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HNL Movement Podcast
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HNL Movement Podcast

Author: Andrew Takata

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Andrew Takata from HNL Movement discusses anything and everything related to optimizing human performance so that you can improve the quality of your life. Learn comprehensive ways to take care of your body, achieve better health, and elevate your performance so you can achieve your true potential. Andrew shares valuable information covering topics of rehab and injury prevention techniques, movement efficiency, strength and conditioning, and ways to create sustainable nutrition habits so that you can level up your performance in sports, daily activities, and life. He has over a decade of experience working with people of all ages, activity levels, training backgrounds, as well as helping people successfully return to activities following injury. Join Andrew and his passion to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to human performance. It will be a mix of interviews, great conversations, and solo episodes that you won’t want to miss. Hit subscribe, and get ready to optimize your human performance.

167 Episodes
Andrew talks about National Athletic Training Month and reminds everyone to show your appreciation to all the athletic trainers you know. Athletic trainers work tirelessly to support athletes in many ways so that they can perform in sports and life. They wear many different hats and bring so much to the table when it comes to healthcare in sports. The athletic training profession continues to grow and you can find athletic trainers in a wide variety of settings. Wherever you go and what types of services you are looking for, there’s an AT for that. For those of you who are interested in learning more about ATCs, Andrew shares insights into some responsibilities of athletic trainers. More information can also be found at Listen in as Andrew shares some thoughts about the future of athletic training, attracting aspiring athletic trainers, and advocating for the profession and future growth. Thank all your athletic trainers for what they do behind the scenes to support sports and competition. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Let’s welcome Dr. Suma Metla, the founder of Three Little Ducks Hawaii and a physical therapist who specializes in pediatric care. She shares how her past experiences has led her to Hawaii and helping families to support their growing kids as they navigate through their early formative years. Her passion to help others stems from her parents and how they instilled the importance of volunteering to help others in need. From a young age Suma volunteered with the Special Olympics year after year. Suma also grew up practicing classical Indian dance from when she was about 6 years old. Later in life, she also began to practice yoga in addition to dancing which also helped her to connect with her culture. All these activities throughout her life have given her a great appreciation for her culture as well as how important movement is to support our overall health and well-being. After completing her sociology degree in undergrad, she found her passion in pursuing a career in physical therapy. This seamlessly led into helping to support children and they develop and grow. Suma shares many great insights about early motor development in this episode. Her big message to families is to do what suites your lifestyle, sparks your interest, and supports your child’s growth and development. Be sure to check out more great resources on her website and social media platforms below. On her website you can find excellent resources, more information about the Ohana yoga classes, her baby classes, and physical therapy services as well! Listen in to all the great information Suma shares and enjoy the episode! IG: @threelittleduckshawaii
Andrew dives into the importance of the eccentric phase during movement and training. Don’t forget about it, overlook it, or neglect to pay attention to eccentric control. This small tip can have a big impact on movement efficiency, reducing injury risks, and elevating the benefits from training. The eccentric phase is when muscles are actively under tension and lengthens, while the concentric phase is when muscles overcome the resistance and shortens with the muscle contraction. With subpar movement mechanics, typically the eccentric control is poor and problematic. When we focus on the entire movement, including the eccentric phase, we start to train our body more effectively and efficiently. Be aware of and focus on all phases of movement to help you to elevate your movement quality and overall performance. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
This episode is all about doing more is not always better. Instead find the optimal dose or range that will yield to better performance. Finding this ideal range for everything will help to support efficient, intentional, and consistent practices that will help you to level up your progress. This concept will also help prevent you from the detrimental effects of doing too much of something. A key theme of this episode Andrew emphasizes is to be precise with how much you are doing of something. This applies to strength & conditioning workouts, recovery practices, sports practices, nutrition habits, and all aspects of human performance. Andrew emphasizes the importance of focusing on the precision and intention of how you are spending your time and effort during training sessions. He shares the basketball free throw example that puts this into perspective. This is a valuable concept can help you to train smarter and improve your results. Apply these concepts with everything that you are doing to help reach all your goals that you set out for yourself. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Welcome Jill Miller, the co-founder of Tune Up Fitness Worldwide and best-selling author of self-care tune up methods. She shares her personal experiences growing up, from the traumas during her childhood and struggles battling through an eating disorder. Jill also talks about how she began to find an outlet through exercise and movement that began her lifelong journey to learn more about her body and helping others tune up their body. This interest grew into experimenting with myofascial release techniques, massage, and yoga practices to take care of her body. Jill started to uncover practices that helped her release underlying tension, get more connected throughout her body, and further understand the whys behind the results that she was experiencing. About 11 years after experimenting with self-myofascial release, she began to teach her students in her yoga classes how to tune up their bodies. Jill has helped and influenced many many people, from practitioners to students, learn how to better connect and take care of their bodies. Jill shares 3 key values that fuels her life-long commitment to learn and teach those around her about self-care practices. She strives to be a (1) student of her body, (2) student of what she teaches, (3) and continues to study her students. Without elaborating on all the great gems that Jill discusses, be sure to listen to the entire episode and look at all the free resources on her website and social media platforms (links below). Also, be sure to check out her books, The Roll Model, and her new book Body By Breath coming out on 2/28/23. This episode is full of great perspectives and information to help everyone understand how to better take care of their body. Enjoy the episode! Website: IG: @thejillmiller, @tuneupfitness YouTube:
This episode is all about adapting to current times and finding ways to improve what was effective in the past. Everything is always changing as technology improves, we learn more, and also understand more about what has worked in the past. Andrew dives into how important it is to be open minded about concepts, philosophies, and innovations that build off what was effective in the past. Andrew emphasizes how nothing is perfect and there is always room for improvement. Whether you apply these concepts to athletes, clients, or patients, or apply them to your personal journey, remember to continue to grow and improve what you built in the past. Build off past experiences, learn from current times, and be open to the future direction of human performance. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Internal and external focus, cueing, and feedback can have a big impact on training and results. Andrew discusses the benefits of internal and external focus during movements and exercises. Listen in and apply these important concepts to maximize your performance. Internal focus is when attention is directed internally to how your body is moving. While external focus is when attention is directed to the effect of the movement and the external environment. There have been key pieces of research in this area of attention, focus, and coaching cues that help to enhance motor control, strength & conditioning, and sports specific skills. Learn how coaches and athletes can benefit from these strategies when training. Listen in work towards external focus to help reinforce natural neuromuscular planning and coordination. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Let’s welcome Jay Christensen, MS, ATC, back to the HNL Movement Podcast! Check out Jay’s first episode (Episode 16) to hear about what it’s like to be the Head Athletic Trainer for Marvel Universe Live and all his unique experiences. Jay recently was the Athletic Trainer covering Disney On Ice that just finished a 10-week tour in Japan. Fortunately, Jay made a quick layover in Hawaii and we got to catch up and share some insights in this episode. Jay and Andrew discuss many topics from an athletic training and performance lens. This is a great episode to listen in to what can be done and understand how to take care of our body as we navigate through physical activities and sports. They discuss the complexity of working with high performance athletes and taking care of injuries, rehabilitation, strength & conditioning, and ultimately helping them to consistently perform at elite levels through a season, or in Jay’s setting an entertaining performance tour. Listen in to this episode as they share great perspectives that will help anyone who is physically active gain knowledge, find resources, or understand how to better take care of their body. Also, be sure to check out Jay's podcast and Instagram (links below) for more great content! Enjoy the episode! Not So Ordinary People Podcast Jay's IG: @airjay09
Let’s get back to basics with exercise, movement, and training. Andrew discusses the key basic exercises, components of moving efficiently, and what to pay attention to for better fundamental movements. This episode offers great insights and information that helps Andrew build a strong foundation for those he works with. Andrew discusses the basic exercises that are essential to any type of workout. Squat, hinge, lunge, push patterns, pull patterns, and core function. In addition, he talks about key components and regions of the body to be aware of when executing these exercises. Lastly, pay attention to your alignment, activation, and movement efficiency when it comes to creating a sound foundation of movement. This sound movement foundation will help you to do more advanced exercises, variations, and sport specific tasks. Listen in and apply these insights to tune up your basics during training. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share! Enjoy the episode!
