HNL Movement Podcast

In this episode of the HNL Movement Podcast, Andrew dives into the use of weight belts in training and why athletes outside of powerlifting should reconsider their reliance on them. While weight belts can provide external support during maximal strength lifts, they can prevent athletes from developing the internal core stability needed for real-life sports movements. Andrew explains how athletes s...

In this episode of Yin and Yancy, Andrew and Yancy discuss the power of perseverance, particularly when it comes to pushing through tough days and doing what needs to be done, even when motivation is low. They explore the importance of having non-negotiables—those habits and routines that remain consistent, regardless of how you feel. By emphasizing the need to show up and perform even on difficul...

In this episode of the HNL Movement Podcast, Andrew dives into the crucial topic of stepping outside your comfort zone in training. Many athletes and fitness enthusiasts find themselves sticking to what’s familiar, avoiding the discomfort that comes with challenging areas of their training. But true growth happens when you embrace those uncomfortable moments and push through them. Andrew explains...

In this episode of the HNL Movement Podcast, Andrew dives into the pros and cons of bilateral versus unilateral exercises and why incorporating both into your routine is essential for maximizing strength and performance. While bilateral exercises like squats and deadlifts help build overall strength and power, unilateral movements, such as single-leg squats and lunges, are crucial for addressing i...

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 h...

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...

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,...

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 spo...

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...

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 bac...

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 unst...

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...

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,...

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 mo...

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...

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.   Andre...

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 e...

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 hydra...

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 i...

In this motivating episode of the HNL Movement Podcast, Andrew explores the essential concept of finding your "why" as a driving force behind motivation and performance. He reflects on how understanding personal motivations can provide clarity and resilience, especially during challenging times. Drawing from his experiences, Andrew emphasizes the importance of reframing challenges as opp...

In this engaging episode of Yin and Yancy, Andrew and Yancy dive deep into the often overlooked topic of foot and ankle function, exploring its critical role in athletic performance. Yancy reflects on his personal journey of realization regarding the importance of being aware of footwork and the foundational connection to the ground. He emphasizes that this connection is essential not only in stre...

In this thought-provoking episode of the HNL Movement Podcast, Andrew examines a common misconception in training and productivity: the belief that more time spent alone or more repetitions will automatically yield better results. Drawing an analogy to a student who studies excessively without taking breaks, Andrew highlights how overemphasis on quantity can lead to diminishing returns, ultimately...

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 cri...

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 do...

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 reward...