Nakuru City, the heart of Kenya's Rift Valley, is more than just a geographical landmark-It also adds up as a cultural, economical and ecological hub thta blends in natural beauty with rapid urban growth and is considered the fastest growing city in East and Central Africa.

1.A CITY BORN OF NATURE: Nakuru is the home of Nakuru National Park, which is the home of Lake Nakuru which is the breeding ground of the white and pink flamingos. Additionally, the park is home to several wild animals like lions, rhinos, giraffes just to mention but afew. The park attracts visitors from all over the world who come to see the wonders of Nakuru.

2.CULTURAL DIVERSITY: Nakuru, initially inhabited by the Maasai community, who named it "dusty place" is home to a bunch of other communities from the Kenya. This makes Nakuru one of the most diverse urban space in Kenya.

3.ECONOMIC GROWTH AND OPPORTUNITY: Nakuru's status as a city has sparked rapid growth in terms of infrastucture. With better ammenities, Nakuru attracts investors locally and internationally and thus making it the commercial hub of the Rift Valley. Additionally, assured security attracts so many investors and business men. 

4.AGRICULTURE: Nakuru is home of abundance. It is a producer of all food produces thus bringing food security in this region. From fresh, fruits, vegetables, animal products. in simple words, Nakuru is the " Land of milk and honey".

Nakuru City isn't just a place you visit-it's a place that steals your heart. From the pink shimmers of flamingos on Lake Nakuru to the warm smiles of it's people, every moment here feels magical. Come to Nkuru ,and you won;t just see beauty-you will live it, breathe it, and carry it with you long after you leave.

                "Nakuru - Where Nature Meets The Heart"

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!

It should be no surprise that after the worldwide advent of Global Fast Fit a year and a half ago that Kenyans have no less than dominated. They’ve ranked highest in multiple metrics, which would include but most certainly aren’t limited to adoption, participation in events, fastest time in multiple categories, and much much more.

Kenyans are expected to hold the majority of Global Fast Fit records. Just based off the infographic above considering that out of the 29 countries, and 6,335 participants worldwide, Kenyans hold a staggering 46.2% of participation. Indonesia comes in 2nd with 26.2% and India is 3rd with 18.3%.

Let’s look at the top three performers of the Global Fast Fit Standard routine. We’ve divided the categories to see the top three overall, top women, top men above 50, and top women above 50:

The standard routine is much more accessible in that it only requires half the effort and exertion than that of the pro routine, but you can see that Kenyans under 50 have taken every spot for top three. What about the pro routine?

We can observe less parity in international distribution for the pro routine, but Kenyans still have excellent overall representation, especially when we consider increasing the list sizes to top ten or top fifteen.

But why do Kenyans have so much stake when it comes to athletic events? We had mentioned their dominance in long-distance running competitions in a previous post, but we’re seeing the same level of intensity toward Global Fast Fit.

Performers in any of the Global Fast Fit routines can attest that the running aspect of it is the most considerable factor in achieving a better score. Going too fast on the bodyweight exercises (pushups, plank leg lifts, bodyweight squats) lead to a high percentage risk of disqualification for poor form.

This would make the Global Fast Fit routines more favorable for athletes that are strong runners.

A study by Randall L. Wilber and Yannis P. Pitsiladis asked the same thing when it came to the naturally gifted long-distance running of Kenyan (and Ethiopian) athletes. They listed eight factors as markers for high athletic achievement.

1. Genetic Predisposition

East African genetics allow for higher performance, particularly when it comes to long-distance running.

2. High Maximal Oxygen Intake through Early Age Conditioning

Environmental factors in East Africa condition children to accustom themselves to movement over longer distances through walking or running. This increases their maximal oxygen intake at an early age which lends into adulthood.

3. Higher Hematocrit and Hemoglobin

This indicates the East African body’s ability to more efficiently carry and distribute oxygen throughout the body.

