HNL Movement Podcast: Recent Episodes
Andrew Takata
Andrew Takata from HNL Movement discusses anything and everything related to optimizing human performance so that you can improve the quality of your life. Learn comprehensive ways to take care of your body, achieve better health, and elevate your performance so you can achieve your true potential. Andrew shares valuable information covering topics of rehab and injury prevention techniques, movement efficiency, strength and conditioning, and ways to create sustainable nutrition habits so that you can level up your performance in sports, daily activities, and life. He has over a decade of experience working with people of all ages, activity levels, training backgrounds, as well as helping people successfully return to activities following injury. Join Andrew and his passion to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to human performance. It will be a mix of interviews, great conversations, and solo episodes that you won’t want to miss. Hit subscribe, and get ready to optimize your human performance.
Athletes chase tightness like it’s a flexibility problem, but the truth is far more interesting — and way more useful. In this episode, Andrew breaks down why chronic “tight” muscles are almost never caused by short tissue, and why stretching only gives temporary relief. Tightness is a signal, not a diagnosis. It shows up when the body doesn’t trust the joint position, doesn’t have enough strength or stability in key ranges, or is getting noisy sensory input that forces the nervous system to lock things down. Instead of fighting the tension, you need to understand what it’s protecting you from.
Andrew explains the deeper drivers of tightness through the lens of biomechanics, stability, and somatosensory control. Weakness, poor joint mechanics, and compensatory patterns can all create a loop where certain muscles grip to stabilize things they shouldn’t be stabilizing. Add in inaccurate proprioception or poor movement variability, and the nervous system only tightens its guard. When the brain doesn’t feel safe, tension goes up — regardless of how much stretching you do.
This episode shows you what actually works: restoring joint position, improving local strength and force control, and training the nervous system to better sense and coordinate movement. When you upgrade position, stability, and sensory accuracy, tightness stops being a daily battle and starts becoming a rare signal you actually understand. Whether you’re an athlete tired of feeling tight or a coach looking to clean up movement quality, this will help you solve tightness at the root — not chase symptoms at the surface.
In this episode of the HNL Movement Podcast, Andrew dives into an important but often overlooked concept — that there are levels to movement efficiency and exercise technique. Just because you’re sweating or feeling fatigued doesn’t necessarily mean you’re improving performance. Andrew explains why athletes who move efficiently tend to make training look effortless, while those who rely on poor mechanics often mistake exhaustion for progress.
He breaks down how movement efficiency is a skill that develops through precision, control, and awareness — not just effort. By focusing on how you move rather than how much you do, you can extract far more from every rep, reduce compensations, and build strength and coordination that actually transfer to performance.
This episode is a reminder to stop chasing the sweat and start chasing quality. True progress happens when you pay attention to the details and refine your movement over time. Tune in to learn how improving your technique and efficiency can take your training and performance to the next level. Enjoy the episode!
In this powerful and honest conversation, Yancy shares his personal journey of learning how to coach—not just athletes, but his own kids. As a professional fighter, mentor, and father, he opens up about the unique challenges of balancing those roles and how his approach to coaching continues to evolve.
We dive deep into the heart of what it really means to coach: the balance between teaching, accountability, and connection. Yancy and Andrew discuss how the landscape of coaching has changed from the “follow the program or get out” mentality to one that encourages communication and mutual understanding. They explore how generational shifts, parenting styles, and life experiences shape the way people learn and respond to coaching.
Ultimately, this episode highlights that great coaching goes far beyond sets, reps, and technique. It’s about learning how to reach people where they’re at, challenge them to grow, and build trust over time. Whether you’re a coach, athlete, or parent, this conversation will help you reflect on how to foster more meaningful and effective coaching relationships.
In this short and reflective episode of the HNL Movement Podcast, Andrew shares an honest update on life, balance, and the ongoing pursuit of progress. With exciting projects and new opportunities on the horizon, he discusses the importance of slowing down just enough to focus on quality — both in training and in life. Just as great training isn’t about doing more, but doing things with purpose and consistency, Andrew emphasizes that true growth comes from staying intentional through all of life’s busy seasons.
He ties this message back to his core philosophy: that strength, conditioning, and health aren’t separate from life — they are life. Training teaches us patience, discipline, and the ability to keep showing up even when things get hectic. As the podcast shifts to a biweekly release for the coming weeks, this episode serves as a reminder to focus on what matters most, trust the process, and keep progressing one step at a time.
Tune in for a quick dose of perspective and inspiration to help you stay grounded, consistent, and motivated in your training, work, and everyday life. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into one of the most overlooked yet powerful aspects of training—weight distribution. How you distribute your weight during exercises determines how forces travel through your body, how strong you feel, and how effectively you can improve. From squats to deadlifts, push-ups, and even agility work, subtle shifts forward, backward, or into the wrong joints can completely change the mechanics of the movement and the stress on your body.
Andrew breaks down the biomechanics behind weight distribution in a simple and relatable way, sharing how balanced pressure through the midfoot and stable positioning can unlock more strength, protect your joints, and enhance long-term progress. He uses real-world examples and analogies that athletes and coaches can apply immediately to optimize training results.
If you want to move better, get stronger, and reduce injury risk, this episode will help you understand why details like weight distribution matter more than you think. Tune in and learn how small adjustments in your foundation can make a big difference in performance. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the importance of sticking with a program long enough to truly maximize your results. Too often, athletes and fitness enthusiasts move on from exercises or programs after only a few attempts, thinking they’ve already mastered them or searching for something new. Andrew explains why real progress takes time, repetition, and consistency, and how improvements often don’t reveal themselves until you’ve practiced something over and over again.
Throughout the episode, Andrew emphasizes finding the right balance between variety and consistency in training. While variety has its place to keep things engaging and challenging, the key to lasting progress comes from repeating and refining the fundamentals. He draws from relatable examples in both training and sport, showing how mastery and breakthroughs happen only when you commit to practicing with focus and intention over time.
This episode serves as a reminder to trust the process and be patient with your progress. The small refinements you make from one session to the next eventually add up to big results. Tune in to learn why sticking with your program, rather than constantly chasing novelty, is the real path to improving performance. Enjoy the episode!
In this episode of Yin and Yancy, Andrew and Yancy dive into the double-edged sword of information overload in today’s fitness and performance world. With endless tips, hacks, and advice at our fingertips, it’s easy to get distracted or overwhelmed instead of focusing on what really matters—being consistent and building a strong foundation. They discuss how too much information at the wrong time can become an obstacle rather than a tool for progress, especially for beginners who can’t yet fully apply or make sense of advanced strategies.
Through their conversation, they emphasize that there are no shortcuts to lasting success. Just knowing something isn’t enough—you need to experience it, apply it, and grow through the process. Andrew and Yancy share insights on why many so-called “hacks” promoted by influencers only work after years of doing the basics consistently. The key takeaway? Don’t chase quick fixes or get lost in the noise. Invest your time and energy into mastering the fundamentals, being consistent, and using information at the right place and time to support sustainable growth.
Tune in to this episode for a grounded reminder that true progress doesn’t come from shortcuts or information overload—it comes from steady effort, learning, and applying knowledge in ways that fit your current journey. Enjoy the episode!
In this short and practical episode of the HNL Movement Podcast, Andrew breaks down one of the most overlooked keys to eating well consistently — having enough nutritious options that fit your lifestyle, goals, and schedule. He explains why nutrition often becomes difficult when your choices are limited, and how expanding your “nutrition toolbox” gives you the flexibility and sustainability you need for long-term success.
Andrew shares simple strategies to build a variety of go-to meals and snacks you actually enjoy, from everyday staples at home to smart choices at fast food restaurants and on-the-go situations. He gives real-world examples of how even in busy, unpredictable environments, you can fuel your body with options that support your training, recovery, and overall health.
Whether you’re an athlete, coach, or just looking to improve your eating habits, this episode will help you reframe nutrition as a game of options, not restrictions. Start building your personal nutrition playbook today and see how much easier it becomes to stay consistent, energized, and performing at your best. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew breaks down a simple but powerful truth: the details matter more than you think. Whether you’re an athlete chasing performance goals or a coach trying to raise the standard, this short episode dives into how small actions — often overlooked — play a huge role in progress, injury prevention, and long-term development.
Andrew shares relatable examples from training sessions, warm-ups, and even life outside the gym to show how the “little things” compound over time. From setting up for a squat to how you focus between sets, these moments shape your results far more than most realize. You’ll also hear practical takeaways and analogies that drive home the importance of consistency, intention, and building habits rooted in quality.
If you’ve ever felt stuck despite working hard, this episode will help you zoom in and refocus on the areas that may be holding you back. Tune in to reframe your approach and start giving the small things the attention they deserve. Enjoy the episode!
In this episode of Yin and Yancy, Andrew and Yancy reflect on a powerful message inspired by a Denzel Washington clip: in life, you learn, you earn, and you return. This simple yet profound idea sparked a deeper conversation about personal growth, experience, and how we pass on what we’ve gained—whether in our families, careers, or communities. Yancy shares how this perspective shows up in his own journey as a father, while Andrew explores the role this plays in coaching, mentorship, and the influence we have on the next generation.
Together, they unpack how our life experiences—good or bad—shape what we “return” to the world. The two also explore how learning and earning aren’t just about personal gain, but about growing the wisdom and awareness to pay things forward in meaningful ways. As coaches, parents, and leaders, it’s important to recognize what habits, values, and perspectives are worth passing down—and which ones we can improve for those who come after us. This episode is a powerful reminder that how we choose to return what we've learned and earned can create lasting impact. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into an often overlooked but essential concept for upper body performance and long-term shoulder health — scapulothoracic function. While most people are quick to focus on rotator cuff strengthening, the real foundation lies in how well the scapula can stabilize and move over the rib cage. Andrew explains how the scapulothoracic joint isn't a true joint in the traditional sense — it has no bony or ligamentous connections — and relies entirely on muscular control to provide stability.
Through years of clinical and coaching experience, Andrew has seen firsthand how a lack of scapular stability leads to poor shoulder mechanics, compensations, and decreased performance. He breaks down how the scapula sets the stage for the rotator cuff to function effectively, using relatable analogies and real-world examples to illustrate the importance of training the full shoulder girdle system. Whether you’re an athlete, coach, or clinician, this episode will help you reframe your approach to shoulder health and optimize how you train the upper body. Enjoy the episode!
In this quick solo episode of the HNL Movement Podcast, Andrew dives into a crucial yet often overlooked concept: you can’t undo how your body responds to training. Once you’ve pushed past your body’s capacity, no amount of recovery tools—massage guns, cold plunges, compression sleeves—can erase the effects of excessive training. Whether it’s extreme fatigue, soreness, tightness, or injury, these responses are the result of doing too much, too soon, and too often.
Andrew uses a powerful analogy—training is like cooking. Once you add too much of something, you can’t take it out. You now have to deal with what’s already in the system. The same goes for training volume and intensity. Rather than trying to fix mistakes after the fact, it’s far more effective to design your training with the right “dose” from the beginning. This episode is a reminder to be intentional with how you train and to respect your body’s need for balance between stress and recovery.
Tune in for a grounded, honest message about why smart programming will always beat reactive recovery. If you're chasing long-term progress, this short episode delivers a perspective that will help you train smarter and avoid setbacks. Enjoy the episode!
In this episode of Yin and Yancy, Andrew and Yancy explore the delicate balance between cautiousness and confidence, both in life and in training. Yancy reflects on a moment with his child learning to navigate stairs—how initial caution gradually gave way to confidence, and how that same shift happens in all of us. It’s a powerful metaphor for training, growth, and being mindful of how we carry ourselves through each phase of learning and performance.
The conversation dives into how overconfidence can sometimes lead us to overlook small but important details, especially in strength and conditioning. When we’ve done something repeatedly, we tend to get lax—technique slips, compensations creep in, and progress starts to stall. The key message here is to stay intentional. Confidence is essential to execute, but caution and mindfulness are what help us keep refining. Whether you're a parent, athlete, or coach, this episode offers a powerful reminder to stay present and open to growth, no matter how experienced you become. Enjoy the episode!
In this short but impactful solo episode, Andrew dives into a common misconception in training: that more is always better. If you—or someone you know—are training hard 6–7 days a week but not seeing the progress you expect, this episode is for you. Andrew explains why piling on more volume or sessions can actually stall your progress, especially when recovery and quality are overlooked.
He breaks down the principles of general adaptation and supercompensation, reminding us that adaptation only happens when training is paired with adequate recovery. In today’s world of well-rounded training programs, adding more often leads to redundancy and overlapping stressors that the body can’t effectively adapt to. The solution? Focus on quality over quantity and make sure every session has purpose.
Whether you're an athlete, coach, or serious about performance, this episode challenges you to reframe how you approach your workload. Progress doesn’t come from doing more—it comes from doing better and recovering smarter. Tune in to hear Andrew’s insights and apply them to elevate your training game. Enjoy the episode!
In this solo episode of the HNL Movement Podcast, Andrew breaks down an important concept from David Epstein’s The Sports Gene: the interplay between your starting point—your baseline—and how well you respond to training. Whether you're an athlete, coach, or just someone trying to make progress in your fitness journey, understanding where you fall on this spectrum can bring clarity, motivation, and smarter training decisions.
Andrew walks through the four combinations of baseline and responsiveness—low/low, low/high, high/low, and high/high—sharing insights on how society typically labels each group. From the underdog “most improved” athlete to the so-called “wasted talent,” he challenges these stereotypes and reminds us that everyone progresses differently. The takeaway? Use this framework as a tool for perspective, not an excuse.
Ultimately, your baseline and response rate don’t determine your ceiling—they simply shape the path you’ll take. This episode is a powerful reminder that consistency, mindset, and intelligent training are still the biggest drivers of long-term growth. Tune in for a quick, insightful perspective that will change how you view progress in training and performance. Enjoy the episode!
In this engaging episode of the HNL Movement Podcast, Andrew sits down with Blake Parado, the owner of Parado Power, to discuss his inspiring journey into the fitness world and his approach to training. Blake shares his background growing up in Manoa Valley, where he played multiple sports like baseball, soccer, and basketball. He explains how his early experiences with strength training shaped his understanding of physical development and led him to pursue a career in fitness and personal training.
Blake walks us through his career, from his days as an athlete to eventually becoming a personal trainer and opening his own gym. With a foundation in kinesiology and a passion for powerlifting, Blake emphasizes the importance of making fitness accessible and enjoyable for everyone—especially those who don't typically enjoy the gym. He reflects on the challenges of entrepreneurship, the hard work involved in building Parado Power, and the ongoing growth of his business, even through the hurdles of COVID-19. Blake also shares how his gym’s core demographic—working professionals and older adults—have benefited from his functional training approach, proving that fitness can be efficient, effective, and enjoyable.
This episode is packed with insights for aspiring trainers, business owners, and anyone looking to build functional strength while making fitness a sustainable and enjoyable part of their lifestyle. Tune in to hear Blake's journey and his approach to helping others improve their fitness in a meaningful and accessible way. Enjoy the episode!
Website: paradopower.com
Instagram: @paradopower
In this episode of the HNL Movement Podcast, Andrew takes a deep dive into the challenges coaches face when working with athletes at different stages of experience. For beginner athletes, the technical aspects of strength and conditioning may be straightforward, but the real challenge lies in communication—how to teach, connect, and help them understand the fundamentals without much reference point. It’s about getting them to embrace the basics and guiding them to move efficiently, which requires patience, creativity, and the ability to simplify complex concepts.
As athletes progress and gain experience, the technical aspects of training become easier to grasp. The challenge then shifts towards refinement—helping athletes improve subtle details in their movement patterns, strength development, and training. For elite athletes, the communication becomes less about basic instruction and more about fine-tuning technique, improving efficiency, and addressing the nuanced aspects of performance. Like working on a high-performance car, it requires a more advanced understanding and a keen eye to get every detail right.
Join Andrew for a compelling conversation on how coaching evolves with the experience of your athletes and how communication and technical expertise shift accordingly. Whether you’re coaching beginners or elite athletes, understanding where they are in their journey allows you to deliver more effective training and maximize their potential. Enjoy the episode!
In this quick but insightful episode of the HNL Movement Podcast, Andrew breaks down three essential concepts to improve your nutrition for performance. He focuses on simple, actionable steps to help athletes and fitness enthusiasts optimize their food choices and build sustainable habits that enhance both health and performance. Whether you’re just starting your nutrition journey or looking to refine your approach, this episode provides a solid foundation for success.
Andrew discusses the importance of developing a healthy relationship with food, shifting the focus from restrictive diets to balanced, nourishing meals. He emphasizes the value of prioritizing nutrient-dense foods over calorie counting, and how consistency and sustainability are key to long-term progress. Through practical tips and mindset shifts, Andrew shows how small, sustainable changes in your eating habits can lead to significant improvements in your performance, recovery, and overall health. Tune in to learn how to make nutrition work for you in the long run, not just the short-term. Enjoy the episode!
In this thought-provoking episode of Yin and Yancy, Andrew and Yancy explore the power of perspective and how seeing things from different angles can transform our understanding and progress. Yancy shares a powerful analogy, using his daughter’s new ability to crawl and discover hidden objects on the ground—things they had been searching for from a higher vantage point. This serves as a metaphor for how we, as adults, often view life from our fixed perspectives and miss opportunities to understand things from others’ viewpoints.
The conversation flows into how we can apply this shift in perspective to personal growth, sports, and life. Whether it’s a referee’s review in a game or learning from new experiences, broadening our horizons allows us to challenge our own assumptions and gain more comprehensive insights. They discuss the importance of understanding others' perspectives, respecting differing views, and using this awareness to continuously evolve. As they reflect on their Yin and Yancy series, they highlight how mutual growth comes from blending perspectives and pushing each other forward. Tune in to explore how widening your perspective can lead to deeper understanding and better progress in every area of life. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew delves into the art of exercise selection, offering a fresh perspective on how to sift through the countless exercise variations and choose the right ones to achieve your training goals. Drawing an engaging analogy to cooking, Andrew explains how selecting the right exercises is like choosing the right ingredients for a meal. It’s not just about picking exercises at random but understanding their purpose, how they serve your goals, and how you can tweak them to optimize performance.
Andrew stresses the importance of building a core set of exercises that you master and implement with precision. You don’t need an endless list of exercises—just the right ones, with purpose behind each movement. He also discusses how variations in tempo, equipment, and movement methods can make a big impact on the effectiveness of an exercise. Tune in to learn how to select and apply exercises with intention to elevate your training and make the most of your efforts, with every move serving a specific function in your long-term progress. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the use of weight belts in training and why athletes outside of powerlifting should reconsider their reliance on them. While weight belts can provide external support during maximal strength lifts, they can prevent athletes from developing the internal core stability needed for real-life sports movements. Andrew explains how athletes should focus on building strength through proper bracing, breathing, and core activation rather than relying on an external aid like a belt, which could ultimately hinder their progress.
Throughout the episode, Andrew shares insights on why relying on weight belts can mask core weaknesses, impede proper breathing and bracing techniques, and ultimately limit the functional strength athletes need for performance. Using examples from football and other sports, he highlights how many athletes train without belts, focusing on technique and building real core strength. If you're looking to improve your performance in the gym and your sport, this episode provides key insights on how to train smarter and more effectively by developing your internal strength rather than relying on external crutches. Enjoy the episode!
In this episode of Yin and Yancy, Andrew and Yancy discuss the power of perseverance, particularly when it comes to pushing through tough days and doing what needs to be done, even when motivation is low. They explore the importance of having non-negotiables—those habits and routines that remain consistent, regardless of how you feel. By emphasizing the need to show up and perform even on difficult days, they highlight how consistency, even in adversity, builds long-term success.
Throughout the episode, they stress that your "bad days" often set the floor for your true potential. It's not about perfection, but about raising your baseline performance on those harder days. They also dive into how remembering your reasons why can serve as a powerful motivator, pushing you through obstacles. If you're struggling to stay consistent or find the energy to push forward, this episode will offer valuable insights on how to reframe your mindset, stay committed, and ultimately grow stronger. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the crucial topic of stepping outside your comfort zone in training. Many athletes and fitness enthusiasts find themselves sticking to what’s familiar, avoiding the discomfort that comes with challenging areas of their training. But true growth happens when you embrace those uncomfortable moments and push through them. Andrew explains how recognizing and working on your weaknesses, whether it’s refining technique, improving mobility, or mastering a difficult movement, is the key to getting better and improving performance.
The episode emphasizes that growth doesn’t happen overnight and is not just about adding more weight or volume. It’s about consistently putting in the effort, working on the small details, and improving every single day. Andrew encourages listeners to stop avoiding discomfort and start looking at it as an opportunity to improve. Tune in for actionable tips and insights that will help you break through barriers, get out of your comfort zone, and see real progress in your training. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the pros and cons of bilateral versus unilateral exercises and why incorporating both into your routine is essential for maximizing strength and performance. While bilateral exercises like squats and deadlifts help build overall strength and power, unilateral movements, such as single-leg squats and lunges, are crucial for addressing imbalances, improving core stability, and promoting more functional movement. Andrew highlights how each type of exercise serves a unique purpose in training, and when combined, they provide a well-rounded approach to movement efficiency and injury prevention.
Throughout the episode, Andrew provides actionable insights on how to incorporate both types of exercises effectively into your routine. Whether you’re trying to build more strength, improve balance, or prevent injury, integrating bilateral and unilateral movements will help you become a more balanced, stronger athlete. Tune in to learn how to make the most of your training and develop a stronger, more functional body. Enjoy the episode!
In this episode of Yin and Yancy, Yancy reflects on a powerful moment during his last fight, when an interviewer asked him, "Why do you do what you do?" This question sparked a deeper appreciation for the incredible support system he has—his family, friends, and loved ones—who allow him to pursue his passion for fighting. Despite not winning his last fight, Yancy focuses on the lessons he can take from the experience rather than dwelling on the loss. He emphasizes how important it is to not take losses home but to bring the lessons learned into his daily life, using them to fuel growth and improvement.
Throughout the conversation, Yancy shares how his perspective has evolved, especially in times of adversity. He reminds himself to be grateful for what he has achieved and to stay humble, always remembering the moments when he first wanted what he now has. Both Yancy and Andrew dive into the concept of choosing to learn from hard times, avoiding a victim mentality, and holding themselves accountable for their actions. This episode offers valuable insights on using challenges as opportunities for growth, staying grateful, and trusting the process as we continue to push forward in life and training. Tune in for this inspiring conversation on resilience and the power of perspective. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the powerful concept that everything we do has a cause and effect, especially when it comes to training, mindset, and performance. Whether it’s your form during a workout, your approach to nutrition, or how you show up mentally, each action leads to a ripple effect—either beneficial or detrimental to your progress. Andrew explains how small actions, like correcting your posture or focusing on mobility, can create big improvements, while overlooking details can set you back, causing compensations, inefficiencies, and even injury.
Throughout the episode, Andrew challenges listeners to reflect on their habits and mindset, urging them to take responsibility for the causes they’re creating through their actions. By paying attention to the smaller aspects of training, form, and recovery, athletes can maximize their results and avoid the negative effects of bad habits. Tune in for actionable insights on how to harness the cause-and-effect principle to fuel long-term success in your performance, health, and fitness journey.
In this episode of the HNL Movement Podcast, Andrew discusses the importance of going beyond just following a workout program and expecting automatic results. Training is not a one-size-fits-all formula; it’s about the effort, intention, and mindset you bring to each session. While progress is often measured in physical gains, true growth comes from refining technique, improving mental resilience, and staying curious about your progress. Andrew dives into the critical elements that make training successful—learning, self-awareness, and embracing the challenge of consistent improvement.
Rather than focusing solely on lifting heavier weights or achieving perfect numbers, Andrew emphasizes the importance of showing up with the right attitude. Every workout is an opportunity to learn more about your body, whether it’s refining a movement, building mental toughness, or adjusting your approach. Training is about being a student of your body and constantly evolving—there’s always room for improvement. Tune in for a fresh perspective on how to approach your training to maximize results and foster a deeper connection to your fitness journey. Enjoy the episode!
In this engaging episode of the HNL Movement Podcast, Andrew sits down with Anthony Sinacore, Vice President of North America for VALD, to dive into the rapidly evolving world of sports science, objective testing, and performance metrics. Anthony shares his journey from growing up in St. Louis, MO, to finding his passion for physical therapy and eventually moving into the cutting-edge field of sports science. He discusses his early career in athletic training, experiences in physical therapy, and how his work in clinical assessment and testing led him to VALD, a company revolutionizing performance tracking and assessment.
Throughout the conversation, Anthony highlights how the integration of sports science, biomechanics, mental health, and other disciplines is enhancing athlete performance and recovery. He explains how VALD’s tools, such as the Nord Board, Force Frame, and Force Decks, are making it easier for practitioners to gather and analyze data in real-world athletic settings. Anthony provides valuable insights into the practical application of these tools and how they help athletes, coaches, and clinicians make data-driven decisions to improve performance. This episode offers a deep dive into the future of sports science, the power of data, and how emerging technologies are transforming the way we approach athletic development. Listen in and enjoy the episode!
IG: @anthonysinacore @vald_performance
Email: a.sinacore@vald.com
In this episode of the HNL Movement Podcast, Andrew dives into the art of setting meaningful, sustainable goals that align with your personal values. With the new year often prompting resolutions, Andrew challenges the common trend of setting goals based on societal pressures or external expectations, such as losing weight or looking a certain way. Instead, he emphasizes the importance of aligning your goals with what truly matters to you—whether it’s health, longevity, performance, or personal growth. By connecting your aspirations to your core values, you create a deeper sense of purpose and intrinsic motivation that will help you stay committed long-term.
Throughout the episode, Andrew shares practical steps for setting realistic and achievable goals that resonate with your values. He reintroduces the powerful 5 Whys exercise, a simple yet effective tool to uncover the underlying reasons driving your goals. He also stresses the importance of taking small, incremental actions rather than trying to overhaul everything at once, referencing lessons from the book Atomic Habits. This episode serves as a reminder that true, lasting progress comes from consistent, value-driven efforts, not drastic changes or fleeting resolutions. Tune in for actionable insights that will help you set goals you can stay committed to and ultimately achieve. Enjoy the episode!
In this motivating episode of the HNL Movement Podcast, Andrew delves into the powerful mindset shift inspired by a recent post by The Rock: “You don’t have to do it, you get to do it.” He explores how reframing training and health from an obligation to a privilege can transform your perspective, making fitness more enjoyable and sustainable. By examining the mental barriers that often hold us back, Andrew shows how shifting our mindset can enhance motivation and consistency, leading to better results in the long term.
Throughout the episode, Andrew challenges listeners to reflect on their relationship with training, especially when faced with challenges or tough days. He emphasizes that fitness isn’t just about showing up; it’s about appreciating the opportunity to improve and grow, even when the process gets tough. By taking action now, and focusing on the benefits of training, rather than waiting for the “right time,” athletes can build the resilience and mental strength needed to stay consistent. Tune in to gain a fresh perspective on how small mindset shifts can make a big impact on your progress and motivation. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew sits down with Garvin Tsuji, a seasoned athletic trainer and long-time advocate for the profession. Garvin takes us on a journey from his childhood in Mililani, where he played soccer and baseball, to his current role in athletic training and education. He reflects on the days when resources for strength and conditioning were limited and how unstructured outdoor activities like playing on monkey bars, biking, and running in the sand helped build athletic strength long before modern training regimens became widespread.
Garvin shares his unique career path, detailing his shift from business and travel industry management to athletic training despite initial resistance from his parents. He discusses the challenges he faced early in his career, especially while establishing the athletic training program at Radford High School, where he was the sole trainer for ten years. His dedication to the profession helped build awareness of the importance of athletic trainers in high schools, pushing for more resources and positions. Garvin’s passion for teaching, service, and giving back to the athletic training community shines through as he encourages younger generations to embrace the profession’s evolving landscape. Tune in for a conversation full of insight, inspiration, and real-world experiences that show the value of perseverance and dedication in both life and work. Enjoy the episode!
In this final episode of 2024, ending with another Yin and Yancy episode, Andrew and Yancy dive deep into the topic of New Year’s resolutions and why they may not be the best approach for lasting change. Yancy shares a refreshing perspective, asking why we need to wait for the Earth to make its full rotation before we start working toward the things we want to achieve. For him, motivation doesn’t come from a calendar date—it’s about taking action now, not waiting for an arbitrary day on the calendar to make a change.
Throughout the conversation, Yancy emphasizes the importance of living in the moment and appreciating what we can do today. He challenges listeners to think small and move small, as incremental progress is often the most sustainable. Rather than waiting for the next year, Yancy advocates for making resolutions in the present, focusing on the daily habits and consistent efforts that lead to long-term success. This episode serves as a reminder that every day counts in your pursuit of goals, and the key to achieving them is to start now—no waiting necessary. Tune in to this thoughtful and inspiring episode to jumpstart your journey toward consistent improvement heading into 2025 and beyond! Happy Holidays and enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the often misunderstood topic of pronation and its crucial role in movement and performance. He explains that prontation itself is not bad—it's essential for force absorption and efficient movement, but overpronation can lead to alignment issues, strain, and injury. With a detailed look at the mechanics of foot and ankle movement, Andrew highlights how pronation influences everything from your knee mechanics to your hips and even your pelvis.
Throughout the episode, Andrew shares actionable tips to improve foot function and enhance lower extremity performance, from controlling your arch during exercises to strengthening your ankle and hip mobility. By understanding and managing pronation, athletes can reduce injury risks, improve strength, and maximize performance. Tune in for insights on how improving your foot mechanics can make a big difference in your overall movement efficiency and injury prevention strategy. Enjoy the episode!
In this holiday-themed episode of the HNL Movement Podcast, Andrew dives into the challenge of staying consistent with your fitness routine during the busy holiday season. He highlights how our habits during the holidays can reflect the long-term patterns we've established throughout the year. Whether it's squeezing in quick workouts or managing holiday stress, the key is to see these moments as opportunities to maintain the momentum you've built in your training, rather than falling off track.
Andrew shares actionable strategies to stay on course with your performance goals while navigating the holiday season. From prioritizing time for movement, even if it's just short bursts, to maintaining healthy eating habits in the face of seasonal indulgence, this episode is packed with practical tips that will keep you on the path to progress. Tune in for expert advice on how to use this busy time to reinforce your habits, stay consistent, and keep making strides toward your long-term fitness goals, no matter the season. Enjoy the episode!
In another thought-provoking episode of Yin and Yancy, Andrew and Yancy dive into the topic of addressing your weaknesses—both physical and mental—and the importance of embracing them as part of the growth process. Yancy kicks things off with a humorous question: If you punched yourself in the stomach as hard as you could and it hurt, does that make you weak or strong? A fun way to segway into the concept that we all have weaknesses, but it's how we approach them that shapes our progress.
The conversation shifts to the common tendency of focusing on strengths, whether it's in training or life. Many people gravitate towards what they're good at or feel comfortable with, often due to external pressures or the fear of appearing weak. However, as Yancy and Andrew discuss, the key to continuous improvement lies in acknowledging and working on your weaknesses. With the right training plan, a supportive coach, and a mindset of growth, pushing yourself out of your comfort zone is the real path to progress. This episode highlights how consistency, efficiency, and embracing the struggle are essential components of building long-term success in health, sports, and performance. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into how intermediate and advanced athletes can maximize their strength gains through smarter training. He highlights the importance of mental effort, neural activation, and full-range movements in building strength, all while avoiding common pitfalls like fatigue-induced limitations and the over-emphasis on just adding more weight.
Andrew explains that strength isn’t just about lifting heavy loads; it’s about smartly activating the right muscle fibers, ensuring proper technique, and balancing both external and internal loads. He emphasizes how the right combination of external load (the weight you lift) and internal load (how your body adapts and responds) is crucial for long-term progress. By focusing on effective training methods, enhancing motor drive, strategically applying progressive overload, optimizing recovery, and periodizing your training, you can avoid overtraining and maximize your strength potential. Tune in to learn practical tips for training smarter, improving your performance, and maximizing your strength gains over time. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew delves into the often-overlooked connection between nutrition and sleep, and how they work together to optimize athletic performance and recovery. He highlights how poor sleep can drive athletes to reach for caffeine or energy drinks first thing in the morning, creating a cycle that can hinder progress. Throughout the episode, Andrew explains the impact of meal timing on circadian rhythms and how small adjustments to when and what you eat can support better sleep and, ultimately, better performance.
With practical strategies in mind, Andrew emphasizes the importance of establishing a regular meal schedule, particularly focusing on the benefits of a balanced breakfast and an earlier, balanced dinner. He also touches on how optimizing these areas can synchronize your body’s internal clock, leading to improved metabolic function and sleep quality. This episode serves as a helpful guide to understanding the vital role nutrition and sleep play in enhancing your athletic potential. Tune in for actionable tips to refine your routine and support your body’s natural rhythms for better performance and recovery. Enjoy the episode!
In this refreshing episode of Yin and Yancy, Andrew and Yancy dive into the critical topic of hydration and its profound impact on recovery and athletic performance. Yancy shares his favorite recent post-workout blend of watermelon and coconut water, highlighting the natural electrolytes found in fruits and their role in rehydrating the body after intense activity. Together, they explore how hydration is not just about drinking water; it’s about restoring the body's water and electrolyte balance to ensure optimal function.
Andrew emphasizes the importance of a balanced meal rich in whole foods consumed within 1-2 hours post-workout to enhance hydration and recovery further. They discuss how every aspect of our diet, from the foods we eat to the supplements we take and even caffeine consumption, plays a significant role in our hydration status. This episode serves as a quick and thorough guide to understanding how to effectively hydrate and the balance required to support athletic endeavors. Tune in to discover practical hydration strategies that will help elevate your performance and recovery. Enjoy the episode!
In this engaging episode of the HNL Movement Podcast, Andrew explores the crucial balance between maintaining consistency in training and avoiding burnout. Drawing an analogy to cultivating a garden, he illustrates how both processes require patience, attention, and ongoing effort to thrive. As athletes and fitness enthusiasts, it's essential to recognize the signs of burnout and understand its underlying mechanisms, such as emotional fatigue and decreased motivation, to ensure sustainable progress.
Throughout the episode, Andrew provides practical strategies for fostering a positive mindset while embracing the monotony that often accompanies training. He emphasizes the importance of recovery, tuning into your body, and celebrating small wins, all of which play a significant role in sustaining long-term motivation. By incorporating enjoyable elements into training routines and utilizing techniques like the 5-whys, listeners can uncover deeper motivations and create a more fulfilling training experience.
