The Consistency Code

Arabella Emslie; Rutha Berhane
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Consistency - unfiltered. Real talk about fat loss, competing, mindset and everything in between. For the girls.

  1. 1 hr ago

    Ep. 33 - Women's Bodies in Public - What We Celebrate, What We Shame & Who Gets to Decide

    This week two things happened on the internet that had everyone with an opinion - Sydney Sweeney got naked in a sports betting ad and got called disgusting. An Australian woman won a Hyrox race in sub 60 minutes while managing something that would have stopped most people in their tracks and got mocked for it. Two women. Two very different situations. The same result. Today we're talking about why 👀 We get into: ✨ The Sydney Sweeney Novig ad - what actually happened, the backlash, and the double standard on Instagram that got liked over 20,000 times ✨ The empowerment vs. exploitation debate and who actually gets to decide what women do with their bodies ✨ The Hyrox Beijing athlete who won in sub 60 and the conversation the internet had instead of talking about her win ✨ Why as bikini competitors we relate to pushing your body to its absolute limit in public and the decision to finish what you started no matter what ✨ The pattern that connects both stories and what it says about how the world treats women's bodies in public spaces This one is honest, timely, and goes places most fitness podcasts won't touch. Share it with every woman in your life. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Sydney Sweeney Novig Ad, Sydney Sweeney Controversy, Hyrox Beijing Athlete, Hyrox Woman Viral, Women In Sport Double Standard, Female Athlete Body Shaming, Women's Bodies In Public, Body Shaming Women, Fitness Double Standard, Female Athlete Mental Toughness, Hyrox Race 2026, Sydney Sweeney Ad Backlash, Women Empowerment Fitness, Body Image Women, Female Bodybuilding, Bikini Competitor Mental Toughness, Athletic Grit Women, The Consistency Code Podcast, Fitness Podcast Women, Women's Sport 2026, Instagram Double Standard, Female Athlete Respect

  2. 14 Sept

    Ep. 32 - The Biggest Fitness Lies We Believed When We First Started Out

    We were so confident. We were so wrong. 😭 This week on The Consistency Code we're going back to the beginning and sharing the fitness beliefs we held with absolute conviction that turned out to be completely false and giving you the actual science behind why. Bella believed: 🚫 No rest days allowed - ever 🚫 Carbs were the enemy 🚫 Cardio every single day (yes, 12-3-30 daily) 🚫 One week off the gym and your muscle is gone Rutha believed: 🚫 Barbell squats or nothing - machines don't count 🚫 Protein is protein - eating multiple bars a day is fine 🚫 Cardio will strip all your muscle 🚫 The StairMaster is bad We're breaking down every single one - where the belief came from, why it's wrong, and what the research actually says. No judgment because the fitness industry fed us a lot of this, but also we were a little ridiculous. Whether you're just starting your fitness journey or you've been training for years - you might recognize yourself in some of these. Share it with a friend 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 Fitness Myths Debunked, Gym Mistakes Beginners, Fitness Lies Women Believe, No Rest Days Myth, Carbs Are Bad Myth, Fasted Training Myth, 12 3 30 Treadmill, StairMaster Myths, Cardio Kills Muscle Myth, Compound Lifts Only Myth, Protein Bar Myths, Muscle Memory Detraining, Beginner Fitness Mistakes, Women's Fitness Myths, Bikini Bodybuilding Myths, Fitness Podcast Women, The Consistency Code Podcast, Gym Beginner Tips, What I Wish I Knew Fitness, Female Bodybuilding, Workout Myths Women, Fitness Journey Mistakes

  3. 7 Sept

    Ep. 31 - How Much Protein Do You Actually Need? The Real Numbers for Women

    The government says one thing. The internet says another. Your favourite influencer is eating 200 grams a day. So how much protein do you actually need? 🥩 This week on The Consistency Code we're cutting through the noise and giving you the real numbers - broken down by goal, with the science to back it up. We get into: ✨ Why the government RDA for protein is almost completely useless for active women ✨ The actual numbers broken down by goal - general fitness, building muscle, cutting, and competing ✨ Why most women are still under-eating protein and the practical reasons why ✨ Why your protein needs go UP during a cut, not down ✨ The biggest protein myths we're killing for good - kidneys, bulking, the 30g absorption cap, and the anabolic window ✨ Our honest takes as coaches and competitors on what we actually hit and recommend to clients Whether you're tracking macros or just trying to eat better - this episode will completely change how you think about protein. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane How Much Protein Do You Need, Protein For Women, Protein Intake Women, Protein Per Pound Bodyweight, Leucine Threshold, Muscle Protein Synthesis, Protein Distribution Meals, High Protein Diet Women, Protein Myths, Anabolic Window Myth, Protein Powder Women, Protein Cutting Diet, Protein Building Muscle Women, Bikini Competitor Nutrition, Macro Tracking Tips, Female Athlete Nutrition, The Consistency Code Podcast, Fitness Podcast Women, Protein Breakfast, Under Eating Protein, RDA Protein Myth, Protein And Fat Loss

  4. 31 Aug

    Ep. 30 - When Does Dedication Become Obsession? The Line Nobody Talks About in Fitness

    There's a really fine line between being a dedicated athlete and someone whose relationship with fitness has quietly crossed into something harmful. And the scariest part? In the fitness world, obsession gets rebranded as dedication so often that most people can't tell the difference - including the person living it. 👀 This week on The Consistency Code we're having the honest conversation that the fitness industry doesn't want to have. We get into: ✨ What genuine dedication actually looks like vs. what obsession looks like dressed up as discipline ✨ The physical, mental, and social warning signs that your relationship with fitness has crossed a line ✨ Why the fitness industry and social media actively make this worse ✨ The competitor-specific version — what happens when prep behaviours don't switch off This one is personal, honest, and goes places most fitness podcasts won't touch. If you've ever wondered whether your dedication has tipped into something more - this episode is for you. Share it with someone who needs to hear it. Note: if you're struggling with your relationship with food or exercise, please reach out to a healthcare professional or therapist who specializes in this area. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane When Dedication Becomes Obsession, Fitness Obsession, Exercise Addiction, Disordered Eating Fitness, Orthorexia, Obsessive Exercise, Fitness Mental Health, Bodybuilding Obsession, Bikini Prep Mental Health, Healthy Relationship With Exercise, No Days Off Culture, Hustle Culture Fitness, Comp Prep Mental Health, Female Athlete Mental Health, Fitness Podcast Women, Bikini Bodybuilding, The Consistency Code Podcast, Body Image Fitness, Exercise Compulsion, Fitness Burnout, Dedicated vs Obsessed, Healthy Fitness Mindset

  5. 24 Aug

    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

  6. 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

  7. 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

  8. 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

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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
    33
  • Rating
    Explicit
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code