Shows
Project Upgrade PodcastEP 23: Fears & Social Pressures In BodybuildingA topic that both Lucas and Samantha have really close to their hearts. Tune in to hear all about how both 2 x Pro Champions have navigated through these Social Pressures that not many talk about.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an...2025-02-1046 minProject Upgrade PodcastEP 22: Am I Big Enough To Compete?The no. 1 question the lingers on every competitors mind at least once... "Am I Big Enough?" For today's episode, Lucas and Samantha dive into the logical and emotional sides of this lingering thought and what they would do from a coaches and athletes perspective.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online...2025-02-0137 minProject Upgrade PodcastEP 21: Posing EssentialsFor this weeks episode successful posing coaches Lucas and Samantha chat all things posing. With years of expereince on stage and the success they have seen in their own clients, tune in to hear the break down of what essentials are needed that you may have missed!On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with...2025-01-2638 minProject Upgrade PodcastEP 20: Navigating The Off SeasonFor this weeks episode Lucas and Samantha dive into how they navigate their off seasons. With their many years of expereince they cracked the code on acing their off seasons but while also enjoying themselves with Friends and Family.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.2025-01-1939 minProject Upgrade PodcastEP 19: Our Goals For 2025For this weeks episode Lucas and Samantha discuss their goals for the new year in areas of life includng competing, business and personal. On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a...2025-01-1255 minProject Upgrade PodcastEP 18: Becoming Pro Champions + Our 2024 RecapAND WE ARE BACK! It was a crazy end to 2024. We thought it would be timley to sit down and catch up on all that went down in the final months of the year including becoming 2 x Pro Champions, both spontaneous trips to the other side of the world and what our plans are for the upcoming 2025 season.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:...2025-01-0556 minProject Upgrade PodcastEP 17: Our Opinion On New Posing Coaches & What Shows Are We Doing? | Q&AHere is Part 2 of our Q&A! Feel free to DM us any questions or topics you wish us to cover in future episodes.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as...2024-08-1631 minProject Upgrade PodcastEP 16: Our Plans When We Retire From Bodybuilding & Reverse Diet Goals | Q&AWe thought it would be time to whip out a Listeners Q&A! Feel free to DM us on instagram with your questions or topics you would like us to cover next on the Podcast.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an...2024-08-0924 minProject Upgrade PodcastEP 15: Managing Stress & Anxiety In PrepAfter a stressful and anxious filled week with Samantha and Lucas' dog Kai went missing, they thought it would be helpful to share some tips that helped them get through this stressful time and still managed to tick the boxes.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.2024-08-0236 minProject Upgrade PodcastEP 14: Supplements... Do You Need Them?In today's episode, Lucas and Samantha discuss why and when to use different supplements but ALSO dive into if they're actually even needed?To purchase supplements, head to NEXUS and use our codes for a discount...Support Lucas: LUCASSupport Samantha: SAMANTHAhttps://nexusnutrition.com/?tw_source=google&tw_adid=&tw_campaign=20102662970&gad_source=1&gclid=CjwKCAjwzIK1BhAuEiwAHQmU3osFH4twR4_dDKA4oGHoLrwIA1uxyavsbHQ4rG-6c5BerD1FxNXrahoCNBEQAvD_BwEOn the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and...2024-07-2633 minProject Upgrade PodcastEP 13: Our Prep Brain StoriesIn today's episode, Lucas and Samantha decide to share some funny Prep Brain stories of theirs from over their years of competing.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face...2024-07-2034 minProject Upgrade PodcastEP 12: How To Improve Your SleepIn today's episode, Lucas and Samantha talking about how you can improve your sleep. As they are both in prep currently, sleep has been a huge focus for them. Together, they share some tips and tricks that have utilized over their journey.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team...2024-07-1237 minProject Upgrade PodcastEp 11: Food HacksIn today's episode, Lucas and Samantha dive deep into all the Food Hacks they have discovered over their years of competition prep.