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
287 episodes
2025 Wrap Up: How to Train Smarter in the New Year
As the year wraps up, it’s tempting to overhaul everything — training, nutrition, goals, routines. In this short end-of-year episode, Andrew explains why that approach usually backfires. Progress doesn’t come from drastic changes or emotional o...
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Episode 285
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11:38
Why You Feel Tight — And Why Stretching Isn’t Solving It
Athletes chase tightness like it’s a flexibility problem, but the truth is far more interesting — and way more useful. In this episode, Andrew breaks down why chronic “tight” muscles are almost never caused by short tissue, and why stretching o...
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Episode 284
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20:13
Don’t Just Do the Work, Do It Well: The Power of Movement Efficiency
In this episode of the HNL Movement Podcast, Andrew dives into an important but often overlooked concept — that there are levels to movement efficiency and exercise technique. Just because you’re sweating or feeling fatigued doesn’t ne...
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Episode 283
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15:08
Yin and Yancy, Ep. 17: The Art of Coaching and Connecting with People
In this powerful and honest conversation, Yancy shares his personal journey of learning how to coach—not just athletes, but his own kids. As a professional fighter, mentor, and father, he opens up about the unique challenges of balancing those ...
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Episode 282
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31:08
Balancing Progress, Patience, and Purpose in Training and Life
In this short and reflective episode of the HNL Movement Podcast, Andrew shares an honest update on life, balance, and the ongoing pursuit of progress. With exciting projects and new opportunities on the horizon, he discusses the importance of ...
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Episode 281
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14:20
How Mastering Weight Distribution Can Unlock Strength and Performance
In this episode of the HNL Movement Podcast, Andrew dives into one of the most overlooked yet powerful aspects of training—weight distribution. How you distribute your weight during exercises determines how forces travel through your bod...
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Episode 280
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18:46
Stick to a Program to Unlock Your Best Results
In this episode of the HNL Movement Podcast, Andrew dives into the importance of sticking with a program long enough to truly maximize your results. Too often, athletes and fitness enthusiasts move on from exercises or programs after only a few...
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Episode 279
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11:58
Yin and Yancy Ep. 16: Finding Consistency Amidst Information Overload
In this episode of Yin and Yancy, Andrew and Yancy dive into the double-edged sword of information overload in today’s fitness and performance world. With endless tips, hacks, and advice at our fingertips, it’s easy to get distracted or overwhe...
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Episode 278
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22:38
Expand Your Nutrition Toolbox for Consistent Performance
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 ...
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Episode 277
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14:26
Progress Is in the Details, Not Just the Grind
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 shor...
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Episode 276
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15:58
Yin and Yancy, Ep. 15: What Will You Learn, Earn, and Return?
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 grow...
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Episode 275
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15:35
Scapular Control Is Key to Better Shoulder Performance
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 s...
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Episode 274
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14:51
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