INPUT ARTICLE: Article: It's important that you establish a time and place where you can speak to your friend without fear of anyone overhearing your conversation. Your friend may be embarrassed of the situation, or worse, you could put your friend in danger by having the conversation where the abuser may overhear. Tell your friend that you would like to set some time aside to speak one on one and in private. Let him or her know that it's important. Choose a time and place that provides safety, privacy, and in which you won't have to cut your conversation short because of other obligations. Tell your friend that you are worried about their wellbeing, and that you are speaking to them because you care deeply about them. It may come as a shock that people have noticed what they are going through, and they may initially respond by being dismissive of your concerns. It's important that you let them know that you want to help. Let them know that you are an ally and that you care about them. Explain that what they are going through isn't right and that they should not be treated in an abusive manner. Listen to them when they speak and remain calm to avoid making your friend feel as though they are cornered. Embarrassment is a common reaction among people who have experienced abuse. Many feel as though the abuse is the result of their own shortcomings or failures. Make it clear that they did nothing to deserve being hurt or abused and avoid saying things that could lead them to believe you are judging them like, "why would you let this happen?" Tell your friend that no matter what they do, they do not deserve to suffer abuse. Emphasize how important their safety is to you and let them know that they can trust you to keep what you talk about between the two of you. Your friend may not believe that they are in an abusive relationship, so you may need to explain what you've seen and how you perceive it as inappropriate. Be honest without being argumentative. Explain what has led you to meeting with them like this and how your concerns are making you feel. Let him or her know that domestic abuse tends to escalate over time and things may get worse. Emphasize that you are there to support them no matter what, but that you'd like to help them get out of the abusive situation. After you discuss what has been going on, give your friend the contact information or pamphlets from local shelters or outreach programs that may be able to provide them with guidance or resources. You can find a list of resources for victims and survivors of abuse at http://youth.gov/youth-topics/teen-dating-violence/resources DomesticShelters.org offers a list of shelters throughout the country people can stay in when leaving abusive relationships or homes. Centers.Rainn.Org can provide you with a list by state or zip code of organizations that can help in cases of rape, abuse or incest. Do some internet research for local organizations that can help as well. Depending on your age and situation, you may not be certain about who you can go to for help. If you are minors, speak to a teacher, a coach or someone you trust at your school. If you are adults, it may be up to you and your friend to make a plan to get out of the abusive situation. If your friend is physically abused, contact law enforcement regardless of your age. Police officers often cannot do anything unless responding to active situation, but do not wait for the abuser to hurt your friend to get help. Adults may seek support from others that can give them guidance and help them make the transition away from an abusive relationship. The National Domestic Violence Hotline can help. Call them at 1-800-799-7233 (SAFE).

SUMMARY: Set up a time to talk. Make it clear that you are there because you are concerned. Emphasize that your friend is not at fault. Explain your concerns. Provide your friend with information on local resources. Seek help with your friend.

INPUT ARTICLE: Article: For this method you just need a t-shirt, a package of iron-on transfer paper, and a printer. Iron-on transfer paper is available at most craft stores. Use design software to create a graphic design to print on your t-shirt. You could choose a photo or picture you found online or create graphic art. The great thing about using an iron-on transfer is that there's no need to feel limited by the amount of colors you can use. Feed the paper into your printer so that the design will print onto the side of the paper that will transfer it to the t-shirt. Smooth it out to remove any wrinkles or folds. Place the iron-on transfer design-side down on the t-shirt. Place a thin cloth, such as a dishcloth, over the transfer. Place a hot iron over the cloth so that it heats the transfer underneath. Hold it there for the amount of time recommended on the iron-on transfer instructions. Remove the cloth and use your fingers to gently lift the paper transfer backing. It should easily fall away from the t-shirt, leaving the transferred image behind. If you have trouble lifting it, press it down and use the iron to heat it once more, then try again.

SUMMARY: Get supplies. Create a design. Print the design on iron-on transfer paper. Lay the t-shirt on a flat surface. Iron the transfer. Lift the paper backing.

INPUT ARTICLE: Article: The exact weight you should start with depends on how much weight-training experience you have and the size and weight of your body. The more experience you have lifting weights, the heavier kettlebell you can start with. Even if you're an experienced weightlifter, you may want to start with a lighter kettlebell until you get used to exercising with it. Regular cast iron kettlebells have bigger handles that you can grab onto with 2 hands, which is helpful when you first start exercising with them. Avoid using competition kettlebells, which have smaller handles that can only be gripped with 1 hand. It's important that you know how to grip a kettlebell correctly so you don't injure yourself. There are a variety of ways you can hold a kettlebell, and the grip you should use depends on the exercise you're doing. Some common grips are: Single-handed grip: Wrap your fingers around the handle on the kettlebell so your palm is facing in toward your body. Double-handed grip: The same as a single-handed grip, but with both hands. Goblet: Hold the kettlebell at your chest so each of your hands is gripping a side of the handle. Keep your elbows tucked in at your sides. Racked: Grip the kettlebell with 1 hand and hold it up near your chest so the bulk of the kettlebell is resting on your forearm. Tuck your elbow in at your side. If you're new to using kettlebells, you'll want to perfect your form before you move on to heavier weights. Start by practicing kettlebell exercises with light weights. When you get the form down and you feel confident with the motions, then you can progress to heavier weights. Stand up with your feet shoulder width apart, holding the kettlebell in one hand. Move the kettle bell from hand to hand in a circle around your body, while keeping your core as stable as possible. Start slow with a light kettlebell to get used to changing hands. You may drop your kettlebell a few times as you get used to the motion. Aim for 4 sets of 20 reps each.

SUMMARY:
Start with a kettlebell that weighs 1525 pounds (6.811.3kg). Exercise with a regular cast iron kettlebell when you're starting out. Practice the different ways of holding a kettlebell before your workout. Progress slowly so you don't injure yourself. Try Around-the-Worlds to warm up with your kettlebell.