4. Body Type and Composition as well as Lower Limb Structure

The typical East African athletic build tends to be composed of a thinner frame with longer legs. This allows for the body to expend less energy while running and also carry less mass while moving.

5. Favorable Skeletal-Muscle-Fiber Composition

East African muscle fiber compositions tend to be that of slow-twitch fibers which are characterized with having higher oxidative enzymes. This is integral to having an increased aerobic exercise capacity.

6. Diet

A lack of processed foods, starches in every meal, balanced portions, and fresh fruit consumption lend to a diet favorable for runners.

7. Altitude

Some East Africans live and train at a higher altitude. This allows them to be more accustomed to areas where oxygen levels are lower. The body will adapt to areas with lower oxygen by increasing red blood cell production leading to more efficient oxygen distribution and usage.

8. Motivational Factors toward Economic Success

For some, achieving athletic success at the highest level is not only a great honor, but a gateway to a much better standard of living. Being able to compete athletically at an international level allows for greater recognition, and all the rewards that come with it.

Kenyans continue to dominate in Global Fast Fit, and we’re sure they’ll do so for the foreseeable future. Due to their resounding success, we grow more and more intrigued in the utility of the standard, pro, and shuttle routines as a universal fitness benchmark. With all of the aforementioned markers being potential contributors to Kenyan athletic success, and the Global Fast Fit routine’s capability of measuring overall fitness, we strongly believe the combination of the two is in order.

By the end of 2025, we believe we will eventually be able to utilize the Global Fast Fit routines to find the fittest Kenyan living within Kenya.

The last post was about Winsim GFF Club, what it represented in Nakuru County, and how it emanated and propagated a winning culture and mentality into its community. We also introduced Simon “Kasisi” Ndung’u Mucheru, a no-nonsense man of purpose who has rehabilitated from ORIF (Open Reduction and Internal Fixation) surgery after a harrowing encounter with a raging bull. If you’ve missed it then be sure to give it a read as both Winsim and Kasisi are pillars of the Nakuru community.

Also mentioned in that post is the importance of how Global Fast Fit develops and improves communities starting at a grassroots level. The complexities and nuances of the average day to day life can understandably make it easy to overlook the necessities of maintaining good health. However, being active and healthy (better yet, ‘actively healthy’) to avoid lifestyle disease is a message we intend to hammer home. True understanding of the most minute of personal health issues need to come from the local level, and we can’t go global unless we start local first.

With that being said, as most problems tend to start small, so do most solutions. Winsim GFF Club, with Kasisi heading it is a fantastic start at improving Nakuru County, but how can it be scaled? That’s where the Nomads come in.

The GFF Nomads are a group of young Kenyan fitness coaches that have a passion for being actively healthy, and are taking that passion to the other gyms in Nakuru. What began as a beacon and haven for good health at Winsim, is now a journey and adventure with the Nomads. But who exactly are these Nomads, and why are they the ones to bring active health to Nakuru?

 

Leading the Nomads is Meshack “Metro” Simiyu, a table tennis player who competes at a national level. Being able to compete at such a high level in any physical activity is indicative of the amount of time and work that comes with perfecting a craft. Metro knows this intimately. He understands the stakes, and that’s why he heads this young group in their quest to empower the community of Nakuru. You can see him sitting second from the right in the front row, wearing the white GFF Kenya t-shirt (get in touch to find out where you can get yours).

Simon “Kasisi” Ndung’u Mucheru, (who you can see furthest to the left in the red GFF t-shirt) you should already be familiar with. He owns and heads the Winsim GFF Club and has taken his ideals of fitness with a purpose out on a road tour with the Nomads. Kasisi is a practical man of faith. The body is a temple, and exercise is a sacrament. His faith was tested when a raging bull’s act of aggression shattered his hip, but with time and conviction he has overcome what for some would be impossible odds. Kasisi is now a Nomad and is a walking display of resilient faith.

