HNL Movement Podcast

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!