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Andrew Takata

MS, ATC, CSCS, CISSN HEALTH | FITNESS | NUTRITION | PERFORMANCE Investing to help others along their fitness journey💯 Dir. @performancerehabortho

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Simple and effective full body movements! Working on improving the basics 👍 . Tip: Focus on fine tuning the quality of your movements and get back to basics. Combining functional lower and upper body movements into one exercise will help to make your workout more efficient. Focus on using your core to stabilize your spine and connect the lower body to your upper body during these exercises. Your lumbar spine should remain neutral throughout to help emphasize proper use of your legs and arms. Keep working to improve the way you move! . . . #functionalmovement #functionalexercise #squats #rdl #movebetter #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #backtobasics #holisticfitness #hawaiifitness #fullbodyexercise #hilife #aloha at Performance Rehab Ortho

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Peach french toast bake! 😋 So easy and delicious! . Tip: These breakfast bakes/casseroles are a great easy way to make larger portions. We often don’t realize how much time constraints and convenience drive our nutrition choices. Be mindful with what you currently do in order to experiment with what works best for your lifestyle. Nutrition is all about finding balance for you as an individual to improve the quality of all aspects of your life. Yes, you will get physical benefits, but it will also bring psychological, emotional, cultural, social, and many more benefits when you start to specifically tailor a healthy lifestyle to you. Happy Monday! 🤙 . . . #frenchtoast #frenchtoastbake #mealprep #mealprepmondays #holisticnutrition #precisionnutrition #peaches #findingbalance #mindfuleating #healthylifestyle #nutrition #nutritionist #nutritiontips #sportsnutrition #hawaiieats #deliciousness #easymeals #hilife #aloha at Honolulu, Hawaii

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Getting some movement using a parking stall 😂 Please don’t attempt with cars around! . Tip: It helps to have objective goals and measures while working out to have something to reach for (i.e. the lines of a parking stall, etc.). At the same time remember that there are many ways to accomplish things and you don’t want to put the quality of your movements/workouts on the backburner. Distances, times, weights, reps, etc. are important, however, of equal importance, if not greater, is how we able able to execute them. Find better balance between quality and quantity to help you safely improve your performance. Improving the quality of your movement alone will help you to raise the bar! 👍 . . . #qualityoverquantity #weekendworkout #justmove #exercise #movebetter #performbetter #fitnesstips #fitnessjourney #progressnotperfection #findingbalance #holisticfitness #hawaiifitness #performancetraining #athletictraining #safetyfirst #trainsmart #hilife #aloha at Honolulu, Hawaii

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Happy Saturday! Get some movement in anywhere and anytime! 🤙 . Tip: Sometimes it’s good to mix things up both physically and mentally to prevent the monotony of exercise. You really can get movement in anywhere and anytime, even if it’s in the form of daily activities. Structured exercise is good, but sometimes just doing some manual labor and full body movements often help to keep us fit. Always try to move with better biomechanics and just bend, squat, hinge, press, push, pull, rotate, etc. Find other ways to get movement and exercise today and appreciate what your body is able to do! Have a great weekend! . . . #justmove #exercise #fitnesstips #fitnessjourney #move4purpose #weekendworkout #progressnotperfection #movewell #movebetter #performbetter #doitfitandhealthy #trainsmart #performancetraining #athletictraining #holisticfitness #hawaiifitness #hilife #aloha at Honolulu, Hawaii

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Hawaiian plate on this aloha Friday! 🤙 . Tip: Your surroundings, environment, and culture have a big influence on your overall nutrition. Embrace everything that these have to offer and find the right balance that works best for you. Discover tasty meals that are healthy and nutritious. Appreciate the dining atmosphere and company of others. Enjoy what foods and traditions your culture has to offer. The more consistent healthy habits you develop the better you will be able to truly enjoy all the foods that your culture offers, beyond its nutritional value. Being able to socialize, partake, celebrate, and indulge is all part of life and definitely a part of nutrition! It is unhealthy in different ways to eliminate those aspects from your life and holistic nutrition plan. Here’s to working towards a healthier and happier you! 🙌 . . . #nutrition #culture #nutritionist #sportsnutrition #holisticnutrition #holisticfitness #healthylifestyle #healthymindset #nutritiontips #fitnesstips #fitnessjourney #findbalance #hawaiieats #precisionnutrition #hawaiianplate #homecooking #laulau #poi #lomilomisalmon #haupia #deliciousness #hilife #alohafriday #aloha at Honolulu, Hawaii