Moving toward the right of Kasisi in the back row wearing the dark gray shirt is none other than Kelvin “Rookie” Kairu. His nickname must be an inside joke because he certainly isn’t a rookie in the Global Fast Fit world. Rookie was one of the original members to hold the GFF Men’s World Record back when the pro routine was the standard variation. He’s been around since the early days of Global Fast Fit, and as a GFF Ambassador, has contributed to many of the community projects since their inception. So make no mistake, Rookie is anything but…well, a rookie.

In front of Rookie in the red t-shirt is a man of few words. John “Johnny” Nderitu doesn’t need to say much. Johnny is an accomplished athlete which is easily indicated by his love for swimming, and ridiculously fast Global Fast Fit standard routine time (1:07?!). He’s a common sight on the various treks and hikes that the Kenyan teams take, as Johnny also enjoys a good adventure. His stoic nature adds to the team’s aura and mystique; while Johnny is a man of few words, his actions do plenty of talking.

Behind Metro, to the right in the back row is Simon “Instructor” Muchiri. Instructor is aptly named due to his belief in exercise being the solution for all of life’s problems. He is also one of the masterminds towards Nomad PR, making sure that gyms know of their presence, and eventually, their arrival. Instructor covers the team’s strategic decisions and ensures only smooth operations for the constant travel of this group of trainers.

Furthest right is another former GFF Men’s World Champion, Clinton “CK” Kavai. CK held the record only until recently, but his 1:03 run of the GFF standard routine will stand the test of time. One of the purest athletes of the group, CK exhibits some of the most fluid form and running movement which he has come to be known for. He’s got incredible upside when it comes to the world of athletics and if you’re following the Nomads, a reason to watch would just to see CK meet his potential.

There’s one more Nomad from the original group that isn’t being shown in the above photo…

 

…so he gets a feature photo all to himself!

Andrew “Zugu” Muchiri is the one documenting the story of the Nomads. Every still and moving media of the Nomads is coming from Zugu. One could argue that Zugu’s work might just be one of the most important coming out of the entire team. Great stories need telling, and that’s precisely what is being done. Every drop of sweat, every exerted effort, is being captured and shown to any who would follow the prodigious Nomads in their journey. Also don’t sleep on Zugu as an athlete, especially when he has a GFF Standard score of 1:28!

So these seven fitness devotees make up the nucleus of the GFF Nomads. And still, you may wonder, what makes the Nomads so special? Surely, trainers that are brought up in the world of health and fitness are expected to dedicate themselves to keeping people in shape? This brings us back to the core message of Global Fast Fit. Getting in shape, becoming healthier, building communities is a choice. While you are not obligated to do so, doing these things makes the world a better place. Each and every one of the Nomads have made this choice. Take their background/career-paths as testament:

Metro: English and Literature

Kasisi: Water Technician

Rookie: Former Rugby Player

Johnny: Automotive Engineer

Instructor: Procurement and Logistics Officer

CK: Electrical and Electronics Engineering

Zugu: Business Management

The Nomads have chosen to create a better life for everyone around them. It doesn’t take a formal education in kinesiology, physical therapy, exercise science, etc. to encourage and influence others to be better. It might need a bit of sweat, probably a lot of time, maybe a few intangibles to overcome, but it starts with a choice.

The Nomads and Global Fast Fit are proud to help you make that choice.

First Nakuru, then Kenya, then the World

Today, we bring to your attention the house “Where Warriors Reside”, a gym dedicated toward the values of Global Fast Fit. This place of fitness could be nowhere else other than Winsim GFF Club, located in Nakuru, Kenya.

Kenya is already world famous for its athletes, in particular their long distance runners. Arguably the greatest marathon runner of all time, Eliud Kipchoge, is from Kenya. Other names such as Paul Tergat, Hellen Obiri, Faith Kipyegon come to mind, not to mention the many budding stars rising from the Kenyan ranks.

There’s plenty of buzz and recognition of Kenyans on a global stage, but what goes on at the community level? Despite the name, Global Fast Fit also places extra emphasis and optics on a community perspective. How better to develop individual health & wellness than to target where it all starts?

That’s where the Winsim GFF Club comes in. A gym located in the county of Nakuru, Kenya, just northwest on the outskirts of Kenya’s capital, Nairobi. Winsim instills a no-frills, no-excuses attitude for its goers.

 

 

You can envision the exercise culture emanating from this fitness studio. Getting healthy isn’t a luxury, it’s a necessity. Pretty much everything you need is here, and it’s all you really need to get yourself in working shape. The athletes that come out of Winsim aren’t just people who train hard, but they train with a purpose.

There’s a reason for the cultural atmosphere of Winsim GFF Club. Look no further than the proprietor of this fitness studio, Simon Ndung’u, more famously known as Kasisi. Kasisi himself is both a physical outlier and anomaly. See for yourself:

 

 

This is the physique of someone who has had ORIF (Open Reduction and Internal Fixation) surgery. That’s when doctors need to realign and fix broken bones through the use of metal plates and screws. It’s quite the feat to be able to bounce back from such a major surgery, but why did Kasisi even need to get ORIF surgery in the first place? He had an aggressive encounter with a raging bull.

Stakes are high, not just in Kenyan communities, but all communities. Staying healthy means continuing to provide for oneself, or one’s family. It means being less of a burden on society throughout the course of your life. For a lot of Kenyan athletes, it could mean a path to the Olympics, or several other high-profile competitions.

So we celebrate Winsim GFF Club and its owner Kasisi, for introducing that culture of purpose to the community of Nakuru. There’s an excellent reason why they were just recently judged as the GOAT gym in a competition with other fitness centers in the region. It’s because this is a gym where exercising has a purpose and that purpose is to win, whether it be in health, in competition, or in life.

The Well-Oiled Automaton

Our bodies are absolutely wondrous in every way. Within them are millions of individual cogs that are constantly working and turning to make us the complete living, breathing machines that we are. But what happens when a few of those cogs stop turning? It's nothing too serious, fortunately there are other cogs that can turn harder and faster to pick up the slack, but then what happens when it's no longer a few cogs, but many of them?

The above scenario is a very basic and simple way of explaining what dysautonomia essentially causes. What exactly is dysautonomia, and who of us has this issue? 

While you're busy living your life, there are an endless amount of automated processes that your body is conducting that make that living possible. The normal human body knows how much air to take in, how much energy is needed for optimal function, how much waste to secrete, what living and non-living cells it needs to drive out and exterminate, and so on. Because these processes are automated, you won't pay much notice to them because they come effortlessly and naturally. You still probably won't pay too much mind when a few of those functions aren't as efficient as they used to be. They're just issues that begin showing up with age, right?

You'll definitely take notice when those functions no longer operate as intended.

Dysautonomia, and why We've Never Heard of it

Why isn't dysautonomia a more common term in the lay person's medical lexicon? The rarity of very severe cases such as my own is part of the reason, some people can have versions of it that don't impair their day to day life, and really does come off as just issues with getting older.

The other reason we don't hear of dysautonomia is the difficulty in treating it when it gets as severe as it does.

A Frustrating Scenario

Dysautonomia is incredibly difficult to diagnose because conventional medicine dictates that there needs to be hard evidence of bodily dysfunction based off of readings and tests taken at a hospital by a medical specialist. As an example, someone that has frequent and urgent urination of a dark color might be sent to a nephrologist for examination. The nephrologist might take a blood and urine sample and could end up finding elevated creatinine levels within the urine, or perhaps lower blood urea nitrogen. This would potentially indicate kidney, or even possibly liver issues. Despite treatment, and even improved numbers, the problem still persists or possibly even worsens. Maybe the issue is the bladder, so a urinary ultrasound is taken, but no structural problems are detected. The specialist then may refer a different medical department or suggest a wait and see approach seeing as the readings don't indicate a serious issue.

As you're waiting for answers, a few other things begin to go wrong. Along with the urological issues come respiratory issues. Now it takes more effort to take in a full breath of air. A visit to the pulmonologist doesn't reveal anything concrete. General malaise begins to set in as more and more things go wrong little by little over time.

The above scenario represents the dysautonomia conundrum. Something is seriously wrong, but the tests and readings tend to not indicate any immediate solutions. 

The problem here is a functional issue as opposed to a structural one. 

Structure vs. Function

Structural issues are straightforward, you can determine a problem through a set of readings, then there are solutions to that problem due to the many years of medical science, history, and practice that have gone into solving it. For example, if there's a problem with your lungs then an x-ray, or a tissue sample, etc. may reveal the problem and then there would be a following set of steps in accordance to deal with it.

Functional issues differ because the structure of an organ or system is intact enough that readings and tests appear normal, but somehow they no longer operate optimally or normally. Sometimes a structural problem is found, but resolving it may partially alleviate the dysfunction, or maybe it won't at all. 

Why is there an issue? It all happens to do with the body's ability to communicate with the brain and vice-versa. The problem isn't with an organ, or system itself, but rather with the messaging between it and the brain. Once this connection is severed, the part of the body effected by this severance no longer understands the correct way to function.

A common example that can be found with many people that suffer from severe dysautonomia would be the workings of the bladder. The body understands to release the waste contents of the bladder when it's full. It knows when to do it, and you know when it very much requires you to do so. An urge to let out those fluids builds up as the bladder fills, and then there's great urgency to release it when it's completely full in order to make room for more waste. If the connection between the bladder and the brain is severed, then it may no longer understand when is the appropriate time to release all fluids. The bladder might give the sense of urgency to release it at half capacity, or a quarter capacity.

If it's bad enough, it might feel the need to release fluids the moment water enters your body.

I've gone through the above scenario. It's not pleasant to be dehydrated all the time no matter how much water you drink, nor was it fun to lose 5kg (more than 10 lbs.) in a day of water weight. You can also get an idea on how this might affect the day to day life considering that plans have to be made on how to drink fluids, and the proximity you have to be from a restroom at all times.

Who Deals with an Indiscernible Issue?

The primary option for someone suffering from dysautonomia is to visit a functional specialist.

Functional specialists are forced to look at the body as a whole, with all of the aforementioned millions of cogs all turning and working together to keep the human machine running. In order to understand and figure out what's possibly causing the dysfunction, the functional specialist will have to observe the same things a normal medical specialist would such as dietary, and lifestyle habits, but the analysis to treat these issues differ. While they may observe an organ system for clues, they're main goal is to find out the root cause of what's causing the severance in the body's ability to communicate with the brain. 

What gives? How does this get dealt with?

In my last post, I announced I'd be revisiting digestive issues and their effects on the human body. Why is a dysautonomia post following it?

While I wish I could give a one size fits all cause for dysautonomia, I can't. The same way that regular medical specialists are unable to, since the source may come from a single problem, or possibly a multitude of them.

However, seeing as my posts tend to deal with the digestive system, I can offer that a common occurrence of these autonomic issues starts in your stomach and works its way from there. Malnutrition and malabsorption of your dietary intake is an easy way for the bodily autonomic functions to begin misfiring over time. Also consider the connection that your gut has with the rest of the body. Your immune system is located there, so is the vagus nerve, which pretty much acts as the information superhighway for all of the signals going to and coming from the brain. People with extended gut problems can easily find themselves in a dire situation once the vagus nerve becomes damaged.

Closing Words

I know there are people out there that are dealing with severe dysautonomia, believe me, I know how bad it can get. If any of you suffering through it happen to stumble upon this blog, just know there's definitely a light at the end of the tunnel. It gets better the moment you find whatever's causing that severance of communication between your body and your brain and deal with it. I've been working on healing through it for four months since the writing of this blog post, and I can definitely say things are moving in the right direction. It's not anywhere close to being fully healed, but at least it's manageable now. There's definitely hope that someday I could one day going back to living a normal life again, and that hope definitely wasn't there before the start of 2025.

For those who want to make sure that dysautonomia never rears its ugly head then eat right and exercise. It's cliche` and said to death but for good reason.

Anyone who has taken the time to read my past blog posts has gotten some insight on how my severe gastroinstestinal (GI) issues were affecting me both in the past and at the time of the writing of those posts. It's been years of worsening cognitive issues, ability loss, erratic blood pressure, vision and hearing loss, trips to the bathroom every fifteen minutes due to a loose bladder, disassociation, and much much more. 

If you've seen my more recent blog posts, then you can see that I've managed to not only stop the symptoms from worsening, but potentially get a chance to reverse them as well. This didn't happen from a regular visit to a hospital. I've seen my fair share of specialists, but conventional treatment and medicine dictate that there needs to be a structural problem for a solid diagnosis. If your readings, x-ray, MRI results come out fine, then there isn't much that can be done, no matter how you feel.

I've decided to revisit this series of posts about GI health, but from a different perspective this time. This is now coming from someone, after years of searching and fighting for having a normal life again, may have finally come across what they were looking for. 

Imagine a contest where the Bible’s strongest, fastest, and most enduring heroes compete head-to-head in a modern GFF Challenge: 30 push-ups, 30 squats, 30 leg lifts, and a 500-meter run. Using current world record exercise speeds and legendary (or plausible) animal speeds for the run, here’s how these iconic figures might compare.

Samson; Judge and Nazirite Strongman; 1:20 (Estimated)

Samson’s legendary strength is unmatched in scripture—tearing apart a lion, carrying city gates, and defeating armies single-handedly. While the Bible doesn’t describe his running speed, his explosive power and stamina would be off the charts. If Samson could perform each exercise in just 10 seconds and run 500 meters in 20 seconds—reflecting his miraculous abilities—he would finish the GFF challenge in approximately 1 minute and 20 seconds, likely the fastest among mortals.

Asahel; Young Warrior; 1:31

Asahel is remembered for being “swift as a gazelle,” a title taken literally here. Using a gazelle’s sprint speed for the 500-meter run (22.5 seconds) and world record times for the exercises, Asahel’s total GFF score would be 1 minute and 31 seconds, putting him among the speediest men of the Bible.

David; Young Shepherd/Warrior; 1:31

David, famed for his agility and strength—able to take on lions, bears, and giants—was compared to a deer for his speed. With a deer’s top speed for the run and elite times for the exercises, David would also complete the GFF challenge in 1 minute and 31 seconds, tying Asahel and proving his legendary athleticism.

Goliath; Veteran Philistine Champion; 2:00 (Estimated)

Goliath was described as a giant, towering over his opponents and feared for his raw power. His massive size likely gave him immense strength but limited his speed and agility. If he could complete the exercises in 20 seconds each and run 500 meters in 60 seconds—a fast time for someone of his build—his GFF score would be about 2 minutes flat, showing overwhelming power but not quite matching the swiftest.

Jacob; Middle-aged Patriarch and Angel-Wrestler; 0:45 (During the Feat), 8:43 (After)

Jacob performed one of the Bible’s most extraordinary feats by wrestling an angel through the entire night, a contest that no ordinary human could survive, let alone endure. In that miraculous moment, Jacob’s strength, endurance, and resolve would have soared to superhuman levels—if channeled into the GFF challenge, he could have completed all exercises and the run in a staggering 45 seconds, outpacing even the fastest mortals by a wide margin. However, the cost of this divine encounter was a dislocated hip, and after the struggle, Jacob’s physical abilities were drastically reduced; his post-fight GFF score would plummet to 8 minutes and 43 seconds, showing both the peak of his miraculous potential and the lasting impact of wrestling with the divine.

Saul; Grown King; 1:45

Saul, described as “swifter than eagles,” was tall, strong, and a formidable leader in battle. Matching an eagle’s flying speed for his 500-meter run (36 seconds) and using elite exercise times, Saul would complete the GFF challenge in 1 minute and 45 seconds, earning a place among the biblical elite.

