# hnl (audio feeds) — RSS Amplifier Recent posts from the 1 feeds in the RSS Amplifier directory that cover hnl. Page: Feed: --- ## Naya Dong on Two ACL Injuries, Recovery, and the Journey to Division I Volleyball _2026-06-16 · HNL Movement Podcast_ In this episode, Andrew sits down with Naya to discuss her volleyball journey from a young athlete in Hawai‘i to competing at the Division I level. Naya shares how she first discovered volleyball after trying several sports as a child, the impact of club volleyball and travel tournaments on her development, and how competing alongside and against high-level athletes helped her realize that playing… [Listen](https://www.buzzsprout.com/756665/episodes/19353980-naya-dong-on-two-acl-injuries-recovery-and-the-journey-to-division-i-volleyball.mp3) ## The Real Coaching Lesson Behind Acute:Chronic Workload Ratio _2026-05-26 · HNL Movement Podcast_ In this episode, Andrew breaks down the concept of the Acute:Chronic Workload Ratio (ACWR) in a practical and easy-to-understand way for athletes, coaches, parents, and practitioners. Rather than getting lost in complicated formulas or sports science jargon, this discussion focuses on the bigger coaching and performance lesson behind ACWR — why sudden spikes in workload can become problematic when… [Listen](https://www.buzzsprout.com/756665/episodes/19239831-the-real-coaching-lesson-behind-acute-chronic-workload-ratio.mp3) ## More Fatigue Doesn’t Mean More Progress _2026-03-17 · HNL Movement Podcast_ Many athletes judge the quality of a workout by how tired they feel afterward. If they’re exhausted, breathing hard, and drenched in sweat, it must have been productive. But fatigue and progress are not the same thing. In this episode, Andrew breaks down the important difference between fatigue and adaptation, and why simply chasing exhaustion doesn’t necessarily improve performance. Fatigue can… [Listen](https://www.buzzsprout.com/756665/episodes/18857491-more-fatigue-doesn-t-mean-more-progress.mp3) ## High Performance Is Built on Habits _2026-03-03 · HNL Movement Podcast_ Life doesn’t slow down when you’re trying to improve. Schedules get packed, stress rises, sleep drops, and motivation fluctuates. And when that happens, you don’t suddenly become more disciplined — you fall back on your habits. In this episode, Andrew breaks down why performance under stress reveals your default behaviors, not your intentions. Goals are important, but they don’t protect you when… [Listen](https://www.buzzsprout.com/756665/episodes/18780595-high-performance-is-built-on-habits.mp3) ## 2025 Wrap Up: How to Train Smarter in the New Year _2025-12-23 · HNL Movement Podcast_ 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… [Listen](https://www.buzzsprout.com/756665/episodes/18404678-2025-wrap-up-how-to-train-smarter-in-the-new-year.mp3) ## Why You Feel Tight — And Why Stretching Isn’t Solving It _2025-11-18 · HNL Movement Podcast_ 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… [Listen](https://www.buzzsprout.com/756665/episodes/18209846-why-you-feel-tight-and-why-stretching-isn-t-solving-it.mp3) ## Don’t Just Do the Work, Do It Well: The Power of Movement Efficiency _2025-11-04 · HNL Movement Podcast_ 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… [Listen](https://www.buzzsprout.com/756665/episodes/18129996-don-t-just-do-the-work-do-it-well-the-power-of-movement-efficiency.mp3) ## Yin and Yancy, Ep. 17: The Art of Coaching and Connecting with People _2025-10-21 · HNL Movement Podcast_ 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,… [Listen](https://www.buzzsprout.com/756665/episodes/18047604-yin-and-yancy-ep-17-the-art-of-coaching-and-connecting-with-people.mp3) ## Balancing Progress, Patience, and Purpose in Training and Life _2025-10-07 · HNL Movement Podcast_ 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… [Listen](https://www.buzzsprout.com/756665/episodes/17969237-balancing-progress-patience-and-purpose-in-training-and-life.mp3) ## [Recipe PDFs Ready Fast (Sponsored)](https://crawlproof.com/a/YEPeYCsrBFNI) _2025-10-07 · **Sponsored**_ Turn online or personal recipes into clean, printable PDFs in seconds. ## How Mastering Weight Distribution Can Unlock Strength and Performance _2025-09-23 · HNL Movement Podcast_ 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 body, how strong you feel, and how effectively you can improve. From squats to deadlifts, push-ups, and even agility work, subtle shifts forward, backward, or into… [Listen](https://www.buzzsprout.com/756665/episodes/17890478-how-mastering-weight-distribution-can-unlock-strength-and-performance.mp3)