HNL Movement Podcast

In this episode of the HNL Movement Podcast, Andrew brings a simple message that resonates with anyone striving to excel: it's not just your skills, but your attitude and effort that truly define your success. With a candid discussion about the real separators between good and great athletes, Andrew sheds light on why these elements are crucial in every aspect of performance, from sports to academia.  Tune in as Andrew shares personal anecdotes and practical strategies that underscore the importance of a positive mindset and consistent effort. He emphasizes that these factors are within our control and encourages listeners to consciously cultivate them in their daily practices.  This episode is a reminder that whether you're on the field, in the gym, or hitting the books, your attitude and effort can be significant assets. Andrew challenges everyone to focus on these twin pillars for a week and observe the transformative effects on their performance and personal growth. Join the conversation and share your journey towards embracing attitude and effort in the pursuit of excellence. Enjoy the episode!

In this captivating episode of the HNL Movement Podcast, Andrew converses with Brendan Sagara, Senior Pitching Strategist for the Texas Rangers, who shares his remarkable journey from the little league fields of Wahiawa to the cutting-edge realm of Major League Baseball. Brendan reminisces about his formative years, where the love for baseball was sparked by early coaches, family, and the vibrant culture of the sport. It's a tale of passion ignited early, nurtured by hands-on learning, and the significant influence of mentors who cared beyond the diamond. Brendan delves into his evolution as a coach, from his serendipitous start to embracing the role of data in shaping the future of pitching. Andrew and Brendan explore how sports science and analytics have revolutionized the game, discussing the delicate balance of data with the art of coaching. Brendan's forward-thinking approach, rooted in a genuine connection with athletes, exemplifies how the integration of technology and personal insight can accelerate player development. This episode is an inspiring listen for anyone fascinated by the interplay of tradition and innovation in sports. Brendan's insights offer a glimpse into the future of baseball coaching, underscoring the importance of understanding one's physical mechanics to achieve peak performance. Whether you're an aspiring athlete, a seasoned coach, or simply a fan of the game, Brendan's story underscores the transformative power of dedication, curiosity, and the willingness to embrace change. Tune in to learn, be inspired, and appreciate the depth of coaching that goes into every pitch in the big leagues. Enjoy the episode!

In this insightful episode of the HNL Movement Podcast, Andrew delves into a crucial aspect often overlooked in the pursuit of peak performance: the significance of health and availability. He begins with a powerful reminder that no matter how skilled or prepared you are, your greatest asset in any athletic endeavor is your ability to be consistently healthy and available. Andrew shares a thought-provoking narrative that illustrates the importance of not only being physically fit but also being present and ready for training and competition. Throughout the episode, Andrew emphasizes the importance of maintaining a holistic approach to health that goes beyond injury prevention. He discusses practical strategies for sustaining optimal health, such as balanced nutrition, adequate sleep, and effective stress management. Andrew also addresses the vital aspect of availability, shedding light on how chronic injuries can derail an athlete's career. He offers advice on listening to the body, adhering to recovery protocols, and avoiding overtraining to ensure consistent availability for training and competitions. As he wraps up, Andrew encourages athletes to strike a balance between their aspirations for high performance and the realities of their physical and mental well-being. This episode is a call to action for athletes to reevaluate their training and lifestyle choices, reminding them that sustainable high performance is built on a foundation of good health and consistent availability. Tune in for an episode that could change the way you approach your training and overall athletic journey.

In this focused episode of the HNL Movement Podcast, Andrew invites listeners to join him on a deep dive into the philosophy of intentional training. He questions the common habits of athletes and fitness enthusiasts alike, asking, "Why are you doing your current workout?" Andrew emphasizes that to truly excel, one must look beyond general goals like getting stronger or jumping higher. It's about understanding the specific aspects of training that will lead to those improvements, whether it's core stability for injury prevention, increasing volume for endurance, or correcting asymmetries that translate to better sports performance.  Andrew shares his insights on the necessity of a purpose for every exercise in a training program, challenging listeners to think critically about their regimen. Are your efforts truly addressing the needs of your sport? Are you covering all the bases necessary for peak performance? With Andrew’s guidance, training becomes more than a routine—it becomes a strategic, efficient, and systematic path to success.  Tune in for a thought-provoking discussion that might just change how you approach your next workout. Andrew’s message is clear: It's not about doing more; it's about maximizing the time and effort you're already investing. By the end of this episode, you'll be inspired to transform your training into a truly intentional practice. Don't miss out on these key strategies for optimizing every aspect of your performance. Enjoy the episode!

