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.

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

What is the soul? The answers to that question seem to vary depending on what time period or culture you derive it from.

Varying Hindu, Buddhist, and Jain sources refer to the soul through the term आत्मन् (Ātman), which can translate to breath, or essence. While the three beliefs have very different perspectives on the nature of Ātman, there is a collective agreement that the soul refers to a sense of self, or being. That the distinction of Ātman requires a form of sentience, where the ability to think and feel are determinant of having Ātman. Another aspect of Ātman (at least from a Theravadan Buddhist perspective) is that it is ever changing, flowing, and ultimately impermanent.

Ancient Greek philosophers of the 5th or 6th century seemed to equate the soul with presence. The soul was referenced through the word έμψυχος (émpsukhos), meaning "animated" or in other words, having life or being alive. There is some irony in the word émpsukhos and it's translation of being animated, as early Greek philosophers like Thales would postulate that inanimate objects capable of animate action (like magnets causing objects to move) could be considered alive, and therefore have a soul.

Christian theology seems to reference the soul in many ways and make clear distinction that it is separate from the spirit, the heart, the mind, and body, but at the same time is in some form or way connected with them all. That it is our permanent material representation and being as we are alive, and our permanent immaterial representation after we depart.

Modern scientific scholars seem to have a different opinion altogether. Freud referred to the soul as the psyche, and how it regulated both our conscious and unconscious thought. Neil Degrasse Tyson stated in one of his interviews that the soul itself didn't exist, and that our sense of being is derived from the neurosynapses of our brain.

Where am I going with this? The title of this blog post is a follow-up to my previous post (https://www.globalfastfit.com/post/in-search-of-self) in which I reference the search for self as a retrieval of one's soul. That the ailments that come from what I now know as dysautonomia (https://thedysautonomiaproject.org/dysautonomia/), strip its bearer of that sense of self through a mental process called dissociation.

The medical help I've received and the lifestyle changes I've made have allowed me to regain some of my working and long-term memory back. More information can be processed with each passing day, and some day to day activities that were once difficult e.g. reading, writing, driving, etc. are now beginning to shift back to normal.  

And yet still, one does wonder if the end of this journey to recovery is enough for the solace I seek. Does it return to a point where I can become who I once was? Will I be the same person who enjoyed the things that I did, or are those lost forever? Are they lost because of the illness itself, or the journey it put me through? Is that journey just an aspect of Ātman? Or should I just be thankful that my existence has émpsukhos. Do I have to wait until I depart to get my answer? Or is there nothing in the end, but neurosynapses that just may or may not function effectively again?

One does wonder.

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!

We arrived at the event a few minutes past 9AM. We came in several small groups since we all came from different places so we waited as we assembled everyone from our team. A girl hung around the group quietly, as people chatted excitedly. 

When the whole team had arrived, I headed for the registration desk allocated to the corporate teams around. She walked up to me and introduced herself as Margret.

She wanted to compete in the races and wondered if I could include her in our team. She had heard about the athletic competition, 'Run for Mau' and had decided to show up, only to find that all the race categories had an entry fee.

She did not have any money and on top of that, she had ditched a shift at the restaurant she worked in so that she could run the marathon. She explained that she had competed in a number of athletic competitions and the most recent being an long-race in Nairobi where she had finished 5th.

Initially I had assumed that she was a student at the campus, Egerton University but she was not in school. After completing high school, she moved from her home town etched in the slopes of Mount Elgon and moved in with her older sister in Njoro. She then found work in a local Kibandaski (small roadside eatery) as a server.

I saw no harm and after a little consultation with some team members, we registered her with Global Fast Fit. We were given our running numbers and went out to have a stretching session. 

Soon after, our race category was next. We were competing in the Corporates and Alumni's 4km race which had upwards of 120 participants. We assembled at the start line and began the race. She maintained a moderately brisk pace and run barefoot through the gentle bends, the small inclines and declines, the 2 meter muddy patch, jumping the 1/2 meter bales of hay, through dry prickly grass and hot gravel, jumped over two ½ meter trenches and won the race. 

By the time we handed over the prize money to her, it was getting chilly. 

The day had been a scorcher but by 5pm the winds were cold and blustery. 

Standing by the bustling road, she took off the Global Fast Fit t-shirt she had been racing in and put on her cobalt blue t-shirt, then put the Global Fast Fit t-shirt back on top. She broke into a jog towards a restaurant she worked at as a server. 

