HNL Movement Podcast

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 refine your approach, this episode provides a solid foundation for success.Andrew discusses the importance of developing a healthy relationship with food, shifting the focus from restrictive diets to balanced, nourishing meals. He emphasizes the value of prioritizing nutrient-dense foods over calorie counting, and how consistency and sustainability are key to long-term progress. Through practical tips and mindset shifts, Andrew shows how small, sustainable changes in your eating habits can lead to significant improvements in your performance, recovery, and overall health. Tune in to learn how to make nutrition work for you in the long run, not just the short-term. Enjoy the episode!

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 for how we, as adults, often view life from our fixed perspectives and miss opportunities to understand things from others’ viewpoints.The conversation flows into how we can apply this shift in perspective to personal growth, sports, and life. Whether it’s a referee’s review in a game or learning from new experiences, broadening our horizons allows us to challenge our own assumptions and gain more comprehensive insights. They discuss the importance of understanding others' perspectives, respecting differing views, and using this awareness to continuously evolve. As they reflect on their Yin and Yancy series, they highlight how mutual growth comes from blending perspectives and pushing each other forward. Tune in to explore how widening your perspective can lead to deeper understanding and better progress in every area of life. Enjoy the episode!

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 picking exercises at random but understanding their purpose, how they serve your goals, and how you can tweak them to optimize performance.Andrew stresses the importance of building a core set of exercises that you master and implement with precision. You don’t need an endless list of exercises—just the right ones, with purpose behind each movement. He also discusses how variations in tempo, equipment, and movement methods can make a big impact on the effectiveness of an exercise. Tune in to learn how to select and apply exercises with intention to elevate your training and make the most of your efforts, with every move serving a specific function in your long-term progress. Enjoy the episode!

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 should focus on building strength through proper bracing, breathing, and core activation rather than relying on an external aid like a belt, which could ultimately hinder their progress.Throughout the episode, Andrew shares insights on why relying on weight belts can mask core weaknesses, impede proper breathing and bracing techniques, and ultimately limit the functional strength athletes need for performance. Using examples from football and other sports, he highlights how many athletes train without belts, focusing on technique and building real core strength. If you're looking to improve your performance in the gym and your sport, this episode provides key insights on how to train smarter and more effectively by developing your internal strength rather than relying on external crutches. Enjoy the episode!

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 difficult days, they highlight how consistency, even in adversity, builds long-term success. Throughout the episode, they stress that your "bad days" often set the floor for your true potential. It's not about perfection, but about raising your baseline performance on those harder days. They also dive into how remembering your reasons why can serve as a powerful motivator, pushing you through obstacles. If you're struggling to stay consistent or find the energy to push forward, this episode will offer valuable insights on how to reframe your mindset, stay committed, and ultimately grow stronger. Enjoy the episode!

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 how recognizing and working on your weaknesses, whether it’s refining technique, improving mobility, or mastering a difficult movement, is the key to getting better and improving performance.The episode emphasizes that growth doesn’t happen overnight and is not just about adding more weight or volume. It’s about consistently putting in the effort, working on the small details, and improving every single day. Andrew encourages listeners to stop avoiding discomfort and start looking at it as an opportunity to improve. Tune in for actionable tips and insights that will help you break through barriers, get out of your comfort zone, and see real progress in your training. Enjoy the episode!

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 imbalances, improving core stability, and promoting more functional movement. Andrew highlights how each type of exercise serves a unique purpose in training, and when combined, they provide a well-rounded approach to movement efficiency and injury prevention.Throughout the episode, Andrew provides actionable insights on how to incorporate both types of exercises effectively into your routine. Whether you’re trying to build more strength, improve balance, or prevent injury, integrating bilateral and unilateral movements will help you become a more balanced, stronger athlete. Tune in to learn how to make the most of your training and develop a stronger, more functional body. Enjoy the episode!

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 take losses home but to bring the lessons learned into his daily life, using them to fuel growth and improvement.Throughout the conversation, Yancy shares how his perspective has evolved, especially in times of adversity. He reminds himself to be grateful for what he has achieved and to stay humble, always remembering the moments when he first wanted what he now has. Both Yancy and Andrew dive into the concept of choosing to learn from hard times, avoiding a victim mentality, and holding themselves accountable for their actions. This episode offers valuable insights on using challenges as opportunities for growth, staying grateful, and trusting the process as we continue to push forward in life and training. Tune in for this inspiring conversation on resilience and the power of perspective. Enjoy the episode!

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, while overlooking details can set you back, causing compensations, inefficiencies, and even injury.Throughout the episode, Andrew challenges listeners to reflect on their habits and mindset, urging them to take responsibility for the causes they’re creating through their actions. By paying attention to the smaller aspects of training, form, and recovery, athletes can maximize their results and avoid the negative effects of bad habits. Tune in for actionable insights on how to harness the cause-and-effect principle to fuel long-term success in your performance, health, and fitness journey.

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 training successful—learning, self-awareness, and embracing the challenge of consistent improvement.Rather than focusing solely on lifting heavier weights or achieving perfect numbers, Andrew emphasizes the importance of showing up with the right attitude. Every workout is an opportunity to learn more about your body, whether it’s refining a movement, building mental toughness, or adjusting your approach. Training is about being a student of your body and constantly evolving—there’s always room for improvement. Tune in for a fresh perspective on how to approach your training to maximize results and foster a deeper connection to your fitness journey. Enjoy the episode!