POPSY190   45,221
SparkPoints
40,000-49,999 SparkPoints
 
 
POPSY190's Recent Blog Entries

The Saving Grace : BiggestLoserChallenge 25

Friday, July 18, 2014


My third round of being with the Biggest Loser Challenge is coming to an end. This was round 25 so, very appropriately, had Silver as the theme. This blog is part of the final Weekend Challenge to reflect on my experience of the round. It can be summed up in a few words: Support, Participation and Fun in the face of stress and medical issues!

I started the round in bad shape as far as weight went after a long bout of over-indulgence on holiday!

Things went from bad to worse when my doctor persuaded me, for the third time, to wean myself off anti-anxiety medication!

So here I am, almost at the end of the round without having made my maintenance weight, with major mood fluctuations, not a lot of patience, and an inclination to tears!
BUT IT COULD BE SO MUCH WORSE -THAT IT ISN’T IS DUE TO BLC, AND IN PARTICULAR TO MY POWERFUL PRISM PANTHER TEAM MATES! emoticon emoticon emoticon emoticon emoticon emoticon
Thanks to their support my weight is stabilising and might even be on the way down! Panther Chat is always stimulating, encouraging, sometimes very funny emoticon and above all accepting. It doesn’t matter if I’ve done only 10 minutes of exercise instead of 120 – they praise my participation and encourage more minutes next time! emoticon If I start to lose hope there is always someone to lift my spirits and to empathise with my difficulties.

Twice before I have tried, and failed, to end my dependence on the medications but as I write this I’m on Day 5 of no pill at all – not even a quarter tablet! – DH and I put together a weight bench from scratch, without divorce even being touted as an idea emoticon , and I have every confidence that This Time I Will Make It! Thank you, Panthers – I wish you’d been in my orbit the other two times!

Unfortunately, the boot camp image of the television Biggest Loser put me off joining for a long time. What a mistake! BLC Spark teams are tailored to individuals’ needs , no one shouts at you or humiliates you. Instead it’s support all the way - all that is asked of Panthers in return is PARTICIPATION. As a maintenance or near maintenance group we place less emphasis on inter-team competition but we rejoice in our achievements nevertheless. emoticon emoticon emoticon emoticon Our Panther team takes care to challenge members at their own individual level and capability and the challenges are fun!

Before joining I used to worry that I’d find tracking and posting points burdensome. Not so! In fact the posting is less arduous than on some other Challenge teams! Four times a week and on your own fixed template! Some time leeway, no on-line addition, and the ability to be excused if the unforeseen intervenes!

Of course, as with anything new, at first the weekly pattern can seem daunting and hard to grasp emoticon but that is soon overcome with seasoned members all too willing to help emoticon , and our own home web page to consult! In fact, for me that has become something like a favourite magazine – each week I go to it full of anticipation and keen to see the new entries! emoticon emoticon Then I often gallop across to Chat to exchange views on them with the other Panthers. We have become quite adept at picking favourite formats and sharing opinions on what is presented to us! emoticon

And most surprising of all - I’ve even moved from ST-phobe to Almost-but-not-quite-ST-phile! I’ve no doubt that by the end of BL26 I’ll be a ST-Fanatic! emoticon emoticon emoticon emoticon emoticon emoticon emoticon
emoticon emoticon

BLC26 Here I Come!!

  
  Member Comments About This Blog Post:

WENDYDANCER 7/23/2014 10:08AM

    emoticon As always, thoughtful & insightful.

Report Inappropriate Comment
BECOMEFEARLESS 7/21/2014 11:34AM

    So glad you enjoyed the BLC challenge. Do you think you will join the next one?

Report Inappropriate Comment
GEMLADYONE 7/20/2014 10:15AM

    What a great blog Penny! You captured the essence of BLC truly.....it is nothing like the show as you say.

I have also found it to be a fun and supporting group and have enjoyed being a Panther with you!

Looking forward to BLC 26 as well.....

Report Inappropriate Comment
1CRAZYDOG 7/18/2014 10:18PM

    emoticon emoticon

Report Inappropriate Comment
4-1HEALTHYCYNDI 7/18/2014 11:21AM

    WOOHOO! I think you are doing splendidly. I agree that the BLC here isn't what is touted on TV. I am so glad you joined and found the support you need to live your life without unnecessary meds. That is a HUGE accomplishment.

