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 ...
Feb 06, 2024•13 min•Ep. 212
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 co...
Jan 30, 2024•16 min•Ep. 211
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 ...
Jan 23, 2024•1 hr 21 min•Ep. 210
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 d...
Jan 16, 2024•16 min•Ep. 209
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 li...
Jan 09, 2024•16 min•Ep. 208
In the latest episode of the HNL Movement Podcast, Andrew welcomes Sanam Rezazadeh, the Assistant Athletic Trainer at Stanford, to share her unique journey into the world of athletic training. Sanam's path was not paved by early sports dominance; in fact, it wasn't until around 5th grade that she tried her hand at basketball. Despite this, her innate passion for sports was always clear. The turning point came with the challenge of knee pain and surgery, where she met an athletic trainer who insp...
Jan 02, 2024•1 hr 23 min•Ep. 207
Show notes coming soon...
Dec 26, 2023•9 min•Ep. 206
In this episode of the HNL Movement Podcast, Andrew challenges the common practice of Nordic hamstring exercises, shedding light on their limitations in hamstring training. Drawing from the recent study "Modulating the Nordic Hamstring Exercise From 'Zero to Hero'," he highlights the shortcomings of this widely-used exercise, especially for athletic performance. Andrew explains that despite its popularity, the Nordic hamstring exercise often falls short in maximizing benefits due to its biomecha...
Dec 19, 2023•19 min•Ep. 205
In this compelling episode of the HNL Movement Podcast, Andrew presents a fascinating analogy for athletes striving towards their best: the performance equation that always sums up to '10'. With a nod to the mathematical simplicity and complexity of reaching that perfect ten, Andrew illustrates that there's no one-size-fits-all journey to optimal performance.Andrew delves into the essence of personalization in training and development, encouraging athletes to discover and embrace their distinct ...
Dec 12, 2023•19 min•Ep. 204
In this episode of the HNL Movement Podcast, Andrew is joined by Josh Elms, Assistant Director of Strength & Conditioning at the University of Hawaii and former UH baseball pitcher. Josh takes us through his athletic journey, from his early days playing baseball in his small hometown to supporting his wife, Kelly Majam, through her extraordinary and historic softball career at UH. He shares the challenges and triumphs of walking on to the UH baseball team, reflecting on the support and stren...
Dec 05, 2023•1 hr 9 min•Ep. 203
In this focused episode of the HNL Movement Podcast, Andrew tackles the often overlooked aspect of performance—footwork and ankle mobility. He dives into the importance of a solid ground connection, explaining how our feet's interaction with the earth affects our entire kinetic chain and why mastering foot and ankle function is crucial for any athlete.Andrew offers practical insights into developing both passive flexibility and active strength in the ankles, emphasizing the 'tripod' foot contact...
Nov 28, 2023•19 min•Ep. 202
In this enlightening episode of the HNL Movement Podcast, Andrew tackles a topic that's as essential as it is often overlooked: the impact of gratitude on peak performance. With a profound opening quote from Cicero, Andrew sets the stage for a dive into how gratitude isn't just a Thanksgiving tradition, but a year-round mindset that can significantly elevate an athlete's performance. He shares some of the science behind gratitude, highlighting its role in enhancing mental resilience, physical ca...
Nov 21, 2023•16 min•Ep. 201
In this inspiring episode of the HNL Movement Podcast, Andrew is joined by Sam Spangler, a former standout pitcher for the University of Hawaii and a familiar face to many in Hawaii on KHON2's morning news. From growing up in Albuquerque, New Mexico, Sam's passion for baseball was unmistakable. He excelled as a multi-sport athlete through high school, but it was on the diamond where he found his calling which led to playing collegiate baseball at the University of Hawaii.Andrew and Sam take a st...
