On 13th December, I lined up for the Rurii Marathon 2nd Edition ready to take on the 10 km challenge. I knew it wouldn’t be easy—but I also knew it would be meaningful. When I crossed the finish line, my time read 1 hour 10 minutes, translating to an average pace of 7:00 minutes per kilometre.

This race gave me a chance to reflect on how far I’ve come. Previously, at the Mau Marathon, I ran 4 km in 47 minutes, an average pace of 11:45 min/km. On paper, the Rurii race was longer and tougher, yet I felt better—both mentally and physically. That contrast alone confirmed that progress isn’t just measured by distance or speed, but by how your body and mind respond under pressure.

What truly set the Rurii Marathon apart was its core theme: mental health. Long-distance running has a way of stripping everything down. As fatigue sets in, the mind becomes the real battleground. Each kilometre demanded focus, self-talk, and emotional control. It was a powerful reminder that mental fitness is just as important as physical strength.

Running alongside my Global Fast Fit (GFF) colleagues made the experience even more fulfilling. The shared struggle, encouragement, and unity on the course turned a demanding run into a memorable one.

I also have to acknowledge the role of jumping rope in this journey. The consistency and endurance developed through skipping have clearly translated into my running. It has built my cardio capacity and strengthened my mental discipline. Simply put, jumping rope has been good to me.

The Rurii Marathon was more than a race—it was a lesson in resilience, community, and mental wellness. One step at a time, the journey continues

When I graduated from campus four years ago, I walked out of the gates with a fresh degree in Procurement and Logistics Management and a heart full of ambition. Like many graduates, I imagined jumping straight into a career that matched my specialization. Life, however, had different plans.

I eventually found myself working with Global Fast Fit-a space centred around health, fitness, community, and impact. It was a world far from what I had pictured for myself academically. Over time, I settled into the rhythm of the work, slowly convincing myself that my degree would become just another framed document on the wall. Interesting, but irrelevant.

I was wrong.

Earlier this year, everything shifted. I was asked to take charge of logistics operations for GFF Kenya. The moment the announcement was made, something clicked. Suddenly, concepts I had studied years ago began resurfacing-procurement strategies, supplier management, cost analysis, quality checks, risk handling. It was as if my academic life had been quietly waiting for its cue.

And it didn’t stop there.

I was soon placed at the helm of one of the most exciting projects I’ve ever handled: the renovation and rebuilding of the GFF Wellness Centre in Lanet. This wasn’t just another building-this would become the national nerve centre for all GFF activities in Kenya.

From the very first day on-site, I felt the weight and thrill of responsibility. I inspected materials, negotiated with suppliers, coordinated labour teams, and ensured every step aligned with timelines and budgets. Beyond the technical work, there was the human side-mobilizing nomads, keeping the energy high, and taking ownership of the project.

Every task reminded me that skills don’t disappear; they simply wait for the right opportunity to shine. The long days in class, the endless notes, the group assignments-they were not wasted after all. They were preparing me for this moment.

Standing on that construction site, hearing the buzz of tools and seeing progress take shape brick by brick, I realized something profound: sometimes your path bends, pauses, or even detours, but it still leads you exactly where your strengths can thrive.

Working with Global Fast Fit hasn’t just advanced my career-it has reshaped my purpose. It has taught me that growth isn’t always loud or instant. Sometimes it happens quietly, in the background, until one day you’re finally given the space to rise.

And when that moment comes, everything you’ve learned-every skill, every lesson-finally makes sense.

Who is an Athlete? An athlete is not simply someone who runs fast, jumps high, or lifts heavy. An athlete is a person who dares to push their limits-someone who willingly steps into discomfort in pursuit of a version of themselves that ordinary effort could never create. For some people, this capacity seems to come naturally. For others, it must be discovered, shaped, nurtured, and guided. But regardless of how it begins, athletic potential lies quietly in many hearts, waiting for the right moment-and the right mentor-to awaken it.

When Global Fast Fit was introduced in Kenya, no one could have predicted the magnitude of the impact it would have, especially on children. And among the very first symbols of this impact was a little girl many people barely knew: Anita.

