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!