HNL Movement Podcast
Andrew Takata from HNL Movement discusses anything and everything related to optimizing human performance so that you can improve the quality of your life. Learn comprehensive ways to take care of your body, achieve better health, and elevate your performance so you can achieve your true potential. Andrew shares valuable information covering topics of rehab and injury prevention techniques, movement efficiency, strength and conditioning, and ways to create sustainable nutrition habits so that you can level up your performance in sports, daily activities, and life. He has over a decade of experience working with people of all ages, activity levels, training backgrounds, as well as helping people successfully return to activities following injury. Join Andrew and his passion to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to human performance. It will be a mix of interviews, great conversations, and solo episodes that you won’t want to miss. Hit subscribe, and get ready to optimize your human performance.
Episodes
275 episodes
Recovery Tools Won’t Save You From Doing Too Much
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—massa...
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Episode 273
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12:48
Yin and Yancy Ep. 14: Balancing Caution and Confidence in Training and Life
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 gradual...
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Episode 272
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15:43
Training Smarter Prevents Your Volume From Outpacing Your Progress
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...
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Episode 271
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14:43
Understanding Baselines and Responsiveness to Make Sense of Your Progress
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'r...
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Episode 270
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19:29
Blake Parado on Empowering Clients Through Functional Training
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...
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Episode 269
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1:28:14
From Basics to Precision in Coaching Athletes at Every Level
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 b...
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Episode 268
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17:35
3 Basic Nutrition Tips for Optimal Athletic Performance
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 th...
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Episode 267
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13:20
Yin and Yancy Ep. 13: Shifting Perspectives for Growth, Learning, and Improvement
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’...
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Episode 266
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14:27
Mastering Exercise Selection to Align with Optimal Performance
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. Drawi...
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Episode 265
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20:37
Why Weight Belts Are Holding Back Your Athletic Performance
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...
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Episode 264
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15:41
Yin and Yancy Ep. 12: Raising Your Performance on Tough Days
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 n...
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Episode 263
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16:46
Unlock Real Growth by Stepping Outside Your Comfort Zone
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 ...
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Episode 262
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16:00
The Importance of Both Bilateral and Unilateral Exercises for Optimal Performance
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 exercis...
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Episode 261
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19:17
Yin and Yancy Ep. 11: Finding Gratitude and Growth in the Face of Adversity
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 fa...
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Episode 260
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19:56
Every Action Creates a Positive or Negative Effect on Your Training and Performance
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 appr...
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Episode 259
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16:33
Making Progress Isn’t Just About the Program, It’s About How You Show Up
In this episode of the HNL Movement Podcast, Andrew discusses the importance of going beyond just following a workout program and expecting automatic results. Training is not a one-size-fits-all formula; it’s about the effort, intention, and mi...
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Episode 258
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15:13
Anthony Sinacore On Revolutionizing Performance Tracking and Athlete Development with VALD
In this engaging episode of the HNL Movement Podcast, Andrew sits down with Anthony Sinacore, Vice President of North America for VALD, to dive into the rapidly evolving world of sports science, objective testing, and performance metrics. Antho...
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Episode 257
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1:32:02
Setting Realistic Goals That Align with Your Values and Lead To Long-Term Success
In this episode of the HNL Movement Podcast, Andrew dives into the art of setting meaningful, sustainable goals that align with your personal values. With the new year often prompting resolutions, Andrew challenges the common trend of setting g...
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Episode 256
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29:45
Shifting Your Perspective to Boost Motivation, Consistency, and Performance
In this motivating episode of the HNL Movement Podcast, Andrew delves into the powerful mindset shift inspired by a recent post by The Rock: “You don’t have to do it, you get to do it.” He explores how reframing training and health from an obli...
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Episode 255
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15:19
Garvin Tsuji on the Evolution of Athletic Training and Giving Back to the Profession
In this episode of the HNL Movement Podcast, Andrew sits down with Garvin Tsuji, a seasoned athletic trainer and long-time advocate for the profession. Garvin takes us on a journey from his childhood in Mililani, where he played soccer and base...
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Episode 254
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1:21:38
Yin and Yancy, Ep. 10: Embracing Daily Progress Over New Year’s Resolutions
In this final episode of 2024, ending with another Yin and Yancy episode, Andrew and Yancy dive deep into the topic of New Year’s resolutions and why they may not be the best approach for lasting change. Yancy shares a refreshing perspective, a...
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Episode 253
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14:06
Understanding Pronation and Its Impact on Lower Body Performance
In this episode of the HNL Movement Podcast, Andrew dives into the often misunderstood topic of pronation and its crucial role in movement and performance. He explains that prontation itself is not bad—it's essential for force absorption and ef...
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Episode 252
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18:16
Finding Balance and Consistency in Fitness and Performance This Holiday Season
In this holiday-themed episode of the HNL Movement Podcast, Andrew dives into the challenge of staying consistent with your fitness routine during the busy holiday season. He highlights how our habits during the holidays can reflect the long-te...
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Episode 251
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17:24
Yin and Yancy Ep. 9: Viewing Weaknesses As Opportunities For Growth
In another thought-provoking episode of Yin and Yancy, Andrew and Yancy dive into the topic of addressing your weaknesses—both physical and mental—and the importance of embracing them as part of the growth process. Yancy kicks things off with a...
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Episode 250
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12:00
Balancing Internal and External Training Loads to Maximize Strength
In this episode of the HNL Movement Podcast, Andrew dives into how intermediate and advanced athletes can maximize their strength gains through smarter training. He highlights the importance of mental effort, neural activation, and full-range m...
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Episode 249
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23:21