Have fun during the break. Looking forward to round 26 too.

Report Inappropriate Comment
TURTLETALK 7/18/2014 11:13AM

    emoticon

Report Inappropriate Comment
CHEBBA 7/18/2014 10:49AM

    The thing that shouts at me from this is the 'human angle', because although we all see you as a tower of strength and hugely successful, you clearly still fight your own demons. How you deal with those and how you tell us about it, well, they resonate with everyone who reads your blog. No matter at what stage we are in the 'journey' (that word again! ), there are pitfalls, plateaus, intrusions and challenges which aim to throw us off course. Drifting sideways a little is OK, but it's the determination to come back on course which is the real success….. and, when an honest report like this is written, it resonates with us and encourages us to keep plugging away too.

Well done, Penny! Thank you!

xxx

Report Inappropriate Comment
SANDRALEET 7/18/2014 10:41AM

    Me a emoticon

Report Inappropriate Comment
MUDGE4 7/18/2014 10:29AM

    emoticon

Report Inappropriate Comment
CINDYYB 7/18/2014 7:30AM

    Penny, I think you've captured the Panther vibe completely in this awesome blog! emoticon

One might wonder why people who are maintaining at goal weight or only have 5-10 pounds to lose would join a team called "Biggest Loser Challenge" especially if they have seen the television show.

As you've found, the fun and encouraging Challenges, the gentle support of friends from all corners of the earth, the continual sharing of ideas, recipes and fitness solutions, and even the virtual hugs when life goes wrong....well, there's just nothing else like it.

emoticon Great blog!

Report Inappropriate Comment
MLH148 7/18/2014 7:11AM

    Inspiring. Wishing you better days ahead.

Report Inappropriate Comment
ROSINVN 7/18/2014 3:36AM

    Great Blog,

Penny you are such and inspiration to us all and the fact that you are in my corner of the world doesnt hurt either. You have inspired me and now i need to get my thinking cap on about my own blog. Not sure why I have such an aversion to blogging,

Anyway emoticon looking forward to seeing you in BLC26

Report Inappropriate Comment
NEW-CAZ 7/18/2014 3:09AM

    emoticon emoticon Have a great weekend hun emoticon

Report Inappropriate Comment
ARTJAC 7/18/2014 12:47AM

    emoticon

Report Inappropriate Comment
NITTINNANA 7/18/2014 12:43AM

    Enjoyed hearing from you!

Report Inappropriate Comment


Stress Management for Women!

Saturday, June 07, 2014

Stress Management for Women! This is absolutely wonderful!!!!

A young lady confidently walked around the room while leading and explaining stress management to an audience with a raised glass of water. Everyone knew she was going to ask the ultimate question, 'half empty or half full?'... She fooled them all .... "How heavy is this glass of water?" she inquired with a smile. Answers called out ranged from 8 oz. To 20 oz.

She replied , "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm.

If I hold it for a day, you'll have to call an ambulance. In each case it's the same weight, but the longer I hold it, the heavier it becomes." She continued, "and that's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on."

"As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden - holding stress longer and better each time practiced. So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night... Pick them up tomorrow.

1 * Accept the fact that some days you're the pigeon, and some days you're the statue!

2 * Always keep your words soft and sweet, just in case you have to eat them.

3 * Always read stuff that will make you look good if you die in the middle of it.

4 * Drive carefully.. It's not only cars that can be recalled by their Maker.

5 * If you can't be kind, at least have the decency to be vague.

6 * If you lend someone $20 and never see that person again, it was probably worth it.

7 * It may be that your sole purpose in life is simply to serve as a warning to others.

8 * Never buy a car you can't push.

9 * Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.

10 * Nobody cares if you can't dance well. Just get up and dance.

11 * Since it's the early worm that gets eaten by the bird, sleep late.

12 * The second mouse gets the cheese.

13 * When everything's coming your way, you're in the wrong lane.

14 * Birthdays are good for you. The more you have, the longer you live.

16 * Some mistakes are too much fun to make only once.

17 * We could learn a lot from crayons. Some are sharp, some are pretty and some are dull. Some have weird names and all are different colours, but they all have to live in the same box.

