Project Upgrade: Recent Episodes
Samantha & Zara
Welcome to Project Upgrade! The Podcast that helps you Upgrade the Future You, By helping you conquer all things Lifestyle, Health & Fitness, Mindset, Career and all the things in between.
Here 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 a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
We 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 FMG Physique PRO & online physique, nutrition & posing coach as well as a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
After 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.
Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
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: LUCAS
Support Samantha: SAMANTHA
https://nexusnutrition.com/?tw_source=google&tw_adid=&tw_campaign=20102662970&gad_source=1&gclid=CjwKCAjwzIK1BhAuEiwAHQmU3osFH4twR4_dDKA4oGHoLrwIA1uxyavsbHQ4rG-6c5BerD1FxNXrahoCNBEQAvD_BwE
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 personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
In 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 to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
In 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 PRO & online physique, nutrition & posing coach as well as a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @coachlucas_ https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
In 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 behind her.
Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @itslucas_wbffpro https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
In 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.
Lucas is an FMG Physique PRO & online physique, nutrition & posing coach as well as a face to face personal trainer.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @itslucas_wbffpro https://www.instagram.com/coachlucas_
IG: @_samanathawicks https://www.instagram.com/_samanthawicks
Thanks for listening!
In 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 an impressive online coaching team behind her. Lucas is a WBFF PRO Fitness Model, online physique, nutrition & posing coach. We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode! Follow our socials here: IG: @itslucas_wbffpro https://bit.ly/itslucas_wbffpro IG: @_samanathawicks https://bit.ly/_samanthawicks Thanks for listening!
In 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 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.
We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode!
Follow our socials here:
IG: @itslucas_wbffpro https://bit.ly/itslucas_wbffpro
IG: @_samanathawicks https://bit.ly/_samanthawicks
Thanks for listening!
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 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. We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode! Follow our socials here: Instagram: @itslucas_wbffpro https://bit.ly/itslucas_wbffpro IG: @_samanathawicks https://bit.ly/_samanthawicks Thanks for listening!
In 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. We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode! Follow our socials here: Instagram: @itslucas_wbffpro https://bit.ly/itslucas_wbffpro IG: @_samanathawicks https://bit.ly/_samanthawicks Thanks for listening!
In 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 Fitness Model, online physique, nutrition & posing coach. We're both thrilled at the idea of sharing our years of knowledge & experience throughout the competition & training scene to our listeners while dropping some nuggets of information to takeaway and implement every episode! Follow our socials here: Instagram: @itslucas_wbffpro https://bit.ly/itslucas_wbffpro @_samanathawicks https://bit.ly/_samanthawicksThanks for listening!
In today's episode we welcome our new co-host Lucas Sehnoun! WBFF Fitness Pro and Online Coach.For our first episode together we chat all things Body Building.How and where to start, tips and insights on which federation to choose and how to find the best coach for you.
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/
In this episode Sam and Zara answer your advice questions! Including:
- Working out through your period pain
- Comparing yourself to others during prep
- Initiating 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: https://www.instagram.com/_samanthawicks/
ZARA'S INSTA: https://www.instagram.com/zarbar14/
Sam 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/
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 one
- Picking a theme for the day
- Elements of their wedding that's not traditional
- Things they're excited for on the day
- Saving money
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/
ZAK'S INSTA: https://www.instagram.com/zakaryquack/
GAB'S INSTA: https://www.instagram.com/glammedby_gabs/
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 sleep
- Staying off your phone
- Unfollowing 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/
ZARA'S INSTA: https://www.instagram.com/zarbar14/
In 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=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/
In 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=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/
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/
If 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=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/
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/
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/
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/
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/
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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/
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/
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/
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/
In 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=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/
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/
In 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/
In 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/
THIS 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: @_samanthawicks
Zara's Insta: @zarbar14
In 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
I 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 INSTAGRAM
https://www.instagram.com/projectupgradepodcast/
So 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
@projectupgradepodcast
collabsamanthawicks@gmail.com
Hey 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.bonney
EMAIL:
collabsamanthawicks@gmail.com
it'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
@_samanthawicks
EMAIL:
collabsamanthawicks@gmail.com
Hello 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
@_samanthawicks
EMAIL:
collabsamanthawicks@gmail.com
WELCOME TO SEASON 2 OF PROGECT UPGRADE
It 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://www.instagram.com/projectupgradepodcast/
Contact Us:
collabsamanthawicks@gmail.com
In 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.
Hey 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 xx
YOUTUBE VIDEO: https://www.youtube.com/watch?v=gnEvw0pWaeM&t=123s
Our socials...
@_SAMANTHAWICKS
@PROJECTUPGRADEPODCAST
Hello 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... we survived!
Enjoy xx
OUR INSTAGRAM:
@projectupgradepodcast
MY INSTAGRAM:
@_samanthawicks
In 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!
Hi 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/
In 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 SOCIALS
https://www.instagram.com/projectupgradepodcast/
https://www.instagram.com/_samanthawicks/
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/
In 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/
For 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/
Hi 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/
For 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 INSTAGRAM
https://www.instagram.com/_rubygrace/
OUR INSTAGRAM
https://www.instagram.com/projectupgradepodcast/
MY PERSONAL INSTAGRAM
https://www.instagram.com/_samanthawicks/
In 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 MEDIA
OUR INSTAGRAM: @PROJECTUPGRADEPODCAST
MY INSTAGRAM: @_SAMANTHAWICKS
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 MEDIA
Instagram: @chloebromage
SAMANTHA'S SOCIAL MEDIA
Instagram: @_samanthawicks
PODCAST SOCIAL MEDIA
Instagram: @projectupgradepodcast
'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 : @projectupgradepodcast
My personal: @_samanthawicks
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
@balancedbible