My last blog post covered some of the very serious digestive system issues that I deal with and how they not only affect my physical health, but also my cognitive and executive function as well. These issues developed over time, and they weren't always this serious. They began as lapses that I started having a decade ago, small things such as withdrawing money from an ATM machine, and then standing there wondering when it would return my debit card. After assuming that my card was swallowed, I resorted to calling the bank to cancel my card and was left wondering how their machinery could malfunction in such a way. It came to my surprise that it wasn't the ATM machine that had malfunctioned, but it was my ability to form new short-term memories. The card was already in my wallet and had been there the entire time.

The reaction I had at that very moment was extremely similar to that of drinking to the point of being black out drunk, it's not the case of being knocked out and forgetting what happened, it's the brain no longer 'recording' what's going on.

While these incidents were seemingly isolated at first, they began to increase in frequency and variety. I made the cardinal sin of believing this to be related to work, or worse yet, believing that it was related to age so I put it off. It couldn't possibly get worse, right?

Just over five years ago, I was walking down a street that I lived on for almost a decade. I know the street intimately, where absolutely anything and everything is. I knew the various stalls, the different vendors, the numerous office workers going up and down the sidewalk, the shoe cobbler sitting alongside the road, the scabby stray dogs and cats, etc. What was meant to be a typical routine stroll ended up becoming a walk down amnesia lane. I was no longer in a place I recognized, but something was still telling me that I should be capable of recognizing it.

Having had a grandmother who had Alzheimer's, I knew well enough to quickly duck into the nearest restaurant, order something to eat, and ask for a pen and paper. I made an extremely pathetic attempt to draw a clock which proved to be wholly unsuccessful.

Why are people that have reduced cognitive ability asked to draw a clock? It's due to the amount of detail and intricacies that are involved on a clock's face. If you were asked to draw a clock that showed the time being half past one then you'd need to first draw the face, place the numerals for the hours, line out the minutes, and correctly draw where the short and long hand point. When cognitive function becomes impacted, something that would seem like a simple task becomes needlessly complicated.

That was when I knew something was seriously wrong, and it was the start of what would become an endless amount of hospital visits where misdiagnoses and incorrect medication made the problem far worse (not to mention my own stubbornness in sticking to the right lifestyle changes, but that's another blog post entirely).

So that was essentially my biggest scare, and the most indicative event that told me something was seriously wrong. I'd taken for granted being healthy all my life, and my hubris and obstinance guaranteed that those issues weren't going away anytime soon. There were other events after this that shot up my health anxiety, such as having a dinner meeting and having no idea where I was and who was around me, seeing shapes, lights, movement, that were never there (I got so used to it at some point that it stopped bothering me), and so on.

Also if you must know, I drew the 1 where the 12 should've been for the clock test that day.

With a new year I thought it might be interesting to take a look at changes in American health over the last 50 years, so I asked chatgpt.com to tell me about those changes:

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As I've gotten older I've become more and more fascinated by the concept of the soul. In theology, the soul tends to be immaterial, and immortal; an essence of ourselves that represent our individuality and is a piece of our being that extends beyond the body it's housed in. The reason for this fascination has been a culmination of struggle and loss, and what is hopefully not a futile way to come to terms with what's gone.

It's been nearly a decade long battle with my gut issues, admittedly prolonged and worsened by a very steadfast stubbornness against making the right consistent lifestyle changes to combat it.

I've taken a brief hiatus from Global Fast Fit in order to focus on dealing with these issues. I can't represent a global health initiative when I'm teetering on the precipice of ego death and potentially worse.

