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TEN Talks with Joelle Samantha — Fitness
TEN Talks with Joelle Samantha

TEN Talks with Joelle Samantha is designed to provide education and practical application on a variety of training and nutrition related topics. TEN – an acronym for Training, Education, and Nutrition are the 3 main pillars of content and value that Joelle enjoys providing.

Your host, Joelle Samantha, is the founder and CEO of Level TEN Coaching, an evidence based fitness and nutrition coaching company that places an emphasis on individualized training protocols, personalized and periodized nutrition, and mental health. Level TEN prides itself on taking a comprehensive, whole body approach to one’s personal health & fitness goals.

Since leaving her teaching career of high school health and physical education, Joelle has also co-founded another business, Fit Coach Pro, an online fitness coaching software company designed to help coaches streamline and organize their coaching processes.

Listening to TEN Talks, you’ll learn a variety of information, strategies, and methods that pertain to health & fitness, with of course – a sprinkle of humor, mom life, relatability, and past experiences that have shaped Joelle into who she is today. We hope you enjoy the show and its series of topics and guests!

Copyright: © 2022

Latest Episodes:

Why Muscle Mass Matters for Our Health, Performance, and Longevity (Ep. 40) Aug 09, 2023

Show notes

We've talked multiple times about how important strength training is but today's episode will explain to you why it's so important! So much research is coming out about the positive impact of having muscle mass. Every major system in the body benefits from having muscle mass including many you wouldn't think of! Listen in as I explain the benefits of having muscle mass, why this absolutely applies to women, and more!

Time Stamps:

(0:08) Why Muscle Mass Matters

(2:02) We Should Be Strength Training No Matter What

(3:05) Muscle Mass and Our Health

(6:45) Looking At Some Research

(11:00) Muscle Stimulation

(12:19) Coach Brad's Article

(14:45) For My Females

(17:30 What's the Point?

(25:45) Doing Things For Your Future Self

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Resources:

Caan BJ, Cespedes Feliciano EM, Prado CM, Alexeeff S, Kroenke CH, Bradshaw P, Quesenberry CP, Weltzien EK, Castillo AL, Olobatuyi TA, Chen WY. Association of Muscle and Adiposity Measured by Computed Tomography With Survival in Patients With Nonmetastatic Breast Cancer. JAMA Oncol. 2018 Jun 1;4(6):798-804. doi: 10.1001/jamaoncol.2018.0137. PMID: 29621380; PMCID: PMC6584322.
Akahoshi T, Yasuda M, Momii K, Kubota K, Shono Y, Kaku N, Tokuda K, Nagata T, Yoshizumi T, Shirabe K, Hashizume M, Maehara Y. Sarcopenia is a predictive factor for prolonged intensive care unit stays in high-energy blunt trauma patients. Acute Med Surg. 2016 May 2;3(4):326-331. doi: 10.1002/ams2.195. PMID: 29123807; PMCID: PMC5667315.
García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D. C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Archives of physical medicine and rehabilitation, 99(10), 2100-2113.
Boyle, P. A., Buchman, A. S., Wilson, R. S., Leurgans, S. E., & Bennett, D. A. (2009). Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons. Archives of neurology, 66(11), 1339-1344.
Parker, K., Rhee, Y., Tomkinson, G. R., Vincent, B. M., O'Connor, M. L., & McGrath, R. (2021). Handgrip weakness and asymmetry independently predict the development of new activity limitations: results from analyses of longitudinal data from the US health and retirement study. Journal of the American Medical Directors Association, 22(4), 821-826.
den Ouden, M. E., Schuurmans, M. J., Arts, I. E., & van der Schouw, Y. T. (2013). Association between physical performance characteristics and independence in activities of daily living in middle‐aged and elderly men. Geriatrics & gerontology international, 13(2), 274-280.
Carla M. Prado, Sarah A. Purcell, Carolyn Alish, Suzette L. Pereira, Nicolaas E. Deutz, Daren K. Heyland, Bret H. Goodpaster, Kelly A. Tappenden & Steven B. Heymsfield (2018) Implications of low muscle mass across the continuum of care: a narrative review, Annals of Medicine, 50:8, 675-693, DOI: 10.1080/07853890.2018.1511918
Weijs PJ, Looijaard WG, Dekker IM, Stapel SN, Girbes AR, Oudemans-van Straaten HM, Beishuizen A. Low skeletal muscle area is a risk factor for mortality in mechanically ventilated critically ill patients. Crit Care. 2014 Jan 13;18(2):R12. doi: 10.1186/cc13189. PMID: 24410863; PMCID: PMC4028783.