Nov 14, 2023•1 hr 13 min•Ep. 200
In this dynamic episode of the HNL Movement Podcast, Andrew delves into the multifaceted role of a coach across the realms of rehab, training, and athletics. With a firm belief that coaching excellence is achieved through the union of art and science, he underscores the importance of not just mastering knowledge but also the craft of communication. Andrew discusses the coach's role, highlighting how it transcends exercise prescription and becomes a partnership aimed at fostering trust, setting a...
Nov 07, 2023•23 min•Ep. 199
In the newest installment of the HNL Movement Podcast, Andrew unravels the complexities of movement mechanics. This episode goes beyond the basics and dives into the science and nuances of efficient motion. Andrew breaks down how everyday habits, lingering injuries, and our overall body awareness can significantly affect how we move.Andrew offers deep insights on how to retrain our bodies, emphasizing the importance of intuitively distinguishing good technique. Curious about how the brain intert...
Oct 31, 2023•23 min•Ep. 198
In a new episode of the HNL Movement Podcast, Andrew sits down with Dr. Scott Selbie, the innovative CEO of Theia Markerless and a leading figure in biomechanics. Dr. Selbie's journey into the biomechanics world was triggered by a chance lecture, leading him to see how biomechanical principles could benefit his canoeing technique. His growing fascination prompted him to spend time in a biomechanics lab, setting him on the path to achieving a PhD in the field. Through the episode, listeners will ...
Oct 24, 2023•1 hr 18 min•Ep. 197
In the latest episode of the HNL Movement Podcast, Andrew ventures into the often-underestimated realm of sleep hygiene for athletes. A study revealed that a staggering 41% of elite athletes might be classified as "poor sleepers." Yet, the key to unlocking optimal recovery and performance could be right under their noses: mastering sleep hygiene. This practice, encompassing everything from bedtime rituals to dietary habits, can significantly influence sleep quality and, in turn, an athlete's per...
Oct 17, 2023•17 min•Ep. 196
In today's bite-sized episode of the HNL Movement Podcast, Andrew takes a moment to share a lesson that's been crucial in helping others and his personal journey: the significance of showing up, even when the going gets tough. Whether it's unforeseen hiccups in our plans or the daunting challenge of maintaining our commitments day in and day out, it's the unwavering consistency that truly defines progress. Dive in for a few minutes of motivation and hear Andrew's personal reflection on navigatin...
Oct 10, 2023•8 min•Ep. 195
In the latest episode of the HNL Movement Podcast, Andrew dives deep into the realm of rehab protocols. What exactly are they, and how should you utilize them? While many consider these protocols as the recovery gold standard, they often serve as a general blueprint. And this blueprint might not always sync seamlessly with the intricacies of your unique recovery and performance needs. Andrew zeroes in on the limitations intrinsic to these protocols, particularly emphasizing their potential to ov...
Oct 03, 2023•18 min•Ep. 194
Dive into this fascinating episode of the HNL Movement Podcast with Kelly Wescott, a knowledgeable athletic trainer specializing in sports medicine and bodywork. Kelly's journey began with a role in coaching at a gymnastics gym and exploring tumbling classes herself. This exposure did more than pique her curiosity; it sparked her passion for athletic training, with a special affinity for non-traditional sports. She committed herself to assisting athletes in navigating the complex challenges in s...
Sep 26, 2023•1 hr 8 min•Ep. 193
Join Andrew for an informative chat about one of the most vital yet overlooked aspects of nutrition—our relationship with food. Much like any meaningful relationship in life, nurturing a healthy connection with food is a balancing act of give and take, effort, and mutual benefit. In this episode, Andrew delves deep into the four pillars that compose our food relationship: regularity, variability, flexibility, and the pure joy of eating. He also touches on some common disordered eating habits tha...
Sep 19, 2023•20 min•Ep. 192
Join Andrew for an update on his journey up the metaphorical mountain of a PhD program. As in any great ascent, the higher you go, the more expansive the view and the deeper the questions that arise. Andrew shares insights on his third year in the program, taking his comprehensive exam, and how his studies tie back to real-world health issues like ACL injuries and osteoarthritis. But that's not all; he dives into his current research focus, giving listeners a sneak peek at the enriched content c...
