Seven Effective Evening Habits by Chat GPT

 "Reflect: Take a few minutes to reflect on your day, acknowledging your accomplishments and identifying areas for improvement.

1. Unplug: Disconnect from screens at least an hour before bedtime to help your brain wind down and promote better sleep quality.

2. 
   

   Relaxation: Engage in a relaxing activity such as reading, listening to calming music, or practicing relaxation techniques like deep breathing or progressive muscle relaxation.

3. 
   

   Prepare for the next day: Lay out your clothes, pack your bag, and make a to-do list for the next day to streamline your morning routine and reduce stress.

4. 
   

   Limit caffeine and alcohol: Avoid consuming caffeine and alcohol in the evening, as they can disrupt sleep patterns and lead to restless nights.

5. 
   

   Hydration: Drink a glass of water before bed to stay hydrated overnight and promote overall health.

6. 
   

   Gratitude journaling: Write down a few things you're grateful for before going to bed to foster feelings of positivity and contentment, which can contribute to better sleep and overall well-being."

   
   

   - Chat GPT

Seven Effective Morning Habits by Chat GPT

 "Wake up early: Start your day with ample time to avoid feeling rushed, which can set a positive tone for the rest of the day.

1. Hydrate: Drink a glass of water as soon as you wake up to rehydrate your body after a night's sleep and kickstart your metabolism.

2. 
   

   Exercise: Engage in some form of physical activity, whether it's a quick workout, stretching, or a morning walk, to boost your energy levels and mood.

3. 
   

   Mindfulness or meditation: Take a few minutes to practice mindfulness or meditation to center yourself and cultivate a sense of calm and focus for the day ahead.

4. 
   

   Healthy breakfast: Fuel your body with a nutritious breakfast that includes a balance of protein, carbohydrates, and healthy fats to provide sustained energy throughout the morning.

5. 
   

   Plan your day: Take some time to review your schedule and prioritize tasks for the day, helping you feel organized and prepared to tackle your responsibilities.

6. 
   

   Gratitude practice: Start your day with a positive mindset by reflecting on things you're grateful for, which can help shift your perspective and promote feelings of happiness and contentment." 

   
   

   - Chat GPT

"Building Resilience on the Soccer Field: Strategies for Overcoming Challenges" by Chat GPT

 "As soccer players, we face a unique set of challenges both on and off the field. Whether it's dealing with injuries, facing tough opponents, or experiencing setbacks in performance, building resilience is essential for thriving in the competitive world of soccer. Here are some strategies to help you cultivate resilience and bounce back stronger than ever:

1. Maintain a positive mindset: In soccer, as in life, attitude is everything. Cultivate a positive mindset by focusing on your strengths, setting realistic goals, and believing in your ability to overcome obstacles. Visualize success, stay motivated, and approach challenges with a can-do attitude.

2. Stay connected with your team: Soccer is a team sport, and your teammates can be a valuable source of support and encouragement during tough times. Lean on your teammates for emotional support, constructive feedback, and camaraderie both on and off the field. Together, you can weather any storm.

3. Take care of your body: Physical resilience is just as important as mental resilience in soccer. Prioritize your physical health by following a balanced diet, getting enough rest, staying hydrated, and maintaining a consistent exercise routine. Proper self-care will help you stay strong, fit, and injury-free.

4. Learn from setbacks: Every soccer player experiences setbacks and failures at some point in their career. Instead of dwelling on past mistakes, use them as learning opportunities for growth and improvement. Analyze what went wrong, identify areas for improvement, and make adjustments accordingly. Remember, failure is not final—it's just a stepping stone on the path to success.

5. Stay focused on your goals: Set clear, specific goals for yourself both on and off the field, and stay focused on achieving them. Break down your goals into smaller, manageable tasks, and celebrate your progress along the way. By staying committed to your goals, you'll build resilience and determination to keep pushing forward, no matter what challenges you face.

6. Find inspiration in adversity: Adversity has a way of bringing out the best in us. Instead of letting setbacks discourage you, use them as fuel to ignite your passion and drive. Draw inspiration from the challenges you've overcome, and let them propel you to new heights of success on the soccer field.

Building resilience in soccer is a lifelong journey that requires dedication, perseverance, and a never-give-up attitude. By maintaining a positive mindset, staying connected with your team, taking care of your body, learning from setbacks, staying focused on your goals, and finding inspiration in adversity, you'll become a stronger, more resilient player capable of overcoming any challenge that comes your way. Remember, the greatest victories often come after the toughest battles." - Chat GPT

In His Wings

 Dr. Farhad Sateri, my cousin's dad passed away on January 12th, served in the U.S. Army in the medical corps, was a Major and was an important person to our entire family. He is now reunited with his son, my cousin Kevin in the wings of the almighty. Thank you for being such a tremendous blessing to us and may you rest in peace. 

1. "Acknowledge your feelings: Allow yourself to feel whatever emotions come up, whether it's sadness, anger, confusion, or numbness. Trying to suppress or ignore your feelings can make them more intense in the long run. Give yourself permission to grieve in your own way and at your own pace.

2. Seek support: Lean on friends, family members, or a support network for comfort and understanding. Talking about your feelings with others who care about you can provide validation, empathy, and a sense of connection during difficult times.

3. Take care of yourself: Make self-care a priority, even when it feels challenging. Try to maintain a healthy routine with regular exercise, nutritious meals, adequate sleep, and relaxation techniques such as deep breathing or meditation. Taking care of your physical and emotional well-being can help you cope better with stress and sadness.

