Next-Day!

The trainees get ready with gym clothes and group by group they enter the gym

?? [Trainer] Hello Everyone!

The girls look to the right and in comes

Ray Yang The Fitness Trainer

Cheers and claps

Ray [Trainer] So today I'll be your trainer, showing you how to eat healthy and mentain the body weight that you want in a healthy way /smiles/

Loud cheers

Ray [Trainer] I'll be choosing 8 trainees to be my helpers /smiles/

Some are hoping his them and others are hoping not to be pick

Ray [Trainer] Well then let's see /looks around/ you, you, you, you and you /points at each trainee/

The five trainees that where pick first where Minjung, LuHan, Arisu, Yixuan and Natalie. They all walk to the trainer and stand next to her

Arisu [KR|A] Yey /gives a cute smile while doing a little jump/

Ray [Trainer] Ok then, I just need three more /looks around again/ you and you two

The last three trainees pick are Kojima, Miyu and Hyeoyeon. They to walk to the trainer and stand next to her

Ray [Trainer] Everyone get ready and then go to the mats so we will begin

Trainees start changing some look cute and others look like they have done this before

The trainees start walking around and seating next to friends or label mates

Ray [Trainer] We will start with the mountain pose. Let's start by stand with your heels slightly apart and hang your arms besides the torso, as you inhale, elongate your torso and when you exhale release your shoulder blades away from your head

The trainees do what the trainer said

Ray [Trainer] This will make you improves your focus and concentration

Ray [Trainer] Next pose is Tree. Let's begin with placing your right foot high up on your left thigh, the sole of the foot should be flat and placed firmly. While inhaling, raise your arms over your head and bring your palms together

The trainees do what the trainer said

Ray [Trainer] This improves your balance and strengthens your legs and back

Ray [Trainer] Next pose is the Triangle. We will begin with standing with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso, keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up

The trainees do what the trainer said

Ray [Trainer] This stretches the legs and torso, mobilises the hips and promotes deep breathing, leaving one with enlivening effects

Ray [Trainer] Next pose is the cobra pose. Start by lieng on your stomach with your feet together and toes flat, place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in then pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms, tilt your head back and make sure your shoulders are away from your ears then exhale while coming back to the ground

There some skilled trainees that are able to do it and others aren't

Miyu [AG|A] /Shock Face/ How to they do that? /speaks in japanese/

They all laughs at her comment and face

Ray [Trainer] This stretches the legs and torso, mobilises the hips and promotes deep breathing, leaving one with enlivening effects

Ray [Trainer] And the pose we will finish with is Sukhasna. We will start by sitting comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep spine straight. Place your hands on your knees

They begin trying it out

Ray [Trainer] Jiao why are you looking at your neighbor and not trying it out?

Jiao [GT|B] Ohh sorry, I was thinking about how she did it /speaks in chinese/

Ray [Trainer] Ok /laughts/

Everyone laughs about it

Ray [Trainer] Anyways this will help in giving you a centering effect

Ray [Trainer] Ok you can all take a seat because I'll be letting you know what can help you with your health and energy but first get your drinks since I know that was very titing on you guys /smiles/

The trainees streach themselves and got to get there drinks

They then go back with there drinks and sit on there mats again

Ray [Trainer] Listen well /smiles/ Brown Rice it gives you fiber, vitamin and minerals more then White Rice. Sweet Potatos is sweet and give you extra boost in energy. Yerba Mate is a drink made from dried leaves. Goji Berries, you can find a lot of them in china. Oatmeal provides long-lasting energy. Yogart, Edamame, Nuts and Popcorn are quick energy snacks. Leafy green vegetables like spinach and kale are excellent sources of nutrients that promote energy and last Beets that give you energy and stamina.

Hyeoyeon [RBW|A] There some things in what you said that sound not the good

Natalie [AM|B] I too agree with what hyeoyeon said /speaks in english/

Ray [Trainer] This is the end hope that it will help everyone on there upcoming debuts and health /smiles and waves/

Trainees say there goodbyes to the trainer and they all go to a room that has a very big tv

QUEEN
ɪ ʜᴀᴅ ᴛʜᴇ ʟᴏɴɢᴇꜱᴛ ᴡʀɪᴛᴇʀ ʙʟᴏᴄᴋ ɪɴ ᴍʏ ʟɪꜰᴇ. ɪ ꜱᴛᴀʀᴛᴇᴅ ᴡᴀᴛᴄʜɪɴɢ ꜱᴇᴠᴇɴᴛᴇᴇɴ'ꜱ ᴇᴘɪꜱᴏᴅᴇꜱ ᴏɴ ʏᴏᴜᴛᴜʙᴇ ᴛᴏ ʜᴇʟᴘ ᴍᴇ ɪɴ ᴀ ᴡᴀʏ ᴀɴᴅ ɪᴛ ᴡᴏʀᴋꜱ! ꜱᴏ ʜᴀᴘᴘʏ ᴀʙᴏᴜᴛ ᴛʜᴀᴛ ᴀɴʏᴡᴀʏꜱ ɪ'ᴍ ʙᴀᴄᴋ ᴛᴏ ɴᴏʀᴍᴀʟ. 🤗🥱