https://www.thekdiaries.com/diaries daily 0.75 2025-03-18 https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m-beapx-jt4t5-m7fas-y26j2-e8c6c-g3dbs-6535f monthly 0.5 2025-01-07 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/bc6d61a7-7812-4e9d-ad4e-b1f49700f804/Summer+spirit.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/5d642bef-be53-4fab-ba3b-59f534b3456d/Rev+Ed.jpg All Diaries - Growing in the Spirit 5 Days of MORNING ENCORAGEMENT Pastor Sparkman Helps Get Our Day Started Off Right! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/77dddbed-580d-467c-a08f-43279c63b624/Spirit+blog.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1674939472799-CMQSBXEHDEVYKK46GEW8/Optimized-God+is+Love.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/cc62b611-0298-408b-96b9-664eba2b7702/BE+Kind+-+Spirit+.png All Diaries - Growing in the Spirit - Make it stand out -author unkown- https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/cbbf14fa-2127-4941-bc16-5ec2f54ab131/Grace+Pic+for+KDiaries%5B7286%5D.jpg All Diaries - Growing in the Spirit - Make it stand out Dr. Grace!! Dr. Grace Miranda, Ed.D, CSC Principal, Generation and Culture Expert Maximizing Leadership Solutions LLC https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/5fbbae47-7cc9-43eb-acbe-295f6f343155/Picture1.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-bz9mk-x9b65-d4nxb-ag78j-yxdwy-k8dwa monthly 0.5 2024-10-30 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/f4a907a9-8d5b-4653-8f78-85898d00c022/Nobody%27s+Child+Holiday+Graphic+-+Facebook.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/2ef015e8-16a8-4a0f-914b-42c0cb77902b/summer+Lifestyles.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/4f9693e2-254e-45a3-b025-19e7b0e3c2d5/Milt+summer+2023+II.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8b877535-81ad-4ca0-be0f-07698b455e19/Milt+summer+2023.jpg All Diaries - Lifestyles - Milt Sharp, Cyclist https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/5ec857b7-4c29-4b8c-9411-6e7efabaf33a/water.JPG All Diaries - Lifestyles - Make it stand out Beautiful! Can you imagine… https://www.thekdiaries.com/diaries/yourwellnesspractice-9rlfw-6rfp6-yd6ea-b2dr5-bbnwb-ypf3t-hkpkr-mktj5-5hzfw monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/42ec1172-2112-4095-b6e3-ab2b039816a5/Fitbit.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/f84ec6a6-1739-43f0-b2b8-6bd200b75961/Optimized-Healthy+foods.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1d8b8fbd-47d6-4d8f-8307-26e36e2d47bb/Summer+2023+Body.JPG All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/46a712b4-d630-48cb-93f4-cd29fce41553/prayer+for+your+mind.png All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b094fec0-39a6-4bbd-bd7e-0b86c749b583/Tenille.JPG All Diaries - Body & Mind Tenille Ademiluyi Mental Health Therapist tenilleademiluyi719@gmail.com https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-bz9mk-x9b65-d4nxb-ag78j-yxdwy monthly 0.5 2023-07-16 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8a8f309e-1038-446e-b725-c3bf3b0ac360/budapest+spring+2023.jpg All Diaries - Lifestyles - Make it stand out Chicken Kiev for dinner while in Budapest. Outstanding!! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1dcdc9bb-3bce-4b87-9575-c33c51de86fa/Cyprus+spring+2023.jpg All Diaries - Lifestyles - Make it stand out Croatia https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/4bf8c82f-d50b-47d8-b5f7-46fdb930c932/Lifestyles+-+spring+.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/109224ef-4195-4883-a674-84bf9757aa03/Croatia+2023.JPG All Diaries - Lifestyles - Make it stand out Dinner in Dubrovnik, Croatia (4/20/23) https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/249e78b9-de08-4b30-abec-43bd10b3e91a/1.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/668dd001-6a37-41db-829d-f0536693bda5/Cyprus+2023.jpg All Diaries - Lifestyles - Make it stand out Cyprus - Easter Sunday (4/9/23) https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m-beapx-jt4t5-m7fas-y26j2-e8c6c-g3dbs monthly 0.5 2023-07-16 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b1bc7175-8ac5-41cc-a7a1-37a73e85d7f0/Optimized-shutterstock_1865438893.