She kept glancing back at us as if at any moment we would burst her bubble. She had a mile long smile on her face. She couldn't believe she'd won cold hard money.

I had earlier on asked for her contact details to which she replied that she had never owned a phone. So when I handed her the prize money, she gleefully told me that she was going to buy a phone immediately. I quickly jotted down my number on the envelope with the prize money and she promised to call me as soon as she bought her first phone.

She got quite a lot of attention and the prize money. All this just because she showed up.

I've been purposely silent for the past few months. Mainly because my past blog posts have painted a rather bleak outlook on a progressively worsening condition affecting my ability to live a normal life. I had decided that one of two things would eventually happen:

My condition would deteriorate to the point that I'd no longer be able to put up a coherent blog post, or I'd finally be able to turn things around and at last will be able to write about having a newfound lease on life. 

I am most fortunate and pleased to say that I'm writing this blog post because I've managed to achieve the latter of that statement.

On January 14th of this year, I visited a functional specialist. It was the first time I had seen a doctor since having my appendix removed after it burst at the beginning of last year. It had become incredibly tiring having a plethora of what many practitioners considered symptoms of potentially debilitating syndromes and diseases only for them to find nothing. I no longer found seeing doctors to be a prudent use of my time and money, and I received no peace of mind from those visits. The change of heart of seeking medical attention while trying something much less conventional proved to have a far more fruitful outcome.

Functional specialists differ from traditional medical practitioners by observing how the body operates as a whole in order to find the potential causes for chronic diseases. After going through my medical history and observing the different reported symptoms I've dealt with, it became immediately clear to him that I had developed a severe form of dysautonomia. Dysautonomia can refer to a variety of different disorders that are related to the nervous system that deal with the autonomic processes within the body. These are the processes that the body can normally regulate on its own, but when there are issues with the central nervous system, the organs connected through it can no longer communicate to the brain.

As you can imagine, everything is connected via your central nervous system, and everything is managed and communicated to/from the brain. Things such as breathing, having to use the restroom, food digestion, temperature control, and much much more. It can be difficult to diagnose by traditional medical practitioners who are fixated and taught to observe structural integrity as opposed to functional integrity.

Since January 14th, after learning about dysautonomia and how to manage it, I've seen my condition improve considerably. While I'm still very far from an ideal stage of recovery, I am absolutely recovering and am far ahead from where I was pre-treatment/lifestyle changes.

I'll be updating again soon if this trend continues. Hope you're all taking care of yourselves and treating your bodies with the respect it deserves!

If you want to get to know someone well, even if that someone is yourself, I recommend a hike. Not just an easy breezy hike with flowing rivers and butterflies on flowers, I am talking about at least 14 km of relentless uphill stretches, narrow trails just inches from a dizzying 2800-meter drop, dense forest with gnarled roots and fallen trunks to hurdle over, stinging nettle lining the path or worse dangling from branches waiting to brush against exposed skin leaving a burning sting. What goes up must come down. You get to this sharp decent and because this is a thick forest, the ground is moist and slippery. This is where you get to find out if your really cool looking hiking shoes are also handy or, they are weapons formed against you. Just after conquering the ascent then descent, you emerge into a gorgeous clearing where the trail widens onto a soft spongy carpet of lush grass.

 Now that you are not fighting for your life, you get to look around the forest and you can spot a family of colobus monkeys swinging away on the trees and a sighting of the rare and endangered mountain Bongo. The sun throws beautiful golden rays through the trees, the forest is filled with chattering, whooping, melodic chirping and distant hoots with butterflies flying around. By this time, you already drank all your water and since the air is just perfect and you are neither inclining nor declining, you actually start to chit chat and call different people to find out where they are because at this point the group has broken down to three or four distinct groups. I will proudly mention that I stayed in the first group keeping up with the elites. I even started to think about my kids, guessing what they could be doing. This is getting easy we are descending. In any hike that you will ever go, please note that if you are going down, you will have to climb up.

You start another grueling incline and you can feel the burn in your thighs and just like when you are doing squats, you are advised to keep your back straight and let your knees do the bending. Your mind starts to question things. In my case, I thought about a number of scenarios to get out of this situation. I settled on the idea of collapsing right there because I could tell that a good land rover could get there if called upon by our KWS trained forest guide and pick me up from the forest floor. If only I could faint on command but with my current Global Fast Fit time of 3 minutes and 40 seconds, my cardio health is pretty good. This is where sticking with the elites pays off. A club member pulled me by my hand through every incline. Chivalry is not dead. The air grows cooler until we enter an otherworldly bamboo forest. The tall bamboo forms an eerie looking canopy over the muddy path riddled with dead and sprouting bamboo stumps, so watch your steps. You clear the enchanting bamboo forest and branch off to a wide dirt road. The guide stops for a bit so that you can catch a breath. You then watch in disbelief as he asks if we would like to extend to the other leg of the trail and make it 22 km instead of the 14 km that you are currently tackling. You firmly decline and ask to proceed with the trail at hand.

