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HNL Movement helps others to perform better and improve their quality of life.

Join the HNL Movement community to learn, understand, and share how health, nutrition, lifestyle, and movement collectively contribute to better human performance.

16/05/2023

‼️Recover better with proper hydration and salt intake! 💪💧 Did you know that sodium plays a crucial role in regulating fluid balance and optimizing performance? 🌊 Discover the importance of salt-water balance and how it affects your athletic journey. Swipe through for some practical tips on salt intake and hydration for athletes. Stay hydrated, stay strong! 💦

29/04/2023

Effective performance training shouldn't create injuries, they should increase your capacity and reduce injury risk. By focusing on details to improve form and train smart, you can reduce your injury risk and elevate your performance. Remember that training should prepare you to better handle the demands of your sports and activities. Share your experience with gym injuries in the poll on my story and check out my latest tweet for more insights.

22/02/2023

External focus emphasizes the effect your movement has on the environment. This is opposite of internal focus, which focuses on what is happening within your body during movement. There is a time and a place for both strategies and coaching cues. Generally, external focus is effective when you are trying to reinforce natural, fast, and coordinated neuromuscular movements. For more information, check out the full episode on the HNL Movement Podcast (Episode 160) where I dive into the basic concepts of internal vs. external focus. 💯

18/01/2023

Training is about the process of growing, learning, and improving. There are so many details that you can improve every single time you workout or go to a practice. Don’t get this twisted, this is not to encourage you to overthink or go into paralysis analysis, but to emphasize that you need to pay attention to 1 or 2 focus points that can be improved when you train. There is no point in time that you will run out of things that can be improved in the grand scheme of performance. The more experienced you get, the more focused you get with these areas you can improve. If you ever are just going through the motions and think you “got everything down,” it’s definitely time to learn about what/how you can continue to improve. If you can’t figure it out yourself, find others that have the expertise/insights to help you level up (i.e. coaches, professionals, etc.). We all can continue to get better if we have the tools, knowledge, and resources to point us in the right direction. 💯

10/01/2023

Your brain and central nervous system needs to adapt to any training stimuli in order for you to see favorable benefits. Our brain leads the way and our tissues follow and adapt accordingly. Take this into consideration and you’ll get more out of rehab, training, or anything else that you are physically working towards. Focus on your proprioception, sensory feedback, and awareness during training. Play around with your cognitive focus/load during sport specific tasks. Be precise and consistent when carrying out sport skills until you imprint motor patterns (aka create “muscle memory”). Bottom line, the more your brain learns to control what you want the more positive gains you will experience. 💯

05/01/2023

Happy New Year! Don’t get caught up with crazy short-term training/nutrition routines just because it’s the New Year. The process remains the same: do what appropriately challenges your current fitness level, progress appropriately, and most importantly create sustainable habits. Health and performance isn’t about falling off a routine a couple weeks after the new year…it’s about embracing the routine that will support you long-term. 💯

29/12/2022

What you consume on a regular basis is extremely important to support your health and lifestyle. It is extremely important to create a healthy foundation of nutrition habits to be proactive about your health. Focus on eating nutrient dense whole foods, eat the rainbow (of colorful veggies/fruits - not skittles), and most importantly be consistent with nutrition habits that are sustainable. Medication, supplements, etc. have its place and can help us through certain circumstances. However, don’t rely on them and think that they will fix your health without working to improve your nutrition habits. 💯

14/12/2022

Long-term positive adaptations typically don’t happen by accident, it’s a culmination of experiences and stimuli that have a positive effect on our brains and in turn our performance. Often short-term quick fixes, short cuts, fads and gimmicks may yield quick results, but may have detrimental lasting effects on neuroplasticity and long-term progress. Take home message is that our brain (and body) will adapt to everything that we are experiencing. It’s up to us to make sure that we continue to adapt in a positive way. I.e. lifting with proper technique, conditioning in optimal zones for progressive gains, practicing nutrition habits that support your lifestyle, taking care of your mental/emotional health to complement your physical health, and so on. Think about how is your brain adapting with all of your training. 💯