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face...2024-07-0441 minProject Upgrade PodcastEP 10: Are Your Ready To Start Prep?In today's episode, Lucas and Samantha talking about how to ensure you are more than ready to begin your prep.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face to face...2024-06-2638 minProject Upgrade PodcastEP 09: Balancing The Christmas Period & Your Fitness GoalsIn today's episode, Lucas and Samantha talking about tackling the festive seaon with Christmas parties, while also successfully staying on track with your fitness goals, but also enjoying life and finding that balance.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her.Lucas is an FMG Physique...2023-12-0335 minProject Upgrade PodcastEP 08: Navigating Post Show & Reverse DietIn today's episode, Lucas and Samantha give a good insight on the feelings after show, what is common to experience & expect, as well as their own personal tips to combatting the reverse dietting process to keep you well equipped to nail yours.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics!About Us:Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team...2023-11-2652 minProject Upgrade PodcastEP 07: Prepping Together & Show Day RecapIn today's episode, Lucas and Samantha recap their recent WBFF Pro/AM show that Sam won her PRO Card at and Lucas competed in his PRO debut 2 weeks ago, as well as how prepping together as a couple went!On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us: Samantha Wicks is an FMG Bikini PRO & award-winning posing coach with an impressive online coaching team behind her. 2023-11-1951 minProject Upgrade PodcastEP 06: Show Day NervesIn today's episode, Lucas and Samantha chat about the nerves on Show Day, as well as the nerves leading up to the show in prep itself.They share insights on their expereinces with their multiple competitions and offer advise on how to navigate through the nerves to bring your best self to stage. On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us: Samantha Wicks, who is a seasoned bikini competitor & award-winning posing coach with...2023-09-3037 min
Project Upgrade PodcastEP 06: Show Day NervesIn today's episode, Lucas and Samantha chat about everything in terms of the nerves leading into a bodybuilding show, as well as the almost unavoidable nerves on show day itself.They share insights on their own expereinces with the competitions they've competed in and how they've tackled their own nerves, as well as offering tips for upcoming competitors in the same position.On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us:...2023-09-2442 minProject Upgrade PodcastEP 05: Comparing Yourself To OthersIn today's episode, Lucas and Samantha chat about comparing yourself to other athlets and people you may see on social media. They share insights on their expereinces with comparing themseleves to to others and how they have dealt with it to help guide you listeners through those negative thoughts when they do arise. On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us: Samantha Wicks, who...2023-09-1740 minProject Upgrade PodcastEP 04: Are You Training Properly?In today's episode, Lucas and Samantha dive deep into the topic of 'Are You Training Hard Enough?'As body builders and online coaches, this is something they come across as a common issue throughout the industry and have revealed some golden nuggets to help you guys ensure you are training correctly and can get the best results possible. On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us: Samantha Wicks, who is a seasoned...2023-09-0933 minProject Upgrade PodcastEP 03: Comp Prep HacksIn this episode Lucas and Samantha reveal all the hacks when it comes to comp prep! Perfect listen for anyone who is currently in comp prep or is even going through a dieting phase,On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics! About Us: Samantha Wicks, who is a seasoned bikini competitor & award-winning posing coach with an impressive online coaching team behind her. Lucas is a WBFF PRO Fitness Model, online physique, nutrition & posing coach...2023-09-0339 min
Project Upgrade PodcastEP 02: All Things NutritionIn this episode, Samantha & Lucas talk everthing nutrition and staying on track over the weekends. This is a must listen to anyone who want so still enjoy eating out and socialising, while staying on track with their fitness goals! On the Project Upgrade Podcast, Lucas & Samantha talk EVERYTHING bodybuilding, fitness, training, nutrition, healthy living & everything in between. Tune in each and every week for a brand new episode covering the important topics in fitness! About Us:Samantha Wicks is a seasoned bikini competitor & award-winning posing coach with an impressive online coaching team behind her. Lucas is a WBFF PRO...2023-08-2547 min
