Welcome to Project Upgrade! The Podcast that helps you UPGRADE the future you.
Hosted by successful Online Coaches and Pro FMG Bodybuilders Samantha Wicks and Lucas Sehnoun, we join forces to help you conquer all things Fitness, Nutrition, Bodybuilding, Mindset, Career and all the things in between.
Tune in for weekly episodes covering all the important topics made to help you thrive in the fitness world!
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/ {...
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.instagr...
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 EMAIL 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/projectupgr...
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.....
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 su...
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/...
