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Hello Steppers! Time flies when you're having fun and we are already stepping past week two! How did everyone go? Are you pleased with your progress? Determined to do better this week!? Check out the leader-board and interactive map to see where you team is for some inspiration! 






The Library Legends have shot out in front and are in Palmview on the Sunny Coast and are headed for the Brisbane Airport! Palmview is famous for tourist attractions 'Aussie World' and the 'Ettamogah Pub'!  


Want to take a virtual tour? CLICK HERE!

A word on stretching from the Co-ordinator

Stretching can sometimes be the 'bug bear' of our exercise routine, we know we are supposed to do it, but we don't always have time and wonder... is it worth it?

Studies on the benefits of stretching are mixed, some swear by it, others say the idea itself is a bit of a stretch.... pardon the pun. So what are we aiming to achieve?

  • Improving athletic performance
  • Decreasing risk of injury

Stretching can improve your flexibility, which is thought to improve your performance and decrease the risk of injury by ensuring your joints and muscles are moving through their full range of motion.

For most of us who aren't competing at elite levels of activity the 15 minute pre and post work-out stretch might seem redundant - but consider this ... we know stretching increases blood flow to the muscles which improves our circulation. It also can relieve stress from tight tense muscles, plus stretching requires co-ordination and balance which keeps us more mobile and less at risk of injury.

If you are time poor before or after a work-out why not increase your stretching opportunities by doing it at work. Studies show that getting up from your desk in between tasks breaks up your day and increases your focus.

More importantly you'll increase your incidental steps and fell better for it!

Nicole Armitage, CQ Health Assess Co-ordinator.



Chicken and Vegetable Pie

20 minutes preparation 30 minutes cooking. There is 10 serves of vegetables in this recipe

  • 4 small chicken breasts, skin removed
  • 2 cups chicken stock
  • 2 tablespoons dry sherry or white wine (optional)
  • 1 bay leaf
  • 700g mixed vegetables of choice (carrots, cauliflower, leeks, cabbage, asparagus, baby corn, peas)
  • 2 teaspoons cornflour
  • 2 tablespoons low-fat milk
  • 2 tablespoons chopped mixed herbs (parsley, thyme, oregano, marjoram) or 1 teaspoon dried mixed herbs
  • Freshly ground or cracked black pepper to taste  
  • 6 sheets filo pastry
  • Olive or canola oil spray

Preheat oven to 200 C. In a large covered pan, slowly poach chicken breasts in chicken stock, sherry and bay leaf for 1520 minutes depending on size. Cut vegetables into bite-sized pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices.

Mix cornflour with milk and add to juices, bringing to the boil to thicken. Add herbs and season with pepper. Pour sauce over chicken and vegetables.

Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown. Serve immediately. Serves 4.

Variation To reduce the fat content, filo may be brushed with beaten egg white instead of oil. This dish may be served as a casserole without the filo pastry. 


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. Voting closes this WEDNESDAY 5pm!The most posts wins! While you are there, like our Facebook page for daily updates on Step by Step and other health related initiatives.



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 were 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.

Its an amazing prize that will keep you moving all year round and a great cause to support also!

This Week's Tip...

Who doesn't love a cake stall?? Remember how much cash you raised in schools from selling ANZAC biscuits and cupcakes? Well why not try one in your office. Have your team do a spot of baking and set up a table in a common area. 

it's a great mood lifter for the office, will supply everyone with morning tea and you will be raising cash for a great cause!

For any teams embarking on any of our fundraising ideas, grab a pic and we will promote your business on our social media pages!



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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