In this episode of the HNL Movement Podcast, Andrew dives into the art of setting meaningful, sustainable goals that align with your personal values. With the new year often prompting resolutions, Andrew challenges the common trend of setting goals based on societal pressures or external expectations, such as losing weight or looking a certain way. Instead, he emphasizes the importance of aligning your goals with what truly matters to you—whether it’s health, longevity, performance, or personal growth. By connecting your aspirations to your core values, you create a deeper sense of purpose and intrinsic motivation that will help you stay committed long-term.

Throughout the episode, Andrew shares practical steps for setting realistic and achievable goals that resonate with your values. He reintroduces the powerful 5 Whys exercise, a simple yet effective tool to uncover the underlying reasons driving your goals. He also stresses the importance of taking small, incremental actions rather than trying to overhaul everything at once, referencing lessons from the book Atomic Habits. This episode serves as a reminder that true, lasting progress comes from consistent, value-driven efforts, not drastic changes or fleeting resolutions. Tune in for actionable insights that will help you set goals you can stay committed to and ultimately achieve. Enjoy the episode!

In this motivating episode of the HNL Movement Podcast, Andrew delves into the powerful mindset shift inspired by a recent post by The Rock: “You don’t have to do it, you get to do it.” He explores how reframing training and health from an obligation to a privilege can transform your perspective, making fitness more enjoyable and sustainable. By examining the mental barriers that often hold us back, Andrew shows how shifting our mindset can enhance motivation and consistency, leading to better results in the long term.

Throughout the episode, Andrew challenges listeners to reflect on their relationship with training, especially when faced with challenges or tough days. He emphasizes that fitness isn’t just about showing up; it’s about appreciating the opportunity to improve and grow, even when the process gets tough. By taking action now, and focusing on the benefits of training, rather than waiting for the “right time,” athletes can build the resilience and mental strength needed to stay consistent. Tune in to gain a fresh perspective on how small mindset shifts can make a big impact on your progress and motivation. Enjoy the episode!

In this episode of the HNL Movement Podcast, Andrew sits down with Garvin Tsuji, a seasoned athletic trainer and long-time advocate for the profession. Garvin takes us on a journey from his childhood in Mililani, where he played soccer and baseball, to his current role in athletic training and education. He reflects on the days when resources for strength and conditioning were limited and how unstructured outdoor activities like playing on monkey bars, biking, and running in the sand helped build athletic strength long before modern training regimens became widespread.

Garvin shares his unique career path, detailing his shift from business and travel industry management to athletic training despite initial resistance from his parents. He discusses the challenges he faced early in his career, especially while establishing the athletic training program at Radford High School, where he was the sole trainer for ten years. His dedication to the profession helped build awareness of the importance of athletic trainers in high schools, pushing for more resources and positions. Garvin’s passion for teaching, service, and giving back to the athletic training community shines through as he encourages younger generations to embrace the profession’s evolving landscape. Tune in for a conversation full of insight, inspiration, and real-world experiences that show the value of perseverance and dedication in both life and work. Enjoy the episode!

In this final episode of 2024, ending with another Yin and Yancy episode, Andrew and Yancy dive deep into the topic of New Year’s resolutions and why they may not be the best approach for lasting change. Yancy shares a refreshing perspective, asking why we need to wait for the Earth to make its full rotation before we start working toward the things we want to achieve. For him, motivation doesn’t come from a calendar date—it’s about taking action now, not waiting for an arbitrary day on the calendar to make a change.

Throughout the conversation, Yancy emphasizes the importance of living in the moment and appreciating what we can do today. He challenges listeners to think small and move small, as incremental progress is often the most sustainable. Rather than waiting for the next year, Yancy advocates for making resolutions in the present, focusing on the daily habits and consistent efforts that lead to long-term success. This episode serves as a reminder that every day counts in your pursuit of goals, and the key to achieving them is to start now—no waiting necessary. Tune in to this thoughtful and inspiring episode to jumpstart your journey toward consistent improvement heading into 2025 and beyond! Happy Holidays and enjoy the episode!

In this episode of the HNL Movement Podcast, Andrew dives into the often misunderstood topic of pronation and its crucial role in movement and performance. He explains that prontation itself is not bad—it's essential for force absorption and efficient movement, but overpronation can lead to alignment issues, strain, and injury. With a detailed look at the mechanics of foot and ankle movement, Andrew highlights how pronation influences everything from your knee mechanics to your hips and even your pelvis.

Throughout the episode, Andrew shares actionable tips to improve foot function and enhance lower extremity performance, from controlling your arch during exercises to strengthening your ankle and hip mobility. By understanding and managing pronation, athletes can reduce injury risks, improve strength, and maximize performance. Tune in for insights on how improving your foot mechanics can make a big difference in your overall movement efficiency and injury prevention strategy. Enjoy the episode!

In this holiday-themed episode of the HNL Movement Podcast, Andrew dives into the challenge of staying consistent with your fitness routine during the busy holiday season. He highlights how our habits during the holidays can reflect the long-term patterns we've established throughout the year. Whether it's squeezing in quick workouts or managing holiday stress, the key is to see these moments as opportunities to maintain the momentum you've built in your training, rather than falling off track.

Andrew shares actionable strategies to stay on course with your performance goals while navigating the holiday season. From prioritizing time for movement, even if it's just short bursts, to maintaining healthy eating habits in the face of seasonal indulgence, this episode is packed with practical tips that will keep you on the path to progress. Tune in for expert advice on how to use this busy time to reinforce your habits, stay consistent, and keep making strides toward your long-term fitness goals, no matter the season. Enjoy the episode!

In another thought-provoking episode of Yin and Yancy, Andrew and Yancy dive into the topic of addressing your weaknesses—both physical and mental—and the importance of embracing them as part of the growth process. Yancy kicks things off with a humorous question: If you punched yourself in the stomach as hard as you could and it hurt, does that make you weak or strong? A fun way to segway into the concept that we all have weaknesses, but it's how we approach them that shapes our progress.

The conversation shifts to the common tendency of focusing on strengths, whether it's in training or life. Many people gravitate towards what they're good at or feel comfortable with, often due to external pressures or the fear of appearing weak. However, as Yancy and Andrew discuss, the key to continuous improvement lies in acknowledging and working on your weaknesses. With the right training plan, a supportive coach, and a mindset of growth, pushing yourself out of your comfort zone is the real path to progress. This episode highlights how consistency, efficiency, and embracing the struggle are essential components of building long-term success in health, sports, and performance. Enjoy the episode!

In this episode of the HNL Movement Podcast, Andrew dives into how intermediate and advanced athletes can maximize their strength gains through smarter training. He highlights the importance of mental effort, neural activation, and full-range movements in building strength, all while avoiding common pitfalls like fatigue-induced limitations and the over-emphasis on just adding more weight.

Andrew explains that strength isn’t just about lifting heavy loads; it’s about smartly activating the right muscle fibers, ensuring proper technique, and balancing both external and internal loads. He emphasizes how the right combination of external load (the weight you lift) and internal load (how your body adapts and responds) is crucial for long-term progress. By focusing on effective training methods, enhancing motor drive, strategically applying progressive overload, optimizing recovery, and periodizing your training, you can avoid overtraining and maximize your strength potential. Tune in to learn practical tips for training smarter, improving your performance, and maximizing your strength gains over time. Enjoy the episode!

In this insightful episode of the HNL Movement Podcast, Andrew delves into the often-overlooked connection between nutrition and sleep, and how they work together to optimize athletic performance and recovery. He highlights how poor sleep can drive athletes to reach for caffeine or energy drinks first thing in the morning, creating a cycle that can hinder progress. Throughout the episode, Andrew explains the impact of meal timing on circadian rhythms and how small adjustments to when and what you eat can support better sleep and, ultimately, better performance.

With practical strategies in mind, Andrew emphasizes the importance of establishing a regular meal schedule, particularly focusing on the benefits of a balanced breakfast and an earlier, balanced dinner. He also touches on how optimizing these areas can synchronize your body’s internal clock, leading to improved metabolic function and sleep quality. This episode serves as a helpful guide to understanding the vital role nutrition and sleep play in enhancing your athletic potential. Tune in for actionable tips to refine your routine and support your body’s natural rhythms for better performance and recovery. Enjoy the episode!

In this refreshing episode of Yin and Yancy, Andrew and Yancy dive into the critical topic of hydration and its profound impact on recovery and athletic performance. Yancy shares his favorite recent post-workout blend of watermelon and coconut water, highlighting the natural electrolytes found in fruits and their role in rehydrating the body after intense activity. Together, they explore how hydration is not just about drinking water; it’s about restoring the body's water and electrolyte balance to ensure optimal function.

Andrew emphasizes the importance of a balanced meal rich in whole foods consumed within 1-2 hours post-workout to enhance hydration and recovery further. They discuss how every aspect of our diet, from the foods we eat to the supplements we take and even caffeine consumption, plays a significant role in our hydration status. This episode serves as a quick and thorough guide to understanding how to effectively hydrate and the balance required to support athletic endeavors. Tune in to discover practical hydration strategies that will help elevate your performance and recovery. Enjoy the episode!