I've made a few blog posts already on how a broken digestive system can affect your overall well-being, but here's a few personal examples of some of the things I've already dealt with when a flare up occurs:

• Having no working or short-term memory; I'll be told or will see something and have zero idea about it five seconds later (Was I just imagining things?)
• Long-term memory erasure, there end up being these strange gaps in my own personal history, not to mention a deficit in the amount of information I can remember (Who was I? Who am I?)
• Losing the ability to speak, listen, read, write coherently, no longer being able to mentally perform simple mathematics, this one is probably the most common amongst people with digestive issues and is easily the most destructive when it comes to leading any kind of social life (All of you are talking and yet I have no idea what any of you are saying and how to respond to it.)
• Total loss of executive function; everything's connected, but the why's and how's of anything are no longer there (Autopilot is on, I do these things because something is telling me to, but I don't know why.)
• Loss of reaction speed/reflexes, this has unfortunately made it incredibly dangerous to drive, especially when I'm with someone or if I have the radio on; it's also near impossible to multitask 
• Perception and cognizance loss, a good example of this is if I want to do pull-ups and need to jump to grab the bar; I can no longer judge or gauge the distance that I need to jump to reach it
• Disassociation and disinterest, things once enjoyable are now completely mundane; humor begins to fade, sadly, anger and frustration does not (Was I really actually interested in this before?)
  

It's a longer list, but I don't care to continue it. I don't wish to give any more care or power to something that should've been gone years ago.

There have been some extremes and some outright scares throughout the years, but overall it's beginning to improve. The start of 2024 was awful, but there had been some significant progress as it came to a close. Some of my working memory began to return at the end of November, and I've also begun to find entertainment in books again, which is fairly difficult when you can't immerse yourself into the world you're reading about. This is absolutely reversible, but to what extent, I don't know yet.

The blog posts I'll be making moving forward will detail the progress (or regression) I've made in dealing with these issues along with the methodology in that progression/regression.

So here's to 2025, the year I reach the point where I never need to deal with this again. The year I get my soul back.

Exactly one year ago, I achieved something that still feels surreal; I became the world champion of GFF fitness in an astounding time of 2 minutes and 55 seconds . That moment marked the pinnacle of my fitness journey , and little did I know that it would not only change my life but also make an ambassador for GFF Kenya. It's been an incredible year and I want to share how this achievement has shaped me both as an athlete and as a representative of such an inspiring fitness community 

The journey to the championship 

Fitness has always been a significant part of my life , but GFF took things to a whole new level. It wasn't just about being fit; it was about pushing my own limits , challenging my body and mind. I had been working towards this for weeks-perfecting my technique, improving my strength , agility and stamina. However, nothing prepared me for the pressure of the competition itself.

When I stood at the starting position, the nerves hit , but they were quickly replaced by a focused calm. The clock started and everything I had worked for came down to these few minutes . At 2 minutes 55 seconds, I crossed the finish line, not just as the winner of the event but also the first ever to complete GFF under 3 minutes.

The moment I became GFF's Kenya Ambassador 

Becoming the world champion was a dream come true, but what followed was even more incredible. GFF recognized my performance and they offered me the role of an ambassador - a position I never expected, but was honoured to accept.

Being a GFF ambassador has allowed me to inspire others to take on their fitness journey and push themselves in ways they never thought possible . I have had the privilege of speaking at events, engaging with fellow athletes and connecting with people who share the same passion for fitness. As an ambassador, my role is not just representing GFF, but also about motivating others to set ambitious goals , believe in themselves , and realize that they are capable of achieving greatness.

Looking ahead 

One year later, I reflect on how much has changed. The title of former world champion is no longer just a badge of honour ; it's a symbol of everything  I have overcome.

As I look to the future, I am excited for the challenges and growth that lie ahead. I will continue to train, compete and represent GFF in all I do. My journey is far from over. Being the first person to break the 3-minute barrier was only the beginning . There are many more records to be broken, more people to inspire, and more heights to reach and I can't wait to see where this path leads next.

To anyone out there dreaming of greatness , remember; it's not just about how fast you finish, it's about the journey, the effort , and the belief in yourself that will carry you across the finish line, no matter how impossible the goal may seem.

Here's to another year of challenges, growth and victory -a shout out to John Groom and long live Global Fast Fit.