Project Upgrade PodcastEP 01: How To Get Into BodybuildingIn today's episode we welcome our new co-host Lucas Sehnoun! WBFF Fitness Pro and Online Coach.For our first episode, Lucas & Samantha dive into how and where to start, tips and insights on which federation to choose and how to find the best coach for you. As well as some things to look out for with new competitors thinking of the idea of stepping on stage.About Us:Lucas is a WBFF PRO Fitness Model, online physique, nutrition & posing coach and the co-host of Project Upgrade with Samantha Wicks, who is a seasoned...2023-08-1947 minProject Upgrade PodcastHype!In this episode Sam and Zara hype you up ready for your week. If you need that extra boost to tackle your week, this episode is for you!JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062 Be sure to share yourself tuning into the poddy episode and tag us on instagram! OUR INSTA: https://www.instagram.com/projectupgradepodcast/ SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-05-2218 minProject Upgrade PodcastAdvice #3 - Working out through period pain, comparing yourself in prep & PDA?!In this episode Sam and Zara answer your advice questions! Including: Working out through your period painComparing yourself to others during prepInitiating PDA?!If you would like to send through questions for a future advice episode please send a message through to the instagram. JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062 Be sure to share yourself tuning into the poddy episode and tag us on instagram! OUR INSTA: https://www.instagram.com/projectupgradepodcast/ SAMANTHA'S INSTA...2022-05-1521 minProject Upgrade PodcastGetting through a reverse dietSam is back!!! In this episode Sam and Zara discuss all things to do with reverse dieting. They discuss the highs and the lows that come with reverse dieting and tips on making it through your reverse.JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062 Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-05-0131 minProject Upgrade PodcastWedding Q&A - Picking a theme, Non traditional wedding things & Saving money Zara's partner Zak joins the podcast this week to answer some questions we received on Instagram! They cover a few questions about what's going into their wedding, including: How Zak knew Zara was the onePicking a theme for the dayElements of their wedding that's not traditionalThings they're excited for on the daySaving moneyJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062 Be sure to share yourself tuning into the poddy episode and tag us on instagram! 2022-04-2422 minProject Upgrade PodcastHealthy Habits!This is Zara's first solo ep while Sam is away. During this episode Zara chats about some healthy habits she's implemented to help her physical and mental health, including: Getting more sleepStaying off your phoneUnfollowing people Drinking more water!JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062 Be sure to share yourself tuning into the poddy episode and tag us on instagram! OUR INSTA: https://www.instagram.com/projectupgradepodcast/ SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ 2022-04-1718 minProject Upgrade PodcastAdvice #2 How to get into the zone after a bad day, How to know if you're ready for your first comp & Getting confidence on socialsIn todays episode Sam and Zara answer your questions in another advice episode. If you would like to send through a question for our next advice episode, please send it to the Project Upgrade instagram account.JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram! OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-04-1030 minProject Upgrade PodcastThings you should about SHOW DAYIn today's episode, Sam breaks down all things about show day first timers may not know. Remember guys we do have an advice episode coming your way next week so be sure to send through your questions to us via Instagram.JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www...2022-04-0329 minProject Upgrade PodcastAre you training HARD enough?!JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-03-2026 minProject Upgrade PodcastADVICE #1 When to stop bulking, How to leave your current coach & Eating when sickIf you wish to send through a question for our next Advice episode, please send it to any of our instagrams via DM.JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-03-1323 minProject Upgrade PodcastSTRESS - How to deal with it and ways to help reduce itJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-03-0626 minProject Upgrade PodcastHow to deal with a BreakupJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-02-2744 min
Project Upgrade PodcastHow to deal with Break UpsJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-02-2744 minProject Upgrade PodcastBeing COMFORTABLE with being UNCOMFORTABLEJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2022-02-1338 minProject Upgrade PodcastWe're Back! 2022 so far...JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/{2022-02-0629 minProject Upgrade PodcastManifestation & Angel Number StoriesJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-12-1945 minProject Upgrade PodcastSelf Love & How To Love Yourself Before Anyone ElseJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-12-1252 minProject Upgrade PodcastQ&A - How to wake up early, Rest Days & confidence in the gymJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-11-2854 minProject Upgrade PodcastHow to find & make time for the GYMJOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-11-2144 minProject Upgrade PodcastBad Coaches & Finding the right Coach/PT for youIn today's episode, Zara and Samantha talk about the 'red flags' of bad coaches in the industry but also how to find the best coach/PT for you and your goals!JOIN THE #WFSQUAD HERE AND USE CODE PODCAST10: https://www.trainerize.me/profile/wicksfitco/?planID=138062Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-11-1447 minProject Upgrade PodcastKnowing your 'Circle' - Toxic friendships, having friends that support your goals and making new friends.In today's episode, Zara & Samantha dive deep into their own experiences with finding their current friendship circles.Toxic relationships, how to make new friends, knowing when someone isn't bring out the best in you and so much more.Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-11-0758 minProject Upgrade PodcastCOMPARING YOURSELF TO OTHERSIn today's episode, Sam and Zara talk about comparing ourselves to others when it comes to training, in the gym, clothing. buying luxury items etc.We hope you take away something meaningful from this episode.Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-10-311h 04Project Upgrade PodcastTHE SECRET TO GETTING BACK ON TRACK & STAYING MOTIVATEDIn today's episode we spill the secret to getting back on track!We also introduce a weekly funny share... a bit random but what more could you expect from us.Be sure to share yourself tuning into the poddy episode and tag us on instagram!OUR INSTA: https://www.instagram.com/projectupgradepodcast/SAMANTHA'S INSTA: https://www.instagram.com/_samanthawicks/ZARA'S INSTA: https://www.instagram.com/zarbar14/2021-10-241h 03Project Upgrade PodcastBinge Eating & Emotional Eating | TRIGGER WARNINGTHIS EPISODE DOES INCLUDE CONVERSATION AROUND THE TOPIC OF BINGE EATING AND EMOTIONAL EATING. IF THESE TOPICS DO TRIGGER YOU PLEASE DO NOT LISTEN TO THIS EPISODE.DISCLAIMER: We are not professionals in this area, please seek professional advice if struggling in this area.Welcoming Miss Zara to the poddy!We cannot wait to have amazing conversations on the poddy together.FOLLOW US...Sam's Insta: @_samanthawicksZara's Insta: @zarbar142021-10-1745 minProject Upgrade PodcastAll things comp prep! Q&AIn today's episode I decided to finally answer some questions I had back in March this year. I dive deep into all thing comp prep and answer everything you guys wanted to know including how to get into prep, prepping over xmas/new years, being a first timmer and so much more! Be sure to follow us on instagram... @projectupgradepodcast@_samanthawicks 2021-09-3016 minProject Upgrade PodcastI'M BACK! I quit my Full Time Job & Post Comp BluesI AM BACK!TRIGGER WARNING: Binge eating is spoken about during this episode.Thank you to everyone who has been patient while I have been away.FOLLOW US ON INSTAGRAMhttps://www.instagram.com/projectupgradepodcast/2021-09-2319 minProject Upgrade PodcastHOW TO GET OUT OF YOUR RUTSo last week was a bit of a week... mentally that is.I was my own bully, I was bringing myself down for honestly no reason and I was really stuck in my own rut.So I decided to create a ME day where I dedicated a whole day for ME .. and you should too!Have a listen to find out what exactly a 'Me Day' is and