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Hello Steppers! What a fantastic result in the first week! We have some real power walkers on our hands and the competition looks set to be fierce this year!! No matter where you are on the leader-board, there is always room for self improvement - that's what The Step by Step Challenge is all about! Check out the table below and interactive map for your teams' progress. If your steps are at 0 it's simply because we either didn't receive your steps or received them too late, don't worry as they will be included next week!






'The Library Legends' are out in front early, just ahead of the 'Urban Roadsters' and 'Pirouetting Pirates'. 'The Library Legends' are in Mount Larcom, 20 minutes north of Gladstone. They better try one of the famous Big Mumma's pies whilst they are there!

Want to read a bit more about Mount Larcom... CLICK HERE!


Starting Off
Courtesy of Personal Trainer Ryan Faux from City Fitness.


When it comes to improving health and fitness it’s all about setting achievable goals.

Building a house is a large project, you don’t just place the walls up and roof on top. Starting with foundations, it is built brick by brick.

This is exactly the same way we increase fitness and achieve weight loss results. 10 kilos doesn’t vanish overnight. Start by setting yourself small, specific and achievable goals.

At first 10,000 steps may seem a lot, however, a little bit of planning and thinking about how you can increase your incidental exercise will help you achieve your daily goal.

Are your boots made for walking? There are many different styles of shoes for a variety of activities. Your best bet is to ask the professionals, go to a shoe store, sports store or podiatrist for some advice. The right shoe will make walking or running those steps much more enjoyable!


Putting Your Best Foot Forward - Get Set!
by Step by Step Workplace Challenge official podiatrist, Phil Marshman from Pioneer Podiatry.

As the ancient Chinese proverb says, "The journey of a thousand miles begins with the first step". Before you begin the Step by Step Challenge, there are some things you need to know before you lace up your shoes and get started on your journey.

Choosing the right footwear is important when exercising, particularly if you haven't been very active lately. If your current shoes are very old, worn out, or low quality, you should definitely consider getting some new walking shoes before you begin the Step by Step Workplace Challenge. The type of shoes you need is dependant on your weight, your foot type, the activities you will be using them for, and also your budget. It is also important to assess any existing foot, leg, or hip injuries before you start, because if they are simmering in the background before you start the Challenge, they could possibly boil over as you get more active.

When choosing footwear for walking, you need to find shoes that suit your feet best. If your feet tend to roll in, or you have a flat foot, you will probably do best in a shoe with extra stability on the inside (the big toe side). If you have a high arch, or tend to get ankle and knee pain, you might do better with a shoe with more cushioning. The most important factor when trying on shoes is comfort. If they don't feel right in the shop, they're not going to feel very good after thirty minutes of walking.

If you experience persistent pain during or after exercise, you might need some extra help in preparing your body for the challenge ahead of you! As the official Podiatry partner of the Step by Step Workplace Challenge, Pioneer Podiatry can help you to stay on track and injury free on your journey to a healthier version of YOU.


4 of the Best Injury Prevention Tips
by Step by Step Workplace Challenge official physiotherapist, Yousuf Syed from Spine & Sports Physio.

With the Step by Step Challenge – many of us are either increasing our training or looking to increase our activity – especially walking – to help you stay moving and injury free here are 4 Tips to Keep YOU injury free from the team at Spine & Sports Physiotherapy:
Injury Tip One – Increase Slowly:
Many people get so excited by the Challenge and impatient at their slow progress that they go from 3 months on the lounge to attempting a marathon in 4 weeks – this is a recipe for disaster. Make sure you increase your running and training times by small increments only – a 5 -10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume – the more training you do the greater the risk, it is simple maths.
Injury Tip Two – Check your Shoes:
Many people get excited about starting a training program however they make the mistake of grabbing their favourite pair of Dunlop Volleys (a favourite shoe worn by roof tilers – not marathoners) and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program – unfortunately for your bank balance you do get what you pay for when it comes to running shoes.
Injury Tips Three – Watch out for Hills:
Many new runners get injuries due to following a route that has too many hills in it – hill running is a great training tool but hills also cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people. Try and stay on the flat for the first few months and then add some hills in as your fitness improves – it is better to be running on the flat than not running at all.
Injury Tip Four – Get a Check-Up
We mentioned a moment ago that one of the biggest predictors of injury is training volume – the other biggest predictor is past injury history. It amazes us here at Spine & Sports the number of people that had an injury at the end of their last training or sport season – and do not have any treatment of assessment on that area prior to starting next seasons training . The injury may have left some scar tissue, reduced range or muscle weakness that will greatly increase the injury risk when training resumes.


Pumpkin Soup
From the Healthy Fast Food cookbook


Time: 10 minutes to prepare & 20 minutes cooking
Serves in this recipe: 4 Servings
Serves of fruit and vegetables: 15

1 medium brown onion, chopped
 1 clove garlic, crushed
 1 tablespoon olive oil
 750g pumpkin, peeled and cubed
 1 large potato, peeled and cubed
 4 cups vegetable or chicken stock
 ¼ cup low-fat natural yoghurt

Cooking Instructions:
Heat oil in a large pot and cook onion and garlic over low heat until onion is translucent. Add pumpkin, potato and stock and bring to the boil. Reduce heat and simmer for 20 minutes or until pumpkin is tender. Remove from heat and cool slightly. Puree in a blender until smooth. Add yoghurt to serve.

If the soup is too thick add a little low-fat milk to make desired consistency.

Replace yoghurt with ¼ cup reduced-fat coconut milk and heat through. Sprinkle with coriander.

Source: State of Western Australia (2012). "Pumpkin Soup". Retrieved from on the 17.05.13.


Pioneer Podiatry specialises in the prevention, diagnosis and treatment of foot and related lower limb problems for all the family.

Whether you need gait analysis, treatment for plantar fasciitis, treatment for ingrown toenails, nail surgery, orthotics for your child or sport, or you are just feeling a bit sore and need some advice, the staff will always give a friendly and helpful service.  

It is important to remember that pain in other parts of the body, like hip, knee and back pain,  can be related to our feet - so go along and have a chat to the experts at Pioneer Podiatry today! 

Locally owned and operated, Pioneer Podiatry offers flexible appointment hours and operates from two locations; Sarina and Mackay.

Pioneer Podiatry is the Official Podiatrist of the Step by Step Workplace Challenge and is offering all participants 10% off their initial consultation.

For more information or to book an appointment



What would Step by Step be without some Challenges!? The first Challenge is to vote for the best team name in the competition. The winning team will take home five podiatry consultations courtesy of the Official Step by Step Podiatrist, Philip Marshman, from Pioneer Podiatry. These consultations are flexible, you can keep them for your team or share them among friends, colleagues or family members. For more on Pioneer Podiatry see our 'Featured Sponsor' section in this newsletter.

So, how do you vote? Check out the leader-board, pick your fave team name (yes it can be your own team) and post the name on our CQ Health Assess Facebook page. Most posts wins!



Fun-Raising Challenge

This year we are running a Fun-Raising Challenge throughout the 12 weeks of Step by Step. CQ Health Assess Coordinator Nicole Armitage is planning to climb Mt Kilimanjaro in November to raise awareness and funds for renowned Australian Heart and Diabetes Research Institute Baker IDI – and we’re going to help!

Each week we will be providing you with simple Fun-Raising tips you can do around the office, the team who has raised the most at the end of the challenge wins an Elliptical Exercise machine for their workplace!

This is all thanks to BioCSL  who manufacture and distribute vaccines for the prevention and treatment of serious disease. BioCSL are our pharmaceutical partner, they ensure the best Australian made product to protect you from the Flu.

It’s an amazing prize that will keep you moving all year round – and a great cause to support also!

This Week's Tip...

Have your Step by Step team members bring in 2-3 pieces of fruit for an office fruit platter.

Present the platter to your colleagues asking for a gold coin donation for Baker IDI – bank the profits and start the race to win the elliptical machine!

You’ll be spreading workplace wellness by adding a serve of fruit and vegetables to morning tea AND raising money for Heart and Diabetes research… it’s a win win! 


All Step by Step participants are offered 10% off your initial Podiatrist Consultation at Pioneer Podiatry! Just mention Step by Step and your team name!

Spine and Sports Physiotherapy are offering FREE injury advice throughout the 12 week Challenge! Call Spine and Sports Physio on the Step by Step hotline (07)49573553 between 8am and 4pm Monday to Friday!


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