the words people have to say, that's why we listen to every weekend on d w the, what does it take to become a champion on today's? the 77 percent will travel across the african continent to discover the secrets of people who excelled in sports. my name is let's show and i'm super excited about today's program. if we're quite honest, so many of us have already ditched most of our new year's resolutions. remember how you wanted 2020 for it to be the year where you worked out more and only a healthy foods? well, today we'll look at what makes a champion, and i can tell you one thing. people who,

when metals in sports don't give up on their goals. now we asked you what it takes to reach the absolute summit of your sports. is it tell end grids or the spirit he has? what you told us. kennedy, see, tatiana says there's no definite answer to your question. of course, you have to be talented, have insurance, and on top of everything, you need a very strong fighting spirit. if you want to compete at the highest level. solomon calling back to it says it's a gift from god. and then we have gilbert here who, who says, i will suggest that is support. when you get the support, the rest will be an additional priority for you and for your supporters. thank you very much for those messages will stay with support and look at why champions need a good mentor. so it takes more than just the test to make a champion. we need someone to recognize that gift polish the rough diamond within,

and then promote us like a super fast. in other words, we need a mental experienced teachers, coaches or train is to guide us through thick and thin. at times we need someone to kick off the button training. sometimes we need a shoulder to cry out for a hand to pick us up. competitive sport is full of challenges and not just when the match starts for the race to get. so we always need a mental in our corner who fights with us no matter what. in the eastern democratic republic of congo, some young athletes come from imaginatively difficult backgrounds where war and hardship have left the scar coach cable bundle runs of boxing school for youngsters to leave that trouble outside the ring cable. mongo says every job and every hook is aimed at banishing the mentality of rebel soldiers to fancy footwork and powerful punches the young man looked to take back control of the distance from the

rings of gomez to be set in gum line. i wrestled boxing from the domain of maine, as she teaches young south africa, girls, self defense growing up and paid sounds and foremost settlements as talk and south africa has the power of paying the high cases of gender based violence. but sadly, not all sports officials have the athletes best interest at heart. in kenya, sports corruption effects people like web style costs and he was almost no loop you in a way to lift up i put all the apples like goods. but unfortunately, for example, for my, for depression, which was supposed to be like a my link to the scholarship and the lympics of really misappropriated funds that were supposed to ask me for my sports administrators with jail to find for best link funds. but the actions killed web started drinking . that's not the only obstacle visa problems also stop africans

competing internationally for can use pioneer in kayak in king and samuel tory, even his passion, personal funds and stacks of paperwork have not always been enough to get him the visa to compete in european kayak and championships we have to get lots of documents. he's like passports because invitations slater's our bank statements uh, premium. okay. uh they quote statements and all that stuff. i don't know why they do ask for all those documents. it's tough times like these way you need a mental or even a role model to help you through the bureaucratic society and mental hurdles of international competition. ok, get a mentor check. what else intends on? yeah, we have a saying that goes really held in requirement to finally translation. a body is not

built by briggs and yes, you guessed that. well, now look at nutrition. i know that champions are always very picky about what they need to waiting meals are taking tons of supplements, a protein shake here and there. so what does a champions body need to perform at the highest level like illegal rates? and what do you found some surprising answers at the dw in house jim the now and getting read about food, but not just any kind of food, but the ones that is consumed by opulence and people who are hitting the same. whether you'll cycling or swing out into the fields or even pumping or road watching each can make or break to. and that's why i reach out to my colleague, judge or country, which helps me more on the same hi, just thanks for joining us today at. and so you can start by giving us this quote

on the supplements theory the it. so is the yeah, the effects also giving you this is up to producing assume the solomon's the good thing to a period of time. yeah. so issue a song is the phone. okay. and what's the big estimates in terms of nutrition wise and the gym? does do some food, it's nothing and it's too. okay. and in terms of hydration, do you know me a device for people to can cause a lot for what the overtime or are you the kind of person who likes to just take you to step out of time expecting to expect that change?