4. Engage in activities that bring you comfort: Find solace in activities that you enjoy and that help distract you from your grief, even if only temporarily. This could be spending time outdoors, listening to music, reading a book, or engaging in hobbies and interests that bring you joy.

5. Consider seeking professional help: If you're struggling to cope with your grief or if it's significantly impacting your daily functioning, consider reaching out to a therapist or counselor for support. Professional guidance can provide you with coping strategies, emotional support, and a safe space to process your feelings.

6. Give yourself time: Remember that healing from loss takes time, and there's no right or wrong timeline for grieving. Be patient with yourself and allow yourself to experience the ups and downs of the grieving process as they come."

Technique Breakdown

I learned while coaching AYSO (we have to take lots of free training classes to coach AYSO) pieces of valuable information that, although I've played soccer my entire life, I didn't know the information. One of these pieces of information included off the ball movement. When on defense, the team moves toward the center of the field and pinches in the middle as to block out any possible breakthrough in front of the goal. The defense moves together, as a unit, across the area of the mouth of the goal, defending the ball, but remains tightly knit. This is the type of information that as soccer players, we just know, but when we learn about it, a different perspective emerges. 

When moving from the half line toward the goal on offense, the team then makes creative wide runs and opens up the space of the field. In each direction, the off the ball movement makes all the difference in the world. On defense, it's important to keep on your toes and push the other team in the direction you want them to go (away from the goal). The team moves together and has complete awareness of where the opposition is in order to keep forwards and attacking midfielders marked. On the other side of the field, the team works together, creating space and connections in order to score. The movement up up top is quick and the team needs to meet the ball where it is, go to it, rather than waiting for it. 

I learned to respect AYSO more than I ever have. Not only is that where the fun of soccer emerges, but it keeps up with all of the current trends and practices of soccer, the new rules and guidelines. The focus is beautiful and that is that everyone plays, creating an inclusive environment and welcoming to people as the United States is welcoming to people. These methods and coaching practices move the game of soccer into what we love about it. I've yet to explore the youth clubs but have just began that adventure and am looking forward to what each has to offer our children, including clubs around the world. 

Asher Dasher

 I remember running up and down the stands of the soccer field with Ashley during the off season. She made me want to be a better person, a better friend, a better mother and just the best possible version of myself that I can possibly be. She was honest and saw the best in everyone she knew. Her work ethic on the soccer field was brilliant. She was fierce and fair. She was one of the most generous people I've ever met in my life. Generous with her time, talent and gifts. 

One of my friends from H.S. posted a picture for a goddess project she was doing and I couldn't help but think it looked like Ashley embracing her mom in such a beautiful and peaceful setting. I wanted to send it to Ashley to show her how much her mom is still loving her. I decided I'd paint it or sketch it for her to help her heal. Maybe it was to bring me comfort and peace about her passing because I didn't even know she was probably embracing her mom already. 

She loved this song.

The Gift of Friendship from College Soccer

 I first met her when I was given a list of phone numbers to call for our college soccer team. She answered the phone and we chatted like we'd been best friends forever. She joined us and we played soccer together that year but remained friends forever. Ashley was one of the kindest people I've ever met in my life. Her family, an extension of the kindness she extended to me and my family. I miss Sheri's meals, her cookies, good company and the painting sessions we had at her place. 

Ashley called me one morning not too long ago and I answered the phone. "Well, mom died." She said. I cried with her for a long time. Sheri was a great teacher and poured her beautiful heart out to all of the students she lead. She was very well loved and respected. Ashley poured her beautiful heart out into the life of her mother. They loved and respected one another deeply. Their relationship was beautiful, authentic and full of good fruit.

I thought before and after Sheri's passing Ashley would travel the world, she would have children, we would live to be old lady friends, because that's the type of friend Ashely was, a forever friend. A four leaf clover out of a field of three leaf clovers. She was very sad after Sheri's death and leaned into her family as she lost the center of her world when she lost her mother. It was where she wanted to be, with her family, her grandparents, her dad, her brothers and their children. 

I remember the UCLA games we attended together. Swimming in the Sacramento River, camping on the beach shores in San Diego, dancing at her cousin Paige's wedding, hiking in Las Vegas, camping in Hana while looking out onto the stars in the beautiful sky. Conversations full of deep belly laughter, authentic prayer and thanksgiving. Dedicating ourselves to the almighty under the fresh mountain water, cleansing and rejuvenating our weariness, every hike we could. Painting sessions with a blank canvas, not quite knowing what to paint but making the best we could. 

I remember we, with our entrepreneurial spirits, tried to sell our paintings. Not one of them sold. We laughed about it afterward, sort of embarrassed we'd even thought they were worthy of selling. I believed hers were well worth it and she believed mine were well worth it. She helped me believe in myself, to keep my faith and to love the ones I love even more than I thought possible. 

I awaited her holiday greetings to program her phone number into my new phone. Our life seemed to fall apart during the week of Thanksgiving. I couldn't return to work because I was ill. My children were ill and our life changed after that week. At the end of December, I fell when I was playing soccer and my ankle injury is still trying to heal. I received a text message from Ashley's twin brother this January talking about her memorial service. She died on Thanksgiving, he told me. I called him in complete disbelief. We sobbed. I'm so sorry to Ashley's family and hope they're filled with comfort and peace.

Rest in peace to Ashley Polan, one of the best friends I could've ever asked for. I know you're flying with God and you will be loved and missed forever. Thank you for the gift of friendship.