Let’s welcome back Kupono Fey to the podcast to share many valuable insights on the lessons that athletes learn through sports. Be sure to listen to Kupono’s first episode, episode 35, to hear his story and growth through his career to play professional volleyball overseas. Andrew and Kupono discuss many topics that athletes can relate to through playing, preparing, and overcoming adversity in sports. There’s so many aspects learned through sports experiences: communication, teamwork, psychology...
May 24, 2022•1 hr 15 min•Ep. 123
Andrew wrapped up his 1st year in his PhD program! He shares his awesome experiences and valuable lessons learned over this past year. Listen in to the perspective and insights of what a PhD journey entails. Andrew pushed himself to his limits and tried to get as much done as possible during his first year. This was an extremely challenging year that was remarkably mentally stimulating to say the least, very very busy, and felt like it flew by in a flash. With all of that, Andrew thoroughly enjo...
May 17, 2022•25 min•Ep. 122
Andrew discusses a very important topic, and often a misconception, for many athletes in rehabilitation. Tissue healing following injuries is important, but just because you allow adequate time for tissues to heal, that does not guarantee that you will be performing at the same level you once were. The fact of the matter is, tissue healing is one of the many factors that must be considered when rehabilitating your injury. Don’t forget about all the other factors that need to be addressed during ...
May 10, 2022•15 min•Ep. 121
Let’s welcome Patrick Katahara, a physician assistant and avid jiu jitsu martial artist to the podcast this week! Andrew and Pat go a ways back while they worked together under the same company, as well as rehabbing his knee following his LCL repair. He shares many of his experiences playing sports growing up and progressing through the years with BJJ and MMA training. Pat also talks about the unique movement patterns in martial arts and how he continues to train to keep his body tuned up. Andre...
May 03, 2022•1 hr 5 min•Ep. 120
Andrew shares valuable perspectives on stress management and how the right amount of stress can be extremely beneficial for you. This right amount of stress, termed eustress, can make us stronger, create favorable adaptations, and help us to improve our performance. Just like how we need the right number of stressors in training to enhance physical adaptations, stressors can also improve our mental and emotional well-being too. Andrew encourages everyone to find the ways that help you manage and...
Apr 26, 2022•17 min•Ep. 119
Andrew dives into helpful information about food journaling to improve your nutrition habits. Long-term food journaling is not necessary to create healthy nutrition habits. However, after you have been consistently practicing nutrition basics and fundamentals, short-term food journaling can uncover valuable information that points you in the right direction to further improve your nutrition and lifestyle. Food journaling is a way to collect data, compare what you think you are doing to what you ...
Apr 19, 2022•20 min•Ep. 118
This episode welcomes two great UH athletes, Marcus and Chanteal Malepeai (formerly Chanteal Satele)! They are great athletes, but more importantly great people who support each other and their teammates both on and off the court/field. They take a trip down memory lane and reminisce on all of the great times as student-athletes at the University of Hawaii. Listen in to their roads to fulfill their dreams of playing at home in front of family and friends at UH. They share how they met, the memor...
Apr 12, 2022•1 hr 11 min•Ep. 117
In this episode, Andrew dives into a very valuable tip to help optimize your performance; being proactive. Being proactive can be accomplished in many ways. Andrew shares three points that will help you to be proactive in ways that help you to stay a step ahead and prepare yourself to maximize your results. Point number one is to take initiative with all aspects related to elevating performance. Don’t wait until things become problematic before addressing it. Take care of things ahead of time, b...
Apr 05, 2022•15 min•Ep. 116
What is motor control? What does acceptable motor control look like? Listen in to this episode as Andrew explains the theoretical concepts behind the complex neuromuscular system that controls how we move. Motor control on a basic level consists of: (1) necessary input from the somatosensory system sending signals back to your central nervous system, (2) the ability of the nervous system to sufficiently process that information, and (3) responding with an acceptable movement output. The human bo...
Mar 29, 2022•18 min•Ep. 115
Continuing with the National Athletic Training Month episode, Andrew welcomes Reid Takano to the podcast! Reid is an athletic trainer at Kamehameha Schools and the current Hawaii Athletic Trainers’ Association president. Like many other ATCs, Reid is passionate about helping young athletes succeed throughout their journey. Reid shares many experiences that athletic trainers can relate to. He talks about learning to take initiative and developing a strong work ethic as an athletic training studen...