Join Andrew as he encourages you to assess your training habits and make mindful adjustments that promote consistency without compromising well-being. This episode serves as a valuable reminder that true progress is built on a solid foundation of patience, self-awareness, and intrinsic motivation. Tune in to discover how to cultivate a thriving training routine that leads to lasting success. Enjoy the episode!
In this motivating episode of the HNL Movement Podcast, Andrew explores the essential concept of finding your "why" as a driving force behind motivation and performance. He reflects on how understanding personal motivations can provide clarity and resilience, especially during challenging times. Drawing from his experiences, Andrew emphasizes the importance of reframing challenges as opportunities for growth, helping listeners to trust the process and stay committed to their journey.
Andrew introduces the 5-Whys technique as a practical tool for uncovering deeper layers of motivation. By continually asking "why," listeners can gain insight into their core values and aspirations, allowing them to align their actions with their true intentions. Throughout the episode, Andrew encourages a perspective shift that recognizes the significance of daily efforts and small victories, reinforcing that the journey itself is just as valuable as the end goal. Tune in for an insightful discussion that will inspire you to delve deeper into your motivations and enhance your approach to training and personal growth. Enjoy the episode!
In this engaging episode of Yin and Yancy, Andrew and Yancy dive deep into the often overlooked topic of foot and ankle function, exploring its critical role in athletic performance. Yancy reflects on his personal journey of realization regarding the importance of being aware of footwork and the foundational connection to the ground. He emphasizes that this connection is essential not only in strength and conditioning but also in warm-ups, drills, and sparring, shaping how the body moves and performs.
Throughout their conversation, Andrew and Yancy highlight how developing good movements from the ground up is key to preventing compensations and muscular imbalances that can arise from dysfunction in the feet and ankles. Andrew stresses the necessity of addressing these areas from a young age, as neglect can lead to more significant problems later in an athlete's career. The episode serves as a reminder for listeners to prioritize their foot and ankle health, as improving the interaction between their feet and the ground can significantly enhance their weight-bearing activities, sports performance, and overall quality of movement. Tune in for practical insights that can transform how you approach your training and athletic endeavors!
In this thought-provoking episode of the HNL Movement Podcast, Andrew examines a common misconception in training and productivity: the belief that more time spent alone or more repetitions will automatically yield better results. Drawing an analogy to a student who studies excessively without taking breaks, Andrew highlights how overemphasis on quantity can lead to diminishing returns, ultimately impacting performance and development.
Throughout the episode, Andrew discusses the importance of balancing time and focus in training. He emphasizes that excessive time spent on a single activity can detract from other vital aspects, such as recovery and skill development. By prioritizing quality over quantity, Andrew urges listeners to be mindful of their training habits, noting that poorly executed repetitions can reinforce bad habits and hinder progress. He offers strategic tips for effective training, including the necessity of incorporating feedback, setting specific goals, and understanding the critical role of rest and recovery.
As the episode concludes, Andrew encourages listeners to reflect on their training approaches and consider how they can improve their effectiveness by focusing on quality and balance rather than merely increasing time spent alone. Join him for this insightful discussion and learn how to optimize your training for better results. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew explores the vital role of active recovery in the year-round athletic journey. Drawing from his recent experience of navigating a busy schedule, he emphasizes that life’s demands can shift priorities, making it crucial to recognize the benefits of stepping back and allowing the body to recover. Andrew discusses how active recovery serves as a critical phase in athletic training, particularly after the competitive season, where athletes can address tightness and fatigue while setting the stage for off-season strength and conditioning.
Throughout the episode, Andrew breaks down the different training phases, including in-season, after-season, and off-season, highlighting how each phase requires tailored approaches to recovery and training priorities. He offers practical tips on how to integrate active recovery effectively, emphasizing that taking time to recover not only enhances physical health but also supports mental rejuvenation. By focusing on activities that promote recovery, athletes can prepare themselves for the demands of the next season while fostering a sustainable approach to training. Tune in to gain insights into optimizing your recovery practices for long-term athletic success. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew tackles a crucial yet often overlooked aspect of training: addressing and improving weaknesses rather than working around them. Using the analogy of a car that neglects routine maintenance, Andrew illustrates how avoiding exercises that highlight issues, such as knee pain or patellar tendonitis, can lead to more significant problems down the road. By addressing these deficits directly, you can prevent further deconditioning and enhance overall performance.
Andrew emphasizes the importance of increasing your capacity to handle physical demands rather than avoiding them altogether. He provides practical tips for incorporating exercises that address weaknesses into your training routine, highlighting how this approach can lead to better movement quality, improved performance, and reduced injury risk. Tune in to understand why confronting and improving weaknesses is essential for long-term athletic success and how to adjust your training for optimal results. Enjoy the episode!
In this thought-provoking episode of Yin and Yancy, Andrew and Yancy delve into a crucial aspect of personal and athletic development: the role of intrinsic motivation and the importance of focusing on self-improvement rather than seeking external validation. They discuss how the hardest workers are often those who stay driven by their own passion and goals, rather than waiting for external rewards or recognition.
Andrew and Yancy emphasize that true progress and reaching your potential come from an internal drive to improve and excel. They highlight the significance of concentrating on the things you can control, aligning your actions with your personal goals, and trusting the process without getting bogged down by the need for validation from others. This episode serves as a powerful reminder to keep pushing forward based on your intrinsic motivation, maintaining focus on personal growth, and staying committed even when external rewards are not forthcoming. Tune in to gain valuable insights into harnessing your inner drive and staying motivated on your journey to achieving your best. Enjoy the episode!
In this thought-provoking episode of the HNL Movement Podcast, Andrew explores the multifactorial nature of human performance, drawing insights from David Epstein’s acclaimed book, "The Sports Gene." Andrew delves into how athletic excellence is shaped not just by strength and conditioning, nutrition, and recovery, but also by an intricate web of factors including genetics, environment, and individual experiences. He highlights how understanding these complexities can help athletes focus their efforts on what truly matters for optimal performance.
Throughout the episode, Andrew emphasizes the importance of identifying and prioritizing the factors that most significantly impact your performance. By recognizing the multifaceted nature of human potential, listeners can avoid wasting their bandwidth on ineffective strategies and instead concentrate on personalized approaches that align with their unique strengths and needs. Tune in to gain a deeper understanding of the factors influencing your performance and how to channel your efforts more effectively to achieve your goals. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew explores the crucial role of consistent preparation in achieving peak performance. Drawing a parallel to preparing for a major exam or job interview, Andrew underscores that success stems from ongoing, unseen efforts rather than last-minute cramming. He delves into how building a solid foundation through daily habits and routines not only boosts confidence and reduces anxiety but also ensures you're truly ready when opportunities arise.
Throughout the episode, Andrew highlights the importance of developing effective habits and the impact of consistent preparation on performance outcomes. He shares practical tips for incorporating preparation into your daily life and offers real-life examples of how sustained effort has led to success across various fields. Tune in to learn how focusing on preparation rather than quick fixes can enhance your performance and set you up for long-term success. Enjoy the episode!
In the latest episode of Yin and Yancy, Andrew and Yancy delve into the concept of "training smart" as it pertains to maintaining and improving functional capacity with age. Yancy shares insights on how his training approach has evolved over time, emphasizing the importance of recovery, consistency, and smart progression. They discuss how training consistently and understanding the nuances of effective exercise can help individuals stay active and achieve their goals, regardless of age.
Throughout the episode, Andrew and Yancy stress that age should not be an excuse for diminished performance or lack of progress. Instead, they highlight the value of adapting training strategies to fit individual needs and capabilities. By focusing on smart training practices and maintaining consistency, you can continue to accomplish impressive feats and enhance your functional capacity. Tune in to gain valuable advice on how to train intelligently and achieve your goals, no matter where you are in your fitness journey. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew delves into an often-overlooked aspect of movement and performance: the importance of controlling pelvis movement on the femur. While much focus in strength and conditioning is placed on lower extremity alignment, Andrew highlights why considering the interaction between the pelvis and femur is crucial for optimizing movement efficiency and reducing injury risk.
Throughout the episode, Andrew explains how the position and movement of the pelvis can significantly impact the lower extremity function, the entire kinetic chain, and overall biomechanics. He provides practical tips for improving pelvis-femur alignment, emphasizing the importance of lumbo-pelvic positioning, dynamic movement drills, and the integrated role of core and hip muscles. This episode serves as a valuable reminder of the foundational principles that underpin effective movement and performance. Tune in to refine your approach to lower extremity function and enhance your training outcomes. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew delves into the often-overlooked aspect of performance training: deceleration. While much focus is placed on force production and power generation, Andrew highlights the critical role of deceleration in both performance and injury prevention. Drawing an analogy to high-performance cars that require robust braking systems to complement their acceleration, he explains how our bodies, too, need to master the art of absorbing and controlling force to operate at peak efficiency.
Throughout the episode, Andrew explores the key elements of effective deceleration training, emphasizing the importance of both absorbing force smoothly and executing quick, precise stops. He discusses how a well-developed ability to decelerate not only enhances athletic performance but also helps prevent injuries by enabling better control and stability during dynamic movements. Tune in to understand how integrating deceleration exercises into your routine can elevate your overall training and maintain a higher level of functional capability. Enjoy the episode!
In the latest episode of Yin and Yancy, Andrew and Yancy delve into a critical yet often neglected aspect of physical health: posture. Yancy shares keen observations on how posture naturally declines with age, influenced by factors such as strength, stability, and activity levels. They explore the profound impact of gravity on our musculoskeletal system, underscoring how lack of muscular training can weaken our ability to resist its downward pull over time.
Throughout the episode, Andrew and Yancy emphasize the importance of consistent physical maintenance and mindful movement to preserve optimal posture and overall health. They highlight how maintaining muscular strength and stability can raise the threshold at which our posture begins to falter, offering practical insights into integrating effective posture-enhancing practices into daily routines. This episode serves as a compelling reminder of the lifelong benefits of proactive body maintenance and the role it plays in sustaining functional mobility and vitality. Tune in to this Yin and Yancy episode to gain valuable insights into optimizing your posture and enhancing your overall well-being. Enjoy the episode!
Join Andrew in this enlightening episode of the HNL Movement Podcast as he explores a fundamental yet often overlooked aspect of athletic performance: the significance of starting position or set-up. Andrew emphasizes how the initial moments of any movement or athletic endeavor lay the groundwork for success. He delves into the nuances of set-up, including posture, alignment, tension, and mental focus, highlighting how these elements significantly influence execution and performance outcomes across various sports and activities.
Throughout the episode, Andrew underscores the challenges athletes face when trying to make adjustments mid-movement due to poor initial set-up. He illustrates with practical examples from sports like golf, basketball, and football, where mastering the starting position translates into improved performance and reduced injury risk. By stressing the consistency and fundamental nature of proper set-up, Andrew empowers listeners to prioritize precision and intent from the onset of all exercises and movements in training. This episode serves as a reminder of the foundational principles that underpin athletic excellence and invites listeners to refine their approach to movement for optimal results. Tune in and elevate your understanding of how starting position shapes athletic performance. Enjoy this episode!
In this thought-provoking episode of the HNL Movement Podcast, Andrew dives into the intricacies of athletic performance in an era dominated by social media and endless fitness content. He addresses the prevalent trend where flashy and advanced techniques often overshadow the importance of mastering fundamentals and refining nuances in training. Andrew emphasizes that while social media can be a powerful tool for inspiration and learning, it's crucial not to overlook the foundational elements that underpin athletic excellence.
Throughout the episode, Andrew advocates for embracing the monotony of basics, stressing that consistent refinement of fundamentals is key to unlocking higher-level performance. He challenges the notion that basics are solely for beginners, highlighting how even seasoned athletes and experts benefit immensely from honing these essential skills. By exploring both the positives and potential pitfalls of today's fitness content landscape, Andrew encourages listeners to adopt a balanced approach. This episode serves as a reminder that true progress in athletic performance comes from a comprehensive understanding and dedication to both the basics and the intricacies. Tune in to gain insights that will reshape how you approach your training journey. Enjoy this episode!
Join Andrew in this informative episode of the HNL Movement Podcast as he sits down with Dr. Cris Stickley, an advisor, mentor, colleague, and great friend throughout Andrew’s PhD program. Dr. Stickley shares his unique journey, starting with a transition from engineering to athletic training during college, fueled by his upbringing on a farm where manual labor help him to develop and learn many life lessons. Reflecting on his early experiences, Dr. Stickley discusses the developmental windows in life that shape our physical capabilities throughout adulthood, underscoring the lifelong benefits of early physical activity and cardiovascular development.
Throughout the episode, Dr. Stickley delves into pivotal moments in his career, from competitive volleyball in Ohio's church leagues to earning his spot in the athletic training internship program at Ohio State University. He discusses the immersive old-school mentality that enriched his professional career. Moving on to his tenure as a graduate assistant at Fresno State University and later as the head athletic trainer at Northern Kentucky University, Dr. Stickley shares invaluable insights gained from working with diverse sports teams and collaborating with renowned figures in athletic training.
The conversation evolves into Dr. Stickley's journey to Hawaii, where he pursued his passion for biomechanics and became the first kinesiology PhD graduate at the University of Hawaii. From evolving the biomechanics lab from the ground up to teaching complex subjects like cadaver anatomy, Dr. Stickley reflects on the transformative PhD experience and its profound impact on his career and clinical practice. This episode offers listeners a profound glimpse into the intersection of research and clinical practice, essential for optimizing athletic performance and human movement. Enjoy this episode!
In this episode of the HNL Movement Podcast, Andrew delves into a fundamental aspect of optimizing performance: the importance of addressing weaknesses and dysfunctions rather than working around them. He highlights how avoiding challenges can lead to long-term imbalances and hinder athletic progress. By emphasizing the need for a proactive approach to training, Andrew guides listeners through practical examples and strategies aimed at building a solid foundation of strength, mobility, and movement.
Andrew reinforces the importance of a growth mindset, urging athletes of all levels to embrace the journey of improvement. With a blend of scientific insights and actionable advice, he encourages listeners to assess their training routines critically and incorporate targeted exercises that enhance overall performance. This episode not only underscores the importance of resilience and consistency in training but also empowers listeners to take proactive steps towards working on their weaknesses.
Join Andrew on this insightful episode of the HNL Movement Podcast to discover how addressing weaknesses can pave the way for sustained athletic success. Whether you're an aspiring athlete or a fitness enthusiast, Andrew's expertise will equip you with valuable strategies to optimize your training regimen and elevate your performance to new heights. Listen in and enjoy this episode!
In this enlightening episode of the HNL Movement Podcast, Andrew dives into the often-overlooked truth that every hour of the day counts towards achieving peak athletic performance. It’s not just about the hours spent in training; it’s about recognizing that our daily routines, from the moment we wake up to the moment we sleep, significantly impact our fitness and health goals. Andrew emphasizes that each choice we make, be it related to movement, nutrition, sleep, or recovery, sends our body a message, steering our progress either forward or backward.
Andrew discusses the concept that we are all daily architects of our own health and performance, underscoring the necessity of aligning every action with our broader goals. Whether it's choosing a balanced meal over a convenient snack, integrating movement into a typically sedentary routine, or prioritizing sleep to enhance recovery, the decisions we make around the clock contribute cumulatively to our athletic capabilities and overall well-being. By being mindful of these choices, we can ensure that we are constantly nudging ourselves closer to our performance peaks.
Tune in to explore how you can harness the power of everyday habits to support your training goals effectively. Andrew provides practical tips for adjusting your daily routines in ways that nurture your athletic pursuits. If you're ready to transform every waking hour into an opportunity for growth and achievement, this episode is your starting point. Don't forget to engage with the podcast on social media and share how you're turning every day into a step towards success. Enjoy the episode and start optimizing every moment of your day for peak performance!
In this thought-provoking episode of "Yin and Yancy," Andrew and Yancy delve into the daunting realm of facing new challenges and the natural fear of failure that accompanies stepping into unknown territories. They discuss how the road to achieving our goals is often paved with trials and setbacks, yet these moments are not marks of failure but are, in fact, essential stepping stones to success. This episode explores the idea that true failure only occurs when we hold back from trying, underscoring the importance of persistence and the courage to continue despite obstacles.
The discussion also tackles the distorted perceptions fueled by social media, where only the 'highlight reels' are often displayed, skewing our expectations and fostering unnecessary comparisons. Andrew and Yancy emphasize the significance of support from coaches, family, and teammates, who play pivotal roles in helping navigate through both triumphant and tough times. By sharing real-life experiences and insights, this episode encourages listeners to embrace their journey, learn from every chapter, and never shy away from trying, because the act of moving forward is itself a victory.
Listen to this candid conversation that inspires resilience and offers a fresh perspective on what it means to succeed. Remember, every attempt, every effort, and every moment spent pushing forward adds to your story of success. Don't miss this powerful episode that could change how you face your next challenge. Enjoy the episode!
In this dynamic episode of the HNL Movement Podcast, Andrew delves into the multifaceted world of mobility and its crucial role in athletic performance. Kicking off the discussion with a challenge to the conventional understanding of mobility, Andrew expands the concept far beyond mere flexibility. He illustrates how true mobility encompasses a symphony of elements including strength, control, coordination, and the crucial passive and active ranges of motion.
Throughout the episode, Andrew breaks down complex topics into digestible insights, explaining how mobility influences everything from routine movements to high-level sports performance. He emphasizes that mobility isn't just about stretching; it's about enhancing the body's ability to perform movements efficiently and safely. With practical tips and detailed explanations, Andrew guides listeners through strategies to improve their mobility, stressing the importance of incorporating these practices into a regular training regimen for better overall athletic outcomes.
Tune in to transform your understanding of mobility and to learn why mastering this aspect of physical fitness can be a game-changer in your athletic pursuits. Whether you're a weekend warrior or a competitive athlete, this episode will equip you with the knowledge and tools to elevate your performance through enhanced mobility. Join Andrew for a journey through the foundational elements of athletic excellence and start unlocking your true potential today. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew zeroes in on the often overlooked yet crucial aspect of athletic training: the fundamentals. Drawing a parallel to the strong foundations required in architectural structures, he emphasizes that mastering the basics in training isn't just a step in the process—it's the process itself. This episode delves into why the fundamental elements of training transcend trendy workouts and flashy techniques, serving as the bedrock upon which all athletic progress is built.
Andrew discusses how these core principles are not merely introductory phases to be surpassed but are integral components to revisit throughout an athlete’s career. He challenges the common misconception that basics are mundane or less effective, illustrating how they are essential for safe progression and optimal performance. By highlighting the importance of consistency in these fundamental practices, Andrew offers listeners a fresh perspective on how foundational training can lead to substantial long-term benefits and prevent injuries.
Tune in for a compelling reminder that the basics are not just the starting point but the continuous thread in the tapestry of athletic excellence. Whether you’re a novice or a seasoned athlete, this episode will inspire you to embrace and revisit the foundational aspects of your training regimen. Join Andrew as he redefines what it means to go "back to basics" and how this approach can unlock new levels of achievement in any athletic endeavor. Enjoy the episode!
In the second episode of "Yin and Yancy" on the HNL Movement Podcast, Andrew and professional athlete Yancy Medeiros delve into the intriguing complexities of athletic performance. They explore what makes great athletes stand out—not just in terms of physical strength but in their mental resilience, adaptability, and unique approaches to training. This episode unpacks the myriad factors that contribute to elite performance, highlighting that while physical training is crucial, the path to peak performance is seldom one-size-fits-all.
Yancy shares insights from his own career, emphasizing that understanding personal needs and responses to training is key to crafting an effective performance strategy. They discuss how genetics, natural talent, and response to training can vary widely, underscoring the importance of personalizing athletic preparation to suit individual strengths and goals. The conversation also touches on the necessity for athletes to continually evolve their strategies to achieve and maintain high levels of performance.
This engaging discussion provides listeners with a deeper appreciation of the nuanced and multifaceted nature of sports excellence. Tune in to discover the diverse elements that fuse together to elevate athletes, and how you too can identify and optimize your own formula for success. This episode is a must-listen for anyone fascinated by the dynamics of high-level performance and personalized athletic development. Enjoy the episode and embrace the journey of discovering what makes you perform at your best!
In this insightful episode of the HNL Movement Podcast, Andrew delves into the foundational aspects of sports nutrition for young athletes, emphasizing the importance of cutting through the noise of trendy diets and misleading information. With the landscape of nutrition advice filled with confusion, Andrew brings clarity to what truly matters for the health and performance of adolescent athletes. He underscores the necessity of a balanced diet over supplements and the peril of following fleeting nutrition fads that often do more harm than good.
Andrew discusses the specific nutritional needs of young athletes, from the critical roles of proteins, carbs, and fats to the dangers of energy deficits and inappropriate dieting. He offers practical advice on building sustainable eating habits that focus on whole foods, balanced meals, and the joy of eating. The episode is not just about nutrition; it's a call to foster a lifelong healthy relationship with food that supports both athletic and personal growth.
Tune in for a thorough breakdown of how young athletes can navigate the complex world of nutrition to find a path that enhances their growth, health, and athletic performance. This episode is a must-listen for anyone involved in youth sports, from athletes and coaches to parents looking to support their young sports stars in the most effective way. Enjoy the episode, and join the conversation on nurturing the champions of tomorrow with the right nutritional foundations today!
In this reflective episode of the HNL Movement Podcast, Andrew celebrates a major milestone—completing his PhD—and shares the broader life lessons gleaned from this intense academic journey. While this milestone is profoundly personal, Andrew focuses on the universal themes of resilience, community support, and the practical application of learning that resonate with anyone tackling significant challenges. He delves into how the discipline and perseverance required to navigate a PhD program mirror the mental and physical demands athletes face, highlighting the synergy between achieving academic and athletic excellence.
As Andrew reflects on the importance of a supportive network and the critical thinking skills honed during his studies, he invites listeners to consider how these lessons can be applied to their own lives. Whether you're pushing through performance plateaus, building supportive relationships, or making informed decisions in training and life, this episode is a testament to the power of persistence and informed action. Join Andrew for a celebration of completion and a look forward to applying these hard-earned insights to everyday challenges and opportunities. Enjoy this episode and get inspired to tackle your own endeavors with renewed vigor and strategy!
In this engaging episode of the HNL Movement Podcast, Andrew sits down with Kawika Shoji, whose journey through sports has been fueled by a diverse love for competition and a dedication to mastering various disciplines. Kawika's early dreams of playing basketball or golf gave way to volleyball, where his father, renowned coach Dave Shoji, introduced Sunday volleyball practice sessions at a young age with him and his friends. This early exposure to structured practice and high-level play laid a solid foundation for his impressive volleyball career.
Delving into the nuances of athletic growth, Kawika discusses how remaining present in the moment and tackling each immediate goal prepared him for larger achievements down the road. His tenure at Stanford stands as a testament to this approach, leading to his evolution as both a competitor on the volleyball court and a scholar. Reflecting on his heritage, Kawika highlights Hawaii's vibrant athletic culture, crediting it with nurturing his own path as well as that of numerous other elite athletes, including the unforgettable journey to the Olympics with his brother, Eric Shoji, and another friend and local athlete, Micah Christenson.
Join Andrew and Kawika for a insightful discussion that celebrates the discipline ingrained by sports and the deep connections it forges. This episode is a touching tribute to the ways in which athletic pursuits can shape life's trajectory, creating bonds and building character along the way. Tune in for an episode filled with wisdom, warmth, and the spirit of athletic excellence. Enjoy the episode!
In this fascinating episode of the HNL Movement Podcast, Andrew delves into the lesser-known world of the hip's deep external rotators, shedding light on their crucial role in stability and movement. While the rotator cuff of the shoulder might be a familiar concept to many, the hip's equivalent stabilizers often remain underappreciated and misunderstood. Andrew begins with a challenge: naming the six deep hip external rotators, a task that proves tricky for even seasoned practitioners. This episode promises to illuminate these important muscles, exploring their function, importance, and how they compare and contrast to their shoulder counterparts.
Andrew breaks down complex anatomical and biomechanical concepts into digestible insights, ensuring listeners walk away with a clearer understanding of hip stability and how to optimize it through proper positioning and movement. By drawing comparisons to the well-understood rotator cuff, Andrew makes the intricate workings of the hip more accessible to his audience. This episode is not just about anatomy; it's about enhancing performance and prevention strategies through a deeper understanding of our bodies. Tune in for an enlightening discussion that promises to deepen your appreciation for the role of the hip's deep external rotators in athletic performance and everyday movement. Enjoy the episode!
In this swift episode of the HNL Movement Podcast, Andrew teases the intriguing interplay between sensory input and athletic performance, a subject often shadowed by the focus on physical mechanics. As he puts the finishing touches on his dissertation, Andrew introduces listeners to the concept that our central nervous system is constantly at work, collecting and processing a myriad of sensory information to orchestrate movement. It’s not just about the visible strength and speed but also about the unseen force of sensory acuity that can elevate an athlete's game.
Stay tuned as Andrew promises to unravel more about this fascinating topic in future episodes, offering insights that need to be considered to unlock new levels of performance. This quick but potent discussion serves as a prelude to deeper dives that will explore how important it is to consider somatosensory function and neuroplasticity in our training routines. As Andrew returns to his PhD finale, he leaves us with a compelling snippet to ponder: unlocking our full physical potential lies within our central nervous system. Enjoy the episode and keep an ear out for more to come after the dissertation dust settles!
In the latest episode of the HNL Movement Podcast, Andrew sits down with Cindy Clivio, the athletic health care manager at Kamehameha Schools and the Far West Athletic Trainers’ Association District Director. With a passion for sports from a young age, Cindy’s unexpected path into athletic training began in high school and was bolstered by a supportive coach who saw potential in her talents. Her move to Hawaii during her senior year proved to be a transformative experience, exposing her to new challenges and enriching her resilience as she integrated into the local culture and athletic community.
Cindy recounts her journey from intern to certified athletic trainer, a path marked by intense learning, mentorship, and the joy of discovering her calling. She recounts the early days of athletic training in Hawaii during the '90s, a time when the profession was just gaining traction in the state. Her dedication to service and leadership within the field has not only seen the growth of athletic training programs in schools but also the legislative progress that ensures the presence of athletic trainers in high schools statewide.
Celebrating National Athletic Training Month, Cindy and Andrew delve into the multifaceted role of athletic trainers and how they contribute to student-athletes' well-being, far beyond injury management. The episode serves as a reminder of the importance of appreciation for athletic trainers and highlights the dynamic evolution of the profession. Tune in for an inspiring conversation that shines a light on the pivotal role of athletic training in sports and education and the bright future it holds. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew takes listeners on a motivating journey through the landscapes of discomfort and growth. Andrew draws from his own experiences in academia and professional life, illustrating how the most profound personal and athletic developments are seeded in challenges that push us outside of our comfort zone. He shares his philosophy that growth isn't just about confronting difficulties but about learning, adapting, and evolving through them.
Andrew delves into the art of embracing hard work not for its own sake but as a vehicle for improvement and mastery. He encourages adopting a mindset that welcomes the uncomfortable, the unfamiliar, and the tough, with the knowledge that these experiences are the crucibles where our potential is refined and realized. This episode is a compelling narrative about the power of perspective in transforming obstacles into opportunities for growth.
Listeners are invited to reflect on their own paths, to recognize the value in stepping beyond their comfort zones, and to engage with Andrew and the community in sharing stories of triumph over trials. Tune in for a motivational deep dive into why the journey through discomfort, with intention and purpose, is truly where greatness begins to take shape. Enjoy this reminder that in the realm of performance and life, stepping out of your comfort zone is where you'll find your true strength. Enjoy this episode!
In this episode of the HNL Movement Podcast, Andrew delves into the rich tapestry of our favorite foods and the hidden stories they tell about our nutrition preferences and habits. It's not just about the flavors that tantalize our taste buds; it's about understanding the complex web of cultural, emotional, and social factors that influence our food choices. Andrew explores how our most cherished meals offer insights into our nutritional habits, highlighting the importance of mindful eating and finding joy in every bite.
Andrew encourages listeners to think beyond the surface of their food preferences, prompting a deeper reflection on how these choices shape their approach to nutrition and overall well-being. He stresses the value of enjoying what we eat as part of a balanced diet, advocating for a healthy relationship with food that supports both health and happiness.
Tune in for a thought-provoking exploration of what our favorite foods can teach us about ourselves. Share your own food stories on social media, engaging with Andrew and the HNL community in a celebration of the foods that hold special meaning in our lives. Enjoy the episode!
In the first-ever "Yin and Yancy" segment on the HNL Movement Podcast, Andrew and professional athlete Yancy get real about tackling the tough parts of training. Today's topic is a candid exploration of what to do when you hit a snag with something you're being coached on. Yancy, drawing from his extensive experience, emphasizes the importance of quality over quantity in practice, advocating for "perfect practice makes perfect." He shares his approach on simply focusing back on his breathing as a tool to reset and refine his performance under pressure.
Andrew complements Yancy's athlete-centric insights with reflections on the practitioner's role in fostering a nurturing environment for growth. He highlights the pivotal importance of building a strong, trusting relationship between the athlete and coach, noting that effective communication and understanding evolve over time. Together, they unravel the intricate dance of guiding an athlete's support team towards a cohesive goal, underscoring the significance of clear, respectful dialogue in catalyzing development and breakthroughs.
This dialogue between Yancy and Andrew offers listeners a rare glimpse into the dynamic synergy of athlete and coach interactions. It’s a testament to the power of collaboration, the art of communication, and the relentless pursuit of excellence through mindful, intentional practice. Tune in for a thought-provoking session that bridges the gap between theory and practice, weaving together the threads of expertise from both sides of the athletic journey. Enjoy this episode of "Yin and Yancy," where every conversation is a step towards mastering the art of performance!
In this insightful episode of the HNL Movement Podcast, Andrew zeroes in on the essence of training with a present-focused mindset. He shares why the true markers of progress aren’t anchored in our past successes or future ambitions, but in the dedication and effort we pour into our current practices. Through relatable anecdotes, Andrew discusses the pitfalls of dwelling on past achievements which can lead to complacency, and how fixating on distant goals might cloud our appreciation for the journey and our current capabilities.
Andrew offers actionable strategies for embracing the moment, emphasizing mindfulness in every workout or training session as a standalone opportunity for growth. He inspires listeners to focus on the direction they're heading, reassuring that it's not about where you are now but the progress you're committed to making every day. The episode concludes with a call to action, urging the community to share their experiences of staying present and its impact on their performance and mindset.
Tune in for a motivating reminder that in training, as in life, the power of now is our greatest ally in achieving excellence. Andrew's message is a call to embrace the present with all its potential for improvement, promising that the rewards of such focus are both immediate and profound. Enjoy this episode!
In this episode of the HNL Movement Podcast, Andrew brings a simple message that resonates with anyone striving to excel: it's not just your skills, but your attitude and effort that truly define your success. With a candid discussion about the real separators between good and great athletes, Andrew sheds light on why these elements are crucial in every aspect of performance, from sports to academia.
Tune in as Andrew shares personal anecdotes and practical strategies that underscore the importance of a positive mindset and consistent effort. He emphasizes that these factors are within our control and encourages listeners to consciously cultivate them in their daily practices.
This episode is a reminder that whether you're on the field, in the gym, or hitting the books, your attitude and effort can be significant assets. Andrew challenges everyone to focus on these twin pillars for a week and observe the transformative effects on their performance and personal growth. Join the conversation and share your journey towards embracing attitude and effort in the pursuit of excellence. Enjoy the episode!
In this captivating episode of the HNL Movement Podcast, Andrew converses with Brendan Sagara, Senior Pitching Strategist for the Texas Rangers, who shares his remarkable journey from the little league fields of Wahiawa to the cutting-edge realm of Major League Baseball. Brendan reminisces about his formative years, where the love for baseball was sparked by early coaches, family, and the vibrant culture of the sport. It's a tale of passion ignited early, nurtured by hands-on learning, and the significant influence of mentors who cared beyond the diamond.
Brendan delves into his evolution as a coach, from his serendipitous start to embracing the role of data in shaping the future of pitching. Andrew and Brendan explore how sports science and analytics have revolutionized the game, discussing the delicate balance of data with the art of coaching. Brendan's forward-thinking approach, rooted in a genuine connection with athletes, exemplifies how the integration of technology and personal insight can accelerate player development.
This episode is an inspiring listen for anyone fascinated by the interplay of tradition and innovation in sports. Brendan's insights offer a glimpse into the future of baseball coaching, underscoring the importance of understanding one's physical mechanics to achieve peak performance. Whether you're an aspiring athlete, a seasoned coach, or simply a fan of the game, Brendan's story underscores the transformative power of dedication, curiosity, and the willingness to embrace change. Tune in to learn, be inspired, and appreciate the depth of coaching that goes into every pitch in the big leagues. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew delves into a crucial aspect often overlooked in the pursuit of peak performance: the significance of health and availability. He begins with a powerful reminder that no matter how skilled or prepared you are, your greatest asset in any athletic endeavor is your ability to be consistently healthy and available. Andrew shares a thought-provoking narrative that illustrates the importance of not only being physically fit but also being present and ready for training and competition.
Throughout the episode, Andrew emphasizes the importance of maintaining a holistic approach to health that goes beyond injury prevention. He discusses practical strategies for sustaining optimal health, such as balanced nutrition, adequate sleep, and effective stress management. Andrew also addresses the vital aspect of availability, shedding light on how chronic injuries can derail an athlete's career. He offers advice on listening to the body, adhering to recovery protocols, and avoiding overtraining to ensure consistent availability for training and competitions.
As he wraps up, Andrew encourages athletes to strike a balance between their aspirations for high performance and the realities of their physical and mental well-being. This episode is a call to action for athletes to reevaluate their training and lifestyle choices, reminding them that sustainable high performance is built on a foundation of good health and consistent availability. Tune in for an episode that could change the way you approach your training and overall athletic journey.
In this focused episode of the HNL Movement Podcast, Andrew invites listeners to join him on a deep dive into the philosophy of intentional training. He questions the common habits of athletes and fitness enthusiasts alike, asking, "Why are you doing your current workout?" Andrew emphasizes that to truly excel, one must look beyond general goals like getting stronger or jumping higher. It's about understanding the specific aspects of training that will lead to those improvements, whether it's core stability for injury prevention, increasing volume for endurance, or correcting asymmetries that translate to better sports performance.
Andrew shares his insights on the necessity of a purpose for every exercise in a training program, challenging listeners to think critically about their regimen. Are your efforts truly addressing the needs of your sport? Are you covering all the bases necessary for peak performance? With Andrew’s guidance, training becomes more than a routine—it becomes a strategic, efficient, and systematic path to success.
Tune in for a thought-provoking discussion that might just change how you approach your next workout. Andrew’s message is clear: It's not about doing more; it's about maximizing the time and effort you're already investing. By the end of this episode, you'll be inspired to transform your training into a truly intentional practice. Don't miss out on these key strategies for optimizing every aspect of your performance. Enjoy the episode!
In this heartwarming episode of the HNL Movement Podcast, Andrew sits down with Vavae Malepeai, a Mililani High School graduate, Gatorade Player of the Year, USC football alumnus, and current member of the Stanford Football coaching staff. Vavae shares his journey from his early days, where faith, family, and the importance of hard work were deeply rooted in him, and helped him through the trials and triumphs of his football career.
His love for football grew as he grew older, and it seems that he was destined to be a running back. Vavae's story is one of relentless dedication and living in the moment. Andrew and Vavae discuss the sacrifices and lessons learned along the way—early morning bus rides, juggling homework and training, and the steadfast focus that propelled Vavae to success on and off the field. His transition to Mililani High School to play under his uncle's guidance was a pivotal moment in his life, reinforcing his commitment to the process and trust in the future.
Vavae's candid recount of the adversities and highlights of his time at USC, including battling through significant injuries, offers a raw and inspiring look at an athlete's resilience. Now, with a journey enriched by personal growth in all facets, Vavae stands as a testament to the strength that comes from facing life's challenges head-on. Listen in to discover how each setback has been a setup for Vavae's remarkable strides in life and football. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew opens up about the final leg of his PhD journey, likening it to the last demanding push to the finish line in any athlete's race. He brings listeners up to speed on the challenges and excitement that come with wrapping up his dissertation, from the meticulous data analysis to the enthusiasm of interpreting results that echo his clinical expertise, particularly in the realm of post-ACL reconstruction recovery and training.
As Andrew discusses his anticipation of applying his research to practical athletic performance enhancement, he invites his audience to stay engaged and look forward to how these academic endeavors can translate into actionable strategies for athletes and coaches alike. He shares a heartfelt thank you to those who've supported him, acknowledging that the journey is as much about the community as it is about individual pursuit.
Stay tuned as Andrew teases what's to come—applying rigorous academic research to the tangible world of sports performance. He calls on listeners to join in the conversation and share their own experiences with the intersection of academic research and athletic excellence. As we step into the new year, Andrew's story serves as a reminder of the dedication and passion that fuels both academic and athletic ambitions. Enjoy the episode!
In today’s episode of the HNL Movement Podcast, Andrew zeroes in on the essential aspects of improving our technique with training. He reminds us that aiming for perfection isn’t the goal; rather, it's about continually improving every time we train. Andrew discusses the importance of not becoming complacent and being open to advice for improvement. He shares many dimensions of improving during training, focusing on details that create efficient movement, underscoring that it's not just about lifting heavier weights.Join Andrew as he promotes a mindset shift towards constantly improving our techniques. He emphasizes that the quality of each repetition matters, and with time, consistent and proper practice yields significant results. Whether you’re in the gym or on the track, it's crucial to focus on intelligent movement rather than just exertion. Tune in for an inspirational nudge and learn how every training session can contribute to better movement. Prepare to train with intention and purpose. Enjoy the episode!
In the latest episode of the HNL Movement Podcast, Andrew welcomes Sanam Rezazadeh, the Assistant Athletic Trainer at Stanford, to share her unique journey into the world of athletic training. Sanam's path was not paved by early sports dominance; in fact, it wasn't until around 5th grade that she tried her hand at basketball. Despite this, her innate passion for sports was always clear. The turning point came with the challenge of knee pain and surgery, where she met an athletic trainer who inspired her with the profound impact of helping people recover from injuries.
Sanam's voyage through her educational and career choices is a testament to the power of exploration and seizing opportunities. Initially drawn to physical therapy, her trajectory took a meaningful turn at the University of Hawaii, where she discovered her true calling in athletic training. It was the perfect blend of her desire to aid others and her love for the sports environment. Volunteering in the athletic training room wasn't just a stepping stone; it was a pivotal experience that laid the foundation for her future, allowing her to absorb invaluable skills that would sculpt her into the professional she is today.
Reflecting on her growth over seven years at Stanford, Sanam delves into the realities of her role, her aspirations of working in collegiate or professional sports, and the decision-making process that led her to choose Stanford over an NFL internship with the San Francisco 49ers—a choice she has never regretted. Her story is one of continual evolution, embracing the dynamic nature of athletic training, and the satisfaction of reinvention within her career. For anyone intrigued by the intersection of sports, medicine, and personal growth, this episode is not to be missed. Tune in to the HNL Movement Podcast, subscribe on YouTube, and follow us on social media to be part of Sanam's compelling narrative. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew challenges the common practice of Nordic hamstring exercises, shedding light on their limitations in hamstring training. Drawing from the recent study "Modulating the Nordic Hamstring Exercise From 'Zero to Hero'," he highlights the shortcomings of this widely-used exercise, especially for athletic performance. Andrew explains that despite its popularity, the Nordic hamstring exercise often falls short in maximizing benefits due to its biomechanical demands, which cause common compensatory patterns among athletes.Andrew then introduces the Glute Hamstring Raise (GHR) machine as a better alternative, capable of addressing the issues commonly encountered with Nordic hamstring exercises. By discussing the biomechanics of hamstring activation and the impact of different ranges of motion, he provides a more nuanced understanding of effective hamstring training. This episode is a must-listen for anyone interested in optimizing athletic performance, offering practical insights into improving muscle development and function. Dive in and explore a fresh perspective on hamstring training with Andrew on the HNL Movement Podcast. Enjoy the episode!
In this compelling episode of the HNL Movement Podcast, Andrew presents a fascinating analogy for athletes striving towards their best: the performance equation that always sums up to '10'. With a nod to the mathematical simplicity and complexity of reaching that perfect ten, Andrew illustrates that there's no one-size-fits-all journey to optimal performance.Andrew delves into the essence of personalization in training and development, encouraging athletes to discover and embrace their distinct paths. He prompts a rethink of efficiency, not just in terms of outcomes but as a harmony of an athlete's talents, resources, and aspirations.Tune in as Andrew challenges you to consider your formula to '10'. It's a call to action for all athletes and coaches to be thoughtful architects of their performance strategies, ensuring that every step taken is intentional and in line with their personal equation to success. Share your own stories and join the conversation on finding the most effective, efficient, and personal path to your peak performance. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew is joined by Josh Elms, Assistant Director of Strength & Conditioning at the University of Hawaii and former UH baseball pitcher. Josh takes us through his athletic journey, from his early days playing baseball in his small hometown to supporting his wife, Kelly Majam, through her extraordinary and historic softball career at UH. He shares the challenges and triumphs of walking on to the UH baseball team, reflecting on the support and strength they provided each other as student-athletes.Josh delves into his philosophy on strength and conditioning, highlighting the importance of sport-specific training that emphasizes movement quality and functional strength. Listeners will get an inside look at Josh's adaptable approach to conditioning, which integrates various philosophies to cater to the unique demands of each athlete. His story is not just about sports; it's about dedication, adaptability, and the shared journey of athletic and personal growth.Tune in for an inspiring conversation that goes beyond the diamond and into the world of strength and conditioning, offering insights on how to train smart and move better. This episode is a testament to the power of supportive relationships, pursuing your passion, and the dedication required to excel in both life and sport. Enjoy the episode!
In this focused episode of the HNL Movement Podcast, Andrew tackles the often overlooked aspect of performance—footwork and ankle mobility. He dives into the importance of a solid ground connection, explaining how our feet's interaction with the earth affects our entire kinetic chain and why mastering foot and ankle function is crucial for any athlete.Andrew offers practical insights into developing both passive flexibility and active strength in the ankles, emphasizing the 'tripod' foot contact for stability and control during weight-bearing exercises. He shares effective strategies for strengthening through the full range of motion, providing listeners with essential tips to elevate their training.Whether you're sprinting, jumping, or lifting, the principles outlined in this episode will help you establish the foundation for improved movement quality and overall athletic performance. Get ready to engage with the ground like never before and feel the difference in your game. Don't miss out on these game-changing tips—tune in, apply the knowledge, and elevate your training from the ground up!
In this enlightening episode of the HNL Movement Podcast, Andrew tackles a topic that's as essential as it is often overlooked: the impact of gratitude on peak performance. With a profound opening quote from Cicero, Andrew sets the stage for a dive into how gratitude isn't just a Thanksgiving tradition, but a year-round mindset that can significantly elevate an athlete's performance. He shares some of the science behind gratitude, highlighting its role in enhancing mental resilience, physical care, and fostering critical social connections with those around you.Andrew breaks down practical ways to incorporate gratitude into daily routines, drawing from the insights of neuroscientist Andrew Huberman. He emphasizes the dual benefits of giving and receiving gratitude and how this practice can lead to positive changes in the brain.Andrew encourages listeners to start their gratitude practice, urging them to observe the transformative impact on their training and overall mindset. Whether you're an athlete, coach, or anyone looking to enhance their performance, this episode is a must-listen. Remember, it's not just about physical training; it's also about nurturing a mindset that elevates your entire game. Enjoy the episode!For more on the science of gratitude and building a gratitude practice, tune into the Huberman Lab Podcast, Episode 47: "The Science of Gratitude & How to Build a Gratitude Practice." https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice
In this inspiring episode of the HNL Movement Podcast, Andrew is joined by Sam Spangler, a former standout pitcher for the University of Hawaii and a familiar face to many in Hawaii on KHON2's morning news. From growing up in Albuquerque, New Mexico, Sam's passion for baseball was unmistakable. He excelled as a multi-sport athlete through high school, but it was on the diamond where he found his calling which led to playing collegiate baseball at the University of Hawaii.Andrew and Sam take a stroll down memory lane, revisiting Sam's transformative years at UH, which shaped not just his athletic prowess but also his personal development. Sam reflects on the impact of his redshirt freshman year, which played a pivotal role in sharpening his skills and building his confidence. Listeners will savor the recounting of UH's athletic achievements during the 2000s, including memorable victories in baseball and the electrifying season of the undefeated 2007 football team's run to the Sugar Bowl.Beyond the ballpark, Sam discusses the transition to the newsroom and how the discipline and time management learned as a student-athlete have been indispensable in his broadcasting career. His story is a powerful illustration of how life's paths can shift, leading him from a potential career in physical therapy to becoming a trusted news anchor. It's a compelling reminder of the doors that open when one is willing to adapt and pursue their passions relentlessly. Tune in for an episode filled with motivation and a deep dive into the enduring life lessons that sports can provide, extending well beyond the game. Enjoy the episode!
In this dynamic episode of the HNL Movement Podcast, Andrew delves into the multifaceted role of a coach across the realms of rehab, training, and athletics. With a firm belief that coaching excellence is achieved through the union of art and science, he underscores the importance of not just mastering knowledge but also the craft of communication. Andrew discusses the coach's role, highlighting how it transcends exercise prescription and becomes a partnership aimed at fostering trust, setting achievable goals, and tailoring approaches to individual athletes' needs.Listeners will gain a comprehensive view of what constitutes effective coaching, from the art of active listening and evolving with science and evidence-based practices. Andrew shares his insights on the continuous journey of learning, stressing that coaches must stay informed and agile in their methods to truly excel. As he wraps up the episode, Andrew invites coaches to assess their personal growth areas and athletes to contemplate their learning styles, promoting an open dialogue that enriches the coach-athlete relationship.Tune in for an episode that not only educates but also inspires. Whether you're a coach looking to refine your approach or an athlete seeking to enhance your performance, there's a wealth of knowledge here for you. Andrew's message is clear: the path to great coaching blends practices of both art and science. Enjoy the episode!
In the newest installment of the HNL Movement Podcast, Andrew unravels the complexities of movement mechanics. This episode goes beyond the basics and dives into the science and nuances of efficient motion. Andrew breaks down how everyday habits, lingering injuries, and our overall body awareness can significantly affect how we move.Andrew offers deep insights on how to retrain our bodies, emphasizing the importance of intuitively distinguishing good technique. Curious about how the brain intertwines with our physical actions? Andrew dives into the relationship between the nervous system and our movement patterns. Make sure to stick around to the end, where Andrew provides compelling takeaways and actionable steps to refine your movement mechanics. Tune in and elevate your understanding of the art and science of movement. Enjoy the episode!
In a new episode of the HNL Movement Podcast, Andrew sits down with Dr. Scott Selbie, the innovative CEO of Theia Markerless and a leading figure in biomechanics. Dr. Selbie's journey into the biomechanics world was triggered by a chance lecture, leading him to see how biomechanical principles could benefit his canoeing technique. His growing fascination prompted him to spend time in a biomechanics lab, setting him on the path to achieving a PhD in the field. Through the episode, listeners will be taken on a journey that spans decades, highlighting Dr. Selbie's vast experiences from computer animation labs to revolutionizing the field of biomechanics.Diving deeper, Dr. Selbie explores the early ties between sports and biomechanics, highlighting the receptiveness of the sports community to novel approaches that promise a competitive edge. The episode navigates the complexities of using biomechanics data to elevate athletic performance, spotlighting the revolutionary markerless motion capture technology. From its initial challenges to its influential role in redefining professional baseball and the broader study of human movement, it's a tale of persistence and innovation. As the sports domain increasingly embraces biomechanics, Dr. Selbie presents a thoughtful perspective on the advantages, challenges, and promising trajectory of biomechanics in the future. Join us for this insightful episode as we bridge the worlds of sports and science. Enjoy the episode!Website: https://www.theiamarkerless.ca/
In the latest episode of the HNL Movement Podcast, Andrew ventures into the often-underestimated realm of sleep hygiene for athletes. A study revealed that a staggering 41% of elite athletes might be classified as "poor sleepers." Yet, the key to unlocking optimal recovery and performance could be right under their noses: mastering sleep hygiene. This practice, encompassing everything from bedtime rituals to dietary habits, can significantly influence sleep quality and, in turn, an athlete's performance on the field.
Listen in as Andrew highlights the nuances of the Sleep Hygiene Index, the science of sleep cycles, and the role of sleep in muscle recovery and cognitive functions. Moreover, the episode offers actionable strategies tailored for athletes to cultivate a sleep-conducive environment and effectively manage pre-bedtime activities. If you're an athlete aiming for peak performance or anyone looking to gain a deeper understanding of the power of sleep, this episode will be a great resource. Dive in and discover how the journey to athletic excellence might just start with closing your eyes. Enjoy the episode!
In today's bite-sized episode of the HNL Movement Podcast, Andrew takes a moment to share a lesson that's been crucial in helping others and his personal journey: the significance of showing up, even when the going gets tough. Whether it's unforeseen hiccups in our plans or the daunting challenge of maintaining our commitments day in and day out, it's the unwavering consistency that truly defines progress. Dive in for a few minutes of motivation and hear Andrew's personal reflection on navigating the ups and downs, highlighting the importance of staying dedicated to the cause. Remember, it's not about perfection; it's about commitment. Enjoy this short yet relatable episode!
In the latest episode of the HNL Movement Podcast, Andrew dives deep into the realm of rehab protocols. What exactly are they, and how should you utilize them? While many consider these protocols as the recovery gold standard, they often serve as a general blueprint. And this blueprint might not always sync seamlessly with the intricacies of your unique recovery and performance needs. Andrew zeroes in on the limitations intrinsic to these protocols, particularly emphasizing their potential to overlook individual specificities and deeper issues that lie beneath the surface.With a wealth of knowledge garnered from years of experience, Andrew stresses the importance of individual assessments and the irreplaceable value of a more customized recovery strategy. It's not just about following a checklist; it's about truly comprehending the unique dynamics of one's own body. Moreover, Andrew discusses the pivotal role of professional guidance in enhancing the rehab journey. If you've ever wondered about the possible gaps in standard rehab protocols or are on the hunt for a holistic healing strategy, this episode is an insightful guide. Dive in and enrich your understanding of optimal health and performance. Enjoy the episode!
Dive into this fascinating episode of the HNL Movement Podcast with Kelly Wescott, a knowledgeable athletic trainer specializing in sports medicine and bodywork. Kelly's journey began with a role in coaching at a gymnastics gym and exploring tumbling classes herself. This exposure did more than pique her curiosity; it sparked her passion for athletic training, with a special affinity for non-traditional sports. She committed herself to assisting athletes in navigating the complex challenges in sports, driving her to pursue athletic training. This journey has enabled her to hone her skills, allowing her to resonate with athletes on physical, mental, and emotional levels. It's been an exploration of learning how to best support athletes through the diverse challenges they face in athletics.Kelly reminisces about her rewarding experiences working with acro and tumbling athletes at Hawaii Pacific University during its early stages as a competitive sport. She underscores the need for educating young athletes about healthcare and proper self-care. Her approach is all-encompassing, aiming to help people navigate through the sea of available information, to understand and adopt what truly aligns with their needs, addressing both the apparent symptoms and the underlying causes of injuries. The importance of building rapport and trust shines through our conversation, emphasizing its role in supporting athletes and clients in all their ups and downs. Kelly’s enthusiasm is palpable as she articulates her mission to aid people in moving, feeling, and healing better by addressing each person holistically, and promoting a thorough approach to well-being. Don’t miss this enlightening and rich conversation filled with invaluable insights from the realm of athletic training and bodywork! Enjoy the episode!IG: @wescott.kelly
Join Andrew for an informative chat about one of the most vital yet overlooked aspects of nutrition—our relationship with food. Much like any meaningful relationship in life, nurturing a healthy connection with food is a balancing act of give and take, effort, and mutual benefit. In this episode, Andrew delves deep into the four pillars that compose our food relationship: regularity, variability, flexibility, and the pure joy of eating. He also touches on some common disordered eating habits that many of us unknowingly have, emphasizing that, just like in relationships, nobody is perfect.Drawing parallels with friendships and partnerships, Andrew explains that maintaining a balanced approach to food requires consistent effort, something he believes we all should be exposed to from a young age. This episode is packed with insights into how this balanced approach not only nourishes your body but also satisfies your emotional and mental needs. Tune in to explore how you can start treating your food relationship with the same care and effort you'd give to any significant relationship in your life. Share your food relationship tips or questions by reaching out on social media or directly to the podcast. Enjoy the episode!
Join Andrew for an update on his journey up the metaphorical mountain of a PhD program. As in any great ascent, the higher you go, the more expansive the view and the deeper the questions that arise. Andrew shares insights on his third year in the program, taking his comprehensive exam, and how his studies tie back to real-world health issues like ACL injuries and osteoarthritis. But that's not all; he dives into his current research focus, giving listeners a sneak peek at the enriched content coming their way—biomechanics, strength & conditioning, and much more!In this episode, Andrew also draws the connection between his rigorous academic pursuits and the HNL Movement Podcast's mission to optimize human performance. Continue to tune in for a compelling blend of research-based insights and clinically applicable knowledge, all designed to elevate your understanding of human performance. Enjoy this episode!
Tune in to an engaging episode of the HNL Movement Podcast featuring Yancy Medeiros, a seasoned MMA fighter with Bellator. This conversation is a candid and organic look at Yancy's multifaceted life, both in and outside the ring. Yancy opens up about his recent fight win and the unique excitement of fighting in Hawaii, a topic close to his heart. But the conversation doesn't stop at the sport; it dives into Yancy's journey toward self-improvement and his holistic approach to life. He shares valuable insights on being a better parent, focusing on the present, and seeking happiness—all wisdom gained through years of personal experiences.The episode takes a deeper turn as Yancy delves into the importance of self-awareness, self-reflection, and continuous improvement in all facets of life. Accountability isn't just a catchphrase for him; it's a lifestyle that encompasses both his professional and personal journey. From doing research, collecting data, and prioritizing his physical, mental, and emotional well-being, listen as Yancy shares how he navigates the complex realms of life, health, and happiness while striving to be an elite fighter.Don't miss this captivating episode that goes well beyond the punches and kicks of MMA. Be sure to follow Yancy Medeiros on Instagram @yancymedeiros to keep up with his entertaining content and ongoing journey. Aloha!
You've likely heard the emphasis on individualizing workouts, but what does that really mean? Does it mean everyone is doing completely different exercises and variations? In this episode of the HNL Movement Podcast, Andrew sheds light on the true meaning of individualized training for optimal performance. He illustrates that it's not about infinite variations but mastering the nuances of standard exercises to suit each individual's unique needs.Join Andrew as he unravels the myth of the one-size-fits-all approach and discusses how to continuously assess, practice, and target your individual needs with training. This episode will help expand your understanding of individualization; it's about more than merely changing exercises. Andrew delves into aspects including execution, tailored focus areas, mindset, and thoroughly understanding your body's strengths and weaknesses. He highlights that with training, there are infinite ways to help someone improve and gain a personalized edge when training.Tune in to redefine your approach to training and recognize the endless possibilities of individualized exercises. Andrew offers a roadmap to tailored training, focusing on continuous growth through assessment, individualization, training, and reassessment. He encourages listeners to reflect on their unique needs to refine and elevate their game. This episode is an eye-opener for athletes, coaches, and fitness enthusiasts alike who are dedicated to unlocking peak performance. Enjoy the episode!
In this enlightening episode of the HNL Movement Podcast, Andrew delves into the heart of core strength, challenging the conventional view that a chiseled six-pack is the ultimate benchmark. Beyond the aesthetic appeal lies the true essence of core strength — its stability, functionality, and integration within the body's kinetic chain. Andrew debunks prevalent myths, highlights essential exercises, and elucidates the core's pivotal role in daily functional movements. Also, if you haven’t checked out Episode 110 to hear more about core training basics, be sure to check that out.Whether you're a seasoned athlete or embarking on your fitness journey, this episode sheds light on a comprehensive approach to core training. Join Andrew in redefining strength and understanding the depth of core fitness. Aloha!
In this heartfelt episode of the HNL Movement Podcast, we pause our regular episodes to address the tragic wildfire that has struck west Maui. While words cannot capture the pain and devastation the community is enduring, it's times like these that remind us of the power of unity, compassion, and the spirit of Aloha. As we witness the unprecedented challenges faced by our neighbors, we encourage everyone to find ways to support, be it through donations, volunteering, or simply keeping those affected in our thoughts and prayers. Together, we can overcome adversity and show our unwavering love for the island community we hold dear. Let's come together, spread positivity, and offer a helping hand in these challenging times. The HNL Movement Podcast will resume regular episodes next week, but for now, let's focus on healing, helping, and hope. Aloha.
Let's welcome Rob DeMello, sports director at KHON2 news, to the HNL Movement Podcast this week! He has shared a countless number of Hawaii sports stories through his career with the local community. Listen in to his story, from a passionate first-grader with aspirations of sportscasting that grew his passion, blending the worlds of storytelling, sports, and Hawaii. Rob shares how his lifelong passion for Hawaii sports evolved, starting with his determination to get his friends excited about the local athletes that continued to grow into a career he loves. The progression from a young enthusiast to a professional sportscaster highlights how dreams can turn into reality with persistence and a true passion for what you do.
Rob's story is filled with pivotal moments, such as meeting experienced industry professionals like Kim Gennaula and Neil Everett, which propelled his career forward. He emphasizes the importance of being open to opportunities and seizing them with both hands. His philosophy extends to applying the effort, practice, and dedication found in sports to every area of life, continuously striving to grow and elevate the industry. Rob's behind-the-scenes insight into sportscasting offers a fascinating look into what it takes to bring stories to the community, accompanied by countless memories of Hawaii sports through the years.
Tune in to this exciting episode as Rob DeMello takes you on a tour of his incredible career in sportscasting. From early ambitions to taking pride in covering the unique excitement of Hawaii sports, Rob's journey is a testament to hard work, passion, and an unwavering commitment to grabbing opportunities. Enjoy the episode!
In a world where peak performance is key, the need for continual growth and learning is paramount. In this enlightening episode of the HNL Movement Podcast, Andrew explores this reality, demonstrating its relevance not only for athletes but also for clinicians. Andrew takes aim at the myth of an all-knowing expert and being overly confident by falling into the Dunning-Kruger effect. Through personal insights and anecdotes, Andrew emphasizes the lifelong journey of learning, replete with triumphs and moments of self-doubt and growth.
Join us for this insightful conversation that transcends physical training and dives deep into the mindset that fuels consistent improvement and innovation. Andrew explores the impact of humility, open-mindedness, and continual learning on our practices, athletic performance, and personal growth. Moreover, he stresses the importance of surrounding ourselves with like-minded individuals that foster a growth environment and push us to strive for that 1% improvement every day. This episode is packed with wisdom for those dedicated to evolving, learning, and optimizing their athletic journey.
Don't miss out on this opportunity to redefine your approach to growth, not just in athletics, but in life as well. Enjoy the episode!
In this insightful episode of the HNL Movement Podcast, Andrew lays out the undeniable importance of hydration and its multifaceted role in athletic performance. Drawing from the comprehensive insights of the "National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active", Andrew showcases how even a slight 2% reduction in body mass from dehydration can seriously hamper performance, intensify cardiovascular strain, and hinder recovery.
Andrew simplifies complex hydration concepts into actionable strategies, illuminating the importance of maintaining euhydration, personalizing hydration strategies, and effectively rehydrating post-exercise. Whether you're a weekend warrior or a competitive athlete, this episode provides valuable insights to fuel your training and optimize your performance.
For those keen on diving into the research foundation of today's episode, check out the NATA Position Statement on Fluid Replacement for the Physically Active here. Be sure to tune in, absorb the knowledge, and leverage these hydration strategies to reach your peak performance. Enjoy the episode!
In this informative episode of the HNL Movement Podcast, Andrew welcomes Dr. Meghan Shaw, a specialized Pelvic Floor Physical Therapist, and former college softball athlete. They engage in a compelling discussion around the pivotal role of the pelvic floor in core stability and overall athletic performance, sharing insights from both her professional expertise and personal experience.Together, they dive into the pelvic floor's anatomy and function, discussing its integrative role in managing intra-abdominal pressure. Dr. Shaw elaborates on her journey from being a college athlete to recognizing her own pelvic floor dysfunction and how it helps her to educate and treat her patients. This episode also shares practical tips around breathing strategies and effective pelvic floor exercises, designed to restore optimal function.Don't miss this informative episode of the HNL Movement Podcast. Whether you're an athlete or recovering from pregnancy, Dr. Shaw's insights provide a fresh perspective on optimal pelvic floor function. Don't forget to subscribe on YouTube and follow on social media for more insightful episodes like this one. Enjoy the conversation!
In this thought-provoking episode of the HNL Movement Podcast, Andrew takes on the controversial world of health and fitness fads, dissecting their impact on the journey towards optimal performance. Drawing from his professional experience, Andrew debunks the myths surrounding these quick-fix solutions and emphasizes the importance of sustainable, principled practices in the quest for achieving and maintaining peak athletic performance.Andrew utilizes the analogy of a championship basketball season to spotlight the pathway to optimal performance. He emphasizes that, much like a team preparing for and progressing through a season, reaching your performance goals entails more than an overnight fix. The true secret lies in a consistent, long-term commitment to training, proper nutrition, and recovery practices.This episode is an essential listen for any athlete or fitness enthusiast looking to delve into the intricacies of the path to optimal performance. Tune in for a healthy dose of reality to better understand the need to incorporate sustainable and logical health and training methods into your routine. Don't miss these eye-opening insights on the HNL Movement Podcast, and remember, the pursuit of optimal performance isn't a sprint, it's a marathon. Soak in this episode!
In this insightful episode of the HNL Movement Podcast, Andrew unpacks the misunderstood notion that completing rehabilitation means returning to 100% performance. He addresses head-on the misconceptions that can often lead to premature returns to action and emphasizes the significance of understanding the spectrum from rehabilitation to peak performance.
Andrew dives into the complexity of the transition from rehab to performance, emphasizing that it's not a straightforward path and requires an understanding of the individual's unique condition, capabilities, and objectives. Using a rotator cuff injury as an example, he discusses the important roles that functional training and strength and conditioning play in bridging the gap between being functionally fit and optimally prepared for performance.
Get ready for a deep dive into how to progressively transition from rehab to peak performance. This episode is a must-listen for athletes of all levels looking to optimize their recovery journey and performance. Tune in to the HNL Movement Podcast for more insights and follow us on social media for the latest updates. Enjoy the episode!
In this engaging episode of the HNL Movement Podcast, Andrew welcomes back Manti Te'o for an inspirational episode on the journey through his NFL career and life after football. Manti openly shares his experiences, discussing the profound impact he has been able to make beyond the football field, as well as his recent Netflix documentary.
The conversation takes a deep dive into Manti's transition from college to the NFL, underscoring the challenges he faced, including the critical loss of confidence that impacted his performance. He shares profound insights on restoring confidence through self-integrity and maintaining personal promises. Manti provides a candid look into overcoming internal battles, resiliently dealing with trials, tribulations, and adversity throughout his career.
His story is a powerful testament to the strength of perseverance, the lessons learned in the face of adversity, and how it's the catalyst for continual growth through life.Join us for this inspiring conversation, as Manti's experiences provide invaluable lessons for athletes at all levels. Through his story, you'll understand why perseverance in the face of adversity not only strengthens us but also prepares us for future blessings. Tune in to the HNL Movement Podcast, subscribe on YouTube, and follow us on social media for more episodes like this. Enjoy!
In this insightful episode of the HNL Movement Podcast, Andrew breaks down the complex process of exercise selection, comparing it to the careful planning that goes into building a house. With the endless array of exercises available, he underscores the importance of creating efficient workout routines by prioritizing exercises that are not only effective but also directly transferable to our specific performance goals. Andrew delves into the concept of training economy, stressing the value of choosing exercises that deliver the most significant improvements in performance.In this discussion, Andrew also illuminates the factors influencing effective exercise selection, likening it to designing different rooms in a house to cater to specific needs. He emphasizes the importance of understanding individual differences, the role of corrective exercises in maintaining and improving movement patterns, and the impact of total movement and training volume on overall athletic performance. Andrew shares his perspectives on exercise selection and how all these considerations can significantly impact overall training outcomes. Discover why smart exercise selection is a critical component of optimizing athletic performance in this episode. Stay tuned for more content on the HNL Movement Podcast, and don't forget to subscribe on his YouTube channel and other social media outlets. Enjoy the episode!
In this essential episode of the HNL Movement Podcast, Andrew takes a deep dive into understanding the long-term impact of injuries and the significance of being proactive with taking care of your body. Creating sound habits right now can have a significant impact long-term, especially in the context of health and performance.As a firm believer in a preventative approach, Andrew emphasizes the importance of consistent efforts in maintaining and improving our health and performance over time. Keep focusing on improving in all aspects from mobility and strength, coordination, and conditioning as well as taking care of your mental, emotional, and physical health. In this episode, you'll discover why Andrew believes caring for an athlete's long-term well-being is just as critical as their current performance. Tune in to the HNL Movement Podcast for more insightful episodes, and remember to follow us on YouTube and other social media outlets. Enjoy!
On this episode of HNL Movement, let’s welcome Dr. Love Volkova, an osteopath and emergency medicine physician with a diverse background in healthcare. Dr. Volkova was born and raised in Kyiv, Ukraine, and moved to the U.S. in middle school. She shares her unique journey and experiences that eventually led her to medical school and finding herself embracing the lifestyle here in Hawaii.Dr. Volkova shares her personal journey, passion for osteopathy, and emphasizes the importance of being in tune with your body and addressing stressors that pull the body out of balance and homeostasis. She now lives with her family on Oahu and offers her services in osteopathy to the community, hoping to inspire and educate those around her about this timeless art and profession. She has a strong pull to Hawaii and has fallen in love with its beautiful culture and nature-centric lifestyle.With her practice Tide Osteopathy, Dr. Volkova offers osteopathic treatments, which she covers in this episode. Her goal is to promote holistic and mindful healthcare, keeping the practice of osteopathy alive and accessible to those who need it. Be sure to check out her website for more information and resources. Stay tuned and enjoy this episode!Website: https://www.tideosteopathy.com/
The Essential Role of Sleep in Recovery and Peak PerformanceIn this enlightening episode of the HNL Movement Podcast, Andrew explores the pivotal role of sleep in recovery and injury prevention. He delves into this topic with his extensive experience in working with clients from a wide range of activity levels and training backgrounds. He shares the science behind how sleep contributes to recovery, including the physiological processes that occur during sleep that are vital for physical, cognitive, and so much more. Andrew also discusses compelling research that links inadequate sleep with an increased risk of injuries. Not only does he present the science, but he also provides practical tips for improving sleep quality and quantity, and shares his unique experiences and observations.In addition to highlighting the importance of sleep in athletic performance and overall health, Andrew shares his own journey in integrating sleep science into his training regimen. His expertise and dedication to improving human performance brings a unique perspective to the importance of sleep in recovery and injury prevention. You'll leave this episode with a better understanding of why sleep is so crucial for recovery and injury prevention, and with actionable tips to improve your own sleep habits. So, get ready to optimize your performance by prioritizing your sleep! Be sure to stay tuned for more insightful content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Don't forget to subscribe, follow, and share with others who might benefit. Enjoy the episode!
In this episode of the HNL Movement Podcast, Andrew dives into the fascinating world of high and low responders to exercise. Have you ever wondered why some people seem to gain muscle or improve fitness quickly with exercise, while others progress at a slower pace? This episode explores the complex interplay of genetics, epigenetics, and training, helping you to understand why this happens.Andrew breaks down the science behind the varied responses we have to exercise and provides practical tips for optimizing your own fitness journey, regardless of your genetic makeup. With insights drawn from research and real-life examples, you'll gain a deeper understanding of your body's unique responses to exercise. Whether you're a competitive athlete, fitness enthusiast, or just curious about the physiology behind exercise, this episode is for you.Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
This week on the HNL Movement Podcast, we're thrilled to welcome Jono Blodgett, the founder of Mauka Makai Fitness and a three-time Spartan AG World Champion. Join us as we delve into Jono's inspiring journey, from his upbringing in Hawaii, where his passion for the ocean and active pursuits shaped his journey. to his role as an invasive species coordinator for the division of aquatic resources.Jono served as an invasive species coordinator for the division of aquatic resources and engaged in enlightening conversations with fishermen who were faced with aches and pains that prevented them from living active lifestyles. Motivated to create change, he established Mauka Makai Fitness, a company focused on empowering individuals to overcome perceived barriers and achieve their goals. Concurrently, Jono immersed himself in the world of Spartan races, embracing rigorous training and exploring various facets of optimizing human performance, including nutrition, sleep, recovery, biomechanics, and breathing techniques. He has shared the knowledge and experiences he has gained through the years to help others reach their goals.Join us for an engaging conversation as Jono shares valuable insights and lessons learned. Be sure to visit his website and follow Mauka Makai Fitness on Instagram (@mauka.makai.fitness, @jonoblodgett) for inspiring content, workshops, and retreat information. Stay tuned and enjoy this episode!Website: https://www.maukamakaifitness.com/ Instagram: @mauka.makai.fitness, @jonoblodgett YouTube: Mauka Makai Fitness (https://www.youtube.com/@maukamakaifitness4295)
In this episode of the HNL Movement Podcast, Andrew discusses practical strategies for athletes to make healthier food choices. Did you know that up to 90% of athletes don't consume enough fruits and vegetables to meet their daily nutrient needs? Andrew explores the many factors that influence our food choices, including social, emotional, stress, schedule, food preferences, and logistical influences. He also delves into the unique challenges that athletes face when it comes to making healthy food choices.Andrew emphasizes the importance of planning and preparing meals and snacks to help athletes make healthier food choices. By being aware of the many food choices we make each day and the factors that influence them, athletes can make informed decisions that support their health and performance goals. Join Andrew for this informative and engaging episode promoting sustainable healthy habits for all aspects of life.Don't miss out on more informative content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share this episode to help others practice sustainable healthy habits. Tune in and enjoy the episode!
Let’s welcome Coach Luis Ramirez to the HNL Movement podcast! He shares so many great experiences, from growing up following his sister’s footsteps playing volleyball to coaching many great athletes here in Hawaii. He has always loved practicing, training, and studying volleyball through his career and continues to help the next generation of volleyball athletes do the same.
Luis grew up playing on the Dominican Republic national teams since he was 12 years old. He gained valuable experiences that shaped him into a well-rounded volleyball player, and he eventually found himself playing collegiate volleyball at Menlo College. During college, he seamlessly began to help to coach club volleyball and do individual and small group coaching. He had a passion for coaching that was just as strong as his passion for playing volleyball himself.
Eventually, Luis found his way to Hawaii and has loved being here ever since. The Hawaii volleyball community has welcomed Luis and his ability to develop young volleyball players. He shares what his journey has been like, from coaching at various high schools, directing Rainbows Volleyball Club Hawaii, and the countless clinics and training sessions he has done for more than 25+ years. Listen in to all the great gems Luis shares in this episode; from the evolution of the sport, coaching philosophy, to Hawaii volleyball. Also, be sure to check out more information about coaching services online and on social media. Listen in and enjoy this episode!
IG: @luis2rmrz
Website: https://www.volleyhawaii.com/
Andrew dives into the concept of how we need to do more than rely solely on what exercise we’re doing, or purely on exercise prescription. The way we perform exercise, or the way we execute exercises, will contribute greatly to how we adapt to exercise. Andrew shares key tips that will help you to improve your movement quality with all your training. These tips are to focus on the basics and fundamentals, work to continually improve your movement quality, and find ways to tune up your body. Overall, these broad concepts can apply to all training philosophies and practices. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Andrew dives into the concept of how proximal function is extremely important to reduce injury risk and optimize performance. The stability, strength, and coordination of proximal regions, the regions more central in the body, provide a base for our bodies to move and move well. This proximal function can greatly impact the number of forces placed on our joints and tissues, as well as mitigate any excessive and unwanted strain that may become problematic. The take home message of this episode is to make sure that you work on proximal function and integrate it into movement patterns with training and sports. Working on isolated joints and their function is only part of the picture, working to improve the function of the entire kinetic chain is another crucial part of the picture. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Leslie Wright On Bodywork, Recovery, & Fascial Stretch TherapyLeslie Wright, the founder of The Wright Stretch and Fascial Stretch Therapy practitioner, joins us for this episode of the podcast! She is originally from Wyoming, growing up in the country on her family farm. Ever since she can remember, she was gravitated toward science and helping people in any way that she could. This eventually evolved into helping people through the form of bodywork and massage.Leslie eventually went to massage school and started on her career path to help people take care of their body. Soon after she graduated, she connected with her Aunty, Ann Frederick, the co-founder of Fascial Stretch Therapy. This led to her working in Ann & Chris Frederick’s clinic as they continued to improve the techniques of Fascial Stretch Therapy. During this time, she has gained invaluable knowledge and experience from both Ann & Chris, while also helping to assist with Fascial Stretch Therapy workshops and certification courses in the early years.She eventually founded her own business, working on many athletes and clients in the Seattle area. At the beginning of 2020, she made her move to Hawaii and continued to help people take care of their body. The pandemic pushed her to continue to evolve and grow as a practitioner. She began incorporating MELT method techniques to further teach people how to work on mobility by themselves. Listen in to all the great information that Leslie shares about Fascial Stretch Therapy concepts and how she empowers people to take care of their body. Also, be sure to check out her website for more information and the services she offers. Listen in and enjoy this episode!Website: https://www.thewrightstretch.com/
Andrew shares updates about navigating through his 4th semester in his PhD program! This episode is a great insider peek at all the demands of Andrew’s PhD experience. Going through his program is like working towards any other long-term goal, focus on taking the next step while learning and growing along the way.Andrew shares valuable insights about the process of going through his 2nd year. He doesn’t only shed some light on his workload, but also how time consuming and demanding biomechanics research can be. He is in the middle of collecting data and fully immersed into the research process with ongoing projects. For everyone working towards your goals, continue to plug along and trust the process. Great things lie ahead when you put in the time and effort to improve.Be sure to check out the HNL Movement YouTube channel for video clips of the podcast episodes and helpful resources to optimize your performance. Stay tuned for future episodes on what’s going on in Andrew’s journey, as well as exciting future guest interviews! Aloha!
Andrew talks about National Athletic Training Month and reminds everyone to show your appreciation to all the athletic trainers you know. Athletic trainers work tirelessly to support athletes in many ways so that they can perform in sports and life. They wear many different hats and bring so much to the table when it comes to healthcare in sports. The athletic training profession continues to grow and you can find athletic trainers in a wide variety of settings. Wherever you go and what types of services you are looking for, there’s an AT for that. For those of you who are interested in learning more about ATCs, Andrew shares insights into some responsibilities of athletic trainers. More information can also be found at www.nata.org.
Listen in as Andrew shares some thoughts about the future of athletic training, attracting aspiring athletic trainers, and advocating for the profession and future growth. Thank all your athletic trainers for what they do behind the scenes to support sports and competition. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Let’s welcome Dr. Suma Metla, the founder of Three Little Ducks Hawaii and a physical therapist who specializes in pediatric care. She shares how her past experiences has led her to Hawaii and helping families to support their growing kids as they navigate through their early formative years. Her passion to help others stems from her parents and how they instilled the importance of volunteering to help others in need. From a young age Suma volunteered with the Special Olympics year after year.Suma also grew up practicing classical Indian dance from when she was about 6 years old. Later in life, she also began to practice yoga in addition to dancing which also helped her to connect with her culture. All these activities throughout her life have given her a great appreciation for her culture as well as how important movement is to support our overall health and well-being. After completing her sociology degree in undergrad, she found her passion in pursuing a career in physical therapy. This seamlessly led into helping to support children and they develop and grow.Suma shares many great insights about early motor development in this episode. Her big message to families is to do what suites your lifestyle, sparks your interest, and supports your child’s growth and development. Be sure to check out more great resources on her website and social media platforms below. On her website you can find excellent resources, more information about the Ohana yoga classes, her baby classes, and physical therapy services as well! Listen in to all the great information Suma shares and enjoy the episode!https://threelittleduckshawaii.com/IG: @threelittleduckshawaii
Andrew dives into the importance of the eccentric phase during movement and training. Don’t forget about it, overlook it, or neglect to pay attention to eccentric control. This small tip can have a big impact on movement efficiency, reducing injury risks, and elevating the benefits from training.The eccentric phase is when muscles are actively under tension and lengthens, while the concentric phase is when muscles overcome the resistance and shortens with the muscle contraction. With subpar movement mechanics, typically the eccentric control is poor and problematic. When we focus on the entire movement, including the eccentric phase, we start to train our body more effectively and efficiently.Be aware of and focus on all phases of movement to help you to elevate your movement quality and overall performance. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
This episode is all about doing more is not always better. Instead find the optimal dose or range that will yield to better performance. Finding this ideal range for everything will help to support efficient, intentional, and consistent practices that will help you to level up your progress. This concept will also help prevent you from the detrimental effects of doing too much of something. A key theme of this episode Andrew emphasizes is to be precise with how much you are doing of something. This applies to strength & conditioning workouts, recovery practices, sports practices, nutrition habits, and all aspects of human performance.Andrew emphasizes the importance of focusing on the precision and intention of how you are spending your time and effort during training sessions. He shares the basketball free throw example that puts this into perspective. This is a valuable concept can help you to train smarter and improve your results. Apply these concepts with everything that you are doing to help reach all your goals that you set out for yourself. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Welcome Jill Miller, the co-founder of Tune Up Fitness Worldwide and best-selling author of self-care tune up methods. She shares her personal experiences growing up, from the traumas during her childhood and struggles battling through an eating disorder. Jill also talks about how she began to find an outlet through exercise and movement that began her lifelong journey to learn more about her body and helping others tune up their body.This interest grew into experimenting with myofascial release techniques, massage, and yoga practices to take care of her body. Jill started to uncover practices that helped her release underlying tension, get more connected throughout her body, and further understand the whys behind the results that she was experiencing. About 11 years after experimenting with self-myofascial release, she began to teach her students in her yoga classes how to tune up their bodies. Jill has helped and influenced many many people, from practitioners to students, learn how to better connect and take care of their bodies.Jill shares 3 key values that fuels her life-long commitment to learn and teach those around her about self-care practices. She strives to be a (1) student of her body, (2) student of what she teaches, (3) and continues to study her students. Without elaborating on all the great gems that Jill discusses, be sure to listen to the entire episode and look at all the free resources on her website and social media platforms (links below). Also, be sure to check out her books, The Roll Model, and her new book Body By Breath coming out on 2/28/23. This episode is full of great perspectives and information to help everyone understand how to better take care of their body. Enjoy the episode!Website: https://www.tuneupfitness.com/IG: @thejillmiller, @tuneupfitnessYouTube: https://www.youtube.com/@TuneUpFitness
This episode is all about adapting to current times and finding ways to improve what was effective in the past. Everything is always changing as technology improves, we learn more, and also understand more about what has worked in the past. Andrew dives into how important it is to be open minded about concepts, philosophies, and innovations that build off what was effective in the past.Andrew emphasizes how nothing is perfect and there is always room for improvement. Whether you apply these concepts to athletes, clients, or patients, or apply them to your personal journey, remember to continue to grow and improve what you built in the past. Build off past experiences, learn from current times, and be open to the future direction of human performance. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Internal and external focus, cueing, and feedback can have a big impact on training and results. Andrew discusses the benefits of internal and external focus during movements and exercises. Listen in and apply these important concepts to maximize your performance.Internal focus is when attention is directed internally to how your body is moving. While external focus is when attention is directed to the effect of the movement and the external environment. There have been key pieces of research in this area of attention, focus, and coaching cues that help to enhance motor control, strength & conditioning, and sports specific skills. Learn how coaches and athletes can benefit from these strategies when training.Listen in work towards external focus to help reinforce natural neuromuscular planning and coordination. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Let’s welcome Jay Christensen, MS, ATC, back to the HNL Movement Podcast! Check out Jay’s first episode (Episode 16) to hear about what it’s like to be the Head Athletic Trainer for Marvel Universe Live and all his unique experiences. Jay recently was the Athletic Trainer covering Disney On Ice that just finished a 10-week tour in Japan. Fortunately, Jay made a quick layover in Hawaii and we got to catch up and share some insights in this episode.Jay and Andrew discuss many topics from an athletic training and performance lens. This is a great episode to listen in to what can be done and understand how to take care of our body as we navigate through physical activities and sports. They discuss the complexity of working with high performance athletes and taking care of injuries, rehabilitation, strength & conditioning, and ultimately helping them to consistently perform at elite levels through a season, or in Jay’s setting an entertaining performance tour.Listen in to this episode as they share great perspectives that will help anyone who is physically active gain knowledge, find resources, or understand how to better take care of their body. Also, be sure to check out Jay's podcast and Instagram (links below) for more great content! Enjoy the episode!Not So Ordinary People PodcastJay's IG: @airjay09
Let’s get back to basics with exercise, movement, and training. Andrew discusses the key basic exercises, components of moving efficiently, and what to pay attention to for better fundamental movements. This episode offers great insights and information that helps Andrew build a strong foundation for those he works with.Andrew discusses the basic exercises that are essential to any type of workout. Squat, hinge, lunge, push patterns, pull patterns, and core function. In addition, he talks about key components and regions of the body to be aware of when executing these exercises. Lastly, pay attention to your alignment, activation, and movement efficiency when it comes to creating a sound foundation of movement. This sound movement foundation will help you to do more advanced exercises, variations, and sport specific tasks.Listen in and apply these insights to tune up your basics during training. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
In this engaging episode of the HNL Movement Podcast, Andrew welcomes back Manti Te'o for an inspirational episode on the journey through his NFL career and life after football. Manti openly shares his experiences, discussing the profound impact he has been able to make beyond the football field, as well as his recent Netflix documentary.
The conversation takes a deep dive into Manti's transition from college to the NFL, underscoring the challenges he faced, including the critical loss of confidence that impacted his performance. He shares profound insights on restoring confidence through self-integrity and maintaining personal promises. Manti provides a candid look into overcoming internal battles, resiliently dealing with trials, tribulations, and adversity throughout his career.
His story is a powerful testament to the strength of perseverance, the lessons learned in the face of adversity, and how it's the catalyst for continual growth through life.Join us for this inspiring conversation, as Manti's experiences provide invaluable lessons for athletes at all levels. Through his story, you'll understand why perseverance in the face of adversity not only strengthens us but also prepares us for future blessings. Tune in to the HNL Movement Podcast, subscribe on YouTube, and follow us on social media for more episodes like this. Enjoy!
Welcome Rick Olderman to the HNL Movement Podcast! Rick shares his experiences going through physical therapy school, yet still searching for answers to help people deal with physical pain. This episode dives into many key concepts to help connect the dots between the role movement plays on modulating physical pain.Rick dives into the concept of addressing the cause of pain beyond just managing our pain symptoms. He has spent his entire career integrating concepts from Shirley Sahrmann, Anatomy Trains, and Hanna Somatics to help many of his patients live pain free. He talks about working on the body as a system to correct dysfunctional movement patterns that contribute to chronic pain. He has successfully not only helped people identify dysfunctions, but also correct, change, and maintain better movement patterns to eliminate pain.Listen in to this episode that dives into key concepts that will help people to become proactive when it comes to taking care of their body. To learn more, check out all of Rick’s resources, courses, and books on his website below! Enjoy the episode!Website: https://rickolderman.com/
Happy New Year! Andrew discusses the theory and application of incorporating unstable surfaces in training. Listen in to the benefits, training adaptations, and ways to effectively apply these techniques. Unstable surfaces change the interaction between a person and the external environment. Therefore, when the external surface is unstable, more internal stability is required to carry out the same movement if performed on a stable surface. Essentially there is a tradeoff between surface stability and force production. The more unstable the surface, the more force production will drop off.Andrew shares key points that he considers and has implemented in training. The use of unstable surfaces may not have direct benefits for most traditional field or court sport athletes. Field and court sports are performed on stable surfaces and often dealing with unstable loads (i.e. opponents, equipment). Less commonly found are athletes that truly interact with unstable and moveable surfaces as seen in surfing, skateboarding, skiing, etc. However, there still are benefits that we all can gain from training on unstable surfaces. Andrew talks more in depth to how he uses this strategy to help potentiate and activate smaller stabilizing muscles with athletes.Listen in to the insights of how to effectively train on unstable surfaces. The dos and don’ts that Andrew has emphasized in practice. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets! Subscribe and follow all the HNL Movement social media outlets to keep up to date with new content in 2023! Happy New Year and enjoy the episode!
Another year is in the books! Listen in to Andrew’s insights, lessons learned, and reflections this past year. Andrew shares a brief PhD program update, highlights throughout the year, and what he is looking forward to in 2023. He also reflects on another great year of the HNL Movement Podcast. Be sure to check out all the previous episodes on your favorite podcasting platforms!Andrew reminds all of us of the importance of taking care of yourself and achieving a good balance in your life. He quotes Trevor Noah in a clip that he saw recently about finding a balance in life period, there’s so much more that needs to be considered other than work and life. Therefore, we are searching for so much more than a “work-life” balance. This constant search for balance is necessary in everything that we do, whether that’s elevating performance, playing sports, personal growth, or being there for your loved ones.Leading into 2023, stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets! Andrew plans to share more content about the research he is doing, all things related to human performance, and valuable information that will help you reach your goals. Be sure to subscribe and follow all the HNL Movement social media outlets to keep up to date with new content in 2023! Happy New Year and enjoy the episode!Check out previous episodes that I mentioned in this episode:Episode 129: Sheera Goren On Staying Active, Boutique Fitness, And Zygo Underwater StreamingEpisode 135: Ed Gibbins On Neuro-Training, Mental Readiness, Cognitive Load, & Optimizing Physical PerformanceEpisode 147: Max Newlon On Brain Training, Improving Focus, And Elevating PerformanceEpisode 150: Chris Mirabile On The Hallmarks Of Aging, Longevity, & NOVOS Innovations
Let’s welcome Michelle Hillier to the HNL Movement Podcast! Michelle shares how all her experiences have helped her create her program, Breath + Fire. Breath + Fire helps people to discover their authentic self, encourage personal growth, and find their balance in life to thrive. She has a lot of personal wisdom to share in this episode, growing up as a performer to overcoming hardships and struggles through the COVID-19 pandemic.Michelle helps and teaches people of all ages how to take care of their body. She talks about how she founded the Groovin’ Kids program that encouraged more than one million kids to move and dance. Throughout the years, she continued to spread awareness about health and movement through TED talks, keynote speeches, and workshops. However, as the years went on, and through the pandemic, her life came crashing down while she endured pain and surgery, struggles with close relationships, and alcohol abuse. Although it took great strength and perseverance to overcome those challenges, she is grateful for those times of adversity as it helped her to find her authentic self and fuel her passion to help others do the same.Michelle shares many gems about personal growth in this episode. Listen in to learn about her philosophy, programs, and services she offers. She wants to tell everyone that it’s never too late to grow and work on ourselves. Be sure to check out her links below and enjoy the episode!https://www.breathandfire.com/IG: @ michelle_breathandfire
Andrew dives into key concepts that help him, and his athletes correct movement patterns, learn how to move properly, and move better. The more that we focus our training on specific details and being able to feel motor patterns, the more our brain and body will improve with those movements.Andrew talks about concepts and his approach to learning or relearning movements. In the early stages, it really boils down to breaking down movements and performing quality reps more often than not. He shares a great quote from Nick Saban that he saw on social media that shared “you don’t want to practice things until you get it right, you want to practice things until you can’t get it wrong.” Consistency and quality reps are key when learning or correcting movements to help you perform better.Listen in towards the end of the episode where Andrew shares some of the strategies he utilizes to enhance movement quality. Strategies of long duration isometrics, a very gradual progression of load and velocity, and controlling movement under greater demands of cognitive load. Enjoy the episode!
Andrew shares valuable information about percussion therapy and massage guns in this episode. Although there is limited evidence and research currently, there is a lot of anecdotal information that helps us to apply this tool in athletics. He talks about the theory of percussion therapy and what kind of impact using a massage gun has on our tissue and performance.Listen in as Andrew talks about the practical application of how to use massage guns. Most importantly, once you understand what it is doing and how to use it, do you actually need a massage gun? That really depends on what you are looking for and how much you value massage guns as it can be a little pricier. It can be a great tool in your toolbox, but again it isn’t something that you absolutely need if you have other tools that can get the job done. Be sure to listen to the end of the episode where Andrew breaks down and shares some insights whether you may need a massage gun or not. Enjoy the episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio
Welcome Chris Mirabile, the Co-Founder & CEO of NOVOS, to the HNL Movement Podcast! This is an extremely informative episode about longevity and how to stay younger for longer. He shares his personal journey that led him to his passion in learning about biology and long-term health. He shares the life changing experience he went through at 15 years old, undergoing brain surgery to remove a tumor. Although he was always interested in health and fitness, this sparked his curiosity in wondering if the things he is doing right now is beneficial not only in the short-term, but in the long-term as well? And while digging deeper, the answer he often ran into was no, his practices were not good for his long-term health. Throughout the years, this led to searching for what practices and habits are beneficial in both the short-term and long-term. He is passionate about his lifelong endeavor to learn about longevity, as well as to pass on all the valuable information to help others in life.As Chris began learning more, he started attending conferences, talking to researchers, and networking with experts in the field of longevity. This eventually led him to Co-found NOVOS, a consumer-focused longevity and biotechnology company. He shares so many gems and insights in this episode, and gives a well-explained overview of the 10 hallmarks of aging as listed below:1. Mitochondrial Dysfunction2. Cellular Senescence3. Loss of Proteostasis4. Altered Cellular Communication5. Genomic Instability6. Epigenetic Alterations7. Telomere Shortening8. Deregulated Nutrient Sensing9. Stem Cell Exhaustion10. CrosslinkingChris also dives into important concepts of biological age vs. chronological age and how reduce our risks of disease and health related issues. NOVOS strives to educate consumers and provide longevity innovations to the public. The take home message that he shares is it’s now possible to slow down or even reverse aspects of aging. Science of aging and longevity has exponentially grown in recent years and the future looks promising to help us stay younger for longer. Listen in and enjoy this informative episode!Website: https://novoslabs.com/Longevity Quiz: https://novoslabs.com/age-test/NOVOS Longevity Webinar: https://www.youtube.com/watch?v=of-KkN4nz5MIG: @novoslabs
Can you believe it’s already Thanksgiving?! Andrew talks about being thankful for health, wellness, and all the things that you can do. When you appreciate the things you can do, it helps to make progress and improve at what you set your efforts towards. As you keep making progress, you will build habits over time that help you to reach your goals and live the lifestyle that you want. Embrace the growth process and keep striving to achieve more.Listen in as Andrew shares how to focus on and prioritize the important things in life. That includes time with family and friends during Thanksgiving and the holidays. Happy Thanksgiving everyone!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio
Andrew shares an update with his PhD in Biomechanics journey. He gives a little insight in his area of study, his research responsibilities, and future projects that he is looking forward to working on. He also shares his growth as he reflects to where he was a year ago during his first semester. For all of us, looking back can show us how our consistent practices and habits helped us grow over time.Andrew also talks about how research contributes to the bigger picture and improves our understanding in theory and practice. Adding new information to our current knowledge is key to advance any field. In addition, it's important to recognize that a single article isn’t the final answer to all problems, but rather it helps us to further our knowledge and thought process moving forward. Essentially, research articles are small pieces fitting into the bigger puzzle that helps to provide more clarity than we had before. This is what skilled researchers and experts are excellent at doing, synthesizing research and progressing the thought process that leads to innovative solutions.Lastly, Andrew applies this concept to everyone that comes across information in the health & fitness space. He shares how he saw a podcast clip where Bret Contreras shared that the health & fitness landscape today gives an advantage to the non-practitioners that have the ability to invest time in creating content. I agree that this is very different than the past where experts in the field dedicated their time to work with clients and athletes. There's a lot of pros and cons here to dive into. Listen to the end of this episode for some great insights and things to be aware of when you come across health & fitness content on social media. Andrew shares some great perspective that you’ll want to listen to. Listen in and enjoy the episode!
Welcome Max Newlon, the President of BrainCo, to the HNL Movement Podcast! This episode discusses how you are in the driver’s seat when it comes to training your brain. BrainCo develops technology that measures brain activity and helps to improve how we are connecting with the world around us. All our interactions, experiences, habits, and so on influence how we live and perform in life. Training our minds is arguably just as, if not more important than all the physical training we do to elevate our performance.Max shares how he started his journey in martial arts at a young age and was introduced to meditation practices. This path sparked his interest in neuroscience and how to train the mind as he progressed through his education. In college, he earned his undergraduate degree in cognitive science and went on to study human development psychology in his graduate program at Harvard. He has been fascinated with how meditation and self-regulation practices can make a significant impact on our wellbeing and performance. He is passionate to learn about advancements in this field, but more importantly to help educate people of all walks of life the benefits of these tools and practices.Max dives into the FocusCalm experience that helps us train to improve focus and calm our minds. Listen in to learn about the headband hardware, the user experience on the app, and how daily mind training can help in so many facets of life. This is revolutionizing not only human performance, but also how we navigate through our daily lives. He gives a comprehensive understanding of how these tools and practices can benefit everyone from kids to elite level athletes. Be sure to check out the links below for more information about FocusCalm. Also, if you are interested in purchasing the headband or the app, use this link for 10% off your purchase: https://focuscalm.com/discount/HNL10 Enjoy the episode!BrainCo: https://brainco.tech/FocusCalm: https://focuscalm.com/Instagram: @focus_calmTwitter: @BrainCo_Tech
Keeping your knees healthy and performing optimally goes well beyond just working on quad and hamstring strength. In fact, healthy knees are highly dependent on all the functioning parts of the lower leg. Listen in as Andrew breaks down fundamental concepts with how important core, hip, and ankle function are to overall knee health.Andrew gives a brief overview of anatomy and function of the knee. More importantly, he shares 3 key points that helps to emphasize how interconnected the knee is with the entire kinetic chain. The 3 points in this episode are:1. Knee movement is strongly influenced by hip and ankle/foot function2. Knee problems may arise as a result of doing something the knee is not designed to do3. When alleviating knee issues, you MUST work on the entire kinetic chainStay tuned for more follow up content to this episode. Keep those knees healthy and performing well. Enjoy the episode!
Will more training lead to better performance? That’s a loaded question that is very complex to answer. Andrew dives into the important concept of lifestyle outside of training that may make or break your results from training. Listen in as this episode revisits the fundamental concept of the general adaption syndrome and how you can apply this to optimize your performance.Andrew breaks this down and provides perspective to how important overall lifestyle is to optimize performance. We all have the same amount of time throughout the week, a total of 168 hours in a week. Even if you are training 3 hours a day, 6 days a week (which is a lot!), that’s only about 11% of your time spent training during the week. Therefore, what we do the other 90% of our time plays a big role in how we can adapt and benefit from our training. Build awareness with your performance and prioritize lifestyle practices that support your training. Everything we do outside of training will add up and elevate your performance. Listen in to maximize your progress and enjoy this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio
Let’s welcome Ryne Sullivan to the HNL Movement Podcast! Ryne grew up in New Orleans and has been around sports and training for nearly his entire life. While growing up, he played organized soccer and baseball, and other backyard sports with the kids in his neighborhood. Listen in to all his experiences through playing sports, strength & conditioning, and currently training athletes at Training Think Tank.Ryne looks back on his journey that led him to what he is doing today. Early on he realized his drive to train to compete in sports. This realization played a key role into how he trained and gravitated towards pursuing baseball in high school. The like-minded team environment, coaches, and trainers helped him to improve both on and off the field. This is also the beginnings of being introduced to quality training methods and CrossFit.Ryne discusses many aspects of CrossFit; the philosophy, his experiences (competing and coaching), the culture, and how to know if CrossFit is right for you and your goals. He ties in his personal journey through training, sports, and overcoming injuries, into how it helps him to coach people as navigate along their health & fitness journey. This is a great episode not only to learn about CrossFit, but also how to enjoy the process of working towards better health & fitness. Listen in and enjoy the episode!https://www.trainingthinktank.com/Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio
Andrew talks about key points to get started and taking action steps immediately. We are all guilty of putting things off in life, and that may be involving physical activities, health, nutrition, fitness goals. When you take that first step, that will help you to be on your way to make improvements and grow. Andrew discusses 5 key points to take action immediately, if not today, then tomorrow.
- Start with an appropriate/realistic volume
- Progress gradually
- Take interest in improving
- Enjoy the process
- Find your support system
Getting over the initial hurdles of getting started could be what gets on you on the right track to accomplish your goals. Andrew concludes with an excellent quote from Episode 16 with Jay Christensen that relates to this episode. “The things that we persist in doing becomes easier, not because the task has changed, but because ability to do has increased.” If we don’t do and put things into action, we take away any chance of increasing our ability and reaching our goals. After you listen to this episode, make your plan to put something into action immediately. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How physically literate are you? Let’s break that down in this episode. Our bodies crave movement to improve fitness, mental state, moods, reduce stress levels, and so on. Movement is integrated in our lives from daily routine tasks to playing sports. Learning how to move well in a variety of ways is essential to improve our physical literacy.
Andrew dives into the importance and value of expanding our movement practices. Practicing a wide range of movements throughout the year, through various activities, or periodizing your workouts will help improve your performance. Listen in as Andrew recommends for all of us to intentionally mix things up so that we are not putting our bodies through the same demands year-round. For parents and your kids, it’s encouraged to participate in a variety of sports throughout the year if you enjoy it. As we start to specialize in a single sport, it is essential to have an offseason of around 4 months that consists of different physical demands. Lastly for adults, try to also incorporate various movements and different activities throughout the year. Of course, make sure you are fit and trained to participate safely at that level. Movement skills are something that if we don’t use it, we start to lose it. Train smart, improve your performance, and keep moving. Listen in and enjoy this episode.
Check out Episode 36: Early Youth Specialization In Sports Is Not Recommended For Higher Levels Performance
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week features Cody Collins on the HNL Movement Podcast! Cody grew up working out, training, and excelling in baseball. He shares many lessons learned throughout his baseball career and beyond that we can all take something away from. Stay tuned for this jam-packed episode where we discuss strength & conditioning, training for baseball, facing the “yips,” overcoming injuries, and how he stays in shape and finds his purpose in being a firefighter.
Cody shares how he began training for baseball at a young age and was driven to improve in baseball. He dedicated himself to baseball and eventually realized his childhood dream of playing Division-I baseball at Cal State Fullerton. This transition from high school to college baseball was an eye-opening experience for him. In addition, he shares in depth about his experience facing the “yips” head on and struggled to overcome this mental, emotional, and physical battle. He also shares his experiences of battling through injuries, dislocating his throwing shoulder, and tearing his ulnar collateral ligament (UCL). Cody’s strength and perseverance through these difficult times are something that we all can learn from.
Cody continues to stay active and extremely fit to help him prepare for the unknowns of being a firefighter. This episode is a testament of how everyone can learn valuable lessons through sports. It was a pleasure to talk to Cody and listen in to all the highlights, obstacles, and adversities that he faced through his career. He wants everyone to know that no matter what you are going through right now, you are not alone. Find those people that are there to help and support you, communicate and express yourself, and know that in the long run that everything will help to make you stronger. Everything will work out and be okay. Listen in and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Have you heard about anatomy trains? Did you know that your myofascial system creates direct connections and seamless integrations between individual muscles. This episode is all about understanding the various myofascial meridians that travel the body from head to toe. The myofascial system contains countless nerve endings, provides sensory information, and stores mechanical information as we move. Knowledge of these integrated lines will add to your understanding of human movement, training, and performance.
Andrew discusses the anatomy train’s myofascial lines as presented in Thomas Myer’s classic book. This is a topic that can go to great depths to further understand how the body creates and adapts to movement. In this part 2 episode, Andrew dives into the remaining three myofascial lines: the arm lines, functional line, and deep front line. This is a great introduction to understand what components make up each line and some of the implications it has on our movement patterns. Be sure to check out and subscribe to the HNL Movement YouTube channel for the video version of this episode! Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Have you heard about anatomy trains? Did you know that your myofascial system creates direct connections and seamless integrations between individual muscles. This episode is all about understanding the various myofascial meridians that travel the body from head to toe. The myofascial system contains countless nerve endings, provides sensory information, and stores mechanical information as we move. Knowledge of these integrated lines will add to your understanding of human movement, training, and performance.
Andrew discusses the anatomy train’s myofascial lines as presented in Thomas Myer’s classic book. This is a topic that can go to great depths to further understand how the body creates and adapts to movement. In this part 1 episode, Andrew dives into four myofascial lines: the superficial back line, superficial front line, lateral line, and spiral line. This is a great introduction to understand what components make up each line and some of the implications it has on our movement patterns. Be sure to check out and subscribe to the HNL Movement YouTube channel for the video version of this episode! Check back next week for part two that covers the remaining anatomy train lines!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Let’s welcome Guysen Terai to the HNL Movement Podcast! Guysen recently moved back to Hawaii after being a strength & conditioning coach at Oregon. This episode discusses many topics related to strength & conditioning, coaching strategies, navigating through your career, and finding your purpose to make a positive impact on those around you.
Guysen talks about growing up in Hilo and playing sports year-round from a young age. He has learned valuable lessons through sports that has helped him as a coach to this day. Like many of us, competitive sports come to an end, and we transition to search for the career we would like to pursue. Naturally, being active all his life, he fell into Kinesiology at the University of Hawaii at Manoa (UH). As a requirement for a class to gain observational hours, he walked into the athletic facility at UH and asked Head Strength & Conditioning Coach Tommy Heffernan if he would be able to volunteer. That began his unique road in pursuit of becoming a strength & conditioning coach. Guysen shares his journey of sacrifices and perseverance that led him to becoming an Assistant Strength & Conditioning Coach at the University of Oregon.
This episode is more than just valuable strength & conditioning insights. Listen in to gain inspiration of how to pursue your passion and find your purpose to make a positive impact on others. It was a pleasure to have Guysen share all his experiences and the ways it allowed him to elevate athlete’s performance. For those of you that are at a crossroad in life or your career, keep taking the necessary steps to move forward and work towards your goals. Listen in to this episode and check out Guysen on social media for more helpful training resources. Enjoy the episode!
