The Consistency Code

Arabella Emslie; Rutha Berhane
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  • Fitness
  • Updated weekly

Consistency - unfiltered. Real talk about fat loss, competing, mindset and everything in between. For the girls.

  1. 2 days ago

    Ep. 29 - Our Guilty Pleasure Foods & How We Actually Fit Them In

    Think you can't eat ice cream, sushi, burgers, and cookies while tracking macros? Think again 👀 This week on The Consistency Code we're sharing our actual guilty pleasure foods, the macro breakdown behind each one, and exactly how we fit them into our day without derailing anything. This is basically a live masterclass in flexible eating disguised as us just talking about food we love 🍦🍣🍔 We get into: ✨ Real ice cream vs. Ninja Creami - when to eat the real thing and when the hack is actually worth it ✨ The sushi macro breakdown that might actually surprise you ✨ How to fit a burger and fries into your day without blowing your deficit ✨ Why cookies crushed as granola in a yogurt bowl is actually genius and the macros prove it ✨ Our go-to orders when we're eating out and not tracking No food guilt, no cheat meal language, no pretending we only eat chicken and rice. Just real food, real macros, and a realistic approach to eating the things you actually enjoy. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Flexible Dieting, Macro Friendly Foods, How To Fit Junk Food Into Your Diet, Macro Tracking Tips, Guilty Pleasure Foods Macros, Ninja Creami Recipe, High Protein Ice Cream, Sushi Macros, Burger And Fries Diet, Pre Workout Meal Ideas, Cinnamon Bun Pre Workout, Protein Yogurt Bowl, Cookie Granola Hack, Bikini Competitor Diet, Flexible Eating, No Food Guilt, The Consistency Code Podcast, Fitness Podcast Women, Macro Coaching, Bikini Bodybuilding, What I Eat In A Day Fitness, Macro Friendly Meals

  2. 17 Aug

    Ep. 28 - Skinny Culture Is Back and We Need to Talk About It

    Heroin chic is back. SkinnyTok went viral before TikTok banned it. The 2025 Oscars were nicknamed the Ozempic Awards. And low rise jeans are somehow on our bodies again 😐 As two women who compete in an aesthetic sport and coach other women on their bodies for a living - we can't stay quiet on this one. This week on The Consistency Code we're having the honest conversation about the return of skinny culture and what it actually means for women in the fitness space 👇 We get into: ✨ The history of body ideals and how we got back here, again ✨ SkinnyTok, the algorithm, and why banning the hashtag didn't make the content disappear ✨ What the return of the thin ideal means specifically for competitors and coaches who are already navigating body image every single day ✨ The uncomfortable question - did body positivity fail us? ✨ How we personally protect ourselves from the noise as athletes and creators ✨ Our honest, no filter takes on where this is heading and what we want women to hear right now This one is personal, timely, and goes places most fitness podcasts won't touch. Share it with every woman in your life who needs to hear it. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Skinny Culture 2026, SkinnyTok, Heroin Chic Comeback, Thin Ideal Social Media, Body Image Women, Ozempic Body Standards, Body Positivity Failed, Body Neutrality, Y2K Body Standards, Skinny Trend 2025, Bikini Competitor Body Image, Female Athlete Body Image, Eating Disorders Social Media, TikTok Body Standards, Diet Culture, Body Image Fitness, Fitness Podcast Women, Bikini Bodybuilding, The Consistency Code Podcast, Body Image Coach, Clean Eating Culture, Social Media Body Image, Ozempic Celebrity, Heroin Chic Fashion

  3. 9 Aug

    Ep. 27 - Why Fat Loss Stalls — NEAT, Stress, Sleep & the Variables Nobody Talks About

