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Keep Active with Ultimate Summer Family Adventures

family bicycle safetySummer is a great time to increase physical activity for you and your family. There are lots of opportunities not available in winter (depending on where you live) and the longer days give ample time to get outside. However, it can also be a time when boredom sets in as kids lose their usual school-driven routine…and the temptation of sedentary video games is usually close at hand.

This summer, my family is doing better at being active and keeping boredom at bay – thanks to an idea from my thirteen year-old son (Thanks Elliott!). He calls it “Ultimate AdventurouSummer” (yes, the words are supposed to run together – he thinks it’s so clever!). Basically it involves a hat (or jar) full of fun family activities that you pull from randomly on a weekly basis. We have already engaged in mountain biking, a local ropes course (Go Ape), and a family badminton tournament. In addition to the physical activity benefits, we’ve also had a lot of fun together as a family, so it’s been great for bonding. Below is my son’s recipe for ultimate summer adventures.

Developing Ideas

  • Everyone in the family should come up with at least 5 ideas (oh, and they can’t just be the everyday activities like walking the dog or going for a family bike ride)
  • Most should be active ideas – but you can include projects too
  • Each should be feasible to do in one day or a weekend with not too much prep (we usually pick the week’s idea on Monday to do on the weekend)
  • It helps to do a little research on the ideas and activities in your area – it can be a great excuse to finally visit some local parks or activity centers
  • HOLD A FAMILY MEETING – review all the ideas and make any changes that are needed – discard any that are not appropriate (e.g. that mom and dad are not willing or able to do…bungie jumping?? – or that won’t work for the whole family)
  • Get the kids to write each approved activity on a slip of paper and pop them into the official summer fun jar or hat!

Doing the Adventures

  • Pick an idea several days ahead – you may need to do some preparation or get materials (we had to patch a tire for mountain biking) – plus this gives time for everyone to discuss and plan the adventure…which is part of the fun
  • Plan the activities – AND CHECK THE WEATHER FORECAST – you may only have a few windows for some activities depending on rain/etc.
  • Do a checklist of things you need to take with you….we’ve had to go back home a couple of times
  • Build in some flexibility – we kept an idea for just my son and husband aside for a weekend when I was going to be away
  • Go out and have fun – and get active!

Here is a sample of some of our ideas:

  • Mountain biking
  • Ropes course (ropes climbing and zipline course)
  • Badminton tournament
  • Kayaking
  • Hiking at a local state park with our dogs
  • Parcour (at a local course)
  • Frisbee golf (who knew??)
  • We also included some less active, but fun projects:
    • Science project, from our son’s Backyard Ballistics book
    • Cooking a completely new meal, including a trip to a Farmer’s Market

We’ve already seen a lot of benefits from our Ultimate Adventurous Summer. It’s actually been a lot of fun, and since it’s kid-directed to a large extent, our son has been really engaged in the activities – including the preparations. Plus we’ve all been getting active…the ropes course required a good amount of exertion, but was a lot more fun than I expected. And we’ve created a lot of good family memories!

CPR Training Required for High School Graduation

CPR in Irelands schoolsI know it is summer and the last thing any of us want to think about is school and all the work our kids have to put in to graduate. If you are the parent of a high school student that is trying to figure out what courses will be best to take and what will be needed to ensure graduation then looking ahead to this upcoming school year and the growing movement of required CPR training in schools for graduation is a must. Currently 24 states have legislation that require high school students take the CPR training in the school to be eligible to graduate and many more states have pending legislation on the way.

The American Heart Association statistics tell us that every hour in the United States 48 people will suffer an out of hospital cardiac arrest and that 9 out of 10 of those people will not survive, however if proper CPR measure are begun by a trained bystander then the odds of that person surviving can double or even triple; and since these people are suffering a cardiac arrest outside of a hospital this means they will be having them in every day situation like being at work, home, school, and places where care would normally take too long. Having many more trained people in these everyday places can have an immediate impact and help save lives now. The program that is teaching the CPR program in the schools is called “CPR IN SCHOOLS” and is monitored by the American Heart Association and can be found online at

The bottom line is that there is never a bad time to learn CPR because you have no idea when you will need to use it and whether or not your children are required to take it in school, it is always a worthy investment that can pay dividends long after your children have graduated and who knows, the life they save may be yours.

