Shows
HNL Movement PodcastUnderstanding Pronation and Its Impact on Lower Body PerformanceIn 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 co...
2024-12-1018 minHNL Movement PodcastMeal Timing, Circadian Rhythms, and Better Sleep for Maximizing Athletic PerformanceIn 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 t...
2024-11-1215 minHNL Movement PodcastStrategies for Maintaining Consistency and Avoiding BurnoutIn 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 o...
2024-10-2916 minHNL Movement PodcastDiscovering Your Lasting Motivation with the 5-WhysIn 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 v...
2024-10-2212 minHNL Movement PodcastYin and Yancy, Ep. 7: The Critical Role of Feet and Ankles for Better PerformanceIn 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 i...
2024-10-1513 minHNL Movement PodcastEmphasizing Quality Over Quantity For Optimal Athletic PerformanceIn 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 s...
2024-10-0815 minHNL Movement PodcastThe Role of Active Recovery in Sustaining Athletic PerformanceIn 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 dow...
2024-10-0116 minHNL Movement PodcastWorking On Weaknesses Instead Of Working Around ThemIn 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 p...
2024-09-1014 minHNL Movement PodcastUnraveling the Complexity of Human PerformanceIn 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 you...
2024-08-2718 minHNL Movement PodcastThe Power of Preparation in Achieving Your Best PerformanceIn 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. H...
2024-08-2014 minHNL Movement PodcastFine-Tuning Pelvis & Hip Movement for Improved Athletic PerformanceIn 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 p...
2024-08-0617 minHNL Movement PodcastEnhancing Athletic Performance With Effective Deceleration TrainingIn 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 b...
2024-07-2318 minHNL Movement PodcastThe Importance of Precise Set-Up For Optimal Athletic PerformanceJoin 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...
2024-07-0915 minHNL Movement PodcastNavigating Athletic Performance: Embracing Fundamentals in a Social Media AgeIn 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 k...
2024-07-0217 minHNL Movement PodcastWork Directly On, Not Around Your Weaknesses for Optimal PerformanceIn 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 s...
2024-06-1817 minHNL Movement PodcastThe Importance of Aligning Daily Actions with Performance GoalsIn 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...
2024-06-1116 minHNL Movement PodcastUnlocking True Mobility for Peak PerformanceIn 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 i...
2024-05-2115 minHNL Movement PodcastBack to Basics for Optimal Athletic PerformanceIn 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...
2024-05-1414 minHNL Movement PodcastBuilding Healthy Eating Habits in Young AthletesIn 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 c...
2024-04-3015 minHNL Movement PodcastClosing My PhD Chapter and New BeginningsIn 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...
2024-04-2319 minHNL Movement PodcastHip Stability and The Role of The Deep External RotatorsIn 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.
2024-04-0917 minHNL Movement PodcastThe Unseen Role of The Somatosensory System For Optimal Movement and PerformanceIn 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...
2024-04-0211 minHNL Movement PodcastStepping Outside Your Comfort Zone to Unlock Optimal Growth and PerformanceIn 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. H...
2024-03-1915 minHNL Movement PodcastUncovering The Meaning Behind Your Favorite FoodsIn 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, pr...
2024-03-1215 minHNL Movement PodcastYin and Yancy Ep. 1: The Art of Learning and CoachingIn 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 wi...
2024-03-0524 minHNL Movement PodcastThe Power of Now in Achieving Optimal PerformanceIn 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...
2024-02-2712 minHNL Movement PodcastElevating Performance with the Right Attitude and EffortIn 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 co...
2024-02-2010 minHNL Movement PodcastYour Best Ability is Availability for Optimal PerformanceIn 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 h...
2024-02-0612 minHNL Movement PodcastMaking Every Exercise Count Beyond Sweat & Hard WorkIn 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. ...
2024-01-3015 minHNL Movement PodcastMy PhD Update Embracing the Final StretchIn 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 h...
2024-01-1615 minHNL Movement PodcastRefining Movement During Training For Optimal PerformanceIn 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...
2024-01-0916 minHNL Movement PodcastRethinking Hamstring Training Beyond Nordic Hamstring CurlsIn 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...
2023-12-1918 minHNL Movement PodcastFinding Your Unique Equation to Optimal PerformanceIn 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...
2023-12-1219 minHNL Movement PodcastGratitude in Motion for Optimal PerformanceIn 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...
2023-11-2116 minHNL Movement PodcastBlending The Art and Science Of Effective CoachingIn 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...
2023-11-0722 minHNL Movement PodcastThe Art and Science of Improving MechanicsIn 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...
2023-10-3123 minHNL Movement PodcastRethinking Rehab Protocols for True Recovery and PerformanceIn 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...
2023-10-0318 minHNL Movement PodcastBuilding a Healthy Relationship with Food For Your Mind, Body, and SoulJoin 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, An...
2023-09-1919 minHNL Movement PodcastClimbing the PhD Mountain: 3rd Year UpdatesJoin 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 dr...
2023-09-1224 minHNL Movement PodcastDiving into Individualized Training: Discovering Your Unique Roadmap to Peak PerformanceYou'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...
2023-08-2918 minHNL Movement PodcastRedefining Core Strength Beyond A Six-PackIn 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 epis...
2023-08-2218 minHNL Movement PodcastUnlocking Peak Performance: Embracing Lifelong Learning & Continuous GrowthIn 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 i...
2023-08-0119 minHNL Movement PodcastHydrate to Dominate: Elevating Performance with Proper Fluid ReplacementIn 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...
2023-07-2520 minHNL Movement PodcastNo Shortcuts to Success: The Truth about Fitness Fads and Optimal PerformanceIn 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...
2023-07-1118 minHNL Movement PodcastEffective Exercise Selection: Insights to Improve Athletic PerformanceIn 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...
2023-06-2017 minHNL Movement PodcastBe Proactive To Mitigate The Long-Term Impact Of Injuries On Health and PerformanceIn 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...
2023-06-1319 minHNL Movement PodcastThe Essential Role of Sleep in Recovery and Peak PerformanceThe 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...
2023-05-3018 minHNL Movement PodcastUnderstanding the Influences and Challenges of Food Choices For Health & PerformanceIn 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...
2023-05-0216 minHNL Movement PodcastPhD Journey Update: Spring 2023!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...
2023-03-2822 minHNL Movement PodcastNational Athletic Training Month 2023: There's An AT For ThatAndrew 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 yo...
2023-03-2119 minHNL Movement PodcastBack To Basics: Training & Exercise ConceptsLet’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, an...
2023-01-2423 minHNL Movement PodcastShould You Train On Unstable Surfaces? Theory & ApplicationHappy 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...
2023-01-0319 minHNL Movement PodcastWrapping Up 2022 - Get Ready To Jump Into 2023!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...
2022-12-2718 minHNL Movement PodcastCorrecting Movement Patterns & Learning To Move EfficientlyAndrew 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 wa...
2022-12-1318 minHNL Movement PodcastTheory, Application, And Benefits Of Percussion Therapy & Massage GunsAndrew 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...
2022-12-0621 minHNL Movement PodcastSynthesizing Research, Applying Information, & 3rd Semester PhD UpdateAndrew 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...
2022-11-1523 minHNL Movement PodcastGet Started Working Toward Your Goals Immediately!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.1. Start with an appropriate/realistic volume2. Progress gradually3. Take interest in improving4. Enjoy the process5. Find your support systemGetting over the initial hurdles of getting star...
2022-10-1117 minHNL Movement Podcast2nd Year Of My PhD Journey! Excited To Move Forward!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, th...
2022-08-2317 minHNL Movement Podcast5 Key Factors That Will Elevate Your Movement QualityAndrew 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: 1. Mobility2. Stability3. Posture/alignment4. Muscle activation5. Tempo/speed of movementAndrew 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 jou...
2022-07-1216 minHNL Movement PodcastFinished My 1st Year As A PhD Student! Awesome Experiences And Valuable Lessons LearnedAndrew 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 an...
2022-05-1724 minHNL Movement PodcastManaging The Right Amount Of Stress For Optimal PerformanceAndrew 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...
2022-04-2617 minHNL Movement PodcastThe Importance Of Motor Control And Imprinting Movement PatternsWhat 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...
2022-03-2918 minHNL Movement PodcastCelebrating The Athletic Training Profession During National Athletic Training MonthMarch 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 ma...
2022-03-1514 minHNL Movement PodcastMaking Sense Of Core Function & Its Integration In The Kinetic ChainThis 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...
2022-02-2218 minHNL Movement PodcastContinual Improvement And Striving To Achieve More In Sports & LifeThis 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 o...
2022-02-0116 minHNL Movement PodcastBasics Of Elevating Shoulder Health & PerformanceYour 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...
2022-01-1821 minHNL Movement PodcastInterpreting Research Articles To Improve Understanding, Application, And Real Life PracticesThis 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...
2022-01-1126 minHNL Movement PodcastLearning From 2021 & Building Momentum For 2022Christmas 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...
2021-12-2816 minHNL Movement PodcastUnderstanding Goals Are Complex: Step-By-Step Process For SuccessWith 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...
