ONEKIDSMOM   127,386
100,000-149,999 SparkPoints
ONEKIDSMOM's Recent Blog Entries

The ABC's of motivation: sleep

Wednesday, October 24, 2012

Everybody knows what sleep is. To give the Webster's version, "1 a) a natural, regularly recurring condition of rest for the body and mind, during which the eyes are usually closed and there is little or no conscious thought or voluntary movement, but there is intermittent dreaming".

Even the definition sounds inviting, doesn't it? What does sleep have to do with motivation, though?

I am fond of saying there isn't much that a good night's sleep doesn't make better. I'm a big believer. If motivation is flagging, getting a good rest can spruce it back up.

Sleep is so important that Sparkpeople even has a "better sleep challenge" team. But long before Sparkpeople was a twinkle in Chris Downie's mind's eye, back when this old lady in training was in high school... I discovered during one of my more foolish attempts at weight loss that I could live with very little food, or with very little sleep... but not without both at the same time!

So... rest well, fellow Sparkers... for this enables us all to Spark on... with a LIFE that is good! emoticon

  Member Comments About This Blog Post:

_LINDA 10/24/2012 11:21PM

    I so wish I could discover the key to a good night's sleep. Its eluded me so long I can't even remember when my insomnia first started :(( I have no doubt that was the reason why it took me two years to lose my weight in spite of doing all the right things most of the time.. I can only imagine the energy I would have if I could score even seven hours sleep in a day instead of 2-3! Sleep is really vital for healing, rejuvenating, thinking through problems (the brain remains active during sleep and is thought to work out problems and consolidate memories at this time)
Can't go through life like a zombie that is for sure, it doesn't work well :P

Report Inappropriate Comment
DALID414 10/24/2012 10:03PM

    How apropos! My body needed sleep today and instead of fighting it I went along with it.

Report Inappropriate Comment
KARIDIAN1 10/24/2012 9:02PM

    Like an idiot I was up until 2 am last night trying to get renewals processed for the gun club. Just wanted to get the pile done and in the mail.

At least I had today off and was able to sleep in later. That is heaven!

Report Inappropriate Comment
WATERMELLEN 10/24/2012 7:45PM

    Sleep matters but isn't always compliant for me. And when I cannot sleep it helps me to remember that . . . I'll probably sleep tomorrow night. And also that "polyphasic sleeping" (waking up during the night, going back to sleep) is apparently "normal" for a lot of people.

When I go a long time without enough sleep no question: the motivation to stick to the healthy exercise and nutrition does flag!!

Report Inappropriate Comment
EBEAMS 10/24/2012 6:19PM

    Ahhh ... the ever elusive Zzzzz's ... I've never been a "good" sleeper and I'm sure that factors into my problems sleeping now. I know from researching stress stuff that sleep is vital ... essential to lots of things that the body needs to do while the "lights are out", so to speak. Maybe someday ... maybe ...

Report Inappropriate Comment
1CRAZYDOG 10/24/2012 2:52PM

    emoticon Great blog! working on the sleep!

Report Inappropriate Comment
LINDAKAY228 10/24/2012 1:54PM

    I definitely have to have my sleep!

Report Inappropriate Comment
IRONBLOSSOM 10/24/2012 1:32PM

    Oh yes, if I don't sleep enough I tend to eat everything in sight!

Report Inappropriate Comment
DLDMIL 10/24/2012 1:29PM

    I definetly have more energy after a good night, restful sleep. emoticon

Report Inappropriate Comment
LEANJEAN6 10/24/2012 12:34PM

    You need lotza sleep Lynda

Report Inappropriate Comment
LESLIELENORE 10/24/2012 10:35AM

    I lose my motivation when I am tired. Getting enough sleep is key to my fitness plan.

