lyuli-lyuli lyuli, and i am a pit of nastalerites blinok, mittens, oh, damaged mittens, oh, nyanoshans, yama, wounded, one, two, three lyuli.

i still need something, wait, i haven’t promoted everything yet.

breakfast stimulates the synthesis of hormones, which helps regulate the intensity of appetite. after the first meal, the body is satiated for a very long time, so the risk of overeating during the day is significantly reduced. remember

this when you want to skip the main meal, we don’t skip breakfast, and today we will prepare it in a very pleasant company, we will prepare it together with a fitness trainer, a young mother, olesya sharpilova. you can go to stretching, yoga, any movement will help you lose weight, which is unnecessary, that is , you always need to move, movement is life, for a reason, there is this phrase. let me remind you that you should absolutely not buy sprouted garlic, it has a rather peculiar, i would even say unpleasant, taste, and there are practically no beneficial properties in it. turkey meat is a must-have in your diet and on your menu on, i don’t know, a weekly basis. this exercise is called cat, here we use the core muscles, this exercise is aimed at beautiful posture. we will work with our lumbar region. turkey is low-fat, one of the most.

low-fat types of meat, so you are guaranteed a super boost of great health from this breakfast. it’s very interesting what alesya and i will cook for breakfast, because the list of products is very diverse. we will buy everything at once at the hypermarket. first of all, let’s look into the vegetable department, choose carrots, it would seem that it’s complicated, but there are nuances that it is worth paying attention: be sure to evaluate the appearance of the product, give preference to the bright, rich color of the product, such carrots contain more useful substances, they are juicy and sweet. choose medium-sized root vegetables; carrots that are too large are more likely to contain nitrates.

the surface must be smooth, even, without any cracks, damage, black spots or growths. and, of course, choose only hard carrots. choose garlic to choose the freshest aromatic one, look for dry and heavy head, lift it and squeeze it slightly to make sure none of the outer cloves are too soft or dry, the head should be firm and not hollow or dehydrated. let me remind you that you should absolutely not buy sprouted garlic, it has a rather peculiar, i would even say unpleasant , taste, and... it has practically no beneficial properties. be sure to ask where the garlic grew. it is best to take one that grew in a hot climate. now we choose mushrooms. we need

the most popular ones - champignons. first thing pay attention to the color. as a rule, a fresh mushroom will be white, or a beige or brown tint is possible. if the mushroom is very... it is overripe and there should not be any mucus spots. pay attention to the film between the stem and the cap. if it is not there, then this indicates that the mushroom was stored incorrectly for too long, but again this rule only applies to small mushrooms where the cap has not yet opened. the mushroom should have a dense, elastic consistency; when pressed with a finger on... the cap, no dents should form. important criterion choice - smell. fresh mushrooms have a very pleasant smell; there should be no acid dampness. the champignons are perfect, take them and go to the meat department. select

minced turkey fillet. outwardly, it is similar to chicken, but has a darker color. you have to choose. the minced meat is pink in color, a weathered brown color may indicate a low quality product, the smell should be fresh. when purchasing minced meat, of course, pay attention to the expiration date, production date, and storage location. and you shouldn’t buy minced meat in which there is ice crumbs. this indicates that the minced meat was defrosted. the ideal products have been selected, let's go prepare the champion's breakfast. olesya, good morning, i’m very glad to see you in my kitchen today. good morning, masha, i will be very glad to cook the breakfast of a champion with you. olesya sharpilova, a personal trainer, spent 5 years playing

volleyball, 10 years dancing, and is an english teacher by training, but after meeting her future husband, professional athlete ivan sharpilov, life changed 180°. this is how the gym appeared in my life. at first i trained myself, and now i help my clients transform themselves. motto in life: don’t be afraid of anything, take it and do it. looking at our ingredients, i honestly can’t even imagine what we’re cooking today, so tell us what we’re having for breakfast. so, today we will prepare turkey medicine balls with funchose and vegetables and sauce. let's get started. for today's breakfast of champions. prepare funchozu noodles; half a pack will be enough for two. we will make meatballs from ground turkey. you will need 200 g . also prepare carrots, garlic, 200 g champignons, a handful of green peas and green beans. we will decorate the dish

with sesame seeds. olesya, i will help you with everything today, so give out instructions. let you chop the champignons, and i'll do the carrots. come on, first of all i want to congratulate you. because you became a mother, and i just wanted to ask you how your pregnancy was going, because i know that during this entire period you were very active, the pregnancy was going great, yes, i worked out the whole pregnancy, uh, i think that of course, when you are active during pregnancy, it is going very well, you feel great, you like yourself, so sport is the key to everything, but what if you were not physically active? before pregnancy, can i start? well, i personally think that if you didn’t work out in the gym before pregnancy , then starting during pregnancy is basically unreasonable, and it’s probably better to give preference to some kind of yoga, pilates, or something else, not i know, there are

even special, i don’t know, stretch marks for pregnant women and so on, well, how about going to the gym, i think, well, that is anyway, just exercise, let’s say, according to a gentle program. yes, you should always consult with your doctor, do everything strictly according to the recommendations of your attending physician, because everyone’s pregnancies are different, and everything progresses differently for everyone, only a doctor can tell.