At just four years old, Anita was introduced to the GFF routine by her uncle, Kairu, who saw something extraordinary in her. While most children were still learning coordination, she was mastering movements, counting reps, and showing discipline that surprised even adults. At five years old, she did what many grown athletes struggle to achieve-she completed a verified GFF standard routine. She didn’t just complete it; she excelled, outperforming numerous adults who had been training longer than she had. It’s easy to forget she was barely out of preschool. Today, at six, newly graduated to grade one, her journey is only beginning. She carries the pride of being the GFF Mascot, but beyond that, she carries the promise of a bright, limitless future.

But Anita is not the only star rising quietly;

In the same school, in the same grade, in the same age group, there was another child whose talent was hidden in plain sight-Ethan. He was soft-spoken, almost unnoticed, until one day during a GFF-sponsored music class, a teacher handed him a flute. What happened next shocked everyone. The notes flowed not like something he was learning, but like something he had always known. No one expected him to master it so quickly, let alone stand on a national stage and win the National Music Festivals in his category. Yet he did-proof that talent does not ask for permission before revealing itself.

These two incredible children—one in athletics, one in music—carry a deeper message.

Talent is Everywhere. Opportunity is Not.

Kenya is full of gifted children in classrooms, playgrounds, churches, and remote villages. Some can run. Some can draw. Some can lead. Some can build. Some can think with remarkable sharpness. But the world may never know their names if no one takes the time to look closely.

What Anita and Ethan show us is simple yet powerful:

Talent needs a witness.
Potential needs a mentor.
A dream needs someone who believes in it before it is fully visible.

If Kairu had not believed in Anita at four years old, we might never have seen her shine. If the GFF-sponsored music classes had not existed, Ethan might never have touched a flute. These moments—small, ordinary, easily forgettable—are the sparks that ignite greatness.

There are many more “Anitas” and “Ethans” among us. Children waiting to be noticed. Talents waiting to be guided. Futures waiting to be shaped.

The question is: Are we paying attention?
Are we creating opportunities?
Are we mentoring deliberately?

Because every athlete starts as a child with curiosity. Every champion begins as someone who just needed a chance. And every great story begins with someone who believed early enough.

The future of Kenyan athletics, music, art, innovation, and leadership is already among us-walking to school, playing in the dust, humming in class, skipping rope in the yard. All they need is someone to spot the spark and gently fan it into a flame.

Talent is not rare. Mentorship is.
And that’s where the difference is made.

From sweat to progress - the road to a sub-3-minute GFF shuttle begins with one more rep.

Every GFF athlete knows the feeling - the early mornings, the sore muscles, and the quiet battles that happen long before anyone’s watching. October became my personal proving ground. I wanted to see how far I could push myself, how much consistency I could build, and whether I could inch closer to my next big target: a sub-3-minute GFF shuttle (currently sitting at 3:05).

So I made a pact with myself - 1,000 jump ropes every weekday, plus 100 push-ups, 100 squats, and 100 leg lifts. No shortcuts. No excuses. Just grit.

The rope came first - always. Every morning started with 1,000 skips before anything else. It became my wake-up call, my rhythm of discipline. After that came the gym routines, and later in the evening, the remaining exercises.

Some nights, fatigue took over, and I’d crash before completing the full plan. But the one thing I never skipped - was the skipping itself. That single commitment held everything together.

When I began, 100 skips per set was my ceiling. Soon it stretched to 200, then 300. I added 150 one-legged skips for variety and balance. Over time, my endurance improved - until I could handle 1,000 skips in three sets (500, 250, and 250) clocking 7 minutes and 31 seconds.

It wasn’t just about numbers - it was about the transformation that came with them. Each skip built confidence, rhythm, and control.

By the end of the month, one truth stood out clearly: discipline is non-negotiable. Progress demands consistency - showing up every single day, even when motivation fades.

October taught me that growth doesn’t shout. It happens quietly, in sweat, repetition, and early mornings. I’ll keep focusing on the jump rope, refining my endurance, and soon, I’ll test it all again in the GFF shuttle routine - chasing that sub-3 finish.

Everyone who knows me today—especially through Global Fast Fit—assumes I earned the nickname Instructor because of my energy during workouts or the way I lead GFF routines. Even Sean, our GFF social media manager, is convinced it’s a gym-born title. Truth be told, the story behind it is completely different—and a little mischievous. This is how it all began.

