This episode is all about the fascial system. In recent years, new research has continued to investigate the fascial system, but there is still so much to learn and discover about it. The fascial system is much more complex than most people know and is highly integrated into human movement. In this episode, Andrew covers the importance of the fascial system and how it works to support our movement and elevate our performance when it’s healthy. On the other hand, what happens when our fascia is n...
Oct 26, 2021•23 min•Ep. 93
With football season in full swing, it’s time to talk about brachial plexus injuries. In this episode, Andrew provides full detail about the brachial plexus, the functions it serves, and the risks involved with ignoring these injuries when they occur. Not all of these injuries get reported, and due to the importance of this nerve network, Andrew provides some key information in this episode that any active person should listen to. Otherwise known as a “stinger,” an injury to the brachial plexus ...
Oct 19, 2021•20 min•Ep. 92
This episode welcomes a UH volleyball great, Kanani Danielson! Andrew worked with Kanani at UH, where she had a successful and storied college career there. Kanani went on to become a professional volleyball player in Japan, and in this episode, she has a lot to share from her background and her journey becoming a professional athlete. This is a great episode for anyone who wants to know about the college recruiting process and what it takes to be a college student athlete. Kanani talks a lot ab...
Oct 12, 2021•1 hr 8 min•Ep. 91
This week’s episode is great for athletes or anyone looking to improve their metabolic function for increased energy or weight loss. This week, Andrew talks about energy availability and how we can work towards feeling more energized and maintaining energy balance. If you’re looking for ways to optimize your energy levels or lose weight in a healthy way, listen in on this episode. Energy balance and energy availability are two very basic concepts, but these key concepts have often been simplifie...
Oct 05, 2021•21 min•Ep. 90
The episode this week is all about hydration. This is an important topic, as hydration has a positive effect on every system in the body. Andrew states that changing hydration habits can be difficult for some people, which is why he doesn’t make it the first thing to focus on in his nutrition coaching. However, listening to this episode will help build an understanding of the reasons why we should focus on staying hydrated and never let it slip to the wayside. Hydration affects every system in t...
Sep 28, 2021•19 min•Ep. 89
This week, Yancy Medeiros comes back to the podcast! Yancy was one of the first guests on the podcast, and now’s he back for another episode on his journey as an MMA fighter. Yancy shares about his evolution as an athlete in the MMA and the knowledge and experience that he’s gained along the way. Listen in on the wisdom he shares to everyone about reaching your goals by improving through experiences. Learning is one thing, applying knowledge through experience is the key to make progress in spor...
Sep 21, 2021•1 hr 9 min•Ep. 88
In this episode, Andrew goes into depth about the ways that we apply the knowledge that we have obtained and mastered. How do we apply this knowledge in the world? When we can apply our knowledge and the tools that we have obtained creatively, that knowledge begins to come to life. It becomes an art form. This is what we can consider the “art of performance.” We can have all the tools in the world, but without the creativity to apply the knowledge, those tools remain unused. Andrew goes into dep...
Sep 14, 2021•20 min•Ep. 87
This week’s episode is all about stability. Andrew gives the example of all the people out there posting videos of the now- famous “milk crate challenge.” The milk crate challenge is super dangerous and not recommended, but it’s a great example of what happens when the stability is removed from underneath your feet. As you can see if you watch the videos, many people are getting injured from trying this. Yet, it has gone viral, and the popularity of the challenge is what brought the inspiration ...
Sep 07, 2021•16 min•Ep. 86
This week, welcome to the podcast performance coach Michelle Arnold! Michelle is a fascinating speaker and has a lot of great things to say regarding the importance of teammate relationships, learning, and seeing failure differently. Michelle speaks about failure as a lesson that is part of everyone’s journey. She also has some things to say about injuries, having gone through two rotator cuff surgeries herself. Her belief and advice is that if you put in the work, you will come out stronger tha...
Aug 31, 2021•1 hr 3 min•Ep. 85
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 ...
Aug 24, 2021•17 min•Ep. 84
This week, Andrew provides some key nutrition information involving sports foods. Sports foods include anything that is packaged and manufactured with the intent of health benefits that provide energy to the body. Think of energy bars, Gatorade, gels, chews, and so on. Sports foods are meant to give us energy and are great to use before and during activity. However, they are not meant to replace whole-food nutrition or be used as a quick fix for poor eating habits. In this episode, Andrew provid...