perform every morning, these exercises will help you to be cheerful, and fill the pores by doing the heels along with squats. please note. in the position of our lower back, we try, when we squat, to focus on our heels in order to maximize

engage our glutes. for the second exercise, we will lower ourselves to the mat, do a reverse hyperextension, here we will work the lower back, lower back, buttocks and hip battle. so, we lay down on the mat , now we will raise our arms and legs at the same time, trying for three counts. we try not to make sudden jerks, we do everything smoothly, slowly, breathe, don’t rush anywhere, the third exercise is called cat, here we use the core muscles, this exercise is aimed at beautiful posture, we will work with our lumbar region, nowhere don’t rush,

there are tensions in your back, start your morning cheerfully, actively and positively.

i'm done, what's next? and then take up some meatballs, yeah, what is absolutely forbidden

to do during pregnancy? well, in general , it’s absolutely forbidden to lift weights, do abdominal exercises, or squat with heavy weights, and during pregnancy i personally didn’t completely remove the weight until the sixth to seventh month, but it was my personal responsibility, that is, full control of the technique and supervision of a doctor every time. so here we are in any case guided always see a doctor and, first of all, what you did before pregnancy. and in general, you know, during pregnancy there is a very large load on the back, and many girls have swelling, so sports helps reduce swelling so that the back is stronger, well, in general, this is a great way to make pregnancy

very easy, i know that it is very fitball is a good helper in pregnancy, please give me some beans. yes, the fitball helps, at least i haven’t used it, but i took courses, it prepares very well for childbirth, then when the baby arrives, with using a fitball, you can rock him to sleep, thereby reducing the load on your hands. what other recommendations are there? and the most common recommendations, i think, is that you need to move more, walking, since we have a dog, vanya and i walked a lot every day, in addition to the fact that i worked out in the gym, that is, we walked at least 10,000 steps a day, this helps you feel better in general, there is no such shortness of breath, so walking is a must, you will be in resource, you

will be saturated with oxygen, and in principle you need to follow these recommendations not then... during pregnancy, and in everyday life, so what, and as for nutrition, i wanted to ask you if you changed it, because some mothers, well, let’s say, make excuses, i now eat for two, i ’ll lie, if i say that i didn’t change anything, of course i changed, yes, hormones take their toll, somewhere i want to eat more, i counted calories at first, i realized that i ate the norm, and if i wanted to eat... more i understood that these were hormones, i limited myself, so during pregnancy i gained 5 kg, and this is my personal i had the desire, but in any case , over-gaining weight is also very harmful, so watch your diet so that all the nutrients are met, and not just just what to eat, i think it is imperative that the child

does the best, she immediately loses these kilograms that she gained ? yes, i left home from birth. less than what was even registered, in my opinion, that is, well, the maximum weight was the same as it was before pregnancy, even lower. how long after giving birth did you go to the gym? in a month and a half, but this also with the permission of my doctor, because i had a natural birth, it was without complications, everything went great, in general there are two recommendations there, and this needs to be observed, because there are different situations, different births, so this is a caesarean section, so in in any case, you need to orient yourself. so now

i’ll add funchose, but how do you combine training with breastfeeding? i combine it perfectly, since there wasn’t any long break between workouts, for me personally, but in general you need to understand that training is stress, and you also need to focus on your body, you don’t need to exhaust yourself, because there is a chance that it could just have a bad effect, but there are some restrictions, they say you can’t exercise 2 hours before feeding, listen, well, i don’t i know. i heard, but if you are interested in this question, it is better, well , ask a doctor. do i need to wear compression garments for training? and i’m not an expert in this, i don’t know, i haven’t worn it, but you also need to get your bearings, maybe someone needs to remove excessive swelling, some kind of back pain, so you need to guide yourself, perhaps the doctor, too, when you come for an examination, can give you some recommendations. now i

’ll go and salt the water from the fanchoza, and i’ll take a few moments and we’ll fry it with ours. let's talk to you about turkey today; it is believed that turkey is one of the most nutritionally good types of meat that we can use in our diet; in general, in principle, poultry meat is much more profitable. ae is much better than animal meat, since saturated fats, saturated fatty acids are quite small, a large amount of protein, and turkey leader. since there really is a lot of protein in it, if we take it per 100 g, and there are really very few saturated, bad fatty acids. plus to everything, and of course we choose, and as always, the fillet, yes, we don’t

look at the legs, thighs, wings, because there the concentration of animal fats is much higher, and accordingly we remove the skin, yes, since it’s exactly like that in the skin there is a large amount of fat that we don’t need, that is, we work exclusively with turkey fillet, what can be done with it, and since it is... quite tough meat, it is it is advised to marinate in advance and bake or simmer in the oven for some time, but here it is important to understand that in order to get the maximum benefit from our meat, naturally we should not marinate in something fatty or sweets, but we make a lot of them, for example, in honey or mayonnaise, we remove all these marinades, we take from... we leave the turkey for a certain number of hours, after that we bake it, then the meat will give you maximum benefit, great number

of amino acids, essential amino acids, which it is necessary to be present in our diet, turkey meat is a must in your diet and in your menu on a i don’t know weekly basis. olesya, some mothers after giving birth... in pursuit of a beautiful figure , they are trying extremely hard to lose extra pounds, how safe is this, or maybe even on the contrary, is it very dangerous? no, it’s definitely not safe, if you still gained weight during pregnancy, you need not to force the issue, set a goal and it’s better to slowly achieve it, but it will be much better than faster, because if a girl breastfeeding, there can be no talk of any diet. i would also like to tell you about

the kegel exercise, have you ever heard of it? of course, this is generally an excellent exercise after childbirth, it helps recovery, muscle tone and absolutely no one should ignore it, well, this exercise can be done not only by girls who are laughing. and absolutely everyone, yeah, and if a girl wasn’t as active as possible before pregnancy, how can she get into shape after pregnancy, also walking, the more movement the better, you can reverse pay attention to your diet, you can try working out with your husband, you can go to stretching, yoga, any movement will help you lose excess weight, that is, you always need to move, movement is life, it’s not just that, there is this phrase, but... then the baby grows up, you can go to the gym with him, you can use it as a weighting agent, so you can always find a way out if you want, today we are going to look at it, and as

it seems to me, right from the name it’s just an amazing breakfast, these are meatballs with turkey, taryaki sauce and funchose, what do i need here? like? that here right away we even see from the name that we have proteins, fats and, of course, carbohydrates, which we so need to get in the morning before the working day, i like that i chose funchose, it has a fairly low glycemic index and it cooks quite quickly, so this is such an ideal combination for breakfast, an ideal combination of carbohydrates that you can eat quickly in the morning and, as they say , is healthy, here we have mushrooms, turkey, and we also add peas. and green beans, but this is just a super cool combination, all the ingredients are very healthy, turkey with a huge amount of protein, protein that we digest very well, animal

protein, and it is actually digestible almost 100%, that is, you will receive all the essential amino acids, plus turkey low-fat, one of the lowest-fat types of meat, so you are guaranteed a super boost of great health from... breakfast, so what we have is, by the way, a very good combination of cooking, and so i made such a small, small one here, i guess this is just a piece of advice, but here quite a lot of ingredients are fried over high heat, it is possible to use non -olive oil, so as not to heat it to the smoking point, but you can try, for example, avocado oil, it has a smoke point much higher and, accordingly, does not will release a large amount. this is such a very, very small tip for this breakfast, everything else is perfect. mash, let's

add a little sauce. let's simmer the water for a couple of minutes, yeah, so, first of all, chop the carrots and mushrooms, champignons are not worth it. too thin, you simply won’t feel them in the dish. cut the carrots into strips. in a hot wok , first add the carrots and then the mushrooms. next, green beans, green

peas, garlic and spices. fry the vegetables for a few minutes, prepare the meatballs, for this you need to add salt, pepper, add garlic and mix the minced meat, form small balls, use rye flour as a breading, fry the meatballs until golden brown, then add teriyakia sauce, a little water, close the lid and simmer for 5-7 minutes, when everything

is prepared, pour in the funchose... and let it brew for a couple of minutes, add the finished noodles to the frying pan with the vegetables, stir, serve with smithballs, the champion's breakfast is ready, bon appetit! olesya, what great fellows we are, how handsome, i’m sure we got a tasty and, most importantly, healthy breakfast. yes, thank you for your help, and i also want to address our viewers, mothers, and future ones. pregnancy is not a disease, have fun, be active, not necessarily in the gym, be active, athletic, and most importantly healthy, we fully support you, bye-bye.

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