as the boards go, the forest falls, the sun shines, and how our life is formed from these fragments, we want to look at this world differently and discover something new for ourselves every day, this is so interesting to us, because we do it with love, with love for belarus.

this has been said and will be said thousands of times, breakfast is the main meal, especially for those who try to live effectively, the first meal saturates a person until the middle of the day, supporting. you can have a great time in a way that will give your body really what he needs is energy, health and vigor, large zucchini grown in the country can be stored in a dark.

vegetables and fruits, and of course, we will choose the highest quality products in the hypermarket. let's start with the vegetable counters, you should choose small zucchini, weighing 100-200 g and no more than 20 cm long. the skin of the zucchini should be smooth and thin, without damage, dents and scratches. huge zucchini with a thick skin large. number

of seeds inside fibrous pulp overripe. vegetables should be stored unwashed in refrigerator and in a plastic bag and should be stored for no more than one week. but large zucchini that grew in the country can be stored in a dark room. they will lie for several months and until winter. well, of course, in terms of taste, they will be inferior to young zucchini. now we choose apples, for this we use our senses, for starters, touch, what we pay attention to is that 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. do not take giants, they could well have become gullivers due to chemical feeding. 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 will move on to tactile sensations. the apple should be hard, with a strong peel. if the apple is soft, then most likely it is already overripe, or the process of rotting 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 by... now it's brussels sprouts' turn, of course, during the harvest season it's better to choose fresh ones to get the most out of them, but you can buy frozen heads all year round, they remain just as tasty and full of vitamins. when choosing a frozen product , pay attention not only to the manufacturer's expiration date, you want the package to contain as little as possible. and also try to feel

the heads, they shouldn't be too large, otherwise the cabbage will taste bitter. next in line are nuts, we need hazelnuts, they can sold in bulk and packaged, hazelnuts, regardless of the form in which they are sold, must be dry. if there is a coating, 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 nuts in a package, then you can appreciate the quality of the product through a small window, i say small, because nuts do not like sunlight and quickly spoil, the shelf life of the product is several months. so, the choice is made, let's go make breakfast champion. olechka, good morning, i am very happy

to see you in my kitchen today. good morning, masha, i am very happy too. i am happy to be on this show. olga gomolka, founder, director of fitness and dance studios, certified instructor of group fitness programs. she began her sports career with a support group, with cheerleading. she traveled all over belarus with a dance team. author of the project weight loss i can, which has been successfully completed by more than a thousand people. since 2017, she has been bringing clients from belarus to foreign fitness tours. recently, she has become organize such off-site sports events in our country, tell me, what is our champion's breakfast today? this will be one of my favorite breakfasts, we will cook zucchini pancakes with red fish in addition to this we will prepare

a healthy green salad, it sounds very tasty, let's get started, let's get started, for the pancakes prepare one zucchini, onion and garlic, you will need an egg, 100 greek yogurt, four tablespoons of rye flour and 100 g of lightly salted fish. for the salad, prepare 10 heads of brussels sprouts, apple, a handful of hazelnuts, a sprig of mint and basil. for dressing, you will need olive oil, apple or balsamic vinegar, lemon and mustard. olechka, give instructions, i will help you with everything. let's have you make the salad and cook it. it is mainly connected with fitness tours, you are one of the first who, let's say, paved the way for this i know that now your activity is in

this direction, tell us how it all began about your very first fitness tour, the very first fitness tour happened completely by accident, and my trainer... just suggested to take our clients together and relax, and so we went and had absolutely no plans to do this on a regular basis, and after we came back, all the girls from our tour 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 the people, they asked us, let's do more, and that's how our first tour happened, let's now... more about the fitness tours themselves, because as i understand it, it's not just fitness, fitness, fitness, of course, a fitness tour is not only fitness, fitness, fitness, but a fitness tour is traveling training, that is , first of all, of course, we relax, travel, get acquainted, learn something new, a new

