1. Reduce Portion Sizes: Try slightly smaller servings at meals. Often, just a small reduction can add up over time. 2. Cut Back on Sugary Drinks: Replace sodas, juices, or energy drinks with water, herbal teas, or black coffee. Liquid calories add up quickly and can easily be cut without much impact on fullness. 3. Increase Protein and Fiber: Foods high in protein (like eggs, chicken, and beans) and fiber (like veggies, fruits, and whole grains) keep you fuller longer, reducing the urge to snack. 4. Add 15-30 Minutes of Daily Activity: Aim for a brisk walk or light workout to start moving more. This doesn’t have to be intense—consistency is key. 5. Sleep Well: Quality sleep supports weight loss by regulating hunger hormones and boosting recovery. These steps are simple but effective if done consistently. Once you’re comfortable with them, you can make more adjustments, but the key is to start with what’s manageable and build up.

We got set an hour back so we have enough rest! Let’s get after it today!

As time has passed, my grasp of interdependence, active listening, and assertiveness has evolved remarkably, influencing how I interact and tackle various situations. Interdependence: In my earlier days, I equated success with independence, valuing self-reliance above all. However, I’ve learned that interdependence—where we support and rely on each other—is crucial. Embracing this has fortified my relationships and improved collaboration. I now recognize that collective strength can surpass individual effort. Active Listening: This skill has been a game-changer for me. Initially, I was more focused on crafting responses rather than truly hearing others. A transformative moment was during a group project when a teammate raised concerns that I brushed off. We faced preventable issues as a result. Now, I prioritize active listening by making eye contact, nodding to show understanding, and summarizing key points for clarity. Assertiveness: I once viewed assertiveness as a source of conflict, avoiding it to keep the peace. However, I’ve realized it’s essential for setting boundaries and advocating for myself. In a past job, my reluctance to voice concerns about unrealistic deadlines led to stress and poor output. By being assertive, I could have negotiated more manageable timelines. Moving forward, I’ll assert my needs while remaining open to dialogue. Shifts in Expectations: Presently, I’m expected to juggle multiple responsibilities and adapt to change. This demand for flexibility and resilience aligns with my evolved thinking, where interdependence, active listening, and assertiveness are indispensable. Future Benefits of Active Listening: Skills like empathy, patience, and open-mindedness are invaluable. Empathy helps me understand others' perspectives, patience allows me to fully absorb information, and open-mindedness encourages diverse viewpoints. I’ll apply these in academic settings, family discussions, and professional interactions. Academic Success: Active listening enhances my academic performance by improving comprehension and retention. Engaging fully in lectures and discussions helps me grasp complex topics and fosters supportive relationships with professors and peers.

I grew up with a single mom, my father was nonexistent in my life. My life was fairly smooth up to a point. I experienced some dark times and had no outlet. My emotions began to take over and my decisions started to take a toll on my life. When I was 16-17 years old, I got into some hard drugs and bad people. I started to slip badly down a path that would be almost impossible to comeback from. Luckily, the universe stepped in and forced me to make a change. I attended The Oregon National Guard Program in Bend, Oregon. After completing that program, I had a good set of skills and standards to propel my life into a positive direction. I began to work and play basketball as way to stay out of trouble. As my skills developed, I began to help youth achieve their basketball dreams. At 19 years old I began my basketball skills training program and never looked back. At first it was independent, and I coach for some recreational leagues. But my skills got noticed and I was asked to coach a Multimillion-dollar Facility Called The practice facility in Tigard, Oregon. After 10 years of skills training, coaching, and achieving my dream as professional basketball player I began to work with NBA players and the pressure was on. My hours started to become less open and now my needs were not being met. Eventually, I crashed out and began to drink heavily. For about 1 year into the end of my coaching I was drinking so heavily that I had to take trips to the hospital so that I didn't die of withdrawal. conclusion, my life spiraled so far out of control that the only option I had was suicide. I tried and tried but was always stopped at the last minute. Now, I am almost a year sober, and I am extremely focused. This whole year was spent on mental focus. After countless hours of podcasts, books, YouTube videos I have built as small community of likeminded businessmen that help guide and direct each other. I am a full time Cannabis Grower, college student (4th year), and Entrepeneur. I am dedicated to helping anyone who may be struggling because my goal is to help people and create connections.

I am starting a Group that is all about supporting each other. A lot of us were or are stuck in the game of life, constantly struggling and trying to survive. Well, I come to you with a shoulder to lean on. My goal is to help everyone achieve their goals and aspirations. I have struggled a lot in my life and have created a solid regimen that helps me stay locked in and focused. Health, fitness, and mental health Advice.