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.

Last weekend, I attended the Asia Fitness Conference (AFC) in Bangkok, Thailand. This three-day event, which lasted from Friday morning to Sunday evening, was not just another conference for me—it was the 15th and final edition of an event that has profoundly shaped my professional journey. Having attended every single AFC since its inception in 2009, this year's farewell left me feeling both nostalgic and deeply grateful for the experience.

Global Fast Fit at AFC

For the first time this year, Global Fast Fit (GFF) debuted at the Asia Fitness Conference with a booth promoting their brand and introducing the GFF Routine of exercises to a broader regional public. The highlight was a competitive challenge, where delegates could test themselves by performing the routine and seeing their names displayed on a leaderboard. This element of friendly competition drew a lot of attention, keeping the booth buzzing with activity throughout the weekend. More importantly, the GFF team made several valuable connections that could play a key role in expanding GFF's presence in the Asian fitness market.

A Global Gathering with a Local Heart

AFC has always been an incredible melting pot of cultures, ideas, and innovation. Over the years, I've met delegates from across Asia and beyond, with some enthusiasts even traveling from Europe and the U.S. to take part. The conference is a regional platform that introduces the latest trends in fitness while celebrating diversity within the field.

Although the conference attracts professionals from many parts of Asia, it also highlights Thailand's importance in the regional fitness community. Most presenters travel from the U.S., Australia, and even New Zealand to teach at AFC. Lately, several presenters have come from local fitness centers and universities, demonstrating how the country has evolved into a fitness innovation and wellness hub. This combination of international and local expertise makes AFC truly exceptional.

The Workshops: A Glimpse into Fitness Trends

AFC offers various workshops each year, and this edition was no different. Whether it was cutting-edge training methods, yoga, pilates, or the latest dance choreography, the sessions provided a feast for any fitness professional eager to stay ahead of industry trends.

While I didn't participate in any of the dance or choreography sessions (not my cup of tea), I couldn't help but be impressed by how these workshops fostered creativity and enthusiasm among the participants. It wasn't just about learning; it was about connecting with the joy of movement, which is at the heart of the fitness world.

The Lectures: A Haven for Science Nerds

The Asia Fitness Conference isn't only about practical workshops; it's also a haven for people like me who thrive on the science behind exercise and fitness. As a self-proclaimed science nerd, I've always gravitated toward lectures on exercise science, behavioral science, and sports nutrition. These sessions were taught by some of the most respected lecturers in the field, many of whom also work as university professors, researchers, or coaches for elite athletes. Over the years, a few of these presenters even became personal mentors, influencing the direction of my career as a running and trail running coach.

The knowledge I gained from these lectures was invaluable. Whether it was better understanding metabolic processes, optimizing nutrition for endurance athletes, or learning how behavioral science could motivate clients, AFC has provided me with tools that have enriched my coaching practice. What stood out for me was the rigor and depth of the lectures. Many speakers brought real-world experience combined with academic research, ensuring the insights shared were grounded in science and practice.

Friendships, Mentorships, and Unforgettable Memories

It's impossible to reflect on AFC without acknowledging the personal connections I made. Over the past 15 years, I've formed friendships that transcend professional boundaries. AFC wasn't just a conference; it was a community. We bonded and laughed during the traditional Saturday Night Party, debating sports nutrition's finer points during lecture breaks. Some of these individuals became mentors, while others became lifelong friends.

These connections played a crucial role in shaping me into the coach I am today. AFC allowed me to network with some of the brightest minds in fitness and exercise science, who were generous with their time and expertise. I wouldn't be where I am today without these relationships, and I am eternally grateful for that.

A Vital Source for Continuing Education Credits

AFC has been crucial in maintaining my professional certifications by providing the continuing education credits required for renewal. The wide range of workshops and lectures at the conference kept me up-to-date with the latest trends and scientific advancements, ensuring I earned the necessary credits to stay certified. This annual opportunity for professional development has been an essential part of my growth as a running and trail running coach, allowing me to continue delivering the best for my clients.

The Impact on the Fitness Industry in Asia

Beyond my personal journey, AFC has had a lasting impact on the fitness industry in Asia. It has been a platform for education, innovation, and connection for professionals across the region. Over the years, it has helped elevate fitness education standards. It has undoubtedly influenced countless careers, businesses, and fitness trends.

In a region where the fitness industry is still growing, AFC was a vital source of knowledge and a key driver in helping fitness professionals push the envelope in their respective fields. 

The Final Chapter: Saying Goodbye

It's hard to believe this year's AFC was the last of its kind. The event had a bittersweet atmosphere, knowing we were part of a closing chapter in regional fitness history. However, I'm choosing to focus on the legacy AFC leaves behind—the knowledge, the friendships, and the professional growth it fostered in all of us.

