The Consistency Code

Arabella Emslie; Rutha Berhane
  • 5.0 (1)
  • Fitness
  • Updated Weekly

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

  1. 2d ago

    Ep. 37 - Why Pilates Isn’t Building the Muscle You Want - The Honest Truth

    Pilates girlies! We love you and this episode is for you 🙏 because nobody in the fitness space is being honest about what pilates actually does and doesn’t do for your body, and the result is thousands of women doing three reformer classes a week wondering why nothing is changing. This week on The Consistency Code we’re clearing it up - no shade, just science. We get into: ✨ What pilates was actually designed for and what it genuinely does well ✨ What “toned” actually means scientifically (hint: it’s not what pilates is selling you) ✨ Why pilates falls short for hypertrophy - the progressive overload problem and the muscle fibre problem explained simply ✨ The “long and lean muscles” claim - why it has zero anatomical basis and where it came from ✨ What the research actually shows when you compare pilates to resistance training for muscle building ✨ How to use pilates intelligently as a complement to lifting - not a replacement for it ✨ Exactly what to do instead if building muscle and changing your body composition is your actual goal This is not an anti-pilates episode. It’s an honest one. Share it with your friend who has been doing pilates for a year and wondering why her body hasn’t changed 💌 🎧 New episodes every week - subscribe so you don’t miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane Does Pilates Build Muscle, Pilates vs Strength Training, Pilates Muscle Building Myth, Why Pilates Isn’t Working, Reformer Pilates Results, Long and Lean Muscles Myth, Toned Body What It Means, Pilates vs Weights Women, Build Muscle Women, Glute Building Science, Progressive Overload Women, Hypertrophy Women, Muscle Tone Women, Pilates Truth, Should Women Lift Weights, Resistance Training vs Pilates, Female Fitness Myths, Fitness Podcast Women, Bikini Bodybuilding, The Consistency Code Podcast, Women’s Strength Training, Pilates Results Honest

  2. Oct 12

    Ep. 36 - Why Figuring It Out on Your Own Is Costing You More Time Than It’s Saving You

    If you’ve been researching macros on TikTok, trying program after program, and still finding yourself in the same place you started - this episode is for you 👀 Today on The Consistency Code we’re having the honest conversation about why figuring it out on your own might actually be the most expensive thing you’re doing - not in money, but in time, energy, and results. We get into: ✨ Why having access to more fitness information than ever is making it harder, not easier, to see results ✨ The real cost of the DIY approach - in time, mental load, and physical consequences most women never talk about ✨ Why driven, ambitious women specifically resist getting help and the mindset shift that changes everything ✨ What actually changes when you stop going it alone - clarity, accountability, faster feedback, and the permission structure nobody tells you about ✨ The honest audit - signs it might be time to stop figuring it out yourself ✨ What to actually look for in a coach so you don’t waste your investment This is not a sales pitch. It’s an honest conversation about why the most resourceful thing you can do is sometimes ask for help. Share this with the friend who has been “about to start” for the last six months 💌 🎧 New episodes every week - subscribe so you don’t miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane DIY Fitness Mistakes, Why You’re Not Seeing Results, Figuring Out Fitness Alone, Online Fitness Coach Worth It, Do I Need A Fitness Coach, Fitness Information Overload, Why Consistency Isn’t Working, Fitness Plateau Solutions, How To Find A Good Coach, Macro Coaching Women, Women’s Online Coaching, Fitness Podcast Women, The Consistency Code Podcast, Bikini Bodybuilding Coach, Female Fat Loss Coach, Motivation vs Discipline Fitness, Why You Keep Starting Over, Fitness Mental Load, Accountability Fitness, Sustainable Fat Loss Women, Online Coach Worth It, Fitness Results Women

  3. Oct 5

    Ep. 35 - Jasmine Gonzalez Is the New Bikini Olympia Champion - Our Full Recap & Hot Takes

    The 2026 Olympia just happened and we have thoughts 👀 This week on The Consistency Code we're recapping the biggest night in bodybuilding - breaking down the top 6 in bikini, the upset of the night, and the conversations that are still going on our heads. We get into: ✨ The full bikini top 6 breakdown - Jasmine Gonzalez takes the title, Maureen Blanquisco falls to second, and what the judges were clearly rewarding this year ✨ Why Jasmine's win signals a shift in what the bikini division is looking for right now ✨ Lauralie Chapados at 4th, Ashlyn Little at 5th - our honest takes on the callouts and whether the placings were deserved ✨ Nick Walker's Men's Open win and why the bodybuilding world is talking about it ✨ Eduarda's wellness posing and what it revealed about the line between wellness and bikini ✨ The fit model vs. bikini differentiation - what actually separates the two and why it matters more than ever right now Whether you competed this season, watched from home, or just love the sport - this one is for you. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane 2026 Bikini Olympia, Jasmine Gonzalez Bikini Olympia, Maureen Blanquisco 2026, Bikini Olympia Results, Mr Olympia 2026 Recap, Nick Walker Olympia 2026, Bikini Olympia Top 6, Lauralie Chapados Olympia, Ashlyn Little Olympia 2026, Aimee Delgado Olympia, Wellness vs Bikini Division, Fit Model vs Bikini, Bikini Judging Criteria 2026, IFBB Bikini Olympia, Bikini Posing Olympia, Bodybuilding Podcast, Female Bodybuilding Podcast, The Consistency Code Podcast, Bikini Competitor, Olympia Weekend 2026, Bikini Division Judging, IFBB Pro Bikini

  4. Sep 28

    Ep. 34 - Is Bodybuilding Actually Worth It? What We've Sacrificed for the Physique

    Everyone sees the stage photos, the muscle, the confidence, the glam. Nobody sees everything that goes into getting there. Today we're having the honest conversation about whether bodybuilding is actually worth it and knowing everything we know now, would we still choose it? 👙 We get into: ✨ Why we both started bodybuilding and how the goal never stops moving ✨ What we've actually sacrificed - social life, food freedom, sleep, spontaneity, and everything in between ✨ How competing has changed our friendships (and not always for the better) ✨ The real financial cost of one competition - coaching, suits, tanning, travel, photography and more ✨ What it's actually like dating as a female bodybuilder ✨ The mental side nobody talks about - body dysmorphia, post-show blues, comparison, and identity ✨ What bodybuilding has genuinely given us that we wouldn't trade for anything ✨ The big question - knowing everything now, would we do it all again? Plus a full rapid fire round of would you rather questions that get very real very fast 👀 Whether you compete or you're just thinking about it - this one is for you. Share it with every bodybuilding girl in your life who would relate. 🎧 New episodes every week - subscribe so you don't miss the next one Connect with us: Bella → @fitxbella Rutha → @ruthaberhane

  5. Sep 21

    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

  6. Sep 14

    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

  7. Sep 7

    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

  8. Aug 31

    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

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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
    37
  • Rating
    Explicit
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code