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You are here » World of Paragons » Power Ranger World » Episode 1: Dawn Of The Rangers!


Episode 1: Dawn Of The Rangers!

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A young girl with a toned athletic powerful physique performed her morning relevé workout. To do a relevé, you must rise up on the pointe or demi-pointe from flat feet often using a little spring from a demi-plié, during which both feet are swiftly drawn up. Relevés are a part of basic ballet and are very important while doing many dancing tricks and turns. They are pretty simple if done in the right way.

She began in the first position with her feet in a "V" shape and kept her back straight with her legs externally rotated and her weight even and her spine long and tall and her arms rounded, relaxed and low in front of her body. She began to stand on her toes and pressed through the heels of her feet and pulled them up to stand on her toes. She stood there for a few seconds and gently placed them back down again while keeping her legs strong, straight and externally rotated, engaging her core and keeping her shoulders lifted and back. She made sure to keep her weight balance and that she was not on her big toe or little toe too much. Furthermore she made sure her heels were turned in and level. She rose slowly with grace while keeping her back straight and arms relaxed and finally she returned to her first position to finish before starting her workout all over again.
During a relevé, focus on engaging your core; having your turnout; controlling and engaging your inner thighs, bottom, and hips; and pulling your knees up.

This workout of course was inspired by Misty Copeland. As one of the most skilled ballerinas in the world, you can bet that Misty Copeland does everything she can to stay in peak condition. To keep her muscles strong and flexible, Copeland's daily training begins long before she puts on pointe shoes—she starts every morning with 20 relevés on each foot, which non-dancers might recognize as calf raises. Calf raises are one of the hands-down best ways to make sure your lower legs are keeping up. They're ultra-simple and effective, and there's no equipment, space, or extra time required—you can do them while you're brushing your teeth or waiting for your coffee to brew. Just like her she trained to do this every day to build herself up.

She kept this up until completion and smiled to herself. Another successful morning exercise. She'd been pushing herself extremely hard all her life and then extra hard after a certain...incident last Christmas involving some douchebag home invading delinquents and a frantic night of home defense. It took forever to get everything put back together. Thank Heaven for insurance and family and friends. If Buffy and the others hadn't been there? She didn't want to think about it.

IF there was a bright side to the whole disaster it was that she and her sister were keeping in touch more than ever now, along with their friends, and the criminals were locked up in prison. She would prefer Arkham Asylum but it was unfortunately fictional. She couldn't have everything regretfully.

"Kimmy! Kimmy! How's it going up there? Are you ready for school yet?" Her mother called up to her.

"Getting ready, mom!" Kimberly called back and rushed to the shower with a series of alternating pirouettes and cartwheels.

https://i.postimg.cc/G2VQdgrW/leggings-feet-blonde-women-gymnastics-gym-clothes-black-outfits-skinny-260996.jpg

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SuperKamiGuy1 wrote:

A young girl with a toned athletic powerful physique performed her morning relevé workout. To do a relevé, you must rise up on the pointe or demi-pointe from flat feet often using a little spring from a demi-plié, during which both feet are swiftly drawn up. Relevés are a part of basic ballet and are very important while doing many dancing tricks and turns. They are pretty simple if done in the right way.

She began in the first position with her feet in a "V" shape and kept her back straight with her legs externally rotated and her weight even and her spine long and tall and her arms rounded, relaxed and low in front of her body. She began to stand on her toes and pressed through the heels of her feet and pulled them up to stand on her toes. She stood there for a few seconds and gently placed them back down again while keeping her legs strong, straight and externally rotated, engaging her core and keeping her shoulders lifted and back. She made sure to keep her weight balance and that she was not on her big toe or little toe too much. Furthermore she made sure her heels were turned in and level. She rose slowly with grace while keeping her back straight and arms relaxed and finally she returned to her first position to finish before starting her workout all over again.
During a relevé, focus on engaging your core; having your turnout; controlling and engaging your inner thighs, bottom, and hips; and pulling your knees up.