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Scapular stability! Learn to control your shoulder blade! 👍 . Tip: Balancing the force couples required to stabilize your scapula provide a base for your shoulder and arm to move. In a nutshell, scapular stability will directly affect rotator cuff function. Rotator cuff function will affect shoulder (glenohumeral) joint kinematics. The better your shoulder joint functions, there is more potential to create and absorb force in your upper extremity. With enhanced force capabilities you will notice improvements in everything from ADLs (activities of daily living) to training to sports. Spend the time to work on the basics and tune up your body, it will pay dividends! 🤙 . . . #scapularstability #shoulderstability #kinematics #upperbodyworkout #performancetraining #athletictraining #injuryprevention #rehabilitation #progressnotperfection #fitnesstips #fitnessjourney #stabilitytraining #holisticfitness #hawaiifitness #tuneup #trainsmart #moveu #move4purpose #hilife #aloha at Performance Rehab Ortho

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Balance and pick ups on the med ball, didn’t quite complete the set cause everything was on fire! 🔥😅 . Tip: Always practice safety first when exercising and working out. At the same time challenge yourself both mentally and physically to maximize your progress and performance. How we train and what we focus on directly translate into our performance in physical activities and sports. We must practice and improve our fundamental movements during training so that they become ingrained into how we move throughout life. 🤙 . . . #balancetraining #findingbalance #dynamicbalance #stabilitytraining #progressnotperfection #movebetter #performbetter #justmove #stayfocused #trainsmart #performancetraining #athletictraining #fitnesstips #fitnessjourney #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Taco (salad) Tuesday 😂 Not exactly tacos, but sooo delicious! 😋 . Tip: Mix it up and try different variations of your favorite foods. This isn’t exactly tacos, but it was really tasty and super enjoyable! Sometimes different dishes are meant to be enjoyed for what it is, not to try to replace something that we designate to be “unhealthy.” Try different dishes because you want to appreciate what it has to offer, NOT because you have to, or should eat it. Give that a try and your outlook towards meals will gradually become more positive. 🙌 . . . #nutrition #nutritionist #nutritionmatters #sportsnutrition #balancednutrition #healthylifestyle #tacotuesday #tacosalad #holisticnutrition #holisticfitness #hawaiieats #nutritiontips #fitnessjourney #progressnotperfection #hilife #aloha at Honolulu, Hawaii

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Monster band walks on this monday! 👍 . Tip: Controlling your knees during lower body movements is a product of your core and hip muscles. Valgus (knee caving in) or varus (knee bowing out) knee positions can cause a variety of symptoms and overuse issues at the knee joint. To prevent/eliminate these issues focus on creating balance, control, and kinesthetic awareness around your hip to better move your knees. Fine tune how you are able to control anterior and posterior pelvic tilt and the balance with your glutes/external rotators and hip flexors/adductors in efforts to improve your knee kinematics. Once you are able to feel and better control these motions, we must reintegrate this muscle function into dynamic movements. Try these monster walks and standing clamshells to help with motor learning. 👍 . . . #glutes #squats #monsterwalks #biomechanics #kinesthesia #injuryprevention #performancetraining #rehabilitation #athletictraining #movementintegration #movebetter #performbetter #move2improve #justmove #fitnesstips #fitnessjourney #progressnotperfection #minibands #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Happy Mother’s Day to all the wonderful moms! What would we do without you! 🙌 . Some @trxtraining core work on this Mother’s Day! Mothers are the core of our families, providing strength, stability, and keeping everything together. They keep us going and make sure everything is being taken care of constantly. I honestly don’t know how you do all that you do. Thank you for everything you do mom! Happy Mother’s Day! 🙌 . . . #happymothersday #mothersday #awesomemom #supermoms #trx #trxworkout #trxtraining #coreworkout #corestability #functionaltraining #functionalmovement #plankchallenge #plankvariation #fitnesstips #fitnessjourney #movebetter #performbetter #performancetraining #athletictraining #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Happy Saturday! Enjoying some delicious homemade chicken noodle soup, BLT sandwich, and fruits! 😋 . Tip: Many traditional meals have really epitomized what healthy nutrition is about. Chicken noodle soup is a prime example of that and has been passed down through generations. It doesn’t matter if you are eating it when you are suffering from a cold or just enjoying it as part of your meal. The ingredients in chicken noodle soup provide a great balance of micronutrients and macronutrients to help support immune function, keep you satisfied, provides hydration, and most of all is comforting and enjoyable to eat. It’s a great example of how great healthy meals can provide us with psychological and emotional benefits as well. We need to focus on everything that encompasses nutrition, the big picture, and the things that really matter. That’s a holistic approach to your nutritional needs! . . . #chickennoodlesoup #bltsandwich #nutrition #nutritionist #sportsnutrition #precisionnutrition #holisticnutrition #homecookedmeal #hawaiieats #healthylifestyle #hilife #aloha at Honolulu, Hawaii

