HNL Movement Podcast

In this episode, Andrew sits down with Naya to discuss her volleyball journey from a young athlete in Hawai‘i to competing at the Division I level. Naya shares how she first discovered volleyball after trying several sports as a child, the impact of club volleyball and travel tournaments on her development, and how competing alongside and against high-level athletes helped her realize that playing...

In this episode, Andrew breaks down the concept of the Acute:Chronic Workload Ratio (ACWR) in a practical and easy-to-understand way for athletes, coaches, parents, and practitioners. Rather than getting lost in complicated formulas or sports science jargon, this discussion focuses on the bigger coaching and performance lesson behind ACWR — why sudden spikes in workload can become problematic when...

Many athletes judge the quality of a workout by how tired they feel afterward. If they’re exhausted, breathing hard, and drenched in sweat, it must have been productive. But fatigue and progress are not the same thing. In this episode, Andrew breaks down the important difference between fatigue and adaptation, and why simply chasing exhaustion doesn’t necessarily improve performance. Fatigue can c...

Life doesn’t slow down when you’re trying to improve. Schedules get packed, stress rises, sleep drops, and motivation fluctuates. And when that happens, you don’t suddenly become more disciplined — you fall back on your habits. In this episode, Andrew breaks down why performance under stress reveals your default behaviors, not your intentions. Goals are important, but they don’t protect you when t...

As the year wraps up, it’s tempting to overhaul everything — training, nutrition, goals, routines. In this short end-of-year episode, Andrew explains why that approach usually backfires. Progress doesn’t come from drastic changes or emotional overload. It comes from small, intentional improvements executed consistently. The athletes who improve year after year aren’t doing more — they’re doing the...

Athletes chase tightness like it’s a flexibility problem, but the truth is far more interesting — and way more useful. In this episode, Andrew breaks down why chronic “tight” muscles are almost never caused by short tissue, and why stretching only gives temporary relief. Tightness is a signal, not a diagnosis. It shows up when the body doesn’t trust the joint position, doesn’t have enough strength...

In this episode of the HNL Movement Podcast, Andrew dives into an important but often overlooked concept — that there are levels to movement efficiency and exercise technique. Just because you’re sweating or feeling fatigued doesn’t necessarily mean you’re improving performance. Andrew explains why athletes who move efficiently tend to make training look effortless, while those who rely on poor me...

In this powerful and honest conversation, Yancy shares his personal journey of learning how to coach—not just athletes, but his own kids. As a professional fighter, mentor, and father, he opens up about the unique challenges of balancing those roles and how his approach to coaching continues to evolve. We dive deep into the heart of what it really means to coach: the balance between teaching, acco...

In this short and reflective episode of the HNL Movement Podcast, Andrew shares an honest update on life, balance, and the ongoing pursuit of progress. With exciting projects and new opportunities on the horizon, he discusses the importance of slowing down just enough to focus on quality — both in training and in life. Just as great training isn’t about doing more, but doing things with purpose an...

In this episode of the HNL Movement Podcast, Andrew dives into one of the most overlooked yet powerful aspects of training— weight distribution . How you distribute your weight during exercises determines how forces travel through your body, how strong you feel, and how effectively you can improve. From squats to deadlifts, push-ups, and even agility work, subtle shifts forward, backward, or into...

In this episode of the HNL Movement Podcast, Andrew dives into the importance of sticking with a program long enough to truly maximize your results. Too often, athletes and fitness enthusiasts move on from exercises or programs after only a few attempts, thinking they’ve already mastered them or searching for something new. Andrew explains why real progress takes time, repetition, and consistency,...

In this episode of Yin and Yancy, Andrew and Yancy dive into the double-edged sword of information overload in today’s fitness and performance world. With endless tips, hacks, and advice at our fingertips, it’s easy to get distracted or overwhelmed instead of focusing on what really matters—being consistent and building a strong foundation. They discuss how too much information at the wrong time c...