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

belarus, and we didn’t even believe that people would be ready to support this, and we announced a tour instead of, probably, then there were the carpathians, instead of the carpathians, we announced a tour of... raslovskoye lakes, and we were surprised, but in 3 days all the seats were sold out, we didn’t even have, we had many more people willing than seats, that’s from that moment on... absolutely, but every time we come on a fitness tour of belarus, we tune in

that we will have wonderful weather, and as often happened, there were bad weather forecasts, but when we arrived the sun was shining there was no rain at all, so we are not afraid that it might rain, of course, we always have a backup plan, a, b, where to train, what to do during the rain, but as a rule, everything is fine with us. in order for your morning to start off cheerfully, i suggest you do the following morning exercises with me, we will have three exercises, at an easy, calm pace, repeat everything movements and your joints, your muscles, your body will thank you because you will feel lightness. cheerfulness, a boost of energy. first exercise: sit in the zset position, and bend one knee in front of you

, bend the second knee behind you, lower your palm down, from this position, push yourself up, lifting your pelvis, pull the entire front line of the body, lower yourself to the starting position, open your arms wide, from this position , tilt to the side, pull the entire... side line of the body and we will do the same with you on the other side, sit down along the mat, stretch your legs forward, we will stretch the entire back line of the body now, and if in the morning you feel this a little - you are still uncomfortable, your muscles are not ready yet. i suggest leaving your knees slightly bent, stretch your legs forward,

take a deep breath, raise your arms up , lower yourself down, touch your right hand, left leg diagonally, do the same on the other side, exhale and if you have enough stretching, do the third bend with straight knees, keeping your back straight. i want to stretch a little in the morning muscles, but also to give them activity and tone, so the abdominal muscles, deep breath in, exhale slowly, smoothly from this position go down. hands behind your head and carefully rise up, and once again supporting

your head with your hands so that the neck is not injured, so that it is comfortable, we go down, and here i already begin to feel how my abdominal muscles are straining, smoothly go down, exhale also rise to... up, do not rush, hands up, repeat each exercise 10-15 once, this complex will take you only 5-10 minutes, but will give a huge boost of energy, vivacity for the whole day. they were born in different

parts of the world, i am tarakanova lyudmila, i have been living in belarus for more than 30 years, i came from russia, from the ancient city of ryazan. tiria is my homeland, i love it very much, but it so happened that i decided to go to belarus, to get an education as a film and television cameraman. something for myself, so i am engaged in the creation of clothes, and it makes me so happy, i am happy that people use my beauty, use ...

who and how helps to make our life better, what scientists are working on today, but it is thanks to it, or rather what is in it , in an emergency situation you can save more than one human life, for the fact that now it is in every car, we say thank you to doctors and of course scientists in the 15th century in japan something like a portable first aid kit appears, doctors carried it on their belts. complex things. in simple language, as well as the most interesting facts: there were tablets, medicines here, except for hydrogen peroxide, i do not see any more vials and blisters, why? the car, in which the first aid kit is located, in summer can heat up to a temperature of 50°, in winter it can cool down to a temperature, including -20-30°. naturally, such

a storage temperature is not provided for in medicines. watch the project, science is near. on our tv channel, and as for seasonality, as i understand it, you do not drive in winter, yes, we practically do not drive in winter, a couple of times these were some warm countries, this year our season lasts from may to september, but i am a little ... thinking about the fact that next year there will probably be several winter tours this year, maybe even in cold belarus there will be such tours with sleds, with skis, maybe we will consider some warm exotic country in order to be a little bit like summer in winter. and what goals, olechka , do people pursue who go on

fitness tours, because well, let's be objective, it seems impossible to me to lose weight in a week. of course , it is impossible to lose weight in a week, and i think that you don't need to do this when you go on a fitness tour, because after all, the goal of a fitness tour is more motivation is more about rest, communication, meeting new people, it’s more about some kind of active pastime, but not about losing weight, and people who go on tours, after the tours they already say, “i went to the gym , i started working out, i started watching my figure, i started looking at life differently, this is probably the goal, to give a person motivation, a push, and of course, i have a deeper internal goal that i pursue on tours, it’s to give people an understanding that rest maybe a little different, the rest can be cool, energetic, driving, without a lot of alcohol, without a lot of

some destructive actions, and indeed we are already proving to our people, they themselves understand this about the fact that you can have fun, you can have a great time, but in a completely different way, healthier and in a way that will give your body what it really needs, this is still energy, health and vigor, so olechka, what do we do next, yeah, and i suggest you now po... dry the nuts, please get busy with the sauce, come on, okay, and you tell me about these people who go on fitness tours, yeah, and in general , completely different people go on fitness tours, but the main mass, the main audience is still girls, women, if we talk about the age category, then of course , girls of 20, 30, 40, 50