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/f678bfe7-59d7-4546-b60a-1411150fd985/Optimized-Rev+Sparkman.jpg All Diaries - Growing in the Spirit - Ed Sparkman, Pastor TO GET WHERE WE WANT TO GO, WE MUST MOVE FROM WHERE WE HAVE BEEN! (ENCOURAGEMENT!) I begin my message with encouragement and strength as I affirm God's power to strengthen and redirect us during a trying time. Let me also remind everyone that trials don't have a starting and ending time. However, God knows their endings before their beginnings. It has been 19 months since I lost my soulmate of 44 years, and the tears are still flowing. But God's love is still overflowing, providing comfort and strength. As I started writing this message today, I thought about another Mother’s Day without her. I felt motivated to write this message to remind us of God's promise in Psalm 34:18 that, "The Lord is close to the brokenhearted, and he rescues those whose spirits are crushed." God is not trying to make us forget; He is trying to move us forward. When we are discouraged, we have to encourage ourselves in Him. As we continue to reflect on what has happened, let us also reflect on what will happen when we let go and let God. Let us not talk about encouragement; let us "Be Encouraged!" We may feel alone, discouraged, and defeated but our God is closer than we realize. Looking ahead does not mean we have to stop looking back. However, looking back should not stop us from moving forward. -Rev Ed- ****** Be Encouraged! “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.” Deuteronomy 31:8 ****** https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/0c4c7ffb-2871-4205-9035-a47cc1811fe8/Anthony+spring+.jpg All Diaries - Growing in the Spirit - Make it stand out minister/recording artist https://www.thekdiaries.com/diaries/yourwellnesspractice-9rlfw-6rfp6-yd6ea-b2dr5-bbnwb-ypf3t-hkpkr-mktj5 monthly 0.5 2023-07-16 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/67486777-0fc9-4e60-9962-dcfa6e4bbab7/thai+yoga+.JPG All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/d76d19bd-b562-47f7-b957-73a13c10b3ed/mental+health.PNG All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/ad85835f-04c8-43af-9098-60a8783bb7ec/Spring+2023.png All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/d7f6cfd1-bf0c-4f01-80e2-2b9cc16b08d9/Optimized-shutterstock_1661844010.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/745e949a-2e77-40a5-8af4-41f7fe6fab31/Optimized-milt.jpeg All Diaries - Body & Mind - Milt Sharp is Back! cyclist, fitness enthusiast, business executive https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/9a3541c6-4744-4ca7-a1d0-f5b9a262767f/Optimized-Mind+and+Body.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-bz9mk-x9b65-d4nxb-ag78j monthly 0.5 2023-04-27 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/59aca9a8-c776-4c44-af17-a1fdbe56e30b/IMG_2964%5B7512%5D.JPG All Diaries - Lifestyles https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b7968856-6610-479e-a80e-76fc0632fd6c/Tre+II.JPG All Diaries - Lifestyles - Make it stand out Tre Thomas recording artist, songwriter https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/249e78b9-de08-4b30-abec-43bd10b3e91a/1.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/f60f2d34-0f07-4c48-9b5b-69e916bd8e2a/Autumn+Lubin+.jpg All Diaries - Lifestyles - Make it stand out Autumn Lubin writer, life enthusiast https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/edadc05f-ff4a-467f-b53e-c871d31d7cce/Lifestyle+-+Winter.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/a758137e-74a4-492d-86a2-97c295fabe15/Rich.jpg All Diaries - Lifestyles - Make it stand out Rich Hoskins consultant, sci-fi enthusiast, (my hubby) https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1d535745-5476-4381-aee3-e35682801970/the+struggle+2.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/fd61a1f2-3816-463a-b9b6-4353f6665499/Black+history.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/92189b99-90a4-491a-bf4a-7c580cdba601/Lifestyles.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/yourwellnesspractice-9rlfw-6rfp6-yd6ea-b2dr5-bbnwb-ypf3t-hkpkr monthly 0.5 2023-04-27 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/0f5286a2-eed4-4dc1-be03-9e8542dd1ad9/Meatalls+.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/ba580fd6-14c5-4499-b23d-391d40dd3d31/Optimized-man+exercising.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/2490e846-2d04-444c-89db-999b388b4dd9/Tenille.jpg All Diaries - Body & Mind https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/385f8ec3-743c-4a2b-b40a-6e00080dcd25/Mind+and+Body+2.JPG All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m-beapx-jt4t5-m7fas-y26j2-e8c6c monthly 0.5 2023-04-27 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/0c3b18b2-c99e-455c-9c0a-20eef92d6d5a/Optimized-God+is+Love.