Report Inappropriate Comment
SLENDERELLA61 10/24/2012 8:28AM

    You were very precocious to discover this principle so early. I've also found at very busy times in my life to consciously reward myself with extra sleep (sometimes a nap) rather than food is very effective. Thanks for another good blog, Barb. It is a truth I seem to have to rediscover every couple years!! Maybe this time it will stick. -Marsha

Report Inappropriate Comment
KRISZTA11 10/24/2012 8:02AM

    Very true!
Whenever my eating habits or mood go bad,
I always discover I was not getting enough sleep.
Often if is the root cause, sometime it is only collateral damage...
Going to bed on time always helps anyway : )

Report Inappropriate Comment
DNRAE1 10/24/2012 7:11AM

    I've been sleeping 8-9 hours a night since watching dear GD (2 year old) for a week. Wow, now I know what a good sleep is!!! emoticon

Report Inappropriate Comment
NEW-CAZ 10/24/2012 7:00AM

    Barb you are spot on the money, no sleep means a muggy and foggy brain and a not too willing body either for me.

Last night was a c*ap night again yet I managed a walk and core workout and do not regret doing either, in fact it's helped and I'm hoping it'll mean I'll sleep tonight!'
Have a great day emoticon

Report Inappropriate Comment
MSLZZY 10/24/2012 6:52AM

    Sleep is essential, no matter what we think.
Thanks for the reminder. HUGS!

Report Inappropriate Comment
DEBRITA01 10/24/2012 6:40AM

    Sleep was never a problem for me until this current stage of my life. Knowing how important it is for my health, I've set sleep goals. Last night? emoticon and I'm ready for this day! emoticon

Report Inappropriate Comment
AQUAGIRL08 10/24/2012 6:05AM

    You are so right! Sometimes when you don't get enough sleep, you are hungrier too. A good night's rest is a must!

Report Inappropriate Comment
TRYINGHARD54 10/24/2012 5:59AM

    Wish i got more sleep

Report Inappropriate Comment

The ABC's of motivation: remember

Tuesday, October 23, 2012

Finding motivation slipping? Then the word for today might be of service.

Today's word is remember. According to Webster's, one sense of the word is "3 to bear in mind; keep in the memory; be careful not to forget 4 to keep (a person) in mind with some feeling, as of pleasure, gratitude, etc."

The person I want to focus on keeping in mind, in considering motivation is oneself! And being careful not to forget? That this person is worthy of taking care of, of proper nutrients, of sufficient activity, and rest.

If struggling, it is well to remember what it felt like to skate along in the sunshine of grace when it seemed easy to care for ourselves! Wanting to get that feeling back is strong motivation to take care / make a good decision... one more time... to keep putting one foot in front of the other on the path to healthy living.

Because living is a good thing. Living well and healthy and happy... the best.

Spark on! emoticon

  Member Comments About This Blog Post:

KARIDIAN1 10/24/2012 9:11PM

    Thanks for the reminder. My motivation has slipped several notches the past few months. And the scale shows it. Pounds gained back. emoticon

Report Inappropriate Comment
WATERMELLEN 10/24/2012 7:42PM

    Remembering is really key. Remembering to check the calorie count on the mini cinnamon bun, and on the two bite chocolate brownie -- yeah. And opting for the fat free sugar free yogourt (35 calories) instead!!

Report Inappropriate Comment
NIKKICOLE83 10/23/2012 10:27PM

    Whenever I feel discouraged, I remember how empty I felt and sad I was when I was nearly 300 pounds. That usually snaps me into it.

Report Inappropriate Comment
MSLZZY 10/23/2012 10:14PM

    You share all your wisdom so graciously!
Thanks for sharing. HUGS!

Report Inappropriate Comment
NEW-CAZ 10/23/2012 12:40PM

    Wise words Barb and another outstanding blog!
So often we forget to keep the balance in our busy lives, rest is equally important!

Hope you're having a good day hun emoticon

Report Inappropriate Comment
1CRAZYDOG 10/23/2012 12:07PM

    Your last sentence says it all . . . and is my motivation; to live well and happy!


Report Inappropriate Comment
LESLIELENORE 10/23/2012 10:01AM

    I need to remember to rest more!

Report Inappropriate Comment
SLENDERELLA61 10/23/2012 9:49AM

    Another great blog, Barb! Yes. Remembering both times I suffered from lack of taking care of myself and times I enjoyed because I have taken care of myself are both motivating!!

