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.

Episodes

  1. 4H AGO

    Ep. 6 - Arnold Recap + 5 Weight Loss Mistakes That Are Keeping You Stuck

    Our thoughts on the Arnold 2026 before we dive into some of the most common fat loss traps. If you feel like you're doing everything right to lose weight but the scale isn’t moving, this may be why. In this episode, we break down: Why fat burners don’t solve the real problemWhen refeeds are useful (and when they’re not)The hidden calories from “just one bite”Why under-eating during the day leads to overeating at nightHow too much cardio can actually stall fat loss If your progress feels inconsistent or you’ve been stuck in a plateau, this episode will help you identify what might be holding you back and what to focus on instead. Fat loss doesn’t need to be more complicated - it needs to be more consistent.

    1h 5m

  2. MAR 9

    Ep. 5 - Fit Model vs. Bikini vs. Wellness

    In this episode we discuss the differences between three of the women's bodybuilding divisions - fit model, bikini and wellness. What is the criteria of each and which one is right for you?

    45 min

  3. MAR 2

    Ep. 4 - How to Navigate Your Weekends Without an All or Nothing Mindset

    You’re disciplined Monday to Friday… Then the weekend hits and everything unravels. In this episode, we break down why that happens and how to stop starting over every Monday. We cover: The social identity shift that happens on weekendsThe all-or-nothing mindset that turns one drink into a spiralDecision fatigue and why willpower drops by FridayThe “I deserve this” narrativeHow alcohol quietly escalates caloriesAnd most importantly, how to engineer your weekends: Pre-loggingProtein anchorsCalorie budgetingThe one free meal ruleStructure beats willpower - every time.

    38 min

  4. FEB 23

    Ep. 3 - Food Noise: Why You Can’t Stop Thinking About Food

    Post-show/post-diet food noise, constant macro math, fear of fat gain, and identity shifts are common, but rarely discussed honestly. We break down: The physiology behind metabolic adaptationWhy your brain becomes hyper-focused on foodHow restriction increases obsessionThe psychological shift from structure to uncertaintyWhat real recovery should look like This conversation goes beyond aesthetics and into long-term sustainability.

    46 min

  5. FEB 16

    Ep. 2 - Our Fitness Journeys: What Worked, What Failed & What We’d Do Differently

    From under-eating and being cardio bunnies to muscle growth, reverse dieting, and re-comp - this is the unfiltered breakdown of how we actually built our physiques and what we learned along the way.

    58 min
  6. Ep. 1 - From Stage to Off-Season: Lessons, Post-Show Reality & What’s Next

    FEB 9

    Ep. 1 - From Stage to Off-Season: Lessons, Post-Show Reality & What’s Next

    In our very first episode, we introduce ourselves and pull back the curtain on what really happens before and after the bodybuilding stage. We talk honestly about post-show blues, navigating balance in the off-season, watching your body change as calories increase, and why the trend of “staying lean year-round” is often more harmful than helpful—both physically and mentally. If you compete, coach, or are curious about the real realities of bodybuilding beyond the stage, this episode sets the tone for honest, sustainable conversations.

    45 min
  • 6 Episodes

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
    2K
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code