This workout of course was inspired by Misty Copeland. As one of the most skilled ballerinas in the world, you can bet that Misty Copeland does everything she can to stay in peak condition. To keep her muscles strong and flexible, Copeland's daily training begins long before she puts on pointe shoes—she starts every morning with 20 relevés on each foot, which non-dancers might recognize as calf raises. Calf raises are one of the hands-down best ways to make sure your lower legs are keeping up. They're ultra-simple and effective, and there's no equipment, space, or extra time required—you can do them while you're brushing your teeth or waiting for your coffee to brew. Just like her she trained to do this every day to build herself up.

She kept this up until completion and smiled to herself. Another successful morning exercise. She'd been pushing herself extremely hard all her life and then extra hard after a certain...incident last Christmas involving some douchebag home invading delinquents and a frantic night of home defense. It took forever to get everything put back together. Thank Heaven for insurance and family and friends. If Buffy and the others hadn't been there? She didn't want to think about it.

IF there was a bright side to the whole disaster it was that she and her sister were keeping in touch more than ever now, along with their friends, and the criminals were locked up in prison. She would prefer Arkham Asylum but it was unfortunately fictional. She couldn't have everything regretfully.

"Kimmy! Kimmy! How's it going up there? Are you ready for school yet?" Her mother called up to her.

"Getting ready, mom!" Kimberly called back and rushed to the shower with a series of alternating pirouettes and cartwheels.

After cleaning off in the shower and brushing her teeth and preparing herself for school she returned to her room to get dressed. After doing so and dressing herself in a short sleeved hot pink t-shirt with white jeans and doing her hair up into a ponytail she put her socks on and her crisp white tennis-shoes with hot pink laces, she grabbed her bookbag. As she was doing so though she noticed the group photo of Kimberly and her friends and her sister sitting together in the aftermath of the home invasion attack. Kimberly walked over and picked it up as the memories of the fight flashed back into her mind.

The glass shattering. The door being broken open. The alarm blaring. The Onyx Lions forcing their way inside of the house. The resulting fight completely trashed her house. If it wasn't for her friends and family...Kimberly didn't even want to think about it. Thank God for them. For all of them. For Jason, Trini, Zack, Billy, Valeria, Matthew, Adam, Aisha, Rocky and especially her sister from another mother Buffy Summers. Long story there but the Harts and the Summers did have a cordial, loving, family relationship with each other. Despite some rough times in Buffy's life involving a gym, a fire and a lot of fighting, the two sisters had each other's backs and would spend as much time as they could together whenever possible. Slowly blowing out her breath, Kimberly decided to focus on the positives. Namely the fact that her Half-Sister was an Absolute Unit.  Kimberly was good, she was really good, and she'd combined her dancing, gymnastics and martial arts into her own style, but Buffy was a wrecking machine. She was at least as good as Jason or Trini and she was a huge reason why they won that fight.

Adam, Rocky and Aisha were out of town friends from Stone Canyon who'd befriended the group and nobly fought alongside them when the house was attacked. Together they were un unstoppable force.

Thankfully all of the thugs had been arrested and sent to prison after spending a long time in the hospital. They'd come out of it with their own scrapes and bruises of course, as was made apparent in the photo, but they'd won and now all of those losers were locked away for a very, very long time.

It was still hard to believe that Bulk and Skull of all people had called the police on the gang instead of joining in though. Apparently even they had some standards.

That was all in the past though. It was time focus on the present and go back into her school mood. She placed the photo back on the desk and hurried downstairs for some breakfast. Banana Pancakes and Milk!

One star ingredient in this recipe is almond flour. This is a great alternative to wheat flour. It’s lower in carbs and packed with nutrients such as vitamin E which has been shown to help reduce inflammation (helping ease post workout pain). This recipe also contains plenty of fruit: berries and bananas. Berries are rich in vitamin C which helps improve immunity. This is helpful when you do intense exercise that can temporarily cause immunity to drop. Bananas are an excellent source of potassium, which is another important mineral that helps replenish what gets depleted when you sweat.