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/84911e88-7e4c-4df4-b2dc-281244ae1edd/Spirit.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/72b51ee7-a447-4845-8e15-4df642fa48ea/Marcia.JPEG All Diaries - Growing in the Spirit - Make it stand out Marcia Jones, survivor/overcomer One morning in 2009, my friend Marcia was on her way to work and was involved in a terrible car accident that left her paralyzed. She has been confined to a wheelchair ever since. Her life forever changed that day. Yet she is a real life example of what it means to persevere and to hold onto your faith even in the midst of challenges. ❤️ https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/aaa27e7f-6714-4b86-95a6-f5b6b7ec534b/Rev+Ed.jpg All Diaries - Growing in the Spirit - Ed Sparkman, Pastor EXPECTATION New Year, New Things My message this month acknowledges that moving into a new year also means expecting “new things.” Often, we allow ourselves to become so satisfied with where we are that we prevent ourselves from having hope for the future. We block ourselves from mentally and physically looking forward to the “new things” that God has prepared for us. We are not required to accept an improved version of the old things. We are to move forward in expectation of receiving “new things.” No matter what we went through last year, or what we have brought with us in the new year, we can still look forward to the “new things” that God has prepared for us. We need to redirect our focus from the old things to the “new things” that will inspire and recharge us. We must encourage and energize ourselves with the fact that God is still writing our story, and not allow anyone to take the pen. Family, we cannot allow old thoughts, old situations, nor old relationships to prevent us from receiving the “new things” that God has prepared for us. Don’t allow old thoughts, old ways, nor old relations to overtake your expectations. It is a new year, and you must believe that every new day is going to be better than the days before. We must continue to dream, believe, and look forward to “new things” regardless of what is happening around us. You may not be able to see it immediately, but we are reminded by the Apostle Paul that “things that are seen are temporary; but things that are not seen are eternal.” Remember, what is ahead of us is better than what is behind us! -Rev- *********** https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/fccb3c91-84a9-40ba-94e3-a8d5394cf295/Grace+Pic+for+KDiaries%5B7286%5D.jpg All Diaries - Growing in the Spirit - Dr. Grace Miranda, Ed.D, CSC Who Matters Most “One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek him in his temple” (Psalm 27:4, NIV). When things around me begin shifting, the one thing I have learned to do is shift with it. The end of 2022 was filled with joy and pain (a lot of pain). Smiling and being strong when inside you are crying and feeling weak is not something you can do on your own or keep up. I struggled to keep shining for Jesus as family illnesses and death plagued our family. And then I read the following by Christine Caine: “There are so many things in our world today fighting for our attention and pulling us in different directions. I’ve learned that, amidst this reality, the key to living a life not driven by stress or fear is to live with a God-first focus. We can’t afford to just fit Him in. He needs to be at the center. He needs to be our one thing. Only then will our lives find peace and meaning. Only then will we experience the lives we were created for, enjoying the wonder and gift of His presence each day”. These words hit hard and made me realize that I wasn’t living with the level of trust in God needed to navigate through the turmoil of death and illnesses hitting my family. After sitting with all that had transpired, I was reminded that God always has me. There is not a minute that passes that His eyes are not on me. “Remember, Lord, your great mercy and love, for they are from of old. Do not remember the sins of my youth and my rebellious ways; according to your love remember me, for you, Lord, are good” (Psalm 25:6-7). Everyone is going through something all over the world. If we will remember life is not about us and that God sees it before any of it happens. And then look back over our hardest moments, we made it and are stronger because He strengthen us for and through every storm. It truly matters who matter most to you. Be a Light “There is always light. If only we’re brave enough to see it. If only we’re brave enough to be it.” Amanda Gorman “Life is 10% what happens to you and 90% how you react to it.” Charles R. Swindoll “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you” (Ephesians 4:32 NIV). Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers” ( Galatians 6:10 NLT). Love must be sincere. Hate what is evil; cling to what is good.” Be devoted to one another in brotherly love” (Romans 12:9-10 NIV). “Inhale, exhale, it is well, it is well. All of this is part of the story you will tell.” Moran Harper Nichols May we remember Who matters most and seek to be the light shining bright for His glory. Life truly is not about us. -Dr. Grace- https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/99fa61fd-e5d7-430c-91cc-67532a2e61fe/Anthony+B.JPG All Diaries - Growing in the Spirit - Dr. Anthony Brown minister, gospel singer Dr. Anthony Brown Seasons: Handling Life’s Transitions https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/77dddbed-580d-467c-a08f-43279c63b624/Spirit+blog.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/yourwellnesspractice-9rlfw-6rfp6-yd6ea-b2dr5-bbnwb-ypf3t monthly 0.5 2023-01-18 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8e33de93-a80e-4c0e-a86d-b275704c19e0/Tenille.jpg All Diaries - Body & Mind - Tenille Ademiluyi mental health therapist, LMSW https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/c4c44c33-a914-47d9-9a0c-68fef169712d/Mind+and+Body.JPG All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/d2ad5c6f-701a-4819-a622-4c93f0bf423a/Elderberry.jpg All Diaries - Body & Mind We were first introduced to elderberry syrup when Rich, who was fully vaccinated, received a positive test. We think it was due to contractors we had working in the house. When that happened, it was recommended that we begin taking it daily along with zinc and concentrated Vitamin C (3000mg). While it’s certainly not a tested preventative against Covid, I do like the feeling that I’m doing something good for my body. There have also been a couple of times when I felt like I might be coming down with something and took a shot of elderberry (the shot cup comes with it) and within a couple of hours the symptoms had subsided. We don’t necessarily take it everyday anymore, but typically I take a dose a few times a week. This stuff is sold everywhere including grocery pharmacies and CVS. I’m obviously not a doctor but, friend to friend, I thought I would share because we can all use as many tools as we can find on the journey to living healthy! -K- Disclaimer: I am not a medical professional. Any information or comments presented represent my opinion and suggestions only. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/e567e738-c326-4e9e-afcd-20b387496aae/Meal+Prep.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/9ee03a2c-8221-45ca-aafa-1ea1d875a347/Optimized-milt.jpeg All Diaries - Body & Mind - Make it stand out Milt Sharp, cyclist, social entrepreneur Foam Rolling Hurts So Good! Did you know that well documented clinical research has concluded 70 to 85% of all pain is believed to come from little, tiny knots in the muscles clinically known as trigger points? The sad thing is that not many doctors understand that these muscle knots or trigger points can be the root cause of their patient’s pain problems. Unfortunately for many, our instinct is to run to the doctor or reach for medication every time something hurts or bothers us. If 70 to 85% of all pain is a result of these muscle knots or trigger points, then it is safe to say that finding them and fixing them are what you’ll need to do to be free of pain. The good thing is that the pain caused by these trigger points can be relatively easy to fix. The power to get rid of trigger points is in your hands so finding and releasing your trigger points can save you from a lot of pain and suffering and help you once again enjoy a pain free life. First, there are things that can be done by you to get rid of a trigger point. Some if not most can be fixed by applying pressure directly on the muscle until it goes away. This is muscle compression. What are the benefits of muscle compression you ask? There are several. Muscle compression warms up the muscles. Muscle compression is also beneficial to restoring muscle