Let's go, Sanha.
- High schoolers' - life outside the classroom.
[High schoolers' life outside the classroom]
[YOGOBARA High schoolers' life outside the classroom]
[YOGOBARA House] Let's check the audio.
Hello, I'm Sanha.
[Nervous MCs, Umji and Sanha] Hello, I'm Sanha.
- High schoolers' - life outside the classroom.
[The first shooting] Say as we rehearsed.
[Only for teenagers] Raise the tone of your voice.
[A show filled with stories, tips, and fun] Raise your voice tone.
[Today's YOGOBARA]
[MCs' special tips available only on YOGOBARA]
[Umji's tip] [Girl group's secret!] Ta-da! It's finished.
[Sanha's tip, 2-week course] I'll share my know-how.
- Let's clap. - OK.
[It starts now] 1, 2, 3.
Here we go. Cue!
- High schoolers' - life outside the classroom.
[Sanha forgot the next line] [Spaced out] YOGOBA...
You should say that together.
[Finally realized]
[MC Mode on! Let's do over again]
[The 2nd attempt] Here we go. Cue!
- High schoolers' - life outside the classroom. - YOGOBARA.
[YOGOBARA High Schoolers' Life Outside The Classroom]
Hello, I'm your host
adorable Umji of GFRIEND.
And I'm adorable Sanha of ASTRO.
[Congratulations]
This is the first episode of YOGOBARA.
What kind of show is YOGOBARA, Sanha?
[Yoon Sanha (19)] Teenagers like me
have concerns and worries
that they can't tell anyone. We can share it here.
And we will also share
amazing tips.
[Send in your stories to 10 JAM App] If you can't share your worries with your friends,
send it to our social media.
I'll be your counselor Umji.
- And Sanha. - We'll find a solution to your problems.
Let's find out today's topic
for YOGOBARA, shall we?
[Today's topic] [Great (Gourmand) teenagers]
- Did you see the topic? - Yes.
- Then you should proceed. - Ah...
[MC MODE ON] [Moving on]
Today's topic is great (gourmand) teenagers.
Right. Teenagers are capable of anything
and have unlimited possibilities.
That's not what it meant.
It means a stomach.
- A stomach. - With a big appetite? - Yes.
That's what it meant.
[The staff prepared pork cutlet] - Pork cutlet. - It's warm.
[Her nose follows the dish] Is it warm?
I was kind of hungry.
Is this for celebrating the first episode?
Can we eat for real?
Thank you for the food.
[I'll cut it for you] - Eat a little. - OK.
[Eye-catching pork cutlet]
[Looks yummy] - Now, cheers. - Cheers!
[Yum yum]
[Enjoying it]
[Capsaicin]
Is this what I think it is?
[Famously spicy pork cutlet] That pork cutlet?
[It's so spicy] I love spicy.
[Look, I love spicy like this]
[Unbelievable] - You like it? - Yes.
[It's yummy] I want to bring it home.
After this...
[Calm down, capsaicin] [No, let me take it back what I said]
[Sanha's ears turned red]
[Never felt so spicy for 19 years] [I'm not as good as I used to be]
The first episode is going to be an eating show.
Really?
[A cake to even it out] For me...
When I'm stressed out,
I eat spicy foods.
My friends and I
eat spicy or sweet foods
to reduce stress.
Teenagers have huge appetites.
Right.
[Wait, Sanha...] [Sweating] They say teenagers can eat almost anything.
Hang on. Let's take a break.
It's too hot, right?
Please wipe his philtrum.
Are you sweaty?
[Save Sanha]
[He said he likes spicy foods]
I'm okay. I'm not sweaty.
[Why can't you say it's spicy?] I hiccuped.
[It was not the most spicy level to protect the MCs]
[OK! I'm ready]
There are so many delicious foods out there.
It's natural that teenagers have big appetites.
But don't worry about it.
Eating and a diet are inextricably linked.
[It's still hot] It's a hot topic
among teenagers these days.
We'll talk about that and read your stories.
We'll share our own tips.
First off, teenagers with big appetites are worried about this.
[Tongue tied] Let's check it out.
[That capsaicin lasts long]
Please send in your stories to YOGOBARA's SNS page.
[Send your message to YOGOBARA SNS @yogobalife] We'll select and read stories
according to the topic.
[Your story will be kept anonymous] If your story is selected, you'll get a prize.
Now the stories from our viewers.
Let's share it together.
- Let me read the first story. - OK.
I have a huge appetite these days since I'm at puberty.
My skin looks terrible probably because I suddenly got fat.
When I look in the mirror in the morning,
I see some pig looking at me.
How can I stop looking like this?
Please help me!
It sounds really desperate.
[The second story] - Let me read it. - OK.
I've been relieving my stress from school with spicy food.
Particularly, I love tteokbokki (spicy rice cakes).
I eat tteokbokki about 5 times a week.
In the morning, my double eyelids are gone.
At night, my arms and legs are swollen.
I heard if I ignore swelling, it can end up being my fat. Is that true?
[Desperate] Tell me how to reduce swelling.
Do you like tteokbokki, Sanha?
[Still can't let go] I like spicy tteokbokki.
I like any kind of tteokbokki.
- I ate tteokbokki a lot when I went to school. - That is why you look puffy.
[You can get in trouble] [Just kidding] Maybe not.
[What's the last story?] Let me read the next story.
One food diet, the Danish diet, high-fat diet,
all kinds of girl group diet, and even starving.
I've tried every single diet that you can think of.
But it lasted only so long!
Even when I lost weight, I gained it all back again.
[Embarrassed] How do idols keep in shape like that?
How can I lose weight without yo-yo dieting anymore?
Please don't keep it to yourself and share it with everyone.
- Yo yo... - That's hard.
We receive various stories.
If you lose weight in a short of time,
you gain it back quickly.
It's hard to go on a diet,
- but it's harder to keep it. - Right.
Since you're growing up, even you're on a diet,
it is important not to be hard on the body.
So we prepared something, right?
Those who are on a diet
both for your look and health.
For our teenagers with big appetites,
we prepared these tips.
We're going to share it with you.
It is so easy to follow.
But my know-how would be totally effective.
Here it is.
[Umji's tip] [How girl groups reduce swelling]
Hello.
[While the other members aren't around] I'm in GFRIEND's dorm.
For YOGOBARA friends,
I'm going to make something amazing.
Rice is my staple food,
but when I have to lose weight, I make salad a lot.
I'm going to make salad called Too Much Salad.
Too much salad.
[Umji's Tip 1] [No starving!]
[Healthy and full too much salad] The reason why it's called too much salad is
It's not just too much.
It's filled with nutrition.
[The more, the better] And I use high-quality ingredients.
So it's good for health.
[A healthy meal with good ingredients]
These are the ingredients.
There's nothing special.
[Lettuce, bell peppers, chicken breast, tofu, onion] I use familiar ingredients
While I cut the vegetables,
[Step 1] I'll cook chicken breast.
First bring water to a boil.
[Boil enough water] While water is boiled,
[Umji's know-how] To get rid of the smell when you boil chicken,
cut onions
into large chunks.
[Cutting]
There is a point to note here. When you cut onion,
you might touch your eyes.
You don't want to do that.
Let me tie my hair.
[Boiling] When the water starts boiling,
[Step 2, boil chicken and onion pieces] bring pieces of onion
and put them into the boiling water carefully.
[Careful] Onions.
[This is what you should be careful of]
It's a bit too much for a piece of chicken breast.
[Potassium in onion reduces swelling] But I used a lot.
Because my salad is too much salad.
Too much onion.
[For protein and to feel full] Now cook chicken breast
on medium heat.
[Step 3 Cut vegetables] As for vegetables, you can use lettuce
and some sprouts.
You can throw in
any vegetables you like.
[Chop chop]
I sometimes eat while cutting.
[The beauty of cooking, having a bite]
I'm not a big fan of bell peppers.
[Umji is so grown up now] But I eat them for my health.
It's loaded with vitamins.
It's very good for health.
[A staple for diet, cherry tomatoes] 4 cherry tomatoes.
I can use cherry tomatoes without cutting.
But if you cut it, it feels like I'm having salad in a restaurant.
So I cut it in half.
[Tomatoes are high in water and fiber] I'll eat this.
[It contains only 19 kcal per 100g] [Perfect diet food]
Let me check if the chicken breast is cooked.
There is no redness at all.
[If it's white, it's cooked] It's white.
That means it's cooked.
