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8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Local NewsSPRING INTO SHAPE SERIES III
Timetable ChangesFrom December 2
nd:
8am cardio on Saturdays are now at 7am
9am toning on Saturdays are now at 8amNo Training on Dec 24
th& Dec 25
th
No Training on Dec 31st& Jan 1
st
Only Evening sessions on Dec 26th& Jan 2
nd
Step into LifeKeysboroughPh: (03) 8502 8775 Mb: 0423 852 262E-mail:[email protected]
December 2007, Issue 15
Directors DeskStep into Life Clients, Family andFriendsI hope this issue of Fresh Air findsyou in great health.
It gives me great pleasure to share with you ourexciting news about the launch of the Step into LifeTreat Yourself shopping cart.
The Treat Yourself section of our site can be foundat http://www.stepintolife.com.au/treat-yourself.php
BUT it is not live yet!
Treat yourself is going live on November 30th
at5:00pmwith a range of exciting ordering specials.
I know you have all been training for months andgetting your mouse and internet skills to be superfast to make sure you get some of the launchordering specials!
Be a WINNER - The first 100 shopping cartcustomers will receive FREE Prizes. Please lookat our launch specials and prizes on page 2.
Whilst creating the shopping cart we have beenmindful of the high standard of customer service thatwe strive to provide for all Step into Life members.When placing an order on the shopping cart you willstill be able to collect the items you have orderedfrom your trainer and pay your trainer directly. Thismeans no postage charges need be passed ontomembers and it maintains the very importantrelationship with you and your trainer even whilstshopping.
The Treat Yourself section of the site still has a few
more features that will be added in the comingweeks. One of these features will allow you toprovide your email address so you can be advised ofNew Releases and Special Offers.
As always we value your feedback and if there areproduct items that you would like to see in the rangeand available on the site, please drop us an email tolet us know.
With Christmas and New Year fast approaching whynot buy a gift that will help a friend or family membertake a step towards increased fitness and health.
Enjoy shopping.
Continued on Page 5.
BootCampsSixteen members completed the Navy Seals bootcamp at
Chelsea beach for the last Bootcamp for the year.Drenched with water, sand where there shouldnt be sand andbootcamp scars (see photos page of Shaz) to remind them of
the event. Each member that completed a bootcamp will receivea special certificate for their achievement.
Next Bootcam acka e be ins Januar 4th2008. oh-ah!
NAME TOTALTIME
DISTANCE TIME PERKM
Paul Issai 16:36 4km 3:53
Rob Formorso 19:45 4km 4:37
Melissa Brown 28:36 4km 6:41
Trish Lear 34:05 4km 7:59
Aaron Edwards 22:49 4km 5:20
Above Navys seals bootcamp, from left to right Rob,Leszko, Donna, Jodie, Maree, Jason, Izzy, Daz, Az, Rasa,Simone, Wayno, Christie, Monica, Shaun, Tanya & Shaz
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Training Club
Achieving your goals at Step into Life
New Members Welcome!Douglas Rangiawha Elizabeth SalfateMaria Rangiawha Sisira KarunarathmaJean Baker Rick QuachAlthea DSouza Dianne GoldsburyAlex Frolov
Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training points toyour training club tally (you can see your total onyour fortnightly performance report).
Points gained are a measure of yourcommitment to your training. Ask your instructorto help you set some time lines for your goals.
Awards achieved in November
50 pointsNarelle TaboneMonica Homans
200 pointsKristina DavidsonBelinda Cisterunio
500 pointsChristie Jones
Alicia BlakeAdam Fabris
Member BirthdaysHappy Birthday!
DECEMBER
These members receive 3 FREE EXTRA sessionsto do this month at Step into Life Keysborough.
4th Anthony Madafferi
4th Tanya Whiteside
9th Douglas Rangiawha
10th Kate Richardson
12th Bronwen Sherry
16th Natalie Keil
16th Jan Cogger
17th
- Silvana Moslih21st Yathavan Sriharan
26th Diedre Nurhadi
27th Kety MiguelCONGRATULATIONS!!
You can reward yourself by purchasing your training club shirt or singlet.Wear it with pride, youve earned it!
If any other members have any achievements they would like to sharewith the rou lease email them to me at ke sborou h@ste intolife.com
Member AchievementsNew to Fitness Category 4!
Vanessa Brown
New to Fitness Category 5!Rick QuachMandi TreziseMajuri SriharanDouglas RangiawhaDorsha TongPeter Roussos
New to Fitness Category 6!Alex Frolov
Shaun Clark
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Member ProfileLoretta Fitzpatrick
MerchandiseNothing like a bit of retailtherapy!
New Treat Yourself shopping cart launch .
Dont miss out November 30that 5:00pm
the shopping cart will go live with launchprizes.
www.stepintolife.com.au/treat-yourself.php
Sunday
December 2
nd
SIL Keysborough Competition & Christmas Lunch
At wachter Reserve 11am for Keysie Comp and 1pm for Christmas Lunch
Midday
MondayDecember 3
rd
Fitness Test 6:30 pm instead of the6pm and 7:15pm Sessions
SaturdayDecember 8
th
Fitness Test 7am instead of the SaturdayMorning sessions
FridayJanuary 4th
Bootcamps New Years Resolution Package BeginsMore details available later in the month
EarlyFebrurary
Step into Life Keysboroughs 3 year Anniversary Celebration venue, date and time to bedetermined
Events What is happening
Questions..Where were you born?
The Angliss Hospital in Upper Ferntree Gully
What is your current profession?Administration for a Superannuation company in Camberwell
What sports have you been involved with during your life /best achievement?As a kid I was involved in Swimming, Dancing, Tennis, Volley Ball.Best achievement was recently completing the Great Vic BikeRide, 120Km over two days. Before joining SIL I would never havedone that.
What is your favourite naughtly treat?Beer and Lasagne
What primary schools and secondary schools did you attend?St. John the Baptist Primary School. Boronia Heights SecondarySchool
What is the nicest thing anyone has ever done for you?My Dad knocked my dodgy bungalow down whilst I was awayoverseas this year and built me a brand new bungalow with amassive wardrobe and bathroom. It was a complete surprise whenI came home.
What is your goal for the next 6 months - excercise or other?I want to get as fit and healthy as I can before I leave to go toIreland for a years working holiday in March...
Interest and Hobbies?Travelling the world
What results have you seen since you started with Sil?I've lost 20 kg since starting Sil
Loretta been a member of Step into Life
Keysborough since 7th
August 2006.
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Health & Fitness Article
Dehydration - A major cause of decreased humansports performance!
What is dehydration?
Dehydration is the excessive loss of water from the body,as from illness or fluid deprivation. Any person whoexercises on a regular basis is susceptible to the effects ofeven mild fluid loss. The value of the body's mostimportant nutrient, water, cannot be underestimated.
Exercise produces body heat, and too much body heatreduces exercise capacity. As the core body temperature
rises, blood flow to the skin increases, and the bodyattempts to cool itself by sweating. During intenseexercise, the body temperature rises as high as 39degrees Celsius (105 degrees Fahrenheit) and the muscletemperature can rise as high as 40 degrees Celsius (108degrees Fahrenheit). These temperatures make exercisedifficult because the body and muscles are competing forblood.
As the body temperature rises, oxygen becomes more of acommodity due to increased circulatory demands. Oxygenis needed to help with the cooling process, and reducesthe amount of oxygen available for vital organs, which can
lead to severe health risks as well as a drop in athleticperformance.When you start exercising, as much as two percent of thebody water is lost. Although this amount is considered a"normal" range for humans, it is certainly not an optimumlevel for athletic performance. Below is a table thatsummarizes the effects of minimal fluid loss duringexercise.
Dehydration can cause any or all of the following:
Increased heart rate (beats per minute) Increased lactate acid in muscles (increased bloodacidity) Increased body temperature Decreased strength
Any of the following medical conditions: heat cramping,heat exhaustion & heat stroke
Physical Symptoms and Effects of DehydrationBodyWater Lost
Symptoms
1 % Few symptoms or signs of any thirst present;however, there is a marked reduction in VO2max.
2% Beginning to feel thirsty; loss of endurancecapacity and appetite.
3% Dry mouth; performance impaired.
4% Increased effort for exercise, impatience,apathy, vague discomfort, loss of appetite.
5% Difficulty concentrating, increased pulse andbreathing, slowing of pace.
6-7% Further impairment of temperature regulation,higher pulse and breathing, flushed skin,sleepiness, tingling, stumbling, headache.
8-9% Dizziness, labored breathing, mental
confusion, further weakness.10% Muscle spasms, loss of balance, swelling of
tongue.
11% Heat Exhaustion, delirium, stroke, difficultyswallowing; death can occur.
The best way to avoid fluid loss is often the simplest: drinkplenty of fluids. Water is sufficient to replenish the fluidsthat are lost during exercise. However, water cannotreplace the minerals that are lost during exercise-inducedsweating. Sweating releases potassium, sodium andcalcium, which are vital for survival. These minerals, alsoknown as electrolytes, are not found in water. It is
therefore advisable to consume a supplement, whichcontains these added minerals, before any strenuousexercise.
One such supplement that contains these electrolytes is asports drink. Although these sports drinks can contain acombination of vitamins and minerals, they also containsimple and complex carbohydrates, predominantly simplesugars, which provide the athlete with an added amountof glucose. This glucose, which is converted by the bodyinto fuel, can later be used to power working muscles.
The carbohydrates that are found in sports drinks are
designed, when used as directed, to help in performance,but do not play a direct role in hydration. The addednutrients, potassium, sodium, and calcium, along with thewater content of the sports drink, are the determiningfactors in hydration.
Shaun at akickboxingsession
fluid lossperhaps??
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Prizes and Specials From our new online shopping cart!Be a WINNER - The first 100 shopping cart customers will receive FREE Prizes.
Customers1 to 10willreceive aFree fitballwith
any order.
(sizes 55cmand 65cm)
Customers11 to 30will
receive aFree t- shirtor Singletwith anyorder.
Customers31 to 45
will receivea Free cap
with anyorder.
Customers46 to 60
will receivea Free car
sunprotectorwith any
order
Customers61 to 70will
receive aFree
ShoulderBagwith any
order.
Customers71 to 80
will receivea Free sunvisor withany order.
Customers81 to 100
will receivea FREE eco
friendlyshoppingbagwith
any order.
Directors Desk continued from page 1.
Did you know that you can Tell a Friend about Step into Life? Ourmembers often enthusiastically tell other people how Step into Life ismaking a positive impact on their life and encourage their friends tojoin. You can to, simply go to http://www.stepintolife.com.au/tell-a-friend-member.php
If as a member you introduce a friend that becomes a member, youll berewarded with movie tickets or a Coles Myer voucher. Helping us buildour membership is really appreciated and we would like to show ourappreciation by thanking you in this way for every member you refer.
I would like to wish you and your families a happy Christmas and aprosperous and healthy New Year. We hope 2008 is an extra special
year for you.
RegardsDirectorLarry Cohen
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Health & fitness articlecontinued.Exercise scientists, along with savvy marketers, havedesigned the newest product to conquer dehydration- fitness water. This new product has taken regularwater and added minerals and vitamins, includingthose vital electrolytes, potassium, sodium andcalcium. This new product targets fitness enthusiaststhat want to protect against dehydration, but who arelooking to keep their calorie count and sugar intake toa minimum, which can help with weight loss goals.Caffeinated drinks should typically be avoided beforeand during exercise. Caffeinated products increaseurine output, which raises the amount of fluid loss.
This fluid loss is exactly what we are trying to avoid.Many people drink caffeinated drinks before exerciseto obtain extra energy. A suggestion to those whoneed the extra energy avoid the caffeine and takea vitamin B tablet instead. The vitamin B tablet willgive the extra energy desired, without the increasedfluid loss.