In this heartwarming episode of the HNL Movement Podcast, Andrew sits down with Vavae Malepeai, a Mililani High School graduate, Gatorade Player of the Year, USC football alumnus, and current member of the Stanford Football coaching staff. Vavae shares his journey from his early days, where faith, family, and the importance of hard work were deeply rooted in him, and helped him through the trials and triumphs of his football career.  His love for football grew as he grew older, and it seems that he was destined to be a running back. Vavae's story is one of relentless dedication and living in the moment. Andrew and Vavae discuss the sacrifices and lessons learned along the way—early morning bus rides, juggling homework and training, and the steadfast focus that propelled Vavae to success on and off the field. His transition to Mililani High School to play under his uncle's guidance was a pivotal moment in his life, reinforcing his commitment to the process and trust in the future.  Vavae's candid recount of the adversities and highlights of his time at USC, including battling through significant injuries, offers a raw and inspiring look at an athlete's resilience. Now, with a journey enriched by personal growth in all facets, Vavae stands as a testament to the strength that comes from facing life's challenges head-on. Listen in to discover how each setback has been a setup for Vavae's remarkable strides in life and football. Enjoy the episode!

In this insightful episode of the HNL Movement Podcast, Andrew opens up about the final leg of his PhD journey, likening it to the last demanding push to the finish line in any athlete's race. He brings listeners up to speed on the challenges and excitement that come with wrapping up his dissertation, from the meticulous data analysis to the enthusiasm of interpreting results that echo his clinical expertise, particularly in the realm of post-ACL reconstruction recovery and training. As Andrew discusses his anticipation of applying his research to practical athletic performance enhancement, he invites his audience to stay engaged and look forward to how these academic endeavors can translate into actionable strategies for athletes and coaches alike. He shares a heartfelt thank you to those who've supported him, acknowledging that the journey is as much about the community as it is about individual pursuit. Stay tuned as Andrew teases what's to come—applying rigorous academic research to the tangible world of sports performance. He calls on listeners to join in the conversation and share their own experiences with the intersection of academic research and athletic excellence. As we step into the new year, Andrew's story serves as a reminder of the dedication and passion that fuels both academic and athletic ambitions. Enjoy the episode!

In today’s episode of the HNL Movement Podcast, Andrew zeroes in on the essential aspects of improving our technique with training. He reminds us that aiming for perfection isn’t the goal; rather, it's about continually improving every time we train. Andrew discusses the importance of not becoming complacent and being open to advice for improvement. He shares many dimensions of improving during training, focusing on details that create efficient movement, underscoring that it's not just about lifting heavier weights.Join Andrew as he promotes a mindset shift towards constantly improving our techniques. He emphasizes that the quality of each repetition matters, and with time, consistent and proper practice yields significant results. Whether you’re in the gym or on the track, it's crucial to focus on intelligent movement rather than just exertion. Tune in for an inspirational nudge and learn how every training session can contribute to better movement. Prepare to train with intention and purpose. Enjoy the episode!

In the latest episode of the HNL Movement Podcast, Andrew welcomes Sanam Rezazadeh, the Assistant Athletic Trainer at Stanford, to share her unique journey into the world of athletic training. Sanam's path was not paved by early sports dominance; in fact, it wasn't until around 5th grade that she tried her hand at basketball. Despite this, her innate passion for sports was always clear. The turning point came with the challenge of knee pain and surgery, where she met an athletic trainer who inspired her with the profound impact of helping people recover from injuries. Sanam's voyage through her educational and career choices is a testament to the power of exploration and seizing opportunities. Initially drawn to physical therapy, her trajectory took a meaningful turn at the University of Hawaii, where she discovered her true calling in athletic training. It was the perfect blend of her desire to aid others and her love for the sports environment. Volunteering in the athletic training room wasn't just a stepping stone; it was a pivotal experience that laid the foundation for her future, allowing her to absorb invaluable skills that would sculpt her into the professional she is today.Reflecting on her growth over seven years at Stanford, Sanam delves into the realities of her role, her aspirations of working in collegiate or professional sports, and the decision-making process that led her to choose Stanford over an NFL internship with the San Francisco 49ers—a choice she has never regretted. Her story is one of continual evolution, embracing the dynamic nature of athletic training, and the satisfaction of reinvention within her career. For anyone intrigued by the intersection of sports, medicine, and personal growth, this episode is not to be missed. Tune in to the HNL Movement Podcast, subscribe on YouTube, and follow us on social media to be part of Sanam's compelling narrative. Enjoy the episode!

Show notes coming soon...

In this episode of the HNL Movement Podcast, Andrew challenges the common practice of Nordic hamstring exercises, shedding light on their limitations in hamstring training. Drawing from the recent study "Modulating the Nordic Hamstring Exercise From 'Zero to Hero'," he highlights the shortcomings of this widely-used exercise, especially for athletic performance. Andrew explains that despite its popularity, the Nordic hamstring exercise often falls short in maximizing benefits due to its biomechanical demands, which cause common compensatory patterns among athletes.Andrew then introduces the Glute Hamstring Raise (GHR) machine as a better alternative, capable of addressing the issues commonly encountered with Nordic hamstring exercises. By discussing the biomechanics of hamstring activation and the impact of different ranges of motion, he provides a more nuanced understanding of effective hamstring training. This episode is a must-listen for anyone interested in optimizing athletic performance, offering practical insights into improving muscle development and function. Dive in and explore a fresh perspective on hamstring training with Andrew on the HNL Movement Podcast. Enjoy the episode!