In this short and practical episode of the HNL Movement Podcast, Andrew breaks down one of the most overlooked keys to eating well consistently — having enough nutritious options that fit your lifestyle, goals, and schedule. He explains why nutrition often becomes difficult when your choices are limited, and how expanding your “nutrition toolbox” gives you the flexibility and sustainability you ne...

In this episode of the HNL Movement Podcast, Andrew breaks down a simple but powerful truth: the details matter more than you think . Whether you’re an athlete chasing performance goals or a coach trying to raise the standard, this short episode dives into how small actions — often overlooked — play a huge role in progress, injury prevention, and long-term development. Andrew shares relatable exam...

In this episode of Yin and Yancy, Andrew and Yancy reflect on a powerful message inspired by a Denzel Washington clip: in life, you learn, you earn, and you return. This simple yet profound idea sparked a deeper conversation about personal growth, experience, and how we pass on what we’ve gained—whether in our families, careers, or communities. Yancy shares how this perspective shows up in his own...

In this episode of the HNL Movement Podcast, Andrew dives into an often overlooked but essential concept for upper body performance and long-term shoulder health — scapulothoracic function. While most people are quick to focus on rotator cuff strengthening, the real foundation lies in how well the scapula can stabilize and move over the rib cage. Andrew explains how the scapulothoracic joint isn&a...

In this quick solo episode of the HNL Movement Podcast, Andrew dives into a crucial yet often overlooked concept: you can’t undo how your body responds to training. Once you’ve pushed past your body’s capacity, no amount of recovery tools—massage guns, cold plunges, compression sleeves—can erase the effects of excessive training. Whether it’s extreme fatigue, soreness, tightness, or injury, these...

In this episode of Yin and Yancy, Andrew and Yancy explore the delicate balance between cautiousness and confidence, both in life and in training. Yancy reflects on a moment with his child learning to navigate stairs—how initial caution gradually gave way to confidence, and how that same shift happens in all of us. It’s a powerful metaphor for training, growth, and being mindful of how we carry ou...

In this short but impactful solo episode, Andrew dives into a common misconception in training: that more is always better. If you—or someone you know—are training hard 6–7 days a week but not seeing the progress you expect, this episode is for you. Andrew explains why piling on more volume or sessions can actually stall your progress, especially when recovery and quality are overlooked. He breaks...

In this solo episode of the HNL Movement Podcast, Andrew breaks down an important concept from David Epstein’s The Sports Gene : the interplay between your starting point—your baseline—and how well you respond to training. Whether you're an athlete, coach, or just someone trying to make progress in your fitness journey, understanding where you fall on this spectrum can bring clarity, motivati...

In this engaging episode of the HNL Movement Podcast, Andrew sits down with Blake Parado, the owner of Parado Power, to discuss his inspiring journey into the fitness world and his approach to training. Blake shares his background growing up in Manoa Valley, where he played multiple sports like baseball, soccer, and basketball. He explains how his early experiences with strength training shaped hi...

In this episode of the HNL Movement Podcast, Andrew takes a deep dive into the challenges coaches face when working with athletes at different stages of experience. For beginner athletes, the technical aspects of strength and conditioning may be straightforward, but the real challenge lies in communication—how to teach, connect, and help them understand the fundamentals without much reference poin...

In this quick but insightful episode of the HNL Movement Podcast, Andrew breaks down three essential concepts to improve your nutrition for performance. He focuses on simple, actionable steps to help athletes and fitness enthusiasts optimize their food choices and build sustainable habits that enhance both health and performance. Whether you’re just starting your nutrition journey or looking to re...

In this thought-provoking episode of Yin and Yancy, Andrew and Yancy explore the power of perspective and how seeing things from different angles can transform our understanding and progress. Yancy shares a powerful analogy, using his daughter’s new ability to crawl and discover hidden objects on the ground—things they had been searching for from a higher vantage point. This serves as a metaphor f...

In this episode of the HNL Movement Podcast, Andrew delves into the art of exercise selection, offering a fresh perspective on how to sift through the countless exercise variations and choose the right ones to achieve your training goals. Drawing an engaging analogy to cooking, Andrew explains how selecting the right exercises is like choosing the right ingredients for a meal. It’s not just about...