Nutrition:

680 kcal / 50g carbohydrate / 25 g protein / 45 g fat

Ingredients:

1 Tbsp coconut oil

2 eggs

¼ cup ground almonds (almond flour)

1 banana

1 tsp cinnamon (optional)

½ cup greek yogurt

1 cup berries

Directions:

Mash a banana in a bowl. Crack and add eggs and almond flour.

Mix well to form the batter.

In a frying pan, heat coconut oil on medium-high.

Scoop pancake mix one pancake at a time (it should make about 4 pancakes).

Fry for 2 – 3 minutes on each side, until golden, then transfer to your serving plate.

Top with berries and Greek yogurt or serve these on the side.

She also enjoyed a glass of milk along with it of course.

Her mother, Helen Maddy Beaumont Hart, sat across from her. Still looking as supermodel gorgeous as ever with her golden blonde hair and shining smile that could light up the room like a brilliant sun.

https://i.imgur.com/RVn8LUu.jpg

"So how you feeling this morning, Kimmy?"

"Like a million dollars as usual mom. Especially with the house back together and our fancy new security systems."

"You know it girl! Nobody's breaking in here. Not again. If they try? They'll pay the price." She enjoyed her juice. "Not that we have to worry too much about that after the beatdown the last group got from my baby girl."

"You know it mom! I'm a flying fighting machine who will dance and circle all around you and beat you down!"

They high-fived on it. "My Little Eagle's really spread her wings."

"I appreciate the compliment mom but I've always considered myself to be more of a Majestic Flying Crane." She winked.

"Crane's wish they were as majestic as you, Kimmy, but I love the spirit."

"Thanks Mom."

The two of them enjoyed breakfast together and then washed their dishes together before putting them in the dishes the washer.

After cleaning up they fist bumped each other while Helen put on her shades and lead them to her fancy car. It was time to rock out and drive to school.

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This is a nice blend of modernizing the canon series while keeping its pure idealism. Major props in creating this bro!

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Valhalla Erikson wrote:

This is a nice blend of modernizing the canon series while keeping its pure idealism. Major props in creating this bro!

Thank you so much man! Really having fun writing this story!  :glasses:

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NEXT UP: TRINI!

https://i.imgur.com/cxeCqxn.jpg

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NEXT UP: TRINI!

https://i.imgur.com/cxeCqxn.jpg

Trini repeatedly struck the training dummy with fists, knees, legs and elbows as she practiced her martial arts maneuvers.

She struck the arm and caused it to spin and caused it to turn and then she hit it back again while also being sure to drive in hits from her fists and elbows to the dummy and its arms and mixing in kicks on the lower parts of the dummy. A diagonal elbow strike, a downward elbow strike, a front elbow strike, a thrusting elbow strike, a side elbow strike, a straight blast, and kicks to the dummy while also mixing in hard hitting strikes at the same time. She lashed out with rapid fire flicker jabs to open up the workout before she moved on to the rest of it.

After unloading her jabs on it she switched it up to her starting combination: A left vertical elbow, a right knee strike, a right downward elbow, a left uppercut, a right-left-right-left cross, a right elbow, more flicker jabs, right-left-right crosses, a right low kick, a right uppercut, a right spinning elbow, a left hook kick, jabs, a straight right, a right hook kick, jabs, straights, crescent kicks, spinning kicks, jabs, straights, left hooks, right hooks, and then she repeated the workout over and over again. But in her mind she wasn't striking the training dummy. She was dishing out the hurt to those jerks who'd attacked Kim's house. She threw a punch into Justin Burns' nose, elbowed Farai Jukwa across the face, kneed Zane Lynn in the stomach, unleashed a chain punch on Osamu Tezuka, kicked Bobby Sanders, crushed Stanford Winner, unleashed a chain of elbow strikes on Tina Noell, grabbed Nelida Valensis' arm and unleashed a few hard punches into her mouth before finishing it with an elbow strike to the jaw, nailed Kristen Blakeslee's face and stomach with a Yamazuki Double Punch and finally finished off Marie Claire le Monde with a nice long combination of punches. Right cross, left cross, straight right, short right, overhand right, hook, left hook, right hook, short hook, long hook, body hook and she finally finished it off with a direct haymaker to the dummy/Marie's smug face.

