A 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-winni...
Feb 10, 2025•46 min•Season 5Ep. 23
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 top...
Feb 01, 2025•38 min•Season 5Ep. 22
For 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 to...
Jan 25, 2025•38 min•Season 5Ep. 21
For 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 i...
Jan 19, 2025•40 min•Season 5Ep. 20
For 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 be...
Jan 12, 2025•56 min•Season 5Ep. 19
AND 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 ...
Jan 04, 2025•56 min•Season 5Ep. 18
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 FM...
Aug 16, 2024•31 min•Season 5Ep. 17
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 im...
Aug 09, 2024•24 min•Season 5Ep. 16
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 FM...
Aug 02, 2024•37 min•Season 5Ep. 15
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,...
Jul 26, 2024•33 min•Season 5Ep. 14
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...
Jul 20, 2024•35 min•Season 5Ep. 13
In 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 W...
Jul 12, 2024•37 min•Ep. 12
In 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 he...
Jul 04, 2024•42 min•Ep. 11
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 Ph...
Jun 26, 2024•38 min
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...
Dec 03, 2023•35 min•Season 5Ep. 9
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: S...
Nov 26, 2023•53 min•Season 5Ep. 8
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 & awar...
Nov 18, 2023•52 min•Season 5Ep. 7
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 ep...
Sep 30, 2023•38 min•Season 5Ep. 6
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 w...
Sep 16, 2023•41 min•Season 5Ep. 5
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. Tun...
Sep 09, 2023•34 min•Season 5Ep. 4
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-winni...
Sep 02, 2023•39 min•Season 5Ep. 3
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:Sama...
Aug 25, 2023•48 min•Season 5Ep. 2
In 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 Sama...
Aug 18, 2023•48 min•Season 5Ep. 1
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/...
May 22, 2022•18 min•Season 4Ep. 12
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.inst...
May 15, 2022•21 min•Season 4Ep. 11
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/_saman...
May 01, 2022•31 min•Season 4Ep. 10
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 ...
Apr 24, 2022•23 min•Season 4Ep. 9
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/projectupgradepodca...
Apr 17, 2022•18 min•Season 4Ep. 8
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.c...
Apr 10, 2022•30 min•Season 4Ep. 7
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.i...
Apr 03, 2022•29 min•Season 4Ep. 6