function. It helps to increase range of motion thereby increasing blood flow and improving nutrition to the muscles and other tissues. Muscle compression helps muscles recover their elasticity and range of motion. According to a study published in the journal of strength and conditioning research just two minutes of foam rolling increases your muscles range of motion by up to 10%. So how do you get started? Foam rollers are an excellent tool for anyone who works out and even those who are inactive can see benefits. Foam rolling exercises can help relax muscles that may have become tight from sitting at a desk all day. Foam rolling is also helpful in breaking down scar tissue and maintaining normal muscle length. In the beginning, if you’re new to foam rolling, go lightly. It can be a little bit uncomfortable at first, especially when you roll over tight muscles. If you find an area that is painful decrease the pressure slightly by taking some of your weight off the foam roller. The best time to foam roll is when your muscles are warmed up. This is typically after a quick warm up before you start exercise or after a workout. Again, you don’t have to be “active” to see the benefits. A quick session in the morning or at the end of the day will do wonders. Aim for 3 to 5 minutes on each body part. Roll slowly and pause over the sore areas for 8-10 seconds and then continue rolling. If you can find 10 minutes of your day three times a week, you’ll notice a marked improvement in your range of motion as well as reduced pain. Foam rolling can feel like torture but over time if you stick with it, you’ll come to love it and see its benefits as an essential part of your self-care routine. Hopefully you have found this information interesting enough to begin your own research! To further help you on the journey, I will be sharing a detailed full body foam rolling routine in my next blog post. You don’t want to miss it, so be sure to follow and come back for part II! -Milt- https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1665171869562-4WG7DG65A5NJIALT2VZ6/unsplash-image-V62UrdknDCA.jpg All Diaries - Body & Mind - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m-beapx-jt4t5-m7fas-y26j2 monthly 0.5 2022-10-29 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/ec31bc10-84f4-4565-a0f5-9eb758d3e34c/Post+in+spirit+diary+.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/6a3d43e7-2a4a-478f-94cd-afbadd3293ab/spirit+diary+.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/a07aa5dd-0cb9-4aee-980d-dc0085165071/Optimized-Growing+in+the+Spirit.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8fd5168a-8814-4270-bc8f-7b64ca211e5b/Rev+Ed.++%282%29.jpg All Diaries - Growing in the Spirit - Rev. Ed Sparkman, Pastor HOPE IN THE MIDST OF OUR STRUGGLES https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/fccb3c91-84a9-40ba-94e3-a8d5394cf295/Grace+Pic+for+KDiaries%5B7286%5D.jpg All Diaries - Growing in the Spirit - Dr. Grace Miranda, Ed.D, CSC Living with God in Control: What a Difference! https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-bz9mk-x9b65-d4nxb monthly 0.5 2023-01-19 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/5a1fb74c-aa0d-413a-8754-47903c9e5046/Tre.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1665176422972-ZOUPFZIE2IJ8HZTH8KLD/unsplash-image-Pw5uvsFcGF4.jpg All Diaries - Lifestyles - Make it stand out ——-Best Lives Include Having Fun!——— https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/456f049d-7e3f-4da4-aa07-471817812597/Expo.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/0174e5d5-a77f-40ad-b379-28ad85f426c3/Lifestyles.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/88f7bd5a-98ef-47a7-ae5f-e41be5344212/Anthony.JPEG All Diaries - Lifestyles - Dr. Anthony Brown minister, foundation president It’s Never Too Late And I’m Living Proof! Of course, you’ve heard those words before, “it’s never too late.” Perhaps it’s been a comment from a friend or family member when you suggested going after a deferred dream, or a seemingly impossible goal – the encouragement was simply that, “it’s never too late.” Forty years ago, I entered my sophomore year at college with two goals – joining the Towson University Gospel Choir and pledging Alpha Phi Alpha Fraternity, Incorporated. I joined the choir, and it became a pivotal, vibrant part of my college journey. But my confidence came up short when I went to an initial Alpha Phi Alpha interest meeting