Project Upgrade Podcast

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-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/_samanthawicksThanks for listening!

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 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/_samanthawicksThanks for listening!

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 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/_samanthawicksThanks for listening!

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 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/_samanthawicksThanks for listening!

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 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/_samanthawicksThanks for listening!

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 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/_samanthawicksThanks for listening!

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/_samanthawicksThanks 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/_samanthawicksThanks 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/_samanthawicksThanks 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: 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 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/_samanthawicksThanks 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/_samanthawicksThanks 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/_samanthawicksThanks 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/_samanthawicksThanks 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/_samanthawicksThanks 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, 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 bikini competitor & award-winning posing coach with an impressive online coaching team behind her.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_wbffproIG: @_samanathawicks https://bit.ly/_samanthawicksThanks for listening!