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.

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