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it has long been noted that how you spend your morning is how your whole day will go, and in order to remain satisfied, happy, cheerful and joyful, you need to try to learn how to start your day healthily and correctly, as a name... let's talk about this with a fitness trainer, nutritionist, olga gomolka. by the way, do you read the ingredients on the labels? i look at the ingredients of the products that i choose, but i don't do it fanatically. natural, high-quality cottage cheese should have white with a creamy, not blue or greenish tint. add music, light, calm or... more intense

, depending on what mood you want to set for the day, at the moment this is a treat that will simply lift our spirits. judging by the list of products, something very tasty awaits us today. we need to buy several types of cottage cheese, bananas, ginger, lemon and even strawberries. let's go choose the best products. one of the best sources of calcium protein for the human body is cottage cheese, it is loved children adults, it helps to lose weight, strengthen bones hair, normalizes bowel function, and is simply an irreplaceable ingredient in a lot of delicious dishes. when choosing. cottage cheese, first of all, pay

attention to its color: natural, high-quality cottage cheese should be white with a creamy, and not blue or greenish tint. oh, thank you! the taste of high-quality cottage cheese should not be sour or bitter, bitterness and acidity indicate that the cottage cheese is already old and begins to spoil, also cottage cheese ... should not be sweetish, because this means that the manufacturer sweetened it to mask the sour taste of the already spoiling product. bananas do not grow in belarus, they are imported from tropical countries, and in order to choose a quality product, you need to take into account several factors. the 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 the banana is well ripened and ready for consumption, but bananas with black spots or gray skin should not be eaten. thank you very much, let's continue our shopping , next in line is ginger root. ginger root can be considered suitable for... consumption, if it is smooth, dense, there are no wrinkles, spots or visible fibers, give preference to long roots, they contain more essential oils and useful elements. the smell of ginger root should be fresh, and the skin

should be thin. to check the quality, you can slightly cut the skin, it should immediately start to smell fragrant aroma. and it remains to buy strawberries, here, of course, the season plays an important role, but for variety you can also buy imported berries. all purchases are done, we go to the kitchen, to cook the champion's breakfast. good morning, dear viewers, olechka, hello, good morning, confidence in today. it starts with what with breakfast, we will actually do this now, we will cook the champion's breakfast. olga gomolka, founder, director of fitness and dance studios, certified instructor of group

fitness programs, her sports path started with a support group with cheerleading, author of the program losing weight i can, which has been successfully completed by more than a thousand people. years has been taking clients from belarus on foreign fitness tours, recently began organizing similar off-site sports events in our country, loves traveling alone to unfamiliar countries, adores extreme sports, jumped from a thirty-three-meter bungee and flew on a paraglider. what are we going to cook today? today we will cook cottage cheese muffins with fruit filling, believe me, they will be very tasty. and healthy. to prepare healthy muffins, you will need 100 g of corn flour, but you can replace it with any whole grain flour. one egg, 200 g of five percent cottage cheese and one banana, it will replace sugar for us. to make the dough fluffy, take a little baking powder, and for

flavor you can use vanillin. for the cream , prepare soft cottage cheese, also five percent and another banana. for decoration, use berries. in our club. and it is better to wash down the muffins with healthy tea, for its preparation you will need a little root ginger, lemon and a sprig of mint. mash, i 'll ask you to cut half a banana into cubes and mash it in a plate, while i 'm mixing the egg and cottage cheese, and after that we 'll combine our ingredients. come on , look, you and i are going to cook something sweet today, i understand that for breakfast you can allow yourself a little more than... for dinner, for example, but nevertheless, how healthy is it, you know, on saturdays i traditionally like to eat something sweet for breakfast, and if you don't do it often, once a week, for example, on weekends, otherwise you can afford it, i want to note that you and

i will have a dessert that is quite healthy, despite the fact that it will be sweet, tasty, it will carry great benefits, and we will add sugar, today we will not add sa... instead we will have banana, we will have berries on top, which will give its own certain sweetness, you can add sugar substitutes, for example, stevia, so that the muffins are sweet. now i add to our mixture. well, we combined our mixture, now i

it remains to add flour, we will have corn flour, but you can use any, whole grain, rice, you can even just make oatmeal at home in ... with the help of a blender. how to eat sweets without harming your body? the question is of course very interesting, because we all know that a large amount of sugar causes a large and sharp jump in glucose in the blood, which is not very good for our health in any case. if we are talking about some minimal doses, that is, we are talking about the fact that once a week i went to a cafe with a friend and somewhere there ate. cake juice, it will not affect your body in any way, but if we talk about the fact that

