In this episode of the HNL Movement Podcast, Andrew explores the vital role of active recovery in the year-round athletic journey. Drawing from his recent experience of navigating a busy schedule, he emphasizes that life’s demands can shift priorities, making it crucial to recognize the benefits of stepping back and allowing the body to recover. Andrew discusses how active recovery serves as a critical phase in athletic training, particularly after the competitive season, where athletes can addr...
Oct 01, 2024•17 min•Ep. 242
In this insightful episode of the HNL Movement Podcast, Andrew tackles a crucial yet often overlooked aspect of training: addressing and improving weaknesses rather than working around them. Using the analogy of a car that neglects routine maintenance, Andrew illustrates how avoiding exercises that highlight issues, such as knee pain or patellar tendonitis, can lead to more significant problems down the road. By addressing these deficits directly, you can prevent further deconditioning and enhan...
Sep 10, 2024•15 min•Ep. 241
In this thought-provoking episode of Yin and Yancy, Andrew and Yancy delve into a crucial aspect of personal and athletic development: the role of intrinsic motivation and the importance of focusing on self-improvement rather than seeking external validation. They discuss how the hardest workers are often those who stay driven by their own passion and goals, rather than waiting for external rewards or recognition. Andrew and Yancy emphasize that true progress and reaching your potential come fro...
Sep 03, 2024•19 min•Ep. 240
In this thought-provoking episode of the HNL Movement Podcast, Andrew explores the multifactorial nature of human performance, drawing insights from David Epstein’s acclaimed book, "The Sports Gene." Andrew delves into how athletic excellence is shaped not just by strength and conditioning, nutrition, and recovery, but also by an intricate web of factors including genetics, environment, and individual experiences. He highlights how understanding these complexities can help athletes focus their e...
Aug 27, 2024•19 min•Ep. 239
In this insightful episode of the HNL Movement Podcast, Andrew explores the crucial role of consistent preparation in achieving peak performance. Drawing a parallel to preparing for a major exam or job interview, Andrew underscores that success stems from ongoing, unseen efforts rather than last-minute cramming. He delves into how building a solid foundation through daily habits and routines not only boosts confidence and reduces anxiety but also ensures you're truly ready when opportunities ari...
Aug 20, 2024•15 min•Ep. 238
In the latest episode of Yin and Yancy, Andrew and Yancy delve into the concept of "training smart" as it pertains to maintaining and improving functional capacity with age. Yancy shares insights on how his training approach has evolved over time, emphasizing the importance of recovery, consistency, and smart progression. They discuss how training consistently and understanding the nuances of effective exercise can help individuals stay active and achieve their goals, regardless of age. Througho...
Aug 13, 2024•16 min•Ep. 237
In this insightful episode of the HNL Movement Podcast, Andrew delves into an often-overlooked aspect of movement and performance: the importance of controlling pelvis movement on the femur. While much focus in strength and conditioning is placed on lower extremity alignment, Andrew highlights why considering the interaction between the pelvis and femur is crucial for optimizing movement efficiency and reducing injury risk. Throughout the episode, Andrew explains how the position and movement of...
Aug 06, 2024•18 min•Ep. 236
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 control...
Jul 23, 2024•18 min•Ep. 235
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 Yan...
Jul 16, 2024•12 min•Ep. 234
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 acr...
Jul 09, 2024•16 min•Ep. 233
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 th...
Jul 02, 2024•17 min•Ep. 232
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 i...
Jun 25, 2024•1 hr 27 min•Ep. 231
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 movem...
Jun 18, 2024•18 min•Ep. 230
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 ...
Jun 11, 2024•17 min•Ep. 229
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, underscor...
May 28, 2024•23 min•Ep. 228
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 break...
May 21, 2024•16 min•Ep. 227
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 al...
May 14, 2024•14 min•Ep. 226
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 p...
May 07, 2024•21 min•Ep. 225
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 fleetin...
Apr 30, 2024•15 min•Ep. 224
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 mirr...
Apr 23, 2024•20 min•Ep. 223
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 s...
Apr 16, 2024•1 hr 6 min•Ep. 222
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 epi...
Apr 09, 2024•18 min•Ep. 221
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 ...
Apr 02, 2024•11 min•Ep. 220
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 c...
Mar 26, 2024•1 hr 19 min•Ep. 219
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...
Mar 19, 2024•15 min•Ep. 218
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 ...
Mar 12, 2024•16 min•Ep. 217
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 ...
Mar 05, 2024•24 min•Ep. 216
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 jou...
Feb 27, 2024•13 min•Ep. 215
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 importa...
Feb 20, 2024•11 min•Ep. 214
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 s...
Feb 13, 2024•1 hr 18 min•Ep. 213
