HNL Movement Podcast

Your shoulder is an extremely mobile and extraordinary joint in the body.  In this episode, Andrew dives into great detail on shoulder function, explaining the anatomy of the shoulder itself and the roles of each moving part.  This episode is great for injury prevention, rehab, training, or doing anything in our sports because the shoulder plays a major role in our performance.  It’s common to focus most of the attention on the rotator cuff, but when it comes to the shoulder, there are many moving parts beyond just the rotator cuff.  Andrew breaks down the highly complex system of the shoulder in a way that will help you understand how the shoulder functions, as well as how to prevent shoulder injuries.  Knowing the synergy of the shoulder system is vital to shoulder health.  Listen in on this episode for the full spectrum of information beyond the common assumptions on shoulder function.  One of Andrew’s main points includes scapular stability.  Our rotator cuff cannot properly do its job if the scapulae are unstable.  Even the scapulae alone have a complex anatomical system that plays into the sum of all the moving parts.  For example, the scapulae was meant to glide with our movement, which is why the scapulae are not connected to the rib cage by ligaments, but they are connected by muscle tissue instead.  This is just a glimpse of some of the details that you’ll learn in this episode that contribute to the knowledge of this entire shoulder girdle system and how it all works together.  This episode is full of so much useful information on how everything in the body is connected, including how core strength contributes to shoulder function.  Tune in to learn more about how complex the shoulder girdle truly is, and how to use this information to elevate your performance in sports and in life.  Enjoy! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This episode is for everyone, as we all know there is endless information at our fingertips.  We can literally tap into any information that we want at any time.  However, how do we know if we’re reading quality and accurate information?  Of course, we have fact-checkers, but what about the research itself?  How do we know if the research that was applied to the article was quality research?  How do we interpret research well? This episode is here to help you understand and know these distinctions.  Andrew gives several tips in this episode to those of us who love to browse about how to know if what we are reading is quality or just mediocre.  With all the information out there, especially with peer reviewed research articles, how do we sift through this information to find the quality pieces?  We could easily assume that most of the information we see out there is equally as good as all the rest, but in this episode, Andrew breaks apart the differences in journal articles and how to tap into the good stuff. Don’t assume that all articles are well-written or well-researched.  We also can’t take a single stand-alone article as face value and fact, or assume that one article is giving a clear-cut answer that applies to every situation.  Plus, once we consume the information, more importantly is how can we use the information to improve our overall performance?  This episode is full of valuable insight and expert knowledge on how to find the best information and apply that information in the best way.  Listen in and learn how the best quality information is formed and how to recognize good research versus mediocre research.  This episode is sure to improve your ability to locate good information and steer you away from the information out there that is “just okay.”  Enjoy, and stay tuned for more episodes! Also, to fellow PhD students and researchers, Andrew recommends the book: “Writing Science: How To Write Papers That Get Citied And Proposals That Get Funded” By Dr. Joshua SchimelCheck it out on Amazon here!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This is a very special episode, featuring Dr. Raj Anand, a retired cardiologist, inventor, and author.  Dr. Raj Anand has so much to share from his life experiences and the wisdom he has gained on his incredible journey.  Not only has Dr. Raj Anand accomplished so much in his lifetime, but he shares many fascinating stories in this podcast from his life.  Some of them are emotional, and listening to Dr. Raj Anand in this episode is truly touching.  Dr. Raj Anand was raised in India and is a survivor from the hostile time when part of India was being separated to become Pakistan.  He remained in India with his family until 1963, after getting married and finishing graduate school.  He knew he wanted to become a doctor.  The story of how he was offered a scholarship to Harvard Medical School is truly breathtaking, especially when he talks about almost losing the opportunity due to a request from the Indian government for him to return.  Aside from all these amazing stories, Dr. Raj Anand has some rich information to share based on his knowledge of health and disease.  His philosophy is based not only on diet but also on lifestyle.  He is now 86 and certainly has some potent information to share on the secrets to longevity and heart health.  Listen in on this episode, and you will receive scientific advice from one of the top experts on how to live well and live healthily.  Check out Dr. Raj Anand’s website, www.rajkanand.com, and there you can find his book, “Healthy Diet and Mindfulness to Prevent Coronary Heart Disease.”  On his website, you can also find other podcast episodes he is featured on to learn more from his wisdom on life and health.  Aloha! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Christmas is now over, and we are officially reaching the end of the year 2021!  With the new year upon us, Andrew encourages us all to take some time to reflect on this past year.  In what areas did you find yourself feeling successful?  In what areas do you see a need for improvement and higher goal setting?  What would you like to focus on in 2022?  In this episode, Andrew dives into how which we can set ourselves up for success in this year to come and make a difference in 2022.  This reflection time is very important for seeing what you want in this year ahead and taking that into consideration in all the areas of your life.  It’s easy to focus on the obvious but think about the full spectrum of your life.  How would you really like to see your life looking at the end of 2022?   Once you’ve reflected and given your goals some thought, how are you going to get started?  Getting started is the first step.  We all must start somewhere, and the best is to get started in any way that you can.  Don’t focus on perfection in the beginning.  Even if it’s not perfect, getting started is key.  You can always make little changes as time goes on. Andrew talks about these small changes and what an impact they can have over time as we build on them.  If you’re ready to make some changes in this year ahead, whether they are in the area of fitness, finances, your health, career, or all of the above, listen in on this episode for some direction on where to begin once the new year is here.  On that note, wishing you all a happy new year, and stay tuned for more episodes in 2022!  Check out previous episodes that I mentioned in this episode:Episode 70: Training Tips With Tony Silva: Getting Started With Health, Fitness, And Taking Care Of YourselfEpisode 74: How To Develop Your Recipe For PerformanceEpisode 99: Understanding Goals Are Complex: Step-By-Step Process For SuccessDid you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This week, Andrew gives an update on his Ph.D.!  Listen in to hear how Andrew’s first semester went. Spoiler alert: It was awesome, and he loved it! He talks about his experiences, how academically and mentally stimulating it was, and how he learned to prioritize his jam-packed schedule. Now that he has gotten his feet wet with his studies, he is excited to keep the ball rolling in 2022 with academics, research, and everything that the HNL Movement has in store.If you haven’t already checked out HNL Movement YouTube channel, check it out and subscribe for the most up to date content. Podcast video highlight clips, educational content, and performance resources are being posted frequently. Thank you everyone for all the support and being a part of #teamHNL! Aloha!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Thank you for tuning in to the 100th episode! In this episode, welcome University of Hawaii’s strength and conditioning coordinator, Tommy Heffernan, to the podcast.  Tommy has a unique story and a lot to share in the way of following your passions and your dreams.  This episode is not to miss by anyone who is following their passion and pursuing a dream.  As a dual-sport athlete, Tommy shares his background and where he began in the field of athletics.  His passion for what he does is highly inspirational, and listening to Tommy in this episode is very touching.  He speaks not just about the ups, but he speaks about the downs too.  He provides the reminder that following your passions will include all of that, but it is extremely rewarding and will lead to a lot of learning and growth along the way.  Tommy explains the leap of faith he took, transitioning from being a teacher to a strength and conditioning coach.  He found himself between two dreams, leaving one career to begin another, which at the time had some uncertainties.  He was given a part-time job in the beginning and was scraping by as he began building his new career.  This is a great episode for anyone who might need the reminder that new beginnings are not always easy.  Tommy is proof that when you’re passionate, you’ll keep going.  When you keep going with your passions, they’re bound to lead to great things.  Tommy exemplifies doing what you love, and never give it up.  Tommy talks about the importance of being happy at work and creating a culture in the workplace environment.  It’s not just about what you do, but it’s about what you create in that environment.  He treats his staff and those around him like family, and this is what he considers the workplace to be about.  Listen in on this episode to hear more from Tommy and the wisdom that he shares in this episode about career, home life, and how to progress as an athlete.  Also, listen in for insight about the return of the Hawaii Strength Coaches Clinic!  For anyone interested in the event, please email Tommy for more information and how to get involved. Enjoy the 100th episode!Tommy’s email:  theffern@hawaii.eduDid you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