my last question. let's talk about was to walk out to lunch, is when you go to the and see what's your recovery of to what's do you if she can little broken or do you go for anything that you one that's on the table, you gauge or broken nutrition place that's critical, that's totally fine. it depends on the light is on fire, so make sure that that supposed to be there. thank you so much charge the. thank you george and rachel,

and i'm sure it's sheets meal here and there is totally ok, right. so what we put in our bodies is immensely important. but once you got the nutrition part down, it's time to do some actual work put in the hours perfect your skills, what does it take to build your physical and mental muscle? rachel, have some answers, you know, it was possible. everybody is trying to be physical, you look so someone trying to exercise. and so basically you're trying to look like the fitness industry is booming and expect it to grow by almost 10 percent in the coming years. and get those that are 639 muscles in our body. no thoughts, a lot of muscles to trade in uganda. johnson is a 40 builder. he started working out in the gym to improve his mental health. after losing my beloved run, my. oh,

that's why i studied gym clothes was a way of leaving me from my depression and all that stuff he wanted to fulfill his dream of becoming a more due and guessing commercial project. now he wants to talk less and you've gone to as a form of exhibition and embracing. he's african drugs. many people would deed and not have to split a middle into tooth, but gets his grandson. use his own he his high and i see it fit on now and i feel myself. and when i look at myself in the mirror, i be like, you know, i'm on are, that'd be like, yeah, i ton chevy. somebody's the hard to the people outside the icons to my eyes. im also b themselves and do something better for them. but hey, did you know that what is the only thing that need exercise all priced or to and dislike muscles,

they need checking the workouts to stay healthy and fits. this is what pull the electronic fields are doing in a different projects is kind of, it's all about the meeting on goals, planning shorts and figuring out how to win in the pool game, to focus strategy and a little bit of fitness play no make it is when you made a 99, the 1st one has got to be patient out and originally and even when losing the one line. you know, the ones who we mostly got on what street and you don't have to lose hope you've got to keep training or show you maybe. also many might not consider brain support as traditional supports. kenya's. elizabeth custody is changing the narrative. the young upcoming chest mazda is one of the best in the country and has won several championships. elizabeth sees there are a lot of things to consider becoming a chest mazda before i made debt to them, and i, honestly, i, and them lives now. bless. so my dad douglas, what david elizabeth, please. he's

a father to perfect strategies and tactics has become very difficult to play a coach plus now is use more designs than me. so it, me training is the, the, the, is i telling the whether you and he think the gym or making stuff as just moves, exercising with your brain. and the mind is helpful for a child. because this makes you say physically and mentally saying mentally fit, having a sharp mind, that's exactly what you need. if you want to excel in east sports, all right, all right. i know there were times when you would only get smears if you told people that's playing video games competitively for hours is considered an actual sport. but we set out to prove once and for all that african mindsets are changing . after kind of game is, are uniting showcasing the skills and embracing the thrill of competition,

whether it's mustering strategy in the lead of legends. oh, showing of lightning fast reflects is in call of duty, gaming is blowing up on the coincidence in sub saharan africa alone. there are some, a 186000000 gamers and fax number is rising according to awesome good games, industry reports, and guesses you can make some serious cards from each tube. in south africa, please have rates in meetings of dollars by winning tournaments in recent years, in ivory coast this, this incredible culture viewing agencies, competitive video gaming is starting to become a thing here. the mindset has to change because video gaming is now in international industry to do it. the important thing about the sport is that it has the capacity to attract huge audience. so that's what comment watch a bit like other sports today. some games kind of tracking the millions of people who connect on line. i mean,

just to be able to watch others play any. and in kenya, sylvia g, a k, a queen arrow is absolutely can i get in this smells dominated scene spots, adults and gaming levels. people in different or my parents are in different documents, skeptical. why are you listening to and gaming your metals? california sundays much. i know the font that's in the west and in asian country is it's possible to make a living also something that you can enjoy. now she's making a fortune out of a whole, be traveling around the world and promoting her brand. and she hopes small female games will fly, can you smoke high something i'd say the best revenge and still the success i'm just hungry to succeed in all to 100, you know, just overcome these obstacles. and if i really made way since i started my career, that is to say, mentioned um, way a little i think in the same way come from some point. i'm just going to come bulls

and mutual been for the right might take away so far as that, whether it's a sports boxing or weight lifting. what you need to be really good is to have a very clear goal in mind. but that goal doesn't always have to be winning a metal in total, michael in samsung id like a found out that you can get a workout. and at the same time, be a champion for the environment. the, the good news serve all this trouble. yes. if i play a republic call schedule, i'm the women of both will be do the judging both with a minute. let me tell you it just no, don't suffice. it just pay it to 2nd method we do. this

is a combination of fitness on plan, but room and i go through walk equity dug in clinical environment was drug. it's always not possible to do when we begin. we are going to the doctor who. hm. oh well i'm you print shop. you please. this last lucy on the way. so let me do it. i did rob. i think it's like i'm, you're on the sample. i just want the money to go with. i'm just looking to get up to the, to the 30, a dead mod done. you talked to shield on walls of plastic bags and it looks it

looks easy to have one kilogram of flats. so you were to pick up on plastic load for each of the plastic. but that would sit on the front of the for more than the, about the 100 years on the, on the go. so you have lots of dots. but then yes, yes. the people don't think just so you should receive them. i read it was such a, this is the best thing, the result points i would call you to give them a lot that allows you know, tell me what is the secret behind your pressure before it? good judges. i 33, made to be in the head and uh it was uh, we just bought it. and also we put the, uh,

i was wondering why do you guys decided to, you know, go with women this way. my uh, new, if i talk about the remains and we know that women, but this is but, and we need to get them to civilian both into this box. and also to pull that, i'll be able to make, we know that women have in there 5 minutes, the best time to talk to, to go ahead and take care of their house. if our misstates put that on me, they can appeal said, go to them. we, we, i show that it's a mazda 5 meeting. we'll have to at least each yeah, sorry. so with the unity of the combination of these individuals to make a difference in the community. and i love it. so thank you so much. samsung for that report from toggle. all right, so having a goal is super important,

but you and i know that the setting a goal is one thing. following through is another thing. we get distracted, discouraged, we chose to watch tv instead of going for a run. so our final question today was kind of the mindset. do you need to become a champion in elder? it's can, yeah. my colleague, edith combined me had a deep conversation with the one and only multiple marathon record semester. and you'd keep, cho get the press, colton. goat, which is short for the greatest of old time american going to and it keeps children indeed, defies human standards, especially since a kenyan broke records in vienna in 2019 as the 1st human in history keeps choke, it broke the 2 hour barrier at most honestly, average pace, competing one kilometer in 2 minutes. 50 seconds in 2021. he won his

2nd looms a gold medal. but who is the person behind the world? famous athlete? it's a very big firm. it's very beautiful. you don't plan on retiring somebody, you know. you know, but the not yet, but they those, but i totally know what i want to say. so we'll who is here, but you wouldn't stop running. i'm guessing maybe the most competing. oh no, it's still fun. yeah. yes. how many is, is it it's, it's a be me enough. now, this is the 18 for you. when you see everything that you've accomplished, surely you must feel very proud of yourself. oh yes, i am proud of myself. i am proud of those. luckily, as a in, in, in, in my, my surrounding the to those time i couldn't. yeah. could stare piano. yeah. that's actually what i wanted to talk about, the people who are around you and how you are able to keep a very strong mind despite to all of the challenges. so is it okay for go sits in

your bun. i saw some haystacks dubia going to take you back to us and put you in haste. okay, now okay, it's good athletes in particular and do a lot of stress and pressure. they have mental challenges, which they sometimes don't talk to people about how would you assess the states of sportsmen and women, the mental health, particularly in kenya. right now. i think i could have this, this a good sports man who might not carries this increase. and then send for attendance, but so it's sort of a, it's a, it's a, it's a set of follow up at least one of the things that owned it by make up the people. have you ever found yourself in that situation where you were experiencing these high levels of stress? and so how did you deal with it? i've been set on that for the 18 year for the last evening of sleep and most of the people to put touch eileen in school with an outside sport. so i thing on my left

