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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:

Introduction To Biofeedback (Ep. 10) Nov 23, 2022

Show notes

You may not be seeing the progress you want with your body because of this concept I want to introduce you to today (if you aren't already familiar with it). This concept is called biofeedback and it is a checklist more or less for the big rocks in our day to day lives that will assess whether or not we are on the path to making progress or what we need to address specifically. I'll explain the pillars of biofeedback, give you some real client examples, and why getting to the root cause will get you unstuck.

Time Stamps:

(0:08) Apologies for the Bye Week Last Week

(2:02) The Concept of Biofeedback

(6:45) Client Example

(8:40) Digging Into Sleep

(10:52) Digestion

(13:17) Engaging in Self Care

(17:28) Recovery

(19:15) Missing Periods and Mestrual Health

(24:20) Getting to the Root Cause

(29:06) Let Us Know What You Want to Hear!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Honest Thoughts on Wearable Fitness Trackers, HRV, "Calories Burned", and More (Ep. 9) Nov 09, 2022

Show notes

I am asked multiple times a week on my thoughts and opinions on wearable fitness trackers such as the Apple Watch and Oura Ring and I wanted to share it all in this episode. I want to give you my honest thoughts and experiences, some con's to wearable fitness trackers, why you should listen to your body's signals over the scores and stats, explain HRV, and more!

Time Stamps:

(0:36) Wearable Tech

(2:20) Sharing My Honest Thoughts

(3:28) When I Got My Oura Ring

(4:27) Recent Published Study

(7:00) Trackers Can Become Obsessive

(14:27) Con's of Fitness Trackers

(18:23) Being Pregnant With Sloane

(20:05) Oura Score Overview

(23:43) HRV

(27:40) Note to My Type A's

(30:30) Improving Your HRV

(31:45) Improvement Tips

(35:08) Final Takeaways

(38:28) Open to Podcast Requests!

(38:49) Please Leave a Rating and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Grit vs Grace with My Dad Scott Hecht LCSW (Ep. 8) Nov 03, 2022

Show notes

I have the absolute pleasure to have my dad on the show today and if you're asking, "Why does this girl have her dad on the podcast?" he actually works for me! My dad is a licensed Clinical Social Worker, Psychotherapist, and has been practicing for over 30 years. We talk about his background, understanding when to use grace vs grit, and a revelation about depression and anger that might just blow your mind.

Time Stamps:

(0:19) Why Does This Girl Have Her Dad On The Podcast?

(1:45) Joelle's Dad's Background

(8:42) Psychological Effects of the Pandemic

(14:08) Leaning Into Discomfort

(31:30) Why Aren't My Normal Coping Mechanisms Working?

(34:40) "Depression is Anger Turned Inward"

(38:00) Grit vs Grace

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Follow Scott on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Navigating CEO/Mom Life on the Fitness Business Podcast (Ep. 7) Oct 26, 2022

Show notes

If you've been following me on Instagram over the past few days, you'll know I finally caught the plague while in Florida. Sloane and I are doing better as of today but I was unable to record an original episode but thought this was the perfect time to share a great interview I did with Erin Dimond, co-host of the Fitness Business Podcast. We discuss all things CEO/Mom life and how to navigate this new chapter in our lives. Topics include:

- Your Mom BFF's

- Shifting Towards More Moms

- Hormone and Gut Issues

- Birth Courses

- The Art of Delegation

- It Takes a Village

- Stepping Forward and Stepping Back

- Journey of Breastfeeding

- Communicate to Your Spouse

- Where to Find Joelle

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Dieting Phases, Knowing The Right Time to Diet, & The 5 Rules of Dieting (Ep. 6) Oct 19, 2022

Show notes

It's time to talk about all things fat loss, weight loss, and dieting and when to know if you're physically, mentally, and emotionally ready for it. Many clients have come to us at Level TEN Coaching wanting to diet but we first had to work on a few things either hormonally or psychologically to get them to a place where they could diet successfully. I want to share my prerequisites for a dieting phase and my 5 rules for dieting!

Time Stamps:

(0:18) Dieting Phases

(2:15) Not All Content is For Everyone

(3:48) Desire to Lose Body Fat

(5:00) Managing Stress?

(6:18) Regular Mensural Cycle

(8:15) Other Key Considerations

(9:55) Is Your Why Coming From The Right Place?

(11:20) Sustainable Approach

(14:22) Transitional Phases in Life

(18:20) Rules of Dieting

(19:25) Rule #1: Knowing Your Calorie Starting Point

(29:15) Rule #2: Lose Fat on Highest Amount of Calories Possible

(31:48) Rule #3: Don't Lower Calories If Your Body is Responding

(33:22) Rule #4: CONSISTENCY!

(35:02) Rule #5: Stop Removing Your Favorite Foods

(38:45) Recapping

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top 10 Beginner Fitness Mistakes (Ep. 5) Oct 12, 2022

Show notes

I have been personally guilty of all of these 10 things at some point in my fitness journey and I don't want you to make them too if you can avoid it! I want to break down some common beginner fitness mistakes I've seen in myself and with our Level TEN clients such as having to have a branded diet, neglecting rest and recovery, conflicting goals, prioritizing cardio over strength training, and more!