Thank you and Have a Great and Safe Summer.

Photo credit: Northern Ireland Executive; CC license

Physical Activity Guide for Children and Youth to Keep Healthy

How much physical activity do children and young people aged 5-18 need to do to keep healthy?

Keeping Our Bodies Fit.To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.

The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:

Physical Activity for Young People Aged 5-18

To maintain a basic level of health, children and young people aged 5-18 need to do:

At least 60 minutes (1 hour) of physical activity every day, which should range between moderate-intensity activity, such as cycling and playground activities and vigorous-intensity activity, such as fast running and tennis.

On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such as running.

Many vigorous-intensity activities can help you meet your weekly muscle- and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.

What Counts as Moderate-Intensity Activity?

Examples of activities that require moderate effort for most young people include:

  • Walking to school
  • Playing in the playground
  • Riding a scooter
  • Skateboarding
  • Rollerblading
  • Walking the dog
  • Cycling on level ground or ground with few hills

Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song.

What Counts as Vigorous-Intensity Activity?

Examples of activities that require vigorous effort for most young people include:

  • Playing chase
  • Energetic dancing
  • Swimming
  • Running
  • Gymnastics
  • Football/soccer
  • Rugby
  • Martial arts, such as karate
  • Cycling fast or on hilly terrain

Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

What Counts as Muscle-Strengthening Activity?

For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.

Examples of muscle-strengthening activities suitable for children include:

  • Games such as tug of war
  • Swinging on playground equipment bars
  • Gymnastics
  • Rope or tree climbing
  • Sit-ups, press ups etc.
  • Gymnastics
  • Football/soccer
  • Rugby
  • Tennis

Examples of muscle-strengthening activities suitable for young people include:

  • Sit-ups, press ups etc.
  • Gymnastics
  • Resistance exercises with exercise bands, weight machines or hand-held weights
  • Rock climbing
  • Football/soccer
  • Basketball
  • Tennis

Children and young people should take part in activities that are appropriate for their age and stage of development.

What Counts as Bone-Strengthening Activity?

Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength.

Examples of bone-strengthening activities suitable for children include:

  • Activities that require children to lift their body weight or to work against a resistance
  • Jumping and climbing activities, combined with the use of playground equipment and toys
  • Games such as hopscotch
  • Skipping with a rope
  • Walking
  • Running
  • Gymnastics
  • Football/soccer
  • Basketball
  • Tennis
  • Squash
  • Martial arts

Examples of bone-strengthening activities suitable for young people include:

  • Dance
  • Aerobics
  • Weight-training
  • Water-based activities
  • Running
  • Sports such as gymnastics, football/soccer, netball, hockey, badminton and tennis
  • Skipping with a rope
  • Martial arts

Children and young people should take part in activities that are appropriate for their age and stage of development.

A Simple Mommy Secret: 4 Steps to Stop Your Little Biter

Toddlers fight then biteDo you have a biter on your hands? Biting is among the most bothersome and embarrassing kid behaviors. I remember the horror the first time I saw one child in our playgroup bite – I quickly learned that biting is usually temporary, and much more common than I had thought. The other moms and I read up on biting behavior, and shared what we’d learned with one another. We learned that infants and toddlers often bite to relieve teething or gum soreness, or think it’s just a game. Preschoolers typically bite because they haven’t yet developed the coping skills to deal with stress appropriately or the verbal skills to express their needs. Whatever the reason, we knew that this behavior is clearly upsetting to all involved. And has been known to continue as kids get older if not dealt with. Our job was to nip this behavior before it becomes a habit.

Here are a few steps you can take to help you handle this annoying (but common) behavior:

Step 1. Confront the Biter A.S.A.P.
Step in the very minute your child bites and call it what it is: “That’s biting!” Then in a very stern voice say: “You may not bite people!” Firmly express your disapproval, and quickly remove your child from the situation. Remember Mom: No matter what you hear from other parents, do not bite your kid back! It is not helpful, and in fact, you’re only sending him the messages that kids can’t bite, but adults can.

If your kid has developed a history of biting, you’ll need to take emergency action. Arrange a private meeting amongst your child and other caregivers (such as his teacher, coach, daycare worker, babysitter) with whom he’s displaying the behavior. Create a consequence everyone understands: this could be the loss of a privilege, time out, or going home. You’ll want to all be on the same page and consistently enforced whatever consequence you all agreed upon. All the moms in our playground, for instance, decided to get on the same page together. Because we all responded the same way (yes, there was one mom who was a bit too laid-back, but we knew we couldn’t change her behavior), we were more successful in stopping our four-year-old Vampire Wannabees.

Step 2. Comfort the Victim and Boost Empathy
Kids always need to know that biting hurts! So in the presence of your kid focus your concern on the victim. “I’m so sorry! That must hurt. What can I do to help?” Doing so shows your child not only that his action caused pain but also how to convey sympathy. If possible, find a way to help your child to make amends. He might offer the victim a Kleenex or band-aid, draw a picture to apologize, say he’s sorry, or give the other child a toy. Do also apologize to the child’s parents on the spot or with a phone call. (Word to the wise: I learned the hard way that it is far better that I make the call then having the parent hear the story from someone else).

Step 3. Teach a New Behavior to Replace the Biting
If your toddler is teething, she’s probably biting because of sore gums. In that case, offer something appropriate to bite on: such as a frozen juice bar, a hard plastic teething ring, or toy to relieve the discomfort.

Kids often bite because they haven’t developed the verbal skills to communicate their needs or frustrations. Identify what skill your child lacks, and then teach a more appropriate way to respond that will replace the urge to bite. Practice the new skill together, until he can successfully use it on his own. One youngster bit because he didn’t know how to say he wanted a turn. Once his dad recognized the problem, he taught his son to say: “It’s your turn, then it’s my turn.” The biting quickly stopped. If your child has trouble verbalizing feelings or needs, teach him to say: “I’m getting mad.” Or: “I want to play.” Remember to let him know how proud you are when he uses good control.

Step 4. Anticipate Biting Behavior as the Best Prevention
If your child has developed a pattern of biting, then supervise those play times closely. You can then immediately step in and stop your biter before it happens. Put your hand gently over his mouth firmly saying: “You may not bite. Use your words to tell what you need.” Then show how: “I want a turn.” Sometimes you can distract your child from the situation: “Would you like to play with the clay or blocks?” You may have step in a few times before the biting is stopped, so watch closely then intervene pronto.

The most important part of this Mommy Secret to learn is that kids usually bite because they lack the ability to handle their frustrations. It’s up to us to help find better ways to get their point across.

Photo credit: Sabine 75; CC license

********************************************************************************************************Borba - book cover -parentingsolutions140x180

Dr Borba’s book The Big Book of Parenting Solutions: 101 Answers to Your Everyday Challenges and Wildest Worries, is one of the most comprehensive parenting book for kids 3 to 13. This down-to-earth guide offers advice for dealing with children’s difficult behavior and hot button issues including biting, tantrums, cheating, bad friends, inappropriate clothing, sex, drugs, peer pressure and much more. Each of the 101 challenging parenting issues includes specific step-by-step solutions and practical advice that is age appropriate based on the latest research. The Big Book of Parenting Solutions is available at

The Kurbo Program: Healthy Weight Mgmt for Kids and Teens

Kurbo logoThe growth of childhood obesity in the United States is staggering. We have now reached a point where 1 out of 3 kids are overweight or obese.

My name is Joanna Strober and my son was one of those kids struggling with weight. As a mother, concerned about my child’s health and well being, I set out on a mission to find help. I was searching for a tool, something that could easily fit into my son’s life and effectively help him manage his weight. However, after multiple doctor visits and endless hours on the Internet, I found nothing beyond “eat less and exercise more.”

I knew of some weight loss apps for adults, but, like Weight Watchers and Jenny Craig, they were all either unsafe or ineffective for children. Then I discovered the nationally recognized Stanford Pediatric Weight Control Program at Lucile Packard Children’s Hospital, where I finally found the effective tools and practical guidance I was looking for. University based weight loss programs for kids are highly effective for local families – but what about children and families that do not live near a University based program? How can they receive help, guidance and support to control and manage their weight?

