It's that time again.... Happy New Year!! With the start of another trip around the sun, many people try to jump-start their health and fitness journey which can sometimes be scary.

In this episode, Julia and Derek talk about a few things to focus on when it comes to training and nutrition, and how to make sure you hit your goals without being another failed New Year's resolution statistic.

Coach Kiki in the house!! In this episode, we talk to @kikerslaughifbbpro (Kiki Cunningham) after she crushed us in the gym. We chat about her journey in the sport of bodybuilding and what she has grown to love about the sport.

We dive into a little bit about exercise programming, her Mount Rushmore of things to focus on when dieting/supplementing, and a reminder not to overthink training. We also briefly dig into her mindset as a coach and why you should really think about getting a coach. Tune in for tips on how to bring out #kikidelts and abs!

The old question... Which is better, machines or free weights when resistance training? Not to fear, Julia and Derek dive into which is best depending on goals and where you are in your fitness journey.

They also talk about exercise selection and discuss a few of their favorite and least favorite exercises to do for each muscle groups. Check out the episode to see which exercises you might want to start prioritizing and which are probably a waste of time.

In this episode, we get into the nitty gritty on a few different topics on how to structure your weekly resistance training plan and how to structure a workout. Training goals dependent, Julia and Derek talk about how they structure their own routines and dive into some concepts to think about when programming your own plan!

The holiday season is a time for celebration, but it can also be a tricky period for maintaining your health and fitness goals. This episode bring you expert advice on how to navigate holiday parties, family feasts, and seasonal stress while staying on track with your nutrition and fitness.

We covers practical tips for healthy eating, effective workouts, and mindset strategies, with a special focus on how to enjoy the season without derailing your progress. Whether you’re trying to manage your weight, keep up with your fitness routine, or just avoid that post-holiday slump, we’ve got you covered. Tune in and stay strong through the most wonderful—and sometimes challenging—time of the year!

FIRST EPISODE!!! Welcome to HFU (@healthfitness_unfiltered)!

In this first episode, hosts Julia Zalmanek and Dr. Derek Bennett introduce themselves as podcasters, discuss why they decided to start recording their conversations, and give their personal top 5 things that they currently do to help them live their best lives!!

We all know that health and wellness is super important, but where do you start? Where can you Improve? Listen in and find our what things makes the hosts tick and a few look ahead points for future episode topics!