and I “shrunk backwards” with intimidation and fear. The Gospel Choir became my fraternity, my source of bonding and fellowship, but I never forgot about the desire to be a part of Alpha Phi Alpha Fraternity, Inc. So, this month I am honored to share a real-life example of that frequently heard mantra, “it’s never too late.” This month (November), I will celebrate my 60th birthday and as I look forward to that milestone I have been operating under the reality that I have more days behind me than I have ahead of me. It’s not a discouraging thought and has served as a runway for me to further secure and strengthen a legacy of giving, inspiration and encouragement. It was that reality – more days behind than ahead - that caused me to begin re-exploring becoming a member of Alpha Phi Alpha Fraternity, Inc. And, as I write this post I am humbled and proud to share that I am NOW a member of Alpha Phi Alpha Fraternity, Incorporated (Kappa Phi Lambda Chapter, Howard County) having completed the Membership Intake Process on October 15th – “it’s never too late.” So, this reflection has two purposes – first, it’s intended to celebrate and echo the tremendous joy I feel in joining this AWESOME organization of LEGACY and IMPACT. Secondly, and even more importantly, it’s written to provide you with a practical, real-life example that echoes those familiar words, “it’s never too late.” So, what goal or dream do you need to go after? Perhaps your deferred goal or dream hasn’t been sitting on the shelf of your heart for forty years like mine, but the fact is the same, “it’s sitting there.” GO FOR IT – there are more days behind you, than ahead of you, and “it’s never too late.” -Anthony- https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/9e115690-420b-4b0c-8693-6149ac0f52c0/lifestyle+quote.jpg All Diaries - Lifestyles https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-bz9mk-x9b65 monthly 0.5 2022-08-31 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8ba529ca-d0a9-4e08-bcac-524f3a0febac/Justa+Thought.jpg All Diaries - Lifestyles - Make it stand out Just a Thought: By Tre Thomas https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/22a154be-0fb8-419a-901e-beccc92d647f/Rich.jpg All Diaries - Lifestyles Rich Hoskins, Sci-Fi Enthusiast https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/cf05a0ea-6ac9-4e48-95f2-8fdcb5067e2c/OCIV.jpg All Diaries - Lifestyles - The Original Crew having a blast in OC, MD Celebrating Daughter #2’s BDAY https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/093779c4-2980-465d-9ca6-fb768e52870d/OC.jpg All Diaries - Lifestyles - Third weekend in May and the boardwalk was packed! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/4afdf91c-067b-4f37-a37a-6a37663d8acd/anthony.jpg All Diaries - Lifestyles - Dr. Anthony Brown “Mentoring, Mastering and Making a Difference” https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/823f1adf-70a1-4720-ba08-da64a8ecf5c6/Optimized+latest+Book+Cover.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/5e7da0e2-327e-4c9b-a46f-19f42194483a/Optimized-Lifestyles.jpg All Diaries - Lifestyles - Make it stand out ——-Best Lives Include Having Fun! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/ff96df4c-1754-4667-bd00-62c1b52d7dad/OC+II.jpg All Diaries - Lifestyles - The sun felt so good! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/03aa1076-8dc1-4035-b45c-945aa8006945/OC+III.jpg All Diaries - Lifestyles - Yep, the temps in the afternoons were chilly but still loads of fun just being near the Ocean! 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Pastor, Shiloh Baptist Church, Philadelphia https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/2c790de4-3d00-4567-83f5-8b7c0ff34221/Post+in+Spirit+diary.JPG All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/c082bb56-d5cc-481a-baa0-84a7d630e3c5/Optimized-growing+in+the+spirit+%281%29.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-5777a-3grdh-d3dpn monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b6958a01-d425-47eb-b9f5-de38cf8892c7/tshombe.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b26539d1-d0ea-4070-8c1c-fa5e9e91ff05/Optimized-Cover.jpg All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/777494aa-75e9-496d-8f17-3ff05bacd477/Kim+Drayton.jpg All Diaries - Lifestyles - Welcome Kim! Kim Drayton Certified High-performance Coach kimdrayton.com https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b398c015-d198-4103-86f1-8a8344ec46e7/linda+davis+demas.