You can add various ingredients to salad
so you can enjoy different tastes.
When you feel like pasta,
throw in some short pasta noodles.
If you feel like chicken,
you can add a few chicken tender pieces.
You can add any ingredient you want
when you make salad.
You can enjoy various tastes.
[Step 4] Rip it up into bite size pieces.
I'm going to rinse it with cold water.
[Step 5. Rinse the cooked chicken breast with cold water]
[Step 6. Serve it in a bowl] Add vegetables.
Along with bell peppers I cut.
[Looks healthy]
It looks like some kind of field.
And toss chicken breast.
[It's too much salad] Now I'm going to add soft tofu.
Tofu is very helpful for counterbalancing the effects of sodium.
It you're concerned
about swelling,
this can be helpful.
If this is it, I wouldn't call it too much salad.
There is a staple every time I have salad.
I always add nuts.
It helps me feel full.
Above all things, they are yummy.
Let me cut pecans.
I'll add some raisin.
- It's really too much. - Yes.
When you fix your own dish,
you can feel a sense of achievement.
Umji's too much salad is finished.
It's quite a lot.
If you are ready to have one meal a day,
eat this at around 3 or 4 PM and you'll feel full till night.
[It's not for 3 meals a day] It will be enough.
[It's for one meal per day] Swelling comes the next day
and fat comes 3 days after.
Don't starve worrying about swelling.
Try this too much salad.
You'll be able to maintain a healthy diet.
[Make sure to try this] Umji's second tip.
Umji's super simple stretching before bed.
Since it's super simple, lay down.
[Start laying down]
Lie on your back with your bottom against the wall first.
I lied down. Lie on your back.
[Step 1, no more knot in calves] With your legs straight up against the wall,
flex your toes.
[1. Lie down on your back with legs straight up] If you do this, you will feel
[2. Flex your toes toward your body] some burn in your calves.
[3. Hold it to stretch your calves] Hold it for 5 minutes.
[5 minutes are short with some music] If you do this for 3 days,
you'll feel a big difference.
Keep doing this stretching for 3 days,
you'll feel a difference in your calves.
[Step 2. A secret for thigh muscles] Now I'm going to open my legs.
[Leg split] You don't need to split too much.
[1. Slide your legs down the wall] To the point where you don't feel pain.
[2. Until you feel a comfortable stretch] It will stretch your inner thighs.
[3. Lean and healthy legs with stronger muscles] If you try this pose.
Maintain this pose for 3 minutes.
When time is up,
work your way up.
[Step 3 warm down stretching] Now hold your ankle.
[1. Don't bend your knees] And pull your calves.
[Hold your toes and pull it down] 1, 2, 3, 4, 5.
[2. Slowly count to 5 and do the other side] 1, 2, 3, 4, 5.
This is one set.
This is one set. For 5 seconds per leg,
[3. Stretch both legs and repeat 6 reps] maintain the pose.
Do 6 reps.
Make sure to exhale when you pull down your legs.
[Exhale]
Relax your body.
[Follow this super simple stretching] 1, 2, 3, 4, 5.
[And your legs won't be swollen anymore] Repeat this 6 times.
[10-minute stretching before bed] This is the third and the last tip.
[Umji's third tip] I'm going to make lemon water.
When you're on a diet,
drinking a lot of water is important.
[Daily water intake recommendation is 1,5-2 L] But drinking plain water can be hard.
If you add lemon or lime,
it is easier to drink a lot of water.
Lemons are effective in
eliminating waste from the system
and detoxing.
So I will squeeze lemons and add it into water.
[Step 1. Cut the lemon in half] Cut your lemon in half.
[Remove the seeds that cause bitter taste] Remove the seeds.
[Step 2. Squeeze the lemons] This is a citrus squeezer.
Open it like this.
The squeezer looks like this.
Close the lid tightly so it won't leak.
Put your lemon into it with the skin side down.
[Squeeze out every last drop of juice] And squeeze.
[Juicing]
Can you see lemon juice?
Adjust the number of lemons
to your liking.
I think it's squeezed out.
I got this much juice.
This is from half a lemon.
[Lemons have strong sour taste] I looked up the health benefits of lemon water.
[Adjust the number as you taste it] Some say your arms get slimmer while squeezing.
I got quite a lot of juice now.