As I reflect on the past year, I’m overwhelmed with gratitude for the opportunities and growth I’ve experienced through Global Fast Fit (GFF). None of this would have been possible without the unwavering support and vision of its founder, John Groom. This message is a heartfelt thank you to him for believing in me and providing the platform for so many to thrive.

Highlights of a Transformative Year

John, your trust in me has empowered me to:

• Lead the GFF Riverside Chapter, overseeing 33 incredible members, and watching 13 of them thrive under the sponsorship program.

• Witness the creative talents of our members.

• Build my own confidence and improve my physical health through regular participation in the GFF routines.

• Grow as a leader by managing club activities, ensuring accountability, and fostering a sense of community.

I also had the privilege of representing GFF at significant events, including:

• Manning the visual displays at the Egerton University club launch and the Scrabble event—both of which deepened my skills in event coordination.

• Addressing contestants during the Global Fast Fit competition in Likia, a moment that challenged and enhanced my public speaking abilities.

Additionally, seeing the smiles of children at Lisam Academy, who are sponsored courtesy of the GFF mascot Anita, has been an unforgettable highlight. Moments like these remind me of the profound impact GFF has on young lives and their futures.

These experiences have not only enriched me professionally but also personally, as I’ve interacted with high-ranking individuals and expanded my worldview.

Your Vision, Our Inspiration

Your dedication to building a healthier society has inspired countless individuals, myself included. You’ve shown us what it means to lead with purpose, passion, and perseverance. The impact of your vision is evident in every smile, every achievement, and every dream that GFF supports. Despite being miles away, you entrusted us to run GFF in Kenya, a testament to your confidence in our abilities and commitment to global impact.

Additionally, by creating job opportunities for Kenyans through GFF, you’ve addressed a pressing issue in our country, where unemployment rates are alarmingly high. Your efforts have not only empowered individuals like me but have also contributed to strengthening communities and families.

Looking Forward to 2025

As we move into the new year, I’m excited to take on new challenges, including managing the Winsim club alongside Simon Mucheru. I’m confident that, under your guidance, we’ll continue to expand GFF’s reach and deepen its impact.

Thank you, John, for believing in me, for fostering a culture of growth, and for making a difference in the lives of so many. Together, we’ll keep striving toward a brighter, healthier future for all.

As the year draws to a close, I find myself reflecting on the incredible journey I’ve had with Global Fast Fit (GFF). This year has been nothing short of transformative, not just for me but also for the children, students, and communities I’ve had the privilege of working with. Here are some highlights and reflections on the milestones we’ve achieved together.

Building Strong Foundations

One of the most rewarding aspects of this year has been my role as the club manager of the GFF Riverside Chapter. Leading 33 vibrant members, 13 of whom are sponsored by Global Fast Fit, has been a fulfilling experience. Every Friday, our weekly GFF routine became a space for connection, growth, and inspiration. Sharing meals with the children, witnessing their bright smiles, and hearing their dreams reinforced the purpose behind our mission.

Through these routines, I’ve also seen personal growth. I’ve improved my physique and gained confidence, both of which have been instrumental in my role. Additionally, managing the clubs has taught me responsibility and accountability, qualities that have shaped me into a better leader.

Two standout moments were Alex’s presentation of a GFF-themed artwork and Briton’s promise to compose a GFF anthem. These moments reminded me of the profound impact of nurturing talents and fostering creativity. I’m eager to see how these seeds of inspiration grow in the years to come.

Memorable Events and New Beginnings

This year was packed with events that highlighted the vibrancy and potential within the GFF community. In July, I confidently addressed the Global Fast Fit contestants in Likia, a moment that tested and strengthened my public speaking skills. September brought the launch of a GFF club at Egerton University, where I witnessed the passion of new members eager to make a difference. I was also in charge of manning the visual display at both the Egerton event and the Scrabble event in November. These responsibilities deepened my understanding of event coordination and enriched my experience.

And let’s not forget the joyous End-of-Year Party at Kabarak University—each event a testament to the power of community and shared purpose.

Through my role, I’ve also had the chance to interact with high-ranking individuals in society, which has expanded my perspectives and inspired me to aim higher in all my endeavors.