Report Inappropriate Comment
LINDAKAY228 10/23/2012 9:44AM

    If we don't spend a little time remember both how good it felt to do something new or special, and how it felt to be where we used to be before getting healthy, we forget and it's easy to slip back into old habits.

Report Inappropriate Comment
_LINDA 10/23/2012 9:37AM

    This can work in reverse too -remembering what it was like to be overweight, obese, tired, plodding and to never wanting to go back there ever again as being fit gives you lightness on your aching feet and a sense of strength and power and that feeling you can do anything you set your mind to. Yes. Remembering indeed.
Thanks for thoughts!

Report Inappropriate Comment
LOVE_2_LAUGH 10/23/2012 8:49AM

    Great words of inspiration.

Report Inappropriate Comment
DLDMIL 10/23/2012 8:34AM

    emoticon emoticon

Report Inappropriate Comment
STEADFASTNSEE 10/23/2012 7:53AM

  Thank you for helping me to "remember" this! HUGS

Report Inappropriate Comment
DNRAE1 10/23/2012 7:40AM

    Truth - "keep putting one foot in front of the other on the path to healthy living." Ups and downs happen, but REMEMBERING to keep on plugging away will get us through any downs! Thank you for making me think each morning. emoticon emoticon emoticon

Report Inappropriate Comment

The ABC's of motivation: quality and quantity

Monday, October 22, 2012

Yep, we get two words today.

According to my trusty Webster's the sense of quality I want to highlight is "3 the degree of excellence which a thing possesses 4 excellence; superiority ". And for quantity, I'm choosing the simple "1 an amount; portion".

Measuring motivation is a tricky thing, it being "elusive" as I noted in my "e" entry. Quantity: how much motivation is enough? And quality: is one kind of motivation superior to another?

I think I pretty much covered that quality doesn't matter to anyone but yourself in the "personal" entry yesterday. That takes care of judging it against someone else's stated motivation. However, within ourselves, do not some motivations have a higher strength, or quality in keeping us going?

So if motivation seems to be flagging, it bears a fresh look. Matter of fact, one of the questions my JC consultant asks each week is "what's motivating you this week?" What a great thing to do... examine what's powering our efforts... for quality and quantity.

As for "how much is enough"... that one's truly simple: however much it takes. If it's just a little nudge, but it helps me make a better decision, it is enough. If I'm having a tough day, it might take more... thus the examination for the quality of my motivation for the day is more important.

So... just for today: what is motivating you? Is it important to you? And is it enough?

Remember what you really want today... and may you have a healthy, well-lived one! Because today is all we really have. emoticon

  Member Comments About This Blog Post:

WATERMELLEN 10/22/2012 8:19PM

    The quantity of motivation is that amount I need to stick to it, today -- might be less than yesterday, more than tomorrow . . . all relative.

And ditto quality: sometimes the trivial desire to fit into my generous size 6s is enough, sometimes I really have to put the boots to myself (radiation: never AGAING!!). Just depends upon the day.

Two Q words: both quintessential to motivation, that's for sure!!

Report Inappropriate Comment
KARIDIAN1 10/22/2012 4:35PM

    Snuck in tow words I see. For me, I want to be and stay as healthy as I can so I can enjoy my self in years to come and stay active.

Report Inappropriate Comment
DLDMIL 10/22/2012 3:01PM

    My refusal to take meds for my oseoporosis is my motivation for now. Thank you for your continued thought provoking blogs. emoticon emoticon emoticon

Report Inappropriate Comment
LESLIELENORE 10/22/2012 12:15PM

    Today I am feeling pretty low energy, but my dog is motivating me, because he's got to go out... no matter how sluggish I feel!

Report Inappropriate Comment
_LINDA 10/22/2012 11:11AM

    Today, I am trying to keep my calories low as I did no exercise this morning. I will of course speewalk to the club, and I expect a huge bridge game with at least 35 tables which will mean both rooms full and lots of running passing boards between teams. So it won't be a sit down day for sure :). Cold with flurries today, snow tomorrow, big motivation to keep moving and warm!!!

