let's go, a great start, i'm getting goosebumps, i'm yawning,

the morning of a successful person begins with the right thoughts and useful actions. it is best to devote this time to your self-development, positive attitude, and working on yourself. the first hour after waking up is like a litmus test; how you spend it will be how your whole day goes. we will spend this morning with veronica nabokina, an international-class master of sports in sports acrobatics. imagine when you jump. you do

a somersault and open up, and you realize that you have to catch it, i can’t imagine, it seems to me that it’s very scary, me too, it’s terribly scary, i wouldn’t trust it, but she just stood there, jumped and was like, well , catch it, choose bright orange carrots , the brighter they are, the it contains more caratia, we do some backward shoulder rotation, good circles, we warm up the shoulder joints well forward, that protein that people don’t get during the day: you can completely compensate for it with some kind of seafood, it will be very healthy. today we have an asian style breakfast, the freshest and best we'll buy groceries at the hypermarket. let's start with lemon; the shape of this type of citrus can be round, with an elongated stalk or

tip. this is due to the variety of varieties and slight differences in taste . there should be no black spots or spots on the surface of a quality lemon, and the color of ripe fruits is usually uniform. the color of the peel is not an indicator of ripeness, but its shine indicates that the fruit is fully ripe. and of course, pay attention to the smell of lemon, it should be natural, citrusy and without any foreign impurities, choose greens, we need spinach, you know that you should only buy fresh, elastic leaves of a bright green color, they should crunch when pressed, spinach quickly withers, so it’s better to buy the right amount which should be used for food.

if you still bought too much spinach, you can put it in a container with water in the refrigerator for 2 days, but remember that spinach cannot be stored longer, because there will be practically no beneficial properties left in it. spinach is good it can be frozen and can be stored in this form for up to two months. next up is carrots. the first thing you should pay attention to when choosing this shape, it can be oval, cylindrical, conical, but this does not affect the taste, then we look at the size and weight of the root vegetables, the ideal weight for carrots is 150 g, while its length is approximately 15 cm , and the diameter of the widest part is 3-4 cm. choose bright orange carrots, the brighter it is, the more caratia it contains, and also...

how can you determine the freshness of the fruit by the dimple from the tops, they should be green, if they are brown and dry, then the carrots are not the first freshness. choosing cucumbers, when choosing fruits, pay attention that they are not flaccid , too large and curved, the color should be even, green or dark green depending on the variety, the petiole should be a little lighter and hard when pressed. cucumbers can be smooth or pimply, the latter being the most delicious. the products have been selected, all that remains is to prepare the champion's breakfast. veronica, good morning, i am glad to welcome you to my kitchen. hello mash,

thank you for calling me, today we will prepare breakfast of the champion with you. veronika nobokina is an international master of sports in sports acrobatics, a multiple winner of world championships, etc. in acrobatics, champion of the world cup stage, three-time bronze medalist of the first european games of 2015 in acrobatics, winner of the second european games of 2019 in acrobatics, winner of the second european games of 2019 in acrobatics, graduated from the belarusian state university of physical culture, specialty trainer in acrobatics, but today he prefers amateur sports and works as an instructor of group fitness programs. she also works as a nutritionist and helps clients normalize their diet. tell me, what are you and i going to cook today? today you and i will be preparing a rather unusual breakfast, it will be in an asian style, it will be spring rolls with a sea cocktail. i love seafood so i can't wait

to get started, great. to prepare an asian-style breakfast, first prepare special rice paper. you will also need a sea cocktail, 100 g for two servings. will be sufficient. prepare 30 g of rice noodles, olive oil, pogorski spinach and arugula, one carrot, cucumber, lemon, a couple of cloves of garlic and a little sweet and sour sauce. give us instructions on where we will start with you. look, mash, you will now take a cucumber, cut it into the thinnest cubes possible, and i will cut the carrots in the same way. let's get started. oh, in the meantime, tell me about your ideal morning. oh, the ideal morning is probably to get some sleep. have a good breakfast delicious protein breakfast, do exercises, actually, i don’t have any secrets, a simple ideal morning, that’s all , you said about exercises, do you do some kind of intense exercise, or so that the body is invigorated,