IG: @guysenterai
YouTube: https://www.youtube.com/channel/UCOCBqcUAaBUB0F81Mivk4Sg
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Do you suffer from nagging and annoying knee pain that is preventing you from doing activities? Even if you are pushing through the pain, your performance will slowly declining with any type of knee pain. This episode is all about understanding the wide range of potential causes of knee pain, how to eliminate your pain, and most importantly train to improve your knee health and performance.
Andrew shares this comprehensive perspective to break down the possible causes of knee pain. Be sure to listen to the entirety of this episode so that you can address your knee pain with a multidimensional approach. He discusses aspects such as getting assessed and diagnosed by sports medicine professional, how dysfunction in the kinetic chain contributes to excessive stress in your knee, proper training strategies, nutrition and recovery, as well as the mental aspects of eliminating knee pain. After this you will see that correcting knee pain is more complex than just doing a few exercises and stretches. Be sure to check out and subscribe to the HNL Movement YouTube channel for more related content! Take care of your knees, train smart, and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Summer is over and Andrew is starting his 2nd year in his PhD program! This episode is a brief update on his PhD journey as well as the upcoming HNL Movement content. Like with any endeavor, it’s about utilizing your experiences and growing along the way. With a year under his belt, he is excited to get started with his 2nd year.
Andrew shares valuable insights for everyone to apply to their journey. Focus on maintaining balance in life and trust the growth process. This is something that can be very challenging in the moment. However, that perspective can help us to better take care of our well-being and allow us to make greater progress moving forward. Listen in on his journey ahead, as he discusses the classes he will be taking and the ways it will benefit the HNL Movement podcast.
Be sure to check out the HNL Movement YouTube channel for video clips of the podcast episodes and helpful resources to optimize your performance. Stay tuned for future episodes on what’s going on in Andrew’s journey, as well as exciting future guest interviews! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Welcome Ed Gibbins, the Co-Owner and Chief Product Officer at Rewire Fitness, to the HNL Movement Podcast! For everyone out there, especially athletes, how do you train and recover mentally and cognitively? There is evidence and proven strategies that help to enhance physical readiness and performance, however, many of us don’t have the tools or experience to apply these mental and cognitive strategies to our training regimen.
Ed shares his experiences growing up playing rugby, overcoming obstacles of Type 1 diabetes, and his growing fascination with the mind body connection as it relates to optimal performance. The mind has such a powerful influence over how we perceive exertion and our overall physical performance. Our mind can be a limiting factor that needs to be trained just like how we train physically with strength & conditioning. This is where Rewire Fitness comes in and provides solutions to improve our mental and cognitive readiness.
Listen in to all the insights and the importance of mental and cognitive wellness. Rewire Fitness is providing a way to assess, train, and improve your mental and cognitive health that will help you to perform better in activities, sports, and life. Listen in to this episode and check out more information about Rewire Fitness at the links below! Enjoy the episode!
Website: https://rewirefitness.app/
IG: https://www.instagram.com/rewirefitness/
FB: https://www.facebook.com/rewirefitnessapp
Twitter: https://twitter.com/rewire_app
YouTube: https://www.youtube.com/channel/UCHleaoz9k4ceXEFVcUNdNqg
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is all about how to implement an effective warmup strategies to help you better prepare for your training sessions and activities that you are jumping into. This is a great general overview of key components that are included in effective components. The components Andrew mentions are (1) increasing circulation/metabolism, (2) progressing mechanics and movements, (3) warming up the nervous system, and (4) prepping your mental state as well. Collectively, all these areas will help you to better transition from a rested state into your sports or activities.
Andrew also discusses how the focus of warmups can be very different from person to person. Understand what you need to prepare your body and implement the appropriate intensity, components, and practices that will do so. These warmup practices will make a difference to maximize how you perform and make progress over time. Also, keep in mind that you want your warmups to be efficient too. This is meant to complement your sports and activities well, not to replace your sports and activities. As a rule of thumb, if you are doing more intense physical activities or more precision types of skills, you will probably spend a little more time warming up. If you are recovering from injuries or working on movement dysfunctions, that may also require more lengthy warmups. Basically, listen to your body and practice what works best for you to perform at your best. Apply these concepts to your warmups and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Do you have rotator cuff problems? Are you looking to prevent shoulder injuries in overhead sports? Listen in to this episode where Andrew breaks down key concepts for optimal shoulder health. This episode is all about the rotator cuff: anatomy, function, and key training considerations to elevate your shoulder performance.
This episode is a must to understand the importance of the rotator cuff. The rotator cuff is made up of 4 muscles, the supraspinatus, infraspinatus, teres minor, and subscapularis. Collectively the muscles provide dynamic stability by creating a compressive force of the glenohumeral joint. It also controls the subtle, but crucial movements between the bones of the shoulder joint (i.e. arthrokinematics between the humerus and glenoid fossa). Strengthening your rotator cuff goes well beyond low intensity, isolated rotator cuff exercises. Your rotator cuff needs to adequately stabilize your shoulders during high force, high velocity, and sports specific movements. Andrew also discusses the importance that posture and scapular stability plays in rotator cuff function. Bottom line is to make sure that you are properly training and maintaining your shoulder health for your activities. Check out my YouTube channel for more performance training content! https://www.youtube.com/c/hnlmovement
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Welcome Takahiro (Taka) Uchida to the podcast this week! Taka is an assistant athletic trainer with the Atlanta Hawks. He shares his journey of moving from Japan to the United States, working to become a Certified Athletic Trainer, and making the most of the opportunities in front of him. From the time he moved from Japan, he had dreams and aspirations of working in the NBA one day. He is now living his dream working the past 3 seasons with the Atlanta Hawks.
Taka talks about playing basketball while growing up in Japan and getting introduced to strength & conditioning in high school. This planted the seed and began his interest in the performance aspects of training for athletics. Following high school, he decided to move to the US in hopes of becoming an athletic trainer and fulfilling his dream of working in the NBA one day.
This episode is inspiring with many great gems of how to work towards your dreams. Taka emphasizes how he always took opportunities with the mindset of learning as much as he could at each step along his journey. His athletic training career began in Missouri as a student who did not know any English to being an assistant athletic trainer for the Atlanta Hawks. He is truly grateful for all his stops along the way, internships with the St. Louis Rams and Stanford, being a graduate assistant at Hawaii, before living his dream of working in the NBA. Listen to his spectacular journey and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Listen in to this informative and educational episode on all things pertaining to anterior cruciate ligament (ACL) injuries. Andrew has a wealth of experience in clinical practice and research when it comes to ACL injuries. This episode covers many key points including:
· ACL anatomy
· Function of the ACL
· Mechanism of ACL injuries
· How do you know if you injured your ACL
· ACL injury statistics
· Treatment options
· Rehab/strength & conditioning process
· Long-term concerns following ACL injuries
This episode is a comprehensive overview to understand ACL injuries. ACL injuries have a major impact on a person’s life, both in the short term and long term. It is extremely important to continue to work on neuromuscular dysfunction through long term strength & conditioning practices. Also, be sure to check out the full video of this episode on the HNL Movement YouTube channel to see the animations and graphics. Listen in, share this episode, and enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew shares 5 key areas to focus on that will greatly improve the quality of how you move. These fundamental concepts will apply to all different types of training and movements. The 5 areas to improve your movement quality that Andrew dives into are:
- Mobility
- Stability
- Posture/alignment
- Muscle activation
- Tempo/speed of movement
Andrew shares great information and examples of how these basic concepts will help to tune up your movement. There will always be ways to improve in these areas as none of us move perfectly. That’s part of your journey to optimize your performance. Every rep, set, and training session is practice for you to improve and grow along your journey. The more that you clean up the quality of movement, the more benefit you will gain from exercise as well as lower your risk for injury. Listen in and apply these concepts to your training. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Let’s welcome Sheera Goren to the HNL Movement Podcast! She is the Co-Founder of Zygo, an innovative and revolutionary product that streams audio underwater. Growing up playing soccer as well as other sports, Sheera discovered ways to continue living an active style after playing collegiate soccer. This led to discovering boutique fitness classes, fun outlets of being active, and eventually wondering how some of these experiences can be applied to swimming.
Sheera and her high school classmate, Charlie, reconnected at a friend’s wedding where they began to wonder if this boutique fitness experience could be offered to swimmers. This led them on a journey to not only create this experience for swimmers, but also developing revolutionizing audio hardware that can transmit high quality audio underwater. This led to the creation of Zygo, the innovative headset and app that offers a unique swimming experience.
Listen in to all the details of how the hardware works, the technology, specifications, and user experience. Zygo is the best option on the market today delivering high quality audio, a comfortable and functional fit, as well as a walkie talkie feature to communicate through the water. In addition, they are growing the platform of guided workouts and enhancing the swimming experience for their consumers. Sheera even shares insights for use with ocean sports and team water sport athletes. This was truly a fascinating and informative episode. Check out Zygo for more information and enjoy this episode!
Website: https://shopzygo.com/
IG: @zygogram
Email Sheera: sheera@zygoco.com
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew provides a great overview of what biomechanics is. Biomechanics is a subdiscipline of kinesiology and one of the key tools to analyze human movement. It entails studying how the body moves using physics and mechanical engineering strategies. Biomechanics answers questions that help to prevent injuries, rehab injuries, train better, and improve performance.
In this episode, Andrew explains key terms in biomechanics such as kinematics and kinetics to analyze human movement. He also goes over the differences between qualitative and quantitative analyses. Both methods synthesize information and apply it to solve problems dealing with human movement. Biomechanics involves critical thinking and an understanding of anatomy to apply concepts to real life. Many kinesiology and sports medicine professionals utilize biomechanics. Everyone from PE teachers, coaches, strength coaches, athletic trainers, physical therapists, physicians, and even athletes.
Although technology has come a long way, it is still unable to research and measure all the intricacies and details of human movement. Despite that, the take home message is that biomechanics is all around us. From learning techniques in sport and exercise, ergonomic advancements, to exercise tracking devices. It helps clinicians to improve patient care, rehabilitation, strength and conditioning, sports equipment, etc. Biomechanics helps us to understand and explain why and how we move in life and sports. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Recovery is a big topic, but how do you effectively apply recovery strategies to match your training demands? Everyone doesn’t respond the same to training stimuli because of individual differences, and therefore we don’t recover the same following physical activities. The basic aspects of effective recovery are adequate sleep, stress management, nutrition, hydration, and getting rid of inflammation and waste products following exercise. However, more importantly, Andrew discusses how to be more aware of how to appropriately fit in recovery strategies based on how you are responding to your training regimen.
Andrew discusses paying attention to factors that influence how we recover from workouts. This includes our level of strength & conditioning, movement patterns, mobility issues, nutrition/hydration status, skill/experience level, weather acclimation, or just how worn down our body is from previous training sessions. Assess and evaluate those aspects to better gauge what you need to effectively recover as the weeks go on. The take home message from this episode is to make your recovery practices match your training and lifestyle. If they don’t match, then make the necessary adjustments to help make the progress you desire. Happy recovery and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Welcome Harrison Kuroda to the HNL Movement Podcast! There’s many great insights he shares from his experiences as an athlete and a coach. He talks about how baseball grew into his primary sport that led him to play at the University of Hawaii. His road wasn’t without obstacles and adversity as he persevered to return after shoulder surgery during his collegiate career. He talks about suffering multiple shoulder dislocations on his throwing shoulder. The first incident happened while playing soccer in high school and eventually led to a Bankart and labral repair. He shares many great firsthand insights through his recovery process to get back to pitching in college. He greatly credits Tommy Heffernan (Episode 100) with restoring his strength to play Division-I baseball again.
All of Harrison’s experiences have led him toward helping pitchers with strength & conditioning, throwing mechanics, and progressing on and off the field. In 2016, Harrison opened his facility Pitching Performance Hawaii, which is now in a 10,000 sq. ft. training space that includes a strength & conditioning, pitching, and hitting space. He encourages his athletes to be curious about learning and improving and prides himself on being a fresh set of eyes when coaching players of all ages. There are many great gems in this episode that will help athletes throughout their journey. Check out what he is doing on social media and his website below. Listen in and enjoy the episode!
Website: https://pitchingperformancehawaii.com/
FB: https://www.facebook.com/PitchingPerformanceHawaii/
IG: https://www.instagram.com/pitching_performance_hawaii
Email: pitchingperformancehawaii@gmail.com
Phone: (808) 352-0478
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew discusses five tips to help you train like how you want to perform. These tips will help you to maximize your training benefits, improve your progress, and execute and perform with more consistency. Apply these five tips below to your training regimen and keep working toward your goals.
1. Have a positive attitude and mindset
2. Focus on improving training quality
3. Make every rep count
4. Focus on the end of sets/workout
5. Focus on being consistent with training
This episode is a great reminder for all of us to be accountable to string together consistent, high-quality workouts that help to elevate our performance. Remember to make those difficult days count and do what you can to make the most of every training session. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew shares a key tip to help athletes to be powerful and explosive on gameday: relax and stay loose. Once all the training and preparation work has been done, switch gears to focus on giving your body the best chance to execute what you have practiced in training. Excessive stiffness, tension, and tightness takes away from our power production and performance. This can be influenced by many factors such as physical tension, nerves, and mental or emotional stressors. The contributing factors may be different for everyone but figure out how you can prepare your body for game day to be as relaxed and loose as possible.
Practice strategies that work for you and carry that over to your preparation for games and performances. Remember that excessive tension and tightness affects our sequencing, timing, precision, and overall performance in sports. Give your body the best chance to perform optimally when it counts. Believe it or not, this takes effort and practice as well. Remember to relax and stay loose! Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Let’s welcome back Kupono Fey to the podcast to share many valuable insights on the lessons that athletes learn through sports. Be sure to listen to Kupono’s first episode, episode 35, to hear his story and growth through his career to play professional volleyball overseas. Andrew and Kupono discuss many topics that athletes can relate to through playing, preparing, and overcoming adversity in sports. There’s so many aspects learned through sports experiences: communication, teamwork, psychology, motivation, passion, controlling the controllables, just to name a few. Athletics can be a great vehicle to instill many great life lessons that may not be fully realized until competitive sports are done. For all of us, find those experiences and lessons that you have learned and apply it to what you do now and in the future.
Listen in on this valuable episode and keep applying the formula to success in all of your endeavors. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew wrapped up his 1st year in his PhD program! He shares his awesome experiences and valuable lessons learned over this past year. Listen in to the perspective and insights of what a PhD journey entails. Andrew pushed himself to his limits and tried to get as much done as possible during his first year. This was an extremely challenging year that was remarkably mentally stimulating to say the least, very very busy, and felt like it flew by in a flash. With all of that, Andrew thoroughly enjoyed himself and wouldn’t have wanted this experience to go any other way.
Andrew has great insights to share perspectives about a PhD journey that many fellow students may relate to, or anyone in general that is curious to know. A key point is how every PhD student’s journey is unique and highly unlikely to be the same for everyone in a PhD program. He shares some of the valuable lessons learned such as how research and clinical practice really fuel each other and progress fields of study. Also, how truly difficult research is any field of study. And lastly, how much there is to learn, and the depth of knowledge out there is endless. Most importantly, he is grateful for the collaborative efforts and support that he received throughout his first year. Having support from many people around you is key to help your growth as a PhD student. Listen into Andrew’s insights and stay tuned for more content in the near future. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew shares valuable perspectives on stress management and how the right amount of stress can be extremely beneficial for you. This right amount of stress, termed eustress, can make us stronger, create favorable adaptations, and help us to improve our performance. Just like how we need the right number of stressors in training to enhance physical adaptations, stressors can also improve our mental and emotional well-being too.
Andrew encourages everyone to find the ways that help you manage and cope with stressors in a healthy way. Taking care of what you need to ahead of time may inadvertently help you to reduce stress in the future. You never know when unexpected obstacles may arise and create setbacks. Be sure to listen to this episode for valuable insights to help us get through crazy and hectic times. Also, Andrew mentions some key points from Episode 61 about making time to build the lifestyle you want. Enjoy the episode, aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Andrew dives into helpful information about food journaling to improve your nutrition habits. Long-term food journaling is not necessary to create healthy nutrition habits. However, after you have been consistently practicing nutrition basics and fundamentals, short-term food journaling can uncover valuable information that points you in the right direction to further improve your nutrition and lifestyle.
Food journaling is a way to collect data, compare what you think you are doing to what you are actually doing. This is not used to judge, focus on negative aspects of nutrition, or distract you from sustainable nutritional habits. Andrew shares helpful tips to not over rely on food journaling, how to record and interpret your journal, and how to make this a effective and valuable tool. Bottom line again is you don’t need to record everything you eat to have good nutrition habits. Listen in and enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode welcomes two great UH athletes, Marcus and Chanteal Malepeai (formerly Chanteal Satele)! They are great athletes, but more importantly great people who support each other and their teammates both on and off the court/field. They take a trip down memory lane and reminisce on all of the great times as student-athletes at the University of Hawaii.
Listen in to their roads to fulfill their dreams of playing at home in front of family and friends at UH. They share how they met, the memorable first home game Chanteal played in the Stan Sherriff Center, and how they supported each other through their collegiate careers. They share great perspectives on the similarities and differences between them and the sports that they played. Most importantly, they are extremely proud to have watched each other’s success in their respective sports and are grateful to have been by each other’s side.
This episode shares many great stories that they will cherish forever. Listen in to their positive message for everyone out there: find what you’re passionate about and work towards achieving your dreams. You won't want to miss this episode with all the great stories from the Malepeais. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew dives into a very valuable tip to help optimize your performance; being proactive. Being proactive can be accomplished in many ways. Andrew shares three points that will help you to be proactive in ways that help you to stay a step ahead and prepare yourself to maximize your results.
Point number one is to take initiative with all aspects related to elevating performance. Don’t wait until things become problematic before addressing it. Take care of things ahead of time, be proactive, to maximize the benefits of training. Point two is to focus on improving, but more importantly the areas that you individually need to improve. The last point shared is to practice everything to the best of your abilities to maximize the benefits in the long run. There are no short cuts, going through the motions, or stumbling on optimal performance by accident. Listen in and enjoy the episode!
Check out the related episode #74: How To Develop Your Recipe For Performance
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
What is motor control? What does acceptable motor control look like? Listen in to this episode as Andrew explains the theoretical concepts behind the complex neuromuscular system that controls how we move. Motor control on a basic level consists of: (1) necessary input from the somatosensory system sending signals back to your central nervous system, (2) the ability of the nervous system to sufficiently process that information, and (3) responding with an acceptable movement output.
The human body functions with two primary goals. Survival and efficiency. This carries over to even modern-day rehabilitation, strength & conditioning, and sports performance training. Survival and efficiency can provide some clues as to how and why people adapt the way they do to training stimuli. Some people will adapt to training stimuli in a positive way that builds them up. Others may compensate in a negative way that breaks their body down in a viscous circle manner. Andrew breaks down how survival and efficiency are important components to understand when striving to optimize performance.
As motor control improves, the goal is to improve the consistency of motor control through training. Andrew discusses imprinting motor patterns, or in Layman’s terms developing “muscle memory.” Imprinting motor patterns is training the nervous system to consistently interpret, process, and respond to control movement. As that motor control system gets fine-tuned, injury risk goes down and performance starts to improve. Visually, that is what the eye interprets as athletic, coordinated, and smooth movement. This episode is filled with many gems. Listen in and enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Continuing with the National Athletic Training Month episode, Andrew welcomes Reid Takano to the podcast! Reid is an athletic trainer at Kamehameha Schools and the current Hawaii Athletic Trainers’ Association president. Like many other ATCs, Reid is passionate about helping young athletes succeed throughout their journey.
Reid shares many experiences that athletic trainers can relate to. He talks about learning to take initiative and developing a strong work ethic as an athletic training student. Being immersed in athletic training, going through the internship route to become certified, has prepared him well for his career in the secondary school setting. He also shares memorable experiences working a couple of training camps with the San Diego Chargers prior to moving back home to work in the high schools.
Reid has many great stories and memories in athletic training, but even more importantly has a passion for helping to progress the athletic training profession. Hawaii is one of the few states that has comprehensive athletic training coverage in high school sports. Reid was there to witness this movement during his career. They discuss the growth of athletic training in Hawaii, as a profession, and how important data has been to justify future athletic trainer positions. Athletic training is a growing profession that helps support the growth of sports. As athletic trainers, we are all on the same team and provide a safe environment for athletes to compete. For the fellow athletic trainers out there, stick together and help to progress the athletic training profession in the future. This episode provides first-hand insights into the athletic training field with so many great topics covered. Listen in and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
March is National Athletic Trainers’ Month! Show all the athletic trainers you know your appreciation for all that they do. Athletic trainers wear many different hats, have a variety of skillsets, and support athletes and people throughout sports and life. Listen in as Andrew shares insights about the athletic training profession, the training and educational requirements of certified athletic trainers (ATC), and what drives him to continue to help people as an athletic trainer.
Athletic trainers are emerging in many different settings that help people through injuries, overcome adversity, and return back to sports. There are so many athletic trainers out there that dedicate themselves to make a positive impact on the lives of others. Athletic trainers do more than just keep people safe and help people back to full health, but also build valuable relationships with everyone they work with.
Andrew is extremely grateful to all of the people he has worked with throughout his career, from athletes of all levels, colleagues, and a wide range of professionals. Everyone has helped Andrew to continue to learn and grow both professionally and personally. This is his passion and why he continues to do what he loves, helping people overcome injuries, creating resources that help to optimize human performance, and constantly learning to help to improve the quality of people’s lives. There are many great athletic trainers out there that do the exact same thing for all of the people they encounter. Be sure to thank your athletic trainers and show them your appreciation. Share this episode to help to advocate for the athletic training profession!
Check out the National Athletic Trainers’ Association’s website: https://www.nata.org/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
March is National Athletic Training Month! This episode Andrew welcomes Joel Jaucian, a Certified Athletic Trainer at Mid-Pacific Institute in Honolulu, Hawaii. Joel has so many great experiences that he shares about finding the athletic training major, becoming certified and eventually stepping away from the profession, to returning to the high school setting where he truly enjoys helping young athletes succeed in sports and life. Listen in to this episode to learn about what athletic trainers do and what this profession is about.
Joel shares experiences that most young athletes can relate to, playing through injuries and pushing through the pain without realizing the potential long-term consequences. He suffered a knee injury in high school while playing a fun game of football with his friends at the park. In hindsight, they both highly suspect Joel tore his ACL and it went undiagnosed for years. This led to a gradual decline of knee function and early onset osteoarthritis. He eventually had a total knee arthroplasty (knee replacement) at a young age that did more than just get rid of his knee pain, but may have been the upswing in life that he was hoping for.
Through Joel’s experiences both as a patient and a Certified Athletic Trainer, he has developed empathy when helping athletes and people battling through injuries. He talks about how important it is for athletic trainers to advocate for those that don’t have adequate resources or knowledge when it comes to taking care of injuries. It’s all about caring for people, helping them overcome their pain and injuries, and get them back to living their life. Joel has a great outlook on making a positive impact on those around him and does his part to help improve the quality of people’s lives. For any athletes, parents, healthcare professionals, or future athletic trainers, everyone will find something of value that Joel shares. Lastly, don’t forget to show appreciation to any athletic trainers out there and thank them for all their hard work. Enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is all about culture influences nutrition. Nutritional practices and beliefs are not going to be the same everywhere we go. Nutrition will greatly vary across cultures, depending on the environment, values, and ethnic backgrounds of the individuals. For example, some cultures eat diets higher in carbohydrates, consider rice dishes or pasta a part of their balanced meals, while other cultures may not consume many of these carbohydrates altogether.
This diversity in nutritional habits can possibly create more confusion since we have all this information available at our fingertips. How do we know what's right for us? In this episode, Andrew dives into the details about the ways nutritional habits differ between cultures and how to differentiate what is right for you. Just as different cultures have different nutritional habits, every individual is different. As you have heard on this podcast before, what is right for you may not work for somebody else, and vice versa.
This episode contains a lot of great knowledge and insights on how cultural backgrounds in life and sports influence nutritional needs. Andrew provides some great key points, outlining how fundamental nutrition habits apply to different cultures and individuals. Listen in and stay tuned for more great episodes! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is all about the importance of core function. In this episode, Andrew will give you a refreshment of anatomical knowledge and the ways that everything works together. Most of us know that core strength is important, and this episode will unveil so much detail on why that is. Andrew provides not just the reasons why we should focus on having adequate core strength, but the ways our core helps to support both our upper and lower extremities.
We know so much more today than we did even ten years ago about the mechanical function of the spine. Andrew goes into this detail here and how we can uncover the things that might be holding us back when it comes to core strengthening basics. He also provides some basic tips on core strength, which are centered around stability, movement control, and having a good base for generating movement through the extremities.
Listen in on this episode to catch all these important details and start thinking about how to further train your core for better movement, strength, and power production. Take a deep dive into how the core is connected to everything and what can happen if the core is weak. This episode contains highly important and useful information for everyone. Enjoy!
Check out the other episodes below:
Head and neck posture
Elevating shoulder health
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes former professional Muay Thai fighter, and world-class coach Ivan Flores to the podcast. Ivan has a lot to share in this episode, which can inspire anyone who is following their passion and wanting to turn it into a career. He shares his journey of hard work and dedication, which led him to become a professional Muay Thai martial artist.
Once Ivan was turned onto martial arts at a young age, he dreamed of becoming a fighter. He shares here about the coaches he had along the way who inspired him and how important it is to have that inspiration from other people on your journey. His inspiration came from many angles, and one of his great inspirations was the humbleness and mindfulness he saw in his first coach, even though he trained with great intensity and controlled aggression.
It’s interesting to listen to someone who has had to work so hard to get to where they’re at and hear what it really took, to listen to their observations of others, and to listen to the mental and physical techniques they developed along the way. Ivan’s road to success, like most, was not a perfectly smooth path. He shares what it took and the skills he developed to keep himself going. One of his biggest takeaways has been learning from the examples by observing other people. Yet, most of all, his secret to success is in the love of the sport and loving what you do. If you don’t love it, you won’t make it, or it will at least become a lot harder.
Listen in on this inspiring episode with Ivan Flores, learn about how he managed a multitude of injuries, his philosophies, and what it’s like to train with him now. Ivan is now a Muay Thai coach and is passing this art form onto others. This episode is not to miss, enjoy!
Website: http://honolulumuaythai.com/
https://www.gracietechnics.com/
IG: @legacyhawaii
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is not to be missed if you are scrolling through which episode to watch. Listen in on this one about head and neck posture! The information in this episode can be so beneficial for everyone. In this day of consistent smartphone usage, where we’re often looking down, our head and neck tolerates excessive stress. Also, it’s a fact that our head and neck posture affects our entire spine. This is an area of the body that tends to be overlooked, as we focus more on the bigger muscles. However, when our head and neck posture is out of line, we begin compensating for that in other areas, creating tension and stress on other parts of the body.
Andrew breaks it down for you in this episode with 5 key points, providing much detail on the effects that head and neck posture has on our body, what happens when it’s thrown off, and the ways that we tend to overcompensate with our head and neck. For example, it is common to see people using their heads and neck to compensate for poor core stability. Someone might be doing a plank and flexing their head and neck towards their chest to make up for this lack of stability.
Listen in, as you’ll learn so much from Andrew’s knowledge from each key point in this episode. Your head and neck posture, position, range of motion, is all so very crucial. Once you hear the information provided in this episode, you may start to notice what you are doing with your head and neck. This little detail can help you to optimize your performance, both in sports and in life.
Check out these episodes I mentioned:
E105 Elevating Shoulder Health
E49 Senaptec Vision Training
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, Andrew shares some of his thoughts around continual improvement and 5 tips that help us continue to improve at our sports and in life. Besides staying busy with his PhD program, Andrew spends a lot of time with athletes. On the podcast, he gets to hear many of their stories, and in this episode, he shares what he has taken away from listening to people who have made it to the top and operate at high levels of performance.
We all know that nothing comes easy that is worth fighting for. So how do we continue on our journey when it gets tough? This is a great episode to tune into for learning how to continue improvement without burnout. Learn how to dedicate yourself and embrace the process. Being a PhD student, Andrew has been refining these tips for himself, and what he shares in this episode is valuable for everyone. He speaks about being open to what you don’t know you don’t know and what there is to discover in the area of new possibilities. Being open-minded can lead to so much that we didn’t see as possible.
Andrew dives deep into each one of his 5 tips in this episode, so listen in, and gain some inspiration for your goals, whatever they might be. There is no need to do a 180 and start over when we feel stuck. Those tough spots are all part of the journey! Tune in to find out how to embrace your journey and continue to improve each step of the way. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, welcome Emily Lindholm to the podcast. Emily is a Pilates instructor and also the writer for the show notes of this podcast! Not only does Emily hold a very similar philosophy as Andrew, but she has listened to every single episode on this podcast.
Emily has a dance background and shares the story about what drew her to Pilates, how she stepped off her path for a while and the fascination with the way things can come back around full circle when you stay focused on what you want. In the past, Emily went through many of the common doubts that occur in our culture, where we might be getting told to follow one path while another is calling loudly. Some of us get caught up in following what we’re told we should do, and Emily shares what it took to turn that around so that she could pursue the path she knew was right for her.
Now working as a full-time Pilates instructor, Emily uses her training and background in dance to help others elevate their performance in life through the mind/body connection, postural adjustment, and overall strength and conditioning. She is also an aerialist and dance-based movement coach. Her plans to expand her online platform beyond Instagram are in the works, so be sure and follow her to see what she’s up to! She just began a new movement page, which she plans to transfer to YouTube as well.
For Pilates instruction, you can find her on Instagram @miss_emily_beth
To follow her movement page, check out her other Instragram @wild_free_movement
Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Your shoulder is an extremely mobile and extraordinary joint in the body. In this episode, Andrew dives into great detail on shoulder function, explaining the anatomy of the shoulder itself and the roles of each moving part. This episode is great for injury prevention, rehab, training, or doing anything in our sports because the shoulder plays a major role in our performance. It’s common to focus most of the attention on the rotator cuff, but when it comes to the shoulder, there are many moving parts beyond just the rotator cuff. Andrew breaks down the highly complex system of the shoulder in a way that will help you understand how the shoulder functions, as well as how to prevent shoulder injuries. Knowing the synergy of the shoulder system is vital to shoulder health.
Listen in on this episode for the full spectrum of information beyond the common assumptions on shoulder function. One of Andrew’s main points includes scapular stability. Our rotator cuff cannot properly do its job if the scapulae are unstable. Even the scapulae alone have a complex anatomical system that plays into the sum of all the moving parts. For example, the scapulae was meant to glide with our movement, which is why the scapulae are not connected to the rib cage by ligaments, but they are connected by muscle tissue instead. This is just a glimpse of some of the details that you’ll learn in this episode that contribute to the knowledge of this entire shoulder girdle system and how it all works together.
This episode is full of so much useful information on how everything in the body is connected, including how core strength contributes to shoulder function. Tune in to learn more about how complex the shoulder girdle truly is, and how to use this information to elevate your performance in sports and in life. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is for everyone, as we all know there is endless information at our fingertips. We can literally tap into any information that we want at any time. However, how do we know if we’re reading quality and accurate information? Of course, we have fact-checkers, but what about the research itself? How do we know if the research that was applied to the article was quality research? How do we interpret research well? This episode is here to help you understand and know these distinctions. Andrew gives several tips in this episode to those of us who love to browse about how to know if what we are reading is quality or just mediocre.
With all the information out there, especially with peer reviewed research articles, how do we sift through this information to find the quality pieces? We could easily assume that most of the information we see out there is equally as good as all the rest, but in this episode, Andrew breaks apart the differences in journal articles and how to tap into the good stuff.
Don’t assume that all articles are well-written or well-researched. We also can’t take a single stand-alone article as face value and fact, or assume that one article is giving a clear-cut answer that applies to every situation. Plus, once we consume the information, more importantly is how can we use the information to improve our overall performance? This episode is full of valuable insight and expert knowledge on how to find the best information and apply that information in the best way. Listen in and learn how the best quality information is formed and how to recognize good research versus mediocre research. This episode is sure to improve your ability to locate good information and steer you away from the information out there that is “just okay.” Enjoy, and stay tuned for more episodes!
Also, to fellow PhD students and researchers, Andrew recommends the book: “Writing Science: How To Write Papers That Get Citied And Proposals That Get Funded” By Dr. Joshua Schimel
Check it out on Amazon here!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This is a very special episode, featuring Dr. Raj Anand, a retired cardiologist, inventor, and author. Dr. Raj Anand has so much to share from his life experiences and the wisdom he has gained on his incredible journey. Not only has Dr. Raj Anand accomplished so much in his lifetime, but he shares many fascinating stories in this podcast from his life. Some of them are emotional, and listening to Dr. Raj Anand in this episode is truly touching.
Dr. Raj Anand was raised in India and is a survivor from the hostile time when part of India was being separated to become Pakistan. He remained in India with his family until 1963, after getting married and finishing graduate school. He knew he wanted to become a doctor. The story of how he was offered a scholarship to Harvard Medical School is truly breathtaking, especially when he talks about almost losing the opportunity due to a request from the Indian government for him to return.
Aside from all these amazing stories, Dr. Raj Anand has some rich information to share based on his knowledge of health and disease. His philosophy is based not only on diet but also on lifestyle. He is now 86 and certainly has some potent information to share on the secrets to longevity and heart health. Listen in on this episode, and you will receive scientific advice from one of the top experts on how to live well and live healthily. Check out Dr. Raj Anand’s website, www.rajkanand.com, and there you can find his book, “Healthy Diet and Mindfulness to Prevent Coronary Heart Disease.” On his website, you can also find other podcast episodes he is featured on to learn more from his wisdom on life and health. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Christmas is now over, and we are officially reaching the end of the year 2021! With the new year upon us, Andrew encourages us all to take some time to reflect on this past year. In what areas did you find yourself feeling successful? In what areas do you see a need for improvement and higher goal setting? What would you like to focus on in 2022? In this episode, Andrew dives into how which we can set ourselves up for success in this year to come and make a difference in 2022.
This reflection time is very important for seeing what you want in this year ahead and taking that into consideration in all the areas of your life. It’s easy to focus on the obvious but think about the full spectrum of your life. How would you really like to see your life looking at the end of 2022?
Once you’ve reflected and given your goals some thought, how are you going to get started? Getting started is the first step. We all must start somewhere, and the best is to get started in any way that you can. Don’t focus on perfection in the beginning. Even if it’s not perfect, getting started is key. You can always make little changes as time goes on. Andrew talks about these small changes and what an impact they can have over time as we build on them.