    You're eating in a deficit. You're training consistently. You're tracking everything. And the scale hasn't moved in three weeks. Sound familiar? 👀 This week on The Consistency Code we're getting into the real reasons fat loss stalls and why eating less and doing more cardio is almost never the answer. We cover: ✨ Why plateaus are a normal biological response - not a sign that you're failing ✨ NEAT - the variable nobody is tracking that could be responsible for your entire plateau ✨ How stress, poor sleep, and water retention can mask weeks of genuine fat loss progress ✨ The adherence conversation nobody wants to have and how to have it with yourself honestly ✨ The exact steps we take with clients to break through a plateau - in priority order ✨ Why a diet break might actually produce more fat loss than staying in a deficit Whether you're in prep, a cut, or just trying to lose a few pounds - this episode will completely change how you troubleshoot your fat loss. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Fat Loss Plateau, Weight Loss Plateau, Why Am I Not Losing Weight, NEAT Fat Loss, Non Exercise Activity Thermogenesis, Metabolic Adaptation, Adaptive Thermogenesis, Diet Break, Fat Loss Stall, Cortisol and Fat Loss, Sleep and Fat Loss, Water Retention Weight Loss, Whoosh Effect, Calorie Deficit Not Losing Weight, Macro Tracking Tips, Fat Loss Science, Female Fat Loss, Bikini Prep Fat Loss, The Consistency Code Podcast, Fitness Podcast Women, Online Coaching, Weight Loss Tips Women

  4. 3 Aug

    Ep. 26 - The Truth About Cardio - How Much Do You Actually Need?

    How much cardio do you actually need to lose fat? And is it even necessary at all? This week on The Consistency Code we're getting into everything the fitness industry gets wrong about cardio 🏃‍♀️ We cover: ✨ Does cardio actually burn fat or is nutrition doing all the real work? ✨ How much cardio the research actually recommends vs. what prep coaches prescribe ✨ HIIT vs. LISS - which one is actually better for fat loss and why the answer changes depending on where you are in your season ✨ The dark side of too much cardio - cortisol, muscle loss, and why more is not always more ✨ What off-season cardio should actually look like if you're trying to build muscle ✨ Our honest takes as coaches and competitors on how much cardio we actually do and why Whether you're deep in prep or trying to figure out your off-season routine - this one will change how you think about cardio for good. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane How Much Cardio For Fat Loss, Cardio For Fat Loss, HIIT vs LISS, Is Cardio Necessary, Too Much Cardio, Fasted Cardio, Cardio and Muscle Loss, Bikini Prep Cardio, Contest Prep Cardio, Cardio Mistakes Women, StairMaster Workout, Walking For Fat Loss, NEAT Fat Loss, Cortisol and Cardio, Cardio Science, Female Bodybuilding Podcast, Bikini Competitor, The Consistency Code Podcast, Fitness Podcast Women, Off Season Cardio, Cardio vs Weights

  5. 27 Jul

    Ep. 25 - Smash or Pass: Gym Edition - We're Rating Everything (Exercises, Supplements & More)

    We're playing Smash or Pass: Gym Edition - and no, we're not rating people 😂 This week on The Consistency Code we're rating exercises, gym etiquette, supplements, bodybuilding habits, and everything in between. Some of our takes are probably controversial - don't say we didn't warn you. We get into: 💪 Exercises - RDLs, Bulgarian split squats, StairMaster 👀 Gym etiquette - filming your workouts, leaving weights everywhere, wearing perfume to the gym 🧴 Supplements - creatine, protein powder, pre-workout, BCAAs, fat burners and more 🏆 Bodybuilding - prep brain, reverse dieting, mini cuts 🔥 Hot takes - our most unpopular fitness opinions, no filter And we need your help deciding the next episode - Smash or Pass: Prep Edition, Bikini Edition, Coach Edition, or Nutrition Edition? Drop us a DM and let us know 👇 Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Smash or Pass Gym Edition, Gym Hot Takes, Fitness Opinions, Gym Pet Peeves, Bodybuilding Hot Takes, Bikini Bodybuilding, Fitness Podcast Women, Gym Etiquette, Best Exercises Bodybuilding, Romanian Deadlifts, Bulgarian Split Squats, StairMaster Cardio, Training to Failure, Creatine Worth It, Protein Powder, Pre Workout, Fat Burners, BCAAs, Greens Powder, Reverse Dieting, Prep Brain, Mini Cut, Gym Couples, Filming Gym Workouts, Unpopular Fitness Opinions, The Consistency Code Podcast, Female Bodybuilding Podcast, Bikini Competitor, Contest Prep, Food Hot Takes

