HNL Movement Podcast

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 overload. It comes from small, intentional improvements executed consistently. The athletes who improve year after year aren’t doing more — they’re doing the basics better.Andrew breaks down the difference between progressive overload and drastic overload, and why confusing the two leads to soreness, tightness, inconsistency, and stalled progress. He shares three non-negotiables to carry into the new year: moving better before adding more, training with clear intent and gradual progression, and paying attention to recovery signals instead of ignoring them. These principles apply whether you’re lifting, running, or simply trying to stay healthy and resilient.This episode is a reset — not a reinvention. If you want the new year to look different from the last, focus less on changing everything and more on executing a few key habits with precision and consistency. Small improvements, repeated over time, are what actually move the needle.

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 only gives temporary relief. Tightness is a signal, not a diagnosis. It shows up when the body doesn’t trust the joint position, doesn’t have enough strength or stability in key ranges, or is getting noisy sensory input that forces the nervous system to lock things down. Instead of fighting the tension, you need to understand what it’s protecting you from.Andrew explains the deeper drivers of tightness through the lens of biomechanics, stability, and somatosensory control. Weakness, poor joint mechanics, and compensatory patterns can all create a loop where certain muscles grip to stabilize things they shouldn’t be stabilizing. Add in inaccurate proprioception or poor movement variability, and the nervous system only tightens its guard. When the brain doesn’t feel safe, tension goes up — regardless of how much stretching you do.This episode shows you what actually works: restoring joint position, improving local strength and force control, and training the nervous system to better sense and coordinate movement. When you upgrade position, stability, and sensory accuracy, tightness stops being a daily battle and starts becoming a rare signal you actually understand. Whether you’re an athlete tired of feeling tight or a coach looking to clean up movement quality, this will help you solve tightness at the root — not chase symptoms at the surface.

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 necessarily mean you’re improving performance. Andrew explains why athletes who move efficiently tend to make training look effortless, while those who rely on poor mechanics often mistake exhaustion for progress.He breaks down how movement efficiency is a skill that develops through precision, control, and awareness — not just effort. By focusing on how you move rather than how much you do, you can extract far more from every rep, reduce compensations, and build strength and coordination that actually transfer to performance.This episode is a reminder to stop chasing the sweat and start chasing quality. True progress happens when you pay attention to the details and refine your movement over time. Tune in to learn how improving your technique and efficiency can take your training and performance to the next level. Enjoy the episode!

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 roles and how his approach to coaching continues to evolve.We dive deep into the heart of what it really means to coach: the balance between teaching, accountability, and connection. Yancy and Andrew discuss how the landscape of coaching has changed from the “follow the program or get out” mentality to one that encourages communication and mutual understanding. They explore how generational shifts, parenting styles, and life experiences shape the way people learn and respond to coaching.Ultimately, this episode highlights that great coaching goes far beyond sets, reps, and technique. It’s about learning how to reach people where they’re at, challenge them to grow, and build trust over time. Whether you’re a coach, athlete, or parent, this conversation will help you reflect on how to foster more meaningful and effective coaching relationships.

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 slowing down just enough to focus on quality — both in training and in life. Just as great training isn’t about doing more, but doing things with purpose and consistency, Andrew emphasizes that true growth comes from staying intentional through all of life’s busy seasons.He ties this message back to his core philosophy: that strength, conditioning, and health aren’t separate from life — they are life. Training teaches us patience, discipline, and the ability to keep showing up even when things get hectic. As the podcast shifts to a biweekly release for the coming weeks, this episode serves as a reminder to focus on what matters most, trust the process, and keep progressing one step at a time.Tune in for a quick dose of perspective and inspiration to help you stay grounded, consistent, and motivated in your training, work, and everyday life. Enjoy the episode!