Time Stamps:

(0:20) Thank You for the Feedback From My Birth Story

(1:50) Beginner Fitness Mistakes

(3:28) #1: Completely Cutting Out Food Groups

(7:09) #2: Junk Volume

(10:38) #3: Doing Too Much Too Soon

(13:08) #4: Your Diet Has to Have a Name

(17:25) #5: Neglecting Rest and Recovery

(23:48) #6: Only Relying on the Scale

(29:18) #7: Not Tracking Your Workouts

(35:13) #8: Conflicting Goals

(39:30) #9: Intentional Time Out of a Deficit

(42:08) #10: Prioritizing Cardio Over Strength Training

(47:18) Recapping

(49:24) Power Hours

(50:28) Please Share, Rate, and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Birth Story! (Ep. 4) Oct 05, 2022

Show notes

A highly requested episode and topic and I honestly procrastinated a bit on this episode because I wasn't sure how much I wanted to share. Strap in though because I decided to share a lot! I didn't want to hold back and not share the truth so from 39 weeks pregnant till today, I'm going to share the ups, downs, and specifics of my birth experience!

Time Stamps:

(0:12) Highly Requested Birth Story Episode

(3:06) Setting the Scene

(3:59) 39 Weeks

(9:41) More Intense Contractions

(11:30) When Brandt's Second Beer Didn't Happen

(15:25) "This Is So Easy" Phase

(20:30) Lying about Triage

(26:52) Setting the Mood at 1am with Contractions Coming Back

(29:00) Counter Pressure Exercises for Contractions

(34:50) Ripping Off the Monitor

(36:32) Backtracking and Where's the Midwife?

(39:20) Super Manipulative Moment

(50:15) There's No Dial on My Vagina

(56:55) Post Birth

(1:09:25) Sloane is One Now!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Implications of Long Term Dieting and Under-Recovery (Ep. 3) Sep 28, 2022

Show notes

I had a completely different topic I planned on talking about in today's episode but after seeing countless Q&A questions and reflecting on my own experience with today's topic, this felt too important not to talk about today. I see many women specifically come into the Level TEN coaching community that have chronically dieted for years (much like I did) and think the issue is overtraining. The REAL issue we're facing is under-recovery and I have a great model and examples to explain this concept and a lot more!

Time Stamps:

(0:40) Implications of Long Term Dieting

(3:06) Under-Recovery vs Overtraining

(4:40) My Past Issues with Missed Periods

(5:45) Betty the Client Example

(7:24) Signs of Poor Recovery

(8:45) RED-S and Female Athlete Triad

(16:54) Quick Side Story

(25:10) RED-S and Menstral Cycle Issues

(28:20) Primal Instincts Kicking In

(33:07) Telling the Body It's Safe

(34:25) More Rest and Recovery

(36:40) My Woo Woo Side is Coming Out

(40:47) Everyone Is Different

(44:00) Leave You With This Message

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Check Out the RED-S Graph Mentioned in the Episode -

https://bjsm.bmj.com/content/bjsports/49/7/421.full.pdf

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Truth about Reverse Dieting with Level TEN Head Assistant Coach John Noel (Ep. 2) Sep 21, 2022

Show notes

The concept of reverse dieting has skyrocketed the past few years but is the hype real based on science? Is it right for everyone and is it right for you? I'm joined today by Level TEN's head assistant coach John Noel to settle this topic. We discuss how we've used reverse dieting to help our clients with metabolic adaptation, discuss the importance of understanding total daily energy expenditure, the stigma around being at maintenance, and much more!

Time Stamps:

(0:09) Joined By Level TEN's Head Assistant Coach

(2:24) New Article on Reverse Dieting

(3:27) Explaining Total Daily Energy Expenditure

(6:06) Metabolic Adaptation

(8:09) Coach John's Opinion on Reverse Dieting

(14:00) Explaining Weight Gain to Clients

(23:35) Success in Reverse Diets and Other Considerations

(26:00) Psychological Implications of Coming Out of a Deficit

(33:06) How to Know When You're Ready for Weight Regain

(35:51) The Stigma Around Maintenance

(44:10) Coach John's Advice Regarding This Article

(49:18) Where to Find John

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Follow John on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Welcome to TEN Talks with Joelle Samantha! (Ep. 1) Sep 14, 2022

Show notes

Welcome to TEN Talks! Our very first episode today covers some basics and background information on who I (Joelle) am and where I started. While much of today's episode covers different phases of my own personal health & fitness journey, you can expect the following episodes to contain deeper dives on a variety of health and fitness related topics, as well as a mix of mom life, CEO life, etc. I'm so glad you're here and I can't wait to bring you more educational and relatable content.

Time Stamps:

(0:00) Welcome to TEN Talks!

(0:18) What To Expect

(0:40) Genesis of TEN Talks

(2:35) Content Similar to My Instagram

(4:00) Background/My Story If You're New!

(7:12) Pinterest Did Me Dirty

(10:00) My Eating Disorder

(13:54) Aspirations of Competing

(15:50) Falling In Love with Fitness

(18:05) Master's Degree and Teaching

(22:20) Where Coaching Comes In

(28:40) Starting Joelle Samantha Fitness

(31:04) The #Grind Phase

(32:30) Taught for 4 Years

(36:30) Why Environment is Important

(39:30) 150 Person Waitlist

(41:30) My First Hire

(43:00) The Initial Mission of Level Ten

(46:58) COVID Hits and Launch

(48:43) There's a Spider…

(49:25) My Producer is On the Floor Laughing

(51:25) Pregnancy and Sloane

(52:45) Fit Coach Pro

(54:20) Please Subscribe and Share!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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