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

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

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

That’s when it started.

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

And just like that, the name stuck.

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

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

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

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

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

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

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

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

From politics to pushups, the Instructor lives on.

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

Gym Accessibility and Quality

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

Our Regular GFF Drills

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

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

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

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

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

Quality Routines Worth Following

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

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

Cardio bursts (sprints, shuttle runs, skipping rope)

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

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

Outdoor hikes that blend endurance training with adventure

Documenting the Journey

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

Final Thoughts

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

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

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

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

Why GFF Routines Work

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

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

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

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

Take the GFF Shuttle routine as an example:

20 Pushups

20 Leg Raises

20 Squats

400m Shuttle Run

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

Proof in Action

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

Your Turn

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

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

GFF Pro: Double the GFF Standard

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

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

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

From the Classroom to Graduation

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

A New Chapter with Global Fast Fit

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

Body, Mind, and Confidence

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

Gratitude and Support

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

Cheers to the Journey Ahead

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

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

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

A Warm Welcome

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

A Day Filled with Purpose

The day was packed with engaging and meaningful activities:

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

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

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

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

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

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

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

A Touching Farewell

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

A Community of Support

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

Looking Forward

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

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

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

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

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

Global Fast Fit’s Participation

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

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

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

Beyond the Race

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

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

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

As I reflect on the past year, I’m overwhelmed with gratitude for the opportunities and growth I’ve experienced through Global Fast Fit (GFF). None of this would have been possible without the unwavering support and vision of its founder, John Groom. This message is a heartfelt thank you to him for believing in me and providing the platform for so many to thrive.

Highlights of a Transformative Year

John, your trust in me has empowered me to:

• Lead the GFF Riverside Chapter, overseeing 33 incredible members, and watching 13 of them thrive under the sponsorship program.

• Witness the creative talents of our members.

• Build my own confidence and improve my physical health through regular participation in the GFF routines.

• Grow as a leader by managing club activities, ensuring accountability, and fostering a sense of community.

I also had the privilege of representing GFF at significant events, including:

• Manning the visual displays at the Egerton University club launch and the Scrabble event—both of which deepened my skills in event coordination.

• Addressing contestants during the Global Fast Fit competition in Likia, a moment that challenged and enhanced my public speaking abilities.

Additionally, seeing the smiles of children at Lisam Academy, who are sponsored courtesy of the GFF mascot Anita, has been an unforgettable highlight. Moments like these remind me of the profound impact GFF has on young lives and their futures.

These experiences have not only enriched me professionally but also personally, as I’ve interacted with high-ranking individuals and expanded my worldview.

Your Vision, Our Inspiration

Your dedication to building a healthier society has inspired countless individuals, myself included. You’ve shown us what it means to lead with purpose, passion, and perseverance. The impact of your vision is evident in every smile, every achievement, and every dream that GFF supports. Despite being miles away, you entrusted us to run GFF in Kenya, a testament to your confidence in our abilities and commitment to global impact.

Additionally, by creating job opportunities for Kenyans through GFF, you’ve addressed a pressing issue in our country, where unemployment rates are alarmingly high. Your efforts have not only empowered individuals like me but have also contributed to strengthening communities and families.

Looking Forward to 2025

As we move into the new year, I’m excited to take on new challenges, including managing the Winsim club alongside Simon Mucheru. I’m confident that, under your guidance, we’ll continue to expand GFF’s reach and deepen its impact.

Thank you, John, for believing in me, for fostering a culture of growth, and for making a difference in the lives of so many. Together, we’ll keep striving toward a brighter, healthier future for all.

As the year draws to a close, I find myself reflecting on the incredible journey I’ve had with Global Fast Fit (GFF). This year has been nothing short of transformative, not just for me but also for the children, students, and communities I’ve had the privilege of working with. Here are some highlights and reflections on the milestones we’ve achieved together.

Building Strong Foundations

One of the most rewarding aspects of this year has been my role as the club manager of the GFF Riverside Chapter. Leading 33 vibrant members, 13 of whom are sponsored by Global Fast Fit, has been a fulfilling experience. Every Friday, our weekly GFF routine became a space for connection, growth, and inspiration. Sharing meals with the children, witnessing their bright smiles, and hearing their dreams reinforced the purpose behind our mission.

Through these routines, I’ve also seen personal growth. I’ve improved my physique and gained confidence, both of which have been instrumental in my role. Additionally, managing the clubs has taught me responsibility and accountability, qualities that have shaped me into a better leader.

Two standout moments were Alex’s presentation of a GFF-themed artwork and Briton’s promise to compose a GFF anthem. These moments reminded me of the profound impact of nurturing talents and fostering creativity. I’m eager to see how these seeds of inspiration grow in the years to come.

Memorable Events and New Beginnings

This year was packed with events that highlighted the vibrancy and potential within the GFF community. In July, I confidently addressed the Global Fast Fit contestants in Likia, a moment that tested and strengthened my public speaking skills. September brought the launch of a GFF club at Egerton University, where I witnessed the passion of new members eager to make a difference. I was also in charge of manning the visual display at both the Egerton event and the Scrabble event in November. These responsibilities deepened my understanding of event coordination and enriched my experience.