and even 60 years old go on my tours, but the main mass, if we take such an average age. it will probably be plus or minus 40 years, if we take the average age of 35-40 years, of course, always in we have men, guys, and children on our tours, but the majority are still girls, do they mostly travel in couples or do singles also travel? 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 have no one... but will i be alone, i'm traveling alone, i'm afraid, and you are all so friendly, you are all so cool, we actually have a lot of such team building things thought out so that all people

come together, everything, of course, always starts with boarding the bus, you are already sitting with someone, with you communicate with someone, you are friends with someone, of course, we always check people into rooms and look at who to check in with who so that they have the same year of birth, and so that there are some advantages, the interests coincide, and this, by the way, happens very often, that people on tours who come alone, they become so close, so close friends that then they come together and even often say: "olya, and they checked me in, now with masha, olya, here we are a pig, we will go together, the girls become so close inside that then they go to visit each other, to visit other countries, even my girls went to visit each other and spent it like this. it's great to spend time together, so we always say: you can't be afraid to go alone, because your loneliness will probably last 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 go alone, mashenka, please add salt and pepper to the sauce, yeah, season the salad when you're done, please cut the fish, well, and i'll start frying our pancakes, come on, tell me about the direction of fitness tours, yeah, which are the most popular, yeah, in general, in fitness tours , all fitness directions are divided into two parts, these are soft directions, easier, light, which includes pilates, yoga, mobility, stretching and active direction, these are functional training, strength, tae bo, zumba, and we always combine these

directions and do it so that people have interesting, varied, and of course, all people have different levels, and there are people who will find it difficult, for example, to tae bo, to zumba, so they choose, for example, pilates, very often we do such parallel training, that is, one site does pilates. the second site does, this year a lot of fitness trainers are traveling with me in the team, four or five trainers on a fitness tour, each of the girls gives some of her own direction, because, for example, i do not teach zumba, i do not teach pilates, but there are instructors who lead this direction, together with them we become such a single organism, such a single symbiosis, and 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 gather in our belarusian tours, this is such a large team,

a large group, and if we talk about foreign tours, then it is somewhere around 15-25 people, this will be my one of the largest fitness tours abroad, there will be almost 30 of us, actually in georgia we are still so big groups were not taken out, so what do i do next? mash, please chop the mint and combine it with yogurt, and i'll finish frying the oat, well, and we'll finally change our dish, we're almost at the finish line,

hello, everyone again, hello, we 're continuing to analyze our recipes, our breakfasts, and today we're analyzing a recipe that's quite controversial for me, i'll tell you why now, and on our agenda are zucchini pancakes with red fish and green salad, i like everything here, probably, except... the fact that i, of course, highly recommend it breakfast add slow carbohydrates so that you have energy to work and stay awake during the day, so that your efficiency is 100% and you really do all the work that you planned for the day, here, unfortunately, in this recipe i do not see slow carbohydrates, when we talk about zucchini, especially if we say that we chopped them, that we then fried them and made pancakes out of them, this implies that we took a vegetable with... 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, proteins, good unsaturated fats, and what omega-3 will give us, what will give us a good hormonal background, 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 for our pancakes we need to cook more buckwheat, to be sure, so a controversial breakfast, perhaps this is a weekend breakfast ... when you got up, you don't have to do anything during the day, you have a lazy day and decided to treat yourself to such a delicious thing, but as a dinner i see this dish as more correct and more suitable. well, mash, we are finishing our dish, i suggest you sprinkle the salad with nuts, and i will serve the pancake with fish and sauce. come on, what beauty!

prepare the salad, for this , cut the brussels sprouts into four parts , slice the apple into thin slices, combine the prepared. ingredients: crush the hazelnuts in a mortar and dry them on hot frying pan without adding oil. classic sauce: mix olive oil, mustard and balsamic vinegar. add chopped greens and a little lemon juice. dress the salad. it is also not difficult to do,

you need to grate the zucchini on a coarse grater, add salt and squeeze out excess moisture, add an egg, chopped garlic, gradually add rye flour, fry the olaty on both sides until done, as a sauce we use yogurt mixed with finely chopped mint. serve the olaty with red fish and nuts. breakfast is ready. call your home champions to the table. what a beauty. i think it will also be very tasty, and of course healthy. i haven't had breakfast, so i can't wait to start our breakfast. dear friends, cook with us and

remember that breakfast. can be not only beautiful, but also healthy.