Mar 22, 2022•1 hr 8 min•Ep. 114
March is National Athletic Trainers’ Month! Show all the athletic trainers you know your appreciation for all that they do. Athletic trainers wear many different hats, have a variety of skillsets, and support athletes and people throughout sports and life. Listen in as Andrew shares insights about the athletic training profession, the training and educational requirements of certified athletic trainers (ATC), and what drives him to continue to help people as an athletic trainer. Athletic trainer...
Mar 15, 2022•15 min•Ep. 113
March is National Athletic Training Month! This episode Andrew welcomes Joel Jaucian, a Certified Athletic Trainer at Mid-Pacific Institute in Honolulu, Hawaii. Joel has so many great experiences that he shares about finding the athletic training major, becoming certified and eventually stepping away from the profession, to returning to the high school setting where he truly enjoys helping young athletes succeed in sports and life. Listen in to this episode to learn about what athletic trainers ...
Mar 08, 2022•1 hr 11 min•Ep. 112
This episode is all about culture influences nutrition. Nutritional practices and beliefs are not going to be the same everywhere we go. Nutrition will greatly vary across cultures, depending on the environment, values, and ethnic backgrounds of the individuals. For example, some cultures eat diets higher in carbohydrates, consider rice dishes or pasta a part of their balanced meals, while other cultures may not consume many of these carbohydrates altogether. This diversity in nutritional habits...
Mar 01, 2022•20 min•Ep. 111
This episode is all about the importance of core function. In this episode, Andrew will give you a refreshment of anatomical knowledge and the ways that everything works together. Most of us know that core strength is important, and this episode will unveil so much detail on why that is. Andrew provides not just the reasons why we should focus on having adequate core strength, but the ways our core helps to support both our upper and lower extremities. We know so much more today than we did even...
Feb 22, 2022•19 min•Ep. 110
In this episode, Andrew welcomes former professional Muay Thai fighter, and world-class coach Ivan Flores to the podcast. Ivan has a lot to share in this episode, which can inspire anyone who is following their passion and wanting to turn it into a career. He shares his journey of hard work and dedication, which led him to become a professional Muay Thai martial artist. Once Ivan was turned onto martial arts at a young age, he dreamed of becoming a fighter. He shares here about the coaches he ha...
Feb 15, 2022•1 hr 13 min•Ep. 109
This episode is not to be missed if you are scrolling through which episode to watch. Listen in on this one about head and neck posture! The information in this episode can be so beneficial for everyone. In this day of consistent smartphone usage, where we’re often looking down, our head and neck tolerates excessive stress. Also, it’s a fact that our head and neck posture affects our entire spine. This is an area of the body that tends to be overlooked, as we focus more on the bigger muscles. Ho...
Feb 08, 2022•19 min•Ep. 108
This week, Andrew shares some of his thoughts around continual improvement and 5 tips that help us continue to improve at our sports and in life. Besides staying busy with his PhD program, Andrew spends a lot of time with athletes. On the podcast, he gets to hear many of their stories, and in this episode, he shares what he has taken away from listening to people who have made it to the top and operate at high levels of performance. We all know that nothing comes easy that is worth fighting for....
Feb 01, 2022•17 min•Ep. 107
This week, welcome Emily Lindholm to the podcast. Emily is a Pilates instructor and also the writer for the show notes of this podcast! Not only does Emily hold a very similar philosophy as Andrew, but she has listened to every single episode on this podcast. Emily has a dance background and shares the story about what drew her to Pilates, how she stepped off her path for a while and the fascination with the way things can come back around full circle when you stay focused on what you want. In t...
Jan 25, 2022•1 hr 13 min•Ep. 106
Your shoulder is an extremely mobile and extraordinary joint in the body. In this episode, Andrew dives into great detail on shoulder function, explaining the anatomy of the shoulder itself and the roles of each moving part. This episode is great for injury prevention, rehab, training, or doing anything in our sports because the shoulder plays a major role in our performance. It’s common to focus most of the attention on the rotator cuff, but when it comes to the shoulder, there are many moving ...
Jan 18, 2022•22 min•Ep. 105
This episode is for everyone, as we all know there is endless information at our fingertips. We can literally tap into any information that we want at any time. However, how do we know if we’re reading quality and accurate information? Of course, we have fact-checkers, but what about the research itself? How do we know if the research that was applied to the article was quality research? How do we interpret research well? This episode is here to help you understand and know these distinctions. A...