how to not feel selfish about it.FOLLOW US ON INSTAGRAM@_samanthawicks@projectupgradepodcast2021-02-0812 minProject Upgrade PodcastCOMMUNICAITING WITH YOUR PARTNER & TIPS FOR HAVING A LONG TERM RELATIONSHIP | Q&A with JordanHey Fam!For today's episode I sat down with my boyfriend of almost 5 years, Jordan. We answered some of your questions you left for us on Instagram.We cover topics such as communicating with your partner, having a long lasting relationship, our plans for the future but also some little fun stuff here and there!OUR INSTAGRAM:@projectupgradepodcast@_samanthawicks@jordan.bonneyEMAIL:collabsamanthawicks@gmail.com2021-01-3125 minProject Upgrade PodcastHOW TO GET WHAT YOU WANTit's simple... BE YOUR OWN MOTIVATION.In today's episode I am your ultimate hype girl! Go out there and smash all of your goals today after this little hype ep!INSTAGRAM:@projectupgradepodcast@_samanthawicksEMAIL:collabsamanthawicks@gmail.com2021-01-2403 minProject Upgrade Podcast6 HACKS To help you stick to your DietHello Poddy Fam!In today's episode I dive deep into my 6 hacks I have discovered over time to help you stick to your diet.Please note that I am not a professional in the food area, I am only a PT! BUT these are some things that have helped me over time especially during my current comp prep.SOCIALS:INSTAGRAM PAGES@projectupgradepodcast@_samanthawicksEMAIL:collabsamanthawicks@gmail.com2021-01-1714 minProject Upgrade PodcastGOAL SETTING | Set yourself up for SUCCESS in 2021WELCOME TO SEASON 2 OF PROGECT UPGRADEIt honestly feels amazing to be back in your ears after a long break! i go into detail to where I have been over the last few months. But then I give you the best tips and tricks for when it comes to setting goals for 2021! We learn how to break them down, how to make them mean SOMETHING to you and how to not lose motivation to achieve them. Remember to follow us on our socials:https://www.instagram.com/_samanthawicks/https...2021-01-1016 minProject Upgrade PodcastGymxietyIn today's episode, I dive deep into Gymxiety.Gymxiety is completely normal and almost everyone experiences it in some way!I hope in this episode the few tips I provide help you step through those doors.2020-09-2111 minProject Upgrade PodcastHOW TO GET STARTED AT THE GYM BEGINNERSHey fam bam!So sorry it's been waaaaay too long - I really have no excuse.But our fam bam has grown so much over the time while I've been away so hello to all my new fam bam members !In this episode we talk about a few tips for how to get started in the gym for beginners! I know when I first started out in the gym ... i wish someone told me these tips!Enjoy and don't forget to share!Lots of love, Samantha xx2020-09-1310 minProject Upgrade PodcastI had a SH!T dayHello fellow listeners!So sorry for being M.I.A - Since covid-19 has started to ease with restrictions here in Australia I have literally been working non-stop! I am finally at a place where I can start creating content for you guys again and I can't wait to get back into it after the month off.For today's episode I provide some tips and tricks to how you can make those "bad days" to a better one! I expereinced one of these days YESTERDAY... not what I wanted to start the week but hey...2020-07-1412 minProject Upgrade PodcastCHANGING YOUR ROUTINEIn today's episode I dive deep into how you can change up your routine and making it realistic! I've never been good with sudden change so I hope this can help those who may be the same as me with the crazy changing world we're currently living in!2020-06-0813 minProject Upgrade PodcastIT'S OKAY TO TAKE A STEP BACKHi guys!So sorry again for no episode last week - due to health reasons I had to take a step back and really focus on myself which is exactly what this podcast episode is about.If you're feeling unmotivated, run down, just not yourself THAT'S OKAY. Tune in to this episode to find out some tips and tricks on how to get out of that rut and recognize when it's time to take that step back.MY SOCIALS:https://www.instagram.com/_samanthawicks/https://www.instagram.com/projectupgradepodcast/2020-05-2519 minProject Upgrade PodcastI LOST MY PERIOD FOR 6 MONTHS, Coming off the pill & ContraceptionIn this episode, I tell you all my story of when I lost for period for 6 months and how I got it back. I also answer all your questions regarding contraception, being on the pill and how overtraining can affect your period.I hope you guys enjoy this episode!OUR SOCIALShttps://www.instagram.com/projectupgradepodcast/https://www.instagram.com/_samanthawicks/2020-05-1000 