While it's sad to say goodbye to this chapter of my professional life, the lessons I've learned over the past 15 years will stay with me forever. AFC was more than just an event; it was a catalyst for personal and professional transformation, and I'm thankful to have been part of it.

As I progress in my career as a running and trail running coach, I will continue to embody the spirit of AFC. The lessons learned, the connections made, and the passion for athleticism it ignited in me will forever be a part of my journey. And for that, I will always be grateful.

I recently was reading about nutrition and, as a result, decided to increase my protein consumption.  I already eat a lot of animal based food such as beef and chicken, so I was looking for an alternative, and came across this protein bar.  What could be better than getting a huge serving of protein – 50 grams! – in a bar that tastes like a chocolate chip cookie?  50 grams is quite a lot – about double what you might get eating a piece of chicken or steak, and equivalent to eating about 8 eggs.

But as in most things in life, what’s too good to be true is generally not true.  As a general rule, nutritionists believe that the simplest foods are best; which means smallest number of ingredients, least processing. Take a look at the attached image; I count about 35 different ingredients, although the list is so complex its difficult to figure out; some of the ingredients are pretty simple, most are not.

If you just look at the left side of the ingredients list, it looks great;  180 calories is a calorie efficient way of getting 50 grams of protein. 2 grams of sugar is very little.  But the right side sounds more like a chemical lab than a kitchen. Would anything on this list kill me? Probably not.  But the danger is that something like this is meant to be eaten on a very regular basis, like every day.  And it’s the cumulative effects of things I don’t really understand that scare me off something like this, given that my goals are based on making progress over years; in fact, decades. 

Choosing the right toothbrush is one of the best decisions you can make for your oral health. Courtesy of Dr Langat, a dentist in Kenya and the Lisam Junior Club visiting dentist, I learnt that toothbrushes are categorised into three and this is one the most ignored specifications yet so important.

The three types of toothbrush bristles are soft, medium and hard. The best way to choose the right toothbrush for you is to ask your dentist or hygienist next time you have your dental appointment.They can guide you based on your oral needs.

The next time you are going to buy your toothbrush, kindly check this bristles specification since it is indicated on the package. Let's maintain a winsome smile 

A study in a Lancet Rheumatology journal revealed that in 2020 over 619 million people suffered from lower back pain and that by 2050 we can expect to see that number increase to 843 million. What's causing so many people around the world to experience it?

There are a lot of varying causes that can lead to lower back pain. Some of the extreme cases for it can come from an issue with an internal organ like a kidney infection, worse yet it could be a tumor, or cancer. Other issues from it may result from a natural irregularity such as scoliosis, or an injury like a herniated or ruptured disk. However, while more than 7.5% of the world's population can't all be suffering only from organ damage, or severe injury. What else is causing so many people to have it? Why is it so prevalent?

Is it psychosomatic? Are people just imagining that they have back pain? While it's possible that there are cases for people to have phantom pain it's likely going to be an outlier toward the extreme minority. The reason for this is due to how easy it is to actually have lower back pain. So let's look at some of the more common causes of it.

We're now living in an era where it's easier to encounter someone who is either overweight/obese, living a sedentary lifestyle, or is constantly in a seated position whether that be due to work or the aforementioned sedentary lifestyle. Many of these factors can lead to lower back pain because of the imbalances that they cause, such as having excess bulk putting too much weight on the spine, inactivity leading to muscle weakness, poor posture causing misalignment, etc.

Another issue is the lack of awareness of how these habits lead to lower back pain. For instance, someone who is living a sedentary lifestyle may not have the understanding that their underutilized muscles is causing their back pain. Worse yet, they may not have access to someone who is capable of diagnosing and dealing with these problems. Issues from all over the body can lead to lower back pain, hence the title of this post. Maybe the hip flexors are weak, maybe their range of motion is poor, perhaps the groin is tight? Even if you fix these issues, it isn't guaranteed that the problems end with them because the issues don't even need to be near your back for there to be pain. Maybe ankle mobility is poor leading to muscular compensation and imbalances that end up leading to lower back pain, or maybe it's somewhere in the upper body such as the scapula no longer being utilized, also causing imbalances that again end up leading to lower back pain.