Trini Kwan thought of herself as a relaxed and easy going person who was nevertheless willing and able to fight when she had to. She let most things slide off her back and only really used her martial arts knowledge for defense. But those jerks had crossed a line. You don't just break into someone's house like that and expect to walk away. The Onyx Lions had been a thorn in their side for a while anyway with their poor delinquent behavior but attacking Kim's house was just too far. Suffice to say Trini and her friends had banded together like never before and beaten them down. The Onyx Lions and the thugs they brought with them had been carried out on stretchers by the paramedics. It had taken time, effort and teamwork but they'd helped fix up the Hart Household in the aftermath and repairmen did the rest. Now Kimberly's house was back to normal and more secure than ever.

Now they were free to continue their lives while The Onyx Lions were imprisoned with permanent black marks on their records. Meanwhile Bulk and Skull had gathered up whatever swag the gang had left laying around, hid it and then sold it all on the internet. Trini had momentarily pondered if that had all been planned out from the start....but that would be giving those two way too much credit.

Trini finished her training workout with one last punch to the dummy and then she lowered her arms to her sides and then she slowly rose them back up, placed her hands together and lowered them in front of her chest. She closed her eyes, relaxed and took a deep cleansing breath, expanded her belly and kept her shoulders relaxed, held it in briefly and then slowly blew it out before slowly repeating the exercise and focused on her breathing. As she breathed in she inhaled through her nose and exhaled through her mouth, still expanding her stomach and keeping herself still until she felt all of her stresses and worries fade away and her state of zen returned. Sometimes all you need to do is let out what's stressed you in the past and then return to your center.

After she finished her training exercise and loosened up Trini turned around and got changed out of her clothes to go take a shower.

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Trini repeatedly struck the training dummy with fists, knees, legs and elbows as she practiced her martial arts maneuvers.

She struck the arm and caused it to spin and caused it to turn and then she hit it back again while also being sure to drive in hits from her fists and elbows to the dummy and its arms and mixing in kicks on the lower parts of the dummy. A diagonal elbow strike, a downward elbow strike, a front elbow strike, a thrusting elbow strike, a side elbow strike, a straight blast, and kicks to the dummy while also mixing in hard hitting strikes at the same time. She lashed out with rapid fire flicker jabs to open up the workout before she moved on to the rest of it.

After unloading her jabs on it she switched it up to her starting combination: A left vertical elbow, a right knee strike, a right downward elbow, a left uppercut, a right-left-right-left cross, a right elbow, more flicker jabs, right-left-right crosses, a right low kick, a right uppercut, a right spinning elbow, a left hook kick, jabs, a straight right, a right hook kick, jabs, straights, crescent kicks, spinning kicks, jabs, straights, left hooks, right hooks, and then she repeated the workout over and over again. But in her mind she wasn't striking the training dummy. She was dishing out the hurt to those jerks who'd attacked Kim's house. She threw a punch into Justin Burns' nose, elbowed Farai Jukwa across the face, kneed Zane Lynn in the stomach, unleashed a chain punch on Osamu Tezuka, kicked Bobby Sanders, crushed Stanford Winner, unleashed a chain of elbow strikes on Tina Noell, grabbed Nelida Valensis' arm and unleashed a few hard punches into her mouth before finishing it with an elbow strike to the jaw, nailed Kristen Blakeslee's face and stomach with a Yamazuki Double Punch and finally finished off Marie Claire le Monde with a nice long combination of punches. Right cross, left cross, straight right, short right, overhand right, hook, left hook, right hook, short hook, long hook, body hook and she finally finished it off with a direct haymaker to the dummy/Marie's smug face.

