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.

Sometimes the smart thing to do is……nothing.

That certainly doesn’t hold true for general day-to-day activities; most people do way too much of “nothing” – watching TV, scrolling social, etc. – and far too little meaningful movement.

But the medical field is quite a different thing.  Sometimes, as well illustrated by the attached article, the smart thing is to “wait and see”, or “watchful waiting” as its known in the medical community.

In many cases, especially with slow growing cancers, its virtually impossible to tell when, if ever, they will actually become harmful.   By a certain age, most men will have signs of prostate cancer, but, even if left untreated, something else will kill them before the prostate cancer becomes dangerous.

Here at Global Fast Fit we emphasize active prevention; a host of activities such as exercise, careful nutrition, regular dental care, use of sun screen, that have virtually no downside, and lots of upside.  But all dramatic action, such as surgery, often has substantial risks. Probably hundreds of thousands of men have been rendered completely or partially impotent by prostate surgery designed to remove cancer that would never have become dangerous if left alone.  And once damage is done by surgery, it can’t be reversed. 

People seem to forget that medical care is a business; when a doctor recommends surgery he or she is putting money in their own pocket if they’re the ones going to perform that surgery.  And often quite a bit of money.  Even a well meaning surgeon has a bias to action; they are trained to take action, and that’s what they do.  They are not trained to just wait and see what happens – and they don’t get paid to do so.  But that’s often the wisest course.

The back is another good example.  If you get an MRI of your back, it will probably show lots of “abnormalities” that aren't necessarily causing pain or functional issues. Minor disc bulges, mild degeneration, or small spinal cysts are common findings, especially as people age, but they don’t always require intervention. Often, these findings are incidental, meaning they don't contribute to symptoms and may not need any treatment.  So just because an MRI shows something doesn’t mean surgery is called for.

If you’re in pain or you have trouble functioning you should probably take some sort of action, although the body will often heal itself.  But if you don’t have pain, cosmetic issues, or functional problems, make very sure that action is really required before you take the irreversible step of surgery.  Or, as the old saying goes, “Measure twice, cut once”.

It goes without saying that good  physical health is important in both children and adults for their overall well-being but we tend to forget about our mental fitness/ mental health.

Mental fitness  means having  the tools and resilience required to maintain a state of positive mental health even when facing challenges in our day to day duties and activities.

There are many ways we can improve our mental health.These include playing games, regular exercising, good eating habits but today i will talk about talking or sharing your problems with someone you trust or a physiotherapist.

Experts say that talking can help provide stress relief and lighten the load of concern someone might be having. Talking can lighten your mood and make you feel happier and even lower your risk  of dementia. During this month of November, Global Fast Fit Kenya will be a partner in the ongoing Men's mental awareness forum starting from 6th-30th November. Global Fast Fit is going beyond physical fitness. it is also encouraging mental fitness. In my own perspective, physical fitness goes hand in hand with mental fitness.

In conclusion, mental health can be challenging to deal with. However, it is not impossible to overcome.  

Sometimes staying in shape and healthy seems like a joyless process.  No cake! No drinking! No smoking!

And while its true that you do need a lot of discipline, and yes, it helps to read the labels on the food you eat, in the end remember that its really about increasing the joy and satisfaction in your life.

In the case of nutrition, I’ve added a photo of chocolate milk that I drink after some workouts. It is a perfect drink? No.  It has some added sugars, though not too much. But it also has a lot of protein, as well as some other healthy ingredients.  And, importantly, it tastes good.  Really good.  So it gives me something to look forward to at the end of a hard workout.  And having things to look forward to is important in making a healthy lifestyle sustainable.

If you read a lot of health related articles and books, as I do, you may find the endless discussion of what’s bad for you a turn off. Too much sitting will kill you! Eating bad foods will kill you! Not exercising enough will kill you! And when they’re not trying to scare you, it seems like their main objective is to bore you to death with arcane language, pseudo science, and endless acronyms.

The fact is we’re all going die at some point.  But I want to be healthy as long as I can, and be able to work and move and enjoy my life as long as possible.   I also really enjoy having small goals.  Today I did 7 chinups. Is that a lot? No; I’m sure there are people that do far more, even people my age. But its an exercise I'm generally terrible at, and I started at zero.  7 is more than I’ve ever done before, and I get a lot of satisfaction from being 63 and, at least in some ways, in the best shape of my life.

So if you want to change your lifestyle to lead a healthier life, don’t just think about the things that you’re leaving behind – cigars, candy, beer – but what lies ahead.  If you let your palette adjust, you may find you really enjoy fruit. Find a couple veges you like.  Set small obtainable goals in your workouts.  Take joy in the small victories.  

Being healthy does involve saying no to some temptations.  But mainly it involves saying yes to valuing your own life and potential enough that you’re willing to make the effort to put some pleasures behind you and find new ones.  Because good health is really about joyful living.

As the club manager of the Global Fast Fit club, Riverside Chapter, I have had the privilege of leading a dynamic and inspiring group of 33 children, 13 of whom are sponsored by Global Fast Fit. One of my main responsibilities is to track their health and academic progress, ensuring that each member is steadily moving toward a brighter future. Beyond academics, Fridays are special for us—this is when we meet for our GFF routine(GFF Standard or GFF Smart).

Our Friday gatherings are more than just meetings; they are opportunities to connect, grow, and share joy. Whether we’re engaging in structured activities or simply sharing meals together, these moments bring a unique happiness. There’s something truly heartwarming about seeing the children's faces light up, knowing they feel safe, supported, and loved in our club. Their energy and talents shine through, and it fills me with pride to be part of their journey.

Recently, our club had a GFF party, and it was a moment I’ll cherish for a long time. Alex, one of our talented members, surprised me with a beautiful piece of GFF-themed artwork he created himself. Moments like these highlight the incredible gifts these children possess. Another standout moment came when Briton shared his ambitious promise—to compose a GFF anthem for the club. I can’t wait to see (and hear!) the magic he’ll create.

My greatest hope is that these children not only excel in their academics but also develop into individuals who will extend the kindness and generosity they’ve received to others in need. Global Fast Fit has been instrumental in opening doors for these kids, and it is my dream to see them thrive now and in the future, empowered to pay it forward to the next generation.

Being part of this journey with them is a privilege, and I am excited about what lies ahead. Together, we are building a healthy community where dreams are nurtured, talents are celebrated, and smiles are abundant.