Sep 12, 2023•24 min•Ep. 191
Tune in to an engaging episode of the HNL Movement Podcast featuring Yancy Medeiros, a seasoned MMA fighter with Bellator. This conversation is a candid and organic look at Yancy's multifaceted life, both in and outside the ring. Yancy opens up about his recent fight win and the unique excitement of fighting in Hawaii, a topic close to his heart. But the conversation doesn't stop at the sport; it dives into Yancy's journey toward self-improvement and his holistic approach to life. He shares valu...
Sep 05, 2023•1 hr 32 min•Ep. 190
You've likely heard the emphasis on individualizing workouts, but what does that really mean? Does it mean everyone is doing completely different exercises and variations? In this episode of the HNL Movement Podcast, Andrew sheds light on the true meaning of individualized training for optimal performance. He illustrates that it's not about infinite variations but mastering the nuances of standard exercises to suit each individual's unique needs.Join Andrew as he unravels the myth of the one-siz...
Aug 29, 2023•18 min•Ep. 189
In this enlightening episode of the HNL Movement Podcast, Andrew delves into the heart of core strength, challenging the conventional view that a chiseled six-pack is the ultimate benchmark. Beyond the aesthetic appeal lies the true essence of core strength — its stability, functionality, and integration within the body's kinetic chain. Andrew debunks prevalent myths, highlights essential exercises, and elucidates the core's pivotal role in daily functional movements. Also, if you haven’t checke...
Aug 22, 2023•19 min•Ep. 188
In this heartfelt episode of the HNL Movement Podcast, we pause our regular episodes to address the tragic wildfire that has struck west Maui. While words cannot capture the pain and devastation the community is enduring, it's times like these that remind us of the power of unity, compassion, and the spirit of Aloha. As we witness the unprecedented challenges faced by our neighbors, we encourage everyone to find ways to support, be it through donations, volunteering, or simply keeping those affe...
Aug 15, 2023•6 min•Ep. 187
Let's welcome Rob DeMello, sports director at KHON2 news, to the HNL Movement Podcast this week! He has shared a countless number of Hawaii sports stories through his career with the local community. Listen in to his story, from a passionate first-grader with aspirations of sportscasting that grew his passion, blending the worlds of storytelling, sports, and Hawaii. Rob shares how his lifelong passion for Hawaii sports evolved, starting with his determination to get his friends excited about the...
Aug 08, 2023•1 hr 24 min•Ep. 186
In a world where peak performance is key, the need for continual growth and learning is paramount. In this enlightening episode of the HNL Movement Podcast, Andrew explores this reality, demonstrating its relevance not only for athletes but also for clinicians. Andrew takes aim at the myth of an all-knowing expert and being overly confident by falling into the Dunning-Kruger effect. Through personal insights and anecdotes, Andrew emphasizes the lifelong journey of learning, replete with triumphs...
Aug 01, 2023•19 min•Ep. 185
In this insightful episode of the HNL Movement Podcast, Andrew lays out the undeniable importance of hydration and its multifaceted role in athletic performance. Drawing from the comprehensive insights of the "National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active", Andrew showcases how even a slight 2% reduction in body mass from dehydration can seriously hamper performance, intensify cardiovascular strain, and hinder recovery. Andrew simplifies ...
Jul 25, 2023•21 min•Ep. 184
In this informative episode of the HNL Movement Podcast, Andrew welcomes Dr. Meghan Shaw, a specialized Pelvic Floor Physical Therapist, and former college softball athlete. They engage in a compelling discussion around the pivotal role of the pelvic floor in core stability and overall athletic performance, sharing insights from both her professional expertise and personal experience.Together, they dive into the pelvic floor's anatomy and function, discussing its integrative role in managing int...
Jul 18, 2023•1 hr 8 min•Ep. 183
