In this week’s episode, Andrew touches base on 4 fundamental movements that will help to elevate your performance in sports and in life.  It doesn’t matter if you are an athlete or are just looking for ways to move better, these are the key components to moving efficiently and optimizing your performance in everything you do.   Andrew takes a deep dive into each of these 4 fundamental components that help us move past our plateau with exercise and movement:Foot and ankle movementPelvic positioningScapular (shoulder blade) controlHead and neck positioningWhen we have these key components in place, we move more efficiently, reduce our risk for injuries, and become more efficient in our activities.  Listen in on this episode to hear about the importance of keeping these fundamentals in place and utilizing them to your advantage.  Enjoy!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

HNL Movement Podcast

4 Fundamental Movement Concepts That Will Greatly Elevate Your Performance

This episode features UH volleyball star Kalei and her journey with sports, teamwork, and injuries.  This is especially a great episode for anyone who has ever dealt with injuries or hardships that have caused setbacks for their career or other aspects of their life journey.  Kalei has had many hurdles and obstacles to overcome in her career, especially when it comes to injuries.  Listen in as she goes into detail about her experiences with injuries and her healing journey.  Kalei is an example of grit and determination, having gone through two shoulder surgeries and an ACL tear.  With many halts in her volleyball career, she kept going. With any journey, there will come hurdles and obstacles, and Kalei is an excellent example of how to move through your setbacks and continue to pursue them.  Currently, Kalei is pursuing the role of counseling kids.  She loves to inspire and help build up the youth in their sports and in life.  Her approach is through being open and upfront, allowing kids to express and talk about what’s going on with them through somebody they trust.  This is a truly inspirational episode, and please stay tuned for more great interviews!  Aloha. 

Kalei Greeley On Persevering Through Rehab, Overcoming Obstacles, And Valuing Team Sports

In this week’s episode, Andrew addresses the subject of taping and bracing.  If you’re an athlete, you’ve most likely used a tape or a brace for an injury at some point.  It’s common for people to use this method to aide the recovery and healing of their injuries, but without completely understanding its purpose.  In this episode, Andrew shares his knowledge from an athletic trainer’s standpoint about taping and bracing.To heal an injury, the muscles in that area must be strengthened.  It’s important not to overuse the tape or brace.  In order to return back to your optimal levels of performance, the underlying causes of the issue must be addressed.  The tape or brace will not correct everything, and if overused, muscles may become weaker.  Andrew provides specific tips in this episode so that reliance on the tape or brace does not happen. This episode is full of helpful advice and insight for anyone who has ever dealt with injuries and certain issues that require extra attention.  If you’re an athlete, this is a great episode to take note of for any future injuries or issues that may arise.  Andrew goes in depth from his knowledge and experience so that even when you have a setback, you may again reach your optimal levels of performance.  Enjoy this episode, and stay tuned for more!  Aloha.  Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Taping, Bracing, And Strengthening For Optimal Recovery And Performance

This episode features Miah Ostrowski, a football and basketball star player from UH.  Miah is someone who can provide inspiration to athletes all around, being someone who played two sports in college and never really got a break.  Someone who was always bouncing around from sport to sport, Miah has a lot of insight to offer in the realms of mental toughness and taking care of your body to optimize your performance.  Miah talks a bit about his athletic childhood and the way he got started.  Basketball was his first sport and his favorite to begin with, and he picked up football later on.  He always had aspirations for competition, but none of those aspirations came without doubts as well.  He speaks about this and the ways he strived to become better and move through those doubts to be the star player that he became.  Now, he pays it forward through coaching.  Coaching gives him the opportunity to give back and be for these kids the same inspiration that he received as a young athlete.  His philosophy is encouragement, encouraging these kids to have a clear mind, a good head, and be here mentally.  He teaches them to take care of their bodies and always stays positive.  Listen in on this episode, and if you have young athletes in your life, be sure to share this with them! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Miah Ostrowski On Hard Work, Waiting For Opportunities, And Cherishing The Experiences

This week, Andrew dives into the subject of sticking with your goals based on the concept of reaching for the lowest hanging fruit.  What this means, stick to smaller goals while starting with a new goal or routine.  This concept can be applied to anything, such as your fitness goals, nutrition, or rehab.  Andrew provides a great reminder in this episode to remember that small wins spark motivation and lead to bigger wins.Think about how many times you have started something, set complex goals in the beginning, and then eventually stopped following through.  This is common, but mainly because we set our goals too high.  Although the strategy of setting higher goals in the beginning seems intuitive, it is not sustainable for long term goal setting.  Instead, setting smaller goals in the beginning is often the key to success later on.  Simple goal setting has been known to improve people’s attitudes as they celebrate small wins instead of striving right away for the big ones.  In this episode, you’ll learn the importance of sticking to this concept so that you can build your way to success and not burnout or overwhelm.  Listen in on this episode to gain some insight into your strength and conditioning, nutrition, rehab, or any type of goal in life!  Andrew is full of helpful advice to lead you to success by helping you focus on what you need to target first.  Remember not to get caught up in complex tasks, and the biggest takeaway, enjoy what it is that you are doing!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Simplify Your Actions, Pick The “Low Hanging Fruit,” To Boost Consistency

This week’s topic is nutrition and navigating the grocery store.  Maybe you’ve asked yourself, “where should I be shopping?”  This is a common question when we embark on a health and fitness journey.  Many people automatically think of supplement shops and begin a list of the things they want to supplement themselves on.  The truth, supplements are manufactured nutrients.  Your real friend is the grocery store.  In this episode, Andrew dives into a subject that we all should have been educated on long ago, how to navigate the grocery store.  Everything you need for your nutritional needs is located in the grocery store.  There’s no need to make weekly trips to the supplement shops to stay healthy.  Luckily, it’s much more simple than that.  However, you must know what to look for and where to find it.  It’s all about locating the things that nourish you, finding a good balance, and sticking to whole food sources.  Listen in on this episode as Andrew gives the lowdown on how to shop to keep yourself healthy and strong.  He’ll tell you where to go in the store and how to make your health journey simple, without loading up on all the fancy supplements.  Andrew also encourages you to do what’s right for you.  We all have different lifestyles and ways of balancing our schedules, so Andrew provides tips on how to stay healthy on a busier lifestyle for those who are on the move.  Enjoy this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

The Tried and True Store For All Your Nutritional Needs: Your Local Grocery Store

This week’s episode features Dr. Kaori Tamura, an athletic trainer who was also Andrew’s program director in the athletic training program.  Originally from Japan, Kaori has some interesting insights to share from her experiences growing up in Japan and moving to the states. During her college experience, she ended up dealing with some injuries that sparked her interest in sports medicine and the field of athletic training. She began her journey towards becoming a certified athletic trainer when she moved to California, where she overcame many obstacles to meet the requirements needed to sit the Board of Certification exam.Kaori speaks a lot about the connections between training in different sports and the differences between training in Japan versus the USA.  She has some wonderful stories to share, and this is a great episode for anyone who has dealt with injuries.  Kaori wouldn’t be where she is today if it weren’t for her experiences overcoming injuries, and she is proof that setbacks can often push us towards success.  Now, living in Hawaii, Kaori loves to surf, cherishes the local people and culture, and enjoys living an active lifestyle.  Listen in on this episode to hear the knowledge Kaori has to offer after her many years of experience.  Take it all in, and enjoy all of the gems in this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Dr. Kaori Tamura On Overcoming Obstacles And The Supporting Role Of Certified Athletic Trainers

A recipe is a great analogy to use when understanding how things fit together and balance out. This week, Andrew talks about what brings together all of the components for elevating your performance.  What is your recipe for performance?  When it comes to improving your lifestyle and achieving your fitness goals, whatever they might be, there is a delicate balance happening physically and mentally between these factors:•   Training•   Recovery•   NutritionThese components are complementary to each other, but they must be balanced out so that one does not overthrow the others.  As in a recipe, if the components are not in balance, the dish does not taste right.  Many things that can throw off the balance of your performance such as training volume, nutrition habits, mindset, recovery, or even information overload that becomes counterproductive. Make sure to find what’s right for you, and this can be challenging with all of the information available to us.  Try to decipher between fancy ads and what will benefit you.  In this episode, Andrew dives deep into the subject of creating your recipe for elevating performance.Remember, what works for one person might be different than what works for your lifestyle.  Andrew encourages everyone to enjoy the process, and not to rush it.  Listen in on this episode and learn about the importance of each key component to the delicate recipe of your performance, and learn how to apply this to your life.  Most of all, embrace the journey and stay positive.  Enjoy this episode to find out how to enjoy each step of your journey as you balance your lifestyle towards success.  Aloha!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

How To Develop Your Recipe For Performance

This week, welcome professional golfer, Brittany Fan, to the podcast!  Brittany is here to share her journey with golf, starting at age 12. This is the type of conversation that will give you that extra boost of fire to go after whatever it is that you’re pursuing.  No matter what it is that you’re after, listening to Brittany speak will inspire you to keep going! Brittany shares her experience with her coaches, those early mornings and intensive training throughout the day, then getting up and doing it again the next day.  She starts from the beginning, her high school golfing career, then she talks about her experience with college recruitment and playing at the collegiate level in Colorado.  Now, a professional in golf, Brittany is a huge advocate for pursuing your dreams.  Her biggest advice is to enjoy the entirety of everything.  Her journey did not come without challenges.  She emphasizes that it’s the challenges and the work that you put in that fuel your confidence and that having faith in yourself is the most important thing.   This is an inspiring episode.  Brittany lays it all out, that it takes grit and hard work to make it where you want to be, but she is proof that hard work pays off.  She recommends reading the book, “How Champions Think:  In Sports and In Life,” by Dr. Bob Rotella.  You can find the book on Amazon or also through betterworldbooks.com.  Enjoy this episode, Aloha!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Brittany Fan On Focus, Perseverance, and Self-Belief For Golf and Life

The topic for this week’s episode is nutrition, eating until you’re satisfied.  Andrew gives us tips on how to understand the cues that tell us when we’re satisfied, and he lays out the key points that influence our eating habits.  The way that we eat and the portion sizes that we believe are appropriate are influenced by so many factors, including:•   Mental•   Emotional•   Social•   Cultural •   HabitualMost of us have learned to rely on these influences to determine how much to eat instead of relying on our innate system of cues.  We tend to either overeat or undereat, and neither way leads us to nutritional balance.  Both of these habits are caused by a misunderstanding of how we eat until we’re satisfied.  Listen in on this episode to learn how to tune in and find that balance of eating until you’re 80% full, which is that sweet spot of satisfaction.  Eating until we’re satisfied, as opposed to overeating or undereating, can yield the following benefits:•   Endocrine balance•   Better gut/brain connection•   Accurate communication loop of hunger cues•   Reliance on innate systemsTune into this episode to get back to the basics, eating until you’re satisfied.  Learn how to use this skill even at social events and restaurants, where the social and cultural influences on portions are heightened.  Take on the key points given to you in this episode and apply them to your life, and use them to adjust and adapt to a more natural way of eating that will bring positive results!  Enjoy this episode, Aloha. Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Practice The Skill Of “Eating Until Satisfied” For Optimal Health And Performance

If you’re someone who is focusing on your health and wellness goals, how much information do you come across each day, either on the internet or social media?  The truth, we are bombarded by information each day.  Various sources of information coming at us all at once can be quite the information overload.  That’s not to mention all of the different technologies, supplements, and products that are available to us.  In this episode, Andrew draws us in to look at the ways we can decide for ourselves what is best and narrow our choices by building consistency on what works for each of us.  Andrew will discuss the ways that we can use the information that we choose to our advantage and avoid being captured by things like:•   Hype•   Marketing tactics•   Peer pressure•   Quick fixes•   Shortcuts  When there’s too much information available all at once, it is common for people to find themselves either hesitant to begin or doing too much.  Listen in on this episode to find out how the ways that you can choose what is best for you and integrate it into your life in a simple way without all of the distractions.  You may want to start by giving yourself a one-week break from all the information.  But first, enjoy this episode! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

How To Sift Through Health And Fitness Information To Achieve More

Welcome back to the podcast, comedian Tony Silva!  Tony is joining Andrew this week in a highly entertaining conversation on the subject of getting started.  Have you ever had something you wanted to do, such as a new exercise routine or something bigger, and you just didn’t know where to start?  This is very common for most of us. If you’ve found yourself there, listen in on this conversation between Andrew and Tony on the act of getting started with all those things you desire.  Tony shares his ideas of what it takes to find success and joy in the things that we desire in our lives, yet we’re new at.  Maybe start with choosing one, and start slow.  Don’t rush.  The key to getting started is to start somewhere.  Often, in the beginning, it can seem like a long road ahead, but consistency may take you farther than you think.  Take it one day at a time, and in six months, you might be surprised at how far you’ve come.  It’s all about making the time and making it happen.  There are some key points in this episode about making the time and prioritizing so that you can keep it going.  You won’t want to miss out!  Enjoy this episode, and stay tuned for more great episodes coming up!