Report Inappropriate Comment
1CRAZYDOG 10/22/2012 9:57AM

    Motivated and ready to go! Great blog.

Report Inappropriate Comment
NEW-CAZ 10/22/2012 9:52AM

    wanting to be healthy/independant keeps me going emoticon

Report Inappropriate Comment
ASHPATCH11 10/22/2012 9:47AM

    love this

Report Inappropriate Comment
DNRAE1 10/22/2012 7:58AM

    I was so off base when I started reading your blog. You applied the words to motivation, and I had immediately applied them to nutrition! Excellent! and appropriate for both skills we need! Motivation: check out my blog about french fries, and you will see what is motivating me today!!! emoticon

Report Inappropriate Comment
MSLZZY 10/22/2012 7:55AM

    Being the best I can be is what keeps me going.
Thanks for keeping me motivated. HUGS!

Report Inappropriate Comment

Bonus blog: The Governor's Cup

Sunday, October 21, 2012

I have used a phrase to describe my eventing, regularly, to justify my expectations of myself to "finish in an upright position, with a smile on my face, wanting to do it again."

That phrase is "I'm not a *real* runner". I have used specific races to justify this. The ones where, it is my contention, "The real runners show up for these." Two such races are the Buffalo Run and the Governor's Cup. The Buffalo Run and the Governor's Cup are the only two track club sponsored events that give out age group prizes. For the Buffalo Run, the prize is a T-shirt (every participant gets running shorts, only the winners get the t-shirts). For the Governor's Cup it is money... or rather a gift certificate to the primary running store in town, which in my mind is as good as money. Every participant gets a running shirt, but only the top two in each age/gender group get a gift certificate.

At the Buffalo Run this year, I finished 4th in my "division"... just out of t-shirt range.

Today... well! First let me say it was Not what most runners would consider prime running weather. It was clear, not too breezy, but it was, face it, HOT for this time of year. The race started at 3 p.m. They sent off the 15K folks first, to get us around the capitol and off on our way before the 5K folks started. We share part of the course, you see, and they don't like to get folks too confused about where to go, right?

I chatted with other runners, tried to find myself a place where the "about 11 minute mile pace folks" would be lining up. Mantra to self: just another workout, run easy. Run SLOW. Don't trip on the cracks. Watch your footing. And keep putting one foot in front of the other. Repeat for 9.3 miles.

Some people run with ipods and ear buds. I run with just me and my thoughts. I run with observation of the people around me. But I pretty much ran my own race today. Slow, steady, walking only at the water stops. And I carried water on board, mindful of the heat: my camel back was full and jostling on my back.

Through the water stops, I pretty much gulped a mouthful or two and dumped the rest onto my shirt for temperature control. Camaraderie was great. I even had a little kick left to sprint (for me) across the finish, and I noted as I went along that I averaged about a 10 minute pace (final results showed it as 10:04) per mile. I felt really, really good about this outing. Now it's just a matter of MAINtaining fitness, and making sure I'm ready for the three miles more that is a half marathon in four weeks. emoticon

I figure the heat today was good training for Florida! And the Florida race is at least at a decent running hour... 7 a.m., right? Or is it 8? Whatever, it's morning!

Oh, and I can no longer say I'm not a real runner. Because I came home with a second place gift certificate. It doesn't quite cover my entry fee, but it will start me on the pair of shoes I want for that HM.

Oh, yeah, it's been a good day. emoticon

  Member Comments About This Blog Post:

GABY1948 10/20/2014 9:02AM

    I must not have been a "groupie" yet back then! You did emoticon and look how far you have come (in miles)!

emoticon emoticon emoticon

Report Inappropriate Comment
SWEDE_SU 10/23/2012 6:32AM

    emoticon emoticon you *are* a real runner! emoticon

Report Inappropriate Comment
WATERMELLEN 10/22/2012 8:16PM

    Hurray hurray hurray: second place in a "real race"!! That makes you a "really real runner", right???