Andrew discusses key insights that will help everyone listen to their body and minimize any setbacks with training. Ironically, when we push our body too quickly beyond what it can tolerate, we will prolong the time it takes to reach our goals. On the other hand, when the appropriate training stimuli is placed on the body, and training loads are gradually increased, the results will come relatively quicker. The key point is to do everything you can to minimize experiencing setbacks with training. How do we actually minimize setbacks? What is important to pay attention to for us to adapt to training in positive ways? Andrew discusses what to be aware of during any type of performance training regimen. First, check in regularly on tightness and restrictions creeping in. Especially being on top of addressing any areas that start to accumulate tightness and feel more restricted over time. If tightness is ignored, it turns into more serious issues of discomfort, irritation, and pain. Address the underlying causes of discomfort, irritation, and pain in order to level up your performance. If that irritation is ignored and persists, you start to increase your susceptibility to injuries. Bottom line, be proactive to keep your body functioning well in order to minimize the chances of training setbacks. Listen in and apply these insights to listen to your body and prevent setbacks during training. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets. Subscribe, follow, and share!
Welcome Rick Olderman to the HNL Movement Podcast! Rick shares his experiences going through physical therapy school, yet still searching for answers to help people deal with physical pain. This episode dives into many key concepts to help connect the dots between the role movement plays on modulating physical pain. Rick dives into the concept of addressing the cause of pain beyond just managing our pain symptoms. He has spent his entire career integrating concepts from Shirley Sahrmann, Anatomy Trains, and Hanna Somatics to help many of his patients live pain free. He talks about working on the body as a system to correct dysfunctional movement patterns that contribute to chronic pain. He has successfully not only helped people identify dysfunctions, but also correct, change, and maintain better movement patterns to eliminate pain. Listen in to this episode that dives into key concepts that will help people to become proactive when it comes to taking care of their body. To learn more, check out all of Rick’s resources, courses, and books on his website below! Enjoy the episode! Website:
Happy New Year! Andrew discusses the theory and application of incorporating unstable surfaces in training. Listen in to the benefits, training adaptations, and ways to effectively apply these techniques. Unstable surfaces change the interaction between a person and the external environment. Therefore, when the external surface is unstable, more internal stability is required to carry out the same movement if performed on a stable surface. Essentially there is a tradeoff between surface stability and force production. The more unstable the surface, the more force production will drop off. Andrew shares key points that he considers and has implemented in training. The use of unstable surfaces may not have direct benefits for most traditional field or court sport athletes. Field and court sports are performed on stable surfaces and often dealing with unstable loads (i.e. opponents, equipment). Less commonly found are athletes that truly interact with unstable and moveable surfaces as seen in surfing, skateboarding, skiing, etc. However, there still are benefits that we all can gain from training on unstable surfaces. Andrew talks more in depth to how he uses this strategy to help potentiate and activate smaller stabilizing muscles with athletes. Listen in to the insights of how to effectively train on unstable surfaces. The dos and don’ts that Andrew has emphasized in practice. Be sure to stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets! Subscribe and follow all the HNL Movement social media outlets to keep up to date with new content in 2023! Happy New Year and enjoy the episode!
