Polina Kitsenko: “In friendship, the ability to share your success is important.” Secret husbands of famous socialites declassified before the public About nutrition during pregnancy

About sport

I have been in fitness since the age of 18. But the desire to try myself in amateur sports manifested itself only after meeting the right coach. In the past, a skier, he offered outdoor training: running and cross-country skiing (fortunately, the ski-roller track in Odintsovo is not far from my house). I have never been in perfect health, but as soon as I started exercising outdoors, I forgot about my arthritis and chronically sore throat.

My first serious start was the ski marathon in St. Moritz, where for some reason I dragged myself after only a month of training, knowing only the style of skiing. As someone who couldn't even walk six kilometers without getting short of breath, I traveled 42 kilometers and never stopped. That's what adrenaline and the will to win do!

I understand that people who follow me on Instagram think that sport is everything for me. In fact, I spend most of my time in the office, which I usually leave at 21:00. And I only go in for sports in the morning for two hours.

About the will to win

In amateur sports, only personal achievements matter. You don't need to compare yourself to others. Everyone has different abilities: someone has a sports background, someone recovers better, sleeps more, and someone works hard and experiences more stress. When competing, it is important not to flirt, because our goal is not souvenir medals, but personal development and maintaining health and beauty.

About triathlon

The hardest part of triathlon for me is open water swimming. You start in a crowd of people with whom you have a contact fight. You never know whether the current will be strong, whether the water will get into the glasses, what the headwind will be. And the wave can also hit in the face or someone can plant a heel in your nose.

During my first start at the competitions in Strogino ten years ago, I left the race. For me it was a terrible tragedy. Due to a sharp drop in air and water temperature, I began to have tachycardia (it was hot outside, and the water was very cold), I was sure that I would suffocate. Now I know how to deal with it, but then I had no idea. It was funny and touching when my husband and my friend Ksenia Sobchak came to cheer for me at nine in the morning. They unfolded a poster with the words “Polina is a champion!”, and already five minutes after the start, when they saw that one of the “white caps” was delayed during the mass start and was not going to continue the competition, they rolled them up with the words: “It looks like this is our. We're turning." When I came out of the water, crying, the coach told me to get on the bike and continue the competition. This advice was very valuable, because I did not give up and reached the end.

The first triathlon was a personal challenge for me: at that time I swam the women's breaststroke with my head up, I didn't know how to ride a bike at all and I was just starting to run.

And the ultimate goal was to complete the Olympic distance: 1.5 km swimming, 40 km cycling and 10 km running. About three hours of continuous work. It took a year to prepare, and before that there was a real small mountain triathlon in Austria, which I completed completely. But all this was an eternity ago, when triathlon communities did not exist and people did not even know what the term “triathlon” meant.

About sports plans

To make it not boring to train, I make a sports schedule for the whole year. Triathlon in summer, cross-country skiing in winter. Now in my mind I'm already opening the ski season.

Most of my trips are a kind of "sports local history". By participating in competitions, I even discover familiar places from a new perspective. For example, in Paris I always run the annual half marathon in March, in October according to the We Run Paris plan. It's great when you go out to the Avenue Opera in the morning, run around the city that belongs only to you, fill with its energy, and then quickly change clothes in the hotel and start a full-time work day. For me, sport is like plugging a plug into the sky, so I recharge.

About sports in the family

In my family, sport is a kind of hygiene and an obligatory part of the day. With my husband and son, we regularly work out at home and on vacation, gradually involving our daughter in training. Lying aimlessly on the beach is not our thing.

I am against tanning, and because of frequent outdoor workouts, I already get a lot of photoload, so I hardly tan on vacation. 30 minutes is enough to equalize the result of cycling and regular jogging. Instead, the whole family swim, go on excursions or shopping, travel. In Tuscany, for example, we always ride road bikes. In the morning we drive 100 km on them, have lunch, take a guide or a car and travel around the cities. And, of course, we do not build our lives around breakfasts, lunches and dinners, although we also love tasty, but healthy food.

A day on vacation never starts with "Where are we going to have dinner?" We are simply not interested.

About #SlimBitchClub

The idea to create #SlimBitchClub (the hashtag is actually a joke) came up while relaxing on a yacht with a large group of friends. Well, what can you do there? Eat, sleep? I am not against such a rest, just like everyone else, sometimes I can lie on the sofa and even stretch my hand towards chips, which, thank God, can no longer be found where I am. But I need to push myself. And on the yacht, I went to train alone, and the girls wanted to join. We made the music louder and started pumping the buttocks and abs. And at some point I say to them: “Do you want to make a trip with a healthy bias?”

#SlimBitchClub is a story about how a group of friends decided to spend time together in a useful way, taking a break from household chores and work duties. When we get married and have children, an absolutely amazing truth is revealed: no matter how much we love our spouses and children, we can only have a good rest in the circle of friends. Therefore, everyone loves bachelorette parties so much, where you can either walk to the nines dressed up, or, conversely, not make up and wear trousers with stretched knees, paint your nails and wait for it to dry.

I just came up with a program to spend time both with feeling and with sense. We can also have time to swim, sunbathe, go shopping, visit museums together, but who prevents us from taking care of ourselves and eating right? All this is easier to do together, because in order to inspire others, you need to inspire yourself, and in order to inspire yourself, you need to be inspired by others.

About nutrition

I remember how ten years ago I showed Ksenia Sobchak a photograph of myself as a 16-year-old. She was terribly disappointed to see that my figure had not changed at all since that time. She thought that I made myself, made a jump over my head to become what I was not born to be.

In fact, I never had problems with the figure and I did not count calories. But I have some kind of shit-detector that stops me when I want to eat too much. Any food, even the most healthy, can be high in calories. Take at least salmon and avocado. The issue is always moderation.

For example, for breakfast and lunch, my menu always has slow carbohydrates that maintain normal blood sugar levels, which means that after three hours I will not fall for sweets. I try to get out of the office for lunch, I usually refuse dinner, having my last snack at 17:00. The only exception is a trip to visit in the evening, where I eat what the owners of the house have prepared, because I respect their work. But at events, I would rather refuse food.

If you eat right five times a week, then because on the sixth or seventh day you had dinner somewhere or ate a ban, nothing will happen, you will not gain weight. Consistency wins in any matter.

I inherited the instinctive power system from my dad. He was always very slender and, without limiting himself in the choice of products, ate small portions when he wanted. But I also have breakdowns: I can sneak to the refrigerator in the evening for Greek yogurt, and in a fit of “sugar madness” I can eat five Korovka sweets or half a can of salted caramel. I'm not a robot, after all.

I do not limit my children in food, but I try to keep healthy foods at home, such as yeast-free or whole grain bread. My son is a gourmet, but after seven he does not eat. Lately, my husband has also been refusing to eat dinner. It's great that they came to this on their own, just watching how I eat and seeing the result.

About dieting

A strict diet is a pre-lost battle with your body. The human diet should consist of 50-60% carbohydrates, 25% proteins and 15% fats. If there is more protein in the body, problems with the liver and kidneys may begin. Everything must be in balance. This is an elementary recommendation of the World Health Organization, and not just another newfangled approach.

I eat everything: white and red meat (I want the latter no more than once a month), fish, chicken. It is important to feel what food suits you and what does not. I stopped eating many foods, because after them it’s hard to train. I do not like pasta, flour, fruits, juices, I do not drink carbonated drinks. All my life I was indifferent to sweets, but now I fell in love with chocolate. But I will never eat dessert or fruit immediately after dinner - I can not stand this terrible state of satiety.

I tried different vitamins and supplements, but by trial and error I settled on spirulina and Omega-6. Every morning I drink six capsules of algae to get all the necessary trace elements.

About sports during pregnancy

Most of my second pregnancy came in the fall and winter. For the first 15 weeks, you can’t train, so my schedule was only walking. From the 15th week, I switched to FPP, but without the static load in the form of planks and push-ups, which increase intrauterine pressure. She also went swimming and cross-country skiing in the winter. Despite the fact that they are much safer than mountain ones, you are not immune from falling. Here it is important to have riding experience, balance and feel confident.

I refused to run: such a shock load is useless during pregnancy. Two weeks before the birth, she left for Munich and walked 10 km in the park every day.

The birth happened on Wednesday, and on Monday I was still walking my ten in the English Park. With this rhythm, I gained nine kilograms during pregnancy.

About nutrition during pregnancy

The biggest misconception is that during pregnancy you need to eat for two! We talked about this with Natalia Vodianova (she gave birth a month later than me). Already in position, I asked her how to keep fit during and after pregnancy, to which she said: “You understand, in fact, a child in the womb needs 40 g of carbohydrates per day, and this is just a couple of apples. That is, the fact that a pregnant woman should eat 3,000 calories, not deny herself anything and succumb to any hormonal desires is nonsense. The more you weigh, the higher the pressure, and this is difficult for both the child and the mother.

Pregnancy was a turning point for me, when for the first time I seriously thought about my diet and set a goal to leave the hospital in "pre-pregnancy" jeans.

About relaxing treatments

Once a week I go to the Russian bath. This is our family tradition. The massage is definitely not for me. I can go only if I need to relax a specific muscle and feel that I have driven myself. I envy those who love wraps. Such procedures are not at all my format, it is painful to lie and think that during this time of inactivity it was possible to move mountains. Yes, and there is no time for them. I even do my manicure at 11 pm at home, when the children are already asleep.

About self love

You need to understand that fashion and beauty assistants are just tools that make us better. The main secret lies in self-love. If you are at peace with yourself and radiate energetic comfort, you will attract people and make the right impression.

Coco Chanel said: "If a woman has not become beautiful by the age of 30, then she is a fool." I would rephrase this quote a little: if a woman by the age of 30 has not understood which products are suitable for her and which ones are better to refuse, then she is a fool. For example, I don't eat pasta or drink white wine, knowing that they make me look and feel worse.

About hair care

I meet with my hairdresser Yura Vavkulin from the salon of Irina Baranova on Tsvetnoy Boulevard once every two weeks. I don't like to waste time on long procedures, so I usually limit myself to updating the color. I don’t strive for experiments either: in my case, style is lost with long hair, and it’s hard to deal with them, they are very thick. Even before official events, I can style my hair myself.

About makeup

My everyday set is mascara, concealer and lipstick. Concealer Tom Ford or the new cream powder from La Mer does an excellent job of masking problem areas. In any weather, I protect my face from UV rays with Cellular Swiss UV Protection Veil SPF 50 from La Prairie. Recently, a couple of favorites have appeared in the Giorgio Armani line: matte lipstick and pencil. I complement the natural color of the lips with smoky eyes, and a bright red shade of lipstick with light eye makeup. Alternatively, I can apply Dior's Addict Lip Maximizer Collagen Active gloss, which cools the lips nicely.

Cellular Swiss UV Protection Veil SPF 50, La Prairie; concealer Concealing Pen, TOM FORD; lip gloss Addict Lip Maximizer Collagen Active, Dior.

I resort to the services of professionals only before events or filming. Make-up artists Andrey Shilkov, Savva Savelyev, Agnessa Ilyina from Chanel have no equal. But more often I paint myself because of lack of time.

About facial care

Regular outdoor workouts have a positive effect on complexion, but negatively on skin condition. Running and functional training are dehydrating, so I constantly monitor the water balance, drink plenty of water and coconut water. The latter, by the way, can always be found in my car. Coconut water is a natural isotonic that contains natural trace elements and salts, replenishes the salt balance. 300ml post-workout is my daily ritual.

I often talk about the importance of UV protection. All because I experienced all the "charms" of the appearance of pigmentation due to regular exposure to the sun. Now I wear high SPF protection in any weather. If these problems could not be avoided, you need to save yourself with ZO®Medical creams and serums from Zein Obagi. They perfectly align the face and avoid the laser. Keep in mind that these are very strong medications, so it is better to consult a dermatologist before using them.

Brightenex™ Corrective Cream 1.0% Retinol; Ossential ® C-Bright Serum 10% Vitamin C; Invisapeel™ Intensive Resurfacing Peel, all ZO®Medical by Zein Obagi.

In winter, I definitely use La Mer nourishing creams. Other favorites include Aesop's Bitter Orange Astringent Toner and Parsley Seed Anti-Oxidant Eye Cream, Biologique Recherche's P50W Lotion and ADN Elastine Marine Collagène Marin. I am also a fan of La Prairie: Sérum Eclat Caviar Nacré and Cellular Radiance Perfecting Fluide Pure Gold are my favorites.

Bitter Orange Astringent Toner; Parsley Seed Anti-Oxidant Eye Cream, all Aesop.

Lotion P50W Phase d "Initialisation, Biologique Recherche; ADN Elastine Marine Collagène Marin face cream, Biologique Recherche; Sérum Eclat Caviar Nacré cream, La Prairie; Cellular Radiance Perfecting Fluide Pure Gold fluid, La Prairie.

Skin problems are handled very well at the Rosh Medical Center, where I have been going for about 17 years. Lyubov Andreevna Khachaturyan is the queen of problem skin, it seems to me that she saved absolutely the whole of Moscow. The specialists of this center make creams themselves: sticky, unpleasantly smelling, but very effective.

Sometimes I look into the "White Garden" to Oksana Lavrentieva. The cosmetologist Natasha Rodina works there, who makes excellent massages. It is a pity that there is often not enough time for a course of such procedures. I would like to be able to visit her more often.

Interview: Margarita Lieva
Text: Julia Kozoliy

Entrepreneur Place of birth Aleksandrov Instagram @polinakitsenko

Russian businesswoman Polina Kitsenko is best known as the owner of the Podium fashion chain. We can say that the woman stood at the origins of the fashion industry in modern Russia. A public person can often be found at social events in the company of celebrities. Polina's friends include Ksenia Sobchak, Natalya Vodyanova, and recently the singer Cher. Kitsenko is involved in charity work, is seriously interested in sports.

Biography of Polina Kitsenko

A woman is very successfully silent about her age. The date of her birth cannot be found even in omniscient encyclopedias like Wikipedia. It is known that Polina was born in Alexandrov, Vladimir region. Her father was an official and held a high position in the prosecutor's office. In elementary school, his daughter dreamed of becoming a geologist.

At the age of 11, the girl moved to the capital with her parents. Already in Moscow, Kitsenko graduated from an English special school and, on the advice of her father, entered the then new university - the International University. Upon graduation, Polina received a law degree.

In her student years on exchange, she came to America, which made a strong impression on the girl. Then, in 1991, Kitsenko began to wear things that were real chic - Reebok sneakers, Lee jeans. According to the woman, she herself developed her taste for things.

For the first time after university, the girl worked in a serious position in a bank, dealt with plastic cards. From the age of 18 she was fond of fitness and in one of the halls of the World Class club she met her husband, Eduard Kitsenko. The man owned the Podium company and one store. Despite his unwillingness to work with his wife, Polina was able to take an important place in his business.

The woman was engaged in self-education in the fashion industry, learned all the subtleties and wisdom of doing business. Thanks to her efforts, a network of stores opened throughout the country. Over time, the first Podium Market was opened, that is, a boutique focused on a wider range of customers. In the clothes of foreign and domestic designers, purchased in P. Kitsenko's stores, you can see celebrities. The woman herself often attends social and charity events in the company of her friends Ulyana Sergeenko, Ksenia Sobchak, and much less often in the company of her husband, who is reluctant to go there.

#PrayForParis: the stars condole with the victims of the terrorist attack in Paris The most athletic bodies of Russian stars

Today, one of the most athletic domestic business women celebrates her birthday. Polina Kitsenko, who was at the forefront of the fashion industry in Russia, is the creative director of Podium. At the same time, fashion is not her only passion and professional field of activity. The main hobby of one of the most famous domestic business women is sports, which Polina approaches with special passion. Especially for the site, she revealed the secrets of beauty and talked about what shapes her lifestyle.

PHOTO Nikolai Zverkov

I never go outside without SPF 50. This is a side effect of my active lifestyle. The skin must be protected - this is the main rule of beauty.

For daily skin care, I choose creams and preparations created at the Rosh Medical Center. Of the cosmetic brands, I prefer the Nu-Derm line from Obaji.

I believe that a good mood improves the appearance. This is the real secret of attraction. Without it, not a single “written beauty” will be interesting. The sparkle of the eyes is the main thing, everything else is secondary.

My favorite beauty brands are M.A.C, Chanel, Tom Ford. I paint myself. But I have the best teachers - Andrey Shilkov and Elena Krygina.

My beauty icon is a model. She always looks amazing. And this is not only because she is insanely beautiful - it is also about incredible energy and inner beauty.

For the services of cosmetologists, I turn to the ROSH Medical Center and the Bellefontaine clinic - for me this is a real beauty mecca, where they solve any problems.

I am comfortable with plastic surgery. If you really have a problem and it can only be solved by surgery, then why not? The main thing is that the passion for plastic does not turn into an obsession.

My biggest beauty disaster happened when I dyed my hair a dark color that didn't suit me. Since then I have not experimented.

Ideologically, sport is my religion, but at the same time it is the same daily ritual as, for example, the habit of combing your hair. Without physical activity, the day cannot be complete. I do sports all the time and everywhere. I do not have to persuade myself, sport for me is a great pleasure.

In winter I do cross-country skiing, I run amateur competitions, marathons. In the summer I prefer triathlon (swimming, cycling, running) and road biking. In the off-season - Nordic walking and roller skiing.

Self-discipline is my main healthy habit. Here I am flint. I'm afraid of myself.

If we formulate my five beauty secrets, then they look like this:

Outdoor sports at any time of the year and in any weather. The result is a firmer and healthier complexion.

Good mood, which gives a sparkle in the eyes.

Rosh Medical Center, which is responsible for the condition of my skin.

Personalized cream powder created for me by make-up artist Andrey Shilkov.

Make-up according to the list of make-up artist Elena Krygina adapted for me personally.

Polina Kitsenko is a Russian businesswoman who owns a chain of fashion boutiques and a popular healthy lifestyle activist. The woman started her business at the beginning of 1994 and today she occupies a place among the key figures in the Russian fashion business.

Childhood and youth

Polina skillfully hides her age, so the exact date of birth cannot be found on the Web. According to some reports, Kitsenko was born on April 14, 1975, but Polina did not give official confirmation of this information.

Businesswoman and socialite Polina Kitsenko

The family lived happily - the girl's father worked in the prosecutor's office. Polina is from Alexandrov, a city in the Vladimir region, but when the girl was 11 years old, her parents moved to Moscow. In the capital, Polina graduated from high school and, on the advice of her father, studied to become a lawyer, although as a child she wanted to become a geologist.

The girl studied well and came to graduation with a red diploma. During her student years, she entered a student exchange program and got a chance to study in the United States. America impressed Polina - the country was strikingly different from Russia during perestroika.

The future business lady was especially impressed by the local fashion - at home, the only way to dress brightly and unconventionally was to sew on your own. With her from the States, the girl brought branded jeans and sneakers that were rare for Russia then.

After returning to Russia, Polina worked for 2.5 years in the departments of payment cards in commercial banks. Fitness became the girl's hobby during her studies, and thanks to the sport, Fields met her future husband, Eduard Kitsenko. The couple met in the hall of a sports club, which both attended.

Business

Edward turned out to be a businessman, even then the man owned the Podium company. Inspired by the example of her husband, in 1994 Polina opened the first clothing store in her biography, which she named similarly - "Podium". At first, the business required a lot of effort and gave almost no return.

Polina Kitsenko with Karl Lagerfeld

The girl literally had to do everything from scratch - follow fashion trends, look for ways to import things into the country. Often it turned out that she had to go for the goods on her own.

However, the work brought results, the business gradually went uphill. This gave Kitsenko the opportunity to expand and make the boutique a chain store. The next step was the opening of Podium Market - a store designed for a wide range of customers, not celebrities. This was the main goal of Polina's work in the fashion industry - to make fashionable clothes accessible to the common man.

In an interview, Kitsenko admitted that she is a tough and demanding boss, but not a tyrant. She demands a lot from subordinates, but at the same time she is tolerant and able to give a person a second chance, especially if he admits a mistake. But the businesswoman does not tolerate excuses.

Personal life

Polina has been a happy wife and mother for many years. The woman does not stop saying that Edward has always been a reliable support for her in everything - from everyday life to business.

Two children grow up in the family - the eldest son Yegor and the youngest daughter Antonina. That part of her personal life that concerns home, Polina does not advertise.

Kitsenko is a famous socialite. Among the friends of the businesswoman Ksenia Sobchak, and Ulyana Sergeeva. Polina participates in charity, attends related events. A husband rarely accompanies a woman on such outings - Edward is not attracted to public life.

According to the businesswoman, home is the most important thing in life, a place where you always want to return. Moreover, the style and design of the house was thought out not by Polina herself, but by her husband. Eduard is not a professional designer, but, according to his wife, he has good taste. This is also confirmed by the fact that the initiator of Polina's famous hairstyle was her husband, who advised the woman to make her haircut a little shorter.

An important part of Polina's life is health and everything connected with it. Kitsenko is the owner of a model height of 181 cm, and the weight of a woman does not exceed 60 kg. After the birth of two children, proper nutrition and constant physical activity help maintain this shape.

Polina Kitsenko now

Healthy lifestyle for Polina is the basis of the worldview. The woman continues to run a fashion business, but outside of this sphere, her life is connected with sports and healthy eating. Kitsenko blogs at "Instagram", she has more than 500 thousand subscribers, most of the photos are somehow related to physical development.

Polina's main passion is running. The woman participates in marathons in different cities and countries, and in 2015, together with Natalia Vodianova, she organized her own. Polina organizes the Running Hearts charity run every year. The funds raised go to the Naked Heart Foundation, which helps children with special needs. Now the marathon has merged with a similar event of Sberbank and is taking place in 54 cities.

Polina Kitsenko opened a sports club in 2018

In 2018, Kitsenko launched new projects - her own sports studio and a tourist fitness program, in which you can visit different countries in parallel with training. Polina herself calls such tourism with humor sports local history.

If you still can’t force yourself to go for a run, start pumping abs, eat right and enjoy life every day, then our selection is for you. We have chosen celebrities who lead a healthy lifestyle and inspire others!

Sati Kazanova, 34 years old

Photo instagram.com/satikazanova/

Singer Sati Casanova's path to a healthy and conscious lifestyle began more than 10 years ago. Then, for the sake of interest, she decided to do yoga. A few months later, interest grew into something more: the girl unexpectedly stopped eating meat, began to read spiritual literature, and later received a certificate as a teacher of the practice of Simply Meditation (“Simple Meditation”). It's just that it's quite difficult to sign up for a lesson with a celebrity. Due to the busy tour schedule, Sati does not have the opportunity to work with everyone. But she regularly maintains social networks: on Facebook she shares interesting articles, and on Instagram she writes her thoughts and discoveries.

Lifestyle of Sati Kazanova

Food. The singer starts the morning with one or two glasses of water, and after 2-3 hours she has breakfast with porridge with dried fruits, nuts or herbs. Her favorite dish is green buckwheat with quinoa.

Sati also adheres to nutrition according to the Ayurvedic system, having determined her type of dosha.

“I pepper everything that comes my way! Witnesses of this action are always in shock, they say, how can you pepper porridge, jam, honey and other dishes? And I'll tell you: IT IS POSSIBLE! It is very tasty and spicy. And in general, according to Ayurveda, a person is fully saturated with food when all kinds of tastes are present in it: sweet, salty, sour, bitter, spicy, astringent. And it is important to keep a balance between tastes, as they give a certain state and mood to a person. For example, now I eat millet porridge, slightly salted, transverse, with slightly sour dried apricots and sweet dates. And the bitter taste is provided by coffee with cardamom, brewed in a Turk.

Yoga.“For ten years now, yoga has been a very important part of my life. Naturally, I heard about yogis before, but it’s one thing - some magical stories about people sleeping on nails and walking on broken glass, told on TV, and quite another when you yourself decide to try what yoga is. And then you fall in love with her forever.

Sati is engaged in atma kriya yoga, and more recently, aerial yoga (or yoga in the air).

Victoria Bonya, 36 years old

Photo instagram.com/victoriabonya/

“I have long wanted to try the raw food diet. And so, today is already the fifth day ... It sounds like a little, but it didn’t happen in one day ... (By the way, there was more fear than difficulties.) At first I completely excluded red meat, ate fish and chicken, and after two weeks I switched already on vegetarianism, and only then a raw food diet. From the first thought about the raw food diet until today, it took about a year! My diet will be at least three to four months ... By the way, many people think that raw food is very monotonous and boring, but this is not true!

After finishing the diet, Victoria admitted that she began to feel much better: her back pain disappeared, she began to sleep less and manage to do more things, and her skin also improved.

Sport. Victoria is sure that you need to fight laziness, work on yourself and force yourself to play sports.

“Do you think I really want to run in the morning? But no! How do I deal with laziness? Only a kick in the ass helps!”

Victoria is also sure that a headstand, or rather, shirshasana, helps her to maintain beauty and youth.

“Shirshasana is one of the central postures of hatha yoga. In ancient yogic texts, shirshasana is called "the king of all asanas." This is the best of the inverted poses, it completely enlivens both the mind and the body. Sirshasana is one of the most strengthening asanas of all asanas and varies in difficulty (for example, headstand with support is the easiest level, headstand with support on the forearms is the average level of difficulty, etc.). Sirshasana awakens the dormant abilities (potencies) of the mind and body. Inverted asanas are considered the most stimulating for mental activity, as they physiologically change the circulation of fluids in the body. Sirshasana increases the flow of nutrients to the head. The mind of a person begins to flourish, memory, vision, speed of understanding improve. The rush of blood to the brain cells renews them, improves their work, honing the mind and clarifying thoughts. With the daily practice of shirshasana, a general rejuvenation of the body occurs. Improves blood supply to the vessels of the face and head; as a result, the skin and hair receive additional nourishment. To perform this asana, one must have a high degree of physical fitness, the ability to concentrate and control one's body. At the initial stage of development, acrobatics are very helpful. ”

Gisele Bündchen, 36

Photo instagram.com/gisele/

Brazilian supermodel Gisele Bündchen stopped going to secular parties a few years ago, and in 2015 she completely left the catwalk. However, interest in her person did not decrease. On the contrary, the celebrity has even more fans. All lovers of yoga and enlightenment began to subscribe to her page in the microblog.