to on. i be not really sofa but the following. now that i, if i lose and i have enough i, you tell me myself, which i call, which i can leave without this happening so they can die with those things. what are these values that you see? you know, that's so important to you, the, to actually country without them the phone you can you indicative and support what they mean by integrate these kind of, to go to the next to mind, cut a to face and have been waiting in your life to funds you have to finally to find yourself displaying the funds you of course, the distance so i can live without, without those values. then that is nice. so who are these people that you've surrounded yourself with? who you say, you know that the ones who quoted together when things are a bit shaky. so i'm surrounded by my court, but took fun. i'm getting older to follow as i'm cutting the. what's needed from me in spite of stephen of leaving this concept. yeah. can you tell me maybe some of

the, the key points that he is his talk to over the years. i mean, you've been with him a long time. is that you the fast, the point is trusting myself as a treated myself as the best on leaving owing us to life those last 34. and secondly, just keep telling me when that when i still yeah. yeah. i guess i'm trying to understand how you manage to control your emotions. so well, because you said in previous interviews, a disappearing is one of the ways to do that. is this the only way? because you're very tempered, i understand life. no, no, and this was the thing you need to understand life on anything comes in the way. you know, nick, i think we need to understand what they see, what they dislike. then there's such alex, that's wonderful. and how would you advise, you know, these young professionals, i'm sure you run with them here all the time. they must see you on the streets and want to give you a high 5 and one to get to autograph. how do you advise them to face the challenges of today because young people are grappling with a lot a you need to,

to show that you are his profession, not to feel professional is just pending acadia. respect your profession, allison, you walk totally and respect to ethics or football field. profession allison. so it's somebody who's actually uh for you or the end of the bus and it's easy to manage. it's easy to understand anything you want to in stealing a post. the boy, but don't know if you've seen anything that that typically is a file you use or e p e or he's funny or the end of mine hold on kind of what i call it. a sweet some what, how, you know, they've got the fleet. yeah. i, i really love that to keep coming back to this whole idea of values and i think i'm finally getting it that if it's done for something, then it's hard for people to present one equals in you in the sense when you think about your future at the moment because you are mine who's accomplished everything in your career at this point. what do you visualize?

oh, i think i have visualizing that. so i need to map code or country around and country . and while i'm in one of the full quarter to 12, i'll tell you that that's okay. and can support. i'm seeing, i'm still on create the platform to inspire the next generation. and i'm and 10000 people at the tuscany view. you can say yes in your hands and transferred to your mind and say things more than you can sort of vote for. that's about any other profession, delta we need to buckle to expect that professions. we need people to 3 and 50 and a set of signing and 15 to in their families, their friends that may have of that. so then of course that's the thing my ac is my bucket please. yeah, that's a very busy bucket. just so how do you plan on making us a running nation or running world because it's one thing to be inspired by you, but it's another thing to wake up in the morning and run yourself. i'm trying to tell people that so before you do anything, even spare you documented,

sandra. what about this, jen? this will behind us who are seeing any of the they don't have time. it's too busy the schedule. what do you say to the? there is nobody who is the same thing. so that is notice one screen facing before that inside of sponsibility, but no responsibility this time you just need to make time for it. yes. yeah. and stick with a time. oh my goodness. where you're taking notes cuz i sure was, and the control gets too much wisdom. that's why you're the best to wells that does it for us here at the 77 percent. remember to follow us on social media for more great content and inspirational stories like this. i'm sure you're all fired up, ready to go out there and pursue your gold. let me give you some music to motivate you on that journey. fire boy a demo and the smoke have the perfect message for you . shampoo in i live so and i'm off to the gym.

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