18 * A truly happy person is one who can enjoy the scenery on a detour.

19 * Have an awesome day and know that someone has thought about you today.

AND MOST IMPORTANTLY.

20 *Save the earth..... It's the only planet with chocolate!*

Today someone asked me if I liked you. I laughed, and I said, "Ha! That's funny!! I absolutely LOVE that woman!! She's funny, caring, crazy as heck, sweet, beautiful, she's reading this email right now & I love her!!"

Be the kind of woman that when your feet hit the floor each morning the devil says~~ "Oh Crap, She's up!"



  
  Member Comments About This Blog Post:

CHERIRIDDELL 7/7/2014 11:58PM

    Loved it!

Report Inappropriate Comment
GLASSART43 6/13/2014 11:15AM

    emoticon emoticon
Just what I needed to read this morning!

Report Inappropriate Comment
MICKEYH 6/10/2014 12:55AM

    Great list. Thanks you for sharing! emoticon

Report Inappropriate Comment
4-1HEALTHYCYNDI 6/9/2014 7:53PM

    What a wonderful blog. And a great reminder. Thanks. I also love the list and especially your last thought. Hope you are having a really fun day.

Report Inappropriate Comment
FALLNTENN 6/8/2014 7:34AM

    Great blog. Thank you for sharing. emoticon

Report Inappropriate Comment
ARTJAC 6/8/2014 1:28AM

    emoticon

Report Inappropriate Comment
SANDRALEET 6/7/2014 10:32PM

    So true Stress kills

Report Inappropriate Comment
SUSANELAINE1956 6/7/2014 1:38PM

    Great story with the glass of water and I enjoyed the list. emoticon

Report Inappropriate Comment
1CRAZYDOG 6/7/2014 1:12PM

    Yeah . . . that last one . . . that's ME all right! emoticon

Report Inappropriate Comment
LINDA7668 6/7/2014 9:03AM

    So true!

Report Inappropriate Comment
NELLJONES 6/7/2014 8:10AM

    I love #5!

Report Inappropriate Comment
SABLENESS 6/7/2014 7:43AM

    Love the list! Thanks for a Saturday smile. emoticon

Report Inappropriate Comment
GHOSTFLAMES 6/7/2014 5:48AM

    emoticon emoticon emoticon

Report Inappropriate Comment
WDIPIM 6/7/2014 5:29AM

  These were good

Report Inappropriate Comment
MARYJOANNA 6/7/2014 5:16AM

  The last statement sounds like something from Joyce Meyer,

Report Inappropriate Comment
KRISZTA11 6/7/2014 5:01AM

    I loved the story with the glass of water. Very true!
It is wonderful to drop all the nagging thoughts and worries, and leaving them be until the morning.
emoticon

Report Inappropriate Comment
LYNMEINDERS 6/7/2014 4:54AM

    Thankyou my friend....
trust all is going well in your world....

Report Inappropriate Comment
EDLEAR 6/7/2014 4:44AM

    Thanks for these! emoticon

Report Inappropriate Comment
PLUMPPINKTROLL 6/7/2014 3:46AM

    emoticon emoticon

Report Inappropriate Comment
NEW-CAZ 6/7/2014 3:32AM

    wise blog emoticon emoticon

Report Inappropriate Comment


Reading Bingo

Monday, May 05, 2014

Just recently our local library blog carried an account of reading challenges the writer had undertaken. cclblog.wordpress.com/tag/reading-bi
ngo/





One of them in particular caught my eye: reading bingo. I don’t know how I’ve missed this idea! But I like it and see it as a very good way of expanding my reading horizons. I tend to stick to an author I like, or a subject I need to know about. For instance, one area I feel lacking in my reading experience is travel writing; the blog mentioned a bingo square listing, “a book set on a different continent”, which sparked my interest. So I googled “reading bingo” and was immediately swamped with a myriad of hits (nearly 3 million results in about 0.36 of a second!).I did not peruse the lot! I easily found the 2014 Random House template, printed it off and started crossing out squares: it’s here if you want to look at it: www.retreatbyrandomhouse.ca/2014/01/
reading-bingo-challenge-2014/


But as the library blogger points out in an earlier post, “The trouble with reading a lot is that it just makes you want to read more.” Very true! My “a book with a mystery “ was “The Twelve Clues of Christmas”, a light-hearted read by Rhys Bowen. After dancing my way through it, I looked behind the title page to find that it is about the 6th in the Her Royal Spyness series! What is more, there were 2 of the earlier titles on the library shelves. They are now beside my bed, and the travel book, and its bingo square, will have to wait! And once I've crossed out all the squares perhaps I'll try this one next?