we eat bars, cookies, chocolates and so on and so forth every day at every meal, snack or at some other time, this of course is very much enjoyed one on one and causes - negative effects on our body, unfortunately, this is true, sugar is very harmful, and all over the world they are trying and the health care organization is the amount of sugar. reduce, what can be replaced eh, at the moment there are really products on the market, which can replace sweets if we want to try something delicious. now there are quite a lot of good - sugar substitutes, one of them is, for example, natural stevia, it is added to various fitness cakes, to some pastries, it can be added to some of your dishes at home in the same way. stevia is safe, stevia also gives ... a feeling of sweetness and does not harm your health in any way, and you can consider such options, as for fruits, here

you must of course choose, first, we must understand that fruits are fructose, which also does not have a very good effect on our body, so a large amount of fruits may even be worse than some tasty treats, because our body is not adapted to absorb fructose in principle, unfortunately, a large amount of fruits will be deposited in fat depots in our liver and around our internal organs, which can, by the way, lead to the same diabetes, that is, for example, fructose as a sugar substitute, and the product is bad, therefore a first, we look at what fruits we eat, it is desirable that these are fruits with a low glycemic index and low calorie content, second, we do not overdo it with fruits during the day, i would say that one fruit in the first half of the day will be quite appropriate in our diet. i would advise you to exclude from your diet such options

as grapes, ripe overripe bananas, very ripe persimmons, and watermelons, melons, dates, figs, everything that is very sweet and has a high glycemic index, mm, to unfortunately, they carry vitamins and good minerals on the one hand, and a large amount of fructose on the other hand, which will negatively affect our body. our mixture is ready, i suggest putting it in molds, oops, let's fill it, about halfway, maybe a little more, come on, and by the way, you read the ingredients on the labels, and i look at the ingredients of the products that i choose, but i don't do it fanatically.

let's get back to your professional activities. and i wanted to ask, i'm not from timid dozen, but nevertheless i know people who are embarrassed to start going to group classes, what advice could you give them, how to motivate a person? most likely, people are embarrassed to come to classes because they are afraid that everyone can 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, he thinks only about himself, and he does not look around, he is absolutely not interested, and that you came for the first time to you something doesn't work out there, the trainer who works with you, you are a professional task , just to help a beginner, including, so there is no need to be afraid to come to the gym, you just need to take the first step and then everything will work out, but remember that there is no need to strive for some ideal, we just come in order to learn, in order to do something... new, so this is a normal process, what you are afraid of, you just need to take and come. well, we have already

laid everything out with you, now we send it to oven for 20 minutes, bake at 180°. so, while the muffins are baking, i'll make the cream, i'll use banana, soft cottage cheese , beat it all with a blender, and you, please, make us some tea, take ginger, lemon and mint, it'll be done... you know, i also wanted to ask you, here's a person who wants to get in shape, wants to have a beautiful, slim figure, should his priority be proper nutrition or sports? and i think that there should be a set of measures, proper nutrition is 70 percent of success, and of course we always need to add sports,

because we will not build a beautiful figure with just the right diet, and in order to... make your body beautiful, you need to influence it in the best possible way. and tell us more about the fitness tours that you organize? about 4 years ago, my trainer suggested that i take a group to turkey. i treated it as entertainment. then we saw that it was quite popular, in great demand among our belarusians and began to take people abroad, there we we train, spend time actively, it's interesting, and we've probably already done 10 such fitness tours, when the pandemic happened, we tried belarus, because turkey, montenegro, the carpathians - all this is of course good, but our belarusian nature, it is quite beautiful, we have been to different places, so this year we are planning a fitness tour specifically in belarus.

now i... i will show you a set of morning exercises that you can do without even getting out of bed. we will only need 5 minutes, believe me, your day after this the complex will be simply magnificent. well, shall we begin? so, the first exercise we will stretch the muscles of the neck, lower the head down, put the hand on the ear and stretch the other hand back to the side. the thumb stretches back, feel how your neck stretches. usually after waking up i really want to stretch my neck and change to the other side, again put the hand on the ear, the thumb, the lower hand looks back, i feel how my neck stretches down, the hand stretches, we will do this several times, with smooth movements we roll the head from side to side

to the side, and with the same smooth movements we bring the hand down and... up, exhale, finish, exhale, now we will include the spine, the chest area, sit in the z-set position, lower one palm down, with the other hand, pull your palms up, stretch out. imagine that there is a glass or mirror in front of you, and you slide along it, lowering, spread your arms, keep them parallel to the floor, thumbs pointing back, take a deep breath again, stretch out to the side, feel how the muscles of your back stretch, feel ease, and we do the same thing for the last time.

