HNL Movement Podcast
Health, Fitness & Longevity
About
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
Episodes
- More Fatigue Doesn’t Mean More Progress
This episode of HNL Movement Podcast, featuring Andrew, explains that fatigue and progress are distinct in athletic training. It details how excessive fatigue can shift training stimulus away from intended goals, like power development, an…
- High Performance Is Built on Habits
Andrew discusses how high performance is built on habits, not motivation. He explains that stress reveals default behaviors and that consistent improvement through busy periods relies on simple, repeatable routines that hold up under press…
- 2025 Wrap Up: How to Train Smarter in the New Year
In this episode, Andrew explains that consistent, small improvements and better execution of training basics are more effective than drastic New Year's overhauls. He emphasizes moving better, training with intent and gradual progression, a…
- Why You Feel Tight — And Why Stretching Isn’t Solving It
This episode of the HNL Movement Podcast explains that persistent muscle tightness is rarely due to short tissues and that stretching offers only fleeting relief. Andrew details how tightness signals underlying issues like distrust in join…
- Don’t Just Do the Work, Do It Well: The Power of Movement Efficiency
On the HNL Movement Podcast, Andrew explains movement efficiency, noting that effective technique, precision, and control lead to better performance than mere effort or exhaustion. He highlights that focusing on the quality of movement hel…
- 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 t…
- 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 importanc…
- 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…
- 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…
- 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 ov…
- 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 wh…
- 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 short e…
- 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…
- 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 c…
- 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—…
- 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 gr…
- 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 i…
- 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're a…
- 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…
- 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…
- 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 optimi…
- 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 daug…
- 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.…
- 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 ma…
- 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 hav…
- 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…
- 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 ex…
- 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—h…
- 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…
- 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, a…
- 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.…
- 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 sett…
- 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…
- 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…
- 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 perspecti…
- 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 a…
- 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 lo…
- 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 w…
- 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-ra…
- Meal Timing, Circadian Rhythms, and Better Sleep for Maximizing Athletic Performance
In this insightful episode of the HNL Movement Podcast, Andrew delves into the often-overlooked connection between nutrition and sleep, and how they work together to optimize athletic performance and recovery. He highlights how poor sleep…
- Yin and Yancy, Ep. 8: Hydration Essentials for Recovery and Performance
In this refreshing episode of Yin and Yancy, Andrew and Yancy dive into the critical topic of hydration and its profound impact on recovery and athletic performance. Yancy shares his favorite recent post-workout blend of watermelon and coc…
- Strategies for Maintaining Consistency and Avoiding Burnout
In this engaging episode of the HNL Movement Podcast, Andrew explores the crucial balance between maintaining consistency in training and avoiding burnout. Drawing an analogy to cultivating a garden, he illustrates how both processes requi…
- Discovering Your Lasting Motivation with the 5-Whys
In this motivating episode of the HNL Movement Podcast, Andrew explores the essential concept of finding your "why" as a driving force behind motivation and performance. He reflects on how understanding personal motivations can provide cla…
- Yin and Yancy, Ep. 7: The Critical Role of Feet and Ankles for Better Performance
In this engaging episode of Yin and Yancy, Andrew and Yancy dive deep into the often overlooked topic of foot and ankle function, exploring its critical role in athletic performance. Yancy reflects on his personal journey of realization re…
- Emphasizing Quality Over Quantity For Optimal Athletic Performance
In this thought-provoking episode of the HNL Movement Podcast, Andrew examines a common misconception in training and productivity: the belief that more time spent alone or more repetitions will automatically yield better results. Drawing…
- The Role of Active Recovery in Sustaining Athletic Performance
In this episode of the HNL Movement Podcast, Andrew explores the vital role of active recovery in the year-round athletic journey. Drawing from his recent experience of navigating a busy schedule, he emphasizes that life’s demands can shif…
- Working On Weaknesses Instead Of Working Around Them
In this insightful episode of the HNL Movement Podcast, Andrew tackles a crucial yet often overlooked aspect of training: addressing and improving weaknesses rather than working around them. Using the analogy of a car that neglects routine…
- Yin and Yancy, Ep. 6: The Power of Intrinsic Motivation for Success
In this thought-provoking episode of Yin and Yancy, Andrew and Yancy delve into a crucial aspect of personal and athletic development: the role of intrinsic motivation and the importance of focusing on self-improvement rather than seeking…
- Unraveling the Complexity of Human Performance
In this thought-provoking episode of the HNL Movement Podcast, Andrew explores the multifactorial nature of human performance, drawing insights from David Epstein’s acclaimed book, "The Sports Gene." Andrew delves into how athletic excelle…
- The Power of Preparation in Achieving Your Best Performance
In this insightful episode of the HNL Movement Podcast, Andrew explores the crucial role of consistent preparation in achieving peak performance. Drawing a parallel to preparing for a major exam or job interview, Andrew underscores that su…