Attention Frustrated Exercisers

Do you keep trying and failing at consistent exercise and/or fat loss?

How about trying something different this year

There is a better way to Develop a Strong, Lean, Fully Functioning Physique... While Accelerating Your Fitness & Fat Loss Goals With Personal Training... That's 100% Guaranteed, to Transform Your Body in 90 Days or Less!

It Only Takes, As Little As 30 Minutes A Day... Once You Discover The Time Efficient Exercises That Will Deliver You Exceptional Fitness & Weight Loss Results!

You will establish a habit that is based on real motivation

How would you feel about yourself if you were to take on an exercise program and actually succeed?

Pause for a second... Reread the question... Think about it... How would you feel?

I am here to support you in looking better and feeling better

Its not just about a better body, it is about a better life!

Fitness Fundamentals

Defining Fitness

Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is:

The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well being.

Optimum Fitness

The condition resulting from a lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, and flexibility, as well as the achievement and maintenance of ideal body weight.

As you undertake your fitness program, its important to remember that fitness is an individual quality that varies from person to person. It is influeced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors. However, it is within your power to change and improve the others where needed.

Making a Commitment

You have taken the important first step on the path to physical Fitness by seeking information. The next step is to decide that you are going to be physically fit. Exercise must become one of those things that you do without question. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.


Welcome and thank you for visiting Growfit,
Personal Training, Group Fitness Training, Fitness Consulting, Health and wellness advice by Graham Harding





As an Experienced Independent Certified Personal Trainer, it is my mission to save you time on your road to success.


I offer individualized personal training programs, group training and group Boot Camps that inspire all types of people to reach their optimum fitness, all you need to do is start now!

Want better health and quality of life?

Improved function and sports performance?

More energy and less stress?

Greater strength, endurance and flexibility?

Better balance and coordination?

A lean, toned body that will do the things you want it to?


Or maybe you just want to see what you're capable of accomplishing.


It's all possible... Why wait any longer?

Your life is ready to change, do the right thing

Call me on 301 803 9589 to schedule your free consultation today!


Based in Rockville Maryland, I provide quality one-to-one and group fitness training to individuals in the surrounding Montgomery County and Washington DC Metropolitan area.


I offer a number of different training options and packages, from helping your child make the team to helping the bride and groom look sensational for their special day. I can design a program for your specific needs.

I am a specialist with both Pre- and Post -Natal fitness. The secret to a healthier baby is prenatal exercise and great nutrition. A fit and healthy body is more efficient at doing everything including reproductively. From getting and staying pregnant until full term, to having a healthier pregnancy and baby by preventing many problems. See article

I am especially good at helping Mom's get their sexy back after having the baby!


Contact me now to get in the best shape of your life safely and fast and have fun doing it!

Call me on 301 803 9589







To be successful, you must decide exactly what you want, then resolve to pay the price to get it









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Training Benefits

By working out with me you can:

  • Strengthen your heart, lower your blood pressure and cholesterol levels
  • Improve overall health and energy
  • Lose body fat and increase lean muscle mass
  • Eliminate body aches and increases productivity
  • Improve flexibility, posture, balance and coordination
  • Increase bone density
  • Increase strength and improve athletic performance
  • Reduce and relieve stress and symptoms of depression and anxiety
  • Improve concentration and sleep patterns
  • Help with Type II diabetes, back pain, arthritis, osteoporosis etc
  • Boost your metabolism
  • Have fun and optimize your life!



Your New Years Exercise Resolution

We cycle through a variety of stages before a new behaviour is successfully adopted over the long term.

Here are the stages as they relate to exercise:

   - Precontemplation - I can't 
     or I won't exercise
   - Contemplation - I need to 
     exercise, but can't seem to 
     get started
   - Preparation - I am making 
     plans and doing what it 
     takes to get started
   - Action - I have started my 
     exercise program
   - Maintenance - I have been 
     exercising for six months 
     and it is really becoming a 
     habit wit me

It is in the preparation stage that the foundation for an exercise habit really takes place. Here are some actions that need to take place in the preparation stage:

   - What do you want to 
     accomplish?
Write down 
     the primary goal or goals 
     of your program
   - Given your goals, design
     a goal specific exercise 
     program 
     (this is where I can help!)
   - Create a fitness vision 
     that you intend to realize
     in the next three to six 
     months
   - Do your best to foresee 
     the challenges you will 
     face in sticking with 
     your program
- things like, 
     busy at work, a winter cold, 
     or uncooperative weather. 
     Put a plan in place for 
     overcoming these 
     challenges as they 
     present themselves

Remember that this is normal - if you tried exercising in the past and didn't stick with it, put it down as a learning experience.Just know that it's time to try again!

By planning and preparing for your exercise endeavour you will significantly increase the likelihood of success in your exercise efforts. Each stage has its own characteristics and best practices in facilitating your progress to the next stage

Honor yourself by honoring your stage of change. This is a big deal - there is much more to it than just working out. Establishing a consistent exercise habit is a significant life change. It is through proper preparation, planning and support that you will achieve the goals that you set for yourself!

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