Another year is in the books! Listen in to Andrew’s insights, lessons learned, and reflections this past year. Andrew shares a brief PhD program update, highlights throughout the year, and what he is looking forward to in 2023. He also reflects on another great year of the HNL Movement Podcast. Be sure to check out all the previous episodes on your favorite podcasting platforms! Andrew reminds all of us of the importance of taking care of yourself and achieving a good balance in your life. He quotes Trevor Noah in a clip that he saw recently about finding a balance in life period, there’s so much more that needs to be considered other than work and life. Therefore, we are searching for so much more than a “work-life” balance. This constant search for balance is necessary in everything that we do, whether that’s elevating performance, playing sports, personal growth, or being there for your loved ones. Leading into 2023, stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets! Andrew plans to share more content about the research he is doing, all things related to human performance, and valuable information that will help you reach your goals. Be sure to subscribe and follow all the HNL Movement social media outlets to keep up to date with new content in 2023! Happy New Year and enjoy the episode! Check out previous episodes that I mentioned in this episode: Episode 129: Sheera Goren On Staying Active, Boutique Fitness, And Zygo Underwater Streaming Episode 135: Ed Gibbins On Neuro-Training, Mental Readiness, Cognitive Load, & Optimizing Physical Performance Episode 147: Max Newlon On Brain Training, Improving Focus, And Elevating Performance Episode 150: Chris Mirabile On The Hallmarks Of Aging, Longevity, & NOVOS Innovations
Let’s welcome Michelle Hillier to the HNL Movement Podcast! Michelle shares how all her experiences have helped her create her program, Breath + Fire. Breath + Fire helps people to discover their authentic self, encourage personal growth, and find their balance in life to thrive. She has a lot of personal wisdom to share in this episode, growing up as a performer to overcoming hardships and struggles through the COVID-19 pandemic. Michelle helps and teaches people of all ages how to take care of their body. She talks about how she founded the Groovin’ Kids program that encouraged more than one million kids to move and dance. Throughout the years, she continued to spread awareness about health and movement through TED talks, keynote speeches, and workshops. However, as the years went on, and through the pandemic, her life came crashing down while she endured pain and surgery, struggles with close relationships, and alcohol abuse. Although it took great strength and perseverance to overcome those challenges, she is grateful for those times of adversity as it helped her to find her authentic self and fuel her passion to help others do the same. Michelle shares many gems about personal growth in this episode. Listen in to learn about her philosophy, programs, and services she offers. She wants to tell everyone that it’s never too late to grow and work on ourselves. Be sure to check out her links below and enjoy the episode! IG: @ michelle_breathandfire
Andrew dives into key concepts that help him, and his athletes correct movement patterns, learn how to move properly, and move better. The more that we focus our training on specific details and being able to feel motor patterns, the more our brain and body will improve with those movements. Andrew talks about concepts and his approach to learning or relearning movements. In the early stages, it really boils down to breaking down movements and performing quality reps more often than not. He shares a great quote from Nick Saban that he saw on social media that shared “you don’t want to practice things until you get it right, you want to practice things until you can’t get it wrong.” Consistency and quality reps are key when learning or correcting movements to help you perform better. Listen in towards the end of the episode where Andrew shares some of the strategies he utilizes to enhance movement quality. Strategies of long duration isometrics, a very gradual progression of load and velocity, and controlling movement under greater demands of cognitive load. Enjoy the episode!
Andrew shares valuable information about percussion therapy and massage guns in this episode. Although there is limited evidence and research currently, there is a lot of anecdotal information that helps us to apply this tool in athletics. He talks about the theory of percussion therapy and what kind of impact using a massage gun has on our tissue and performance. Listen in as Andrew talks about the practical application of how to use massage guns. Most importantly, once you understand what it is doing and how to use it, do you actually need a massage gun? That really depends on what you are looking for and how much you value massage guns as it can be a little pricier. It can be a great tool in your toolbox, but again it isn’t something that you absolutely need if you have other tools that can get the job done. Be sure to listen to the end of the episode where Andrew breaks down and shares some insights whether you may need a massage gun or not. Enjoy the episode! Did you enjoy this episode? Please subscribe and leave a review on: Apple Spotify Google Pandora iHeartRadio