If you’re ready to make some changes in this year ahead, whether they are in the area of fitness, finances, your health, career, or all of the above, listen in on this episode for some direction on where to begin once the new year is here. On that note, wishing you all a happy new year, and stay tuned for more episodes in 2022!
Check out previous episodes that I mentioned in this episode:
Episode 70: Training Tips With Tony Silva: Getting Started With Health, Fitness, And Taking Care Of Yourself
Episode 74: How To Develop Your Recipe For Performance
Episode 99: Understanding Goals Are Complex: Step-By-Step Process For Success
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, Andrew gives an update on his Ph.D.! Listen in to hear how Andrew’s first semester went. Spoiler alert: It was awesome, and he loved it! He talks about his experiences, how academically and mentally stimulating it was, and how he learned to prioritize his jam-packed schedule. Now that he has gotten his feet wet with his studies, he is excited to keep the ball rolling in 2022 with academics, research, and everything that the HNL Movement has in store.
If you haven’t already checked out HNL Movement YouTube channel, check it out and subscribe for the most up to date content. Podcast video highlight clips, educational content, and performance resources are being posted frequently. Thank you everyone for all the support and being a part of #teamHNL! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Thank you for tuning in to the 100th episode! In this episode, welcome University of Hawaii’s strength and conditioning coordinator, Tommy Heffernan, to the podcast. Tommy has a unique story and a lot to share in the way of following your passions and your dreams. This episode is not to miss by anyone who is following their passion and pursuing a dream. As a dual-sport athlete, Tommy shares his background and where he began in the field of athletics. His passion for what he does is highly inspirational, and listening to Tommy in this episode is very touching. He speaks not just about the ups, but he speaks about the downs too. He provides the reminder that following your passions will include all of that, but it is extremely rewarding and will lead to a lot of learning and growth along the way.
Tommy explains the leap of faith he took, transitioning from being a teacher to a strength and conditioning coach. He found himself between two dreams, leaving one career to begin another, which at the time had some uncertainties. He was given a part-time job in the beginning and was scraping by as he began building his new career. This is a great episode for anyone who might need the reminder that new beginnings are not always easy. Tommy is proof that when you’re passionate, you’ll keep going. When you keep going with your passions, they’re bound to lead to great things. Tommy exemplifies doing what you love, and never give it up.
Tommy talks about the importance of being happy at work and creating a culture in the workplace environment. It’s not just about what you do, but it’s about what you create in that environment. He treats his staff and those around him like family, and this is what he considers the workplace to be about. Listen in on this episode to hear more from Tommy and the wisdom that he shares in this episode about career, home life, and how to progress as an athlete. Also, listen in for insight about the return of the Hawaii Strength Coaches Clinic! For anyone interested in the event, please email Tommy for more information and how to get involved. Enjoy the 100th episode!
Tommy’s email: theffern@hawaii.edu
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
With the new year approaching, this episode is all about goal setting and how we can effectively achieve the goals that we set. It’s often the case that we set unrealistic goals for ourselves, or we set goals without knowing how to work towards achieving them. Andrew talks about goals in this episode and how each goal is a complex process. Rarely is a goal as simple as making one change and moving forwards. Achieving a set goal is a step-by-step process, which leads us on a journey. How do we enjoy this journey and grow with the process?
If you’re looking to make some changes in the next year, and most of us are, listen in on Andrew’s expert advice here. Andrew sets the stage in this episode for us all to achieve success and be systematic when it comes to meeting these goals. One big point Andrew mentions in this episode is that many of us oversimplify our goals. When a goal is oversimplified, it becomes harder to achieve, because we tend to ignore important aspects that will help us along the way.
Every single goal is a complex process. Andrew lays out some very important key points in this episode that you will not want to miss for any changes you’re looking to make in the new year. What are your goals so far as the year comes to an end? Tune in to make your goals come into reality. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Now that we are in the holiday season, this episode is all about holiday nutrition. For those who have a hard time placing those two words together, Andrew describes in this episode that there is actually no better time than the holiday season to focus on nutrition. How could this be?
The holiday season is the best time to become aware of how nutrition fits into your lifestyle. It’s the best time to bring awareness to your habits and look at how these habits are working for you. Also, it helps to reflect on the habits that you practiced consistently most of the year before this season.
The holidays does not have to be a time where we throw all our nutrition habits out the window. Even if that happens, what we do in months prior to this season will have a greater impact on our overall health than those few nights when we indulge more than usual. If we focus on nutrition habits most of the year, our bodies will be more resilient to the few situations of overindulging on these celebratory meals and gatherings during the holiday season.
Andrew brings up some great points that will help you to relax and enjoy this holiday season. Reduce the pressure that a lot of people place on themselves this time of year regarding their nutrition habits. Listen in on this episode so that you can determine what balance is right for you this holiday season. Better yet, learn how can you observe your habits and make next year even better? Enjoy this episode and happy holidays!
Check out Episode 45: Holiday Nutrition Tips To Stay On Course With Health, Fitness, And Performance
https://hnlmovement.com/podcast/holiday-nutrition-tips-to-stay-on-course-with-health-fitness-and-performance/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes Micah Christenson, arguably the best setter in the world, to the podcast! Micah is a two-time Olympian volleyball player, earning an Olympic Bronze medal in the 2016 games in Rio. Micah grew up in Hawaii and decided that he wanted to pursue volleyball as a career at age 16. In college at USC, Micah became more serious about continuing volleyball when he realized it could be a legitimate career. This is a great episode for anyone pursuing their passions, as Micah shares a lot about how he persevered and followed his dream, until it became a reality.
Micah played volleyball with many great athletes throughout his career at Punahou, USC, and during his professional career. He has experienced remarkable athletic success in his career, but at the same he emphasizes the importance of academics and having an education to fall back on. He chose to major in and received his degree in human biology from USC. He reiterates you never know how long sports will be there, injuries could happen or even losing your passion to continue to play.
He has a wealth of knowledge to share in this episode from all his experiences, trials and tribulations, and unique athletic experiences that very few athletes go through. He describes the importance of pursuing your passion and not doing something else because someone else thinks you should. Micah encourages everyone to find their “why” and the fire that drives and motivates you to continue to improve. Your “why” is that important piece that will lead you far. Tune in to this episode to hear more! You can also find Micah on Instagram and Twitter: @mchristenson11
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew dives into the subject of muscle elasticity. He illustrates this with the analogy of a rubber band. We simply want our tissues to be long and strong and not short and stiff. When our muscles are long and strong, our bodies can move fluidly, and the risk of injury is reduced. When we start to feel more mobile and our tissues are able tolerate more things, it creates a significant difference for reducing injury risk and improving the efficiency of our movements.
When stiff, our muscles cannot withstand as much. Stiffness isn’t just about flexibility, but multiple factors lead to stiff muscles. Poor hydration, muscle imbalances/weakness, and overtraining or lack of recovery can all contribute to excessive stiffness. When our muscles are in this stiff state, we cannot perform optimally. Our capabilities will be limited, and we will be at higher risk for injury.
How do we make our muscles long and strong? Andrew provides some basic concepts in this episode, diving into detail about how we can best take care of our muscles to alleviate stiffness, create elasticity, and move fluidly in sports and in our lives. These basic concepts go way beyond stretching and conditioning, so listen in, and expand your knowledge to help prioritize recovery, learn about the importance of myofascial release, and how to train the speed of movements to enhance neuromuscular connection. Enjoy this episode and remember to stay tuned as we approach episode 100!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode is all about training smart and looking at the ways we can become our absolute best while continuing to get better. Andrew provides 12 key points in this episode for training smart and achieving higher levels of performance through efficiency. This is a great episode for anyone wanting to learn about building their training sessions for absolute and optimal results. Training smart is all about efficiency. Especially when we’re playing at higher levels, efficiency is key. Andrew lays out the ways we can structure our training so we spend our time efficiently, leading to exceptional results.
How can we train smart to be our absolute best? Listen in on this episode as Andrew takes us through these 12 key points for success:
- Fundamentals
- What are you training for?
- Assessment and reassessment
- Planning
- Overall training volume
- Intensity
- Efficiency and time management
- Training with intent
- Consistency
- Recovery
- Continuing to learn
- Learning everything about what you’re doing
This episode is here to help you tailor your workouts and training sessions for optimal results without any burnout or underachievement. Enjoy listening as we learn how to further level up human performance!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode contains many gems, including a plethora of information from expert strength and conditioning coach/bodyworker, Chris Kidawski. Chris, a multi-sport athlete, found his niche in college after retiring from football and deciding to help the players instead. It wasn’t long after stepping off the field and entering the weight room to help athletes that Chris discovered his passion for learning about the body and helping people get strong, fast, and healthy.
Chris talks a lot about the fascial system in this episode, and the information that he shares here is highly in-depth and eye-opening. Chris and Andrew both have a lot to share in regard to this system, which they both agree is the greatest and misunderstood portion of the body. Chris shares about the memory of fascia and how pain that may arise somewhere in the body may be stemming from something years ago, based on the memory of our fascial system. Once Chris began working with the fascial system and learning more about it, this became his gold when working with athletes and injuries. The information he shares here will expand anyone’s perspective and knowledge of the human body and the ways that our systems work and communicate.
Chris operates in his coaching with a broadened perspective of the human system, using methods that are mechanistically true to the body when it comes to eliminating pain. He also is an author, and you can find his books on Amazon. Check out these books by Chris Kidawski:
- The Back Pain Bible
- The Head, Neck, and Shoulder Pain Bible
- The Foot Pain Bible
- The Knee Pain Bible
- Not Your Average Paleo Cookbook
- Not Your Average Keto Diet
You can also find him on Instagram, @ribylt, or check out his website: www.influentialhealthsolutions.com
Enjoy this episode, and stay tuned for more!
This episode is all about the fascial system. In recent years, new research has continued to investigate the fascial system, but there is still so much to learn and discover about it. The fascial system is much more complex than most people know and is highly integrated into human movement. In this episode, Andrew covers the importance of the fascial system and how it works to support our movement and elevate our performance when it’s healthy. On the other hand, what happens when our fascia is not healthy?
In this episode, Andrew dives deeply into the details about fascia and explains what it is. Most of us know that fascia is a form of connective tissue that encases everything in the body. However, fascia has so many roles that many of us are unaware of. In fact, a lot of research is still being done to uncover information that has yet to be discovered about fascia. For example, there are many unknowns about the biomechanical properties of fascia and its associated relationship with movement.
This episode touches the tip of the iceberg on what we need to know about fascia, but the tip of the iceberg includes a lot of information. This continuous sheath of connective tissue affects so many areas and functions of the body. Andrew lays it all out in this episode so that we can gain more knowledge of this system and take better care of it for better performance. Listen in, and enjoy this episode on the fascial tissues and restoring the alignment of the body!
With football season in full swing, it’s time to talk about brachial plexus injuries. In this episode, Andrew provides full detail about the brachial plexus, the functions it serves, and the risks involved with ignoring these injuries when they occur. Not all of these injuries get reported, and due to the importance of this nerve network, Andrew provides some key information in this episode that any active person should listen to.
Otherwise known as a “stinger,” an injury to the brachial plexus typically occurs when your head is forced away from your shoulder, which stretches this nerve network. Football players are at higher risk for this injury, but everyone can benefit from knowing this information. The brachial plexus is an important nerve network that supplies innervation to all of your upper extremities. It helps to control motor function and allows us to perceive sensation. Repetitive trauma to this nerve network can affect someone at the neural level, which is why it is so important to take the time to fully recover afterward.
This episode is packed full of useful, detailed information, including the anatomy of the brachial plexus, how it serves us, and what to do in the case of a brachial plexus injury. Tune into this episode, expand your knowledge, and stay tuned for more great episodes!
This episode welcomes a UH volleyball great, Kanani Danielson! Andrew worked with Kanani at UH, where she had a successful and storied college career there. Kanani went on to become a professional volleyball player in Japan, and in this episode, she has a lot to share from her background and her journey becoming a professional athlete. This is a great episode for anyone who wants to know about the college recruiting process and what it takes to be a college student athlete. Kanani talks a lot about her experience at UH and the challenges of balancing school and athletics. She shares about the opportunity to play in Japan and the cultural differences between the US versus Japan.
Kanani has not gone through her journey without challenges, including a problem she has dealt with around getting overheated. She shares a lot about the ways that she has navigated this issue, received support from her athletic trainers, and help her stay in the game and perform while dealing with this condition. Andrew understands how this affects Kanani’s performance not only from an athletic trainer’s standpoint, but also assisting first-hand as an athletic training student while she was playing at UH.
This episode contains many gems and take-aways from Kanani, as she shares from all the way back to her childhood and into her current life in which she is now a proud mom. The message she has for everyone is to believe beyond what you originally thought you could do. Tune into this episode to hear about Kanani’s inspiring journey!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode is great for athletes or anyone looking to improve their metabolic function for increased energy or weight loss. This week, Andrew talks about energy availability and how we can work towards feeling more energized and maintaining energy balance. If you’re looking for ways to optimize your energy levels or lose weight in a healthy way, listen in on this episode.
Energy balance and energy availability are two very basic concepts, but these key concepts have often been simplified too much with all the information available to us out there. All of our systems are working together to bring our energy levels into balance, and this differs depending on what we’re doing. It also depends on many intricate factors, such as sleep and exercise, hormornal and chemical processes, immune and endocrine function, to even psychological influences. It’s a big misconception that we’re going to be burning the same amount of calories each time we do the same workout, activity, or each day.
It’s important to take into account all of the energy we need to function, not just for exercise. We need energy availability for our overall health, not just for movement and activity. If we’re short on energy availability, this can affect other areas such as cardiovascular health, bone health, and brain function, just to name a few. This is a highly important subject to tap into and keep in mind while going about your day and planning your meals for the week. Check out this episode and learn how to apply this concept of energy availability. Also, listen into episode 63, “The Truth About Calories” for more practical nutrition tips! Enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
The episode this week is all about hydration. This is an important topic, as hydration has a positive effect on every system in the body. Andrew states that changing hydration habits can be difficult for some people, which is why he doesn’t make it the first thing to focus on in his nutrition coaching. However, listening to this episode will help build an understanding of the reasons why we should focus on staying hydrated and never let it slip to the wayside.
Hydration affects every system in the body. Our hydration state affects:
- Thermoregulation
- Cardiovascular function
- Cognition
- Movement and motor function
- Nervous system function
So how much water should we be drinking? The recommended daily amount of water per day depends on many factors. Andrew not only dives into the importance of hydration, but he explains how everybody’s hydration needs are different. To gauge how much water you should be drinking, take into consideration:
- Body type
- Body size
- Health
- Fitness level
- Activities
Andrew also goes over how we can measure our hydration status and know if we’ve had enough or if we need to consume more. Another factor to consider is the type of water you’re drinking. Filtered water is best, depending on your area, but it doesn’t have to be anything fancy. And what about those who don’t like water? Listen in on this episode for some key tips that Andrew provides on ways to stay hydrated even for those who have a hard time with drinking that much water. It’s time to get motivated on increasing your water intake, which will help you to feel more energetic and improve your overall performance. Enjoy, and stay tuned for more episodes!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, Yancy Medeiros comes back to the podcast! Yancy was one of the first guests on the podcast, and now’s he back for another episode on his journey as an MMA fighter. Yancy shares about his evolution as an athlete in the MMA and the knowledge and experience that he’s gained along the way. Listen in on the wisdom he shares to everyone about reaching your goals by improving through experiences. Learning is one thing, applying knowledge through experience is the key to make progress in sport and life.
With anything in life we need to learn and educate ourselves, make it a positive experience, and use that knowledge in a productive way. Find ways to keep you motivated, and continue to improve, no matter your level. Even when you get to the top, you’re still learning and growing. These are some pieces of the wisdom that Yancy shares in this episode, and he touches on achieving greatness is truly priceless. Dealing with the fans supporting him, putting him on a pedestal, critiquing him, that’s what has helped Yancy to stay true to his values and brand. Yancy talks about how to navigate these situations and being authentic, even when others see you as something bigger.
The MMA is a growing sport, and this episode contains many tidbits about the future of athleticism and the changing times that we’re in. This is a great episode for anyone, and Yancy is highly entertaining and inspiring to listen to. Enjoy this episode, and stay tuned!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew goes into depth about the ways that we apply the knowledge that we have obtained and mastered. How do we apply this knowledge in the world? When we can apply our knowledge and the tools that we have obtained creatively, that knowledge begins to come to life. It becomes an art form. This is what we can consider the “art of performance.”
We can have all the tools in the world, but without the creativity to apply the knowledge, those tools remain unused. Andrew goes into depth in this episode on the importance of applying the knowledge you have and how you can do it.
Andrew lays out 4 keys points, coming from two different perspectives, one from the coaching side of things and the one from the person being coached. These 4 key points include:
- Understanding various situations and knowing that knowledge will be applied differently in each situation
- Knowing that it’s not only what you know, but how you apply that understanding and put it into action
- Looking at the outcomes and the feedback you are getting
- Continuing to learn and striving to get better so that you are able to keep growing
Whatever the craft is, the information provided in this episode is super helpful for anybody who is out to improve and see real results. Listen in on these key points on how to drive your motivation, track your results, and see your performance continually improve. If you’re ready to put your knowledge further into action, listen in on this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode is all about stability. Andrew gives the example of all the people out there posting videos of the now- famous “milk crate challenge.” The milk crate challenge is super dangerous and not recommended, but it’s a great example of what happens when the stability is removed from underneath your feet. As you can see if you watch the videos, many people are getting injured from trying this. Yet, it has gone viral, and the popularity of the challenge is what brought the inspiration for this episode, the importance of stability.
In the milk crate challenge, stability is everything, and this can be translated to life, especially when it comes to our bodies. When our bodies are stable, we move and function better, and we prevent injuries. In this episode Andrew covers different examples of the importance of stability in some key areas of the body:
- The scapulae
- The spine & core
If we cannot stabilize the parts of the body that need to be stable, the muscle becomes poor at doing whatever it was intended to do. Andrew uses the milk crate challenge in this episode since so many people have seen it, it can be a great tool for seeing the importance of stability. However, it is not recommended to try the milk crate challenge. It is not worth the risk. Listen in on this episode to get some great insight into the ways bringing stability into your core, spine, and scapulae may help you optimize your performance and level up your life. Enjoy and stay tuned for more!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, welcome to the podcast performance coach Michelle Arnold! Michelle is a fascinating speaker and has a lot of great things to say regarding the importance of teammate relationships, learning, and seeing failure differently. Michelle speaks about failure as a lesson that is part of everyone’s journey. She also has some things to say about injuries, having gone through two rotator cuff surgeries herself. Her belief and advice is that if you put in the work, you will come out stronger than you were before.
Michelle grew up on the big island of Hawaii with volleyball and basketball as her main sports. She shares about her younger years growing up as an athlete and the experiences she had with her coaches and in her training. She believes that everyone is an athlete, no matter what. We all deserve to feel our best so that we can move efficiently, use our bodies, and stay strong. Her base for this philosophy is inside of strength and conditioning. When we utilize proper strength and conditioning, it becomes more likely to stay in shape and feel great as we age.
Listen in on this episode to hear Michelle’s story, insights, and advice for staying mentally and physically strong. No matter what there is to overcome, developing strength is important, and Michelle is a huge advocate for that. Enjoy this episode, and stay tuned for more!
This week, Andrew updates us on his Ph.D.! Listen in to hear all about what Andrew will be up to in the upcoming months, as HNL Movement expands with the knowledge and expertise Andrew will be incorporating as he goes through his Ph.D. program! Andrew talks about time management and what it looks like to run a business, take on clients, host a podcast, and work on a Ph.D. He includes all of you in his ventures ahead, as he discusses the classes he will be taking and the ways it will benefit the HNL Movement podcast.
This upcoming year will be challenging, busy, and also full of rewards. Stay tuned for future episodes on what’s going on in Andrew’s journey, as well as exciting guest interviews to come!
Also, check out my HNL Movement YouTube channel for video clips of the episodes being posted daily! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, Andrew provides some key nutrition information involving sports foods. Sports foods include anything that is packaged and manufactured with the intent of health benefits that provide energy to the body. Think of energy bars, Gatorade, gels, chews, and so on. Sports foods are meant to give us energy and are great to use before and during activity. However, they are not meant to replace whole-food nutrition or be used as a quick fix for poor eating habits. In this episode, Andrew provides some key information about how to utilize these foods healthily and not over-consume them.
Andrew talks about building a strong foundation when it comes to nutrition and building those nutritional habits that shape the lifestyle we want to live. Sports foods are great supplementary sources of nutrition, but there is a time and a place to utilize them. Listen in on this episode so that you can gain a better understanding of the balance between these packaged nutrition products and whole food nutrition. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features an interview with football player Tim Kamana! Andrew has worked with Tim throughout the years and welcomes him to the podcast to share his many stories from growing up in a football family, his experiences progressing with the sport through high school and college, and dealing with injuries. This is episode is full of gems, especially as Tim shares his perspectives on perseverance, dealing with adversity, and always making your decision the right decision.
This episode is great for anyone looking to pursue their passions, whether it’s in sports or in life. Tim has overcome many challenges during his athletic career, including many injuries. He speaks about how your confidence will waiver times, as his did during his high school and college years. There were times in college when his confidence was not as strong, but he kept going for what he wanted. Sometimes things don’t exactly go how we expect them to, and we have to remember that it doesn’t mean it’s the end.
Listen in on this episode to hear one of the many sides of an athlete’s perspective on life, sports, and giving it your best shot. Even when we don’t make it, it’s not the end of the world. It’s just the beginning of something else. Tim encourages us to embrace it all. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this week’s episode, Andrew touches base on 4 fundamental movements that will help to elevate your performance in sports and in life. It doesn’t matter if you are an athlete or are just looking for ways to move better, these are the key components to moving efficiently and optimizing your performance in everything you do.
Andrew takes a deep dive into each of these 4 fundamental components that help us move past our plateau with exercise and movement:
- Foot and ankle movement
- Pelvic positioning
- Scapular (shoulder blade) control
- Head and neck positioning
When we have these key components in place, we move more efficiently, reduce our risk for injuries, and become more efficient in our activities. Listen in on this episode to hear about the importance of keeping these fundamentals in place and utilizing them to your advantage. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features UH volleyball star Kalei and her journey with sports, teamwork, and injuries. This is especially a great episode for anyone who has ever dealt with injuries or hardships that have caused setbacks for their career or other aspects of their life journey. Kalei has had many hurdles and obstacles to overcome in her career, especially when it comes to injuries. Listen in as she goes into detail about her experiences with injuries and her healing journey.
Kalei is an example of grit and determination, having gone through two shoulder surgeries and an ACL tear. With many halts in her volleyball career, she kept going. With any journey, there will come hurdles and obstacles, and Kalei is an excellent example of how to move through your setbacks and continue to pursue them.
Currently, Kalei is pursuing the role of counseling kids. She loves to inspire and help build up the youth in their sports and in life. Her approach is through being open and upfront, allowing kids to express and talk about what’s going on with them through somebody they trust. This is a truly inspirational episode, and please stay tuned for more great interviews! Aloha.
In this week’s episode, Andrew addresses the subject of taping and bracing. If you’re an athlete, you’ve most likely used a tape or a brace for an injury at some point. It’s common for people to use this method to aide the recovery and healing of their injuries, but without completely understanding its purpose. In this episode, Andrew shares his knowledge from an athletic trainer’s standpoint about taping and bracing.
To heal an injury, the muscles in that area must be strengthened. It’s important not to overuse the tape or brace. In order to return back to your optimal levels of performance, the underlying causes of the issue must be addressed. The tape or brace will not correct everything, and if overused, muscles may become weaker. Andrew provides specific tips in this episode so that reliance on the tape or brace does not happen.
This episode is full of helpful advice and insight for anyone who has ever dealt with injuries and certain issues that require extra attention. If you’re an athlete, this is a great episode to take note of for any future injuries or issues that may arise. Andrew goes in depth from his knowledge and experience so that even when you have a setback, you may again reach your optimal levels of performance. Enjoy this episode, and stay tuned for more! Aloha.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features Miah Ostrowski, a football and basketball star player from UH. Miah is someone who can provide inspiration to athletes all around, being someone who played two sports in college and never really got a break. Someone who was always bouncing around from sport to sport, Miah has a lot of insight to offer in the realms of mental toughness and taking care of your body to optimize your performance.
Miah talks a bit about his athletic childhood and the way he got started. Basketball was his first sport and his favorite to begin with, and he picked up football later on. He always had aspirations for competition, but none of those aspirations came without doubts as well. He speaks about this and the ways he strived to become better and move through those doubts to be the star player that he became.
Now, he pays it forward through coaching. Coaching gives him the opportunity to give back and be for these kids the same inspiration that he received as a young athlete. His philosophy is encouragement, encouraging these kids to have a clear mind, a good head, and be here mentally. He teaches them to take care of their bodies and always stays positive. Listen in on this episode, and if you have young athletes in your life, be sure to share this with them!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, Andrew dives into the subject of sticking with your goals based on the concept of reaching for the lowest hanging fruit. What this means, stick to smaller goals while starting with a new goal or routine. This concept can be applied to anything, such as your fitness goals, nutrition, or rehab. Andrew provides a great reminder in this episode to remember that small wins spark motivation and lead to bigger wins.
Think about how many times you have started something, set complex goals in the beginning, and then eventually stopped following through. This is common, but mainly because we set our goals too high. Although the strategy of setting higher goals in the beginning seems intuitive, it is not sustainable for long term goal setting. Instead, setting smaller goals in the beginning is often the key to success later on. Simple goal setting has been known to improve people’s attitudes as they celebrate small wins instead of striving right away for the big ones.
In this episode, you’ll learn the importance of sticking to this concept so that you can build your way to success and not burnout or overwhelm. Listen in on this episode to gain some insight into your strength and conditioning, nutrition, rehab, or any type of goal in life! Andrew is full of helpful advice to lead you to success by helping you focus on what you need to target first. Remember not to get caught up in complex tasks, and the biggest takeaway, enjoy what it is that you are doing!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s topic is nutrition and navigating the grocery store. Maybe you’ve asked yourself, “where should I be shopping?” This is a common question when we embark on a health and fitness journey. Many people automatically think of supplement shops and begin a list of the things they want to supplement themselves on. The truth, supplements are manufactured nutrients. Your real friend is the grocery store.
In this episode, Andrew dives into a subject that we all should have been educated on long ago, how to navigate the grocery store. Everything you need for your nutritional needs is located in the grocery store. There’s no need to make weekly trips to the supplement shops to stay healthy. Luckily, it’s much more simple than that. However, you must know what to look for and where to find it. It’s all about locating the things that nourish you, finding a good balance, and sticking to whole food sources.
Listen in on this episode as Andrew gives the lowdown on how to shop to keep yourself healthy and strong. He’ll tell you where to go in the store and how to make your health journey simple, without loading up on all the fancy supplements. Andrew also encourages you to do what’s right for you. We all have different lifestyles and ways of balancing our schedules, so Andrew provides tips on how to stay healthy on a busier lifestyle for those who are on the move. Enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode features Dr. Kaori Tamura, an athletic trainer who was also Andrew’s program director in the athletic training program. Originally from Japan, Kaori has some interesting insights to share from her experiences growing up in Japan and moving to the states. During her college experience, she ended up dealing with some injuries that sparked her interest in sports medicine and the field of athletic training. She began her journey towards becoming a certified athletic trainer when she moved to California, where she overcame many obstacles to meet the requirements needed to sit the Board of Certification exam.
Kaori speaks a lot about the connections between training in different sports and the differences between training in Japan versus the USA. She has some wonderful stories to share, and this is a great episode for anyone who has dealt with injuries. Kaori wouldn’t be where she is today if it weren’t for her experiences overcoming injuries, and she is proof that setbacks can often push us towards success.
Now, living in Hawaii, Kaori loves to surf, cherishes the local people and culture, and enjoys living an active lifestyle. Listen in on this episode to hear the knowledge Kaori has to offer after her many years of experience. Take it all in, and enjoy all of the gems in this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
A recipe is a great analogy to use when understanding how things fit together and balance out. This week, Andrew talks about what brings together all of the components for elevating your performance. What is your recipe for performance? When it comes to improving your lifestyle and achieving your fitness goals, whatever they might be, there is a delicate balance happening physically and mentally between these factors:
• Training
• Recovery
• Nutrition
These components are complementary to each other, but they must be balanced out so that one does not overthrow the others. As in a recipe, if the components are not in balance, the dish does not taste right. Many things that can throw off the balance of your performance such as training volume, nutrition habits, mindset, recovery, or even information overload that becomes counterproductive.
Make sure to find what’s right for you, and this can be challenging with all of the information available to us. Try to decipher between fancy ads and what will benefit you. In this episode, Andrew dives deep into the subject of creating your recipe for elevating performance.
Remember, what works for one person might be different than what works for your lifestyle. Andrew encourages everyone to enjoy the process, and not to rush it. Listen in on this episode and learn about the importance of each key component to the delicate recipe of your performance, and learn how to apply this to your life. Most of all, embrace the journey and stay positive. Enjoy this episode to find out how to enjoy each step of your journey as you balance your lifestyle towards success. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, welcome professional golfer, Brittany Fan, to the podcast! Brittany is here to share her journey with golf, starting at age 12. This is the type of conversation that will give you that extra boost of fire to go after whatever it is that you’re pursuing. No matter what it is that you’re after, listening to Brittany speak will inspire you to keep going!
Brittany shares her experience with her coaches, those early mornings and intensive training throughout the day, then getting up and doing it again the next day. She starts from the beginning, her high school golfing career, then she talks about her experience with college recruitment and playing at the collegiate level in Colorado. Now, a professional in golf, Brittany is a huge advocate for pursuing your dreams. Her biggest advice is to enjoy the entirety of everything. Her journey did not come without challenges. She emphasizes that it’s the challenges and the work that you put in that fuel your confidence and that having faith in yourself is the most important thing.
This is an inspiring episode. Brittany lays it all out, that it takes grit and hard work to make it where you want to be, but she is proof that hard work pays off. She recommends reading the book, “How Champions Think: In Sports and In Life,” by Dr. Bob Rotella. You can find the book on Amazon or also through betterworldbooks.com. Enjoy this episode, Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
The topic for this week’s episode is nutrition, eating until you’re satisfied. Andrew gives us tips on how to understand the cues that tell us when we’re satisfied, and he lays out the key points that influence our eating habits. The way that we eat and the portion sizes that we believe are appropriate are influenced by so many factors, including:
• Mental
• Emotional
• Social
• Cultural
• Habitual
Most of us have learned to rely on these influences to determine how much to eat instead of relying on our innate system of cues. We tend to either overeat or undereat, and neither way leads us to nutritional balance. Both of these habits are caused by a misunderstanding of how we eat until we’re satisfied. Listen in on this episode to learn how to tune in and find that balance of eating until you’re 80% full, which is that sweet spot of satisfaction. Eating until we’re satisfied, as opposed to overeating or undereating, can yield the following benefits:
• Endocrine balance
• Better gut/brain connection
• Accurate communication loop of hunger cues
• Reliance on innate systems
Tune into this episode to get back to the basics, eating until you’re satisfied. Learn how to use this skill even at social events and restaurants, where the social and cultural influences on portions are heightened. Take on the key points given to you in this episode and apply them to your life, and use them to adjust and adapt to a more natural way of eating that will bring positive results! Enjoy this episode, Aloha.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
If you’re someone who is focusing on your health and wellness goals, how much information do you come across each day, either on the internet or social media? The truth, we are bombarded by information each day. Various sources of information coming at us all at once can be quite the information overload. That’s not to mention all of the different technologies, supplements, and products that are available to us.
In this episode, Andrew draws us in to look at the ways we can decide for ourselves what is best and narrow our choices by building consistency on what works for each of us. Andrew will discuss the ways that we can use the information that we choose to our advantage and avoid being captured by things like:
• Hype
• Marketing tactics
• Peer pressure
• Quick fixes
• Shortcuts
When there’s too much information available all at once, it is common for people to find themselves either hesitant to begin or doing too much. Listen in on this episode to find out how the ways that you can choose what is best for you and integrate it into your life in a simple way without all of the distractions. You may want to start by giving yourself a one-week break from all the information. But first, enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Welcome back to the podcast, comedian Tony Silva! Tony is joining Andrew this week in a highly entertaining conversation on the subject of getting started. Have you ever had something you wanted to do, such as a new exercise routine or something bigger, and you just didn’t know where to start? This is very common for most of us. If you’ve found yourself there, listen in on this conversation between Andrew and Tony on the act of getting started with all those things you desire.
Tony shares his ideas of what it takes to find success and joy in the things that we desire in our lives, yet we’re new at. Maybe start with choosing one, and start slow. Don’t rush. The key to getting started is to start somewhere. Often, in the beginning, it can seem like a long road ahead, but consistency may take you farther than you think. Take it one day at a time, and in six months, you might be surprised at how far you’ve come. It’s all about making the time and making it happen. There are some key points in this episode about making the time and prioritizing so that you can keep it going. You won’t want to miss out! Enjoy this episode, and stay tuned for more great episodes coming up!
Listening to this episode, take some time to reflect. Think about this last year. Think about where you started and how far you’ve come. We’ve all been through different levels of discomfort during these times since the pandemic hit. It’s important to remember that what makes you uncomfortable can also be your biggest opportunity for growth. How have you grown in the past year?
Many of us have had to make changes in our lives and have been forced to push ourselves out of our comfort zones. Even though it is challenging, stepping out of your comfort zone is the best way to grow in the ways that you want to grow. In this episode, Andrew shares some news about the steps he has taken in the last year which have led him to move on with the next chapter in his career. Coming up in the fall, Andrew will be pursuing his Ph.D. in kinesiology. Listen in on the full episode as Andrew shares some pieces of his own story and how he got to where he is now, which was not in his line of vision until this last year. Enjoy this episode and use it to reflect on your own journey. Where has life taken you, and where is it taking you now? Also, stay tuned for more great episodes as the podcast continues with more amazing guests and stories!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week, welcome football coach Samson Anguay to the podcast! As a coach, Samson is truly inspiring to listen to, being someone who truly believes in taking action with your calling. Samson has many experiences to share with us in this episode, from the beginning of his football career, overcoming injuries, and general life lessons he’s learned along the way.
