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I am Mia . I joined a fitness class at the community centre because I wanted more energy after long days at school . Coach Ana met me on Tuesday and explained how beginners should train . She said I must warm up before every session . Ana watched me jog lightly around the hall . She said I should breathe through my nose on easy runs . I must not push too hard in the first two weeks . New members have to learn basic form before they lift heavy weights . We practiced simple stretches near the wall bars . Ana said I should hold each stretch for twenty seconds . I must not bounce quickly because it can hurt muscles . Students have to report pain immediately if something feels wrong . During strength exercises Ana corrected my posture . She said I should keep my back straight when I bend . I must not lock my knees when I stand up from a squat . Beginners have to use lighter weights until control feels natural . Ana talked about rest days between classes . She said I should sleep well on nights before training . I must not attend two hard sessions on the same day . Our group has to drink water before and after every workout . She gave advice about shoes and clothing . I should wear trainers with good support on the gym floor . I must not train in sandals or loose flip - flops . Participants have to tie long hair back for safety near equipment . Near the end Ana planned my weekly schedule . She said I should come to class on Monday and Thursday . I must not skip the warm - up even if I arrive late . Members have to sign the attendance sheet at the desk . Before I left , Ana wrote three goals on a card . I should walk twenty minutes on rest days . I must eat a small snack one hour before class . Good habits should build slowly rather than in one hard week . I thanked Ana and promised to follow her plan . She said beginners should feel proud when they show up consistently . I think I have to trust the process and stay patient . Next week I will return ready to train with care .
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