HNL Movement Podcast

In this short and practical episode of the HNL Movement Podcast, Andrew breaks down one of the most overlooked keys to eating well consistently — having enough nutritious options that fit your lifestyle, goals, and schedule. He explains why nutrition often becomes difficult when your choices are limited, and how expanding your “nutrition toolbox” gives you the flexibility and sustainability you need for long-term success.

Andrew sha...

In this episode of the HNL Movement Podcast, Andrew breaks down a simple but powerful truth: the details matter more than you think. Whether you’re an athlete chasing performance goals or a coach trying to raise the standard, this short episode dives into how small actions — often overlooked — play a huge role in progress, injury prevention, and long-term development.

Andrew shares relatable examples from training sessions, warm-ups...

In this episode of Yin and Yancy, Andrew and Yancy reflect on a powerful message inspired by a Denzel Washington clip: in life, you learn, you earn, and you return. This simple yet profound idea sparked a deeper conversation about personal growth, experience, and how we pass on what we’ve gained—whether in our families, careers, or communities. Yancy shares how this perspective shows up in his own journey as a father, while Andrew ...

In this episode of the HNL Movement Podcast, Andrew dives into an often overlooked but essential concept for upper body performance and long-term shoulder health — scapulothoracic function. While most people are quick to focus on rotator cuff strengthening, the real foundation lies in how well the scapula can stabilize and move over the rib cage. Andrew explains how the scapulothoracic joint isn't a true joint in the tradition...

In this quick solo episode of the HNL Movement Podcast, Andrew dives into a crucial yet often overlooked concept: you can’t undo how your body responds to training. Once you’ve pushed past your body’s capacity, no amount of recovery tools—massage guns, cold plunges, compression sleeves—can erase the effects of excessive training. Whether it’s extreme fatigue, soreness, tightness, or injury, these responses are the result of doing t...

In this episode of Yin and Yancy, Andrew and Yancy explore the delicate balance between cautiousness and confidence, both in life and in training. Yancy reflects on a moment with his child learning to navigate stairs—how initial caution gradually gave way to confidence, and how that same shift happens in all of us. It’s a powerful metaphor for training, growth, and being mindful of how we carry ourselves through each phase of learn...

In this short but impactful solo episode, Andrew dives into a common misconception in training: that more is always better. If you—or someone you know—are training hard 6–7 days a week but not seeing the progress you expect, this episode is for you. Andrew explains why piling on more volume or sessions can actually stall your progress, especially when recovery and quality are overlooked.

He breaks down the principles of general adap...

In this solo episode of the HNL Movement Podcast, Andrew breaks down an important concept from David Epstein’s The Sports Gene: the interplay between your starting point—your baseline—and how well you respond to training. Whether you're an athlete, coach, or just someone trying to make progress in your fitness journey, understanding where you fall on this spectrum can bring clarity, motivation, and smarter training decisions.

A...

In this engaging episode of the HNL Movement Podcast, Andrew sits down with Blake Parado, the owner of Parado Power, to discuss his inspiring journey into the fitness world and his approach to training. Blake shares his background growing up in Manoa Valley, where he played multiple sports like baseball, soccer, and basketball. He explains how his early experiences with strength training shaped his understanding of physical develop...

In this episode of the HNL Movement Podcast, Andrew takes a deep dive into the challenges coaches face when working with athletes at different stages of experience. For beginner athletes, the technical aspects of strength and conditioning may be straightforward, but the real challenge lies in communication—how to teach, connect, and help them understand the fundamentals without much reference point. It’s about getting them to embra...

In this quick but insightful episode of the HNL Movement Podcast, Andrew breaks down three essential concepts to improve your nutrition for performance. He focuses on simple, actionable steps to help athletes and fitness enthusiasts optimize their food choices and build sustainable habits that enhance both health and performance. Whether you’re just starting your nutrition journey or looking to refine your approach, this episode pr...

In this thought-provoking episode of Yin and Yancy, Andrew and Yancy explore the power of perspective and how seeing things from different angles can transform our understanding and progress. Yancy shares a powerful analogy, using his daughter’s new ability to crawl and discover hidden objects on the ground—things they had been searching for from a higher vantage point. This serves as a metaphor for how we, as adults, often view li...

In this episode of the HNL Movement Podcast, Andrew delves into the art of exercise selection, offering a fresh perspective on how to sift through the countless exercise variations and choose the right ones to achieve your training goals. Drawing an engaging analogy to cooking, Andrew explains how selecting the right exercises is like choosing the right ingredients for a meal. It’s not just about picking exercises at random but und...

In this episode of the HNL Movement Podcast, Andrew dives into the use of weight belts in training and why athletes outside of powerlifting should reconsider their reliance on them. While weight belts can provide external support during maximal strength lifts, they can prevent athletes from developing the internal core stability needed for real-life sports movements. Andrew explains how athletes should focus on building strength th...

In this episode of Yin and Yancy, Andrew and Yancy discuss the power of perseverance, particularly when it comes to pushing through tough days and doing what needs to be done, even when motivation is low. They explore the importance of having non-negotiables—those habits and routines that remain consistent, regardless of how you feel. By emphasizing the need to show up and perform even on difficult days, they highlight how consiste...

In this episode of the HNL Movement Podcast, Andrew dives into the crucial topic of stepping outside your comfort zone in training. Many athletes and fitness enthusiasts find themselves sticking to what’s familiar, avoiding the discomfort that comes with challenging areas of their training. But true growth happens when you embrace those uncomfortable moments and push through them. Andrew explains how recognizing and working on your...

In this episode of the HNL Movement Podcast, Andrew dives into the pros and cons of bilateral versus unilateral exercises and why incorporating both into your routine is essential for maximizing strength and performance. While bilateral exercises like squats and deadlifts help build overall strength and power, unilateral movements, such as single-leg squats and lunges, are crucial for addressing imbalances, improving core stability...

In this episode of Yin and Yancy, Yancy reflects on a powerful moment during his last fight, when an interviewer asked him, "Why do you do what you do?" This question sparked a deeper appreciation for the incredible support system he has—his family, friends, and loved ones—who allow him to pursue his passion for fighting. Despite not winning his last fight, Yancy focuses on the lessons he can take from the experience rath...

In this episode of the HNL Movement Podcast, Andrew dives into the powerful concept that everything we do has a cause and effect, especially when it comes to training, mindset, and performance. Whether it’s your form during a workout, your approach to nutrition, or how you show up mentally, each action leads to a ripple effect—either beneficial or detrimental to your progress. Andrew explains how small actions, like correcting your...