Born and raised in Hawaii, sports have been a huge part of Samson’s life. Growing up in a football-oriented family, he claims that football was more like something he was born into. His love for football came naturally, and he loves to share that passion now with young men through his coaching.
Samson attended the University of Hawaii, which is where he learned a lot about overcoming injuries, performance, and mental toughness. He didn’t experience injuries in high school, but in college, he went through a long journey with tearing his ACL and the recovery process. Other injuries down the line, including a shoulder injury and a meniscus tear, Samson has a lot of wisdom to share when it comes to working through these types of setbacks. Listen in as he shares the way that his experiences with injuries shaped him as an athlete and did not hold him back.
Samson now leads a coaching organization, working with the youth, and he sees this as his mission to help these kids become the best that they can be. Find more about his coaching by finding him on Instagram: @thecoach_samosonanguay. You can also find him on Facebook by looking up Sam Anguay: Aloha Performance Academy.
Enjoy this episode, and stay tuned for more!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew dives into the importance of properly rehabbing and strengthening following ankle sprains. Ankle sprains are a common injury, and they’ve often been brushed off as not a big deal in the grand scheme of injuries. However, an ankle sprain can leave you sitting on the bench and also restrict your daily activities, so it’s important to address an ankle sprain properly so that it doesn’t reoccur.
What causes an ankle sprain in the first place? Andrew dives into the subject of kinesthetic awareness and the science behind what causes an ankle sprain. Improving your kinesthetic awareness, proprioception, strength, and mobility are important factors that will help to prevent future ankle sprains from occuring. Listen in to hear more about the fascinating ways the body communicates with the brain to protect your joints, muscles, and ligaments.
If you’ve ever had an ankle sprain, and most of us have at some point, you know that it takes time to heal. This episode will provide you with all the steps that we typically encounter recovering from an ankle sprain, including the importance of not over-icing the injury. Ice should be used immediately, the first thing after the sprain occurs, but be careful about using ice as a crutch. Andrew will tell you the reasons for this.
This episode is for everyone, and it’s a good reminder not to cut corners with any injury. Injury recovery is a process, and this includes the ever-so-common ankle sprain injuries. You’ll want to focus on restoring function through the recovery process and gradually increase your strength and conditioning as you return to your activities. Listen in and enjoy all of the in-depth knowledge and information in this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews Liz Flannigan, a friend and colleague of his from athletic training school. Liz is currently working as an athletic trainer at Waianae High School in Hawaii and has some great stories to share from her path and the reasons why she chose her career in athletic training.
Liz actually grew up in Wyoming. Her upbringing was quite different from Hawaii life! She covers a lot of the differences in this conversation between being an athlete in Wyoming and transitioning to life in Hawaii. Growing up, she played many sports and always considered herself an athlete. It was in college when she tore her ACL just before beginning her first track season. The care and attention she received from the school’s athletic trainer are what inspired her to become an athletic trainer herself.
Liz has a lot of inspiration to share, and her enthusiasm is infectious. Listen in on this episode to soak up some of Liz’s words of wisdom and the story of her journey. Especially if you are an athlete, an athletic trainer or thinking of building an athletic career, this episode is not to miss!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is all about the importance of off-season training, and how to do it so that your body gets what it needs to develop. Everyone, not just athletes alone, can benefit from listening to this episode, as it can be applied to so many things. The off-season is a time to focus on elevating your performance to set you up for the next season. Emphasis should be placed on the word “training” during the off-season. It’s a time to build your body up, develop yourself further, and get ready for the next season. Part of this is letting your body have a break and focusing on these key elements:
• Developing movement
• Developing strength
• Becoming a more well-rounded athlete
• Becoming a well-rounded mover
Off-season training is also a time for the body to get a break from all of the demands put on it during the season. Think of training that is less specific to your sport and focus on strength and conditioning, as well as giving yourself a mental and emotional reset. The off-season is not a time to continue going hard and strong in your sport, but it’s a time to let your body train in other ways so that you can elevate your performance, even more, when the next season comes around.
Listen in on this episode to learn how to train smarter during the off-season. Andrew emphasizes everyone giving themselves a good reset during the off-season, and in this episode, he will tell you how. Tune in and learn how to direct your training in a way that works for you to become a stronger and more well-rounded athlete. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this week’s episode, welcome UFC fighter, Louis “Da Last Samurai” Smolka to the podcast! Louis shares his passion for fighting, beginning with his story from childhood and growing up in Hawaii. He has had quite the journey, beginning from an early age in martial arts.
As an MMA fighter, he has become agile in many forms of martial arts over the years, but the very first was karate. He began taking karate at 7 years old, picking up judo and wrestling a little later, which became his two major sports in high school. Louis was not athletically the best in high school, and he shares his story of how he overcame certain setbacks and worked through obstacles to get to where he’s at today. It took some true grit at improving his craft to becoming a professional fighter. His career has not been without setbacks either. At one point, he got let go of the UFC. Louis shares what he learned from that experience and how it developed his mental toughness to get back in.
Listen in on this episode as Louis shares some of his favorite memories and lessons from fighting in the UFC. Of course, his story does not come without injuries, so you’ll hear inspiration based on his injury recovery and his time working with Andrew. Louis encourages everyone not to push themselves too hard and to do what their body will allow. He also touches on the importance of body awareness, which is the best base practice for anyone, no matter their sport or lifestyle, that pays off the most.
Louis is very entertaining to listen to, this episode contains many gems that are not to be missed. Be sure to listen to the end when Louis describes his experience playing X-box as himself in the UFC game. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, let’s talk about calories. How many times in the last week have you decided to eat or not eat something based on the number of calories it contained? If you are a calorie counter, this episode is for you. The truth, we have all been misled by the information we have been receiving about calories. Listen in as Andrew provides a new perspective on calories and what they mean to us.
Andrew begins by diving into some history, but not too far back. Calories were never a thing until the 1900s. Before then, no one paid any attention to calories or even knew what they were. At the same time, people were in much better physical condition back then, and no one was counting calories. It wasn’t until the 1920s that calorie counting became a mainstream thing.
So what is a calorie? A calorie is a unit to measure the amount of energy that is in something. This measure of energy has become a way for many people to determine what they can and cannot eat. However, placing excess attention on calories is not health-promoting. Here, Andrew gives us 3 reasons why:
- Calories are not an accurate way to measure energy in food
- Everyone utilizes calories differently
- Calories don’t represent the quality of the foods we’re eating
Nutrition is a complex issue, and there is a lot of information out there. Let this episode help you gain some new knowledge on the ways to eat more intuitively, focused on quality and not quantity. Enjoy this episode, and hopefully, it will shed some light on a subject that has been misleading people for almost an entire century. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, welcome NFL linebacker, Manti Te‘o, to the podcast! Listen in for some great stories and insight, as Manti Te‘o shares his background, journey, and everything he’s learned along the way. He shares his stories from childhood up to college and playing for Notre Dame. His entire journey has shaped him tremendously as a person, especially when it comes to his mental strength and sense of self.
Growing up in Hawaii, Manti was always active in many sports. In fact, he played all of them! Manti explains how playing different sports growing up helped him to become a better football player. He agrees with the importance of trying different sports growing up to become better at the sport of your choice. While playing the sports that he wasn’t the strongest in, that’s where he has learned the most. Andrew and Manti touch on the subject that failure is where growth happens, and even as a kid, those times when you don’t succeed are the ones that lead you to the most growth.
When it comes to his success, Manti emphasizes the fact that he wouldn’t be where he is today if he didn’t have parents who instilled important qualities and characteristics in him as a child. Manti has some great stories to share here about his experience growing up and the different ways that he received encouragement and support from his parents. This is a great episode for anyone looking to be inspired by ways of furthering their children or their students on the road to success.
As a star player, one thing he started to become clear about before he even hit college was the difference between arrogance and confidence. This distinction made him a better athlete and teammate. It’s not just all about what you do, but it’s also about who you are. There have been times in his career when this distinction was challenged, especially by the opinions of others. These challenges are what led to him strengthening his sense of self and staying strong in who he truly is. Listen in on this inspiring and entertaining episode with Manti and all the little gems shared throughout it. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How often do we say to ourselves or others that we just don’t have enough time? We all have busy lives, balancing work and family, running businesses, or going to school. How can we make the time for ourselves in our busy schedules, time for working out, and time for doing what we love? If you have asked yourself this question, listen in on this episode about making time.
In this episode, Andrew highlights an inspiring TED Talk by Laura Vanderkam on making time for your priorities. In Laura’s TED talk, she takes a deep dive into the fact that when we say that we don’t have time, it actually means that we’re not making it a priority. What if we can all see what our priorities are and put them first? She says, “We don’t build the lives we want by saving time. We build the lives we want, and time saves itself.”
Andrew invites all of us to see what’s been on the back-burner. How can we utilize our time a little better and make our time more efficient so that we can do the things we want to do? How can we make more time for taking care of ourselves?
Listen in on this episode to learn how to make time more elastic. Laura emphasizes that time will stretch to accommodate what we put into it. The first step is to see what your highest priorities are. Look ahead in the next year and decide what you would like to focus on the most in your professional life and in your personal life. What do you want to accomplish the most out of your professional life? What do you want to accomplish the most with your family life? What would make you the proudest to accomplish by the end of the year?
When it comes to your fitness goals, what could you add to your routines that would elevate your performance? What can you incorporate into your workouts that will elevate your performance that perhaps you’ve been skipping to save time? How can we utilize our time better to meet our fitness and nutrition goals?
No matter what area your goals are in, this episode is for anybody who wants to make more time and build the life you want. Also, try listening in on Laura Vanderkam’s TED talk:
https://www.youtube.com/watch?v=n3kNlFMXslo
Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features Tessa Fournier, who is professional volleyball player, Kupono Fey’s girlfriend. Tessa speaks on playing volleyball, overcoming injuries, and playing smart to achieve optimal performance. Tessa shares her story from growing up in Redondo Beach, California with a highly athletic family. Her family was not just athletic, but highly competitive too, which gave Tessa her spirit for winning and success. She speaks about the ways her family would compete over anything and all of their endearing qualities that made life fun.
Like many professional athletes, Tessa began her journey playing other sports, mainly soccer. Yet, growing up in one of the volleyball hotspots of the world, she found her love for volleyball at age 11. From there, she didn’t really look back. Volleyball was her thing, and once she entered high school, she played on the varsity as a freshman.
Tessa is inspiring to listen to. You can hear her passion and drive, but also her dedication to what she does. Her journey has not been without injuries, and the stories of how she overcame those injuries are proof that she has developed her mental toughness. Her first major injury was a pars defect, which is a fracture in a section of the vertebrae that make up the spinal column. This took time to heal, and she shares her healing journey with that injury. She also played several games at Seton Hall with a broken wrist, which happened following a collision with her teammate.
In college, Tessa landed a volleyball scholarship at Seton Hall University in New Jersey. She shares a lot about that journey as well and what it took for her to pursue that dream. She is now a coach for girls’ volleyball and feels passionate about inspiring other young women to go after their dreams and aspirations. Listen in on this episode and to Tessa’s wisdom that she gained along the way of her athletic journey. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew takes a deep dive into the subject of proper knee alignment and the importance of taking care of your knees throughout your life. This episode is for anyone, no matter how active or inactive your lifestyle is! Throughout each day, the majority of our activities involve weight-bearing movements that affect our knees. This includes walking, going up and down the stairs, squatting, jumping, running, etc. Having proper knee alignment is one of the big things we all need to focus on for injury prevention and knee health down the line.
This episode covers the details about what exactly affects the alignment of our knees. It doesn’t start and stop at the knees. Everything is connected, and there are so many variables that affect the knees. Our knees are impacted, not just by our movement, but these other factors as well:
- Foot placement
- Ankle mobility
- Hip alignment
- Hip and core strength/stability
- Hip and core mobility
When it comes to movement, our knees are only supposed to move in a hinged fashion. In other words, our knees are not supposed to move in multiple planes. This is when injuries and wear and tear on the knees start occurring. If you do not have proper knee alignment, it creates the risk for these injuries:
- Sprains
- Wear and tear on the knee joint itself
- Tears in ligaments, such as the ACL, MCL, and LCL
- Patellofemoral injuries
Listen in on this episode as Andrew shares his in-depth knowledge on how to properly care for the knees and avoid any injuries or issues in the future. The knowledge shared in this episode will help you learn how to bulletproof your knees and give you insight into the ways that all of our parts are deeply connected.
This episode is complimentary to episode 8, which is all about how to improve your squat techniques. To revisit episode 8, click here.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes baseball player, Jensen Park to the podcast! Jensen Park shares his story and talks about his journey with baseball, as well as what he’s learned in rehab with Andrew. Rehab has helped him overcome injuries and learn to elevate his performance in the long term.
Jensen grew up playing a wide range of sports, including gymnastics, tennis, and surfing, but baseball was always his favorite. He speaks about the ways that playing other sports besides baseball growing up helped him develop as an athlete. The strength that he developed in learning gymnastics translated to his performance in baseball. Jensen shares the story of his professional and collegiate career in baseball and the ways that he has developed himself as an athlete while navigating through school. HIs journey is inspiring to anyone pursuing a professional career in sports, as Jensen’s hard work has truly paid off, and he agrees that any struggles that he has experienced along the way have helped him in the future.
Jensen experienced some injuries along the way, which led him to become a client of Andrew’s and has worked on the intricacies of restoring movement in the rehab process. They both touch on the importance of maintaining functionality in the body and implementing practices to support longevity. We’re always learning ways to attune our practices and implement those fine details that eventually lead to major breakthroughs for optimal performance.
Jensen loves to inspire others and uses his experiences to be a positive influence on upcoming players and students. Recently, he’s been working with kids and is happy to help young players learn what he has learned along the way in baseball. He invites anyone who is interested in working with him to email him at jparkcoaching@gmail.com. Enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is great for coaches or anyone who aspires to be a coach or is looking to improve their coaching style, and not just in health and fitness! The information that Andrew provides in this episode can be applied to any area of coaching, so listen in for some key advice on how to become a great coach through client-centered coaching.
Coaching is an art, and Andrew agrees that becoming a great coach doesn’t just happen overnight. Becoming a great coach takes a lot of practice and skill through experience. Taking the approach of client-centered coaching means that as a coach, your kind of like a lazy tour guide. You’re letting the client experience their journey first-hand, and your job is not to take over their journey. Let the client take the wheel and emphasize the client’s skills and strengths. Build on those skills and strengths as they become more involved in their progress.
Listen in on this episode to hear Andrew’s full in-depth talk on client-centered coaching and how it can help the client grow the most. He gives some great advice on how to stay with the client’s needs without getting overly involved. Enjoy this episode, no matter where you are on your coaching journey! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features the iconic Augie T., the successful stand-up comedian, relating to people of all ages, backgrounds, and walks of life in Hawaii and beyond. Augie shares his backstory filled with unique experiences as well as obstacles that he has had to overcome since childhood. Everything has collectively impacted his life, shaped his values, and made him a stronger person. He shares his inspiring story about how Mrs. Murakami believed in him and helped him to win his first speech contest in intermediate school. Not only did he win, but he learned invaluable lessons of hard work, dedication, and overcoming adversity that he carried with him through his comedic career.
Augie also grew up as an amateur boxer, and eventually became a professional boxer. He shares the parallels of boxing and navigating through life. His work ethic, competitiveness, and drive to succeed has helped him both inside and out of the ring. Listen in to his motivating stories from his boxing career and some of his best memories of winning by knock out at the Blaisdell, traveling to places he dreamed of, and even meeting the legendary Mike Tyson.
Most recently, Augie has worked extremely hard and was elected to the Honolulu City Council representing District 9. Listen in to his inspiring story of hope, hard work, and finding a way to do what he believes is best for the community. Augie truly has a passion for doing his absolute best to create a better future for everyone in his community. He advocates that we all need to pitch in to help each other, listen to one another, and work together to create positive change. He sums it up best by sharing his favorite quote: “The best exercise for the heart is lifting one another up.” Listen in to Augie’s inspiring journey and enjoy the episode!
Website: https://www.augiet.com/
This episode is all about corrective exercises. According to the National Academy of Sports Medicine (NASM), the purpose of corrective exercises is to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and everyday life. In this episode, Andrew shares his knowledge and expertise on the subject of corrective exercises, addressing some key points that are crucial for helping you perform better and reach your goals.
Corrective exercises are not just for when there’s a problem. Every time we train and move, it needs to be done with intention. Corrective exercises help us to move the best we can, and all of us have ways that we can improve our movement. Listen in on this episode, as Andrew goes into detail about the key aspects of corrective exercises to elevate your performance by improving your flexibility, increasing your range of motion, building your core strength, and prepping your body fully for the sport that you’re training for. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode features Samantha Neyland, 2020 Miss Hawaii USA! Samantha shares her background and speaks with Andrew on self-confidence, persistence, and mindfulness. Andrew met Samantha through a public speaking organization, Toastmasters International. In this episode, Samantha talks a lot about the ways that she learned to be self-confident through her journey with modeling classes, acting, and preparing for pageants.
Samantha has a lot to share in this episode about personal values and what really matters. She has a beautiful message for all young people and those out to pursue something. She herself has set out to inspire others in the world, and she worked diligently to become a life coach and public speaker on personal growth. Listen in for her big takeaway message in that beauty is meant to radiate from the inside out. What matters most is who you are and what you’ve got to say, the message you want to share with the world.
Samantha is extremely dedicated to personal growth, as well as meditation for inner stillness and connection. In this episode she recommended Headspace and checking out the Mindful in Minutes Podcast on Spotify for anyone who is looking for helpful guided meditations.
Check out her website and social media:
Website: www.samanthaneyland.com
Email: sam@samanthaneyland.com
IG: @samanthaneyland
FB: https://www.facebook.com/OfficialSamanthaNeyland/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How can we make our nutrition habits more sustainable this year? Most of us have tried some sort of short-term diet and made sudden drastic changes to our nutrition habits and lifestyle. These drastic changes are not always sustainable and can lead to frustration. In this episode, Andrew goes over the ways we can truly find success with our nutrition goals and make our positive changes for 2021 really stick!
Most of us, when we make new year’s resolutions, are often centering our goals around nutrition. Andrew gives you 5 tips in this episode based on making these nutrition goals sustainable. These 5 tips include:
- Trying not to judge yourself and others based on choices
- Being open to trying new things
- Becoming more in tune with the portion sizes that work for you
- Eating whole foods
- Enjoying yourself and finding the positive value in your habits
Be sure to tune in as Andrew dives into detail on these 5 tips to help you create healthy habits for the new year!
Check out Andrew’s new free e-book at https://hnlmovement.com/free
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews a long-time friend and client, Danny Sepkowski. Danny is a photographer who specializes in photographing waves, and he has some pretty fascinating stories to share about the risky business involved on these adventures and shoots. His background story is also very inspiring and worth a listen for anyone on the edge of just going for something new. That’s exactly what he did, and he gained success much quicker than he expected. His story reflects the fact that you never know how something is going to turn out until you try it. Listen in on some of his stories about the way that his success surprised him.
When it comes to performance training, Danny began working with Andrew in 2018 to elevate his health and performance. He speaks about the importance of training smart for the daring work that he does. He notices how he can stay in the water longer, and his endurance has made a profound difference in his photoshoots. Danny encourages anyone who is wanting to get started on something new to just do it and enjoy yourself along the way. Enjoy this episode, and be sure to check out Danny’s website and social media!
Website: www.dannysepkowski.com
IG: @hawaiiwaveimages
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
It’s already the New Year, 2021! Most of us come up with resolutions each year. Before setting your resolutions in stone, check out this episode as Andrew talks about the art of goal setting. Making a resolution is setting a goal for yourself. How are you framing your goals for the upcoming year?
In this episode, Andrew goes into depth about positive vs. negative goal setting and the ways that we can set out to make our goals more attainable. He lays out how we can set our goals in a way that has us building towards success. Goals need to be assessed, revisited, and adjusted when needed. Often, we keep our eyes on the horizon. We tend to focus on the big picture and look towards our long-term goals. However, turning our focus towards smaller goals along the way, we are more likely to appreciate the small wins and fuel our motivation to keep going. Andrew describes how focusing on short-term goals can be more effective and dives into great detail on how we can sustain our resolutions this year. Listen in on this episode to enter into this new year feeling motivated. Remember to celebrate every small win this year in 2021! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew talks to Takashi Moribe, a certified athletic trainer and Rolfer from Tokyo, Japan. Takashi grew up playing a wide range of sports. Experiencing some injuries along the way is what led him to become an athletic trainer. He shares some interesting stories in this episode about his path and what he learned along his journey.
He began at the University of Hawaii and then went on to get his master’s degree at the University of Arkansas. He discovered Rolfing later on and began to combine the art with his athletic training practice to help his clients recover from injuries. Rolfing is a form of deep tissue manipulation focused on realigning the body and releasing tension.
Now, Takashi is leading an online course that he created to share his philosophies on work and life balance. He is focused on helping business owners integrate these philosophies within their careers to help them have their work support their lives instead of taking away from it. He believes that work is a part of our lives and not our entire life focus. The big takeaway from this episode is the philosophy that you can have everything, a joyful life and a fulfilling job, but you have to know how to do it. This is what Takashi teaches. Welcome Takashi Moribe to the podcast, and enjoy listening to his amazing stories and insights!
Website: https://myponolife.com/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features a very special guest, Pete Naschak, who is one of the co-founders of Senaptec, a company that makes digital tools designed to train your vision. Senaptec specializes in what is considered to be vision performance science. These tools include a sensory station, strobe glasses, and even a take-home app. The purpose of vision training is to enhance hand-eye coordination, foot-eye coordination, reaction time, attention to detail, and depth perception.
Pete goes into detail about each of these tools in the episode, discusses how they work and their fascinating results. People have reported that wearing the strobe glasses during warm-ups or even during activities have said that it not only improves their performance, but also helped them to feel more grounded and balanced afterwards.
Senaptec’s vision training tools can help athletes with activities like passing, catching, throwing, form development, and target understanding. This technology not only helps with athletic performance, but it has been used with rehabilitation, learning disabilities, autism, and has shown results for people with dementia and Parkinson’s disease.
Senaptec is leading the way in sensory performance and has helped so many people already to enhance their lives. Tune in on this unique episode and hear Pete share his experience and knowledge, as well as how he helped to get this revolutionary company started. Aloha!
Website: https://www.senaptec.com/
IG: @senaptec
FB: https://www.facebook.com/Senaptec/
Twitter: @Senaptec
Youtube: https://www.youtube.com/c/senaptec
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
We are now in December of the year 2020. This year has been a challenging year for all of us, and just in a couple of weeks, 2020 is coming to a close. Do you remember where you were back in March, just before all of these changes took place? As we approach 2021, let’s reflect on what we’ve learned this year. To shed a positive light on our times, these times of hardship allow us to grow and learn more about ourselves. What have you learned this year? Taking this time to reflect on all of our growth during these challenging times will help to propel us into 2021 so that we can enter this new year feeling strong.
In this episode, Andrew talks about how we can enter into this next new year with a fresh mindset. In 2020, a lot of us may have felt knocked down. How do we pick ourselves up and continue to persevere? Listen in on this episode, as Andrew sheds a positive light on change and reminds us that we all have each other for support. Stay tuned for more great episodes in the next couple of weeks, just before we enter newly into the year 2021!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes Larry Tuileta, aka Tui, to the podcast! Tui is a Hawaii-born-and-raised star athlete from Punahou School in Honolulu. Tui grew up playing multiple sports, later settling proudly with volleyball and football. In high school, he was an instrumental part of three state championships in volleyball and a state championship in football as a senior. A highly sought athlete, Tui was a walk-on at USC, even though the coaches at UH were banking on having him play at home. Eventually, he made the call to move back to Hawaii and play for UH, as the UH coaches had hoped!
A great episode for aspiring athletes, this interview highlights the journey of an athlete who has found his success through developing his own style, perfecting his techniques, and becoming a student of the game. Tui’s story is not without a history of injuries, which he speaks about, and explains his process with recovery and finding his mental toughness.
Where can you find Tui now? Check him out on Instagram! First, listen to this podcast to find out how he became known as the Kuki Man. Since, Covid, Tui has been running his own cookie delivery service, all made fresh by him! You can find him as @kukumanofficial on IG. Be sure to check his page for updates, giveaways, and most importantly every Sunday at 6:00pm HST to order cookies!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes Bryant Moniz, former University of Hawaii quarterback and professional quarterback in the CFL. Bryant uses all of his experiences to serve as a football and strength and conditioning coach for the next generation. He runs the Hawaii Football Academy, a training program focused on developing young athletes. Also, he is motivating and inspiring people of all walks of life to become more active, fit, and healthy through his training program at the “Warrior’s Den.” Bryant encourages parents to let their kids try as many sports as they can. His philosophy is that one sport will help you excel in another sport, and sports can teach children a lot about discipline, teamwork, and sacrifice. He believes the fact that playing sports growing up can help a person develop both on and off the field as a person as well as elevate overall performance.
Bryant has many stories to share, especially when it comes to his experience dealing with injuries. Bryant had a few major setbacks with injuries, starting with his junior year in high school just as the recruitment process was beginning for colleges. He began his college career at Fresno City College. He returned home and walked-on at the University of Hawaii where he had a successful career and made Hawaii proud. Unfortunately, during this senior year, he experienced a season ending ankle injury that halted not only his college career, but also preparation for pro day and hopes to play in the NFL. After college, he played Arena Football in Georgia and suffered another significant injury tearing his MPFL in his knee. Bryant has a lot to share around mental toughness and staying strong. He believes that his work ethic and drive to keep going has led to his success and accomplishments.
Bryant has 3 children who he loves to teach and inspire. He has a passion for shedding a positive light on fitness and training, helping others to live and move better. For motivation and inspiration be sure to check out his Instagram accounts:
Personal Instagram: @_mightymo_
Mind/Body Training: @_warriorsden
Youth Academy: @hawaiifootballacademy
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
The holidays are here already! Thanksgiving is just around the corner, and in this episode, Andrew dives into holiday nutrition. We all know that we tend to eat more during the holiday season, and food is typically the centerpiece of our holiday celebrations. What if we make nutrition a centerpiece too?
Andrew provides some great tips in this episode about living healthier during the holiday season, even though our plans this year may look a little bit different. It’s possible to enjoy the holidays without taking ourselves completely off course and feel the need to make a drastic change once the new year hits. Andrew includes tips on how to be present during the holidays and paying attention to our hunger cues. When we overeat, how much of it did we actually enjoy?
Looking at portion sizes, one huge meal at Thanksgiving is not going to make much of a difference in the grand scheme of things. It’s when we overeat consistently throughout the holiday season that has the greatest impact on our health and well-being. Paying attention to our portion sizes can help us to continue enjoying what we love during the holidays without overdoing it.
Listen in on Andrew’s other great tips, such as adding value to our favorite holiday foods, thinking ahead of each meal, and striving to create a better balance. The holiday season can be the best time to pay attention to our nutrition habits. All in all, a few indulgent evenings are not going to make or break our results. It’s our habits during all of the other days of the year that matter most. Enjoy this episode where Andrew empowers us to develop a new holiday mindset around enjoying food while sustaining our performance.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews former professional volleyball player, Shawna Santos! This episode is filled with many unique and interesting stories from Shawna’s journey into professional volleyball. From a young age, Shawna played many sports, but volleyball became her favorite. Shawna brings inspiration to anyone with huge goals and big dreams. She began competing in the 6th grade and dreamt of being a professional volleyball player from that point on. In 2012, one of the many highlights of her career was making the USA National team. She speaks about her college and professional career and how she learned to master the practice of time management and life balance with sports and school.
Shawna had to work hard and deal with her share of setbacks. She tore both of her ACL’s playing volleyball, first in college and later as a professional. Just after her first ACL reconstructive surgery, she badly broke her pinky finger at the start of her senior season. After her storied collegiate career, she turned down an opportunity to play volleyball in Germany. She didn’t know if she would get another opportunity to play volleyball. During this time, she was enjoying her dream job as a production assistant at Madison Square Garden. A short while later, she received an opportunity to play professionally in the Philippines. She couldn’t pass up this opportunity and was given three weeks to pack up her life in New York, fly across the world, and begin the professional sports career she had always dreamt about.
From her own experience, Shawna has some great advice for overcoming serious injuries. As a successful athlete who has grown through a series of challenges, Shawna has a lot to share when it comes to becoming mentally strong. She speaks about the way these challenges and shortcomings can shape a person into a better athlete. Listen in on this inspiring episode with Shawna Santos about being a well-rounded athlete and remaining a student of the game.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews one of Hawaii’s most loved volleyball trainers, Alika Williams. Alika Williams was born and raised in Hawaii, and he began playing indoor and sand volleyball in the ninth grade. Alika played at Punahou School and played on the sand at Outrigger Canoe Club and Waikiki Beach. He went on to play in the NCAA for indoor volleyball at the University of California at Santa Barbara, which led to his professional sand volleyball career on tour with the Association of Volleyball Professionals.
Alika is now a highly sought volleyball trainer at Hunakai Park in Honolulu. He operates from his own court and works with people of all ages and levels. In 2012, the NCAA opened up scholarships for a women’s division, and he began coaching some now very well-known female players in women’s volleyball, including Carly Kan, Julia Scoles, and Julia Lau.
Listen in on this episode as Alika shares from his passion as a volleyball coach, what he loves most about being a coach and watching his students evolve. He shares about his own challenges along the way, the setbacks, and the ways that he developed his own mental toughness as a player who was “undersized” in the world of volleyball. Alika’s personality is super uplifting and this is an episode that will inspire anyone to keep going after their dreams.
To find out more about Alika, go to his website, www.hunakaihi.com
IG: @hunakaihi
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew goes into the concept of regional interdependence. The concept of regional interdependence is a concept that physical therapist Gray Cook, and strength coach Mike Boyle, came up with that applies to the majority of situations. It has shifted the way that trainers are seeing movement in people, and it has shifted the way that they apply strength and conditioning techniques. This concept can help anyone to make more sense of how the body needs to function.
Andrew talks in great detail about this concept, breaking it down in a way that anybody can process and understand. He speaks from his belief that everyone should have access to this knowledge. Knowing this concept can bring about a deeper, more unified whole-body awareness. This episode will help to provide a deep understanding of the way our joints and different parts of the body are connected and interact with one another, affecting each other during movement.
The parts of our body are connected like the links of a chain. Therefore, when one area of the body is weak, the other parts of the body will begin to move in accordance with the weaker link to compensate. To put it simple, the body functions as a system that needs to work together. One area of the body will influence and affect all other areas of the body. Listen in on this very informative talk by Andrew and gain a better understanding of how we can address movement to train more effectively and optimize our performance.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features an interview with Aneesa, a Pennsylvania-born athlete who eventually re-located to Hawaii in order to begin her Ph.D. in tropical medicine. Aneesa shares a very relatable experience with an injury she had just before grad school. This is a great episode for anyone who can relate to having an injury, and at the same time, that drive to keep going. Aneesa shares her background as an athlete, participating in a wide range of sports growing up. Athleticism has always been ingrained in her life. As an adult, she began competing in triathlons. Yet, her injury didn’t happen during her normal athletic practice and training. It happened while she was running on the beach. She was working on an ocean rescue team in North Carolina around the Outer Banks. Something that could happen to anyone, she stepped into a dip in the sand while running along the beach and tore her ACL, unknowingly at the time. Just like many people do after an injury, she nursed it the best she could, and once she got to a functional level, she kept going on with her athletic training. Later, she began doing CrossFit after moving to New Orleans for grad school. It is very common for a lot of people who have had injuries and to stick with what they have been doing once they feel that they are at a functional level. What happens then is overcompensation in other parts of the body. Aneesa functioned with this injury for three years, until the pain and swelling prevented her from doing athletic activities that she needed to have ACL reconstructive surgery.
Listen in on Aneesa’s story, as she describes her recovery process, overcoming setbacks, returning to all of her activities, and most importantly maintenance to take care of her knee moving forward. She shares what she learned inside of the experience and how she did not expect the process to be as difficult or challenging as it turned out to be. This episode is an excellent listen for anyone who can relate to the injury recovery process, especially after ACL surgery.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features Tumua Tuinei, a former University of Hawaii football player turned stand-up comedian. Tumua shares his story of how his path in sports took a surprising detour into theater, as he became noticed as a stand-up comedian. Yet, he compares the two journeys, both having obstacles to overcome and a requirement for mental toughness and stamina. His journey is unique and inspiring to anyone who is following their passion as a career. He encourages everyone to do what they love, and this story is proof that we really never know how things are going to turn out.
Tumua was born and raised in Hawaii and grew up playing football from the age of six. His uncle played for the Dallas Cowboys, and his father was in the NFL as well, playing for the Detroit Lions. He was leading into a career in sports and played football for the University of Hawaii. He had his eye on business and sports broadcasting, but little did he know, his minor in theater would change everything. The University of Hawaii at the time was one of few universities that offered a stand-up comedy class. Tumua just happened to be in the right place at the right time. Part of the class requirement was to perform at local bars. Something that began as a fun part of his college curriculum soon expanded into invites to perform in other locations. These invites just kept expanding. Now, Tumua has a full-blown career in stand-up comedy, now headlining in various locations. His footprint on social media continues to grow and as he makes us laugh during this pandemic. You can catch him on Instagram or watch him live soon, December 4th-6th, headlining at The Blue Note Hawaii. Listen in on this episode as Tumua speaks about what becomes possible when you follow what you love.
Instagram: @tumua_
Tumua's Youtube Channel
Facebook: @tumua.tuinei.3
Twitter: @tumua_3
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew talks about one of the key factors of success, consistency. Andrew states that success doesn’t happen from what we do occasionally, it happens from what we do consistently. Like anything, there are ways to execute consistency in our daily lives. Andrew brings up two main points. First, choose to focus on one thing at a time. When it comes to working out, for example, it isn’t solely a practice of how many repetitions, but it is about having consistent focus and energy with each repetition. The second point is to focus on progress, not perfection. Everyone has their own journey, and there is one thing we all have in common. We all have our bad days when we don’t feel like doing much of anything. Obstacles are always going to show up. How can we learn from our hardest days? Andrew reminds us that the people who stay consistent are the ones who have found ways to overcome these obstacles and deal with situations in ways that are not counterproductive. This is a great episode for anyone who wants to improve on their goals and see the progress. Listen in as Andrew gives us tips on how to implement consistency, and to embrace our journey each and every step of the way.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features chiropractor Dr. Laura Jaget, who shares the evolution of her story from being a competitive tennis player to having her own chiropractic practice. Listen in on Laura’s fascinating story of how an injury from a car accident on a recruiting trip for a tennis scholarship inspired her to become a chiropractor later on. Her career as a chiropractor did not come easy in the beginning, which has made her very relatable to listen to. Recently, she has retired from chiropractic and is the founder of How To Life, a platform that teaches people navigational skills for their lives. She calls these “mominars.” Mominars are little seminars that teach basic life skills, such as cleaning the lent out of the dryer or ironing a shirt. Laura has four kids, all of whom have inspired her to create this platform. She teaches people things that they weren’t taught in school but will inevitably be faced with at some point. Laura provides a lot of inspiration and wisdom for her listeners. She wants everyone to know that they’re in the right place and that each and every person has a 100% success rate. Enjoy this episode!