  6. 20 Jul

    Ep. 24 - 3 Things We're Doing Differently in the Second Half of 2026

    We're halfway through 2026 and we've both had a quiet little wake up call 👀 This week on The Consistency Code we're getting honest about what we're actually changing in the second half of the year and spoiler: none of it is about doing more. We get into: ✨ Why we're both embracing a more "balanced" approach and letting go of off-season rigidity — missing workouts, untracked meals, and why bodybuilding isn't that deep outside of prep ✨ Bella's decision to dial back training volume to prioritise her hormonal health and why she's okay with delaying her return to the stage if that's what it takes ✨ Why we're both breaking the habit of measuring our worth by how clean our eating was or how our bodies look and what we're replacing that metric with This one is honest, personal, and probably going to hit closer to home than you expect. Whether you compete or not — this episode is for anyone who's been a little too hard on themselves this year. 🎧 New episodes every week — subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Mid Year Reset 2026, Off Season Bodybuilding, Bikini Competitor Off Season, 80 20 Fitness, Training Volume Women, Hormonal Health Bodybuilding, Female Athlete Health, Regaining Your Period, Amenorrhea Athletes, Self Worth and Fitness, Fitness Balance, Bodybuilding Mindset, Bikini Off Season Tips, The Consistency Code Podcast, Fitness Podcast Women, Flexible Dieting, Untracked Meals, Bikini Bodybuilding, Female Bodybuilding Podcast, Fitness Motivation Women

  7. 13 Jul

    Ep. 23 - Natty or Not? Busting the Biggest Myths About PEDs in Bodybuilding

    Is everyone at the top secretly using PEDs? Do steroids do all the work? And are natural preps actually as healthy as we think? This week on The Consistency Code, we're separating fact from fiction on one of the most talked about and least honestly discussed topics in fitness 👀 We get into: ✨ What PEDs actually are and why steroids are only one piece of the picture ✨ The biggest myth in bodybuilding: do PEDs do the work for you? ✨ The unpopular truth about natural prep and what it actually does to the female body ✨ Why a well-managed enhanced prep might be less physiologically damaging than an aggressive natural cut ✨ The fake natty conversation - do influencers owe their followers honesty? ✨ The biggest misconceptions about natural lifters, rapid fired This one is honest, nuanced, and goes places most fitness podcasts won't. Whether you compete naturally or enhanced - this episode is for you. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Natty or Not, PEDs in Bodybuilding, Natural vs Enhanced Bodybuilding, Fake Natty, Steroids in Fitness, Bikini Competition Prep, Natural Bodybuilding Myths, IFBB Bikini, Performance Enhancing Drugs, Female Bodybuilding, Fitness Influencer Honesty, Natural Prep Health Risks, Enhanced Bodybuilding, Bodybuilding Podcast, The Consistency Code Podcast, Bikini Competitor, Contest Prep, SARMs Bodybuilding, HGH Fitness, Natty Bodybuilding Myths

  8. 6 Jul

    Ep. 22 - Cycle Syncing Your Training - Legit Science or Overhyped?

    Everyone on the internet is telling you to lift heavy on day 8 and take a walk on day 23, but is any of it actually backed by science? This week on The Consistency Code, we're getting into it 🔬 We break down: ✨ What's actually happening hormonally across each phase of your cycle ✨ Whether your cycle genuinely affects your ability to build muscle (the research might surprise you) ✨ What the science actually supports vs. what the internet has run with ✨ What cycle syncing means for women on hormonal birth control - because nobody talks about this ✨ Our honest verdict as coaches and competitors - legit, overhyped, or somewhere in the middle? This one is equal parts science and real talk. Whether you're deep in the cycle syncing rabbit hole or completely skeptical, this episode is for you. 🎧 New episodes every week - subscribe so you don't miss the next one. Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Cycle Syncing, Cycle Syncing Workout, Menstrual Cycle and Exercise, Menstrual Cycle Training, Women's Fitness Science, Hormones and Training, Follicular Phase Workout, Luteal Phase Training, Female Hormones Fitness, Women's Strength Training, Bikini Bodybuilding, Fitness Podcast Women, The Consistency Code Podcast, Hormonal Birth Control and Fitness, ACL Injury Risk Women, Women's Health Fitness, Estrogen and Muscle Building, Progesterone Training, Female Athlete Health, Fitness Myths Women

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About

Consistency - unfiltered. Real talk about fat loss, competing, mindset and everything in between. For the girls.

Information

  • Creator
    Arabella Emslie; Rutha Berhane
  • Years Active
    2026
  • Episodes
    29
  • Rating
    Explicit
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code