HNL Movement Podcast

Another year is in the books! Listen in to Andrew’s insights, lessons learned, and reflections this past year. Andrew shares a brief PhD program update, highlights throughout the year, and what he is looking forward to in 2023. He also reflects on another great year of the HNL Movement Podcast. Be sure to check out all the previous episodes on your favorite podcasting platforms!Andrew reminds all of us of the importance of taking care of yourself and achieving a good balance in your life. He quotes Trevor Noah in a clip that he saw recently about finding a balance in life period, there’s so much more that needs to be considered other than work and life. Therefore, we are searching for so much more than a “work-life” balance. This constant search for balance is necessary in everything that we do, whether that’s elevating performance, playing sports, personal growth, or being there for your loved ones.Leading into 2023, stay tuned for more content coming your way on the HNL Movement Podcast, YouTube channel, and social media outlets! Andrew plans to share more content about the research he is doing, all things related to human performance, and valuable information that will help you reach your goals. Be sure to subscribe and follow all the HNL Movement social media outlets to keep up to date with new content in 2023! Happy New Year and enjoy the episode!Check out previous episodes that I mentioned in this episode:Episode 129: Sheera Goren On Staying Active, Boutique Fitness, And Zygo Underwater StreamingEpisode 135: Ed Gibbins On Neuro-Training, Mental Readiness, Cognitive Load, & Optimizing Physical PerformanceEpisode 147: Max Newlon On Brain Training, Improving Focus, And Elevating PerformanceEpisode 150: Chris Mirabile On The Hallmarks Of Aging, Longevity, & NOVOS Innovations

Let’s welcome Michelle Hillier to the HNL Movement Podcast! Michelle shares how all her experiences have helped her create her program, Breath + Fire. Breath + Fire helps people to discover their authentic self, encourage personal growth, and find their balance in life to thrive. She has a lot of personal wisdom to share in this episode, growing up as a performer to overcoming hardships and struggles through the COVID-19 pandemic.Michelle helps and teaches people of all ages how to take care of their body. She talks about how she founded the Groovin’ Kids program that encouraged more than one million kids to move and dance. Throughout the years, she continued to spread awareness about health and movement through TED talks, keynote speeches, and workshops. However, as the years went on, and through the pandemic, her life came crashing down while she endured pain and surgery, struggles with close relationships, and alcohol abuse. Although it took great strength and perseverance to overcome those challenges, she is grateful for those times of adversity as it helped her to find her authentic self and fuel her passion to help others do the same.Michelle shares many gems about personal growth in this episode. Listen in to learn about her philosophy, programs, and services she offers. She wants to tell everyone that it’s never too late to grow and work on ourselves. Be sure to check out her links below and enjoy the episode!https://www.breathandfire.com/IG: @ michelle_breathandfire

Andrew dives into key concepts that help him, and his athletes correct movement patterns, learn how to move properly, and move better. The more that we focus our training on specific details and being able to feel motor patterns, the more our brain and body will improve with those movements.Andrew talks about concepts and his approach to learning or relearning movements. In the early stages, it really boils down to breaking down movements and performing quality reps more often than not. He shares a great quote from Nick Saban that he saw on social media that shared “you don’t want to practice things until you get it right, you want to practice things until you can’t get it wrong.” Consistency and quality reps are key when learning or correcting movements to help you perform better.Listen in towards the end of the episode where Andrew shares some of the strategies he utilizes to enhance movement quality. Strategies of long duration isometrics, a very gradual progression of load and velocity, and controlling movement under greater demands of cognitive load. Enjoy the episode!

Andrew shares valuable information about percussion therapy and massage guns in this episode. Although there is limited evidence and research currently, there is a lot of anecdotal information that helps us to apply this tool in athletics. He talks about the theory of percussion therapy and what kind of impact using a massage gun has on our tissue and performance.Listen in as Andrew talks about the practical application of how to use massage guns. Most importantly, once you understand what it is doing and how to use it, do you actually need a massage gun? That really depends on what you are looking for and how much you value massage guns as it can be a little pricier. It can be a great tool in your toolbox, but again it isn’t something that you absolutely need if you have other tools that can get the job done. Be sure to listen to the end of the episode where Andrew breaks down and shares some insights whether you may need a massage gun or not. Enjoy the episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Welcome Chris Mirabile, the Co-Founder & CEO of NOVOS, to the HNL Movement Podcast! This is an extremely informative episode about longevity and how to stay younger for longer. He shares his personal journey that led him to his passion in learning about biology and long-term health. He shares the life changing experience he went through at 15 years old, undergoing brain surgery to remove a tumor. Although he was always interested in health and fitness, this sparked his curiosity in wondering if the things he is doing right now is beneficial not only in the short-term, but in the long-term as well? And while digging deeper, the answer he often ran into was no, his practices were not good for his long-term health. Throughout the years, this led to searching for what practices and habits are beneficial in both the short-term and long-term. He is passionate about his lifelong endeavor to learn about longevity, as well as to pass on all the valuable information to help others in life.As Chris began learning more, he started attending conferences, talking to researchers, and networking with experts in the field of longevity. This eventually led him to Co-found NOVOS, a consumer-focused longevity and biotechnology company. He shares so many gems and insights in this episode, and gives a well-explained overview of the 10 hallmarks of aging as listed below:1. Mitochondrial Dysfunction2. Cellular Senescence3. Loss of Proteostasis4. Altered Cellular Communication5. Genomic Instability6. Epigenetic Alterations7. Telomere Shortening8. Deregulated Nutrient Sensing9. Stem Cell Exhaustion10. CrosslinkingChris also dives into important concepts of biological age vs. chronological age and how reduce our risks of disease and health related issues. NOVOS strives to educate consumers and provide longevity innovations to the public. The take home message that he shares is it’s now possible to slow down or even reverse aspects of aging. Science of aging and longevity has exponentially grown in recent years and the future looks promising to help us stay younger for longer. Listen in and enjoy this informative episode!Website: https://novoslabs.com/Longevity Quiz: https://novoslabs.com/age-test/NOVOS Longevity Webinar: https://www.youtube.com/watch?v=of-KkN4nz5MIG: @novoslabs

Can you believe it’s already Thanksgiving?! Andrew talks about being thankful for health, wellness, and all the things that you can do. When you appreciate the things you can do, it helps to make progress and improve at what you set your efforts towards. As you keep making progress, you will build habits over time that help you to reach your goals and live the lifestyle that you want. Embrace the growth process and keep striving to achieve more.Listen in as Andrew shares how to focus on and prioritize the important things in life. That includes time with family and friends during Thanksgiving and the holidays. Happy Thanksgiving everyone!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Andrew shares an update with his PhD in Biomechanics journey. He gives a little insight in his area of study, his research responsibilities, and future projects that he is looking forward to working on. He also shares his growth as he reflects to where he was a year ago during his first semester. For all of us, looking back can show us how our consistent practices and habits helped us grow over time.Andrew also talks about how research contributes to the bigger picture and improves our understanding in theory and practice. Adding new information to our current knowledge is key to advance any field. In addition, it's important to recognize that a single article isn’t the final answer to all problems, but rather it helps us to further our knowledge and thought process moving forward. Essentially, research articles are small pieces fitting into the bigger puzzle that helps to provide more clarity than we had before. This is what skilled researchers and experts are excellent at doing, synthesizing research and progressing the thought process that leads to innovative solutions.Lastly, Andrew applies this concept to everyone that comes across information in the health & fitness space. He shares how he saw a podcast clip where Bret Contreras shared that the health & fitness landscape today gives an advantage to the non-practitioners that have the ability to invest time in creating content. I agree that this is very different than the past where experts in the field dedicated their time to work with clients and athletes. There's a lot of pros and cons here to dive into. Listen to the end of this episode for some great insights and things to be aware of when you come across health & fitness content on social media. Andrew shares some great perspective that you’ll want to listen to. Listen in and enjoy the episode!

Welcome Max Newlon, the President of BrainCo, to the HNL Movement Podcast! This episode discusses how you are in the driver’s seat when it comes to training your brain. BrainCo develops technology that measures brain activity and helps to improve how we are connecting with the world around us. All our interactions, experiences, habits, and so on influence how we live and perform in life. Training our minds is arguably just as, if not more important than all the physical training we do to elevate our performance.Max shares how he started his journey in martial arts at a young age and was introduced to meditation practices. This path sparked his interest in neuroscience and how to train the mind as he progressed through his education. In college, he earned his undergraduate degree in cognitive science and went on to study human development psychology in his graduate program at Harvard. He has been fascinated with how meditation and self-regulation practices can make a significant impact on our wellbeing and performance. He is passionate to learn about advancements in this field, but more importantly to help educate people of all walks of life the benefits of these tools and practices.Max dives into the FocusCalm experience that helps us train to improve focus and calm our minds. Listen in to learn about the headband hardware, the user experience on the app, and how daily mind training can help in so many facets of life. This is revolutionizing not only human performance, but also how we navigate through our daily lives. He gives a comprehensive understanding of how these tools and practices can benefit everyone from kids to elite level athletes. Be sure to check out the links below for more information about FocusCalm. Also, if you are interested in purchasing the headband or the app, use this link for 10% off your purchase: https://focuscalm.com/discount/HNL10 Enjoy the episode!BrainCo: https://brainco.tech/FocusCalm: https://focuscalm.com/Instagram: @focus_calmTwitter: @BrainCo_Tech

Keeping your knees healthy and performing optimally goes well beyond just working on quad and hamstring strength. In fact, healthy knees are highly dependent on all the functioning parts of the lower leg. Listen in as Andrew breaks down fundamental concepts with how important core, hip, and ankle function are to overall knee health.Andrew gives a brief overview of anatomy and function of the knee. More importantly, he shares 3 key points that helps to emphasize how interconnected the knee is with the entire kinetic chain. The 3 points in this episode are:1. Knee movement is strongly influenced by hip and ankle/foot function2. Knee problems may arise as a result of doing something the knee is not designed to do3. When alleviating knee issues, you MUST work on the entire kinetic chainStay tuned for more follow up content to this episode. Keep those knees healthy and performing well. Enjoy the episode!

Will more training lead to better performance? That’s a loaded question that is very complex to answer. Andrew dives into the important concept of lifestyle outside of training that may make or break your results from training. Listen in as this episode revisits the fundamental concept of the general adaption syndrome and how you can apply this to optimize your performance.Andrew breaks this down and provides perspective to how important overall lifestyle is to optimize performance. We all have the same amount of time throughout the week, a total of 168 hours in a week. Even if you are training 3 hours a day, 6 days a week (which is a lot!), that’s only about 11% of your time spent training during the week. Therefore, what we do the other 90% of our time plays a big role in how we can adapt and benefit from our training. Build awareness with your performance and prioritize lifestyle practices that support your training. Everything we do outside of training will add up and elevate your performance. Listen in to maximize your progress and enjoy this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio