HNL Movement Podcast

Listen in to this basic breakdown covering the common mechanisms of hamstring strains, considerations for rehab and training after injury, and how to return to sports safely with optimal performance. If you have suffered a hamstring strain before, you very well understand what a nagging issue it can become. Functional disruptions and compensations contribute to the increased risks of subsequent hamstring injuries following the initial strain. This episode explains the neuromuscular disruptions and factors that I investigate to effectively restore functional and sport specific movements. I also mention how I just heard of emotional regulation training and plan to do more research with the actual clinical practices that entails. The best part of making these solo episodes is that it helps me to continually learn and share my experiences with all of you. Listen in and share the episode with anyone that has gone through hamstring injuries. Enjoy the episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This episode features Matt Kwock, a physician assistant and good friend of Andrew.   Listen to this conversation between Matt and Andrew about what it means to play it smart while living big.  Matt talks about setting specific goals while staying in line with your values.   Matt has some great stories from growing up as a lifetime student in Punahou, playing a wide range of sports, and falling in love with football.  Along with his love of football, came some injuries along the way.  He learned a lot about mental toughness and the growth through his own injuries.  One of his experiences healing from injury is what inspired him to go into the field of healthcare, which led to his career as a physician’s assistant.  Matt is also a photographer and has done some daring photo shoots while surfing.  Matt and Andrew agree that being an active person includes certain risks, but building awareness and minimizing risks is a practice important for every athlete.  Fitness is a way of taking care of yourself and having certain goals in mind.  This conversation is infused with a lot of great knowledge and advice, especially for those who want to go deeper into their goals. IG: @mmkwockDid you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This is a very informative episode and one not to miss if you’ve ever experienced any issues with IT band tightness or have felt any sort of knee pain.  The common solution for people is to grab a foam roller and roll out the IT band, but this approach is very broad.  IT band tightness is being caused by something else, so Andrew explains in this episode how to address these issues from a multi-faceted approach.  Why is the IT band tight?  What causes this issue?  Andrew goes into depth about the function of the IT band, which is a thickening of fascia that works as connective tissue, working to stabilize the hips and the knees.  The IT band connects to the hip musculature and complements the workload of the glutes.  Andrew describes what contributes to IT band tightness and how to address the actual cause.  For example, dysfunctional movement, a change in equipment, and core imbalances can all be contributing factors to this issue.  Tune in and learn more about the functions of this highly important connective tissue, the ways that it supports other joints and muscle groups, and how you can use this information to train more effectively.  Enjoy this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This episode is full of gems, and not to be missed if you’re looking to find balance and fulfillment with your fitness and nutrition habits!  Andrew sits down with his good friend, Tony, who has so much to share about his journey working towards a healthier lifestyle through enjoyment and taking one step at a time.  Tony has been training with Andrew in the last year and a half, and they both agree that each individual is going to have their own unique approach.  Tony is a restaurant manager who works odd hours at times.  He explains how he finds success with his goals while sticking to what works for him.  His advice is to do your best and find what you enjoy.  Take your time, and go slow if you need to.  Be fit, enjoy your food, and most of all, enjoy life!  Tony talks to Andrew about the food and beverage industry and the recent challenges that have taken place.  They speak about navigating health and fitness during the pandemic, something that has been a challenge for some people. This episode is full of great stories, experiences, and uplifting conversations that are sure to be inspiring and motivating during these times.  If you would like to see more of Tony’s story, subscribe to Andrew’s Youtube channel to follow Tony’s progress with their workout vlogs.  More vlog episodes will be released soon, so stay tuned!To check out the vlogs with Tony, click here! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

In this episode, Andrew suggests taking a look at the way that you train.  What are you focusing on when you’re practicing movement?  What is your intent?  We have all heard the phrase, “quality over quantity.”  When we integrate this “quality over quantity” approach into our training and practice, we improve how we train and improve our results.  Instead of focusing on the number of reps during each practice, try focusing on the quality of each rep.  This episode has us take a look at how we are training and provides an understanding of how we can train more efficiently to maximize results.  Exercise requires a lot of focus and discipline.  When you train, are you going through the motions, or are you making each movement count?  Take note of the way you’ve been training recently, and you can apply the information from this episode to the areas that you may improve on.  Andrew talks about moving with intent, focusing on specific details, and executing movements with more precision.  When we practice in this way, our body adapts over time.  In other words, practice makes things permanent.  We often overlook the fact that practice is more about how we are doing an exercise and not the amount of reps we do or the number of weight we are carrying.  Andrew gives the example of shooting 100 basketballs a day without focusing on the quality of those shots.  If you make only 10 out of 100 shots and don’t focus on corrections, the results will stay the same.  To optimize your performance, you will need to focus on the specific areas that will help you improve.  Listen in on this episode as Andrew dives into the ways that we can apply certain principles to our practice, work ethic, and training sessions.  It’s your time to elevate your performance in all aspects by focusing on quality, not quantity!  Listen and enjoy!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Got tightness?  In this episode, Andrew discusses the ways that we can address muscle soreness, tightness, and restrictions that make us feel uncomfortable.  We all experience this from time to time.  Of course, stretching, massage, and myofascial release are ways that can help us to feel better.  However, what can we learn from the issues associated with tightness when it occurs?  How many times have you had the same issue of tightness reoccur?  What have you learned about it?   Listen in on this episode as Andrew provides information that will help us to understand the causes of tightness.  Tightness is the signal given by the body, pointing to an issue.  The cause can be physical or emotional.  The more we can learn to listen to our bodies and pinpoint the root causes of these issues, the smarter we can train to help alleviate and prevent these issues from re-occurring.  Andrew addresses ways to deal with tightness and soreness that will help any lingering discomfort.  Through Andrew’s multidimensional approach, this information will help you to elevate your performance and overall lifestyle.  Tune in, enjoy, and thank you for listening.  Aloha! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