Jan 11, 2022•26 min•Ep. 104
This is a very special episode, featuring Dr. Raj Anand, a retired cardiologist, inventor, and author. Dr. Raj Anand has so much to share from his life experiences and the wisdom he has gained on his incredible journey. Not only has Dr. Raj Anand accomplished so much in his lifetime, but he shares many fascinating stories in this podcast from his life. Some of them are emotional, and listening to Dr. Raj Anand in this episode is truly touching. Dr. Raj Anand was raised in India and is a survivor...
Jan 04, 2022•1 hr 13 min•Ep. 103
Christmas is now over, and we are officially reaching the end of the year 2021! With the new year upon us, Andrew encourages us all to take some time to reflect on this past year. In what areas did you find yourself feeling successful? In what areas do you see a need for improvement and higher goal setting? What would you like to focus on in 2022? In this episode, Andrew dives into how which we can set ourselves up for success in this year to come and make a difference in 2022. This reflection t...
Dec 28, 2021•16 min•Ep. 102
This week, Andrew gives an update on his Ph.D.! Listen in to hear how Andrew’s first semester went. Spoiler alert: It was awesome, and he loved it! He talks about his experiences, how academically and mentally stimulating it was, and how he learned to prioritize his jam-packed schedule. Now that he has gotten his feet wet with his studies, he is excited to keep the ball rolling in 2022 with academics, research, and everything that the HNL Movement has in store. If you haven’t already checked out...
Dec 21, 2021•20 min•Ep. 101
Thank you for tuning in to the 100th episode! In this episode, welcome University of Hawaii’s strength and conditioning coordinator, Tommy Heffernan, to the podcast. Tommy has a unique story and a lot to share in the way of following your passions and your dreams. This episode is not to miss by anyone who is following their passion and pursuing a dream. As a dual-sport athlete, Tommy shares his background and where he began in the field of athletics. His passion for what he does is highly inspir...
Dec 14, 2021•1 hr 9 min•Ep. 100
With the new year approaching, this episode is all about goal setting and how we can effectively achieve the goals that we set. It’s often the case that we set unrealistic goals for ourselves, or we set goals without knowing how to work towards achieving them. Andrew talks about goals in this episode and how each goal is a complex process. Rarely is a goal as simple as making one change and moving forwards. Achieving a set goal is a step-by-step process, which leads us on a journey. How do we en...
Dec 07, 2021•18 min•Ep. 99
Now that we are in the holiday season, this episode is all about holiday nutrition. For those who have a hard time placing those two words together, Andrew describes in this episode that there is actually no better time than the holiday season to focus on nutrition. How could this be? The holiday season is the best time to become aware of how nutrition fits into your lifestyle. It’s the best time to bring awareness to your habits and look at how these habits are working for you. Also, it helps t...
Nov 30, 2021•18 min•Ep. 98
In this episode, Andrew welcomes Micah Christenson, arguably the best setter in the world, to the podcast! Micah is a two-time Olympian volleyball player, earning an Olympic Bronze medal in the 2016 games in Rio. Micah grew up in Hawaii and decided that he wanted to pursue volleyball as a career at age 16. In college at USC, Micah became more serious about continuing volleyball when he realized it could be a legitimate career. This is a great episode for anyone pursuing their passions, as Micah ...
Nov 23, 2021•1 hr 18 min•Ep. 97
In this episode, Andrew dives into the subject of muscle elasticity. He illustrates this with the analogy of a rubber band. We simply want our tissues to be long and strong and not short and stiff. When our muscles are long and strong, our bodies can move fluidly, and the risk of injury is reduced. When we start to feel more mobile and our tissues are able tolerate more things, it creates a significant difference for reducing injury risk and improving the efficiency of our movements. When stiff,...
Nov 16, 2021•14 min•Ep. 96
This week’s episode is all about training smart and looking at the ways we can become our absolute best while continuing to get better. Andrew provides 12 key points in this episode for training smart and achieving higher levels of performance through efficiency. This is a great episode for anyone wanting to learn about building their training sessions for absolute and optimal results. Training smart is all about efficiency. Especially when we’re playing at higher levels, efficiency is key. Andr...
Nov 09, 2021•21 min•Ep. 95
This week’s episode contains many gems, including a plethora of information from expert strength and conditioning coach/bodyworker, Chris Kidawski. Chris, a multi-sport athlete, found his niche in college after retiring from football and deciding to help the players instead. It wasn’t long after stepping off the field and entering the weight room to help athletes that Chris discovered his passion for learning about the body and helping people get strong, fast, and healthy. Chris talks a lot abou...
Nov 02, 2021•56 min•Ep. 94