Jonathan; Young Prince; 1:45

Jonathan, Saul’s son, was also praised for his speed and courage, often fighting at the front lines. With the same eagle comparison and athletic ability, Jonathan would match his father’s GFF score of 1 minute and 45 seconds, proving himself one of Israel’s finest warriors.

Caleb; Elderly Veteran (Age 85); 2:30

Caleb, at 85 years old, boldly claimed the hill country and drove out giants from Hebron. Even in old age, his faith and vigor were legendary. If we give him a strong but realistic veteran’s time—85 seconds for the 500-meter run and just above world record speeds for the exercises—Caleb would score about 2 minutes and 30 seconds. His performance would be remarkable for any age, and truly extraordinary for a man in his ninth decade.

These scores show that the Bible’s legendary figures, if placed in a modern fitness challenge, would still stand out for their unique strengths—whether speed, power, endurance, or sheer determination. Some, like Jacob, would even brush the edge of the miraculous.

I have been actively minding my weight since age 16. I am currently in my late 20s and with 2 kids. I am still trying to loose some body weight so we can agree that I have been at it for quite some time. I know that I am speaking for the masses about weight loss because, google gets about 74,000 searches on weight loss per month. It is a well know fact that exercise is the gold standard remedy for weight loss, alongside a balanced diet in the right proportions. Then why do we still search for weight loss remedies? 

Trends on rapid weight loss methods is on an ever upward surge with quick fix weight loss solutions increasing by 581% by 2024. There have been several trends that I am aware of for instance; someone had convinced a lot of people that drinking a certain tea would help them slim down. Another one was that drinking a concoction of some herbs before going to bed or first thing after waking up would melt away the excess fat. Some people were convinced that wrapping your chubby belly with cling film and other textiles overnight would do it. Others just turned to weight loss surgery.

In early 2000s, a Danish pharmaceutical company came up with a drug called semaglutide for diabetes type 2. As diabetic people world wide continued to use the drug to manage their blood sugar, they reported reduced appetite and spontaneous weight loss. Researchers began to consider semaglutide as a potential drug for weight loss in individuals who did not have diabetes. In 2021, ozempic ; which is the brand name for semaglutide started being sold for its off label use as a remedy for rapid weight loss in non-diabetic people. This drug's demand has sky rocketed since then, with its popularity being amplified by celebrity endorsements and viral trends on social media platforms leading to increased demand and even shortages!

Finally seems like the rapid weight loss solution that we have been looking for right? It really works. Would you consider it as a weight loss remedy ? Would you have weekly injections of ozempic and endure nausea, vomiting, diarrhea, stomach cramps, constipation or appetite loss? Would you overlook the possibility of thyroid tumors, pancreatitis, gall bladder, kidney or eye problems and commit to using ozempic as your remedy of choice to get to your desired weight or would you rather use exercise and lifestyle modifications to loose weight slowly while having to stay consistent and motivated over a period of time ?

See with ozempic, you get rapid weight loss, appetite control and convenience but you have to get past the side effects, expensive costs and potential weight gain if you don't substitute for a healthy lifestyle for the long term. On the other hand, with exercise, you get natural and sustainable weight loss, good sleep, mood, heart health and energy, better body awareness but at the cost of slower weight loss, requiring consistency and motivation even in the face of a busy schedule, exhaustion or just plain old overwhelmed by adulting.

 Hold on; with great power comes great responsibility. So with ozempic seeming like the better choice, researchers started to look for any further risks associated with use of ozempic for weight loss by non-diabetic people. Rapid weight loss from the drug causes facial volume loss and the sagging skin prompts for more cosmetic procedures . Studies have linked ozempic to mental health issues like depression and suicidal thoughts due to their impact on our dopamine pathways and most recently, intestinal blockage.

Now what do we do? 

We adopt highly effective exercise routines that are quick, require no equipment and can be done anywhere, anytime and by anyone. My recommendation : Global Fast Fit.