I wanted to find a way for the program’s proven weight management tools to reach more kids. Recognizing this gap in the marketplace, I came up with a plan: to adapt Stanford’s program to a scalable, mobile platform for kids and teens. Thus, the idea for Kurbo was born.

To carry out my plan, I needed an expert in the field of pediatric weight control, so I teamed up with Thea Runyan. Thea is the Lead Behavior Coach for the Stanford program and for over 12 years, has successfully helped over 600 families manage weight and lead healthier lifestyles. With her experience and dedication to taming the childhood obesity epidemic, Thea connected to my vision and recognized its potential to positively change the lives of kids, teens and their families.

teens and their smart phoneWith the help of $5.8 million in venture capital funding, we launched Kurbo Health. Kurbo Health licensed the program from Stanford University’s acclaimed pediatric weight control program and incorporated the programs’ tools and principles into a fun, engaging mobile app and weekly live-coaching sessions. It’s the first safe, effective and accessible mobile weight management program for kids, teens and their families.

The Kurbo Program teaches kids how to change their eating and exercise habits in order to reach and maintain a healthy weight. It is not about dieting, calorie counting or deprivation. These imply short-term results, create a negative stigma and hyper-focus around food and only magnify the issue at hand. Instead, Kurbo is about gradually gaining control of your health by making healthy lifestyle choices. Kids start seeing real signs of success after 3 to 4 weeks of the Kurbo Program.

A critical component of the Kurbo Program is the free, easy-to-use mobile app. Kids use the app to track their food and exercise using a version of the research-based Traffic Light system. Here’s how the system works: green light foods include fruits and veggies, yellow light foods include grains, lean protein and low fat dairy and red light foods are high in unhealthy fats, sugars and high calorie density foods. Once kids start tracking their red, yellow and green light foods, they become aware of their eating habits and start making healthier choices. The goal is to eat a well-balanced diet by increasing green light foods, moderating yellow light foods and minimizing red light foods over time. This is a safe way for kids to eat healthier and manage their weight. The app also includes videos and games that introduce concepts like food classification and portion size and provides instant feedback, reminders and rewards to keep users on track. Kurbo also encourages challenges, like having a red-free day or trying a totally new green light food, that keep kids engaged and motivated to achieve their goals.

The Kurbo Program provides weekly supportive coaching sessions with a trained Kurbo coach. Planning for the weekThese sessions can either be via text or email. Each week, your child’s Kurbo coach evaluates their progress by reviewing food and exercise choices, making actionable suggestions and working with your child to set reasonable goals for the next week. Coaches also teach your child how to plan ahead and budget their number of red light foods for the week. Say, for example, your family is going to a birthday party on a Friday. Your child’s Kurbo coach will help him or her use the app to rebudget reds, adding more reds on Friday (and fewer on other days of the week) to make sure he can eat pizza and cake and still meet his red-light goal for the week!

Not only is the Kurbo Program fun and affordable, it works. Kurbo’s beta test results showed that 88% of kids (ages 8 to 18) who met with Kurbo coaches for 10 weeks reduced their BMI (body mass index), lost an average of 5-10 pounds, exercised more frequently and felt healthier, happier and more confident.

While Kurbo kids gain tools to lead healthier lives, Kurbo parents get to take a break from being the “food police.” Kurbo reduces the tension and conflict around food and exercise that many parents face with their children. Coaches become a source of support, motivation and accountability. However, parents are still encouraged to be actively involved in their child’s Kurbo journey. Parents can participate in coaching sessions, receive a weekly email newsletter and have access to parent-focused experts who can answer their specific questions and concerns. Kurbo invites the whole family to use the Kurbo app, because kids are more successful when their families are tracking along with them. In fact, many parents lose weight too.

I created Kurbo Health as a solution for families, kids and teens who are struggling to lose weight. What started as a mission to help my son, has become a mission to help millions of kids and teens live healthier, lose weight, adopt better eating habits and feel really good about themselves.