The year was February 2019, and I was a third-year student at Multimedia University of Kenya. It was campaign season, and my friend Stanley was running for the position of Finance Secretary. I wasn’t on the ballot, but I played a key role behind the scenes—running the social media wing of his campaign.

I had a small but effective team of seven, and together, we made noise online. My role was to strategize, post, and sometimes do what I like to call “the dirty work”—bringing down opponents, criticizing their manifestos, and controlling the narrative. We were a well-coordinated digital squad, and I was the one giving instructions.

That’s when it started.

“Yes, Instructor! What’s the plan today?”
“Instructor, we’ve got new intel on the other camp.”

And just like that, the name stuck.

Stanley went on to win the election in a landslide—partly because of his strong campaign, and partly due to the power of propaganda. Meanwhile, I earned a new identity: The Instructor.

Ironically, at that time I didn’t even work out. The only exercise I got was typing fast and scrolling endlessly through campaign pages. Yet that nickname somehow followed me far beyond campus politics.

Fast-forward to today, and the nickname has taken on a new meaning. Most people associate it with fitness—seeing me lead GFF routines, motivate teams, and push through tough workouts. In fact, if you didn’t know the real story, you’d swear it came from the gym.

And honestly, I don’t mind. It fits perfectly now.

Looking back, that season taught me more than just how to manage a campaign. It shaped my leadership, discipline, and accountability—traits that now guide me in GFF and beyond. The same “Instructor” who once commanded bloggers now leads fitness routines, encourages others to push harder, and stands as proof that growth can take any form.

“Instructor” was born in university not through exercise, but through influence—the kind that starts behind a keyboard and evolves into leading people by example.

So yes, the name Instructor wasn’t born in a gym. It was born in a digital battlefield, during long nights of strategy and laughter with a small, determined team.
But as life would have it, the name found a new home in fitness—because whether online or offline, leadership remains the same: showing up, guiding others, and never shying away from responsibility.

And that’s how a social media strategist became the Instructor you know today.

From politics to pushups, the Instructor lives on.

Living as a fitness nomad comes with unique challenges and exciting opportunities. For our team of ten, staying consistent with workouts means being creative with space, schedules, and routines. Fortunately, our group — known as the Nomads — has found a rhythm that keeps us both disciplined and inspired.

Gym Accessibility and Quality

One of the biggest wins for our team is accessibility. With our members spread within a 25km radius, nobody is too far from the action. Adding to this advantage is the leadership of Simon Mucheru, also known as Kasisi, who owns a gym and brings a wealth of fitness experience to the team. His knowledge ensures that every session is both effective and safe.

Our Regular GFF Drills

We meet regularly for Global Fast Fit (GFF) drills, which are tailored for strength, endurance, and agility. Every session is structured to maximize output while keeping injuries at bay.

Warm Up: Led by Kasisi, our warm-up routine includes light jogging, dynamic stretches, mobility exercises, and breathing drills. This phase prepares the body, wakes up the muscles, and reduces the risk of injury.

Main Exercise: After the warm-up, we dive straight into demanding routines such as GFF Pro or Shuttle drills. These sessions challenge stamina, build strength, and sharpen coordination.

Warm Down: Once the intensity drops, Kasisi guides us through light movements to bring the heart rate down gradually.

Stretching: The final stage involves stretches that release tension and improve flexibility, leaving us energized for the next session.

Quality Routines Worth Following

Beyond the GFF drills, we incorporate several reliable routines that can be followed by anyone looking to build consistency:

Bodyweight circuits (push-ups, squats, planks, lunges)

Cardio bursts (sprints, shuttle runs, skipping rope)

Strength sessions (resistance bands, weights, or improvised tools)

Core work (leg raises, plank variations, sit-ups)

Outdoor hikes that blend endurance training with adventure

Documenting the Journey

No story is complete without someone to capture it. Andrew is always with us, documenting routines and hikes. His photos and videos not only help us track progress but also motivate us to push harder, knowing our journey is being preserved.

Final Thoughts

Being a fitness nomad is about more than just exercise; it’s about community, discipline, and the joy of shared progress. With a committed team, strong leadership from Kasisi, and consistent routines, we’ve turned every session into both a challenge and a celebration.