  
  Member Comments About This Blog Post:

MLDRLD 5/26/2014 8:13PM

    What a great idea! I agree this could be a good Kamp activity!

Report Inappropriate Comment
THREEWHALES 5/25/2014 4:50PM

    Penny this is a good idea for Kamp!


Report Inappropriate Comment
HERMIEME 5/6/2014 10:13PM

    Neato! You always have such informative blogs, Penny!

Report Inappropriate Comment
ADAGIO_CON_BRIO 5/6/2014 5:25PM

    Here's another Bingo:
http://www.retreatbyrando
mhouse.ca/2014/01/reading-bingo
-challenge-2014/

But I love the one you have posted!

Report Inappropriate Comment
1CRAZYDOG 5/5/2014 5:36PM

    Awesome!!!

Report Inappropriate Comment
MOM2ACAT 5/5/2014 4:00PM

    That is a really cool idea! Maybe it's something we could do as a challenge on the World of Books team next year.

Report Inappropriate Comment
MICKEYH 5/5/2014 10:07AM

    What an idea and discovery Penny!! Enjoy reading! emoticon

Report Inappropriate Comment
GOANNA2 5/5/2014 8:43AM

    The bingo card is fantastic. I agree that
Reading takes us to worlds unknown
and broadens our mind.

Report Inappropriate Comment
SANDRALEET 5/5/2014 8:31AM

    Reading lets you use your imagination and covers so many subjects

Report Inappropriate Comment
NITTINNANA 5/5/2014 7:56AM

    Love the BINGO card! A parent could even design one for a youngster.

Report Inappropriate Comment
PHEBESS 5/5/2014 7:08AM

    What a cool idea - I'll check that out!!!

Report Inappropriate Comment
ARTJAC 5/5/2014 5:07AM

    emoticon

Report Inappropriate Comment
FALLNTENN 5/5/2014 4:28AM

    I love to read. Today I am going to try to find Rhys Bowen at my library. Happy Reading!

Report Inappropriate Comment
NEW-CAZ 5/5/2014 4:12AM

    emoticon

Report Inappropriate Comment


The Fitness Test

Sunday, May 04, 2014

I did this test for BL25 on Saturday.It wasn't too difficult to organise. I mapped a walk around my district so that I established a one mile route and got round it in 18 minutes which I didn't think was too bad. I wrote down exactly where I went so that when I redo the test I'll be comparing like with like. The same applies to the step-ups. I have a step but even on its highest setting I don't think it was quite 12" so I will repeat the test on the same bit of equipment so that my results will be valid. The thing that really surprised me was that I did better with the modified push-ups than with the crunches. I think following the SP guidelines had something to do with it as I have never done crunches properly before. And as a result my back isn't aching! I entered and submitted my results on-line to BLC but I also wrote them down for my own interest and comparative purposes.
Overall, I didn't think my fitness levels were too bad given my age and recent exerciseless weeks! But there's certainly room for improvement and the thought of the results will be added motivation to sustain regular exercise and activity, not just over the next 11 weeks but as a long term commitment.

  
  Member Comments About This Blog Post:

HERMIEME 5/6/2014 10:07PM

    emoticon emoticon on doing so well, Penny! emoticon

Report Inappropriate Comment
ARTJAC 5/5/2014 5:07AM

    emoticon

Report Inappropriate Comment
1CRAZYDOG 5/4/2014 9:46PM

    emoticon

Report Inappropriate Comment
MICKEYH 5/4/2014 8:44PM

    Well done on fitness test! emoticon

Report Inappropriate Comment
CHEBBA 5/4/2014 6:42PM

    Well done! I always like your positive attitude. You Rock!