Academics and Beyond

An essential part of my role has been closely following the academics of our members. It’s heartwarming to see the progress they’ve made, knowing that GFF’s support has been instrumental in their journeys. Beyond academics, the emphasis on character development and leadership has been equally impactful. Seeing these young individuals thrive and dream of giving back to their communities is the ultimate reward.

Gratitude to the Visionary Behind GFF

None of this would have been possible without the vision and belief of the founder of GFF, John Groom. I’m deeply grateful for the trust placed in me to contribute to this mission of building a healthier society. Their leadership and dedication have been a constant source of inspiration, driving all of us to dream bigger and work harder.

Looking Ahead

As I reflect on these achievements, I’m filled with gratitude and hope. Gratitude for the opportunity to be part of such a transformative initiative and hope for the future of the children and communities we serve. My dream is for these young individuals to not only achieve personal success but to become agents of change, extending the generosity they’ve received to others.

In 2025, I’m excited to take on a new role as the manager of the Winsim club alongside Simon Mucheru. With continued dedication and teamwork, I’m confident that next year will be even better. I pray for the continued success of Global Fast Fit and look forward to embracing new challenges and opportunities.

2024 has been a year of learning, growth, and milestones with Global Fast Fit. As we step into 2025, I’m excited to continue this journey, building on the foundation we’ve laid and embracing new challenges and opportunities. Together, we’ll continue to make a difference—one step, one smile, and one dream at a time.

At Global Fast Fit (GFF), we believe that health isn’t just about hitting the gym—it’s about tracking progress, pushing boundaries, and constantly improving. This belief was at the heart of our recent health metrics program, which ran from November 1st to November 30th, 2024. Throughout the month, participants followed a rigorous yet rewarding fitness routine, tracked key health metrics, and achieved remarkable personal milestones.

Here’s a glimpse of our journey through the program, the workouts, and the impressive results that followed!

Meet the Participants
Our program included a diverse group of individuals, each bringing their own motivation and drive to the table. The participants were:

Simon Muchiri – Responsible for recording and documenting all data
Simon Mucheru – Team Leader and Coordinator
Clinton Kavai
Kelvin Kairu
John Nderitu
Each participant had one goal in mind: improving fitness and tracking key health metrics. This wasn’t just about completing exercises; it was about looking at the bigger picture, understanding how physical exertion impacted their bodies, and seeing improvement over time.

The Workout Routine
The foundation of the program was the GFF Standard Workout, which participants followed consistently each week. This consisted of the following exercises:

15 Push-ups
15 Squats
15 Leg Raises
250-meter Run
The core exercises aimed to build strength, endurance, and overall fitness. To add an extra challenge, participants took part in additional workouts each week. These were:

Session 1: 1500-meter Run
Session 2: 200 Squats
Session 3: 200 Push-ups
Session 4: 200 Leg Raises
The routine remained the same throughout the month, but the progress was evident as participants pushed themselves further with each passing week.

Tracking Health Metrics
What set this program apart was the focus on health metrics. Before and after each workout, we recorded key data points that provided a comprehensive picture of each participant’s health and progress. These included:

Blood Pressure (Systole, Diastole)
Heart Rate
Weight and Waist Circumference (after extra workouts)
Each participant had their blood pressure taken before the session started and immediately after completing the standard workout. Hydration was a priority throughout the program, with water provided during breaks between exercises.

To further track progress, a full haemoglobin test was conducted both before and after the program. This data will be analyzed further to gauge the impact of the program on each participant’s overall health.

The Impressive Results
By the end of the month, every participant had made notable strides. Not only did their fitness levels improve, but many also set personal bests in their GFF scores. Here’s a look at the best scores achieved:

Simon Muchiri: 1.11
Simon Mucheru: 1.10
Clinton Kavai: 1.02 (World Record!)
Kelvin Kairu: 1.03
John Nderitu: 1.10
The standout achievement was Clinton Kavai, who smashed a world record with his score of 1.02. His dedication and hard work paid off in a big way!

A Fun and Meaningful Conclusion
The program concluded with a fun and celebratory photo session where participants wore specially designed t-shirts to mark their achievements. It was a moment to reflect on how far they had come and celebrate their dedication to fitness.

We are grateful to John Groom, the founder of Global Fast Fit, for giving us the opportunity to be part of this transformative program. His commitment to encouraging healthier lifestyles is truly inspiring, and we look forward to seeing how this program will evolve in the future.

Looking Ahead
This health metrics program was more than just a fitness challenge. It was an opportunity to understand the relationship between exercise and health, track real data, and see tangible improvements over time. As we await the detailed analysis of the results, we are excited to apply the insights gained to future fitness programs.

Fitness is a journey, and every small improvement counts. We’re thrilled to have been part of this experience and are already looking forward to what comes next!

As the year drew to a close, the Kabarak University GFF Club members embarked on a unique and memorable celebration—a festive End-of-Year Party held on 30th November 2024. Sponsored by Global Fast Fit, this event was more than just a gathering; it was a testament to the power of community, shared experiences, and the values that bind us together.

An Adventurous Beginning

The day began with excitement as 35 attendees, including club members and GFF officials, set out on a 10-kilometer walk to a picturesque bush location away from campus. This journey, filled with camaraderie and anticipation, set the tone for the day’s activities.

Building Memories Through Shared Activities

Upon arrival, the group kicked off the event with the iconic GFF routines, a cornerstone of the club’s identity. This was followed by the highlight of the day—roasting a goat—a team effort that showcased collaboration and fun. The shared meal of freshly roasted meat, ugali, and fruits brought everyone together, symbolizing unity and gratitude.

The day wasn’t just about food and routines; it was also about celebration. Members danced, sang, and created vibrant memories, all captured in beautiful photos that will undoubtedly serve as reminders of this joyous occasion.

Leadership and Gratitude

The success of the event was made possible by the dedication of club officials Andrew Muchiri, Simon Muchiri, Simon Ndungu, and Clinton Kavai. Special thanks also go to Simon and Gideon, who ensured the necessary supplies—everything from a goat to fresh fruits—were procured in advance at Mogotio Market.

Global Fast Fit’s sponsorship played a pivotal role, enabling the event to come to life and reinforcing their ongoing support for the club’s vision and activities.

Overcoming Challenges Together

While the day was marked by intermittent rain showers, the group’s spirit remained undeterred. The resilience and adaptability displayed by everyone turned a potential challenge into an added layer of adventure and bonding.

A Successful Celebration

By the end of the day, it was clear that the End-of-Year Party had been a resounding success. It was a day of joy, reflection, and connection—a perfect way to close the year and look forward to what lies ahead.

The Kabarak University GFF Club extends heartfelt gratitude to Global Fast Fit, the club members, and officials for making this event unforgettable. Together, we celebrated not only the year’s achievements but also the bonds that make us a family.

As we step into a new year, we carry forward the lessons, memories, and unity forged during this celebration, ready to embrace future opportunities with enthusiasm and purpose.

There is something magical about hiking to a crater. It's not just the view ,but the sense  of standing on something ancient forged by the raw forces of nature. Recently , Global Fast Fit Egerton chapter embarked on a hike to Menengai crater . Personally, the hike left me in awe of  the earth's natural beauty .

Our journey began minutes to mid-day with a breeze and smell of pine trees filling the air.  As we started the descent , the landscape started to transform and the rocky path started giving way to the volcanic soils blackened by years of eruptions.

After an 1 hour and 46 minutes of descending down a tough terrain, we got inside the crater. Reaching the crater was a rewarding moment . The expansive view was breathtaking: a large bowl surrounded by steep cliffs. Standing there, I felt a deep connection to the earth, a sense  of wonder of the forces that shaped this landscape. It was a humbling experience -a reminder of the raw power beneath our feet and the serenity that comes when we step into nature's untouched spaces.

A hike to Menengai crater was not only about reaching the destination ; it's about embracing the journey, the challenge and the beauty that nature has to offer.

On 9th November 2024, over 100 Scrabble enthusiasts converged at the elegant 818 Hotel in Olkalou, Nyandarua County, Kenya, for the highly anticipated National Scrabble Tournament, proudly sponsored by Global Fast Fit (GFF). The event was a masterful mix of intense competition, innovative fitness challenges, and a strong emphasis on overall well-being.

The Tournament and Victors
Participants were grouped into four divisions—Division A(Elite), Division B(Intermediate), Division C, and Division D—based on their skill ratings under Scrabble Kenya. Each category saw fierce competition, with winners emerging as follows:

Elite Category: Gitonga Nderitu
Intermediate Category: Gachomo Maina
Division C: Paul Komu (unbeaten)
Division D: Jimmy Mbugua (unbeaten)
The thrill of victory was palpable as the winners celebrated their success, showcasing their mastery over the intricacies of the game.

Visual Displays That Made an Impact
The tournament was enhanced by two strategically placed screens that captivated participants and spectators alike:

GFF Teams Leaderboard: One screen displayed real-time rankings, fueling a competitive buzz throughout the event.
Dynamic Content: The second screen alternated between Scrabble tournament standings and engaging GFF promotional videos, further reinforcing the event’s unique theme.
These visual displays drew crowds and created a focal point of excitement, particularly for the fitness challenges introduced by GFF.

GFF Smart Routine: Fitness Meets Focus
A standout feature of the tournament was the GFF Smart Routine, an activity designed to highlight the benefits of physical fitness in enhancing mental clarity and concentration. After the first round, participants teamed up in threes to complete the challenge, which included:

Physical Exercises: 15 pushups, 15 leg lifts, and 15 squats per team member.
Word Formation: Arranging Scrabble tiles to spell “Global Fast Fit: The Universal Fitness Standard.”
Scoring: Teams were ranked based on their total completion time, with the fastest clocking in at an impressive 3.21 minutes.
Participants flocked to try the routine, with some requesting additional attempts. GFF set up a dedicated station in the hotel garden to register new participants, ensuring each completed a health questionnaire and consent form.

Key Address by Dr. James Muchiri
The Kenya Regional Manager for GFF, Dr. James Muchiri, also a practicing medical doctor, addressed attendees, presenting the GFF routine as a powerful tool to combat brain fog and improve concentration—a vital aspect for Scrabble players. Dr. Muchiri also noted that many players lead sedentary lifestyles, emphasizing the need for regular physical activity to boost overall health and cognitive performance.

Key Personnel Behind the Success
The seamless execution of the tournament was a result of dedicated teamwork by key personnel:

Dr. James Muchiri: Regional Manager and Coordinator
Andrew Muchiri: Event Coverage
Telvin: Andrew’s Assistant
Simon Muchiri: Visual Display Control
Kelvin Kairu: Brand Ambassador
Janet Kyalo: Catering
Their combined efforts ensured a well-organized event that left a lasting impression.

GFF Branding and Participant Feedback
The first day saw a strong visual presence of GFF branding, with most participants sporting GFF-branded attire.

Participants appreciated the unique integration of fitness into the competition, with many acknowledging the benefits of the GFF routine in enhancing focus and performance.

A Memorable Event
From the fierce Scrabble battles to the innovative fitness challenges, the National Scrabble Tournament 2024 was a resounding success. GFF’s involvement added a unique dimension, emphasizing the importance of balancing mental acuity with physical well-being.

As Dr. James Muchiri aptly put it, "Fitness is not just about the body; it's about sharpening the mind too."

With lessons learned and insights gained, the tournament set the stage for even greater collaborations in the future. Together, Scrabble Kenya and GFF are redefining the standard—proving that words and wellness can go hand in hand.

Here’s to building sharper minds, fitter bodies, and stronger communities, one tile at a time!

Special thanks to John Groom, founder of GFF for making this happen.