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Nutrition Starter Guide: 5 Ways to Simplify Your Nutrition (Ep. 39) Aug 03, 2023

Show notes

Anytime I put up an Instagram poll, nutrition is typically the highest when it comes to struggles or wanting advice. That's why on today's episode, I want to share 5 of my biggest and simplest ways to upgrade your nutrition. These tips have served me along with our clients in Level TEN very well. Enjoy and let me know which one you're going to implement first!

Time Stamps:

(0:25) Is Your Biggest Pain Point Nutrition?

(1:55) #1: Simplify Your Macros/Ingredients

(4:07) #2: Adding vs Subtracting

(11:13) Opinions on Eggs Changing Over the Years

(13:42) #3: Swapping For Smoothies

(15:53) Example

(18:00) #4: Honoring Your Hunger Cues

(20:46) #5: Bookend Your Training Session With Carbs and Protein

(22:38) Recapping

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Honest Thoughts About Body Positivity and Body Neutrality (Ep. 38) Jul 26, 2023

Show notes

As someone who's overcome an eating disorder and has bouts of her own when it comes to body image, understand that my perspective does come from experience and what I have to say, I want it to benefit you. There's a point where I get lost when it comes to the body positivity movement and I share my honest thoughts on that along with the concept of body neutrality and what we can do to have a more neutral perspective of our bodies that do so much for us.

Time Stamps:

(0:18) The Body Positivity Conversation

(2:00) How Do You Feel About Your Body?

(3:13) Ways To Improve Body Image Thoughts

(4:41) My ED Issues and Speaking From My Experience

(7:15) My Honest Thoughts on Body Positivity

(11:10) Body Neutrality

(16:08) Transitioning to Neutral

(20:40) Going to the Gym Solely Focused on Your Body

(22:10) When Negative Emotions Come Up

(22:40) Personal Example

(28:44) Hanging Onto Clothes

(32:05) Shoutout to Kayla

(42:40) Curating Your IG Feed

(44:25) Let Me Know Your Thoughts!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Injury Prevention, RICE vs PEACE and LOVE After an Injury, Encouraging Youth to Enjoy Fitness, and More with Level TEN Lead Programmer Tom Wymer (Ep. 37) Jul 20, 2023

Show notes

Remember the old adage of rest, ice, compression, and elevation when it came to addressing an injury? Did you know that's not longer the smart practice and there's a better way?

On today's episode, I have athletic trainer and lead programmer Tom Wymer on the podcast to discuss some key topics around training injury prevention, and injury management. We discuss the new way of approaching an injury, how he goes about encouraging his kids to enjoy fitness, why you may be doing too much in the gym, and more!

Time Stamps:

(1:30) How We Met

(5:30) Difference Between Athletic Trainer and Personal Trainer

(9:05) Programming to Strengthen an Injury

(12:15) PEACE and LOVE

(17:10) Youth and Training

(23:28) Are Most Injuries Preventable?

(33:05) Understanding Junk Volume

(37:28) Key Takeaways From Working with Lifestyle Clients

(49:08) Ways to Encourage Kids to Enjoy Fitness

(52:14) Secret Special Recipe for Superior Sleep

(55:20) Where To Find Tom

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Follow Tom on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Prenatal and Postnatal Mental Health, Postpartum Anxiety and Depression, Sleep Deprivation Consequences, and More with Dr. Nicole Kumi, PhD, PMH-C (Ep. 36) Jul 13, 2023

Show notes

We are back after a brief hiatus on the show (something had to give) but we are back and I couldn't think of a better topic to come back with that this one! Pre and postnatal mental health services are one of the most overlooked and underutilized form of care for women and it is time that starts to change. I have with me Dr. Nicole Kumi as we dive into a conversational episode around postpartum depression, sleep deprivation issues, daycare drop-off tips, and so much more!

Time Stamps:

(0:52) Nicole's Specialization in Pre and Postnatal Mental Health Services

(3:30) Nicole's Story

(7:55) 1 in 4 Women Experience Postpartum Depression

(10:35) Postpartum Depression/Anxiety Symptoms

(21:00) A Complete Life Change

(23:14) The Impact of Sleep Deprivation

(32:45) Communicating Honestly

(42:55) Advice for Daycare Dropoff

(45:06) Mom's on Social Media

(53:30) Why I Didn't Share Reese's Progress

(1:00:25) Top 3 Preparation Tips

(1:04:03) Where to Find Nicole

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Visit Nichole's Website: thewholemom.com

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Couples Q&A Episode with My Husband Brant Cavagnaro (Ep. 35) May 25, 2023

Show notes

I have the most special of guests joining me, (right next to me sharing a mic actually) my husband Brant! We've been through hell the past week that we'll discuss in this episode but we received a few great questions from you guys on my Instagram that we can't wait to answer and discuss!