Onwards and frontwards we go, tackling another incline. The very last one. On top of this climb, the group is watching a small coffee brown snake trying to cross the road. Our guide is from the Maasai tribe and tells us that in their culture, a snake will stop slithering and turn towards a pregnant person. The snake stopped slithering and turned towards us. I can’t speak for everyone else but there are 3 places you won’t catch me this year: back and forth, out of my way and-most importantly-labor and delivery.

Eburru forest is a prime indigenous forest that overlooks lake Naivasha to the south, lake Elementatita to the north and lake Nakuru to the north west. At the Ol Doinyo Eburru peak, all the 3 lakes are visible. The forest is nestled within the folds of a geologically active volcanic mountain that has a geothermal power station. The white cloud of gas rising high into the sky is visible from quite a distance and with it, a pungent rotten egg smell. The hike trail is just adjacent to the Wellhead geothermal power plant. The highest peak of this active volcano, the Ol Doinyo Eburru stands at 2820m above sea level. It is quite the experience to do a Global Fast Fit routine; 15 pushups, 15 plank leg lifts and 15 squats at this peak. Eburru forest hike really is the ultimate hiking experience. We will return to Eburru forest to unlock Ol Donyo Eburru once more.

There’s something truly invigorating about setting out on a journey through nature—especially when it involves a mix of endurance, teamwork, and adventure. On 1st February, the Winsim GFF Club, led by Simon Muchiri and Simon Mucheru, embarked on an unforgettable hike at Eburu Forest’s Eastern Summit. This journey tested our strength, rewarded us with breathtaking scenery, and strengthened our sense of camaraderie.

A Journey into the Wild

Our adventure kicked off early, leaving Njoro, Nakuru at 6:30 AM and covering a total distance of 113 km to Eburu. The excitement was palpable as our group of 26 hikers, joined by two experienced guides, prepared to tackle the demanding trail(14 km). Each participant was required to wear a GFF t-shirt and carry a non-disposable water bottle—a testament to our commitment to environmental responsibility.

The weather was on our side as we set off at 11:14 AM, with the sun shining brightly over the towering bamboo trees. However, the journey ahead was anything but easy. The steep ascents tested our endurance, and some hikers required assistance along the way. But as true GFF members, teamwork and encouragement saw us through.

Pushing Limits and Embracing Challenges

The trail was full of surprises. Along the way, we encountered traces of the elusive mountain bongo, a rare antelope species, and a few small snakes slithering through the undergrowth. Nature’s wonders made the challenges worthwhile, as did our brief break to perform pushups deep in the forest—because what’s a GFF hike without some extra physical challenge?

At exactly 1:02 PM, our efforts paid off as we reached the summit. The moment was nothing short of triumphant! Even more inspiring was the story of our youngest hiker, five-year-old Anita, who was among the first to finish and without forgetting 48-year-old John Maina who tackled the trail impressively. Their determination left us in awe and proved that adventure knows no age.

Victory, Reflection, and Celebration

With our spirits high, we began the descent, reaching the starting point at 2:38 PM. A glance at my smartwatch revealed an astonishing 23,879 steps covered—a true testament to the physical challenge we had conquered. Rain met us on our way back, but nothing could dampen our spirits after such an accomplishment.

As is tradition, we concluded the day with the mandatory GFF routine, reinforcing our values of discipline, resilience, and community. Then, we came together for a well-deserved meal, sharing stories of the hike and basking in the sense of achievement that only such an experience can bring.

Acknowledgments and Looking Forward

A special thank you goes out to John Groom, founder of GFF, for facilitating this event. The success of the hike would not have been possible without the leadership of Simon Muchiri and Simon Mucheru, along with the incredible participation of all hikers. Our cameraman, Andrew Muchiri, ensured that these cherished moments were well-documented.

As we headed back to Nakuru, one thing was clear—this was just the beginning of many more adventures to come.

Until the next trail, keep moving, keep pushing, and never stop exploring!

#GFFHikes #Adventure #TeamSpirit