There are many complicated technical explanations solutions & Guides to resolve this.
But if you are like me and just want to solve the problem & move along. This is what you need to do .
1. backup the transaction logs ONLY
2. Backup the database ( Full ) for safety
3. Shrink the database
4. Shrink the files.
Done
Side Note: If you run a maintenance plan regularly to back up the transaction logs & databases you will not have to learn this the hard way as I did.