Another product to avoid, especially in relation tohydration, is alcohol. Alcohol, like caffeine, increasesurine output, which increases fluid loss. Althoughmost people will not consume alcohol just beforeexercising, it should be noted that a few drinks thenight before a morning workout could have a largenegative effect on hydration levels. If youre planningon exercising the morning after consuming alcohol,drink plenty of fluids, including those necessaryelectrolytes.
Taking in the required electrolytes, as well assatisfactory levels of fluids, will determine yourhydration level. It is vital to monitor the body and tocontinually take in fluids. By the time thirst sets in, thebody has already lost at least two percent of its fluid,and dehydration occurs. At any chance possiblebefore and during exercise consume fluids to avoidthe harmful consequences of dehydration.
Source:Mark Kovacs M.Ed,CSCS, USATF II (Sprints)Editor of High Performance Traininghealthfitness.com.au
Friday night bootcamps
Local residents disturbed after 9pm at night of raving loonieschanting, panting and sweating at all hours of the night at a park in
Dingley.
BOOTCAMPSCARS
CommandoCrawls in the Navy
SealsBoot camp leavesits mark on Shaz.Mother of 2 babyDylan & Hendo.
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Members Benefits Just show your S.I.L key ring to receive discounts
Our Health ProfessionalsSOUTH EASTERNCHIROPRACTIC
CENTRE
292 CORRIGAN ROAD
KEYSBOROUGH
9798 1402
Dr. Jose & Dr. Kevin
Complimentary Initial ConsultationValued at $70
& $30 off Orthotics if prescribed
ASPENDALE Denise RobinsonPh: 0411 411 833
bythebaykinesiology.com.au
Receive 10% of all kinesiology consultations
PARKMOREPHYSIOTHERAPY
330 CHELTENHAM ROAD
KEYSBOROUGH
9769 1677
Lachlan KellawayClive Pereira
A flat fee of $50 for all visits (ie no initial visitcharge of $55). Pensioners of health care card
holders get an additional $5 off.
MOBILE MASSAGE
DONNA COMES TO YOU!
0427 978 860Remedial Massage
Therapist: Donna Fincham
Receive 50%offyour first consultations& 10% offconsultations thereafter.
NutritionistMARIA COMES TO YOU 0431 704 406
Nutritionist: Maria Pantelidis
50% off for members
Use our special Health Fund to claim at the above professionalsINFORMATION FORMS
AVAILABLE FROM YOURTRAINER
1800 087 [email protected]
machesterunity.com.au/stepintolife
Receive Special RatesExclusive KeepFit waiting periods waived forclaiming on you training. Conditions Apply.
Our Favourite Local Restaurants/Food StoresFASTA PASTAEYSBOROUGH
330 CHELTHAM ROAD
KEYSBOROUGH
9769 1999FAX: 9769 0799
Receive 25% off YOUR MEALS & DRINKS!(not valid on public holidays or on other
promotions)
CAF SHOP G1 PARKMORESHOPPING CENTRE
Ph/fax: 9769 1466
Manager: Matthew Ong
Receive a FREE hot drink with any mealpurchase.
PARKMORE SHOPPINGCENTRE
9798 2716Open till 10pm every night.
Owner: Simon
Receive 15% OFFANY SUBS (limit 1 per person)
More Local Discounts available next month so watch these spaces.
PHOTO FINISHSpring into Shape
Series 3 Run. Fromleft to Right Trish, Mel,
Izzy Az & RobFinised to quickly toget it on camera
hehehe..
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Entertainment401 PRINCESS HIGHWAY,
NOBLE PARK
NOBLE PARK - 9547 5977Manager: Maria
Receive 2 FREE weekly movieswith any new release movie rental
www.videoezy.com.au
Waverly Gardens
Village Cinemas
WAVERLY GARDENS
SHOPPING CENTRE
9558 4866Manager: Anthony
www.villagecinemas.com.au
$6 Bargain Screen& $8.90 New Release Tickets
Sporting GoodsWAVERLY GARDENS
DANDENONG
9546 8721 Manager: Gary
9706 8211 Manager: Greg
Receive 10% off all items in store(excluding sale items)
Specialists in Asics, Brooks, Nike, AdidasFootwear, Clothing & Equipment
LONSDALE STREET
DANDENONG
9792 2578
Manager: Darren
GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.
