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Hello Steppers! Welcome to Week 3!! It's a pretty exciting week this week with our top teams making it aboard 'CQ AIR'! What's CQ AIR? It the aeroplane that is taking you from Brisbane to Africa! You will be pleased to know that CQ AIR has a 100% safety record! During your flight, please take advantage of our complimentary drinks, snacks and dinner menu and remember you can find your television and movie guide in the pocket in the seat in front of you. 

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, (leaders you need to click on the Brisbane Airport plane icon) and remember - Step by Step is about improving your daily steps, so don't be disheartened if you are not out in front! There are plenty of opportunities for prizes... check out this week's challenge for starters!







The leading team this week is The Library Legends with an astounding 813, 074 steps. We definitely need to hear some tips from this amazing team about how they manage to clock up so many steps every day! The Library Legends (Mackay Regional Council) along with Pirouetting Pirates (Mackay Regional Council) and the Urban Roadsters (Isaac Regional Council) are all aboard Flight 101 on CQ AIR heading directly to Africa! It's anyone's race!!

Flu Prevention and Treatment

A word from CQ Mobile Workplace Immunisation Coordinator Nicole Armitage

 It's no secret that CQ Mobile Workplace Immunisation support vaccination. When it comes to the flu in your workplace prevention is definitely better than cure. A bout of flu at work comes at a significant cost to the company in both sick leave and lost productivity - and it's not usually limited to one or two employees.

So we urge you to vaccinate your staff and to do it now before the 'flu season' really sets in. This year looks set to be a big season for flu, in fact, according to Queensland Health there has already been 1119 confirmed cases in QLD alone.

Where do we get out flu vacs from? 'BioCSL' who are not only our pharmaceutical partner but the ONLY Australian manufacturer of the flu vaccine - they ensure the best Australian made product to protect you from the flu. BioCSL can also attest that this flu season looks serious, they have recently restarted their vaccine production due to a heighten demand this year. You can read about it here 

Aside from vaccination what else can you do to ensure good health throughout the winter months? Exercise! Research has shown that getting your steps up can help boost immunity and fend off the cough, cold and flu.. there is also research that shows exercising before and after the flu shot can actually increase immunity! Want to know more?  

You can also find some commonsense tips on keeping healthy during the winter months here

Check out this week's recipe in 'Nutrition' for a low fat, nutrient packed chicken soup that I guarantee doesn't skimp on flavour.

Have a great week!

Nicole Armitage.

CQ Mobile Workplace Immunisation and CQ Health Assess Coordinator.



Chicken Noodle Soup
Serves 6

 6 cups chicken broth
 1 lb boneless, skinless chicken thighs, visible fat trimmed
 1 cup chopped celery
 1 cup onion
 1 cup baby carrots, halved crosswise
 1 large parsnip, peeled and chopped
 1 tsp minced garlic
 1 bay leaf
 1/4 tsp pepper
 2 cups uncooked medium egg noodles
1/4 cup snipped fresh dill

1. Put broth, chicken, celery, onion, carrots, parsnip, garlic, bay leaf and pepper in a large saucepan. Cover and bring to a boil. Reduce heat and simmer 25 minutes, or until chicken is cooked and vegetables are tender. For an even lower fat soup - place the saucepan in the fridge for 1-2 hours, this allows the extra fat to set at the top of the broth and can be easily removed!
2. Discard bay leaf. Remove chicken to a plate. Add noodles to soup; cover and simmer 10 minutes, or until tender.
3. Meanwhile, shred chicken with fingers or 2 forks. Add to soup along with the dill.  


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 head to City Fitness on Victoria Street next Tuesday June 4th at 5.45pm for an information and demonstration session.

City Fitness is a great gym with plenty happening - check out their website here 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 out Fortnight's Challenge!


'Certain to be Hurtin' from Dowdens Pumping have taken out the BEST TEAM NAME as voted by the participants! These guys will be certain to be feeling better after FIVE FREE PODIATRY CONSULTATIONS courtesy of Pioneer Podiatry! Well done team and keep stepping!

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...

Do you have bookshelves full of books you'll only read once, or DVDs you no longer watch? Get your team to have a clean out at home and bring in these small items to work.

Sell them for a gold coin donation for Baker IDI – bank the profits and be in the race to win the elliptical machine!

You will love your new tidy shelves  AND you will be raising money for Heart and Diabetes research… it’s a win win! 

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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