minProject Upgrade PodcastBec Chambers | Identifying BS on social media & Starting out on your fitness journey!In today's episode, I had the chance to sit down with Instagram NO BS queen, Bec Chambers.We dive deep into how we can identify the BS we see on social media, how to have the confidence to hit the gym for the first time and also how Bec overcame her battles just starting out in the gym world.FOLLOW BEC ON INSTAGRAM:https://www.instagram.com/becchambersfit/OUR SOCIALS:https://www.instagram.com/projectupgradepodcast/https://www.instagram.com/_samanthawicks/2020-05-0643 minProject Upgrade PodcastI've put on weight... but that's okayIn this episode, I talk through all things that have really been on my mind over the last few days... especially with covid-19.Tune in for tips on how I have been coping with my own mental battles, body image and so much more during these uncertain times.OUR SOCIALS:https://www.instagram.com/projectupgradepodcast/MY SOCIALS:https://www.instagram.com/_samanthawicks/2020-05-0313 minProject Upgrade PodcastJessie Norbury | Earn $$ from Social Media & ModelingFor today's episode I was able to sit down with the lovely Jessie Norbury.In this episode we dive into how to earn an income from social media and modeling! Jessie also provides some tips and tricks for how to progress in the modeling industry and we also touch on Body Positivity.JESSIE'S INSTAGRAM:https://www.instagram.com/jessienorbz/OUR INSTAGRAM:https://www.instagram.com/projectupgradepodcast/MY PERSONAL INSTAGRAM:https://www.instagram.com/_samanthawicks/2020-04-2945 minProject Upgrade PodcastCreate a MORNING ROUTINE that works for YOU in 5 stepsHi there !In this episode I go into 5 steps to creating a morning routine. I find morning routines are super important to have especially when going through such a crazy time like now.To find the templates head to...OUR INSTAGRAM:https://www.instagram.com/projectupgradepodcast/MY INSTAGRAM:https://www.instagram.com/_samanthawicks/2020-04-2615 minProject Upgrade PodcastRuby Grace | Feeling your Emotions & Mental Health - The Isolation GuideFor this episode I was lucky enough to sit down with the beautiful Ruby Grace.She has recently brought out her eBook called The Isolation Guide which is filled with resources for your physical, emotional, mental and spiritual health.In this episode we dive deep into the importance of mental health and emotional health alongside some activities you can do to help if you're going through a rough patch or just need time for self care. I really enjoyed having this interview with Ruby as I'm sure you will all too!RUBY'S INSTAGRAM2020-04-2249 minProject Upgrade PodcastSTAYING/BECOMING MOTIVATED TO TRAIN FROM HOMEIn this episode I provide some tips and tricks on how to stay/become motivated to train. I hope you guys learn something valuable from this episode! Please share with your friends and family as it means the world.SOCIAL MEDIAOUR INSTAGRAM: @PROJECTUPGRADEPODCASTMY INSTAGRAM: @_SAMANTHAWICKS2020-04-1913 minProject Upgrade PodcastChloe Bromage | How to have a Positive Mindset, overcoming a BREAK UP & Being CONFIDENT in YOU. Meet Chloe Bromage. A Personal Trainer who promotes the importance of an active and healthy lifestyle and thrives to help others have a more positive mindset via her social media.In this episode we dive into Mindset, overcoming a break up, dealing with social media bullying, becoming confident in your own skin and so much more.CHLOE'S SOCIAL MEDIAInstagram: @chloebromageSAMANTHA'S SOCIAL MEDIAInstagram: @_samanthawicksPODCAST SOCIAL MEDIAInstagram: @projectupgradepodcast2020-04-1040 minProject Upgrade PodcastMOVING OUT OF HOME - How to Budget/Save Money & How to know you're READY'AM I READY TO MOVE OUT?!' Was the constant question on my mind for months! With self doubt and little savings, I was able to take the leap and leave the nest along side my partner. In this episode I go into tips and tricks to saving money and budgeting when moving out for the first time and also how to recognize that you're ready for the big step!Follow us on Instagram : @projectupgradepodcastMy personal: @_samanthawicks2020-04-0323 minProject Upgrade PodcastMY FITNESS JOURNEY - Get to know me!Welcome to the first episode. Today I will be diving deep into my Fitness Journey and how I got to where I am now from a young girl who hated fitness to a PT.I can't wait to produce more content for you guys and help you upgrade the future you.Show notes:@_samanthawicks@balancedbible2020-04-0119 min