Aug 16, 2021•15 min•Ep. 83
This episode features an interview with football player Tim Kamana! Andrew has worked with Tim throughout the years and welcomes him to the podcast to share his many stories from growing up in a football family, his experiences progressing with the sport through high school and college, and dealing with injuries. This is episode is full of gems, especially as Tim shares his perspectives on perseverance, dealing with adversity, and always making your decision the right decision. This episode is g...
Aug 10, 2021•1 hr 23 min•Ep. 82
In this week’s episode, Andrew touches base on 4 fundamental movements that will help to elevate your performance in sports and in life. It doesn’t matter if you are an athlete or are just looking for ways to move better, these are the key components to moving efficiently and optimizing your performance in everything you do. Andrew takes a deep dive into each of these 4 fundamental components that help us move past our plateau with exercise and movement: Foot and ankle movement Pelvic positionin...
Aug 03, 2021•17 min•Ep. 81
This episode features UH volleyball star Kalei and her journey with sports, teamwork, and injuries. This is especially a great episode for anyone who has ever dealt with injuries or hardships that have caused setbacks for their career or other aspects of their life journey. Kalei has had many hurdles and obstacles to overcome in her career, especially when it comes to injuries. Listen in as she goes into detail about her experiences with injuries and her healing journey. Kalei is an example of g...
Jul 27, 2021•1 hr 14 min•Ep. 80
In this week’s episode, Andrew addresses the subject of taping and bracing. If you’re an athlete, you’ve most likely used a tape or a brace for an injury at some point. It’s common for people to use this method to aide the recovery and healing of their injuries, but without completely understanding its purpose. In this episode, Andrew shares his knowledge from an athletic trainer’s standpoint about taping and bracing. To heal an injury, the muscles in that area must be strengthened. It’s importa...
Jul 20, 2021•16 min•Ep. 79
This episode features Miah Ostrowski, a football and basketball star player from UH. Miah is someone who can provide inspiration to athletes all around, being someone who played two sports in college and never really got a break. Someone who was always bouncing around from sport to sport, Miah has a lot of insight to offer in the realms of mental toughness and taking care of your body to optimize your performance. Miah talks a bit about his athletic childhood and the way he got started. Basketba...
Jul 13, 2021•1 hr 6 min•Ep. 78
This week, Andrew dives into the subject of sticking with your goals based on the concept of reaching for the lowest hanging fruit. What this means, stick to smaller goals while starting with a new goal or routine. This concept can be applied to anything, such as your fitness goals, nutrition, or rehab. Andrew provides a great reminder in this episode to remember that small wins spark motivation and lead to bigger wins. Think about how many times you have started something, set complex goals in ...
Jul 06, 2021•17 min•Ep. 77
This week’s topic is nutrition and navigating the grocery store. Maybe you’ve asked yourself, “where should I be shopping?” This is a common question when we embark on a health and fitness journey. Many people automatically think of supplement shops and begin a list of the things they want to supplement themselves on. The truth, supplements are manufactured nutrients. Your real friend is the grocery store. In this episode, Andrew dives into a subject that we all should have been educated on long...
Jun 29, 2021•18 min•Ep. 76
This week’s episode features Dr. Kaori Tamura, an athletic trainer who was also Andrew’s program director in the athletic training program. Originally from Japan, Kaori has some interesting insights to share from her experiences growing up in Japan and moving to the states. During her college experience, she ended up dealing with some injuries that sparked her interest in sports medicine and the field of athletic training. She began her journey towards becoming a certified athletic trainer when ...
Jun 22, 2021•1 hr 15 min•Ep. 75
A recipe is a great analogy to use when understanding how things fit together and balance out. This week, Andrew talks about what brings together all of the components for elevating your performance. What is your recipe for performance? When it comes to improving your lifestyle and achieving your fitness goals, whatever they might be, there is a delicate balance happening physically and mentally between these factors: • Training • Recovery • Nutrition These components are complementary to each o...
Jun 15, 2021•24 min•Ep. 74
This week, welcome professional golfer, Brittany Fan, to the podcast! Brittany is here to share her journey with golf, starting at age 12. This is the type of conversation that will give you that extra boost of fire to go after whatever it is that you’re pursuing. No matter what it is that you’re after, listening to Brittany speak will inspire you to keep going! Brittany shares her experience with her coaches, those early mornings and intensive training throughout the day, then getting up and do...