Just by these examples you can see how there'd be a snowball effect of how problems can worsen over time making it harder and harder to deal with lower back pain. But why do these problems lead to that one specific area? The musculoskeletal system is all interconnected, with muscle groups working together in harmony to support or alleviate the workload of other parts of the body. When something has become unused, strained, weak, misaligned, etc., then it forces other groups to pick up the slack and work harder to compensate. Using the example that was given about the lack of ankle mobility, poor ankle flexion could lead to the calves becoming tight, which moves upward into the hamstrings, up through the glutes, and into the lower back. Someone who becomes aware of the tightness in the areas leading to the lower back may try to release tightness by stretching the muscles near it, but may fail to find the actual source of the problem, which in this case would be poor ankle mobility. The same applies to the upper body.

What about people that are performing physical labor for a living? There are still plenty of people around the world that aren't working desk jobs, why do they have back pain? The answer is also imbalances caused by the repetitive movements, along with the weighted loads that they have to move or carry. Being able to lift heavy doesn't necessarily mean you'll be able to avoid these problems, especially if lifting heavily reinforces a poor posture.

So if you're someone that's dealing with lower back pain that's coming from one of the more severe potential causes like a kidney infection, then of course seek medical assistance. If it's from an injury then again, seek medical assistance. However, if it's from one of the more common causes such as weight management, a sedentary lifestyle, poor posture, too much sitting, etc., then there are plenty of other ways to address the issue. Lifestyle changes are always the best start; it's also incredibly helpful to find a physio or trainer who specializes in mobility to help with stretching and strengthening weak and underused muscles. If that isn't available then all of this falls on you to do your homework, to read, watch, and listen to as much as you can, and start going through what the potential problems are. There's plenty of material available online for research, but never immediately believe what you find, and always test out what works for you. If it eases the pain in your lower back then you're moving in the right direction, but just remember that there are a million and one reasons why it's there and it's on you to go through each one to solve it.

Finally, there's one last solution and that's to just move. Global Fast Fit is an excellent avenue towards this. There's a misconception that Global Fast Fit is only some interval training routine but in reality it's meant to be much more than that. It's a full-body workout that can be done at your own pace without any equipment. By own pace that means that if you can't complete the full routine then it isn't necessary to do so. As mentioned in my previous blog posts, I only just realized that certain exercises like pushups weren't accomplishable by everyone and that's ok. There are ways of building yourself up so that you can correct weaknesses and imbalances before getting to a point of being pain-free. Take a look at this particular case study to see how Global Fast Fit can help people get the functional strength that they need: https://www.youtube.com/watch?v=NvZAMziGCns

So I'd just recently written a post about the importance of gut health (which you can read here: https://www.globalfastfit.com/post/the-importance-of-gut-health-1 ) and wanted to follow up on some things you can do to keep your gut healthy as you age. 

If you're expecting me to give dietary advice on what exactly you should and shouldn't be eating then look elsewhere for it. I don't believe in giving out that kind of advice, nor do I believe in giving advice on how to lose weight, build muscle, etc. Everyone's tolerances, and everyone's issues are all very individual. We're all also very different in how our body processes and metabolizes food. I've had people try to convince me to go vegan to deal with my gut problems and I already know that won't lead to anything but even more issues. That's not to say that being vegan is bad, but it is to say that being vegan isn't for everyone. That leads me to my first point:

1. Know yourself. Your body is incredibly vocal on what it likes and what it doesn't like. If you're consuming something and you're getting bloated, constipated, gassy afterward then you're probably doing your gut a disservice. It has to work extra hard because it's being forced to digest something that isn't normally easy for it to do so. Going back to the vegan point, if it works for you great, but I already know it doesn't work for me. My body naturally digests meat easily, but that won't be the case for everyone. Go with what's easy on your gut so it won't get overworked and keep working optimally well into old age.

2. Variety is the spice of life. Even if my gut digests meat easily that doesn't mean that's the only thing I consume. I try to keep everything as balanced as possible with what's available around me. I won't get into specifics as I don't want this to get too long, but when it comes to my own personal diet, I don't consume much fruit as I've never had a taste for it, but I do take in a lot of vegetables. One of the easiest ways that I know I'm getting the right kind of variety is that I don't eat vegetables of just one particular family. For instance if all I ever had was broccoli and cauliflower, then I'd only be consuming crucifers which would likely lead to deficiencies. I always eat from as many different families as I can, and then to make sure I get the right amount of vitamins and nutrients I'll try to eat vegetables of different color. Nature has been kind enough to color code our meals, so if all you're having is green, then you're probably not getting enough of what you need.

3. Moderation is key. I'd highly caution an excess of anything, especially if it's in the form of a vice. I'm not referring to just alcohol. When I stopped drinking I needed something to replace it so I turned to coffee. Even if coffee isn't as destructive as an overindulgence of alcohol can be, it'll lead to its own issues such as antagonizing stomach acids. So some people might find their answers at the end of a bottle, others from a bowl of ice cream, either way have anything and everything within reason to keep your gut from overworking itself to death.

