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HNL Movement Podcast

Health & Wellness Podcasts

Andrew Takata from HNL Movement discusses anything and everything related to optimizing human performance so that you can improve the quality of your life. Learn comprehensive ways to take care of your body, achieve better health, and elevate your performance so you can achieve your true potential. Andrew shares valuable information covering topics of rehab and injury prevention techniques, movement efficiency, strength and conditioning, and ways to create sustainable nutrition habits so that you can level up your performance in sports, daily activities, and life. He has over a decade of experience working with people of all ages, activity levels, training backgrounds, as well as helping people successfully return to activities following injury. Join Andrew and his passion to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to human performance. It will be a mix of interviews, great conversations, and solo episodes that you won’t want to miss. Hit subscribe, and get ready to optimize your human performance.

Location:

United States

Description:

Andrew Takata from HNL Movement discusses anything and everything related to optimizing human performance so that you can improve the quality of your life. Learn comprehensive ways to take care of your body, achieve better health, and elevate your performance so you can achieve your true potential. Andrew shares valuable information covering topics of rehab and injury prevention techniques, movement efficiency, strength and conditioning, and ways to create sustainable nutrition habits so that you can level up your performance in sports, daily activities, and life. He has over a decade of experience working with people of all ages, activity levels, training backgrounds, as well as helping people successfully return to activities following injury. Join Andrew and his passion to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to human performance. It will be a mix of interviews, great conversations, and solo episodes that you won’t want to miss. Hit subscribe, and get ready to optimize your human performance.

Language:

English


Episodes
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Unlocking True Mobility for Peak Performance

5/21/2024
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!

Duration:00:15:31

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Back to Basics for Optimal Athletic Performance

5/14/2024
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!

Duration:00:14:05

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Yin and Yancy Ep. 2: The Personalized Art of Athletic Excellence

5/7/2024
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!

Duration:00:21:29

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Building Healthy Eating Habits in Young Athletes

4/30/2024
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!

Duration:00:15:24

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Closing My PhD Chapter and New Beginnings

4/23/2024
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!

Duration:00:19:39

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Kawika Shoji on Embracing the Moment in Volleyball and Life

4/16/2024
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!

Duration:01:05:46

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Hip Stability and The Role of The Deep External Rotators

4/9/2024
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!

Duration:00:17:49

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The Unseen Role of The Somatosensory System For Optimal Movement and Performance

4/2/2024
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!

Duration:00:11:28

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Cindy Clivio On The Growth & Evolution Of Athletic Training

3/26/2024
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!

Duration:01:18:59

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Stepping Outside Your Comfort Zone to Unlock Optimal Growth and Performance

3/19/2024
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!

Duration:00:15:21

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Uncovering The Meaning Behind Your Favorite Foods

3/12/2024
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!

Duration:00:15:38

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Yin and Yancy Ep. 1: The Art of Learning and Coaching

3/5/2024
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!

Duration:00:24:24

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The Power of Now in Achieving Optimal Performance

2/27/2024
In this insightful episode of the HNL Movement Podcast, Andrew zeroes in on the essence of training with a present-focused mindset. He shares why the true markers of progress aren’t anchored in our past successes or future ambitions, but in the dedication and effort we pour into our current practices. Through relatable anecdotes, Andrew discusses the pitfalls of dwelling on past achievements which can lead to complacency, and how fixating on distant goals might cloud our appreciation for the journey and our current capabilities. Andrew offers actionable strategies for embracing the moment, emphasizing mindfulness in every workout or training session as a standalone opportunity for growth. He inspires listeners to focus on the direction they're heading, reassuring that it's not about where you are now but the progress you're committed to making every day. The episode concludes with a call to action, urging the community to share their experiences of staying present and its impact on their performance and mindset. Tune in for a motivating reminder that in training, as in life, the power of now is our greatest ally in achieving excellence. Andrew's message is a call to embrace the present with all its potential for improvement, promising that the rewards of such focus are both immediate and profound. Enjoy this episode!

Duration:00:12:41

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Elevating Performance with the Right Attitude and Effort

2/20/2024
In this episode of the HNL Movement Podcast, Andrew brings a simple message that resonates with anyone striving to excel: it's not just your skills, but your attitude and effort that truly define your success. With a candid discussion about the real separators between good and great athletes, Andrew sheds light on why these elements are crucial in every aspect of performance, from sports to academia. Tune in as Andrew shares personal anecdotes and practical strategies that underscore the importance of a positive mindset and consistent effort. He emphasizes that these factors are within our control and encourages listeners to consciously cultivate them in their daily practices. This episode is a reminder that whether you're on the field, in the gym, or hitting the books, your attitude and effort can be significant assets. Andrew challenges everyone to focus on these twin pillars for a week and observe the transformative effects on their performance and personal growth. Join the conversation and share your journey towards embracing attitude and effort in the pursuit of excellence. Enjoy the episode!

Duration:00:10:36

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Brendan Sagara on Crafting Pitchers, Embracing Data, and Optimizing Performance

2/13/2024
In this captivating episode of the HNL Movement Podcast, Andrew converses with Brendan Sagara, Senior Pitching Strategist for the Texas Rangers, who shares his remarkable journey from the little league fields of Wahiawa to the cutting-edge realm of Major League Baseball. Brendan reminisces about his formative years, where the love for baseball was sparked by early coaches, family, and the vibrant culture of the sport. It's a tale of passion ignited early, nurtured by hands-on learning, and the significant influence of mentors who cared beyond the diamond. Brendan delves into his evolution as a coach, from his serendipitous start to embracing the role of data in shaping the future of pitching. Andrew and Brendan explore how sports science and analytics have revolutionized the game, discussing the delicate balance of data with the art of coaching. Brendan's forward-thinking approach, rooted in a genuine connection with athletes, exemplifies how the integration of technology and personal insight can accelerate player development. This episode is an inspiring listen for anyone fascinated by the interplay of tradition and innovation in sports. Brendan's insights offer a glimpse into the future of baseball coaching, underscoring the importance of understanding one's physical mechanics to achieve peak performance. Whether you're an aspiring athlete, a seasoned coach, or simply a fan of the game, Brendan's story underscores the transformative power of dedication, curiosity, and the willingness to embrace change. Tune in to learn, be inspired, and appreciate the depth of coaching that goes into every pitch in the big leagues. Enjoy the episode!

Duration:01:18:14

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Your Best Ability is Availability for Optimal Performance

2/6/2024
In this insightful episode of the HNL Movement Podcast, Andrew delves into a crucial aspect often overlooked in the pursuit of peak performance: the significance of health and availability. He begins with a powerful reminder that no matter how skilled or prepared you are, your greatest asset in any athletic endeavor is your ability to be consistently healthy and available. Andrew shares a thought-provoking narrative that illustrates the importance of not only being physically fit but also being present and ready for training and competition. Throughout the episode, Andrew emphasizes the importance of maintaining a holistic approach to health that goes beyond injury prevention. He discusses practical strategies for sustaining optimal health, such as balanced nutrition, adequate sleep, and effective stress management. Andrew also addresses the vital aspect of availability, shedding light on how chronic injuries can derail an athlete's career. He offers advice on listening to the body, adhering to recovery protocols, and avoiding overtraining to ensure consistent availability for training and competitions. As he wraps up, Andrew encourages athletes to strike a balance between their aspirations for high performance and the realities of their physical and mental well-being. This episode is a call to action for athletes to reevaluate their training and lifestyle choices, reminding them that sustainable high performance is built on a foundation of good health and consistent availability. Tune in for an episode that could change the way you approach your training and overall athletic journey.

Duration:00:12:56

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Making Every Exercise Count Beyond Sweat & Hard Work

1/30/2024
In this focused episode of the HNL Movement Podcast, Andrew invites listeners to join him on a deep dive into the philosophy of intentional training. He questions the common habits of athletes and fitness enthusiasts alike, asking, "Why are you doing your current workout?" Andrew emphasizes that to truly excel, one must look beyond general goals like getting stronger or jumping higher. It's about understanding the specific aspects of training that will lead to those improvements, whether it's core stability for injury prevention, increasing volume for endurance, or correcting asymmetries that translate to better sports performance. Andrew shares his insights on the necessity of a purpose for every exercise in a training program, challenging listeners to think critically about their regimen. Are your efforts truly addressing the needs of your sport? Are you covering all the bases necessary for peak performance? With Andrew’s guidance, training becomes more than a routine—it becomes a strategic, efficient, and systematic path to success. Tune in for a thought-provoking discussion that might just change how you approach your next workout. Andrew’s message is clear: It's not about doing more; it's about maximizing the time and effort you're already investing. By the end of this episode, you'll be inspired to transform your training into a truly intentional practice. Don't miss out on these key strategies for optimizing every aspect of your performance. Enjoy the episode!

Duration:00:15:36

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Vavae Malepeai on Faith, Family, and the Journey of Football and Life

1/23/2024
In this heartwarming episode of the HNL Movement Podcast, Andrew sits down with Vavae Malepeai, a Mililani High School graduate, Gatorade Player of the Year, USC football alumnus, and current member of the Stanford Football coaching staff. Vavae shares his journey from his early days, where faith, family, and the importance of hard work were deeply rooted in him, and helped him through the trials and triumphs of his football career. His love for football grew as he grew older, and it seems that he was destined to be a running back. Vavae's story is one of relentless dedication and living in the moment. Andrew and Vavae discuss the sacrifices and lessons learned along the way—early morning bus rides, juggling homework and training, and the steadfast focus that propelled Vavae to success on and off the field. His transition to Mililani High School to play under his uncle's guidance was a pivotal moment in his life, reinforcing his commitment to the process and trust in the future. Vavae's candid recount of the adversities and highlights of his time at USC, including battling through significant injuries, offers a raw and inspiring look at an athlete's resilience. Now, with a journey enriched by personal growth in all facets, Vavae stands as a testament to the strength that comes from facing life's challenges head-on. Listen in to discover how each setback has been a setup for Vavae's remarkable strides in life and football. Enjoy the episode!

Duration:01:21:21

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My PhD Update Embracing the Final Stretch

1/16/2024
In this insightful episode of the HNL Movement Podcast, Andrew opens up about the final leg of his PhD journey, likening it to the last demanding push to the finish line in any athlete's race. He brings listeners up to speed on the challenges and excitement that come with wrapping up his dissertation, from the meticulous data analysis to the enthusiasm of interpreting results that echo his clinical expertise, particularly in the realm of post-ACL reconstruction recovery and training. As Andrew discusses his anticipation of applying his research to practical athletic performance enhancement, he invites his audience to stay engaged and look forward to how these academic endeavors can translate into actionable strategies for athletes and coaches alike. He shares a heartfelt thank you to those who've supported him, acknowledging that the journey is as much about the community as it is about individual pursuit. Stay tuned as Andrew teases what's to come—applying rigorous academic research to the tangible world of sports performance. He calls on listeners to join in the conversation and share their own experiences with the intersection of academic research and athletic excellence. As we step into the new year, Andrew's story serves as a reminder of the dedication and passion that fuels both academic and athletic ambitions. Enjoy the episode!

Duration:00:15:43

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Refining Movement During Training For Optimal Performance

1/9/2024
In today’s episode of the HNL Movement Podcast, Andrew zeroes in on the essential aspects of improving our technique with training. He reminds us that aiming for perfection isn’t the goal; rather, it's about continually improving every time we train. Andrew discusses the importance of not becoming complacent and being open to advice for improvement. He shares many dimensions of improving during training, focusing on details that create efficient movement, underscoring that it's not just about lifting heavier weights.Join Andrew as he promotes a mindset shift towards constantly improving our techniques. He emphasizes that the quality of each repetition matters, and with time, consistent and proper practice yields significant results. Whether you’re in the gym or on the track, it's crucial to focus on intelligent movement rather than just exertion. Tune in for an inspirational nudge and learn how every training session can contribute to better movement. Prepare to train with intention and purpose. Enjoy the episode!

Duration:00:16:02