on the second side, exhale, and if you have enough stretching, perform the third bend with straight knees, keeping your back straight. i want to not only stretch my muscles a little in the morning, but also give them activity and give them tone, so the abdominal muscles, take a deep breath as you exhale, slowly, smoothly lower yourself down from this position, hands behind your head and carefully rise up, once again supporting

your head with your hands so that the neck does not get injured, in order to make it comfortable, we lower ourselves down, and here i already begin to feel how my abdominal muscles are tensed, i smoothly lower down and exhale and also rise. to the top, don’t rush, hands up, repeat each exercise 10-15 times, this complex will only take you 5-10 minutes, but will give you a huge boost of energy, cheerfulness for the whole day.

the most tragic thing happened in the history of our civilization in general, the soviet union collapsed, connivance with evil leads to evil growing in full bloom, they were going to build anti-russia out of us, according to the ukrainian scenario... we live in a state of war all the time, informational, yes, it yes, this is a very strong, zombifying war, because any physical war must be prepared ideologically. our opponents were too naive, believing that the departure of coca-cola from tv screens would collapse

state television broadcasting in an independent, sovereign country, with a strong-willed president, with a fairly developed ... economy, no matter what you say, say the project, don’t be silent, don’t miss new episodes on the belarus 24 tv channel. we live our lives, according to our own laws, with their traditions, but why should someone interfere in the internal affairs of our country? they believed that they could enslave russia and seize its resources, a huge market, enormous natural wealth. and they will live for another 300-400 years so that the european to chase a multinational russian, you need to deprive him of his memory of what all previous attempts led to, the cossacks in paris, and these ones, so the monuments must be removed, because these are the conditions of a future war.

today, a huge number of people come to us from different countries, how much they fall in love with our native belarus, they leave with the kindest thoughts about the country, therefore, who wants to live and work, please, markov’s project is nothing personal, watch on the belarus 24 tv channel, and as for seasonality, as i understand it, you don’t travel in winter, yes, we practically don’t travel in winter, a couple of times it was in some... warm countries, this year our season lasts from may to september, but i’m thinking a little about what next year probably there will be several winter tours, perhaps even in cold belarus, these will be with sleds and skis, perhaps we will consider some warm exotic country in order to

spend a little time in the summer in the winter, and what olechka goals are pursued by the people who send: fitness tours, because well we'll do it anyway objectively, it seems to me that it is impossible to lose weight in a week, of course, it is impossible to lose weight in a week, and i believe that this should not be done when you are going on a fitness tour, because after all, the task of a fitness tour is more motivation, it more relaxation, communication, getting to know each other, it’s more about some kind of active time, spending time, but not losing weight, and people who go on tours, after the tours they already... say that i went to the gym, i started working out, i started watching my figure, i started to look differently for life, this is probably the goal, after all, to give a person motivation, a push, and of course i have a deeper internal goal that i pursue on tours, this is to give people an understanding that rest

can be a little different, vacation can be cool, energetic, driving, without a lot of... alcohol, without a lot of destructive actions, and indeed, we are already proving to our people, they understand it themselves, that you can have fun, you can have a great time time, and in a completely different way, healthier and in a way that will give your body what it really needs, which is energy, health and vigor. so olechka, what do we do next? and i suggest you now dry the nuts, please make the sauce, come on, okay, tell me about these people who go on fitness tours? yeah, in general , completely different people go on fitness tours, but the bulk, the main audience are still girls, women, if we talk about

the age category, then of course in my girls, 20 years old, 30 years old, 40, 50 and even 60 years old, go on tours, but the majority, if we take this average age, it will probably be plus or minus 40 years, if we take the average age of all 35-40 years old, of course, we always have men, boys, and children on tours , but the majority are still girls, they mostly travel in pairs, or there are singles too, i think about 30% of people come with a girlfriend. with a boyfriend, with a husband, a couple , probably about 70% of people come alone, this is when you don’t know anyone on the tour, but you decide, you come, and there’s already place, finds friends, but how to make acquaintances? well - this is the main common question among all the participants, will i be alone, so i’m going alone, i’m afraid