The fact is that Giselle practices hatha yoga and meditation, and also travels to India and communicates with spiritual teachers. As a result, her Instagram is like a book of wise thoughts about life with beautiful photos of nature, animals, food and asanas.

Lifestyle of Gisele Bündchen

Food. The model has long excluded meat, flour and sweets from her diet. She eats 5-6 small meals a day, drinks plenty of water and smoothies.

“Food is good, but when you eat unhealthy foods, you are just fooling yourself.”

Vera Brezhneva, 34 years old

Photo instagram.com/vbdiary/

Singer Vera Brezhneva often repeats that her beautiful external data is not only a gift from nature, but also a lot of work on herself. And more internal. She is sure that only a positive attitude towards life and love for all people helps to look fresh and young.

But no one canceled proper nutrition and exercise! On her Instagram page, Vera talks about how to overcome hunger, what to eat to lose weight, how to build abs and buttocks, and much, much more.

Lifestyle of Vera Brezhneva

Food. The singer eats several times a day in small portions.

“You can’t allow a strong feeling of hunger. Always have a snack on hand. It is by feeling hungry often that the body begins the process of accumulating fat in case of the next hunger strike.

She also does not eat sweets and bread (or only in the morning) and does not drink with meals.

“The liquid dilutes the concentration of gastric juice, which then interferes with the proper absorption of food. Plus, the presence of liquid stretches the stomach exactly to the volume that you drink liquid. You need to drink before meals, 15-20 minutes or 20-30 after! This applies to water, juices, fresh juices, and tea.”

And of course, no food at night!

“You can’t eat at night. There are people who say that I eat and nothing! First, this is an exception. If you have that, great. For most, this is harmful and fraught. Ask any doctor, the stomach should rest at night, not digest food. Therefore, you need to eat a few hours before bedtime so that he has time to digest the food. The heaviest food is digested from 4 to 6 hours. So let's look at ourselves. I mostly eat light meals, so I finish dinner 4 hours before bed. At night, the body rests, and in the morning it pleases a flat tummy. They say that I can not eat at night - this is a habit. Any habit ceases to be one after 21 days. Try not to eat at night for 21 days - you won’t feel like it on the 22nd. ”

“The most important thing is self-love. We do not force our body with nasty things. We love ourselves, we feed tasty and healthy, we don’t overfeed, we don’t kill. We must control our desires, not they control us!”

Sport.“Mom Vera works hard and is very busy. But if she has an hour of time, she goes to play sports.”

“A few of the most important rules for keeping fit are: a) exercise regularly! Only regularity gives the right result; b) practice even when there is no time (option - a three-minute plank); c) to study at a time when it is convenient, when it is, not to put it off for later; d) engage in the sport that brings maximum pleasure. We need to find him. Exercise should not cause antagonism. Let it be fitness, gym, yoga, dancing, swimming, Pilates, cycling, whatever you like. Any sport is movement, and movement is life.”

The singer most often trains at home or on tour at the hotel. And she records her favorite sets of exercises on video and uploads them to the microblog.

“We filmed for you another set of “Rezinochka”. It can be bought at any sports store, inexpensively. Tie to the leg of a sofa / table / battery, etc. Each exercise 10-12 times. For each leg. If steps to the side, then 10-12 steps in each direction. I do this: one exercise on both legs, the second on both, the third on both sides. This is one approach. 1 minute break and next set, 3 sets in total. Takes 15 minutes."

Gwyneth Paltrow, 44

Once actress Gwyneth Paltrow said that she never worries about her age: “Why should I worry if every year I become wiser, and my body is in no way inferior to the figure of a 22-year-old striptease dancer.”

Gwyneth's ideal body is the result of an active lifestyle and proper nutrition. By the way, she received knowledge about all this from the best trainers and nutritionists in Hollywood. So you can trust her!

Gwyneth Paltrow lifestyle

Food. Aktria eats meat, bread, and chocolate. But in moderation.

“If I constantly limited myself in products, I would go crazy. If I really want to eat a hamburger, I will. But then I’ll definitely go to the gym.”

However, once a month, Gwyneth arranges a detox for her body. These days she eats light soups, drinks smoothies and water.