Trini Kwan thought of herself as a relaxed and easy going person who was nevertheless willing and able to fight when she had to. She let most things slide off her back and only really used her martial arts knowledge for defense. But those jerks had crossed a line. You don't just break into someone's house like that and expect to walk away. The Onyx Lions had been a thorn in their side for a while anyway with their poor delinquent behavior but attacking Kim's house was just too far. Suffice to say Trini and her friends had banded together like never before and beaten them down. The Onyx Lions and the thugs they brought with them had been carried out on stretchers by the paramedics. It had taken time, effort and teamwork but they'd helped fix up the Hart Household in the aftermath and repairmen did the rest. Now Kimberly's house was back to normal and more secure than ever.

Now they were free to continue their lives while The Onyx Lions were imprisoned with permanent black marks on their records. Meanwhile Bulk and Skull had gathered up whatever swag the gang had left laying around, hid it and then sold it all on the internet. Trini had momentarily pondered if that had all been planned out from the start....but that would be giving those two way too much credit.

Trini finished her training workout with one last punch to the dummy and then she lowered her arms to her sides and then she slowly rose them back up, placed her hands together and lowered them in front of her chest. She closed her eyes, relaxed and took a deep cleansing breath, expanded her belly and kept her shoulders relaxed, held it in briefly and then slowly blew it out before slowly repeating the exercise and focused on her breathing. As she breathed in she inhaled through her nose and exhaled through her mouth, still expanding her stomach and keeping herself still until she felt all of her stresses and worries fade away and her state of zen returned. Sometimes all you need to do is let out what's stressed you in the past and then return to your center.

After she finished her training exercise and loosened up Trini turned around and got changed out of her clothes to go take a shower.

After showering and cleaning herself up, Trini returned to her room and got dressed in a black jeans and a yellow t-shirt. She grabbed her bag, double checked everything was inside and zipped it back up. She quickly fled her room and descended the staircase to find breakfast and a note waiting for her on the table.

Breakfast
BY MARY LAMB

A dinner party, coffee, tea,
Sandwich, or supper, all may be
In their way pleasant. But to me
Not one of these deserves the praise
That welcomer of new-born days,
A breakfast, merits; ever giving
Cheerful notice we are living
Another day refreshed by sleep,
When its festival we keep.
Now although I would not slight
Those kindly words we use ‘Good night’,
Yet parting words are words of sorrow,
And may not vie with sweet ‘Good Morrow’,
With which again our friends we greet,
When in the breakfast-room we meet,
At the social table round,
Listening to the lively sound
Of those notes which never tire,
Of urn, or kettle on the fire.
Sleepy Robert never hears
Or urn, or kettle; he appears
When all have finished, one by one
Dropping off, and breakfast done.
Yet has he too his own pleasure,
His breakfast hour’s his hour of leisure;
And, left alone, he reads or muses,
Or else in idle mood he uses
To sit and watch the venturous fly,
Where the sugar’s piled high,
Clambering o’er the lumps so white,
Rocky cliffs of sweet delight

We love you sweetheart. Have fun at school.

Trini laughed. "Now that is how you leave a breakfast note. I love you guys too. Forever and ever." Trini placed her hands together and bowed. "Time to eat." She smiled and enjoyed her Banh Xeo Crispy Pancake Breakfast. Bánh Xèo is basically a crêpe or pancake made from a basic blend of rice flour, turmeric, and coconut cream, along with other ingredients. The filling includes shrimp, pork belly, and bean sprouts. It’s got that irresistible crispy, yet delicate, golden brown crust. And the inside of the bánh xèo is filled with delicious flavors: pork and shrimp, and sprinklings of mung bean, onions and bean sprouts. After enjoying her amazing breakfast Trini cleaned up the kitchen and washed her hands, grabbed her bag and rushed out of the house. It was time for another day of school with her friends.

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