14/11/2022

Focusing on what muscles are working, what you are feeling, and how you are controlling movement are crucial to improve neuromuscular control. I have seen and worked with many people that are not feeling the right muscles when training. Essentially, they need help to activate certain muscles and turn them back on. There are many strategies to reestablish neuromuscular control and build that foundation again. I typically never approach this issue by loading them more when they lack fundamental activation. When you do address the underlying issue(s) and get people to feel how to use that muscle, progress will start to increase exponentially. Sometimes you need to go back to basics in order to do things that are advanced. 💯

07/11/2022

We all have movement dysfunctions that we can work on with training. Movement dysfunction can include anything from restrictions, muscle imbalances, weaknesses, poor coordination, lack of stability and motor control, etc. The goal is not to “fix” all dysfunctional movement and move absolutely perfectly because that is not realistic. However, you want to continue to work on your movement quality to improve and help you to reduce injury risk and perform better in the activities that you do. Being aware of how you move is crucial to continue to work on improving your movement quality, technique, and performance.

02/11/2022

Majority of the time knee dysfunction/injury/pain is influenced by issues arising at the core, hip, ankle, and foot. Of course address the symptoms and issues at the knee, but until you work on the underlying causes up and down the kinetic chain that is contributing to knee issues, you won’t be able to get rid of the knee pain and perform your best. Understand the simple concept that the cause of pain is usually away from where you experience pain symptoms.

$Of course training is important, but in reality that’s only a fraction of your week. What you do outside of your trainin...$

26/10/2022

Of course training is important, but in reality that’s only a fraction of your week. What you do outside of your training sessions can affect your performance. Focus creating habits to support the lifestyle that elevates your performance. Recovery, sleep, stress management, nutrition, mental/emotional health, etc. are all important to adapt in positive ways from training. Sometimes what we are doing outside of training may be a road block that limits our progress.

20/10/2022

Don’t only focus on your strengths and favorite exercises. Many times what you specifically need to improve performance creates a love/hate relationship. You hate how hard some exercises are, but you love the results from pushing through. We all have our least favorite exercises like this. What’s yours? Type it in the comments below 💪👇

13/10/2022

Time, reps, practice, sacrifices, commitment, dedication are all some of the aspects that help to improve skills and performance. When you see extraordinary plays, athletes making things look smooth and effortless, or someone just making something look so easy that we all can do it, just appreciate how much work was put in to create that outcome you saw. This same process of working and improving at something applies to you too, wherever you are in your journey.

09/10/2022

If you have recently suffered from an injury or are recovering from an injury, focus on doing the things you can control to support your recovery. Your diagnosis does not 100% determine your recovery and outcome. This goes in terms of achieving better than average outcomes or poor outcomes. Keep persevering, working, and put yourself in the driver’s seat to do all you can do to push yourself to be better than before.

05/10/2022

Concussions are one of those injuries that you can’t see the subtle persistent deficits that affect neuromuscular control. Following concussions, many of the neural modulated aspects of biomechanics may increase the risks of sustaining lower extremity injuries. This is one of the many areas that I am interested in studying and look forward to future advancements in this field. Like with any extremity injury, make sure to recover and restore neuromuscular control through training.

28/09/2022

Wherever you are along your journey, it’s extremely valuable to practice the mindset of getting 1% better everyday. In a world of searching for rapid (and often unrealistic) results, we need to refocus on the things that support long-term progress. Focus on the mindset, intention, and consistency to improve everyday. When you do that you’ll be surprised what you will accomplish in a year, probably way more than you thought you would.

22/09/2022

Are you trying to get stronger, faster, jump higher, build endurance, gain flexibility? Whatever your goals are it’s important to know that our soft tissues will adapt mechanically and physiologically to the demands will place on them. Keep in mind that this includes all stresses placed on our tissues throughout the day, not only what is done with structured workouts. Remember to take care of your body so that you can continue to do all the things you love doing.

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