Welcome Chris Mirabile, the Co-Founder & CEO of NOVOS, to the HNL Movement Podcast! This is an extremely informative episode about longevity and how to stay younger for longer. He shares his personal journey that led him to his passion in learning about biology and long-term health. He shares the life changing experience he went through at 15 years old, undergoing brain surgery to remove a tumor. Although he was always interested in health and fitness, this sparked his curiosity in wondering if the things he is doing right now is beneficial not only in the short-term, but in the long-term as well? And while digging deeper, the answer he often ran into was no, his practices were not good for his long-term health. Throughout the years, this led to searching for what practices and habits are beneficial in both the short-term and long-term. He is passionate about his lifelong endeavor to learn about longevity, as well as to pass on all the valuable information to help others in life. As Chris began learning more, he started attending conferences, talking to researchers, and networking with experts in the field of longevity. This eventually led him to Co-found NOVOS, a consumer-focused longevity and biotechnology company. He shares so many gems and insights in this episode, and gives a well-explained overview of the 10 hallmarks of aging as listed below: 1. Mitochondrial Dysfunction 2. Cellular Senescence 3. Loss of Proteostasis 4. Altered Cellular Communication 5. Genomic Instability 6. Epigenetic Alterations 7. Telomere Shortening 8. Deregulated Nutrient Sensing 9. Stem Cell Exhaustion 10. Crosslinking Chris also dives into important concepts of biological age vs. chronological age and how reduce our risks of disease and health related issues. NOVOS strives to educate consumers and provide longevity innovations to the public. The take home message that he shares is it’s now possible to slow down or even reverse aspects of aging. Science of aging and longevity has exponentially grown in recent years and the future looks promising to help us stay younger for longer. Listen in and enjoy this informative episode! Website: Longevity Quiz: NOVOS Longevity Webinar: IG: @novoslabs
Can you believe it’s already Thanksgiving?! Andrew talks about being thankful for health, wellness, and all the things that you can do. When you appreciate the things you can do, it helps to make progress and improve at what you set your efforts towards. As you keep making progress, you will build habits over time that help you to reach your goals and live the lifestyle that you want. Embrace the growth process and keep striving to achieve more. Listen in as Andrew shares how to focus on and prioritize the important things in life. That includes time with family and friends during Thanksgiving and the holidays. Happy Thanksgiving everyone! Did you enjoy this episode? Please subscribe and leave a review on: Apple Spotify Google Pandora iHeartRadio
Andrew shares an update with his PhD in Biomechanics journey. He gives a little insight in his area of study, his research responsibilities, and future projects that he is looking forward to working on. He also shares his growth as he reflects to where he was a year ago during his first semester. For all of us, looking back can show us how our consistent practices and habits helped us grow over time. Andrew also talks about how research contributes to the bigger picture and improves our understanding in theory and practice. Adding new information to our current knowledge is key to advance any field. In addition, it's important to recognize that a single article isn’t the final answer to all problems, but rather it helps us to further our knowledge and thought process moving forward. Essentially, research articles are small pieces fitting into the bigger puzzle that helps to provide more clarity than we had before. This is what skilled researchers and experts are excellent at doing, synthesizing research and progressing the thought process that leads to innovative solutions. Lastly, Andrew applies this concept to everyone that comes across information in the health & fitness space. He shares how he saw a podcast clip where Bret Contreras shared that the health & fitness landscape today gives an advantage to the non-practitioners that have the ability to invest time in creating content. I agree that this is very different than the past where experts in the field dedicated their time to work with clients and athletes. There's a lot of pros and cons here to dive into. Listen to the end of this episode for some great insights and things to be aware of when you come across health & fitness content on social media. Andrew shares some great perspective that you’ll want to listen to. Listen in and enjoy the episode!
Welcome Max Newlon, the President of BrainCo, to the HNL Movement Podcast! This episode discusses how you are in the driver’s seat when it comes to training your brain. BrainCo develops technology that measures brain activity and helps to improve how we are connecting with the world around us. All our interactions, experiences, habits, and so on influence how we live and perform in life. Training our minds is arguably just as, if not more important than all the physical training we do to elevate our performance. Max shares how he started his journey in martial arts at a young age and was introduced to meditation practices. This path sparked his interest in neuroscience and how to train the mind as he progressed through his education. In college, he earned his undergraduate degree in cognitive science and went on to study human development psychology in his graduate program at Harvard. He has been fascinated with how meditation and self-regulation practices can make a significant impact on our wellbeing and performance. He is passionate to learn about advancements in this field, but more importantly to help educate people of all walks of life the benefits of these tools and practices. Max dives into the FocusCalm experience that helps us train to improve focus and calm our minds. Listen in to learn about the headband hardware, the user experience on the app, and how daily mind training can help in so many facets of life. This is revolutionizing not only human performance, but also how we navigate through our daily lives. He gives a comprehensive understanding of how these tools and practices can benefit everyone from kids to elite level athletes. Be sure to check out the links below for more information about FocusCalm. Also, if you are interested in purchasing the headband or the app, use this link for 10% off your purchase:  Enjoy the episode! BrainCo: FocusCalm: Instagram: @focus_calm Twitter: @BrainCo_Tech
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