Here is a Healthy Family Checklist to help manage your family’s healthy habits:

  • Do 60 minutes of physical activity every day. Incorporate exercise in a family routine like walking after dinner.
  • Limit TV, computer and video game time to 2 hours/per day
  • Eat dinner with your family at a regular time
  • Eat a fruit and/or vegetable at every meal (at least!)
  • Drink lots of water!
  • Limit Red light Foods like candy, chips, and crackers by buying less!
  • Switch to non-fat or 1% milk
  • Don’t drink your calories! Avoid sugary drinks like soda, sports drink and juice.
  • Eat breakfast, lunch and dinner everyday. Don’t skip meals!
  • Encourage your kids and teens to get least 8-9 hours of sleep a night

One feature about Kurbo that generates some concern is the weight tracker: kids are encouraged to weigh themselves once a week and record it in the Kurbo app. Thea Runyan, Kurbo co-founder, provides her advice for creating a healthy mindset around “stepping on the scale:”

  • Don’t make the scale scary, it’s just a tool: It is important that parents don’t transfer their fears about the scale to their kids. At Kurbo weight measurement is simply another tool to assess progress, just like food and exercise tracking.
  • Encourage kids and teens to weigh themselves NO MORE than once a week: Research shows that weighting yourself regularly (not obsessively) is very important for managing a healthy lifestyle.
  • Success is not measured in pounds: At Kurbo, a child’s success is not defined by weight loss but instead, by learning and maintaining healthy behaviors and making smart choices about food and exercise.

6 Week Parent Check-Up: 4 Areas Not to Miss for School Success

Four crucial–and sometimes overlooked–areas that affect learning and how to check them to see how your child is doing. Parenting advice and simple tips I shared on the TODAY show to help your child have a more successful school year

school-workload-stress-checkThe honeymoon period is over and the school year is in full swing. At this point most parents have a good idea about how their children get along with the teacher and which subjects are hard or easy. But school success is more than just our kids’ opinions about homework, and in our fast-paced lives we can overlook other important areas that affect our children’s learning.

Checking up on those four crucial areas could identify any issues, resolve any problems, and even make the rest of your child’s school year go far smoother. Think of it like your child’s regular doctor check-up, except this one is no cost, doesn’t take as much times, you never have to leave your home and involves your child’s education. There’s no better time than right now to check-up and check-in with your child’s school progress. Here are the four core areas of your child’s education you should assess for school success.

Four-Part Parent Back-to-School Check-Up

Part 1. ACADEMICS: How is your child handling the school load?

Don’t wait to be shocked on that first report card! Now is the time to zero in and find out if your child needs a tutor, a class change, or just needs to hit those books harder.

Grades: Most school’s have a website service parents where parents can review their child’s grades, test scores and absences. Register for that service (it’s free), and then use it at least once a week. And let your child know you’re checking up (you just may see a sudden change in his motivation). If you see a dip in grades or test scores, it’s time for a serious chat with your child. If the problem continues, set up a conference with the teacher to see if this is a learning problem, inappropriate class not at the child’s ability, a tutor is needed or your child needs to study more.

Missing school notes: Being involved in your child’s education is essential, but to do so you have to make sure you’re receiving all school correspondences. Important notes about upcoming conferences, open houses or school projects often end up at the bottom of those backpacks, so now is a great time to have your child to empty his backpack and clean it. If you find missing forms, then set aside “Note Catcher Box” (a basket, tin) in a convenient spot near the front door. Then set a new rule: the minute your kid walks in the door, he opens his backpack and puts any school correspondence in the box. You can check it later, sign it, and then put it back that backpack.

Part 2. SOCIAL: How is your child getting along with others?

Pals play an enormous part of our kids’ self-esteem, and research finds that who our kids befriend can affect their study habits and their overall academic success and feelings of security. While kids don’t need lots of friends they do need at least one loyal buddy. A lack of friends, rejection or bullying makes concentrating on those school assignments a lot harder.

Friend problems: The two places where kids are most likely to be excluded are in the cafeteria or school playground. A quick way to find out if your child has a pal is to ask him to draw a map of the cafeteria or playground, and then mark where he usually sits or plays. Next ask him to mark where the other kids sit or play. Does he have pals? Worry if your child has no friends. If you see a pattern, dig further and then contact the teacher for his or her perspective.