wakes up, stretching, no, no, i intensely dislike in the morning, of course, something like that, you know, as slow, calm as possible, because the body is sleeping, it’s very difficult to wake it up. to have a cheerful and productive day, start your morning with a smile and exercise. so, i'll show you a small set of exercises for charging. let's start with rotation of the head, make smooth rotations in one direction, perform about five times to the left. tilt your head, put your hand on your head, it’s better to put your other hand behind your back and don’t put too much pressure on

your head, okay, change it, okay, rotate your shoulders back, good circles, warm up your shoulder joints well forward, put your hand on your belt and reach for your hand in side, stretch out, do a good stretch from one side to the other, the arm stretches well, we feel how our lateral muscles are stretched, put our right leg forward, stretch our arms in front, we stretch the crown of our head upward, and now we draw a semicircle with one hand. one, two, look behind the hand, we try to leave the pelvis in place, okay, we changed sides, put the left leg forward, arms in front of us and continue, one, two, we put our feet shoulder-width apart, now

we will bend forward, stretching our arms , we work only in the hip joint and lean forward. we stretch out behind our hands, our buttocks stretch back, our knees are slightly bent, we stretch out and rise, one more time. okay, now we stay down and we work with our hands, bring our elbows to our body, exhale, we collect the shoulder blades and exhale, okay, we put our legs wider , we slide our hands along our hips, we lean forward and stretch ourselves behind our hands, we stretch the back of our thighs, we stretched. we lowered ourselves down, put our hands on the floor, pulled the right arm up, changed the left one, the arm

stretches well to the ceiling, took ourselves by the elbows and made a small pulsation downwards, okay, we collect the legs with a round back, vertebra by vertebra, we rise up. our exercise is over, have a nice day. veronique, you i just recently finished my professional career, but still, sports acrobatics is a very interesting sport, and let ’s talk a little about this, but first of all, let’s explain to our tv viewers how sports acrobatics differs from artistic gymnastics? oh, to be honest, this is a fairly popular question, in fact , when everyone asks what you do, you say, sports acrobatics, they are like, well, is this this, where on the burden, or are you with a ribbon, this is this? i say, well, like, no, this, well, this is not the same sport at all, acrobatics is different, firstly, in that

gymnastics is an individual sport, you are there alone, you are there for yourself, and acrobatics is a group sport, we always work in the team, we always have - well, i had a women’s team of three, there were always three of us, we have many subspecies there, such as a women ’s pair, a men’s pair, a funny one, where there is a boy and a girl, and there are also men’s fours, where there are four guys. here's how it differs, in that we don't work mainly, we don't have such that we have, a burden, a beam, we work only on the carpet, and we work together, for example, we climb on top of each other, we make pyramids, or we throw a vault, when we take the smallest one and throw him and catch him when he does there somersaults and something like that, why this particular sport, but it happened like this, when i was at school, i came to... the gymnastics coach came to the school class and

said, here you are, you pointed to there are a couple more people with me and he says: if you want, you can come to the gymnastics try, and gave us a business card and said: give it to your parents, i gave it to my mother, my mother said, yes, of course, it’s better than sitting at home, so why not, i went to gymnastics, trained there for probably six months, then it was clear that i’ll go... up, and there they need smaller girls , and the coach says, in principle, she’s good at sports, but she’s not so small for gymnastics, so you can try acrobatics, and my parents sent me to acrobatics, like this my sports started career, although they gave me away just for my health, everyone in the troika has their own task , their own function, tell us in more detail what you did, well, look, since we work in a troika and we all... we naturally have someone bigger

, who is the middle one and the top one, the smallest girl, i was the bottom one and i was the main base that holds the pyramids there, because on the voltege we worked mainly, i’m the middle one, we threw the top one together and caught it, there we worked together, in plan of the pyramids, there i was at the very bottom and kept the whole three, uh, but they often say that the bottom ones seem to have the most difficult task, especially... when they look from the outside, but i always adhered to the fact that the most difficult task is the top one, because they trust their life, firstly, we, secondly, we need to really pull ourselves together, climb up over people, stand on our hands and also complete our task, my main task was simply to give good support and so that she could work comfortably, and her task was - trust us with your life, especially in altege, can you imagine when you... jump, do a somersault and open up, you understand that they are going to catch you, i can’t imagine