, but you are all so friendly, you are all so cool and we actually have a lot of thought out such teambuilding things in order to so that all people unite, everything, of course, always starts with boarding the bus, you are already sitting with someone, communicating with someone , being friends with someone, of course, we always check people into rooms, we look at who, with whom settle so that a has the same year of birth, and for so that, plus or minus, interests coincide, and this, by the way, very often happens that people on tours who come alone, they unite so much, become so close friends that then they come together and even often say: “ olya, they settled me in, now with masha, olya, so vika and i will go there together, the girls are so united inside that then they go to visit each other, to visit" such countries, i even had girls go to each other and spend time like this great time together so we

we always say, you shouldn’t be afraid to travel alone, because your loneliness will probably last about five minutes , and of course, we have a very positive atmosphere, it encourages all people to be friends, communicate, communicate, help each other, so don’t be afraid to travel alone. mashenko, please add salt and pepper to the sauce, after dressing the salad, and when you have done it, please cut the fish, and i ’ll start frying our ola, come on, tell us about the direction of fitness tours, yeah, which are the most popular, yeah, in general, in our fitness tours, all fitness directions are divided into two parts, these are soft directions, lighter, light ones, which includes pilates, yoga, mobility, stretching and active direction, these are

functional training, strength training, taibo, zumba , and we always combine these areas and make sure that people find it interesting, varied, and of course, all people have different levels, and there are people who will have a hard time, for example, at taibo, at zumba. that’s why they choose pilates, for example, very often we do such parallel training, that is, one site does pilates , the second site does pilates, this year a lot of fitness trainers are traveling with me on the team, and four or five trainers are on a fitness tour, and each of the girls gives some kind of their own direction, because for example, i don’t teach zumbo, i don’t teach pilates, but there are instructors who teach this direction, and together with them we get like this... do you gather large groups? this year for some reason i thought that there would be smaller groups than last year, but they are

quite large, about 40-50 people they gather us on belarusian tours, it’s such a big team, a big group , and if we talk about foreign tours, then it’s about 15-25 people, this will be mine one of the largest... from foreign tours there will be almost 30 of us and in fact , we haven’t taken out such large groups in georgia yet, so what do i do next? mash , please chop up the mint and combine it with the yogurt, and i’ll finish frying the pancake, and then we’ll finally put together our dish, oh, we’re almost at the finish line.

hello, everyone again, hello, we are with you we continue to analyze our recipes, our breakfasts, and today we are analyzing a recipe that is quite controversial for me, i’ll tell you why now, but on our agenda: zucchini pancakes with red fish and green salad, i like it here, probably everything except that that i, of course, highly recommend adding slow carbohydrates to breakfast , so that you have energy - to work and stay awake during the day, so that your efficiency is one hundred percent and you actually do all the work that you have planned for day, here , unfortunately, in this recipe i don’t see slow carbohydrates when we talk about zucchini, especially if we say that we ... crushed them, that we then fried them , made them from them, this implies that we we took a vegetable with a low glycemic index, physically worked on it, that is, our

glycemic index increased even more, but in this recipe we have a fairly large number of additional cool ingredients, such as red fish, nuts, yogurt, that is these are squirrels good unsaturated fats, and what omega-3 will give us, what will give us good hormonal levels, beautiful, elastic skin and a lot of vegetables, that is, we have fiber, vitamins, minerals, i would say that this is a very good dinner , and either... or we need to cook more buckwheat for our pancakes, just to be sure, so a controversial breakfast, perhaps it’s a weekend breakfast, when you get up, you don’t need to do anything during the day, you have a lazy day and you decided to treat ourselves to such a tasty treat, but as dinner i i see the dish as more correct and more suitable, well mash, we are finishing our dish, i suggest you sprinkle the

salad with nuts, but i will serve the pancake with fish and sauce, come on, what a beauty, prepare the salad, for this cut the brussels sprouts into four parts pose. cut the apple into thin slices , combine the prepared ingredients, crush the hazelnuts in a mortar and dry them in a hot frying pan, without adding oil, classic sauce, mix olive oil, mustard and balsamic vinegar, add chopped herbs and a little lemon juice.

dress the salad. pancakes are also easy to make. you need to grate the zucchini on a coarse grater, add salt and squeeze out excess moisture. add the egg, chopped garlic, gradually swirl in the rye flour, fry the pancakes on both sides until cooked. we use yogurt mixed with finely chopped mint as a sauce, serve pancakes with red fish and nuts, breakfast is ready, call your home champions to the table, what a beauty, i think it will still be very tasty, and of course healthy, i don’t

i had breakfast, i can’t wait to start our breakfast, dear friends, cook with us, remember that breakfast can be not only beautiful, but healthy. every day we feel millions of emotions, we can be happy, happy, happy, sumavatsy, sometimes our emotions are not good for us, but music, music shows our emotions more important, this emotic force

is lethal for our souls, and about the patriarchs of us, i 'm becoming permanent puzzles are hard to come by. because the secret of music is that i have inexhaustible knowledge... i will express it there, dze razmova you know, music replaces a thousand words.

ivan vasilyevich, how does strength express itself for you? strength is expressed in self-confidence, confidence in the family, confidence in the state in which you live, confidence that we live correctly and that we have a future, that’s probably how it is somehow.