Problem: Write an article based on this summary: Put your head on the headrest and bend your knees. Raise your upper body and lift your knees at the same time. Inhale as you return to your starting position.

Answer: To begin this exercise, lie down with your back flat on the floor and your head on the headrest. Raise your arms and gently grip the upper roll bar. Bend your knees and put your feet together, flat on the floor. This exercise is a combination of the standard crunch and the knee lift. For a more challenging version of this exercise, place your hands shoulder-width apart on the upper roll bar instead of side-by-side. Exhale, engage your abs, and pull your knees up toward your chest. At the same time, rock your upper body forward slightly, lifting your head and shoulders off the floor. As you perform this exercise, your knees should meet the upper roll bar when you move into the full crunch. Keep your back flat on the floor as you raise your shoulders and legs. Make sure you do most of the work with your core, not with your arms. Hold the crunch for 1-2 seconds, then slowly return your head, shoulders, and feet to the floor. Inhale slowly through your nose as you move back into the starting position. Start with 3 sets of 7-8 reps, then gradually increase your reps to 10-12 per set.

Problem: Write an article based on this summary: Pick a non-stressful time to talk. Start with a positive comment when giving bad news. Focus on the facts of the situation. Find ways to compromise with others. Express your likes and dislikes to create beneficial situations for everyone. React calmly when given bad news. Speak well of others. Be honest and show people your true self. Take a step back from the conversation.

Answer: If you need to have a conversation with someone over something serious, do so when you are both calm. This will help ensure that you can have a reasonable conversation. Before delivering upsetting information, ease the mood with some positive feedback or news. This will keep the other person calm and establish trust. Perhaps you are declining a wedding invitation. Instead of just replying "no," send a card that says "Congrats on your upcoming wedding! I know it will be a beautiful day. Unfortunately, I have a work event, but I wish you nothing but the best and will mail my gift to you." Be sure to do this when giving constructive criticism, as well. Before a major talk, consider the facts. You don't want to enter into conversation relying too much on emotion or opinion, but on reason and logic instead. During your talk, avoid blaming others or becoming defensive. You should not take things personally. Perhaps your office is undergoing a restructure. Rather than going to your boss and saying "I don't like these changes" say "With our department having increased our sales by double in the last quarter, making cuts here will severely affect our ability to make a profit." Determine both your goal and the goals of others. Think about what you desire to gain as well as what your counterpart wants and look for ways that these interests overlap. For instance, perhaps your spouse wants to move so the kids can go to a better school. You might want to stay because it's close to your office. Consider private schools or moving just one town over. Once you have spoken about each of your objectives, find ways to negotiate. Diplomacy often involves giving up some things so that you can have other things that you desire. Be willing to do so for the sake of compromise and progress. Perhaps you are creating a chore list for you and your roommate. You may not mind doing the dishes but hate working outdoors. Perhaps your roommate has the opposite feeling. Offer to take on dish duty in the place of yard work. Perhaps your boss tells you that you are being fired or your spouse says they are leaving you. Instead of yelling, hurling insults, or having a meltdown, show maturity through remaining calm. Take several deep breaths in and out. Respond positively and step away as needed to collect yourself. For instance, to your boss you might say "I'm very sorry to hear this. Is there a particular reason and is this a final decision?" Don't numb out your emotions or escape from them with things like drugs or alcohol. Instead, talk with a friend, engage in a fun activity, or get some exercise. If you are really struggling, see a therapist or counselor. When others are gossiping, don't add fuel to the fire. You might work in a toxic environment where rumors are often spread, but don't be a part of that. Refraining from gossip shows to others that you have character and integrity. A major element of being diplomatic is being real. When having these tough conversations, it's vital to be truthful with others. If not, you won't be able to get what you want and people won't be able to form genuine relationships with you. Maybe you made an error on a project that has affected your team. Instead of shifting blame, say "I made an error on the report and that's why we've been getting so many calls today. I apologize and I'm working to fix it. Let me know if you all have questions or need help." Avoid making difficult decisions on the spot. Instead of making decisions that you'll regret, walk away for a moment to think. For instance, you might be a supervisor working with an employee who is asking to work from home one day a week. Before saying 'no' immediately, consider their needs and reasoning. Find a way to compromise if possible and offer this flexibility to other staff as well.

Problem: Write an article based on this summary: Clean the grill. Light the fire. Spread out the coals. Preheat the grill.

Answer:
Use a wire brush to scrub the grill clean to remove old food particles that have been burned on. Once you've removed the larger pieces, go over each part of the grill with a grill brush and give the grill a good scrubbing. Empty out old ashes from the bottom of the bowl. When you're finished cleaning the grill, remove it from the braai and set it aside so you can light the fire. Stuff the bottom of the chimney starter with a piece of newspaper. Fill the chimney starter with as much wood or charcoal as you can fit. A braai needs a good, hot, large fire, so you need to start with a lot of fuel. When the chimney starter is full, use a barbecue lighter to light the newspaper in the bottom of the starter. Light it in multiple places around the starter. Once the fire is started, it will begin to spread and the charcoal or wood will burn down. Continue burning the fire in the chimney starter until the wood turns to embers or the charcoal turns gray. When the wood or charcoal is ready, pour the embers into the bowl and spread them out evenly with charcoal tongs. This will ensure that there aren't any cool spots, and that the steak cooks evenly on the grill. Concentrate the coals in the center of the bowl so the heat will be directly below where the steak is cooking. Carefully place the grill back into the bowl of the barbecue. If your grill has multiple racks, place the grill on the lowest one, nearest to the fire. Let the grill sit over the coals for 10 to 20 minutes to preheat. This will ensure the steak starts cooking as soon as you lay it on the grill. Ideally, you want the grill to be 2 to 6 inches (5 to 15 cm) from the bed of embers. When the grill is good and hot, use the wire brush again to give it a final scrub.