HNL Movement Podcast

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 need for long-term success.Andrew shares simple strategies to build a variety of go-to meals and snacks you actually enjoy, from everyday staples at home to smart choices at fast food restaurants and on-the-go situations. He gives real-world examples of how even in busy, unpredictable environments, you can fuel your body with options that support your training, recovery, and overall health.Whether you’re an athlete, coach, or just looking to improve your eating habits, this episode will help you reframe nutrition as a game of options, not restrictions. Start building your personal nutrition playbook today and see how much easier it becomes to stay consistent, energized, and performing at your best. Enjoy the episode!

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 examples from training sessions, warm-ups, and even life outside the gym to show how the “little things” compound over time. From setting up for a squat to how you focus between sets, these moments shape your results far more than most realize. You’ll also hear practical takeaways and analogies that drive home the importance of consistency, intention, and building habits rooted in quality.If you’ve ever felt stuck despite working hard, this episode will help you zoom in and refocus on the areas that may be holding you back. Tune in to reframe your approach and start giving the small things the attention they deserve. Enjoy the episode!

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 journey as a father, while Andrew explores the role this plays in coaching, mentorship, and the influence we have on the next generation.Together, they unpack how our life experiences—good or bad—shape what we “return” to the world. The two also explore how learning and earning aren’t just about personal gain, but about growing the wisdom and awareness to pay things forward in meaningful ways. As coaches, parents, and leaders, it’s important to recognize what habits, values, and perspectives are worth passing down—and which ones we can improve for those who come after us. This episode is a powerful reminder that how we choose to return what we've learned and earned can create lasting impact. Enjoy the episode! 

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't a true joint in the traditional sense — it has no bony or ligamentous connections — and relies entirely on muscular control to provide stability.Through years of clinical and coaching experience, Andrew has seen firsthand how a lack of scapular stability leads to poor shoulder mechanics, compensations, and decreased performance. He breaks down how the scapula sets the stage for the rotator cuff to function effectively, using relatable analogies and real-world examples to illustrate the importance of training the full shoulder girdle system. Whether you’re an athlete, coach, or clinician, this episode will help you reframe your approach to shoulder health and optimize how you train the upper body. Enjoy the episode!

In a compelling solo discussion, the host emphasizes that no recovery tool can fix the consequences of overtraining. Push your body too hard, and you're left with fatigue or injury, much like over-seasoning a dish you can't fix. The key takeaway is to design a training plan with the right intensity and volume from the start. Prioritize smart programming over reactive recovery to achieve long-term progress. This talk is a stark reminder that balance is crucial for effective training.

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 ourselves through each phase of learning and performance.The conversation dives into how overconfidence can sometimes lead us to overlook small but important details, especially in strength and conditioning. When we’ve done something repeatedly, we tend to get lax—technique slips, compensations creep in, and progress starts to stall. The key message here is to stay intentional. Confidence is essential to execute, but caution and mindfulness are what help us keep refining. Whether you're a parent, athlete, or coach, this episode offers a powerful reminder to stay present and open to growth, no matter how experienced you become. Enjoy the episode!

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 down the principles of general adaptation and supercompensation, reminding us that adaptation only happens when training is paired with adequate recovery. In today’s world of well-rounded training programs, adding more often leads to redundancy and overlapping stressors that the body can’t effectively adapt to. The solution? Focus on quality over quantity and make sure every session has purpose.Whether you're an athlete, coach, or serious about performance, this episode challenges you to reframe how you approach your workload. Progress doesn’t come from doing more—it comes from doing better and recovering smarter. Tune in to hear Andrew’s insights and apply them to elevate your training game. Enjoy the episode!

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, motivation, and smarter training decisions.Andrew walks through the four combinations of baseline and responsiveness—low/low, low/high, high/low, and high/high—sharing insights on how society typically labels each group. From the underdog “most improved” athlete to the so-called “wasted talent,” he challenges these stereotypes and reminds us that everyone progresses differently. The takeaway? Use this framework as a tool for perspective, not an excuse.Ultimately, your baseline and response rate don’t determine your ceiling—they simply shape the path you’ll take. This episode is a powerful reminder that consistency, mindset, and intelligent training are still the biggest drivers of long-term growth. Tune in for a quick, insightful perspective that will change how you view progress in training and performance. Enjoy the episode!

Blake Parado, owner of Parado Power, shares his journey from a young athlete in Manoa to a fitness entrepreneur. He discusses making fitness accessible for everyone, particularly working professionals and older adults. Blake explains how his background in kinesiology informs his functional training methods, highlighting the importance of joy in fitness. He reflects on the challenges of growing a business during the pandemic and the innovative semi-private training model that fosters accountability while meeting individual needs.

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 point. It’s about getting them to embrace the basics and guiding them to move efficiently, which requires patience, creativity, and the ability to simplify complex concepts.As athletes progress and gain experience, the technical aspects of training become easier to grasp. The challenge then shifts towards refinement—helping athletes improve subtle details in their movement patterns, strength development, and training. For elite athletes, the communication becomes less about basic instruction and more about fine-tuning technique, improving efficiency, and addressing the nuanced aspects of performance. Like working on a high-performance car, it requires a more advanced understanding and a keen eye to get every detail right.Join Andrew for a compelling conversation on how coaching evolves with the experience of your athletes and how communication and technical expertise shift accordingly. Whether you’re coaching beginners or elite athletes, understanding where they are in their journey allows you to deliver more effective training and maximize their potential. Enjoy the episode!