Excluding sale items.
Health & Beauty StoresBE HEALTHY
HEALTHY FOODS
236 LONSDALE STREET,
DANDENONG ARCADE
SHOP 139792 1693
Nutrionist: Steve Ankers
This store already gives 20% off Body BuildingSuppliments, we Receive 20% off all other
suppliments
Salindas Beauty Saloon
NOBLE PARK
Waxing, pedicures, manicures
& facials
9558 4279
Beautician: Salinda
If get 3 things done,Receive the 4thfor FREE
NOBLE MENS
HAIRDRESSING
1B FRANK STREET
NOBLE PARK9562 4771
Hairdressors:Dominc, Tony & Trish
Receive 15% off haircutDo colours and ladies hair too
COMES TO YOU! 0417 524 464
CHRISTINE HARPER
Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the
bloodstream.Receive 10% off
BUDJET BUYS17 BUCKLEY STREET
NOBLE PARK
9547 6712
Manager: Craig
Recieve 10% off
(discount excludes milk)
LeisureSPRINGVALE
9547 4774Michelle Karton
We each have a lifetime of treasured moments & there are many ways to
remember them. Creative Memories Consultants make a difference in the waypeople remember, celebrate & connect. Members Receive Extra Free Gift
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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ReferralsHelp a friend to have fun reachingtheir health and fitness goals too!
Your friend will thank youand so will we!
At Step into Life we value yourpatronage and the people yourefer to our program.
In return for your support we wouldlike to show our appreciation byrewarding you with a gift from thenational referral program.
The national referral programincludes every Step into Life venue in Australia. The person you
refer can attend at the venue of theirchoice.
The referral gifts:
You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher
for each friend who joins Step intoLife as a result of your referral.
OR
Franchise DirectoryVIC
Balwyn NorthBeaumarisBendigoBentleighBox HillCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwood
FrankstonGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughMalvernMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongNarre WarrenPakenham (NEW)Port MelbourneReservoirRingwoodSouth YarraSt Kilda (NEW)Sunbury (NEW)TemplestoweThornburyVermont southWellington - SaleWerribeeWheelers HillWilliamstownYarraville
QLD
BroadbeachCaboolture ChermsideEverton ParkKawanaMackay (NEW)Pacific PinesPelican Waters (NEW)Runaway BayTewantin (NEW)Wilston
NTCasuarina
ACT
GungahlinANU
NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwood (NEW)Chipping NortonCollaroy (NEW)CronullaDrummoyneEarlwoodFrenchs Forest
(NEW)GlebeGlenmore ParkLeonayManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairTamworth
Terrigal
SACampbelltownBlackwoodGawler (NEW)Golden GroveMagillMawson Lakes(NEW)Morphett ValeMitchell ParkMt GambierModburyNorth Haven (NEW)Port LincolnProspectWest LakesHenley BeachHallett CoveSalisbury (NEW)Seacliff (NEW)WACanning ValeIlukaNorth Beach (NEW)SubiacoSwan View (NEW)
SUSPENSION / MISSEDCLASSES
Funny thing . . . if you want to enjoythe fitness benefits of the program,you actually have to BE AT THE
CLASS.We know there are sometimesunavoidable time conflicts, but wewould much prefer you to make up aclass than to miss a session entirely.
Missed classes need to be madeup within the same calendarmonth, or you will find yourselfcharged for the extra session.Please call your Trainer if you planto attend a session other than theone for which you are booked.
If you are going away, and requireSuspension, please complete aSuspension form, or inform yourTrainer in writing at least 24 hoursprior to the Suspension period.
Healthy RecipeAt Last - Guilt Free Eating!