, it seems to me that it’s very scary, it’s terribly scary for me too, i wouldn’t trust it, but she just became, she jumped and was like, well, catch it, well, thank god, we always caught it, it never happened that we dropped someone, we naturally took this very seriously, because we ourselves understand that she trusts us with her life, that’s how- then, look, the sport is very spectacular, it really attracts attention, you want to watch it, but this is a very dangerous sport, yes, of course, but in principle, what kind of sport is not dangerous, all sports are dangerous, just like gymnastics, all sports are dangerous and something must be done try. work more carefully, but without injuries, of course, this is not completely avoidable, but what are the typical injuries in sports acrobatics? fractures, mainly fractures and sprained ligaments, this is quite standard, injuries, especially before preparing for competitions, most often it happens that you have some

serious competitions a week before the competition , as luck would have it, you just pull something, tear it. something and god forbid you break something and have to prepare with an injury, just like we had now at the european games, at the second ones we participated in, we prepared, everything was fine, in principle, in a week, in training my partner and i , during the voltege, when we abandoned the girl, the two of us tore our arms and our arm just rose to here as much as possible, and more no, but in a week there are european games, and well, we forced some stress. both ourselves and our coaches, but nevertheless everything worked out and we took first place,

outstanding meats of belarus with a great history. we can obtain abaronial doilitstva from the right-wing architecture. and all for the time period, the round vezhas are very characteristic. they floated to the pharmaceutical economic centers of the country and a zillion extraordinary people. some myastechki, garads, which were previously significant in magdybur, in the attacks, the kali gyrus prahodzila bach, tsi the rest is far away, they have ruined their meaning. geta was a genuine revaluation. chagunka for me. navakolle cultural-asvetnitskiy project architecture of belarus. gety kastsel does not end and ў savetskiy period, kali vyalіkaya kolkastsya temple stratsіla its percapachatkovaya meaning. everyone remembers the 50s, such a knowledge of stalinist classicism. tell the belarusians that you won’t get a chance, because dastatkova will come to our

capital, the prices are on the right side, if you please , as if with your soul, what a geta is. gladzice. on our tv channel. let's go to a journey in which we learn more about the national identity of belarus. our products had earth workers, and this year the beginning of earth work began in uvogule. we have collected all the grains, we have collected all the burning, we have collected all the grains, and of course there is no need for this to be done. let's remember folk traditions. with these glances , hadzili in the huts and abavyazkova garela menavita bagachovskaya candle and the most galoin that is no saint. could not have happened without a traditional musical instrument, such as the belarusian duda. i take the thread and the thread lets me through that's it, back and forth, once again, and i'm going back, let's become participants in the reconstruction of our historical past. this house is over 150 years old, and people here

live here for all these hours and centuries. tsudoўny versh you adkazaў. and for this sake i give you a silver ruble, eight hetes of the ruble ўspamіnae danila mitskevich, the eldest son of kolas, wanted in 1941 as a mascot, watcher of the cultural show project, on tv channel belarus 244. so i’ve almost cut it, i’m also, oh, ready oh great, look, now we need you i’ll take it into a sea cocktail and fry it in oil along with garlic, and at that moment i’ll cook the noodles, yeah, come on, i also wanted

to ask you about your performance, tell me more about your program, what it consists of, well, look , for us... a performance always consists of three exercises : this is a pyramid balance, vaulting, where we throw a girl and catch it, and a combined exercise, where we combine pyramidal vaulting together, in your opinion, what is the most difficult? well , to be honest, for our three there was always the most the difficult thing is vaulting, i don’t know why, but it always went quite hard for us, and we were always more confident in the pyramids, so yes, vaulting was less loved... of our exercises, i repeat, the sport is very bright , but not only the sport itself, also the athletes, well, yes, in principle , our athletes stand out very much, because our costumes are quite bright, due to this our athletes stand out, they are more memorable and more watchable, so well, we also have there are many restrictions, for example, we used to have

it was forbidden to paint your nails with some kind of bright varnish, tattoos were prohibited so that they would not stand out from your swimsuit, so that you would not walk around there and there would be no tattoos on your legs or arms, and before , any voluminous, large hair clips were also prohibited hair jewelry could be removed for this, very flashy makeup could be removed , in fact, we have a lot of prohibitions; we have a rather subjective sport, they can say exactly: i like you or i don’t like you, and anyone can say that that i, for example, didn’t like it and no one can condemn a person and say, like, you’re wrong. by the way, tell us in more detail how the judges evaluate the performance, well , do we have marks for technique for the artist? give me some salt and pepper, here you go, uh-huh, we evaluate mainly how you dance, how you move on the carpet, how well you combine together, how well you