2021-12-0717 minHNL Movement PodcastTraining Smart Is Crucial For Reducing Injuries, Making More Progress, And Optimizing PerformanceThis 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. ...
2021-11-0921 minHNL Movement PodcastThe Elaborate Fascial Network: Much More Than Connective TissueThis 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...
2021-10-2622 minHNL Movement PodcastHabit Of Hydration: For Health, Training, And Optimal PerformanceThe 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:ThermoregulationCardiovascular functionCognition Movemen...
2021-09-2818 minHNL Movement PodcastThe Art Of Performance: Practice Applying Your KnowledgeIn 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 applyin...
2021-09-1419 minHNL Movement PodcastHow The Milk Crate Challenge Demonstrates The Importance Of Stability In Movement And PerformanceThis 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 c...
2021-09-0715 minHNL Movement PodcastStarting My Ph.D. Journey! Let The Adventure Begin!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 pod...
2021-08-2417 minHNL Movement PodcastUtilize Sports Foods To Maximize Performance While Avoiding Negative Health ImpactsThis 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.
2021-08-1614 minHNL Movement PodcastTaping, Bracing, And Strengthening For Optimal Recovery And PerformanceIn 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 retur...
2021-07-2016 minHNL Movement PodcastSimplify Your Actions, Pick The “Low Hanging Fruit,” To Boost ConsistencyThis 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...
2021-07-0617 minHNL Movement PodcastThe Tried and True Store For All Your Nutritional Needs: Your Local Grocery StoreThis 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 nee...
2021-06-2918 minHNL Movement PodcastHow To Develop Your Recipe For PerformanceA 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• NutritionThese 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...
2021-06-1524 minHNL Movement PodcastGrowing Outside Of Your Comfort Zone: Follow Me Along My Journey As A PhD StudentListening 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 comfo...
2021-05-1119 minHNL Movement PodcastWhy You Should Take Ankle Sprains Seriously For Health and PerformanceIn 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 spra...
2021-04-2723 minHNL Movement PodcastThe Truth About Calories: How Important Is It?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 pa...
2021-03-3019 minHNL Movement PodcastJensen Park On Body Awareness, Maintenance, And Being Active Throughout LifeIn 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 gymnas...
2021-02-231h 07HNL Movement PodcastHow To Become A Client-Centered CoachThis 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 coach...
2021-02-1614 minHNL Movement PodcastNutrition Goals For 2021 and Beyond: Creating Sustainable HabitsHow 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 nutrit...
2021-01-1914 minHNL Movement PodcastThe Ongoing Process of Setting Goals, Developing Positive Habits, and Achieving SuccessIt’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...
2021-01-0518 minHNL Movement PodcastHoliday Nutrition Tips To Stay On Course With Health, Fitness, and PerformanceThe 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 dras...
2020-11-2420 minHNL Movement PodcastMovement 101: Understanding the Kinetic Chain and Regional InterdependenceIn 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 proc...
2020-11-0329 minHNL Movement PodcastConsistency Is Key For Improvement, Success, And Optimal PerformanceIn 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 perfec...
2020-10-1318 minHNL Movement PodcastDr. Laura Jaget, On Helping People To Stay In Alignment, Move Optimally, and Learn Basic Life SkillsThis 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 t...
2020-10-061h 03HNL Movement PodcastDavid Orozco On Intuitive Eating, Nourishing Your Soul, And Promoting Sustainable HealthWhat 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...
2020-09-2939 minHNL Movement PodcastListen To Your Body: 4 Tips To Improve This Skill And Elevate Your PerformanceHow 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...
2020-09-0820 minHNL Movement PodcastStart Firing And Turning Your Muscles On To Maximize Your Training And PerformanceHave 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 beginn...
2020-08-1123 minHNL Movement PodcastMatt Kwock, PA-C, On Learning How To Keep Fit And Functional For Photography, Work, and LifeThis 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 ex...
2020-07-211h 07HNL Movement PodcastLateral Knee Pain and IT Band Problems? It's Time To Do More Than Roll Your IT Band!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, w...
2020-07-1417 minHNL Movement PodcastTony On How To Incorporate Healthy Sustainable Habits and Working Towards Improving Your LifestyleThis 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 fin...
2020-07-081h 12HNL Movement PodcastMaximize Your Results By Training With Intent, Focus, and PrecisionIn 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...
2020-06-3018 minHNL Movement PodcastGot Tightness? Do More Than Just Stretch And Myofascial ReleaseGot 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 tightnes...
2020-06-2321 minHNL Movement PodcastWelcome to the HNL Movement Podcast!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:AppleSpotifyGooglePandoraiHeartRadio
2019-12-1518 min