Sport. The celebrity goes in for sports several times a week with the famous Hollywood fitness trainer Tracy Anderson (by the way, her video can be found on the net). The Tracy method involves alternating aerobic and strength training in one session. She pays special attention to the study of the press and gluteal muscles,

In addition to fitness, Gwyneth skis and snowboards, runs, swims and loves tennis.

Photo instagram.com/gwynethpaltrow/

Cindy Crawford, 50

Photo instagram.com/cindycrawford/

90s supermodel Cindy Crawford doesn't seem to change since the start of her career. At 50, the figure of a celebrity is still as perfect as at 20. For this, she can thank sports training, which she does not miss to this day.

It remains for us to follow the life of Cindy in the microblog, be inspired by her photos and carefully read interviews with recommendations on proper nutrition and sports.

Cindy Crawford lifestyle

Food. The model adheres to the Mediterranean diet, which includes fresh vegetables and fruits, low-fat dairy products, fish. Between breakfast, lunch and dinner, she snacks on nuts and dried fruits and tries to never feel hungry.

“I snack between breakfast and lunch and have an afternoon snack at 4 pm, so I never pounce on food like a hungry wolf. I am sure that if you are starving, then your body will try to save all the bad fats from the food you eat and store them in reserve.

Sport. In the days when there were no social networks, Crawford released fitness workouts: in 1992 - "Cindy Crawford: The Secret of the Perfect Body", in 1993 - "Cindy Crawford: How to Achieve Perfection", and in 2000 - "Cindy Crawford : A New Dimension".

Surprisingly, these fitness programs are still popular today. And no wonder. Each of them presents the optimal set of physical exercises for all muscle groups.

“As a rule, I try to do workouts 2 times a week - 30 minutes of walking on a treadmill with an incline, and then with the help of dumbbells I work out individual muscle groups: legs, buttocks, abs, chest, biceps and shoulders. The most important thing is regularity.

Polina's microblog is a collection of tips for everyone who, like her, leads a healthy lifestyle or is going to do so.

Polina Kitsenko's lifestyle

Food. Every morning, Polina starts with a glass of warm water with lemon, only then - breakfast. Most often it consists of smoothies, cereals, green tea.

"My breakfast: 1. Smoothie (banana, a cup of water, a cup of frozen strawberries, a stalk of celery, a branch of parsley, a spoonful of linseeds (live omega-3-6). 2. A little buckwheat with a spoonful of manuka honey (I try to eat it in a teaspoon in winter spoon in the morning, it has an antibacterial and antiviral effect) 3. Green tea with fresh mint and lemon.

At the same time, Kitsenko does not go on diets and does not advise anyone. Instead, she suggests sticking to a balanced diet.

“People often ask me what I eat for lunch. Here's an example of the perfect lunch. Buckwheat noodles with shrimp and vegetables. First, I am categorically against diets. Protein diets are a terrible evil. Dukan is being sued in France. Skewed protein in the body is poisoning, it is like a poison and leads to chronic intoxication. Goodbye, healthy kidneys and liver. All batteries should be in moderation! I'm for balance! Long rough carbohydrates are simply necessary for the unwinding of lipid metabolism and in order to feel good hormonally and comprehensively. In simple terms, you, for example, have been eating little for a long time, have already lost weight, but not enough, but your weight has risen to the spot - and not a step. You are tired of sadly chewing a dull breast with a lonely lettuce leaf, and steam fish makes you feel sorry for her and sad for yourself. The weight stopped like an uncoupled wagon. What to do?! I'm sure there are many of you. You drove your body into the zone when, out of fright, it turned on the reserve survival mode and will no longer give you a drop of fat - you'll see. To lose weight faster, you should immediately start eating long carbohydrates (only raw: brown rice, gray pasta, buckwheat, quinoa) for lunch. You will immediately lose weight and remember me with a kind word!

And one more useful tip from Polina: “If you want a flat stomach with cubes, it is important to remember that the rule works here, as I call it, 80/20. 80% of the effort to achieve beautiful abs comes from proper nutrition, and only 20% from exercise. In a word, even if you stand at least 10 minutes in the plank every day and do 500 repetitions per press, it will not manifest itself from this. It will appear only on the condition that you do not radically change your eating habits.

Sport.“In order to go in for sports, you only need a desire ... All you need is a street (blush and the effect of a humpbacked horse after), a three-layer set of clothes, a bench (chair). No excuses about the absence of a coach or a subscription to an expensive club are no longer accepted.