Training Tips With Tony Silva: Get Started With Health, Fitness, And Taking Care Of Yourself

Listening to this episode, take some time to reflect.  Think about this last year.  Think about where you started and how far you’ve come.  We’ve all been through different levels of discomfort during these times since the pandemic hit.  It’s important to remember that what makes you uncomfortable can also be your biggest opportunity for growth.  How have you grown in the past year?  Many of us have had to make changes in our lives and have been forced to push ourselves out of our comfort zones.  Even though it is challenging, stepping out of your comfort zone is the best way to grow in the ways that you want to grow.  In this episode, Andrew shares some news about the steps he has taken in the last year which have led him to move on with the next chapter in his career.  Coming up in the fall, Andrew will be pursuing his Ph.D. in kinesiology.  Listen in on the full episode as Andrew shares some pieces of his own story and how he got to where he is now, which was not in his line of vision until this last year.  Enjoy this episode and use it to reflect on your own journey.  Where has life taken you, and where is it taking you now?  Also, stay tuned for more great episodes as the podcast continues with more amazing guests and stories! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Growing Outside Of Your Comfort Zone: Follow Me Along My Journey As A PhD Student

This week, welcome football coach Samson Anguay to the podcast!   As a coach, Samson is truly inspiring to listen to, being someone who truly believes in taking action with your calling. Samson has many experiences to share with us in this episode, from the beginning of his football career, overcoming injuries, and general life lessons he’s learned along the way.  Born and raised in Hawaii, sports have been a huge part of Samson’s life.  Growing up in a football-oriented family, he claims that football was more like something he was born into.  His love for football came naturally, and he loves to share that passion now with young men through his coaching.  Samson attended the University of Hawaii, which is where he learned a lot about overcoming injuries, performance, and mental toughness.  He didn’t experience injuries in high school, but in college, he went through a long journey with tearing his ACL and the recovery process.  Other injuries down the line, including a shoulder injury and a meniscus tear, Samson has a lot of wisdom to share when it comes to working through these types of setbacks.  Listen in as he shares the way that his experiences with injuries shaped him as an athlete and did not hold him back. Samson now leads a coaching organization, working with the youth, and he sees this as his mission to help these kids become the best that they can be.  Find more about his coaching by finding him on Instagram: @thecoach_samosonanguay.  You can also find him on Facebook by looking up Sam Anguay: Aloha Performance Academy.  Enjoy this episode, and stay tuned for more! Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Samson Anguay On Positive Coaching, Giving Back, and The Process Of Growth

In this episode, Andrew dives into the importance of properly rehabbing and strengthening following ankle sprains.  Ankle sprains are a common injury, and they’ve often been brushed off as not a big deal in the grand scheme of injuries.  However, an ankle sprain can leave you sitting on the bench and also restrict your daily activities, so it’s important to address an ankle sprain properly so that it doesn’t reoccur.  What causes an ankle sprain in the first place?  Andrew dives into the subject of kinesthetic awareness and the science behind what causes an ankle sprain.  Improving your kinesthetic awareness, proprioception, strength, and mobility are important factors that will help to prevent future ankle sprains from occuring.  Listen in to hear more about the fascinating ways the body communicates with the brain to protect your joints, muscles, and ligaments.  If you’ve ever had an ankle sprain, and most of us have at some point, you know that it takes time to heal.  This episode will provide you with all the steps that we typically encounter recovering from an ankle sprain, including the importance of not over-icing the injury.  Ice should be used immediately, the first thing after the sprain occurs, but be careful about using ice as a crutch.  Andrew will tell you the reasons for this. This episode is for everyone, and it’s a good reminder not to cut corners with any injury.  Injury recovery is a process, and this includes the ever-so-common ankle sprain injuries.  You’ll want to focus on restoring function through the recovery process and gradually increase your strength and conditioning as you return to your activities.  Listen in and enjoy all of the in-depth knowledge and information in this episode!Did you enjoy this episode?Please subscribe and leave a review on:AppleSpotifyGooglePandoraiHeartRadio

Why You Should Take Ankle Sprains Seriously For Health and Performance

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.

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HNL Movement Podcast

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