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It's Week 5! Let's be honest.... who is starting to lose enthusiasm? It's pretty typical at this point to start to get a bit relaxed.. but TODAY is the day to change that and get back to stepping! Make this weekend all about incidental exercise, get out in the garden, go to the park with your kids, walk the dog, mow the lawn - it all adds up!! 

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. 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 can still be anyone's competition from here - 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 race is on for the top three teams to reach 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. These amazing teams are approaching Malawi and giving us all a run for our money! There are a number of teams now in Africa - a huge congrats to you! Make this a BIG week!


A word from CQ Health Assess Coordinator Nicole Armitage

Making exercise part of your routine doesn't have to take a lot of effort or cost a bomb, the only rule is, you just have to do some form of it! 

Currently in Australia over 7 MILLION of us have at least one chronic condition.  Chronic disease is the leading cause of death and disability in Australia and half of all Australians aged 45 -64 have one or more chronic diseases. It's time to shape up before your ship sails!

Did you know?

  • Physical inactivity contributes 6.6% to the disease burden
  • Being overweight or obese contributes 7.5% to the total disease burden

Over the past few decades life has thrown some luxuries our way; elevators, the automatic carwash, remote controls, home delivery services, internet shopping, electric golf buggies, restaurant drive-thrus, lawn-mowing services, house-cleaning services and the list goes on... but at what cost?.... Our health! 

While no one can dispute the benefits of a regular workout... incidental exercise is emerging as the new black - and it's as easy as getting up off the couch and moving!

Examples of incidental exercise:

  • Walk/ride to work
  • Choose the stairs
  • Deliver that office message in person
  • Take a 10 minute walking break at lunchtime
  • Park further away
  • Park your trolley and carry the shopping to the car
  • Play with the kids
  • Tackle that housework
  • And remember ... sex is a form of exercise too!

It really is a matter of EVERY LITTLE BIT COUNTS! Get up, get going and you will reap the rewards!

NPS MEDICINEWISE (2013) Chronic Disease in Australia: From Risk to Disease, Retrieved 15.6.13 from: 
At your leisure 24 hour Health and Fitness (2013) Everything you do burns calories, make it work for you.




Incidental Exercise
courtesy of City Fitness Mackay

Moving our bodies around the house or the office expends energy: not a lot, but enough to make a significant difference by the end of the day.

By simply sitting down and getting up, walking around, cleaning, taking out the garbage, parking the car a few blocks away and all those other little bits and pieces we do, we are slowly but surely chipping away at our energy reserves.

The modern conveniences of our modern lives, makes incidental exercise even more important. Keep it simple - it's about getting back to basics and getting moving!



Rogan Josh
Serves 4


 Cooking spray
 500g lean lamb leg steak cut into strips
 1 onion diced
 2 teaspoons crushed garlic (in jar)
 2 teaspoons crushed ginger (in jar)
 4 tablespoons Rogan Josh paste (in jar)
 3 tablespoons no-added-salt tomato paste
 2 teaspoons salt-reduced beef stock powder
 2 teaspoons cornflour
 1 cup water
 ½ cup natural no-fat yoghurt


In a large non-stick frypan that has been coated with cooking spray, sauté lamb until meat has browned.
Add onion, garlic and ginger, and toss together for 2 minutes.
Add Rogan Josh paste and stir well with meat. Cook for 1 minute then add tomato paste.
Combine stock powder and cornflour with water, pour into pan and mix well. Once boiled, add yoghurt, a large spoonful at a time, and blend into sauce.

Tip: Fancy some Pappadums? You can buy them from most supermarkets and zap them in the microwave for a tasty, low calorie addition to your meal!



City Fitness are celebrating Men's Health Week (10-16 June) all MONTH! They are offering all men a FREE half hour consultation with a trainer to chat about lifestyle change and how City Fitness can help.

To book, contact City Fitness on 49578269. This offer is available to members and non-members.

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

There is only ONE MORE WEEK to submit your pic or video - entries close 5pm Wednesday June 19th!

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 until Wednesday June 19th 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...

They say breakfast is the most important meal of the day. Challenge your team to host a charity work breakfast, you could go continental with cereal, yoghurt and fruit, or secure a BBQ and have the full cooked English style start to the day. Encourage staff to get in early and purchase their breakfast and send the profits our way! It will get everyone off to a great start for the day, be a fun team building exercise and raise money at the same time!

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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