Jun 08, 2021•1 hr 10 min•Ep. 73
The topic for this week’s episode is nutrition, eating until you’re satisfied. Andrew gives us tips on how to understand the cues that tell us when we’re satisfied, and he lays out the key points that influence our eating habits. The way that we eat and the portion sizes that we believe are appropriate are influenced by so many factors, including: • Mental • Emotional • Social • Cultural • Habitual Most of us have learned to rely on these influences to determine how much to eat instead of relyin...
Jun 01, 2021•24 min•Ep. 72
If you’re someone who is focusing on your health and wellness goals, how much information do you come across each day, either on the internet or social media? The truth, we are bombarded by information each day. Various sources of information coming at us all at once can be quite the information overload. That’s not to mention all of the different technologies, supplements, and products that are available to us. In this episode, Andrew draws us in to look at the ways we can decide for ourselves ...
May 25, 2021•17 min•Ep. 71
Welcome back to the podcast, comedian Tony Silva! Tony is joining Andrew this week in a highly entertaining conversation on the subject of getting started. Have you ever had something you wanted to do, such as a new exercise routine or something bigger, and you just didn’t know where to start? This is very common for most of us. If you’ve found yourself there, listen in on this conversation between Andrew and Tony on the act of getting started with all those things you desire. Tony shares his id...
May 18, 2021•27 min•Ep. 70
Listening to this episode, take some time to reflect. Think about this last year. Think about where you started and how far you’ve come. We’ve all been through different levels of discomfort during these times since the pandemic hit. It’s important to remember that what makes you uncomfortable can also be your biggest opportunity for growth. How have you grown in the past year? Many of us have had to make changes in our lives and have been forced to push ourselves out of our comfort zones. Even ...
May 11, 2021•20 min•Ep. 69
This week, welcome football coach Samson Anguay to the podcast! As a coach, Samson is truly inspiring to listen to, being someone who truly believes in taking action with your calling. Samson has many experiences to share with us in this episode, from the beginning of his football career, overcoming injuries, and general life lessons he’s learned along the way. Born and raised in Hawaii, sports have been a huge part of Samson’s life. Growing up in a football-oriented family, he claims that footb...
May 04, 2021•1 hr 4 min•Ep. 68
In this episode, Andrew dives into the importance of properly rehabbing and strengthening following ankle sprains. Ankle sprains are a common injury, and they’ve often been brushed off as not a big deal in the grand scheme of injuries. However, an ankle sprain can leave you sitting on the bench and also restrict your daily activities, so it’s important to address an ankle sprain properly so that it doesn’t reoccur. What causes an ankle sprain in the first place? Andrew dives into the subject of ...
Apr 27, 2021•24 min•Ep. 67
In this episode, Andrew interviews Liz Flannigan, a friend and colleague of his from athletic training school. Liz is currently working as an athletic trainer at Waianae High School in Hawaii and has some great stories to share from her path and the reasons why she chose her career in athletic training. Liz actually grew up in Wyoming. Her upbringing was quite different from Hawaii life! She covers a lot of the differences in this conversation between being an athlete in Wyoming and transitionin...
Apr 20, 2021•1 hr 19 min•Ep. 66
This episode is all about the importance of off-season training, and how to do it so that your body gets what it needs to develop. Everyone, not just athletes alone, can benefit from listening to this episode, as it can be applied to so many things. The off-season is a time to focus on elevating your performance to set you up for the next season. Emphasis should be placed on the word “training” during the off-season. It’s a time to build your body up, develop yourself further, and get ready for ...
Apr 13, 2021•20 min•Ep. 65
In this week’s episode, welcome UFC fighter, Louis “Da Last Samurai” Smolka to the podcast! Louis shares his passion for fighting, beginning with his story from childhood and growing up in Hawaii. He has had quite the journey, beginning from an early age in martial arts. As an MMA fighter, he has become agile in many forms of martial arts over the years, but the very first was karate. He began taking karate at 7 years old, picking up judo and wrestling a little later, which became his two major ...
Apr 06, 2021•1 hr 1 min•Ep. 64
