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Welcome to Week 7! Look at all you Steppers GO!! For those of you who have made it to Brisbane Airport welcome aboard CQ Air... 

Don't forget to check out the in-flight safety video before you fly

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. So teams whose steps are in YELLOW on the leader-board,  that's the amount of steps it took for you to get from where you were last week to the airport! Get it? 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! 

Teams in GREEN are on the plane and the BLUE crew are in Africa! It's all about hitting your personal best - where will you be in the race to Mt Kilimanjaro??

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 top three teams are seriously close in the race to the top of Mt Kilimanjaro. The Urban Roadsters (Isaac Regional Council) are just in front of The Library Legends (Mackay Regional Council) with the Pirouetting Pirates (Mackay Regional Council) coming an impressive third place. Keep an eye on these teams... we think they are going to hit Mt Kilimanjaro in the next couple of weeks!!!


A word from CQ Health Assess Coordinator Nicole Armitage

 The shape of Australia is taking a dramatic change. 60% of Australians are obese or overweight and, of these, only 50% actually think they are. Obesity doesn’t just affect your body it affects your life.

NUTRITRION is a big problem in relation to the disease epidemic. 25% of Australians can’t tell you how pumpkins grow and 50% of Gen Z doesn’t know a leek from a leak! It seems EXERCISE is not enough of a priority either. We spend 15% of our days being active and only 25% of the population exercises enough to achieve any real benefit. It hardly helps that technology has computerised our lives and afforded us time saving devices such as leaf blowers, ride on mowers, dishwashers, car washes, dog washes …. to name a few!

Unfortunately we should be worried… by the year 2025, 80% of the Australian population will be obese. Loss in workplace productivity due to obesity and premature death is estimated to be 6.4 billion a year.7,200 Australians die each year due to obesity and related illness.

As Step by Step participants you have recognised the importance of regular exercise … but what about diet? When it comes to nutrition many of us tend to have an all or nothing approach. How often do we hear proclamations that the key to dieting success is through some obscure means?

For example; don’t touch carbohydrates, don’t eat after 5pm, only eat raw food, only eat organic, just eat protein and the crazy list goes on!!

The truth about a healthy lifestyle is a lot more boring and practical – eat well, live well and exercise.

So what practical measures can we take to ensure we are getting good nutrition? Nutrition Australia recommends being organised. Their website has some great resources on planning healthy lunches for busy adults, tips on navigating the holiday season, snacks for toddlers and kids and practical nutrition advice. You can check out it out here!

So when it comes to nutrition, be kind to yourself and strive for balance. Think less quick fix - your body with thank you for it!



Food for thought - Nutrition
courtesy of City Fitness Mackay

When looking at making good nutritional choices, don't forget to moderate your portion sizes. It's easy to get in the habit of eating large amounts in one sitting, so be sure to practice mindful eating and listen to your body.

Think about eating good carbohydrates and cutting back on the bad sugars in your eating habits.

Check out the healthy eating pyramid!

We should all be eating smaller portions of the bad fats and more of fruits and vegetables and protein. It is the key to success and a healthier looking you!


Greek Lamb Burgers
Serves 4


 50g reduced-fat feta cheese
 1/3 cup 97% fat-free mayonnaise
 1 teaspoon mint jelly
 ½ teaspoon crushed garlic (in jar)

 400g lean lamb mince
 1/3 cup onion finely diced
 1 egg white
 1 teaspoon crushed garlic (in jar)
 ¼ cup fresh mint chopped
 ½ teaspoon cumin
 ½ cup dried breadcrumbs
 pinch pepper
 cooking spray

 4 x 50g multigrain bread rolls
 2 cups lettuce
 16 slices continental cucumber
 1 large tomato

To make sauce: Using a hand held stick blender, combine all sauce ingredients in a small mixing bowl until smooth.

 To make meat patties: In a large mixing bowl mix all patty ingredients together, using your hands, until well combined. Divide into 4 round shaped patties. In a large non-stick frypan that has been generously coated with cooking spray, fry patties until cooked on both sides.

 To assemble burger: Cut rolls in half, grill until toasted brown. Place salad on base of bun then top with burger and one-quarter of the sauce, place lid on top.

Serve and enjoy!


Spine & Sports Physiotherapy is Mackay's Finest Physiotherapy and  Massage practice, providing diverse expert physiotherapy services to the Mackay region. They serve the Mackay community with high quality customer focused physiotherapy care and service.

Promoting physiotherapy in sports, Spine & Sports’s Principal, Yousuf Syed, is actively involved in the local sports community, providing volunteer sports physiotherapy services and other assistance to local teams.

Spine & Sports is expert in the assessment and treatment of musculoskeletal problems, sports injury, surgery recovery, acute pain and chronic back pain, headache and neck pain and injury rehabilitation. We offer a range of general physiotherapy services as well as the more specialized fields such as sports physiotherapy (injury management and prevention), corporate physiotherapy (pre-employment screening and workplace assessments) and orthotics.

Through the development of strategic alliances with leading local complimentary health and fitness services, Spine & Sports Physiotherapy Mackay provides best practice patient outcomes mixed with an open and caring service. Our total customised healthcare solution connects patients to the right healthcare professionals to suit their needs.

Spine & Sports Physiotherapy Mackay has the experience, local knowledge and expertise needed in your local Mackay physiotherapist. We understand injuries, how to reduce injury recovery time and how to get patients back to work, school, training or sport quicker.Contact us today to find out more about how we can help you get more from physiotherapy.

Spine & Sports Physiotherapy Mackay is committed to delivering the best possible healthcare outcomes for North Queensland physiotherapy patients. With customer care at the heart of our approach, we spend time communicating with you openly and honestly to understand your injuries and physiotherapy related healthcare goals. We work with you and other health and fitness professionals to give the best quality healthcare which will aid in your speedy and risk free recovery.This approach seeks to clarify time frames for recovery and identify:

  • What physiotherapy services will be provided by Spine & Sports Physiotherapy Mackay
  • What exercise, preventative measures or self management techniques the patient needs to incorporate into their daily life or sporting activities
  • What, if any, involvement is needed from other healthcare or fitness providers.

In other words, what is going to be done by the physiotherapist, the fitness or healthcare provider and by the patient in clear and focused time frames – an open and honest approach to getting you back to life.

If on the first visit to Spine & Sports Physiotherapy Mackay you are not fully satisfied with the treatment plan and outcome of the first appointment, we will undertake open communication with you and address any issues you raise. If you are still not happy, Spine & Sports Physiotherapy Mackay will offer you a 100% money back guarantee for your first appointment!

Don't forget 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!


Win Win Win ......

Have you entered CHALLENGE NUMBER THREE? This one is easy so there is NO excuse!  We want to hear about how you have increased your incidental exercise! All you have to do is send us your tip at or post on our Facebook page!

The winning team takes home four Exercise Balls courtesy of Spine and Sports Physio! 


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...

We think it's time your work colleagues sponsored your! Ask your colleagues to sponsor you for every one thousand steps you do over your average weekly steps. You might decide 70,000 is your average and aim to get 90,000 this week, with money coming in for all your extra effort!

Colleagues could sponsor you 50c to $1 per one thousand steps, and it will all add up!

For those of you who are having success fundraising, contact us and we can give you a plug in our newsletters and see how you are going.  



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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