This episode features Randy Morris, a true awe inspiring performance coach with an impeccable story.   As an African American raised in the South, Randy gives us a story very relevant to the times.  He gives us a story shedding light on the current picture we have on racial equality today.  Listen to the unfolding of Randy’s career, which was driven and inspired by a pivotal moment in his life as a teenager.  A woman, by the name of Mrs. Burris, noticed Randy playing basketball with his friends on the street.   Later she asked his father if he would let Randy play basketball on her son’s team.  It was unheard of at this time for an African American in the South to be playing basketball on a caucasian team.  As Randy continued to play, he eventually was given a full ride basketball scholarship in college.  He had the opportunity to attend the same camps as some of the big name players, such as Micheal Jordan and James Worthy.   Currently, Randy is the owner of a performance training company in Honolulu, called FitRM.  In this episode, Randy talks about how he works with and provides value for each of his students.  Randy believes that being a good athletic trainer involves more than just simply practicing technique.  He believes that what makes a student successful is for the student to feel important and to feel seen.  He believes in speaking to who they are inside.  He focuses on the big picture of what really matters and gives back the chance that was given to him as a teenager.  He gives back the chance to be seen and heard, the chance to shine.  He encourages each of his students to be the best version of themselves.  Especially in the times that we are in, Randy focuses on what really matters.  Listen in on Randy’s journey from childhood and the evolution of his career as an athletic trainer in Honolulu.  It’s a pleasure to welcome Randy Morris.  http://www.fitrm.com/Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Do you ever wonder how much you should be eating?  This is a common inquiry, and the answers tend to vary.  Sometimes we can eat bigger meals and feel unsatisfied.  Other times we can eat just a little and stay full for a while afterward, even when the hunger level is the same each time.  Why is this the case?  If you have ever found yourself lost inside the mystery of portion sizes, this episode is for you!  Andrew shares his nutritional knowledge and provides a practical way to estimate portion sizes based on some very simple principles.  Our food portions tie into the big picture of our nutritional habits.  When we have a basic understanding of the way that we eat, why we eat the way we do, and how to create balance within our diet throughout the day, we enhance our daily performance.  Tune into this episode so that you may simplify the puzzle of portion sizes, enhance your energy, and optimize your nutrition.  Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

In this episode, Andrew interviews UFC veteran Yancy Medeiros!  This episode is very uplifting, as Yancy shares with us what he truly finds important in life and what brought him to success.  He has some truly inspiring stories and experiences to share with us in this episode.   Yancy speaks about what brought him to the UFC and the valuable lessons that he learned along the way.  What makes Yancy unique is the way that he views success.  He speaks about his own success by seeing fighting is a technique, and the reason people keep watching is that they are witnessing the realness being brought out in him.  Yancy is someone who never strays from what he represents, and to him, the key to success is staying true oneself.Today, Yancy is out to educate and support the younger generations in order to pay forward the support that he received on his journey to become a successful fighter.  He provides inspiration for us all to tune into who we really are and remain educated so that our minds can stay open and true.  Enjoy this episode!IG: @yancymedeirosDid you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Tendonitis is one of the most frustrating nagging injuries for athletes. Addressing underlying issues that may place excessive stress on tendons is crucial during the rehab process. Early interventions during the early stages of tendonitis will save you a lot of headache, frustration, and setbacks. Ideally, paying attention to everything in this episode as injury prevention strategies will produce the best outcomes when training to elevate your performance. Listen in on this episode to understand the big picture when it comes to dealing with tendinopathies. I dive into 6 steps that will help you alleviate tendon pain as well as help to get you back to your activities as quickly and safely as possible.6 steps I covered in the episode are:Get checked out and evaluated, from both an orthopedic and movement standpoint.Address mobility dysfunctions.Focus on basic strength and activation exercises.Modify your volume with activities. Find the appropriate threshold at that point in time and gradually progress back to full participation.Understand how to make lifestyle modifications to aide in a quick recovery. Also, understand how lifestyle factors either aggravate or alleviate your pain.Learn how to maintain performance level without causing recurring tendonitis. Learn how to take care of your body and how to train more effectively.Definitely apply these concepts if you have any type of tendinopathy and share this episode with anyone that this might help. Also, if you are injury free, take these concepts to be proactive and prevent any future injuries. Listen in, let me know if this helps you, and I will be back next week! Aloha!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio