HNL Movement Podcast

In this episode of Yin and Yancy, Yancy reflects on a powerful moment during his last fight, when an interviewer asked him, "Why do you do what you do?" This question sparked a deeper appreciation for the incredible support system he has—his family, friends, and loved ones—who allow him to pursue his passion for fighting. Despite not winning his last fight, Yancy focuses on the lessons he can take from the experience rather than dwelling on the loss. He emphasizes how important it is to not t...

02-25

19:56

In this episode of the HNL Movement Podcast, Andrew dives into the powerful concept that everything we do has a cause and effect, especially when it comes to training, mindset, and performance. Whether it’s your form during a workout, your approach to nutrition, or how you show up mentally, each action leads to a ripple effect—either beneficial or detrimental to your progress. Andrew explains how small actions, like correcting your posture or focusing on mobility, can create big improvements,...

02-18

16:33

In this episode of the HNL Movement Podcast, Andrew discusses the importance of going beyond just following a workout program and expecting automatic results. Training is not a one-size-fits-all formula; it’s about the effort, intention, and mindset you bring to each session. While progress is often measured in physical gains, true growth comes from refining technique, improving mental resilience, and staying curious about your progress. Andrew dives into the critical elements that make train...

02-11

15:13

In this engaging episode of the HNL Movement Podcast, Andrew sits down with Anthony Sinacore, Vice President of North America for VALD, to dive into the rapidly evolving world of sports science, objective testing, and performance metrics. Anthony shares his journey from growing up in St. Louis, MO, to finding his passion for physical therapy and eventually moving into the cutting-edge field of sports science. He discusses his early career in athletic training, experiences in physical therapy,...

01-28

01:32:02

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 person...

01-21

29:45

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 bette...

01-14

15:19

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 b...

01-07

01:21:38

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 c...

12-24

14:06

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 ...

12-10

18:16

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 trac...

12-03

17:24

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. &nb...

11-26

12:00

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...

11-19

23:21

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...

11-12

15:16

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 bala...

In this engaging episode of the HNL Movement Podcast, Andrew explores the crucial balance between maintaining consistency in training and avoiding burnout. Drawing an analogy to cultivating a garden, he illustrates how both processes require patience, attention, and ongoing effort to thrive. As athletes and fitness enthusiasts, it's essential to recognize the signs of burnout and understand its underlying mechanisms, such as emotional fatigue and decreased motivation, to ensure sustainable pr...