We are what we repeatedly do
 Excellence, therefore is not an act...but a habit


Personal training is not an exact science; it is an art.
We didn't learn to walk in one day and we didn't wake up one morning having become out of shape over night.
Be patient and have fun while you train; the reward will be well worth it.

The definition of health is freedom from physical disease and pain.
So, no matter what level of fitness you are now in, your number one goal should be enhanced health.
Cosmetic improvements will be a byproduct of your attainment of health.
The most important step before starting any new training or fitness program is making sure you’re ready to begin. Please read the cardiovascular risk factors that are listed below. If there’s any chance you might be at risk, if you’re new to training, if you have been sedentary for a while or if you’re just not sure, PLEASE call your doctor for a complete physical
1. Family History
2. Cigarette Smoking
3. High Blood Pressure
4. High Blood Cholesterol
5. Impaired Fasting Blood Glucose
6. Obesity
7. Sedentary Lifestyle
8. Blood Cholesterol NEGATIVE Risk Factor. Is your high-density lipoprotein (HDL) cholesterol greater than 60 mg/dL?


Remember: you are training for a lifetime marathon of good health, not an instant gratification sprint.

Graham Harding
a master in the art of human performance conditioning


British born I was a fitness fanatic from a very young age, I competed at a national level in Judo and Swimming from four years old; Later I became involved in Soccer, Rugby, Triathlons, Cross Country Running and Track and Field. During my late teens I got the adventure sports bug and developed a love for Windsurfing, Surfing, Mountain Biking, Canoeing and Sailing.

I learned early how the body works, and the importance of the many facets of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. I realized that being in tune with my body gave me a more positive attitude on life. I wanted to share my philosophy of healthy living and how to achieve your optimum fitness with others, and coaching is the best way for me to do this.

During my time as an officer in the Royal Air Force I became heavily involved with strength and conditioning training with our Rugby teams, a passion I still have over 20 years later.

Knowledge is power, I've searched for many years for ways to improve my own performance and understanding of physical fitness and general well-being. Besides having a Bachelors Degree, I am a CrossFit Certified Level 1 Trainer, CrossFit Gymnastics coach, CrossFit Olympic Weightlifting Coach and am a Certified Personal Trainer with ACE (American Council on Exercise). 

I'm proud to say that continuing education is a big part of my commitment to what I do. I like to remain on the cutting edge of Health and fitness activity in delivering quality service, information and ultimately results to my clients.
Like your doctors, chiropractors and physical therapists, I'm a member of the team working to help you maintain your health and well being. I am available to help you achieve your personal goals, and that is why I chose fitness coaching as my career.


I have put this site together to get everybody as excited and proactive about their health, fitness and overall well being as I am.

I have always had a great love for fitness, and my goal in training others is to help them find it as rewarding as I do. I encourage clients to be well rounded in all areas of fitness, including: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. I also stress that healthy eating habits and good nutrition are key components.

Now you have an exciting opportunity to build the body you've always wanted.... to overcome the effects of surgery or ill health.... to live a pain free life.... and to feel strong, fit and vibrant, no matter what your age.

Making these dreams come true is my passion.

My goal is to help you achieve a fit and healthy body, and a zest filled, vibrant life.

Together we can make it happen!


Graham is a highly respected authority in personal training for overall health and fitness, with more than 20 years of experience and success. His credentials include ... .

-   Owner of CrossFit Hard

-   CrossFit Level 1 Trainer

-   CrossFit Coaches Prep Course

-   CrossFit Gymnastics Coach

-   CrossFit Olympic Lifting Coach

-   ACE Certified Personal Trainer

-   Certified Fitness Nutrition Specialist

-   American Heart Association CPR

-   American Heart Association AED

-   PNF Stretching Practioner






Age: 42

Height: 6' 1"

Weight: usually beteen 185 and 205 lbs, depending on my activities and goals. I can shift from fighting fit to musclebound in about 6 weeks. 

Diet: On most days. I normally eat 6 small well-balanced meals. I usually eat High (lean) Protein meals with moderate complex carbs and moderate (healthy) Fat content. 

Workout: Constantly varied functional movements - CrossFit 5/6 days a week.

I always work on mobility before and after after every workout ; I incorporate Yoga, foam rolling and PNF (proprioceptor neuromuscular facilitation), so the body and mind can unwind, while strengthening and increasing range of motion. For the best resource for mobility go to:


Hobbies: Coming up with new and interesting ways to exercise. Extreme sports with my Wife and Daughter, exploring nature, swimming, boating, windsurfing, mountain biking and hiking. I enjoy reading and learning new things. I love travelling and exploring new cultures all over the world. I listen to a wide variety of music and love art, good comedy, movies and anything electronic.

I hope this website has sparked your interest and when looking for group or private training you'll give me a call at 301 803 9589 or email graham@growfit.net to discuss any questions that you have.

Busting Fitness Myths

"Flat abs now!" "Miracle abdominal crunches!" Daily, we are bombarded with get-fit-quick messages on television, in magazines and even from friends. With this inundation of information, how do you sift through the fiction for the fact?
Below, I've set the record straight on some of the most common exercise myths so you won't fall prey to these fitness fallacies.

Myth #1: More is better

Often when you're kick-starting a new fitness routine, the tendency is to go into overdrive. People start working out eight days a week, 370 days a year, thinking it will get them quicker results; They usually burn themselves out and eventually fall off the exercise wagon. But the truth is that consistency and moderation are the keys to success. Establishing a regular routine should be your top priority. 

Myth #2: Crunches will give me flat abs

People are always looking to target specific areas of their bodies with exercises, believing that zillions of crunches will lead to a picture-perfect, washboard stomach, for example. There is no such thing as spot reduction, Crunches and sit-ups can strengthen your abs, but they can't get rid of fat. Only regular exercise training—aerobic and strength—and a sensible diet can eliminate excess body fat.

Myth #3: Women who lift weights bulk up

Wrong! It takes numerous hours—and years—of heavy weight lifting for professional bodybuilders to bulk up like the Incredible Hulk (sometimes with the help of steroids). Also, most women are not genetically predisposed to develop large muscles because they don't have the stores of testosterone needed for this kind of muscle development. The reality is that lifting weights is an excellent way to tone and strengthen. In fact, many women lift weights that are far too light. If you can lift a weight for 45 repetitions without stopping then it's too light. After ten or fifteen repetitions, you should feel the weight becoming heavier.

Myth #4: I must join—and live at—the gym

The truth is, there's no magic at the gym. If you're intimidated by all of those mirrors and high-tech machines, find a workout buddy and walk around the neighborhood. Or try another favorite activity, such as tennis or biking. All you need to do is commit to moving—and it can be cumulative, like walking to a co-worker rather than sending an email or taking the stairs instead of the elevator. Exercise is like loose change in your pocket—it can add up.

Myth #5: The best time to work out is early in the morning

There is no rhyme or reason to the best time to work out. People should work out when they're comfortable: This could mean 4:00 in the morning for some people and 10:30 in the evening for others. To find what works best for you, try exercising at different times of day. One thing to keep in mind is that for most people, blood pressure is more elevated in the early morning. If you exercise then, your blood pressure response is probably going to be higher, particularly if you are training with weights or other forms of resistance. If you have normal blood pressure, this should not pose a problem. However, if your resting blood pressure tends to be elevated, discuss early morning exercise with your physician.

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