4. Food quality matters. This is a tougher one because of accessibility, and it isn't just a matter of discipline. Still, if you're cooking yourself, or if you're eating out, then make sure however your food is sourced that it's properly stored, not covered in preservatives/pesticides, not expired, etc. Again, your body will tell you if something you've consumed isn't up to par in the quality department, so if you're sick, or if you're tired after eating something then you need to switch sources. 

So just to recap, that's understanding what individually you can and can't handle, keeping your diet varied so you don't have any deficiencies, not consuming anything to excess whether it be caffeine, alcohol, sugar, etc., and make sure what you're eating is of the right quality. All of these things keep your gut from overworking and lead to an easier transmission of food to energy. There are still plenty of other things to cover, but these alone are enough to avoid a lot of some of the bigger gut related problems. 

Anyone who's been acquainted with me for the past 6+ years is very familiar with my struggles with my gut health and how it's affected me in some incredibly debilitating ways. I wrote a blog earlier about returning to consuming steamed food as a way to avoid aggravating the gut further which you can read here: https://www.globalfastfit.com/post/hello-old-friend-i-never-thought-i-d-miss-you

I do have a backlog of things I need to post, including more of my thoughts on Thai society, Kenya vs. Uganda, etc., but I've always wanted to return to this topic on why it's incredibly important to maintain a healthy gut, and some of the very dire consequences of what happens when you don't.

When I use the term gut I refer to the digestive system as a whole, and all of its working parts which include and is not limited to your stomach, small and large intestine, liver, pancreas, gallbladder, and so on. I also refer to all of its working parts such as the bile produced by the liver, the acids produced by the stomach, the bacteria that reside in the stomach and intestines and so forth. All parts are equally important in their own way, and dysfunction to any of these lead to some severe problems to not just the gut itself but other parts of the body that may not even immediately come to mind.

I would strongly advocate care for your gut due to a plethora of reasons but here are three that should help sway you into doing so: 

First, when any of the working parts of the digestive system begin to break down, your ability to process and synthesize what you eat is reduced and your body has a tougher time finding what it needs to work optimally. If you're someone who values their youth (or at least someone who values how they felt when they were young), then this is more than enough reason to keep things in order. It's amazing how quickly you age when your body doesn't get what it needs on a daily basis because you have a bile issue, acid reflux, or intestinal erosion. If you're inclined to look and feel old, then look no further than letting your body not get any of the nutrients it needs just because your body can't process them anymore. 

Second, if you've seen and read the post I've referenced in the first paragraph then you'll really understand this. Do you enjoy being able to eat whatever you want? If you're a foodie and you live to eat then I promise you that gut issues are the last thing you want to have. Our guts (for the most part) are extremely durable, with some more than others depending on genetics. It's easy to overlook any problems because they generally start small. There are a few telltale signs that something is wrong early on to look for. If your stomach sounds like a Category 1 hurricane on a consistent basis, then you're probably going down a bad path. It usually starts with gas (on both ends), so if there's a good amount of it then you need to start taking better care of what you eat and drink. What does it lead to if you don't? All sorts of fun and nasty stuff; you might discover that you're becoming sensitive to certain foods you never were before; the selection of things you can eat and drink without getting sick becomes smaller and smaller. Can't live without coffee? You're going to have to when it gets the stomach acids going. What about the occasional drink here and there? Also gone. Blueberry cheesecake? Too rich, too tasty, and unfortunately too difficult for the stomach to process; gone. The list continues.

The third reason is probably the one reason I'd go back and change my diet and lifestyle habits. How much do you value your ability to observe/comprehend/reason/remember the world around you? When there's enough dysfunction in the digestive system, the central nervous system is directly impacted. The reason that this happens can vary, whether it be stomach acids irritating the vagus nerve, malabsorption of digested foods not allowing for the nervous system to get the right sustenance, gut bacteria not being able to communicate with your brain, the liver not being able to cleanse impurities, etc. One or two of these can make it hard for you to remember what you had for dinner yesterday, several of them can make you forget who your parents are. If there's any reason to take care of your gut, it's this one that gives you the sense of self, and to lose oneself is truly not a reality worth living.

There are many more reasons, but I think the three above should suffice. I may blog about my own personal experiences with these issues in the future if there's any interest in me doing so. The human digestive system is complex, but caring for it doesn't have to be. Just not aggravating the gut and keeping watch for signs that it's getting into poor shape should already give it plenty of longevity. If something you're eating or drinking is causing you to get sick then avoid it; if you need to have a vice like sugar or alcohol then consume it moderately if you can't live without it.