Mammoth Fitness is a personal and group training

business developed to evolve individuals and

groups both physically and mentally through their

health and fitness journey.

I can provide individuals and groups with varying

experience or goals, the tools and environment

needed to achieve. Throughout my life I have been

heavily involved in sport and fitness training and

can help introduce you to the healthy lifestyle ide-

as and habits that have become part of my life.

Weather you’re a newbie or a weekend athlete.

Weather your looking to develop a healthy active

lifestyle or want a high intensity fitness session to

stretch you to your limits. Mammoth Fitness will

give you what is needed. Think about where you

want to be and make that first move, get in touch

and let me help you achieve your goals!!

Rowan

Personal Training

Corporate Fitness

Solutions

Group Fitness

Goal Specific Training

(sports, body fat loss,

muscle gain, general

fitness, aerobic)

Nutrition and

Supplementation advice

MARCH/APRIL 2013

ISSUE 1

“The habits that

took years to build,

do not take a day

to change”

Many people believe that

making the first step is the

hardest, I believe it’s the

second or third steps that

are more difficult, and are

the major stumbling

block to overcome.

We often find it easy to

create a “new years resolu-

tion” or have a really

good “Monday to Friday”

but then things fall away

after a few weeks or you

let things go in the week-

end.

There are a number of

reasons why these habits

or lifestyle changes may

struggle to become a part

of your everyday life.

Its not that you may have

bitten off more than you

can chew, you may just be

chewing to fast to soon!!

Start with a smaller

change….achieve that….

Then create another. All

these small achievements

will develop a snowball

effect and have a more

significant outcome.

Getting Things In Motion

20 Minute Challenge!!

If you've got very limited time and are looking for

something simple, tough and something that will

work the entire body, this is one of my favourites,

it can even be completed on your living room

floor.

4 Exercise in this order:

Squat . Sit Up . Push Up . Burpee

Begin with 1 rep of each, increase to 2 then 3, 4 , 5

etc up to 10.

Then work your way back down 10, 9, 8 etc to 1

Try and complete in 20 mins!! Good Luck

Rowan Smith— 021 425 807—rowan@mammothfitness.co.nz—36a Knights Road Rothesay Bay Auckland

This delicious breakfast idea provides

you with all the energy requirements to

start the day and will also provide you

with all the health benefits from coco-

nut cream, oats and fruit.

Essential medium chain fatty acids,

fibre and stacks of vitamin c, b, e, a,

zinc and iron.

Add 1/2 cup of lite milk and

1/2 cup of lite coconut cream

to 1/3 cup of oats.

Microwave 90 sec

Add a small handful of blue-

berries

Microwave 30 sec

Serve with sliced banana and

grated apple.

Coconut Cream

Porridge

Tasty Breakfast Idea

Get stuck into an 8 week personal

training program specifically designed

with you and what you want to

achieve in mind.

Do you have a goal in mind? A

special event coming up? Or simply

want to see what 8 weeks of hard

work with the right guidance can

achieve?.

Train together, change together.

8 Week Program includes

3 x 1hr PT sessions per week

3 x 1hr consultations which

can include, photo progress,

measurements, body fat tests,

nutrition and supplementation

advice, meal planning.

Sign up to this program for $120 per

week, or sign up with a friend during

the months of March/April and you

will only pay $70 each

This program is the total fitness pack-

age to get you on the path to a health-

ier, fitter you!! Excellent if you have a

special event such as a wedding or

holiday coming up, or if you simply

want to make a serious change.

2 for 1 Offer

A Quick Insight Into Protein

There are many different sources of protein out there, weather it

be through food or protein powders. People often wonder what

protein is used for and weather or not they need it? Short answer

to that is yes!!

Protein is essentially made up of amino acids, 14 of which are

non essential and can be produced by the body and 8 which the

body cannot produce, therefore we must get them from food.

Protein is responsible for the growth and repair of every cell in

our body. It also aids the body in digestion and transportation of

nutrients in the blood.

Individuals who live very active lives or are regulary involved in

exercise will often require a higher amount of protein in their diet

to help the body recover from the higher demands placed upon

it. A quick and easy way to do this is through protein powders.

There are three main forms of protein powder you will come

across in your health stores.

Whey Concentrate—One of the cheaper forms of protein, good

protein for beginners to start with. Can be a little harder to di-

gest.

Whey Isolate—Slightly more expensive, quick absorbing and

ideal for immediately after a workout.

Whey Casein—Slow absorption, perfect for before bedtime.

Helps keep the body in an anabolic state.

Rowan Smith— 021 425 807—rowan@mammothfitness.co.nz—36a Knights Road Rothesay Bay Auckland