emoticon

Report Inappropriate Comment
LOLAINSC 5/4/2014 1:39PM

    Good going. Everybody is so different, I aced the walking and crunch tests with no difficulty and couldn't do even 1 modified push-up. Skipped the bench though because 12" step hurt my bad knees. Congratulations to anyone who comes out excellent on all 4, especially if you are no longer the proverbial spring chicken.
emoticon

Comment edited on: 5/4/2014 1:41:18 PM

Report Inappropriate Comment
ROSINVN 5/4/2014 11:36AM

    Congratulations. It is jus a measure of improvement so i am taking the same attitude as you. I will be comparing like with like. I have done it all but the mile walk which i will do tomorrow morning. emoticon on your fitness levels

Report Inappropriate Comment
4-1HEALTHYCYNDI 5/4/2014 10:34AM

    Great job on finishing those tests. I still need to do them. Have fun finding ways to improve your scores.

Report Inappropriate Comment
GOANNA2 5/4/2014 9:20AM

    Way to go. You can do this. emoticon

Report Inappropriate Comment
MOM2ACAT 5/4/2014 9:03AM

    Way to go!
I can't do crunches the traditional way, but I find them easier to do with an exercise ball, those large ones that you sit on.

Report Inappropriate Comment
SANDRALEET 5/4/2014 8:10AM

    I can walk at medium speed for a hour

Report Inappropriate Comment
PARASELENIC 5/4/2014 7:35AM

    That's awesome, popsy-- what a great way to see how you progress over the next 11 weeks-- and I love your commitment to maintaining strict controls (using the same step, mapping the same route) as that will definitely affect the reliability of your results!



Report Inappropriate Comment
LYNMEINDERS 5/4/2014 6:13AM

    I have ound the same thing...
I am capable of more than I think I am and my fitness level is higher than I hink.....
If I do my routine correctly i am not sore.....
Interesting...
Go you...
you can so do it

Report Inappropriate Comment
NEW-CAZ 5/4/2014 3:40AM

    emoticon emoticon emoticon

Report Inappropriate Comment
PINKHONEYLILY 5/4/2014 3:38AM

    emoticon

Report Inappropriate Comment


Personal writing task:SILVER ROUND GOALS

Friday, May 02, 2014

SILVER ROUND GOALS
Twelve weeks in which to Achieve! 84 days in which to make a Difference! Three months to Control!
How will I take advantage of this opportunity? And it is an opportunity, freely given and taken up. It is not something foisted on an unwilling participant. Team leaders do everything they can to enliven the task of making me a healthy individual! They provide an exciting team to join, put me with congenial mates, expend time and creative energy on putting new and imaginative challenges in front of me and are always there when needed with advice and encouragement. So it should be easy for me to get where I want to go; but it isn’t!
What’s the problem? It’s certainly not with BLC or my Panther Team. It’s not with setting my goals. I know all too well what they are: lose weight, attain and keep a reasonable level of fitness, stave off as many of the illnesses of age as possible, eat for maximum nutritional value, reconnect with my more creative hobbies, and declutter my surroundings. In the last two lie the nub of the problem. The first four I can handle; I have a strategy, and tactics in place to deal with them.
I know what my goal range should be and am within reach of it. In 2013 I had a relapse into weight gain but BL24 helped me to retake the lost territory and I am still losing. This round should see me within reach of my goal. The loss has been slow, a graph of my weight resembles the all-too-familiar graphs of earthquake movement; however, I have formed the habit of a daily weigh-in followed by recording using a moving average app. This helps to keep expectation, and hence excitement and disappointment, at a reasonable level. My goal for this round is to keep on as I’m going, in a downward direction on the scale: if comparisons to snails and tortoises come to mind, so be it! Remember the tortoise and the hare?
Fitness, too, is not problematic. Although periods of sloth are not unknown, I tend to keep active in house and garden. I also enjoy walking and am learning to like strength training, but I could hardly claim to have a craving for it! I’m fortunate to have inherited a reasonable level of fitness and endurance; at the age of 68 I can still place my palms on the ground without difficulty and complete most challenges on BL without major modification. Moreover, I have super walking around me and DVDs, Youtube and exercycle at home for inclement days. So there is no excuse – I can, and must, do it! I do need to keep an eye on a tendency to sit and compute, read or view but the BLC helps me with that. The fitness test has already had me moving this morning!
In the realm of diet and illness, there too I am fortunate to have inherited a sound basic constitution and to live in a time and place where medical help is there when needed. Finding a congenial and sustainable eating plan has, in the past, been a problem but no more! For some months now we have been eating a largely plant-based diet with pleasure and weight-loss results. After trying various limiting diets and calorie-counting, all of which worked only in the short term, we seem to have come to something we can live with. Again, this round my goal is to keep on keeping on with what I’m doing.
These two goals do not disturb me in any way. I have a clear vision of what needs to be done and concrete plans on how to go about achieving them. Thank you BL25 Leaders! But decluttering and creative hobbies? “Ay, there’s the rub.” Both would be good for my peace of mind, both would contribute to a healthy mental and emotional state. Both tend to get pushed down the list of priorities and disappear in the detritus and lees of daily demands on my time. I’ve been thinking about this and trying to learn from previous experience in other areas. What strategy do I have in place here? Which tactics could I employ in this case? Decluttering and pursuing creative hobbies are intertwined: both are much easier to achieve if each is moved up the priorities list.
What can I achieve in 12 weeks, 84 days, 3 months?
I can sustain my physical health and nutritional tactics. I can formulate strategies and tactics for dealing with mess and mental rest and recreation. I belong to another team, Challengers of Hogwarts, which assists with these aspects of living healthily. I will continue to participate in this team, with an emphasis on creative and relaxing pursuits. I will conscientiously do any “pamper” “Me-time” challenges on BL25. I will make myself two bingo cards for the 12 weeks: one will have 24 decluttering tasks, and one hobby activities. I will cross off 2 items on each a week. Habit forms in 28 days – by the end of 84 those habits should be ingrained!

  
  Member Comments About This Blog Post:

HERMIEME 5/6/2014 10:22PM

    Wow! Very motivating and inspiring - and eloquently put! And you certainly have been doing some very creative work in your HOGWARTS classes! emoticon

Report Inappropriate Comment
NAVYMOM133 5/5/2014 5:19AM

    Penny, sounds wonderful. You are on a terrific path and you have a great plan! This was a pleasure to read! Are you and Peter following Eat to Live or some other plant-based program or your own?

emoticon

Report Inappropriate Comment
ARTJAC 5/5/2014 5:07AM

    emoticon

Report Inappropriate Comment
WENDYDANCER 5/4/2014 9:44AM

    Love the bingo card idea~!

Report Inappropriate Comment
WIZKEY 5/3/2014 7:39PM

    I love the bingo card idea!! It keeps the challenge fun!! emoticon

Report Inappropriate Comment
ROSINVN 5/3/2014 10:45AM

    Wow you have thought about this a lot and it shows. You have identified doable steps and I am sure you will achieve the results you desire. You are such a role model.



Report Inappropriate Comment
NEW-CAZ 5/3/2014 2:40AM

    emoticon emoticon emoticon

Have a great weekend hun emoticon

Report Inappropriate Comment
STARLITNIGHT 5/3/2014 1:25AM

    emoticon

Report Inappropriate Comment
GOANNA2 5/2/2014 11:07PM

    Wow, Penny, what a great blog. Loved reading your
plans., especially the bingo cards. And on top of that,
you are still losing. I agree it has to be a life long plan..
Good on you and good luck, you know you can do this.
emoticon emoticon emoticon emoticon

Report Inappropriate Comment
WENDYJM4 5/2/2014 10:14PM

    enjoyed reading this Penny. emoticon

Report Inappropriate Comment
1CRAZYDOG 5/2/2014 8:26PM

    Good plan! Good luck.

Report Inappropriate Comment
DEBSZOO74 5/2/2014 6:42PM

    I enjoyed reading your blog and really like your idea of making up bingo cards! emoticon emoticon

Report Inappropriate Comment
4-1HEALTHYCYNDI 5/2/2014 6:27PM

    Love the idea of bingo cards for the 2 non-weight specific items on your list of goals. Do you have a reward when you hit the bingo?

Have fun!

Report Inappropriate Comment
KST1969 5/2/2014 6:06PM

    Go for it! You can do it.

Report Inappropriate Comment


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 Last Page