Project Upgrade Podcast

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:...

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.traineri...

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...

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! O...

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 in...

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.instag...

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/projectupgradepo...

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: http...

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/_sama...

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...

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...

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 @projectupgradep...

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: collabsam...

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