With the new year approaching, this episode is all about goal setting and how we can effectively achieve the goals that we set.  It’s often the case that we set unrealistic goals for ourselves, or we set goals without knowing how to work towards achieving them.  Andrew talks about goals in this episode and how each goal is a complex process.  Rarely is a goal as simple as making one change and moving forwards.  Achieving a set goal is a step-by-step process, which leads us on a journey.  How do we enjoy this journey and grow with the process?  If you’re looking to make some changes in the next year, and most of us are, listen in on Andrew’s expert advice here.  Andrew sets the stage in this episode for us all to achieve success and be systematic when it comes to meeting these goals.  One big point Andrew mentions in this episode is that many of us oversimplify our goals.  When a goal is oversimplified, it becomes harder to achieve, because we tend to ignore important aspects that will help us along the way.Every single goal is a complex process.  Andrew lays out some very important key points in this episode that you will not want to miss for any changes you’re looking to make in the new year.  What are your goals so far as the year comes to an end?  Tune in to make your goals come into reality.  Aloha!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Now that we are in the holiday season, this episode is all about holiday nutrition.  For those who have a hard time placing those two words together, Andrew describes in this episode that there is actually no better time than the holiday season to focus on nutrition.  How could this be?  The holiday season is the best time to become aware of how nutrition fits into your lifestyle.  It’s the best time to bring awareness to your habits and look at how these habits are working for you.  Also, it helps to reflect on the habits that you practiced consistently most of the year before this season.  The holidays does not have to be a time where we throw all our nutrition habits out the window.  Even if that happens, what we do in months prior to this season will have a greater impact on our overall health than those few nights when we indulge more than usual.  If we focus on nutrition habits most of the year, our bodies will be more resilient to the few situations of overindulging on these celebratory meals and gatherings during the holiday season.  Andrew brings up some great points that will help you to relax and enjoy this holiday season. Reduce the pressure that a lot of people place on themselves this time of year regarding their nutrition habits.  Listen in on this episode so that you can determine what balance is right for you this holiday season.  Better yet, learn how can you observe your habits and make next year even better?  Enjoy this episode and happy holidays!Check out Episode 45: Holiday Nutrition Tips To Stay On Course With Health, Fitness, And Performancehttps://hnlmovement.com/podcast/holiday-nutrition-tips-to-stay-on-course-with-health-fitness-and-performance/Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

In this episode, Andrew welcomes Micah Christenson, arguably the best setter in the world, to the podcast!  Micah is a two-time Olympian volleyball player, earning an Olympic Bronze medal in the 2016 games in Rio.  Micah grew up in Hawaii and decided that he wanted to pursue volleyball as a career at age 16.  In college at USC, Micah became more serious about continuing volleyball when he realized it could be a legitimate career.  This is a great episode for anyone pursuing their passions, as Micah shares a lot about how he persevered and followed his dream, until it became a reality.  Micah played volleyball with many great athletes throughout his career at Punahou, USC, and during his professional career. He has experienced remarkable athletic success in his career, but at the same he emphasizes the importance of academics and having an education to fall back on. He chose to major in and received his degree in human biology from USC. He reiterates you never know how long sports will be there, injuries could happen or even losing your passion to continue to play.He has a wealth of knowledge to share in this episode from all his experiences, trials and tribulations, and unique athletic experiences that very few athletes go through. He describes the importance of pursuing your passion and not doing something else because someone else thinks you should.  Micah encourages everyone to find their “why” and the fire that drives and motivates you to continue to improve.  Your “why” is that important piece that will lead you far.  Tune in to this episode to hear more!  You can also find Micah on Instagram and Twitter:  @mchristenson11Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

In this episode, Andrew dives into the subject of muscle elasticity.  He illustrates this with the analogy of a rubber band.  We simply want our tissues to be long and strong and not short and stiff.  When our muscles are long and strong, our bodies can move fluidly, and the risk of injury is reduced.  When we start to feel more mobile and our tissues are able tolerate more things, it creates a significant difference for reducing injury risk and improving the efficiency of our movements.When stiff, our muscles cannot withstand as much.  Stiffness isn’t just about flexibility, but multiple factors lead to stiff muscles.  Poor hydration, muscle imbalances/weakness, and overtraining or lack of recovery can all contribute to excessive stiffness.  When our muscles are in this stiff state, we cannot perform optimally.  Our capabilities will be limited, and we will be at higher risk for injury.  How do we make our muscles long and strong?  Andrew provides some basic concepts in this episode, diving into detail about how we can best take care of our muscles to alleviate stiffness, create elasticity, and move fluidly in sports and in our lives.  These basic concepts go way beyond stretching and conditioning, so listen in, and expand your knowledge to help prioritize recovery, learn about the importance of myofascial release, and how to train the speed of movements to enhance neuromuscular connection.  Enjoy this episode and remember to stay tuned as we approach episode 100!  Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio