The Consistency Code

Arabella Emslie; Rutha Berhane
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  • Updated weekly

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

  1. 2 days ago

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 29 Jun

    Ep. 21 - More Than a Competitor: Untying Your Identity from Bodybuilding

    This week on The Consistency Code, we're going somewhere real 🎙️ First up - we're talking about something most competitors never say out loud: what happens when bodybuilding stops being something you do, and starts being everything you are. Then we get a little spicy 🌶️ and unpack certain habits, behaviours and attitudes in the bodybuilding world that genuinely irk us - no filter, no holding back. We get into: ✨ How self-worth gets tied to placings and physique and how to untangle it ✨ The comparison trap, social isolation and what over-identifying actually looks like ✨ Our wake-up call moments that made us reassess our relationship with the sport ✨ How we coach clients through identity and mindset challenges around competing ✨ The bodybuilding behaviours and attitudes that drive us absolutely crazy This one is honest, a little spicy, and very necessary. Share it with every competitor in your life. 🎧 New episodes every week — subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Bikini Bodybuilding, Bodybuilding Identity, Competitor Mindset, Bikini Competitor Mental Health, Post Show Blues, Bodybuilding Burnout, IFBB Bikini, Bikini Prep, Contest Prep Podcast, Female Bodybuilding Podcast, Fitness Competitor Podcast, Bodybuilding Off Season, Self Worth and Fitness, Bikini Athlete, The Consistency Code Podcast, Fitness Mindset, Bodybuilding Icks, Bodybuilding Pet Peeves, Competitor Culture, Women's Bodybuilding, Bikini Coach, Bodybuilding Lifestyle, Competing and Mental Health, Rutha Berhane, fitxbella

  7. 22 Jun

    Ep. 20 - Toronto Pro Bikini Recap: How the Criteria Is Changing and the Importance of Posing

    This week on The Consistency Code, we're breaking down the Toronto Pro bikini results 👙 We get into: ✨ Our full recap of the show + standout placements ✨ How bikini judging criteria has evolved (and where it might be headed) ✨ Why posing can make or break your package — even with a great physique Whether you're prepping for your next show or just love behind-the-scenes bodybuilding talk, this one's packed with insight from two competitors who've been on that stage themselves. 🎧 New episodes every week — subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Toronto Pro 2026, Bikini Bodybuilding, NPC Bikini, IFBB Pro Bikini, Bikini Posing, Bikini Judging Criteria, Posing Tips Bodybuilding, Bikini Competition Prep, Fitness Competitor Podcast, Contest Prep Podcast, Bodybuilding Podcast, Womens Bikini Division, Competition Recap, Stage Presence Bikini, The Consistency Code Podcast

  8. 15 Jun

    Ep. 19 - Peptides, GLP-1s & the Future of Fitness: Breakthrough or Shortcut?

    The fitness industry is changing fast. From Ozempic and Wegovy to newer GLP-1 and emerging "GLP-3" medications, peptides have become one of the most talked-about topics in health, fitness, bodybuilding, and fat loss. In this episode, we're breaking down what peptides actually are, how GLP medications work, why they're producing such dramatic weight loss results, and whether they're revolutionizing the industry, or creating a shortcut culture. We discuss: • What peptides are and why they're gaining popularity • GLP-1s vs newer generations of weight loss medications • The benefits and risks of peptide use • Muscle loss concerns during rapid weight loss • Food noise and appetite regulation • Recovery and performance peptides • How peptides are impacting bodybuilding • Whether fitness coaches should be worried • The future of fat loss and physique transformation Whether you're a coach, competitor, fitness enthusiast, or someone curious about weight loss medications, this conversation will help you understand one of the biggest shifts happening in the fitness world today. 👇 Let us know your thoughts in the comments: Do you think peptides are changing fitness for the better, or are they creating more problems than they solve? fitness podcast, bodybuilding podcast, GLP-1, GLP1, Ozempic, Wegovy, Mounjaro, peptides, peptide therapy, weight loss drugs, fat loss, bodybuilding, fitness industry, online coaching, personal trainer, weight loss, semaglutide, tirzepatide, food noise, fitness coaching, muscle loss, bodybuilding news, health podcast, fat loss tips, women's fat loss, fitness coach, physique transformation, wellness podcast, peptide discussion, weight loss medication, biohacking, fitness trends, obesity, nutrition coaching, bodybuilding lifestyle, fitness industry trends, gym culture, fitness education, health and fitness podcast, future of fitness

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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
    26
  • Rating
    Explicit
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code