And let’s not forget the joyous End-of-Year Party at Kabarak University—each event a testament to the power of community and shared purpose.

Through my role, I’ve also had the chance to interact with high-ranking individuals in society, which has expanded my perspectives and inspired me to aim higher in all my endeavors.

Academics and Beyond

An essential part of my role has been closely following the academics of our members. It’s heartwarming to see the progress they’ve made, knowing that GFF’s support has been instrumental in their journeys. Beyond academics, the emphasis on character development and leadership has been equally impactful. Seeing these young individuals thrive and dream of giving back to their communities is the ultimate reward.

Gratitude to the Visionary Behind GFF

None of this would have been possible without the vision and belief of the founder of GFF, John Groom. I’m deeply grateful for the trust placed in me to contribute to this mission of building a healthier society. Their leadership and dedication have been a constant source of inspiration, driving all of us to dream bigger and work harder.

Looking Ahead

As I reflect on these achievements, I’m filled with gratitude and hope. Gratitude for the opportunity to be part of such a transformative initiative and hope for the future of the children and communities we serve. My dream is for these young individuals to not only achieve personal success but to become agents of change, extending the generosity they’ve received to others.

In 2025, I’m excited to take on a new role as the manager of the Winsim club alongside Simon Mucheru. With continued dedication and teamwork, I’m confident that next year will be even better. I pray for the continued success of Global Fast Fit and look forward to embracing new challenges and opportunities.

2024 has been a year of learning, growth, and milestones with Global Fast Fit. As we step into 2025, I’m excited to continue this journey, building on the foundation we’ve laid and embracing new challenges and opportunities. Together, we’ll continue to make a difference—one step, one smile, and one dream at a time.

At Global Fast Fit (GFF), we believe that health isn’t just about hitting the gym—it’s about tracking progress, pushing boundaries, and constantly improving. This belief was at the heart of our recent health metrics program, which ran from November 1st to November 30th, 2024. Throughout the month, participants followed a rigorous yet rewarding fitness routine, tracked key health metrics, and achieved remarkable personal milestones.

Here’s a glimpse of our journey through the program, the workouts, and the impressive results that followed!

Meet the Participants
Our program included a diverse group of individuals, each bringing their own motivation and drive to the table. The participants were:

Simon Muchiri – Responsible for recording and documenting all data
Simon Mucheru – Team Leader and Coordinator
Clinton Kavai
Kelvin Kairu
John Nderitu
Each participant had one goal in mind: improving fitness and tracking key health metrics. This wasn’t just about completing exercises; it was about looking at the bigger picture, understanding how physical exertion impacted their bodies, and seeing improvement over time.

The Workout Routine
The foundation of the program was the GFF Standard Workout, which participants followed consistently each week. This consisted of the following exercises:

15 Push-ups
15 Squats
15 Leg Raises
250-meter Run
The core exercises aimed to build strength, endurance, and overall fitness. To add an extra challenge, participants took part in additional workouts each week. These were:

Session 1: 1500-meter Run
Session 2: 200 Squats
Session 3: 200 Push-ups
Session 4: 200 Leg Raises
The routine remained the same throughout the month, but the progress was evident as participants pushed themselves further with each passing week.

Tracking Health Metrics
What set this program apart was the focus on health metrics. Before and after each workout, we recorded key data points that provided a comprehensive picture of each participant’s health and progress. These included:

Blood Pressure (Systole, Diastole)
Heart Rate
Weight and Waist Circumference (after extra workouts)
Each participant had their blood pressure taken before the session started and immediately after completing the standard workout. Hydration was a priority throughout the program, with water provided during breaks between exercises.

To further track progress, a full haemoglobin test was conducted both before and after the program. This data will be analyzed further to gauge the impact of the program on each participant’s overall health.

The Impressive Results
By the end of the month, every participant had made notable strides. Not only did their fitness levels improve, but many also set personal bests in their GFF scores. Here’s a look at the best scores achieved:

Simon Muchiri: 1.11
Simon Mucheru: 1.10
Clinton Kavai: 1.02 (World Record!)
Kelvin Kairu: 1.03
John Nderitu: 1.10
The standout achievement was Clinton Kavai, who smashed a world record with his score of 1.02. His dedication and hard work paid off in a big way!

A Fun and Meaningful Conclusion
The program concluded with a fun and celebratory photo session where participants wore specially designed t-shirts to mark their achievements. It was a moment to reflect on how far they had come and celebrate their dedication to fitness.

We are grateful to John Groom, the founder of Global Fast Fit, for giving us the opportunity to be part of this transformative program. His commitment to encouraging healthier lifestyles is truly inspiring, and we look forward to seeing how this program will evolve in the future.

Looking Ahead
This health metrics program was more than just a fitness challenge. It was an opportunity to understand the relationship between exercise and health, track real data, and see tangible improvements over time. As we await the detailed analysis of the results, we are excited to apply the insights gained to future fitness programs.

Fitness is a journey, and every small improvement counts. We’re thrilled to have been part of this experience and are already looking forward to what comes next!