Soooooo cool. Hope you get a great new pair of runners: they'll inspire you in Florida!!

Report Inappropriate Comment
LINDAKAY228 10/22/2012 2:55PM

    WooHoo! Congratulations!!!

Report Inappropriate Comment
MSLZZY 10/22/2012 7:57AM

    emoticon emoticon emoticon

Report Inappropriate Comment
NEW-CAZ 10/22/2012 3:06AM

    emoticon emoticon

Have a good week emoticon

Report Inappropriate Comment
MNTWINSGAL 10/21/2012 11:33PM

    Well, congrats! I'm not paying attention, or I would have wished you good luck before the race. Clearly, you didn't need it! You Rock!

Report Inappropriate Comment
LESLIELENORE 10/21/2012 10:28PM

    How awesome! emoticon

Report Inappropriate Comment
DALID414 10/21/2012 10:23PM


Report Inappropriate Comment
SYNCHRODAD 10/21/2012 9:44PM

    "Good" barely describes your day. "Great!, Tremendous!, Impressive!, Shoes!" Now those are better. What an achievement! Every body used up the good icons, so I just say "congrats!!!!!!!!!!!!!!!!!!!!!!!!!!

Report Inappropriate Comment
_LINDA 10/21/2012 9:31PM

    emoticon emoticon emoticon emoticon emoticon m
Wow 10 min per mile! Sounds fast to me! Why it sounds like a *runner* to me!
Welcome to the big time! No more 'gimmies' for you!
You are amazing Barb!! You got that marathon coming up!!!

Report Inappropriate Comment
MOBYCARP 10/21/2012 9:01PM

    emoticon emoticon

Be careful; those age group awards are addictive!

Report Inappropriate Comment
KARIDIAN1 10/21/2012 8:50PM

    Congrats on a great run. You made it and placed to boot.

Report Inappropriate Comment
-STARRYEYED- 10/21/2012 8:40PM

    emoticon emoticon So cool that you will be able to get shoes for the half marathon! Thanks so much for your blogs. You are so inspirational!! emoticon

Report Inappropriate Comment
1CRAZYDOG 10/21/2012 8:40PM

    Good job!!!!!!! HUGS

Report Inappropriate Comment
DNRAE1 10/21/2012 8:15PM

    Fantastic! Yup, you've achieved Runner status! emoticon

Report Inappropriate Comment
DLDMIL 10/21/2012 8:07PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Report Inappropriate Comment
SLENDERELLA61 10/21/2012 7:58PM

    CONGRATULATIONS, BARB!!! You are a runner, oh, yeah! That was a great time and a great run.

I'm pretty sure we do start at 7am; I'll look it up soon. It may be hot. Probably will be. We'll be fine. I can do a 5K @ 10 minutes per mile, but I haven't been training near that fast. Hope we can find a pace that is good for both of us. I'm sure we can. Take care. Can't wait!!

Report Inappropriate Comment
CEHALLA 10/21/2012 7:53PM

    congratulations on your 10 minute miles! You are so humble, barely mentioning at the end of the post that you won 2nd place! Feel free to shout from the rooftops--You are a Real Runner!

I'm really happy for you. I'm currently working on becoming some kind of a runner. And I'm happy for 15 minute miles at this point!

Report Inappropriate Comment
LAURIE5658 10/21/2012 7:44PM

    Barb, it was a banner day for you!!

Report Inappropriate Comment
LEANJEAN6 10/21/2012 7:41PM

    emoticon emoticon Oh my goodness--You really did well! Whatta day you had! You really are something else!! I'm impressed----And you sound so happy!! emoticon emoticon emoticon --Lynda

Report Inappropriate Comment

The ABC's of motivation: personal

Sunday, October 21, 2012

Today, let's get personal! As a word, that is. My trusty Webster's tells me that something is personal (it's an adjective, after all), it is "1 of or peculiar to a certain person; private; individual".