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Happy aloha FRIDAY!! Who’s ready to jump into the weekend? 🙌 . Tip: Learning how to better decelerate will help you to safely execute explosive movements and also improve your ability to create more acceleration. Your body is a fine tuned, remarkably programmed movement system. It’s intuition to control your movement parameters are constantly being fine tuned to adapt to everything we encounter. Our brains control and coordinate all our movements and it will do what it can to keep us moving safely. One of the many things that it balances out is the ability to accelerate only as much as we are able to decelerate (for the most part). Therefore, if we focus on deceleration mechanics and force absorption techniques we will have the potential to create more acceleration. Bottom line is that deceleration needs to be trained too. Trying my best here with the lunge box jumps, but there’s always a lot of room for improvement! . . . #plyometrics #bodymechanics #trainsmart #deceleration #move2improve #lungejumps #moveu #movebetter #performbetter #performancetraining #athletictraining #getbetter #progressnotperfection #fitnesstips #fitnessjourney #holisticfitness #hawaiifitness #myodetox #pushyourself #hilife #alohafriday #aloha at Performance Rehab Ortho

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Open chain hip workout! Working on that isolated muscle control! 👍 . Tip: The mobility, stability, and motor control of the hips all work together in a cooperative fashion to create movement. The complex biomechanics of the hips are determined by the position its in (i.e pelvic position, hip flexed, hip extended, etc). It’s crucial to find balance that will allow for safer and efficient full body movements by learning how to strengthen and control motions of the hip in various positions. Work on your active hip control and reintegrate them into the more functional compound exercises and sport specific movements! . . . #hipmobility #hipstability #fitnesstips #fitnessjourney #injuryprevention #athletictraining #performancetraining #movebetter #performbetter #move4purpose #justmove #functionaltraining #functionalmovement #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Classic home cooked meal! Pot roast night! 😋 . Tip: Simple home cooked favorites are often times the best. This pot roast is simple, tasty, and balanced. It’s an awesome complete dinner with protein, carbs, fats, and veggies! Focus more on having delicious complete meals rather than getting every macronutrient in separate components. 👍 Happy hump day! . . . #potroast #balancedmeal #dinnertime #nutrition #nutritionist #sportsnutrition #holisticnutrition #holisticfitness #deliciousness #healthylifestyle #hawaiieats #homecookedmeal #hilife #aloha at Honolulu, Hawaii

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Spine and hip mobility using the @dharmayogawheel! . Tip: Take your time, breathe, and relax into your passive stretching. Allow your brain and body to interpret tension and release some of that tightness, that way you will get more out of your stretching sessions. A moderate stretch sensation is the zone you want to be in, forcing anything to the point where it’s hard to relax or too uncomfortable will not be more effective. Move your body throughout its full range of motion consistently for best results. Consistency is a key factor when it comes to any mobility work! Happy Tuesday! . . . #healthyspine #yogawheel #inflexibleyogis #mobility #stretching #move2improve #movebetter #movewell #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #progressnotperfection #injuryprevention #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Flying into Monday and ready to take on the week! 🙌 📷: @mmkwock . Tip: When you feel mentally sluggish or fatigued take a step back and do something to hit your reset button. Find something to help you relax and reduce any additional stressors in order to regain your focus. Search for that motivation and drive to improve, what may have been hidden by some of those mental distractions. Everyone finds motivation in different ways and it has power to help us achieve things that may seem unreachable. Look for something today that sparks your motivation to do more. Talk to someone that inspires you, watch some video clips to get you psyched, listen to your high energy music, or anything else that sparks your inner fire! Here we go!! Start this week off right!! 💯 . . . #motivationmonday #fitnessmotivation #fitnesstips #fitnessjourney #progressnotperfection #stayfocused #holisticfitness #performancetraining #preformbetter #movebetter #myodetox #athletictraining #keepworking #fitnessgoals #hawaiifitness #moveu #hilife #aloha at Performance Rehab Ortho

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Mediterranean chicken with sun-dried tomatoes, artichokes, capers, white beans, and kale! So flavorful and delicious!! 😋 . Tip: Add flavors and ingredients that compliment each other to make a tasty meal. No one enjoys bland foods so add healthy things to spice up your dish. Remember there’s a lot more flavor profiles to add other than salt! Too much of one ingredient usually doesn’t make something taste great, so find that balance and harmony to make your meals taste awesome! This meal was hearty, healthy, and packed with awesome flavor! 👍 . . . #deliciousness #wholefood #mealprep #nutritionist #nutrition #precisionnutrition #healthylifestyle #holisticnutrition #holisticfitness #hawaiieats #fitnessandnutrition #progressnotperfection #hilife #aloha at Honolulu, Hawaii

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Happy Saturday with some ice skater burpees! Get some movement in today! . Tip: Moving well has a lot to do with body awareness and control during all movements. The speed of movement greatly affects our ability to control our body. Slow things down, focus on better overall control, and improve your body awareness. As things start to feel more coordinated and fluid, then start to increase the speed while maintaining the same quality of movement. Adjusting the speed variable of training will help you move and perform exercises and functional movements better! 👍💯 . . . #functionalmovement #movebetter #moveu #bodyawareness #performbetter #burpees #getmoving #move2improve #trainsmart #performancetraining #athletictraining #iceskater #fitnesstips #fitnessjourney #progressnotperfection #plyometrics #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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