In this episode the host duo chat with the fittest man in the country! Kamande and Kigondu sit with the towering Emmanuel Mavala and pick gems from his expeditions around the world and life through sports. The legendary rugby player and strength and conditioning coach walks them through winning tides, plateau periods and lessons through transitions, tiers, training, the early grind and professional athlete experience. From his football days to his first rugby game, from tours with the Simbas to his unexpected boxing season, from different Kenyan rugby clubs to his international experience and so on - this episode follows his quests both on the field and the mind. A case study on the making of an exceptional athlete exploring the place of mental fortitude, passion, discipline, diet, rest and intentionality in the making of a champ. The episode explores dedication, entrepreneurship, cross-fit being ‘the father’ of all sports, the founding of 48Shred, the making of functional training regimes and great coaches, captains, cultures and working structures beyond the pitch.   ………………………………………… Emmanuel Mavala (IG: mavala_jr) is a capped rugby player, a high performance coach and the top ranked cross-fit athlete in the country. He is a cofounder of 48Shred fitness(IG: 48_shred), where he has focus on S&C training for Rugby, high level performance training, among other wellness ventures.   Brought to you by Prevail Presents Ltd.   EPISODE LINKS & Show notes   Ranked 1st in KE ’in the CrossFit Games (Fittest man in Kenya!!!), and 108th in Africa in 2023. More on the Poland experience Josh Chisanga BBB episode A bit on the Kenya Cup History Benjamin Ayimba in memorium More on protein synthesis More on athlete protein intake Five time CrossFit games champion, Mat Fraser 2023 World Rugby 15s Player of the year, Ardie Savea More on ethical hacking and pen testing