I have lemon juice here.
[Step 3] Open the lid and add water.
[Add water and it's done! You can use sparkling water instead]
And mix it well.
[Drinking 3 bottles a day is easy with lemon water]
Shake it, shake it. It's done!
[Lemon water for detoxing and fat breakdown]
Tips on dieting in your everyday life.
That was amazing. I didn't know you were this cool.
A lot of people assume that girl groups are on a really strict diet.
But that's not entirely true.
If you take care of yourself in your everyday life,
you can keep in shape!
Now it is your turn, Sanha.
What do you have in store?
I chose the opposite point of view.
I'm going to share a short but effective workout
you can try during your summer vacation.
[Sanha's tips on losing weight in 2 weeks]
First!
[Sanha's tip No. 1] Correct forward head posture with a book.
Looking down at your phone all day
causes text neck!
[Embarrassed] A turtle might want to be your friend.
[Is he acting like a turtle?] Rounded shoulders and slumped back,
and even pot belly!
I'll teach how to fix it.
[Trust me]
[He suddenly brings a book] Now follow me.
It's easy.
[Step 1. Prepare a hardcover] Place a hardcover book on your head.
- On my head? - Yes.
[Step 2. Balance a book on your head] Place it in the middle of your head.
- It's balanced, right? - Yes.
[Step 3] Keep your shoulders and your core tight.
[Maintain the posture]
[The key! Align your ears with shoulders] If you can do this,
you can move on to Step 2.
[Step 4. Be careful not to drop the book] Move to your right.
[Move one step to the left, right, front, and back] - One step? - Yes, one step.
- It's hard. - Then one step forward.
- One step forward? - Yes, and then one step backward.
- Oh, I'm pretty good at this. - So am I.
[Unstable]
[Look at her] It's because of her posture.
[It strengthens neck muscles and balance] If you repeat this exercise,
you can build more neck muscles and have a good posture.
[Key point!] You have to keep a good posture.
[Concentrated] You have to tighten your shoulders and core.
Try this, everyone.
Way to go!
[Sanha's tip] Second!
Fat burning thigh exercises to tone your thighs in 2 weeks.
Yummy snacks and late night snacks.
Those whose legs got fatter since they sit for too long.
Do this exercise for 2 weeks
and say goodbye to thick thighs.
Let me teach you the second exercise.
[Step 1] Stand with your feet shoulder-width apart.
It's easy.
[Step 2. Squat down and up] Sit back into your squat position.
- A squat position? - Yes. Squat down and up then back to center
[Step 3. Move to the side and squat down and up again]
Continue squatting side to side.
Here's the tip.
Don't let your knees go past your toes.
Push your bottom backwards.
If you get used to it,
you can do it faster.
- Let me demonstrate. - OK.
Accuracy is my priority than speed.
So it's not going to be really fast.
[Hoi]
[What's with Hoi? Did you learn that from Dooly?] Is it easier if you make the "Hoi" sound?
It's shouting.
[Step 4. 1 set is 20 reps. Repeat 3 sets] - I'm doing good, right? - Yes, you are.
[Try 3 sets of 20 reps] Try this, everyone.
You can do it well like me.
Did you see my exercise routine?
Follow the exercise on a daily basis for 2 weeks.
Starting from today.
[Sanha is sweating again] You look so tired.
That means this exercise is effective.
Home training is all the rage these days.
Enjoy easy and simple exercise at home.
Let's have a ball during this summer.
This concluded the first episode of YOGOBARA.
[Time to say goodbye already] How are your feelings, Sanha?
I was really nervous as our members are not here.
Now that we've shared your stories.
It felt like I was talking with my friends. I had a lot of fun today.
[Send in your stories to 10 JAM app] Since you're a teenager,
[Send in your stories to 10 JAM app] I'm sure you had a lot of fun.
We'll be back with more fun and helpful tips next week.
[Please look forward to the next episode!] - High schoolers' - life outside the classroom.
YOGOBARA! Bye.
[Here's the special music video for YOGOBARA viewers]
["Fire" by BTS]
[YOGOBARA especially prepared]
[the dance version of "Fire" by BTS]
[Fight the heat with the heat] [Let's burn some fat dancing to this song]
[All the teenagers around the world!]
[Don't forget to watch the premiere next week!]
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