WELL! I can't think of anything much more personal than the motivation to live a healthier, fitter more nourished life! We each one of us has reasons, deep in our hearts, why we want to do this. It could be rooted in love for our families. It could be rooted in a sense of mission or purpose (another great p word). It could be somewhere tied up in our sense of identity (I AM a fit person, no matter what my current body state). It could even be self-identified as something we don't want to share: vanity, or whimsey, or whatever, shallow?

But the important thing about motivation and it being personal is that what motivates me might not motivate you, and vice versa. It does not matter! Don't let anybody tell you your personal motivation isn't worthy of the struggle! It is. Why? Because you as a human being are worthy of it.

Here's the deal: it can change over time! My reasons for wanting to be fit and healthy today are not the same as they were 30 or 40 years ago. Today it's about feeling good for the time I have remaining on the planet, whether that be one day or fifty more years. Perhaps that is a function of where each of us in our sojourn on the planet, but there 'tis. Pass it on. Pass on the message of worthiness. The message of purpose, place, and value.

And pull that motivation out, hold it close to your heart... that prize you want? It's yours for the effort you put in. Go get it today! Spark on! emoticon

  Member Comments About This Blog Post:

_LINDA 10/21/2012 9:37PM

    You are personally showing us how to get motivated and inspired by goals you set for yourself, and mulling it all out in thought provoking blogs! YOU ought to be writing for Sparkpeople!!

Report Inappropriate Comment
KARIDIAN1 10/21/2012 8:56PM

    You have to do what works for you.

Report Inappropriate Comment
SLENDERELLA61 10/21/2012 7:47PM

    "Feeling good for the time I have remaining on this planet..." I hadn't thought of it exactly like that, but yes, that is definitely a great motivation! The exercise and the good eating does make you feel really good. Thanks for another great blog and reminding me of some important truth.

Report Inappropriate Comment
DALID414 10/21/2012 7:31PM

    Some have told me I take things personal, well DUH if they're happening to ME they ARE personal!!

Report Inappropriate Comment
WATERMELLEN 10/21/2012 6:02PM

    I absolutely agree that my motivation changes . . . not just over the decades, but over the week even now, and sometimes even minute by minute. From the deeply serious/spiritual to the absolutely trivial and superficial. It's all fuel for the hard work that MAINtenance requires!

Report Inappropriate Comment
MSLZZY 10/21/2012 1:49PM

    You put a good deal of thought into this and
it was a great motivating article for me.
emoticon emoticon

Report Inappropriate Comment
LINDAKAY228 10/21/2012 12:13PM

    Another great blog! Each person's journey is personal and individual. We have to make it our own personal journey and not what someone else is doing, even though we share a lot of similar ideas and goals.

Report Inappropriate Comment
DLDMIL 10/21/2012 9:46AM

    emoticon emoticon

Report Inappropriate Comment
DEELB1 10/21/2012 9:38AM


Report Inappropriate Comment
ANDI571 10/21/2012 9:18AM

    Words of wisdom. Sometimes we let what others are doing influence us to the point we forget what our own journey entails. Thanks for the reminder that we have to our ownself be true. emoticon

Report Inappropriate Comment
DEBRITA01 10/21/2012 9:12AM

    Good pep-talk to start this day! emoticon emoticon

Report Inappropriate Comment
LEANJEAN6 10/21/2012 8:34AM

    Motivation is a struggle for me--but Spark friends , such as yerself, certainly pull me along---Lynda emoticon

Report Inappropriate Comment
1CRAZYDOG 10/21/2012 8:11AM

    AMEN! I have only been "spaking" for 2 yrs. ( 3 in Feb.) and for sure the motivation is very personal and evolving with each new phase of the journey! Excellent blog!! THANK YOU! Hugs

Report Inappropriate Comment
NEW-CAZ 10/21/2012 8:03AM

    Wonderful inspiring blog again Barb, you have the gift of motivating others emoticon

Report Inappropriate Comment
DNRAE1 10/21/2012 7:16AM

    Personal motivation! great blog...thank you again for your thoughtful posts. emoticon

Report Inappropriate Comment

    You great motivator, you!

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 Last Page