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/b42b2a68-64dc-4e8c-a4f4-c30e38c36a20/Optimized-beach+scene.jpg All Diaries - Lifestyles - Make it stand out ——-Can’t Wait!—— https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/4c7c8e84-d170-4c22-a796-583901fdc3a9/Vincent+Pitt.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/7bbd85e3-2f3a-4258-8a55-5619ae1bae0e/Rich.jpg All Diaries - Lifestyles - The hubby is back! Rich Hoskins, FBI agent (retired), International Instructor, Sci-fi enthusiast, Pop Pop https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/4a6a320b-dfd4-43b2-8aea-284b1f13ef89/susan+moody.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/c87f8607-6532-4053-9c88-7ff9a0d5b32c/carolyn+young.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/869b0a98-3fd5-49cd-a1b0-f48561803b52/rosa+quarles.JPG All Diaries - Lifestyles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m-beapx monthly 0.5 2022-04-03 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/adf732db-6615-4e38-9e33-3d85d98c3dda/Optimized-stock-vector-he-is-risen-easter-banner-background-with-clouds-and-sun-rise-vector-illustration-599741726.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8864d054-1a5c-4cdc-8491-f26b585a5886/prayer+for+a+friend.JPG All Diaries - Growing in the Spirit - Peace and Blessings to you always! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/3fdeb6be-7b70-4f19-93be-37726608ec11/Rev+Ed.++%282%29.jpg All Diaries - Growing in the Spirit - Reverend Ed! Dr. Edward Sparkman, Pastor, Shiloh Baptist Church, Philadelphia https://www.thekdiaries.com/diaries/yourwellnesspractice-9rlfw-6rfp6-yd6ea monthly 0.5 2022-04-02 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/7ffa708d-06f0-43a5-9dec-5a335b65b46a/Optimized-Mind+and+Body.jpg All Diaries - Mind & Body - Make it stand out #Truth https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/6b7e3440-a207-4692-b80c-471969758e65/BSO.JPG All Diaries - Mind & Body I now understand that healthy living must sometimes include adding supplements to your diet. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/8b2d4bf7-01f9-43c5-b312-a8eb7c551f14/Tenille.jpg All Diaries - Mind & Body - Tenille Ademiluyi, LMSW Mental Health Therapist Presence.priority@gmail.com https://www.thekdiaries.com/diaries/blog-post-title-four-69pmx-w65as-d7gmg-ecs8r-5lk2m monthly 0.5 2022-03-17 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/6867fea2-38fb-47f6-b7f0-bd0633bfb09c/Optimized-spirituality.jpg All Diaries - Growing in the Spirit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/29f0b22a-d68c-43db-b68a-1bade7d146c4/blog.png All Diaries - Growing in the Spirit - Peace and Blessings to you always! https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/74094248-a09e-41f8-b8b0-6d27416b1e5e/Rev+Ed+Sparkman All Diaries - Growing in the Spirit - Reverend Ed is Back! 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AUTHOR. WRITER. SPEAKER. WELLNESS BLOGGER. KAREN MOODY HOSKINS. Karen believes her purpose is to be an encourager; to listen and offer empathetic support to those who need it. Her debut novel, Nobody’s Child is consistent with that mission in acknowledging that mistakes and setbacks are inevitable but it’s how we grow, learn and evolve as a result of those experiences that ultimately determines where our journeys will lead. While writing has always been her passion, Karen’s professional career was spent working on national strategies with the goal of improving America’s under resourced communities and the the lives of the people who live there. She holds a graduate degree in English and Creative Writing from Southern New Hampshire University. A breast cancer survivor, she lives with her husband, Richard, in Northern Virginia. She is mom to Tenille and Brandi and Gigi to Caiden and Ronen. Now, let’s get chatting! Read my blogs about Mind, Body, Spirit, Lifestyle & Relationships. https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/d465df6f-26cd-4995-865f-4f62580ebc46/Book-Available-Now.png About - Hot off the presses! My first novel is ready to read. https://www.thekdiaries.com/whats-k-up-to daily 0.75 2021-10-06 https://images.squarespace-cdn.com/content/v1/613b9b2a39c5bd41112764ea/1632783861605-809PO5IUL6BOI6BD907B/unsplash-image--B8QNAL5P0E.jpg What's K Up To? - My latest jouney. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. 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