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Welcome to Week 6! You are officially past the half way point now!! 

Things are really moving and shaking on the map, we have a number of teams trekking through Africa and plenty close behind who have made it to the Brisbane Airport and aboard CQ AIR for their flight  to Africa! 

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. These amazing teams are marching up towards Tanzania - keep up the good work!!!


A word from CQ Health Assess Coordinator Nicole Armitage

Let’s talk about matters of the heart! It might surprise you to learn that cardiovascular disease and heart disease are both among Australia’s biggest health problems, causing significant death and disability among Aussies and contributing to a massive economic burden. Here’s some scary stats for you ...

Cardiovascular disease:

  • Kills one Australian every 12 minutes
  • Affects one in six Australians or 3.7 million
  • Leaves 1.4 million people disabled by the disease
  • Caused 482,000 hospitalisations in 2009-10 and played a hand in a further 800,000
  • Claimed the lives of 45,600 Australians in 2011

Heart disease:

  • Affects around 1.4 million Australians
  • Killed 21,500 Australians in 2011
  • 59 Australians die each day from heart disease, that is one Australian every 24 minutes

Heart attack:

  • Approximately 380,000 Australians have had a heart attack during their lifetime
  • 55,000 Australians have a heart attack each year, that is one heart attack every 10 minutes.

An incredible nine in 10 Australians have at least one risk factor for cardiovascular disease and heart disease, but most of them are preventable. Some preventable risk factors include:

  • Smoking
  • Obesity
  • Physical inactivity
  • Low fruit and vegetable intake
  • Excess alcohol consumption!

Is any of this sounding familiar? It is clear that Australians need to take control of the risk factors that lead to heart health issues. By taking part in the Step by Step Challenge you are already increasing your incidental exercise, but what else can you do?

How is your diet going? Are you a smoker? Could you cut back on the after work beers here and there?

For the next six weeks of the Challenge, why not try and lower your risk, by changing some of your habits, it will definitely improve your lifestyle, but it might even save your life!






Exercise and Heart Disease
courtesy of City Fitness Mackay

If you are concerned about your heart health, consult a doctor before starting a new exercise program. A doctor will classify your symptoms based on how comfortably you can undertake exercise. Typically for class 1 (no limits) and class 2 (slight and mild limits) normal activities can be started.

People suffering heart disease should see benefits such as; strengthening their heart and cardiovascular system, improved circulation,  increases of energy levels so they can do more activities without becoming tired or short of breath, increased endurance, lower blood pressure, strengthening of the bones and improved balance and flexibility.

The recommended exercise would be cardiovascular or aerobic, which involves using large muscle groups, strengthening the heart and lungs and helping improve the body’s ability to use oxygen. Some great examples are walking, jogging, jump rope, bicycling, rowing and aerobics. Remember, you can always take exercise at your own pace.

Having a heart condition does not mean you can't exercise, find what works for you and get to it!



Brown Fried Rice
Serves 2


1 egg
1 x 250g microwavable brown rice pouch
1 teaspoon sesame oil
1 clove garlic, crushed
1 teaspoon ginger, finely sliced
250g lean chicken breast fillet, sliced finely
1 cup Chinese cabbage, shredded
1 small carrot, cut into matchsticks
3 spring onions, sliced on an angle (separate the white slices from the green slices)
3 teaspoons light soy sauce
2 teaspoons kecap manis (Indonesian thick sweet soy)
1 cup fresh bean shoots

In a small saucepan, bring 2 cups of water to the boil. Add the egg and cook for 4 minutes. Discard the water and allow the egg to cool, then peel and slice.

Microwave the rice pouch according to package instructions.

Heat the oil over high heat in a large non-stick wok. Add garlic, ginger and chicken and stir-fry for 3 minutes. Add cabbage, carrot, white shallot and rice and cook for a further 2 minutes. (If the rice is a little dry, you can add a few tablespoons of water to help the vegetables cook.) Drizzle in soy sauce, kecap manis and bean shoots; mix well.

 Divide fried rice between 2 bowls. Top with sliced egg and remaining green spring onions.



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!



Team 'Certain to be Hurtin' From Dowdens Pumping have taken out the City Fitness Health Pack with their Best Team Pic!! you can see the winning pic on our Facebook page here ...

So what did they win? An 8 week City Fitness membership and 4 personal training sessions! An amazing prize and a very deserving team! Well done. Thanks to everyone that entered!

Don't despair if you missed out on a prize because it's time for challenge number three! This one is easy so there is NO excuse for your team not to enter! We want to hear about how you have increased your incidental exercise! All you have to do is sent 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.

We will feature the businesses who are fundraising in next week's newsletter... so watch this space.




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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