Cyber-bullying: Electronic bullying via internet, cell, text, email or web is escalating. A quick way to find out your child’s online presence is to Google your child’s first and last name and determine how many hits come up. If you see a growing presence it could be a sign of cyber-bullying. Watch especially when your child receives a text or email. If he looks jumpy, worried or covers up the computer, monitor closer. And regardless, now is a great time to review Internet safety rules and change your child’s password.

Bullying: Peer cruelty is a growing problem and usually happens where there is least adult supervision. Hot spots include bathrooms, cafeterias, the corners of the playground, the back of the bus, lockers, and hallways. So ask: “Where are places you or the other kids try to stay away from because you don’t feel as safe?” Is your child avoiding certain spots? Does he run home to use the bathroom? (Forty-three percent of students are afraid to use the school restroom). Heading to fridge famished might be because his lunch money is stolen. If so, develop a safety plan for your child, monitor daily and report your concerns to the school.

Part 3. EMOTIONAL: How is your child handling stress and that activity load?

According to a new poll from the University of Michigan, childhood stress is now a top-5 concern for parents, and 56% of parents believe it’s getting worse. Stress affects our kids’ learning and their ability to concentrate.

Activity overload: A survey published by found that 41 percent of children aged nine to thirteen said they feel stressed most or all of the time because they have too much to do. Nearly 80 percent wished they had more free time. Watch out! Overscheduled kids run the risk of stress-related illnesses. Now is the time to sit down with your child and look at her weekly schedule and all those extra activities. Is there one thing that could be cut to free up time and give your child a chance to decompress? Cutting just one thing can make a difference.

Stress: Have you seen a marked change since school began from your child’s “normal” behavior that lasts everyday for at least two weeks. For instance: Is your child more irritable or withdrawn lately? Have trouble concentrating or have more headaches? Is he quicker to frustrate? If so, could it be stress related? Identify your child’s stress triggers. Reduce those triggers that you can (like that scary shows or too difficult of a math class). Watch also conflict at home, which can spill over into kids’ school life. Find ways to de-stress with your kids and help him learn to decompress.

Part 4. PHYSICAL: How is your child’s health?

Don’t overlook your child’s physical health, which is critical to learning and overall school success. Reoccurring headaches or illnesses are often school related.

Sleep deprived: A lack of sleep can have a serious impact on children’s abilities to learn and perform at school. Missing just one hour of sleep can be enough to reduce a child’s cognitive abilities by almost two years the next day. Is your child waking up refreshed and ready to go or are you playing Big Ben to try and get him out of bed. If the later, make sure bedtimes are kept to a routine schedule. Turn off the computer and television at least 30 minutes prior to bedtime. Take away the cell phones during nighttime hours (62% of kids admit they use it after the lights go out and their parents are clueless). Avoid caffeinated sleep stealers like cold medications, chocolate, or energy-drinks.

Skipped breakfasts: Tune into those breakfasts dishes to check what your child is eating –or not eating. A healthy breakfast is important for concentrating and keeping up with the stamina. If mornings are rushed and your kid is missing that crucial first meal, think of healthy simple options that your kids can grab on the run like ready-to-go bottles of orange juice or milk, low-fat yogurt, apples and whole-grain English muffins.

The secret is to identify one thing that may affect your child’s learning success. Then find a simple solution that works for your family and commit to implementing it until you reap positive change. And make sure you get to your child’s school Open House!

****************************************************************************************************************************Borba - book cover -parentingsolutions140x180

Dr Borba’s book The Big Book of Parenting Solutions: 101 Answers to Your Everyday Challenges and Wildest Worries, is one of the most comprehensive parenting book for kids 3 to 13. This down-to-earth guide offers advice for dealing with children’s difficult behavior and hot button issues including biting, tantrums, cheating, bad friends, inappropriate clothing, sex, drugs, peer pressure and much more. Each of the 101 challenging parenting issues includes specific step-by-step solutions and practical advice that is age appropriate based on the latest research. The Big Book of Parenting Solutions has recently been released and is now available at

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