There's no need to miss out on thepudding this Christmas with this lowfat, guilt free recipe. Filled withdelicious fruit and spices, serve it withbrandy custard or low fat ice-cream.
Ingredients
1 cup sweet potato,grated cup flour cup raisins cup dried apricots
2 tablespoons sugar2 tablespoons reducedfat margarine teaspoon cinnamon teaspoon nutmegpinch cloves1 egg white1 tablespoon skim milk teaspoon baking soda
Method (serves 5)
Combine first 10 ingredients, mix well.Add egg white. Combine milk &baking soda, add to mix. Stir until
combined. Spoon into a 3 cup steamed pudding
mould coated with cooking spray.Cover tight with lid coated in cookingspray.
Place mould on a shallow rack in astock pot, add boiling water until halfway up the sides of the moulds.Cover & cook in simmering water for40 minutes or until a knife comes outclean. Add water as necessary. Invertonto a plate and serve with brandycustard or low-fat ice cream. We do it outdoors
8/12/2019 34- Fresh Air Newsletter DECEMBER 2007
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Monday6:00 pm
Cardio
7:15 pm
Cardio
Tuesday
7:15am
Toning
6:00 pm
Toning
7:15 pm
Toning
Wednesday6:00 am
Cardio
6:00 pm
Cardio
7:15 pmKids
7:15 pm
Cardio
Thursday6:00 pm
Toning
7:15 pm
Toning
Friday6:00 am
Cardio
Saturday7:00 am
Cardio
8:00 am
Toning
Sunday
Training Sessions suitable for ages 13 and up, caters for all fitness levelsCardio A fun and motivational session that improves overall health, heart and lung Fitness.
Toning Improves muscular strength and endurance, body tone and shape and postural stability.
Kickboxing Self defence moves to combine a cardio and toning workout in one.
Fitball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.
Resistance Bands Great all-over body workout using Rubberised Resistance Bands
BootCamp A tough army style, test your limits workout session dates from your trainer.
Kids Session Fun & training for kids for ages 6 to 12 years. First session FREE
Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
CARDIO TONING CARDIO TONING CARDIO TONING CARDIO
6 pm7:15 pm
7:15am6 pm
7:15 pm
6 am
6 pm7:15 pm
6 pm7:15 pm
6 am8am 7am
3rd
Dec 4th
Dec 5th
Dec 6th
Dec 7th
Dec 8th
Dec
FITNESS TEST6:30PM
RESISTANCEBANDS
KICKBOXING WEIGHTS CARDIO IN PARK FITNESS TEST 7AM
10thDec 11thDec 12thDec 13thDec 14thDec 15thDec
KICKBOXING WEIGHTS CARDIO IN PARK FITBALL CARDIO ONROADS RESISTANCEBANDS CARDIO ONROADS
17th
Dec 18th
Dec 19th
Dec 20th
Dec 21st
Dec 22nd
Dec
CARDIO IN PARK FITBALLCARDIO ON
ROADSRESISTANCE
BANDSKICKBOXING WEIGHTS KICKBOXING
24thDec 25thDec 26thDec 27thDec 28thDec 29thDec
ONLY EVENING
KICKBOXINGWEIGHTS CARDIO IN PARK FITBALL CARDIO IN PARK
31stDec 1stJan 2ndJan 3rdJan 4thJan 5thJan
ONLY EVENING
CARDIO IN PARKFITBALL
CARDIO ONROADS
RESISTANCEBANDS
CARDIO ONROADS
7th
Jan 8th
Jan 9th
Jan 10th
Jan 11th
Jan 12th
Jan
CARDIO IN PARK FITBALLCARDIO ON
ROADSRESISTANCE
BANDSKICKBOXING WEIGHTS KICKBOXING
Sessions areheld at
Wachter ReserveKingsclere Ave.
KeysboroughMelways RefPage 89 E8
BookingsAre required forALL Sessions
Wet WeatherIf wet weather,
session is still runat the reserve.
If wish not to attendwhen raining pleasenotify your trainer
and arrange amakeup session
DECEMBER TIMETABLE