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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:

The Top Habits of Our Most Successful Level TEN Clients (Ep. 20) Feb 01, 2023

Show notes

I was recently going over some of the testimonials from our Level TEN clients and, along with being incredibly proud of my entire team, I noticed some patterns and trends among our most successful clients. This got me to thinking that these habits would be valuable to share for everyone that is looking to make a positive change in their health and fitness. I want to share the top 10 habits we saw across the board that helped our client's have a successful transformation in their body, mind, and soul.

Time Stamps:

(0:15) Top Habits of Our Most Successful Clients

(7:24) #1: Planning Ahead

(10:29) Scheduling Out Your Workouts

(14:08) #2: Throwing in The Towel After a Rough Week

(17:11) #3: Auditing Your Environment

(22:32) Thanking Your Future Self

(23:01) #4: Communication

(29:30) #5: Progress Isn't Linear

(31:37) #6: Not Rushing the Process

(33:42) Toilet Paper Analogy

(35:27) #7: Forfeiting Old Beliefs

(37:18) #8: Not Having an End Date

(40:47) #9: Adhering to Undesirable Phases

(43:53) #10: Consistency Over Perfection

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The 10 Things I've Changed My Mind On In The Health and Fitness Space (Ep. 19) Jan 25, 2023

Show notes

I've been in the health and fitness space for a good while now and there are things that younger Joelle used to swear by that, with further education and life experience, I no longer believe or isn't what I thought it is now. I have 10 specific aspects of health and fitness that I've changed my mindset on and hopefully can help you if you've been on the fence with any of these topics!

Time Stamps:

(2:46) #1: My Thoughts on Supplements

(4:40) Criteria on How I Judge Supplements Now

(8:12) #2: Cardio

(10:14) #3: Intermittent Fasting

(18:18) #4: Overtraining vs Under Recovering

(23:50) #5: "We All Have the Same 24 Hours in a Day"

(28:16) #6: The "Anabolic" Window

(38:08) #7: Metabolic Damage

(44:50) #8: Meal Timing

(46:10) #9: Food Sensitivity Testing

(52:10) Food Journaling and Elimination Diets

(54:08) #10: Salt and Sodium

(1:01:50) Please Share, Rate, and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Exercise, Nutrition, and Immune Health: How They Intersect to Improve Your Health with Dr. Brad Kendall (Ep. 18) Jan 18, 2023

Show notes

Are you tired of feeling run down and constantly getting sick? Want to learn the secret to boosting your immunity and improving your overall health? Look no further! On our latest episode of The Talks, I'm joined by Level TEN coach Dr. Brad Kendall as dive into the fascinating intersection of exercise, nutrition, and immune health. Dr. Brad will share cutting-edge research and practical tips on how you can take control of your health and start feeling your best. We discuss whether cardio or strength training is better for immune health, the importance of hydration, lifestyle considerations, and more!

Time Stamps:

(0:30) Flu and Sick Season

(1:13) Brad's Story

(3:30) Explaining the Immune System

(8:40) Cardio vs Strength Training and the Immune System

(23:35) Hydration and the Immune System

(28:24) Nutrition and Immunity

(35:10) Lifestyle Considerations

(37:12) Random Fun Fact

(39:00) Where to Find Brad

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Follow Brad on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Menstruation 101, Cycle Syncing, Individuality of Menstrual Cycles, and More with Dr. Alyssa Olenick (Ep. 17) Jan 11, 2023

Show notes

Are you tired of feeling in the dark about your menstrual cycle? Are you curious about the concept of cycle syncing? Do you want to know more about the individuality of menstrual cycles? Look no further!

Dr. Alyssa Olenick joins me today to discuss all things menstrual cycle, ovulation, and women's health. We also discuss the hot button topic of creatine which gets so many questions from both of us!

Time Stamps:

(0:47) Who is Dr. Alyssa?

(3:30) Menstrual Cycle Review

(5:08) Cycle Syncing with Training

(21:30) The Individuality of the Menstrual Cycle

(23:00) Testing for Ovulation

(34:02) Alyssa's Beef with the Haters

(43:30) The Importance of Proper Nutrition

(1:06:38) All Things Creatine

(1:10:35) Parting Words/Mic Drop

(1:10:52) Where to Find Dr. Alyssa

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Follow Alyssa on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Pregnancy & Exercise: Benefits, Modifications, and Weight Gain (Ep. 16) Jan 04, 2023

Show notes

You all voted on Instagram and today's episode topic was the winner! A question I receive a ton and have personal experience on is exercising during pregnancy. The old notion used to be that you shouldn't train during pregnancy but we know a lot more now about the benefits of exercise particularly during pregnancy. I'll cover my experience and exercise selection during my pregnancy with Sloane, the importance of auto regulation, what to expect with weight gain, and more!

Time Stamps:

(0:20) Thanks To All That Contributed to My Instagram Poll!

(1:39) Exercise and Pregnancy

(6:15) What My OBGYN Told Me About Nutrition

(9:45) No Exercising While Pregnant?

(13:00) Update to US Department of Health and Human Services to Exercise

(24:28) My Training and Exercise Selection with Sloane

(29:38) Auto Regulation During Pregnancy

(30:00) Pregnancy and Weight Gain

(37:12) Raging Internally

(42:24) Breaking Down Weight Gain During Pregnancy

(51:10) Problems with BMI

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Growth vs Fixed Mindset, Setting SMARTER Goals, Preventing Self-Sabotage, and More with Dr. Kasey Jo Orvidas (Ep. 15) Dec 28, 2022

Show notes

I get to call my guest today a close friend and someone I believe is an authority in our space when it comes to mindset, behavior change, and growth vs fixed mindset along with everything else you'll learn today!

Dr. Kasey Jo Orvidas is the CEO of KJO Coaching, a fitness company that has helped women build stronger bodies and better lives and the Creator of HMCC (Health Mindset Coaching Certification) teaching health and fitness professionals evidence-based mindset and behavior change education.

We dive into a lot of the hot topics when it comes to mindset and behavior change including growth vs fixed mindset, behavior change, and SMART goals and you'll hopefully learn some new concepts as well!

Time Stamps:

(0:30) Who is Dr. Kasey Jo?

(8:30) Step 1 to Behavior Change

(12:30) Growth vs Fixed Mindset

(16:40) Fostering a Growth Mindset

(24:40) Personality Tests and The Enneagram

(28:00) New Year's Resolution Posts

(30:12) The Concept of Fresh Starts

(33:00) Setting Goals and SMART Goals

(49:00) Mental Contracting

(50:25) Preventing Self-Sabotage

(1:02:45) Who Do You Want to Be?

(1:05:25) Where to Find Kasey

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Follow Kasey on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top Gym and Training Struggles Part 2 (Ep. 14) Dec 21, 2022

Show notes

Part 2 of the top gym and training struggles I see with clients and my own past experience! I went pretty hard in the paint with the first two struggles in Part 1 so I wanted to wrap up and cover some other important struggles such as rep ranges, weight selection, what to do when the gym is crazy busy, and more!

Time Stamps:

(0:12) Part 2 of Training Struggles

(2:52) Overtraining vs Under-Recovering

(6:40) Do You Feel Like You're Recovering Well?

(8:01) Sally Example

(10:03) Weight Selection

(18:03) Rep Ranges

(22:28) Going to the Gym At a Busy Time

(24:00) Exercise Substitutions

(25:51) Dumbbell Bicep Curl Substitution Example

(31:00) Stepping Into The CEO Role

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top Gym and Training Struggles Part 1 (Ep. 13) Dec 14, 2022

Show notes

I recently asked on Instagram for you to share some of your top gym and training struggles because, as we head into a new year very soon, I want you to be equipped with the knowledge to make it your best year ever. In doing so, I compiled a list of the top reasons and wanted to share them on the podcast! I only got to the second one and 40 minutes later so decided to make this a 2 part episode so please let me know if you enjoyed this style of episode!

Time Stamps:

(0:10) Gym and Training Struggles

(2:50) Big Topics I'll Cover

(5:32) Starting Back Up at the Gym

(6:51) Starting Smaller

(11:20) Don't Compare Yourself to a Past Version

(16:10) Lower RPE/RIR

(19:08) My Current Home Setup

(22:45) Pre and Post Workout Nutrition

(25:25) Regarding Muscle Loss

(36:30) Being Patient

(40:10) Let Me Know If You Enjoyed Part 1!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

All Things PCOS! (Ep. 12) Dec 07, 2022

Show notes

It's finally time I talk about this highly requested topic and share my personal experience with PCOS. This was one undoubtably one of the toughest journey's in my life and I'm so grateful to the individuals that helped me during that time which I share in this episode. I first want to explain everything about PCOS that I believe you'll find important before diving into my story.

Time Stamps:

(0:28) The Topic of PCOS

(1:32) 101 Breakdown of PCOS

(5:03) Multiple Types of PCOS

(9:53) Most Common Signs of PCOS

(12:16) Products of Hormonal Imbalances

(18:16) How PCOS is Diagnosed

(19:48) Estrogeen Dominance

(22:16) Common Medical Solutions

(33:15) Shoutout to Sam Miller

(36:30) Examples of Stressors

(40:26) Shoutout to Taylor Sappington

(45:51) Blood Sugar and Eating in Regular Cycles/Windows

(48:54) Getting More Sleep

(50:48) Daily Walks

(51:13) Stress Management Techniques

(54:37) Caffeine and Alcohol

(54:55) Gluten or Dairy Removal

(58:02) Addressing Digestive Issues

(1:00:34) My Thoughts on Supplementation

(1:02:45) Getting My Period Back

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Gut Health Essentials with Level TEN Integrative Nutrition Coach Courtney Thomas (Ep. 11) Nov 30, 2022

Show notes

The term "gut health" has dramatically increased in popularity in the health and fitness space as we learn more and more about the role of the gut microbiome and how it affects so many aspects of our health. I wanted to have on coach Courtney to discuss some popular topics within gut health including defining what gut health really is, the basics for good gut health, eating windows and meal timing, and more!

Time Stamps:

(0:20) Coach Courtney

(1:50) "Gut Health"

(2:46) What is Gut Health?

(6:18) The Microbiome

(8:38) Chicken or the Egg?

(15:46) Where to Start with Gut Health

(17:25) Starting with The Basics

(23:15) Whole Foods

(29:47) Eating Windows for Gut Health

(35:38) Questions to Ask Yourself about Your Gut Health

(36:46) Alcohol and Gut Health

(44:08) Mitigating Stress

(51:16) Where to Find Courtney

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Follow Courtney on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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