we'll repeat the same thing on the other side: change legs, i remind you, this complex can be done sitting in bed, lower your palm down again, take a deep breath, exhale, stretch out, feel how our spine is included in the work, exhale, do these exercises according to your feelings, add light, calm or more intense music depending on what kind of day you want for yourself, what kind of mood you want to set for yourself for the day, we do it for the last time, exhale, good, now we will stretch the entire front surface of the body, this movement will be easy and smooth, again we go into the z-set position, the palm rests down

and we will stretch the body behind the palms, rising up... staying on the knees, deep breath, stretched out, stretched, and here we stretched the entire front surface of the body, lowered down, again arms wide, take a deep breath, stretch, stretch the iliopsoas muscles, the exercise is easy, the exercise is so smooth, it sets an interesting mood, okay, we do it for... the last time and change, that's it the same, repeat on the other side, set the movement of the palm, deep breath in and out, go down, i... felt my back, felt my hands, inhale and

exhale, finish the complex, remember that morning exercises are not a workout, during the workout we increase endurance, strength, morning exercises are needed to have fun, first of all , to charge yourself with good energy. acquaintance with belarusian enterprises and the outstanding results of their work. the enterprise strategy is aimed more at quality and naturalness. this is how we position ourselves on the market. we have such exports. germany, bulgaria, israel, today we are implementing several investment projects

with the aim of increasing the competitiveness of our products, an approach to business that everyone can strive for. all our products, which we produce in our workshop, are tasty , healthy, made 100% from natural raw materials, you can eat. even for children, all food products require the approach of a good, competent, kind housewife, it seems to me that this is so, by at least, i have always set such tasks for myself that what i like, i roughly understand what our consumer will like, watch the project quality mark on the belarus 24 tv channel . we have already touched on the topic of the pandemic,

by the way, how do you feel about online training? and if there are conditions when we cannot train with a trainer in the gym, of course it is better to choose the lesser of two evils, to train online, i personally do not have a very good attitude towards these trainings, because as a rule people do not see how they... know how to do the exercises correctly, clients often come after long online classes, who have absolutely no technique, while they performed good loads, which can damage - joints, knees, so i would train online in some exceptional cases. today we have a very interesting breakfast, which we will analyze, cottage cheese muffins with berries, and what we have here, i will be such a bore here now and will

criticize from some side, we have baked goods here, we used corn flour, cottage cheese, banana, we also have strawberries, what i don’t really like here is corn flour, it is of course very low-fat, we won’t get any fat from this dish... but corn flour is still a fast carbohydrate, since 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, let’s say that i would make such a breakfast very rarely, on some holidays, sundays, lazy days in order to pamper myself, but in order to, to make it more mm healthy, i would not use corn flour, i would use flour with... a lower glycemic index, that is, here i think, at least whole wheat would be suitable, or you can use rye or some other

options of coarser flour grinding, then this breakfast could be called balanced tasty, at the moment it is a yummy that will simply lift our spirits, and let's see what else we have for filling, berries, cottage cheese bananas, to there are no questions about cottage cheese, 5% fat. the necessary amino acids for building our body. i also have no questions about strawberries, there is a small amount of it for joy and vigor, as they say. and as for the banana, here we need to understand what kind of banana we take, if we take, for example, an unripe, green banana, it will have a fairly low glycemic index, it will be, in principle, quite good. but if our banana was really ripe, maybe with some brown inclusions, then the glycemic index accordingly rises and this already

goes into the category of fast ug. well and we must understand that besides everything else, we also ground it, added it to the dough, baked it, that is, all these mechanical manipulations of ours with the banana, they also raised its glycemic index, and what added to the dish, again, a little more fast carbohydrates than we would like, i would advise not to use bananas in this version, they can simply be cut to decorate our dish, without increasing ...

the secret of harmony in life, and in order to to be in harmony, i think you need to love yourself, and pamper yourself, do what you love and smile as much as possible. cook. muffin dough, mash the cottage cheese and grind half a banana to a puree, add one chicken egg to the cottage cheese, add one teaspoon of vanilla baking powder there, so the dough will turn out fluffy and aromatic. mix all the ingredients with banana puree, gradually.

add flour to the dough. we use corn flour, but it can be replaced with any whole grain flour. put the resulting mixture in special molds. remember that the dough will rise, so fill them halfway. bake the muffin in an oven preheated to 180° for 20 minutes. while the muffins are baking, prepare a healthy cream tea. for an aromatic drink, put chopped ginger in a cup, the smaller the pieces, the more nutrients the root vegetable will give. also add a couple of lemon wedges and a few mint leaves. pour boiling water over everything and let it brew for 5 minutes. the cream is extremely easy to make. just beat the banana and soft cottage cheese in a blender.

the resulting mixture. transfer it to a piping bag and decorate the finished muffins with it. add berries on top. now it's time to enjoy the champion's breakfast. the right champion-style muffins and aromatic ginger tea are ready. here's a delicious, healthy breakfast we got and even champions can let you eat muffins. friends! enjoy your meal, bye-bye.

i am belarusian, i was born on this cossack land, where ancient times lived between the forests and the mountains, i am belarus, i am proud that i have this name, for the good glory of belarus in everyone knows it’s not for nothing that i’m belarusian, and i’m happy that matsimov gave me. i feel the songs of my native ones from afar and i feel close, i am a belarusian, and even though today i am small, but i will say, i will be born from a tribe of disobedient people, and i will not tremble with hell.