fit together, we have a rating for difficulty, how you perform exercises, what you do, what mistakes you made, what elements you did, how you did them, how high the vaulting was, how clearly it was done. did an athlete stand in a pyramid, for example, look, with us, if you do a pyramid and the top one goes into the special, she gets into a handstand, she must do three counts, all athletes think so 21, 22, 23, only after that she she can change her position, for example, go into a mexican style, bend her legs on top, the same thing, she costs 21, 22, 23, and so every exercise, if she doesn’t get it, she gets removed for it, that’s how so. today we are reviewing another breakfast ; on our agenda are springrolls with a sea

cocktail. what i love about this breakfast is that it's a seafood cocktail. i am always in favor of the fact that if you do not have any allergic reactions or any contraindications, use seafood in your diet, since they are very low in fat and have a huge amount of vitamins, minerals and protein, which is necessary for our body, that is, protein, which people don’t... during the day you can completely compensate for some seafood and this it will be very cool, what i don’t really like here is rice paper and rice noodles, since, in principle, rice has a fairly high glycemic index, taking into account that it is also processed into paper, yes, that is, the structure of the fiber itself has been changed, the chemical the structure of the product itself, that is, the glycemic index here will be very large, very high, it will already be like a fast carbohydrate, and in order to recharge yourself with energy in the morning, yes, of course, i would like to see slow carbohydrates here, and not quick, like a weekend breakfast, this can be if you don’t need to go anywhere, and you want to pamper yourself with some goodies,

but like, for example, a breakfast for a working day, then of course it’s not enough, i would like to add some kind here a side dish of slow carbs, i.e. buckwheat, next to the sprinklers would be great. mash, look, now i’ll ask you to add. lemon juice to the seafood, and i'll mix the sweet and sour sauce with the noodles, come on, our ingredients are all ready, in principle we can start rolling our rolls, for this we let's lay out all the products in stripes, come on! so now very carefully, very carefully, tell us how your composition is formed?

well, initially it is formed already in childhood, the coach begins to slowly look at who is suitable for whom in terms of build, in terms of , i don’t know, hard work, who is good at what, as they say, we choose an athlete from childhood. you start working with them quietly, they give you one girl there, then they give you the top one, and you start working, if you get along, then you get along, i never in principle, there were no problems with my partners , we always had a good relationship and i was always on good terms with everyone and we were even more like sisters, probably even were, constantly together, together everywhere, living together, getting together, shopping together we go to competitions together, we just really had a life, we were always together, and even when we came to the european games for the first time, to the first one, there are other sports

, they’re all here... mostly on their own, individually and themselves, they even laughed somehow at us because you guys in general, go separately, and at that moment we realized that no, so yes, that’s it, that’s great, because you should trust each other as much as possible, yes, you should trust each other as much as possible, you should be on good terms , we must, we must have such, you know, team spirit, we must be together all the time, well, be in good relations, if relationships. bad in the composition, then the work most likely will not work, this happened many times, we noticed that the work did not work, if you have a bad relationship, you you argue, someone doesn’t want to go to training, someone doesn’t communicate with someone, and somehow the work doesn’t work, but we always had a good relationship and the work went on.

almost everything is ready, we just have to fry the rolls, let's get started, don't you regret that you finished with great sports, actually no, because it seems to me that i finished very on time, when we had already won all the medals that needed to be won, competitions , which involved acrobatics, we took part, so no, plus i didn’t go far from sports and switched to fitness, and now i help people get the shape they want, learn how to eat right, and i really like it.

to make spring rolls, first prepare the ingredients for the filling. cut the cucumber and carrots into thin cubes. you need to chop the garlic, fry it in a frying pan and add seafood. don't forget to add salt and pepper and sprinkle with lemon juice. rice noodles are also part of the springrolo filling. boil it, follow the instructions on. mix the finished noodles with sweet and sour sauce, now you can form rolls, moisten a sheet of rice paper in warm water, first place spinach leaves on it, then carrots, the next layer of cucumber, now noodles and seafood, carefully roll the rolls, try not to tear the paper.

and fry them on both sides, it will take you literally a couple of minutes. serve an asian-inspired breakfast of champions on a bed of arugula. bon appetit. look what a great breakfast we had. of course, i don’t cook this for myself every day, but on the weekends you can treat yourself. agree. friends, cook with us and enjoy your meal, bye-bye.