HNL Movement Podcast

Andrew shares updates about navigating through his 4th semester in his PhD program! This episode is a great insider peek at all the demands of Andrew’s PhD experience. Going through his program is like working towards any other long-term goal, focus on taking the next step while learning and growing along the way.Andrew shares valuable insights about the process of going through his 2nd year. He doesn’t only shed some light on his workload, but also how time consuming and demanding biomechanics research can be. He is in the middle of collecting data and fully immersed into the research process with ongoing projects. For everyone working towards your goals, continue to plug along and trust the process. Great things lie ahead when you put in the time and effort to improve.Be sure to check out the HNL Movement YouTube channel for video clips of the podcast episodes and helpful resources to optimize your performance. Stay tuned for future episodes on what’s going on in Andrew’s journey, as well as exciting future guest interviews! Aloha!

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 www.nata.org. 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!https://threelittleduckshawaii.com/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: https://www.tuneupfitness.com/IG: @thejillmiller, @tuneupfitnessYouTube: https://www.youtube.com/@TuneUpFitness

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 PodcastJay'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!