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Hello Steppers! A big congratulations to our top teams who have made it to Africa, via CQ AIR! The Urban Roadsters, Library Legends and Pirouetting Pirates have landed in Zimbabwe and are making the trek towards Mt Kilimanjaro as we speak!

For those teams that have made it to the Brisbane Airport - we welcome you aboard CQ AIR for your flight from Brisbane to Africa! 

While we prepare for take-off we ask you to direct your attention to the in-flight safety video

This epic journey comes to you FREE of charge thanks to the kind sponsorship of CQ AIR. It will however cost you the remainder of your steps for the week after you have boarded. That's right folks, that means every team that has made this week's flight to Africa will be level with each other starting from when they get off the plane!  It can still be anyone's competition from here - will you make it to the peak of Mt Kilimanjaro first???

Check out the leader board and interactive map to see where you are and remember - Step by Step is about improving your daily steps, so keep putting one foot in front of the other!






The leading team this week is The Urban Roadsters (Isaac Regional Council) followed closely by The Library Legends (Mackay Regional Council) and Pirouetting Pirates (Mackay Regional Council) These amazing teams are approximately 400km out of Zimbabwe  - check out their progress on our interactive map!


A word from CQ Health Assess Coordinator Nicole Armitage

Diabetes is Australia’s fastest growing chronic disease with one million Australians afflicted and 100,000 new diagnoses each year. At this rate up to 3 million Australians will have diabetes by the year 2025.

So what exactly is diabetes?
Diabetes is a chronic disease that occurs when the body no longer produces insulin or does not produce enough insulin. So when diabetics eat glucose (sugar) it cannot be converted into energy and instead the glucose stays in the blood causing all manner of complications. There are two types of diabetes:

Type 1

  • The pancreas stops making insulin altogether
  • Represents 10% to 15% of all diabetic cases
  • Is one of the most common chronic childhood diseases in developed nations
  • The cause of Type 1 diabetes is not known, but it is not caused by lifestyle factors
  • Type 1 diabetes is increasing at a rate of about 3% per year

Type 2

  • The pancreas makes some insulin but not enough
  • The most common form of diabetes, it represents 85-90% of all diabetics
  • Risk factors for Type 2 diabetes include family history, ethnic background and being overweight, especially  around the waist 
  • Lifestyle factors such as unhealthy eating and lack of physical activity can contribute to the development  of Type 2 diabetes

The good news …
Research suggests that obesity is a key contributing factor to diabetes, by controlling obesity we can potentially reduce the incidence of Type 2 diabetes by over 40%! That means nearly half the cases of Type 2 diabetes can be improved with small changes to our lifestyles. 

Unfortunately… managing diabetes isn’t as simple as regular insulin injections and modifying our habits. Those who suffer from diabetes are also at greater risk of cardiovascular disease such as heart attack and stroke, ulceration and limb amputation, eye complications and kidney disease.

What can we do?
Get educated! For the month of June CQ Health Assess is taking 10% off our Workplace Diabetes Screening and Toolbox Talks to help your employees understand their risks and what they can do to improve their health. Simply contact us for an appointment!

Get moving! By being part of the Step by Step Challenge you are already taking steps to avoid chronic diseases such as diabetes – so keep steppin’!

Baker IDI, (2012) Diabetes the silent pandemic and its impact on Australia, Retrieved 27.3.13 from:
Australian Diabetes Council (2013) Diabetes Facts, Retrieved 1.4.13 from 


Diabetes and Your Feet
courtesy of Step by Step Official Podiatrist, Phil Marshman from Pioneer Podiatry.

Diabetes is a condition which can affect you body in numerous ways. One of the most important parts to take care of when you have diabetes is your feet.

The affect diabetes can have on your feet is damage to the nerves and the blood supply. These complications are mostly preventable, and are worse if you have had diabetes for a long time, your blood glucose levels have been too high for too long, you are a smoker, or if you are not very active.

It is very important to know how healthly your feet are if you have diabetes. Seeing a podiatrist is the best way to know this, and to prevent serious trouble in the future. Low risk feet have normal sensation and good blood flow. However it is important to know that low risk feet can become high risk feet without symptoms, so regular checks are still as important.

People who have had a foot ulcer or amputation in the past have high risk feet. Feet with calluses or deformities like claw toes also have increased risk if poor feeling and/or decreased blood flow are also present.

No matter what risk level you have of your feet, you can still be active and exercise. If you have high risk feet, it is extra important to check your feet before and after exercise for any signs of redness or blistering. This is particularly important if you've just bought new shoes. Remember; if you don't have good feeling in your feet, you may not feel rubbing or blistering while exercising. It is very important to seek help as soon as you see any signs of this occurring, as the earlier treatment is received, the better the outcome.

Exercise is a fantastic way of treating your diabetes, so don't be afraid to enjoy it and live a healthier life.

Remember, as Official Step by Step Podiatrist - Pioneer Podiatry is offering 10% off the initial consultation for all participants.

Phil Marshman B Hth Sc (Pod) MAPA
Principle Podiatrist and Director


Healthy Home-made Wedges
Serves 4


 4 x 200g potatoes (large)
 cooking spray


Preheat oven 230 C fan forced.
Peel (if desired) and cut potatoes into wedges. Microwave on high for 8 minutes in a little water, drain well. Coat surface of baking tray generously with cooking spray. Place chips on tray and generously spray chips with cooking spray. Bake in oven on top rack for 35-40 minutes or until golden brown, turn once.

Tip - add salt to taste or top with low fat sour cream! 


City Fitness is Mackay's most comprehensive health and fitness centre boasting two great locations in Victoria Street (Mackay City) and Mt Pleasant. With 24 hour access, a ladies only area, state of the art equipment and group classes available at a range of times throughout the day, including the early morning 5.45am class  - City Fitness has something for everyone.

If you are looking to push yourself further or need some variety in your workout routine, register for one of their Six Week Outdoor Challenges, why not get into shape with one of City Fitness' excellent personal trainers or ask about The Face to Face Program.

City Fitness is the first gym in Australia to trial Tribe Team Training, this is an awesome opportunity for locals to become a part of fitness history! To learn more check out their website today, or contact a member of the City Fitness team Also don't miss your chance to win an awesome City Fitness package including 4 weeks of personal training for your team!! For more, read our Fortnight's Challenge!



What would Step by Step be without some Challenges!? The second Challenge is a little more creative and you will LOVE the prize! We want to see the best team PHOTO or VIDEO! You can email your pics or videos to or post them on our Facebook page

The CQ Health Assess team will vote in the winning entry and judges decisions are final!! Please be aware that by sending us your pic or video you are consenting to it being published/made public.

So what do you win? Our featured sponsor this week - City Fitness - is giving away an 8 week membership and 4 personal training sessions to the winning team. This is a fantastic opportunity to not only increase your steps but really boost your health goals. So get out your smart phones, or your cameras and get going! You have two weeks to submit your entry!


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...

Who doesn't love a Casual Friday. Encourage your team members and colleagues to wear jeans or dress down office attire on Friday for a golf coin donation. Celebrate Friday and raise money for Heart and Diabetes research.

If your business is participating in the weekly fundraisers we'd love to give you a plug in our newsletter or on our social media forums, so send us your pictures or let us know what you are up to!



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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