Over the past few months, I’ve had the chance to attend major boxing events in Kisumu and Nairobi. One thing stood out to me: the Ugandan athletes dominated the ring. Watching them sparked an important realization—not just for boxing, but for all competitive sports. Success in athletics is not purely about raw talent; it requires endurance, agility, and mental sharpness.

In Kisumu, I saw brilliant athletes start strong but quickly fade out due to lack of endurance. In Nairobi, others showcased quick, flashy moves, but without lasting power. Some fighters, however, even when visibly exhausted, maintained composure despite being taunted by the crowd. That ability to stay calm under pressure—mental stability—is just as crucial as physical performance.

This got me thinking: what if athletes incorporated GFF routines daily?

Why GFF Routines Work

The GFF routines are structured to push both the body and the mind. A sequence of pushups, leg raises, squats, and runs done in quick succession builds the exact qualities needed in sports:

Endurance: Continuous repetitions plus running keep athletes performing at a high level even when fatigue sets in.

Agility: Squats and shuttle runs develop explosive movement and quick response time.

Mental Stability: Training under pressure, with no room for long rests, forces athletes to focus and stay composed.

Take the GFF Shuttle routine as an example:

20 Pushups

20 Leg Raises

20 Squats

400m Shuttle Run

This routine pushes the body through strength, core stability, and cardiovascular challenge all at once. Shuttle runs, in particular, sharpen agility while also demanding endurance.

Proof in Action

A shining case study is Brenda, a Ugandan GFF-sponsored boxer. She is living proof of what these routines can do. Brenda doesn’t just start strong—she finishes even stronger. Her stamina, agility, and composure in the ring reflect hours of consistent GFF training.

Your Turn

So, the question is: which GFF routine would you take on daily?

GFF Standard: 15 Pushups, 15 Leg Raises, 15 Squats, 200m Run

GFF Pro: Double the GFF Standard

GFF Shuttle: 20 Pushups, 20 Leg Raises, 20 Squats, 400m Shuttle Run

Whichever you choose, remember this: consistency builds champions. The Ugandan boxers showed us what it takes to rise above the competition, and with GFF routines, any athlete can prepare to do the same.

As I turn 30 on 3rd September, I can’t help but pause, reflect, and celebrate the story that has shaped me into who I am today. The third floor is not just about age; for me, it symbolizes growth, lessons, resilience, and the joy of finally embracing myself.

From the Classroom to Graduation

My journey began in school corridors, where curiosity and determination laid my foundation. Through the highs and lows of education, I held on to the dream of creating a meaningful life. Graduating in 2020 marked not just the end of one chapter but the beginning of countless possibilities.

A New Chapter with Global Fast Fit

One of the most defining opportunities in my twenties was stepping into the Global Fast Fit (GFF) family. Working here has not only expanded my professional horizons but also given me a sense of belonging and purpose. I extend heartfelt gratitude to John Groom for trusting me with this chance, and to my fellow GFF staff for cultivating a workplace filled with support, motivation, and positive energy. Truly, it has been a blessing to grow in such a conducive environment.

Body, Mind, and Confidence

If there’s one transformation that stands out in my twenties, it’s my fitness journey. Through consistency, discipline, and the GFF culture, I have witnessed my body transform in ways I once thought impossible. Beyond the physical changes, the workouts have given me something far greater—a confidence boost and a deep sense of self-acceptance. Today, I not only look in the mirror with pride but also love the person staring back at me.

Gratitude and Support

None of this would have been possible without the unwavering support of my family, who have stood by me in every season. Their encouragement has kept me grounded and reminded me that no matter where I go, home is always my anchor.

Cheers to the Journey Ahead

At 30, I step into a new chapter with gratitude in my heart and excitement in my spirit. The past three decades have shaped me, but the story is far from over. Here’s to continued growth, stronger faith, deeper love, and greater adventures.

Cheers to me, and to the next 30 years of becoming the best version of myself!

On 29th March 2025, the Winsim GFF Club embarked on a mission of love and support to Salama Malaika Children’s Home in Njoro. This visit was more than just a charitable act—it was a powerful reminder of the impact kindness and community involvement can have on young lives.