Website: https://howtolife.com/
IG: @howtolifenow
Podcast: How To Life Podcast
My Guest Appearance on the How To Life Podcast:
HTL 021: THE OUT-OF-THE-BOX GUIDE TO FITNESS, WITH ANDREW TAKATA
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
What could be possible by changing our relationship with the food we enjoy? If you have ever been on a diet, tried multiple diets, or know someone who struggles with their relationship with food, you don’t want to miss this episode! Listen in on an interview with David Orozco, a Registered Dietician Nutritionist who focuses on intuitive eating and a compassion-driven approach to lifestyle choices around food. David is the owner of TD wellness and is the host of a podcast called, “One Small Bite.” As a certified intuitive eating counselor, David gives us a look at his anti-diet approach to helping people make peace with food and develop a positive relationship with eating. Instead of focusing on weaknesses, he has people take a look at what makes them happy, and what can be sustainable. David says that we can learn the most out of listening and paying attention to our bodies. The key is learning how to pay attention and to know the value in it. His approach comes from what he calls the 4 Cs, which are Compassion, Commitment, Consistency, and Curiosity. Give this episode a listen for a peek at how to chop the diet mentality, nourish the body, and feed the soul.
Website: https://www.tdwellness.com/
Podcast: One Small Bite
Facebook: tdwellness
Instagram: @david_tdwellness
David's episode with Evelyn Tribole: https://www.onesmallbite.net/intuitive-eating/
David's episode with Elyse Resch Pt. 1: https://www.onesmallbite.net/elyse-ie-part1-37/
David's episode with Elyse Resch Pt. 2: https://www.onesmallbite.net/elyse-intuitive-eating-part2-38/
My episode as a guest on the One Small Bite Podcast: https://www.onesmallbite.net/multiprofessional-andrew-takata-49/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How do we become more physically literate? In this episode, Andrew highlights how early youths benefit from trying multiple sports and activities, as opposed to specializing in one sport at an early age. This episode is especially great for helping parents, coaches, and trainers to understand the importance of training early youths through a multifaceted approach. Early single-sport specialization is not necessary for performance. There’s a common myth that kids who train as frequently as possible, beginning at an early age, get a head start and gain a better chance at becoming professionals. We’re taking a deeper look at how this philosophy is counterintuitive and poses a greater risk for overuse injuries. In Andrew’s approach to optimizing human performance, he brings up some studies that have shown the benefits of playing a wide range of sports at least until the age of 14. This style of training can help an individual with basic body mechanics, balance, and neuromuscular control. Here in this podcast, you can gain a better understanding as to how we can shape our youths to become more well-rounded physically, mentally, and emotionally.
Buckley, P. S., Ciccotti, M. C., Bishop, M., Kane, P., Selverian, S., Exume, D., … Ciccotti, M. G. (2020). Youth Single-Sport Specialization in Professional Baseball Players. Orthopaedic Journal of Sports Medicine, 8(3), 232596712090787. https://doi.org/10.1177/2325967120907875
https://journals.sagepub.com/doi/pdf/10.1177/2325967120907875
Post, E. G., Thein-Nissenbaum, J. M., Stiffler, M. R., Brooks, M. A., Bell, D. R., Sanfilippo, J. L., … Mcguine, T. A. (2016). High School Sport Specialization Patterns of Current Division I Athletes. Sports Health: A Multidisciplinary Approach, 9(2), 148–153. https://doi.org/10.1177/1941738116675455
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349389/pdf/10.1177_1941738116675455.pdf
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew welcomes Kupono Fey, a professional volleyball athlete from Hawaii, as he shares his story and some of his greatest memories as an athlete. Kupono played a wide range of sports growing up, always knowing that he wanted to be a professional athlete. It wasn’t until high school that he chose volleyball as his primary sport. Having a late start did not slow him down. He learned quickly and went on to develop a storied career at the University of Hawaii. Beginning with his freshman year in college, he took on a leadership role with his teammates, influencing the development of the team’s culture. He was able to find his court presence, which had been encouraged earlier by a former coach of his. He learned to bring more fire and confidence to the court, which came full circle when an iconic moment was captured from one of the biggest games in his collegiate career. From the snapshot, taken of him in his big moment, a mural of him has been painted in the Stan Sheriff Center in Honolulu. After college, Kupono went on to play professional volleyball in Italy. Kupono shares many great stories and experiences in this episode. He is truly insightful and talks about how he prepares his body for a higher level of performance and his mind for mental toughness.
Listen in on this inspiring episode, with Andrew and Kupono Fey, and learn what it takes to go the extra mile and follow your passion.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How do you listen to your body? Can you recognize the signals your body is giving you? Why is this important? In this episode, Andrew describes the importance of listening to your body while explaining how to do it. Being able to tune into your body is a practice, and Andrew provides the information necessary to learn how to tune into this practice. Learning to recognize the signals your body is giving you is a powerful skill. Our bodies are always giving us internal signals, such as hunger, pain, muscle tightness, and emotions, to name a few. There are certain factors that play a part in lowering our sensitivity to these signals. We must be aware of these so that we can adjust and realign to create a clear signal to the brain. Fad diets can be a cause for lower sensitivity, and so can unaddressed injuries. Poor sleep patterns, stress, moods, and mindset can all play a part. In this episode, Andrew provides information about the importance of listening to our bodies, as well as the tips that will get us back into coordination with our internal signals.
When we’re in tune with our bodies, we know when we’re hungry, we sleep better, and we’re better at knowing what to eat. Practicing consistent behaviors to build awareness of our internal state will elevate our performance in life. What behaviors are affecting your overall life? Where could you be more consistent? Tune into this episode and learn step by step how to tune into your internal self.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews Neil Santiago, a certified athletic trainer, and strength and conditioning coach for military personnel and athletes of all types. For over a decade, Neil has been working as a human performance program specialist at the US Army Schofield Barracks Health Clinic. Neil works with servicemen and women daily, applying innovative and effective techniques for elevating their performance. As an athlete growing up in Hawaii, he was introduced to athletic training after an injury during fall camp his senior year of high school. From this experience, and through what he learned, he was inspired to become an athletic trainer himself. He pursued athletic training at Oregon State University and then went on to continue his studies as a certified athletic trainer graduate assistant at the University of Hawaii.
Neil and Andrew share a lot of the same philosophies and talk about blending the worlds of athletic training and strength & conditioning. In this conversation, they dive into the subject of approaching rehabilitation from a different perspective. Neil takes a very personal and multi-dimensional approach to training and rehabilitation. He believes in looking at all aspects of each client’s life. Most people focus on three main categories for optimal performance, which include activity, sleep, and nutrition. He addresses the importance of these areas, but he takes a further approach to include social aspects, professional development, and emotional health of each person. He believes in being a personal resource for each client, instead of giving them a plan and sending them off. He encourages his clients to pay attention to their physiological responses, something major that he learned himself while in the military. This is a useful skill to develop a preventative mindset, which saves time, frustration, and injuries.
This episode is packed full of great advice, strategies, and of course, stories. Listen in for some knowledge and inspiration from these two experts!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Are you religiously icing parts of your body because of aches, pains, and poor recovery? Believe it or not, utilizing ice is not as popular as you would think around the world. Yet, in the US, we tend to slap ice on everyone, everything, and anything that has performed something active. To be clear, I am not saying that ice as a modality is useless. Ice causes specific effects that have its place in sports medicine, which is to reduce local circulation, cellular communication, and overall metabolism as well as being very effective in controlling pain. Unfortunately, many people who consistently ice after every outing are putting a band aid over more complex issues that are negatively affecting recovery and performance. Listen in to this episode where I share some of my experiences and thoughts with icing and helping each athlete return to optimal levels of performance. Learn to listen to your body, tune it up, and get better everyday. Enjoy the episode! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is filled with many great stories from Ronley Lakalaka, former San Diego State University linebacker. Andrew sits down with Ronley, covering his background, experiences, and his take on developing mental and physical toughness. Growing up in Hawaii with a big family in athletics, Ronley played a wide range of sports, and football took hold at a fairly early age. He speaks about the transition into college football and his experience playing on some of the biggest stages in college football as the middle linebacker at SDSU. Ronley talks about playing through injuries and also how he stayed focused in school while playing at the collegiate level.
This is a great episode for aspiring athletes, as Ronley shares his journey through college and into where he is now, pursuing his dreams of playing in professional football while working to make a difference in the world with his degree in Political Science. He hopes to serve his local community and make the voices of others heard. This is a truly captivating episode, a conversation not to miss!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Have you ever done certain exercises or strength training where you didn’t feel the right muscles turning on? In this episode, Andrew talks about enhancing neuromuscular activation. Making sure that the right muscles are turned on during any movement or exercise is crucial for injury prevention. An indication of not having the right muscles firing during an exercise can be soreness or joint discomfort in other areas of the body that were trying to compensate for the intended muscles you were trying to strengthen. This is highly common amongst athletes at all levels, from the elite to the beginners who are just starting their fitness journeys. Andrew dives into detail about what you can do to enhance your neuromuscular activation, no matter what level you are at. Listen in on this episode as Andrew shares the key concepts and strategies for enhancing the muscle-to-brain connection to help you move well and perform optimally. Tune in and listen to Andrew’s expert tips on how to feel and execute exercises better, which will help you to maximize the benefits of your training. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week’s episode features the one and only Tony Silva, from Da Braddah’s and Friends! Da Braddah’s and Friends is a local comedy show in Waikiki, led by Tony and James Roche. Tony is not only full of hilarious stories and great insight, but he is sure to make you laugh. In this episode, Tony shares his background and his journey with sports and professional entertainment. His performance experience began with dancing. Being a natural comedian, his backstage pranks in between performances are partly what led to his career in comedy.
For the past 4 years, Tony has been an avid marathon runner. One of his stories includes an incident where nearly avoided getting seriously injured while filming a sketch on a scooter. He shares some tips and tricks here about how he’s learned to prevent injury so that he can continue to run marathons.
Andrew and Tony have teamed up together recently and are launching an online course very soon. Stay tuned to hear more about this jam-packed online course that is geared to the working-age professional who is looking to elevate their health, fitness, and performance in activities and life. Sit back and enjoy this conversation between and Andrew and Tony on life, activities, and elevating performance.
https://dabraddahs.com/
IG: @dabraddahs
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Listen in to this basic breakdown covering the common mechanisms of hamstring strains, considerations for rehab and training after injury, and how to return to sports safely with optimal performance. If you have suffered a hamstring strain before, you very well understand what a nagging issue it can become. Functional disruptions and compensations contribute to the increased risks of subsequent hamstring injuries following the initial strain. This episode explains the neuromuscular disruptions and factors that I investigate to effectively restore functional and sport specific movements. I also mention how I just heard of emotional regulation training and plan to do more research with the actual clinical practices that entails. The best part of making these solo episodes is that it helps me to continually learn and share my experiences with all of you. Listen in and share the episode with anyone that has gone through hamstring injuries. Enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features Matt Kwock, a physician assistant and good friend of Andrew. Listen to this conversation between Matt and Andrew about what it means to play it smart while living big. Matt talks about setting specific goals while staying in line with your values. Matt has some great stories from growing up as a lifetime student in Punahou, playing a wide range of sports, and falling in love with football. Along with his love of football, came some injuries along the way. He learned a lot about mental toughness and the growth through his own injuries. One of his experiences healing from injury is what inspired him to go into the field of healthcare, which led to his career as a physician’s assistant.
Matt is also a photographer and has done some daring photo shoots while surfing. Matt and Andrew agree that being an active person includes certain risks, but building awareness and minimizing risks is a practice important for every athlete. Fitness is a way of taking care of yourself and having certain goals in mind. This conversation is infused with a lot of great knowledge and advice, especially for those who want to go deeper into their goals.
IG: @mmkwock
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This is a very informative episode and one not to miss if you’ve ever experienced any issues with IT band tightness or have felt any sort of knee pain. The common solution for people is to grab a foam roller and roll out the IT band, but this approach is very broad. IT band tightness is being caused by something else, so Andrew explains in this episode how to address these issues from a multi-faceted approach. Why is the IT band tight? What causes this issue?
Andrew goes into depth about the function of the IT band, which is a thickening of fascia that works as connective tissue, working to stabilize the hips and the knees. The IT band connects to the hip musculature and complements the workload of the glutes. Andrew describes what contributes to IT band tightness and how to address the actual cause. For example, dysfunctional movement, a change in equipment, and core imbalances can all be contributing factors to this issue. Tune in and learn more about the functions of this highly important connective tissue, the ways that it supports other joints and muscle groups, and how you can use this information to train more effectively. Enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode is full of gems, and not to be missed if you’re looking to find balance and fulfillment with your fitness and nutrition habits! Andrew sits down with his good friend, Tony, who has so much to share about his journey working towards a healthier lifestyle through enjoyment and taking one step at a time. Tony has been training with Andrew in the last year and a half, and they both agree that each individual is going to have their own unique approach. Tony is a restaurant manager who works odd hours at times. He explains how he finds success with his goals while sticking to what works for him. His advice is to do your best and find what you enjoy. Take your time, and go slow if you need to. Be fit, enjoy your food, and most of all, enjoy life!
Tony talks to Andrew about the food and beverage industry and the recent challenges that have taken place. They speak about navigating health and fitness during the pandemic, something that has been a challenge for some people. This episode is full of great stories, experiences, and uplifting conversations that are sure to be inspiring and motivating during these times.
If you would like to see more of Tony’s story, subscribe to Andrew’s Youtube channel to follow Tony’s progress with their workout vlogs. More vlog episodes will be released soon, so stay tuned!
To check out the vlogs with Tony, click here!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew suggests taking a look at the way that you train. What are you focusing on when you’re practicing movement? What is your intent? We have all heard the phrase, “quality over quantity.” When we integrate this “quality over quantity” approach into our training and practice, we improve how we train and improve our results. Instead of focusing on the number of reps during each practice, try focusing on the quality of each rep. This episode has us take a look at how we are training and provides an understanding of how we can train more efficiently to maximize results.
Exercise requires a lot of focus and discipline. When you train, are you going through the motions, or are you making each movement count? Take note of the way you’ve been training recently, and you can apply the information from this episode to the areas that you may improve on. Andrew talks about moving with intent, focusing on specific details, and executing movements with more precision. When we practice in this way, our body adapts over time. In other words, practice makes things permanent.
We often overlook the fact that practice is more about how we are doing an exercise and not the amount of reps we do or the number of weight we are carrying. Andrew gives the example of shooting 100 basketballs a day without focusing on the quality of those shots. If you make only 10 out of 100 shots and don’t focus on corrections, the results will stay the same. To optimize your performance, you will need to focus on the specific areas that will help you improve. Listen in on this episode as Andrew dives into the ways that we can apply certain principles to our practice, work ethic, and training sessions. It’s your time to elevate your performance in all aspects by focusing on quality, not quantity! Listen and enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Got tightness? In this episode, Andrew discusses the ways that we can address muscle soreness, tightness, and restrictions that make us feel uncomfortable. We all experience this from time to time. Of course, stretching, massage, and myofascial release are ways that can help us to feel better. However, what can we learn from the issues associated with tightness when it occurs? How many times have you had the same issue of tightness reoccur? What have you learned about it?
Listen in on this episode as Andrew provides information that will help us to understand the causes of tightness. Tightness is the signal given by the body, pointing to an issue. The cause can be physical or emotional. The more we can learn to listen to our bodies and pinpoint the root causes of these issues, the smarter we can train to help alleviate and prevent these issues from re-occurring. Andrew addresses ways to deal with tightness and soreness that will help any lingering discomfort. Through Andrew’s multidimensional approach, this information will help you to elevate your performance and overall lifestyle. Tune in, enjoy, and thank you for listening. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This episode features Randy Morris, a true awe inspiring performance coach with an impeccable story. As an African American raised in the South, Randy gives us a story very relevant to the times. He gives us a story shedding light on the current picture we have on racial equality today. Listen to the unfolding of Randy’s career, which was driven and inspired by a pivotal moment in his life as a teenager. A woman, by the name of Mrs. Burris, noticed Randy playing basketball with his friends on the street. Later she asked his father if he would let Randy play basketball on her son’s team. It was unheard of at this time for an African American in the South to be playing basketball on a caucasian team. As Randy continued to play, he eventually was given a full ride basketball scholarship in college. He had the opportunity to attend the same camps as some of the big name players, such as Micheal Jordan and James Worthy. Currently, Randy is the owner of a performance training company in Honolulu, called FitRM. In this episode, Randy talks about how he works with and provides value for each of his students. Randy believes that being a good athletic trainer involves more than just simply practicing technique. He believes that what makes a student successful is for the student to feel important and to feel seen. He believes in speaking to who they are inside. He focuses on the big picture of what really matters and gives back the chance that was given to him as a teenager. He gives back the chance to be seen and heard, the chance to shine. He encourages each of his students to be the best version of themselves. Especially in the times that we are in, Randy focuses on what really matters. Listen in on Randy’s journey from childhood and the evolution of his career as an athletic trainer in Honolulu. It’s a pleasure to welcome Randy Morris.
http://www.fitrm.com/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Do you ever wonder how much you should be eating? This is a common inquiry, and the answers tend to vary. Sometimes we can eat bigger meals and feel unsatisfied. Other times we can eat just a little and stay full for a while afterward, even when the hunger level is the same each time. Why is this the case? If you have ever found yourself lost inside the mystery of portion sizes, this episode is for you! Andrew shares his nutritional knowledge and provides a practical way to estimate portion sizes based on some very simple principles.
Our food portions tie into the big picture of our nutritional habits. When we have a basic understanding of the way that we eat, why we eat the way we do, and how to create balance within our diet throughout the day, we enhance our daily performance. Tune into this episode so that you may simplify the puzzle of portion sizes, enhance your energy, and optimize your nutrition.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew interviews UFC veteran Yancy Medeiros! This episode is very uplifting, as Yancy shares with us what he truly finds important in life and what brought him to success. He has some truly inspiring stories and experiences to share with us in this episode. Yancy speaks about what brought him to the UFC and the valuable lessons that he learned along the way. What makes Yancy unique is the way that he views success. He speaks about his own success by seeing fighting is a technique, and the reason people keep watching is that they are witnessing the realness being brought out in him. Yancy is someone who never strays from what he represents, and to him, the key to success is staying true oneself.
Today, Yancy is out to educate and support the younger generations in order to pay forward the support that he received on his journey to become a successful fighter. He provides inspiration for us all to tune into who we really are and remain educated so that our minds can stay open and true. Enjoy this episode!
IG: @yancymedeiros
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Tendonitis is one of the most frustrating nagging injuries for athletes. Addressing underlying issues that may place excessive stress on tendons is crucial during the rehab process. Early interventions during the early stages of tendonitis will save you a lot of headache, frustration, and setbacks. Ideally, paying attention to everything in this episode as injury prevention strategies will produce the best outcomes when training to elevate your performance. Listen in on this episode to understand the big picture when it comes to dealing with tendinopathies. I dive into 6 steps that will help you alleviate tendon pain as well as help to get you back to your activities as quickly and safely as possible.
6 steps I covered in the episode are:
- Get checked out and evaluated, from both an orthopedic and movement standpoint.
- Address mobility dysfunctions.
- Focus on basic strength and activation exercises.
- Modify your volume with activities. Find the appropriate threshold at that point in time and gradually progress back to full participation.
- Understand how to make lifestyle modifications to aide in a quick recovery. Also, understand how lifestyle factors either aggravate or alleviate your pain.
- Learn how to maintain performance level without causing recurring tendonitis. Learn how to take care of your body and how to train more effectively.
Definitely apply these concepts if you have any type of tendinopathy and share this episode with anyone that this might help. Also, if you are injury free, take these concepts to be proactive and prevent any future injuries. Listen in, let me know if this helps you, and I will be back next week! Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
I am excited to share this week’s episode with Derek Takai, DDS, as he shares his story growing up playing sports, staying active as a busy working professional, and the lessons learned through overcoming injuries. He shares his love for jiu jitsu, as well as the price he has paid through sustaining injuries and the hard work it took to come back stronger than before. We talk about his experience rehabbing a severe ankle sprain and the process of going through ACL reconstruction surgery and the subsequent recovery process. He also shares his experience of getting multiple opinions regarding the ACL surgery. He weighed his options of living without an ACL and going through with the ACL reconstruction surgery. Derek ultimately decided to get the ACL surgery so that he could live the active lifestyle that he desires. We talk about prehab, the surgery experience, and what the recovery process was like to return to activities. The most interesting part of this episode was talking about the similarities and analogies between dental care and exercise, movement, and performance. I truly enjoyed explaining training concepts in different ways to help clarify the importance of developing a proper plan for each individual to elevate their performance. If you are a dentist, athletic trainer, physical therapist, strength coach, you will probably enjoy the movement nerd side of me in this episode. Listen in to this conversation and I hope you take home key points that help you to create the consistent habits that will improve your lifestyle. Enjoy!
Learn more about Derek Takai, DDS, and his practice on his website: https://www.kahaladentist.com/
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Dating back throughout history, there are a few common trends that we see for health and fitness. We all need to move well, be functional, and have adequate movement capacity to carry out tasks in life. In addition, having "exercise" integrated into our lives leads to higher levels of fitness. As society started to become more sedentary, more of an effort for intentional movement and "exercise" with equipment and at gyms have become mainstream. During these times, with gyms and facilities being closed, we just need to focus on moving well, moving often, and practicing fundamental bodyweight exercises. When we integrate good movement with home exercises and throughout the day, you will find that you are able to effectively train at home. Practice the basics of squatting, hinging, pushing, pulling, stabilizing, etc. to keep progressing your fitness levels. Bottom line, understand how to move properly and train smart even when we don't have access to equipment or gyms. If you do that, your fitness levels will be so much better in the future. Listen in, learn briefly how exercise has evolved through history, and enjoy the episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
I am excited to welcome Jay Christensen, MS, ATC, to the podcast this week. We both go a while back and were graduate athletic training classmates at the University of Hawaii at Manoa. It was nice to catch up and talk about his awesome, yet demanding position as the Head Athletic Trainer for Marvel Universe Live. We share everything from taking care of his athletes on the road, to the crazy stunts that he witnesses, to why we both are proud to be ATCs (Certified Athletic Trainers). You won't want to miss this episode, there's a lot of great topics that applies to everyone when we are striving for optimal performance. Sit back, relax, and enjoy the conversation! Also, check out Jay's podcast and instagram for more great content!
Not So Ordinary People Podcast
Jay's IG: @airjay09
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
There's so many options when it comes to purchasing exercise equipment, both large and small purchases. Bottom line is to ask yourself some basic questions before purchasing exercise equipment. What is it that you need? What type of training is this for? And what is it that you will make the most use out of? Sometimes just small additions at home make a big difference with your home workouts. I share my experience in creating a home gym in high school to cater to my goals at the time. Most of us don't need to create a full blown home gym, just adding a few reasonable pieces of equipment can go a long way. I also share the fact that most styles of training can be done with very minimal equipment. Listen in to this episode as I discuss what to think about before buying anything. Also, I share my top 9 exercise equipment additions that will cater to nearly every style of training and to all of us too.
Check out my website and sign up for my newsletter to receive my FREE ebook, Essentials to Elevate Performance. Visit my website at www.HNLmovement.com
If you are interested in purchasing yoga tune up balls, please click on this link HERE
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this week’s episode, Andrew had the opportunity of catching up with Ka'imi Fairbairn, kicker for the Houston Texans. Kaimi is an extraordinary athlete who has so much to share when it comes to optimizing your performance. This episode covers some interesting topics, beginning with how Kaimi began paving his pathway into professional football. He speaks about his journey throughout the years and explains the concepts that have helped him perform at higher levels. Some of these may surprise you. He talks about everything from dealing with failure, being in touch with his emotions, and focusing on the mind/body connection. Ka'imi humbly shares about his relationship with imperfection, that being imperfect is part of the game. Each day cannot be perfect, so why not choose to see how good you are on your bad days? Listen in on this interview for some inspiration on what makes a person stronger mentally, physically, and emotionally. Ka'imi Fairbairn shares his wisdom on mental toughness and human performance.
Ka’imi’s Instagram: @imi_loa
Try the Headspace app here.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How can you keep progressing with training, fitness, and exercise during this time of social distancing? I will go over important aspects to consider with how to continue high level training during these times we all are staying at home. I discuss ways to train smart at home and progress your training volume gradually to help you create favorable adaptations and minimize overtraining risks. Listen in on other key variables of movement and exercise that will help you create effective and appropriate workouts for you. As always, focus on fundamentals, proper technique, movement quality, and creating favorable adaptations through your training. All of the important basics of training does not change just because you don’t have access to the gym or exercise equipment. Take care and stay healthy everyone and we are all doing our part to help get through these unprecedented times together. Be sure to check out my website www.HNLmovement.com and sign up for my email list to receive exclusive content to help you elevate your performance. Aloha!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Kaia shares his story from growing up around sports, playing basketball, overcoming knee injuries, and learning how to create lifestyle habits to takes care his body. We talk about all kinds of classics, from jump soles to fad nutrition strategies that he has tried firsthand. There are a lot of stories in the episode that we can all relate to when dealing with injuries, going through rehab, and finding ways to train smarter to build your body up. He also shares a lot of his knowledge and experiences with finding nutrition habits that works with all aspects of his lifestyle. As far as working out, Kaia shares his journey and learning how various training methods have affected his health and lifestyle. He also discusses the wisdom he has gained from rehabbing and recovering from knee surgery. This is a great episode and we had a lot of laughs and fun recording this conversation. Enjoy!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Let’s talk about the relationship of pain, injury, and motor control. This information will help you understand the process to reduce pain, lower injury risk, start to move better, and ultimately elevate your performance. I will breakdown the different types of pain and what happens with orthopedic and musculoskeletal injuries. I also breakdown what motor control is and how crucial it is to address how we move. The take home message of this episode is that pain is a signal that indicates something needs to be checked and addressed. Most of the time, the area of pain is not the actual cause of pain. I relate musculoskeletal pain like the check engine light in your car, it’s a signal that tells you something is not functioning normally. Also note that when pain does subside, it doesn’t automatically mean that your movement will be restored. This is why it is extremely important to address how we are moving to take care of our body. I also share a few basic concepts at the end that help you tackle pain, injury, and motor control. Stay healthy everyone and join me again next week!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Listen in on this episode as Brian Buck, the Director of Sports at Sparta Science, joins Andrew in an interview to discuss the innovative technology of Sparta Science and how it works. Brian shares his own story of beginning with baseball, and a host of injuries throughout his career inspired him to work with Sparta Science later on. Sparta Science is a technology used to assess movement holistically through three simple scans, which include balance, plank, and jump. In this episode, Andrew and Brian will be breaking down the ways that each scan works and why they are so effective at optimizing the way a person trains. Sparta Science is for anyone, athlete or not, who wants to understand how to improve their mobility and optimize their human performance. Many athletes who are recovering from specific injuries use this technology to assess their progress. Brian talks about how people recover at different rates and not always at the predicted rate. He uses this technology to assess whether or not an athlete is ready to return to play or if the injury is still in the process of healing. The advantage of using this system is the accuracy of the measurement. This is a system that cannot be cheated or manipulated. Sparta Science has become a system used by many facilities to assess what needs to be improved and what progress needs to be made with each individual’s training. Listen in on this episode as Brian Buck speaks about this truly innovative technology that is bringing athletic assessment to a whole new level.
Learn more about Sparta Science at www.spartascience.com
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
As an athletic trainer, I am an advocate for sports, but even more so for public health and safety. The rapid spread of the coronavirus and its effects in suspending sports, canceling school, and negatively impacting businesses is a tough one. However, it is completely necessary and understandable in order to reduce the risk of rapid spread and infection in the interest of public health. During this time we all need to support each other, respect everyone, and help each other out to get through the near future. I encourage everyone to stay informed and do your part to help minimize the spread of COVID-19. I discuss some of the facts and recommendations from WHO and the CDC. We all need to do our small part and pitch in to reduce the spread of the coronavirus. Practice good hygiene, common sense, and keep yourself and those around you healthy.
In the upcoming weeks I will be back with some great interviews you won't want to miss! Take care and I will be back next week!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
The squat is an important movement in life, activities, and sports. No one has a perfect squat and there are always ways we can tune up this movement pattern. Good squatting technique helps to minimize low back pain, strengthens our lower body, and helps us to move, jump, land, etc. During this episode Andrew provides insight on basic squat fundamentals, how he assesses and teaches squat mechanics, and corrections that will help you to improve how you squat. The take home message is to pay attention and tune up your squat with this information. Also, send this episode to anyone that may find this helpful (i.e. someone battling knee pain, doing rehab, hitting a plateau with lower body training). Stay tuned for more episodes and I will be back next week!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
This week we have Kekai Rios here on the podcast to talk about his professional baseball career, off season training, and how he works towards elevating his performance. I can honestly say that this off-season built on what Kekai did last year. He has grown in his understanding of what works best for his body, how to be a better professional athlete, and preparing as best as he can for the upcoming season. We talk about a wide range of topics from mobility, overcoming adversity, demands through the season, nutrition, vision training, to sports psychology. This episode captures the multidimensional approach that contributes to optimize your performance, you don’t want to miss it! We wish Kekai the best this upcoming season and enjoy this episode!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Have you ever gotten sucked into the marketing claims of a health and fitness product that you ended up realizing you didn’t absolutely need? What we all need sometimes is to trust the process and not give in to the “put a band aid on it” quick fix claims. That’s when we need to put in the right type of work, be consistently, and be patient. I discuss some insights that will help you to remain consistent, enhance your fundamentals, and pull philosophies from very successful coaches and health care practitioners to reiterate the importance of fundamentals. We all need to focus on growth and the process of improving, the idea as Precision Nutrition states getting 1% better every day. The take home message is to embrace the journey and don't let your impatience impede your health and fitness progress.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Kristina has a unique story that has brought her towards her passion to help people as she pursues a career as a physical therapist. This is one of those conversations that provides invaluable insights of what it is like to overcome injuries as an athlete, the hard work and persistence required when going through rehab, and how things come full circle when you pursue your passion to help others in ways that you received help. We discuss a little bit of everything from her athletic career to the demands of her physical therapy program. It’s a pleasure to work with Kris and see her continued growth throughout the years. We wish her the best as she completes the second half of her doctorate program. Enjoy the episode!
Links to learn more about athletic trainers and physical therapists:
www.nata.org (athletic training)
www.apta.org (physical therapy)
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Many of us try and follow diets in the short term, but it ends up failing us and doesn’t provide a sustainable way to live your life. Why is this? In this episode I break down the differences between “diet” and “nutrition.” I share my approach to nutrition in my practice and how I coach my athletes and clients. The bottom line is understanding how nutrition is integrated and interconnected with every aspect of your life. When you are aware of this holistic perspective of nutrition you will start to improve your nutrition and live healthier, happier, while performing better in life. My 3 fundamental nutrition concepts at the end of the episode are:
-
Everything in nutrition exists on a spectrum. It’s not black and white.
-
Add more options, don’t restrict options.
-
Eliminate judgement of yourself and others.
Stay tuned for more nutrition tips in upcoming episodes that will improve the quality of your life!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
How do we create a lifestyle that helps us to elevate our performance in everything that we do? What influences and determines our performance? The reality is that everything we do is interconnected with all aspects of life and creates a cumulative effect on the level of our performance. When lifestyle actions don’t work cooperatively together, we can easily get stuck in a vicious circle and feel the snowball effect of declining performance. However, what we want to do is get everything working in harmony to create a virtuous circle that elevates our performance in all of our activities.
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
In this episode, Andrew shares a discussion with Dr. Takeshi Suzuki, owner of R-Body Project in Tokyo, Japan. Dr. Suzuki is a highly renowned athletic trainer who holds a wealth of knowledge on rehabilitation and training people of all levels. Born in Japan, he got his education in athletic training from Washington State University. Upon returning to Japan after his education, he began working with the Japanese Olympic athletes, particularly for the winter Olympics. He is currently on the medical advisory board for the 2020 Japan Olympics. His clinic, the R-Body Project, caters to everyone from athletes to the general public, focusing on teaching proper movement, exercise, and enhancing human performance.
This interview highlights the cultural aspects of training in the USA versus training in Japan. There will always be some cultural aspects that influence how people in different countries train and condition. Listen in on this delightful interview with two professionals of very similar backgrounds and occupations, both from different parts of the world. They both agree on the same philosophy, the philosophy that the most important part about exercise is happiness. Exercise isn’t about losing weight. Exercise is about fundamental happiness, and losing weight is a benefit that goes along with it. Enjoy the exchange of knowledge in this episode by these two athletic trainers, Andrew and Dr. Takeshi Suzuki.
Website: https://r-body.com/
Instagram: @rbody.project
Facebook: @Rbody
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
You're in the right place to learn how you can reach and sustain optimal human performance. All discussions, information, and interviews will support you in achieving better health, nutrition, lifestyle, and movement practices that elevate how you perform in life. Thank you for your support and be a part of the HNL Movement!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio
Meet Andrew Takata, a certified athletic trainer, rehabilitation practitioner, strength and conditioning specialist, sports nutritionist, and founder of HNL Movement. He shares his journey, experiences, and knowledge to help you optimize human performance and improve the quality of your life. Stay tuned for future episodes, conversations, and interviews that help you elevate your health, nutrition, lifestyle, movement so that you can perform better in life. Join the HNL movement community and hit subscribe!
Did you enjoy this episode?
Please subscribe and leave a review on:
Apple
Spotify
Google
Pandora
iHeartRadio