Time Stamps:

(0:10) The Most Special Guest Ever

(2:38) Surviving Hand, Foot, and Mouth Disease

(7:45) Relationship with Someone Struggling with ED

(14:23) Birth From Brant's Perspective

(22:52) Relationship Changes After Children

(28:15) Communication and Resentment

(28:50) Handling Bank Accounts in a Relationship

(32:50) Eating the Same Meals or Different Meals?

(35:32) Nervous for Doctor's Appointments?

(38:22) Roasting Each Other

(39:24) Better Skin Care Routine

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Follow Brant on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Is Sugar Just As Addictive As Cocaine? (Ep. 34) May 17, 2023

Show notes

One of the most annoying phrases/analogies in our industry in my opinion is comparing sugar to cocaine when it comes to true addiction. As a former high school health teacher who talk to her students about sex, drugs, and rock and roll, I can tell you there's a stark difference between a cocaine addiction and a sugar "addiction". I'll explain what I mean from a neurological perspective and my thoughts on sugar.

Time Stamps:

(0:15) One of the Most Annoying Phrases in Our Industry

(2:40) Sugar vs Cocaine

(7:50) Increasing Our Dopamine Levels

(11:30) My Issue with Keto

(14:50) Random Side Story

(17:30) Bottom Line on Sugar

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Birth Story: Toilet Baby Edition (Ep. 33) May 10, 2023

Show notes

After an unintended bye week last week, I had to come back with a bang and hopefully this lives up to the many requests! Baby Reese Taylor made her way earth-side right on her due date after an amazing home birth experience. I can't wait to share everything with you!

Time Stamps:

(0:37) Back From the Bye Week with The Birth Story

(1:00) Advise Listening to Sloane's Birth Story First

(1:55) It All Started on April 28th

(7:30) Massage and Contractions Increasing

(11:42) Putting Pressure on Myself

(18:14) Going Radio Silent

(22:48) The 3 Stages of The Miles Circuit

(34:48) "I Am Labor" and Affirmations

(42:00) When My Water Broke

(45:26) On The Toilet

(51:12) Using a Towel

(53:00) 1:02 AM

(57:25) What To Do with the Placenta

(1:04:10) Huge Thanks to My Care Team

(1:09:00) Happy to Answer Any Questions!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Settling The "Food Before Coffee" Debate (Ep. 32) Apr 26, 2023

Show notes

A question I get a lot and something I see on social media constantly is the advice/debate on whether or not to consume food before having that first cup of coffee in the morning. I love podcasting because I can share the nuance with this particular issue and I'm not confined to cramming it on an infographic or a 60 story. I want to explain the role of cortisol in the morning, the problems with cortisol and chronic stress, my own personal preference, and more!

Time Stamps:

(0:10) Cortisol and Food Before Coffee Debacle

(1:30) Cortisol Spikes Before Eating?

(2:20) Let's Talk Cortisol

(6:00) The Problems with Cortisol and Chronic Stress

(11:26) Prime Example

(13:05) Nuance and Context Matters

(17:50) Discussing a Few Scenarios

(21:22) Insulin Resistance Example

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Electrolyte Edge: Improving Performance with LMNT Co-Founder Robb Wolf (Ep. 31) Apr 19, 2023

Show notes

If you watch my stories from time to time, you know my love for LMNT and I'm so excited to have the Co-Founder Robb Wolf on the podcast today! Robb is also a former research biochemist, 2 time NYT/WSJ Best Selling Author, BJJ brown belt, and Co-Host of the Health Rebellion Radio Podcast.

Robb and I discuss his former life as a biochemist and how that has helped him today, the origins of LMNT that you might not expect, dispelling misconceptions around salt and electrolytes, and more!

Time Stamps:

(0:10) My Guest Robb

(0:30) Pronouncing LMNT and Noobs

(2:18) Former Life as a Biochemist

(10:45) Creating a Free Guide

(11:47) Becoming the Electrolyte Mogul

(17:53) Why Water Isn't Enough

(25:40) Being Introduced to LMNT

(33:00) Salt and Bloating?

(38:12) LMNT and Sugar?

(43:02) Why is Grapefruit a Limited Edition?

(49:34) Where to Find Robb

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Follow Robb on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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