A Warm Welcome

Our team of 17 volunteers, including club ambassador Kelvin, Egerton manager John Nderitu, and our ever-energetic club mascot, Anita, arrived at 9:00 AM. Before stepping in, we signed the Child Protection Policy form, ensuring the safety and privacy of the children, most of whom are orphans or come from vulnerable families. While individual photos were not allowed, we were thrilled to document moments through group pictures.

A Day Filled with Purpose

The day was packed with engaging and meaningful activities:

• General Cleaning: Together with the children, we tidied the dormitories, kitchen, and compound, reinforcing the importance of hygiene.

• Cooking Together: Volunteers assisted in meal preparation, creating an atmosphere of teamwork and bonding.

• Fun and Games: From football to Scrabble, the energy was infectious as the children engaged in lively activities.

• GFF Routine Demonstration: Our mascot, Anita, led an engaging session on the Global Fast Fit routine, promoting fitness and wellness among the children.

• Words of Encouragement: Anthony, a dedicated GFF member, shared an uplifting message on the power of self-improvement using the phrase “Challenge Yourself.”

• A Special Commitment: Winsim GFF Club pledged to offer free training sessions to the children whenever they needed.

• Sharing a Meal & Giving Back: We presented food supplies and a KES 5,000 donation to help sustain the home.

A Touching Farewell

As our visit came to an end, the manager of Salama Malaika expressed heartfelt gratitude, thanking us for choosing to support the home. The most touching moment came when the children surprised us with a handmade thank-you card, signed by each of them—a simple yet profound expression of their appreciation.

A Community of Support

This impactful visit wouldn’t have been possible without the generous contributions from our community. Special thanks to John Groom, Abby, and James for their donations, which greatly contributed to the success of this event. Sharing is indeed caring!

Looking Forward

This visit reinforced our commitment to supporting these children beyond a one-time event. With plans for continued mentorship, training, and financial aid, Winsim GFF Club remains dedicated to making a lasting impact on the lives of these young souls.

Every child deserves love, care, and the opportunity to dream big. Let’s keep making a difference, one visit at a time!

Written by: Simon Muchiri
Assistant Manager, Winsim GFF Club
Photographs by: Andrew Muchiri

On March 1st, 2025, Egerton University Main Campus in Njoro hosted the highly anticipated 10th edition of the Mau Cross Country, dubbed #RunForMau. The event aimed to raise awareness and advocate for the conservation of the endangered Mau Forest, a critical water tower in Kenya.

The event was graced by distinguished guests, including Hon. Charity Kathambi, Member of Parliament for Njoro Constituency, Hon. Ababu Namwamba, former Cabinet Secretary for Sports, and Hon. Tonui Joseph Kipkosgei, MP for Kuresoi South. Their presence underscored the significance of environmental conservation and community involvement in protecting natural resources.

Global Fast Fit’s Participation

Global Fast Fit (GFF) was honored to receive an invitation to participate in this prestigious event. Our team was placed in the Corporates and Alumni category, competing in the 4km race. The GFF delegation comprised members from Egerton GFF Club, Winsim GFF Club, and Kabarak GFF Club, along with all GFF officials.

A highlight of the day was our Regional Manager, Dr. James Muchiri, who competed in the Manager’s 1km race. In a thrilling finale, Dr. Muchiri executed a last-minute sprint, overtaking his competitors to clinch victory. His remarkable performance was a source of inspiration for the entire GFF team.

In the corporate category, GFF emerged as the 2nd overall best team, proudly taking home a trophy and a certificate. Our best male finisher secured 8th place, while our star female athlete, Margaret, showcased her endurance and determination to win the race outright. One of the most remarkable moments of the event was the participation of our 5-year-old mascot, who impressively completed the 4km race, finishing ahead of many seasoned adult athletes.

Beyond the Race

Before the race began, the GFF team performed their standard routine at the starting line, setting the stage with energy and unity. The entire experience was not just about competition but also about embracing the noble cause of saving the Mau Forest. Being part of this initiative reinforced our commitment to environmental conservation and demonstrated the power of sports in rallying communities toward meaningful action.

The Mau Cross Country 2025 was a fulfilling and memorable experience for Global Fast Fit, and we look forward to continuing our support for such initiatives in the future. Together, we run not just for medals but for a greener and more sustainable future!