The Consistency Code
The Consistency Code is a podcast that delivers unfiltered conversations about staying consistent in fitness and life. The hosts discuss fat loss, competing, and mindset, along with other related topics. The show is aimed at women who want real talk and practical advice. It offers a mix of personal stories and actionable insights for maintaining discipline and motivation. Tune in for honest discussions about the struggles and successes on the journey to better health and performance.
Episodes
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
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 cl
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
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
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 you
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
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
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 int
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
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 - t
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 b
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, leavin
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 bodybuildin
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:
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 act
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
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 physiqueWhether you're prepping for your next show or just love behind-the-scenes bodybuilding talk, this one's pac
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 t
Ep. 18 - Are You Really Ready to Compete? The Truth About Bodybuilding Nobody Talks About
Everyone sees the stage photos, medals, and shredded physiques.Very few people see the months of sacrifice, financial investment, social trade-offs, mental challenges, and relentless discipline required to get there.In this episode, we break down what bodybuilding preps actually entail and help you determine whether stepping on stage is the right goal for you.We'll cover:✔️ The financial reality o
Ep. 17 - our Gut Isn’t Broken: What’s ACTUALLY Causing Your Bloating & Digestion Issues
In this episode, we’re breaking down the truth about gut health, bloating, digestion, food sensitivities, and the wellness trends that are making people MORE obsessed, stressed, and symptomatic.The internet has convinced people that every stomach issue means their gut is “broken” - leading to extreme elimination diets, expensive supplements, detoxes, cleanses, and fear around food. But in reality,
Ep. 16 - Challenging Bodybuilding Preps, Overcoming BED, and GLPs with Karina Lannard
In this week’s episode, we sit down with our friend and bikini bodybuilder to have an honest conversation about the darker side of prep, disordered eating, and what recovery actually looked like for her.We dive into:The mental and physical challenges of bikini prepHow competing impacted her relationship with foodHer experience struggling with binge eating disorder (BED)The pressure of bodybuilding
Ep. 15 - The Truth About Macro Calculators, AI Diet Plans & Fat Loss
Everyone wants to know:“How many calories do you eat?”“How much cardio did you do?”“What macros should I follow?”But here’s the problem: someone else’s numbers are NOT your blueprint.In this episode, we break down:Why your calorie needs are different from everyone else’sWhy copying influencer macros usually backfiresThe biggest flaw with macro calculators + AI-generated diet plansWhy cardio isn’t
Ep. 14 - Training Myths, Off-Season Growth & Why You Aren’t Growing
In this episode, we break down the biggest mistakes keeping lifters stuck - from junk volume and fake “toning” advice to poor recovery, ego lifting, and dirty bulking. We also dive into what actually matters for muscle growth during the off-season.Topics include:• Why most people aren’t growing• Progressive overload & training intensity• Recovery, sleep & stress• Off-season nutrition• Soci
Ep. 13 - Our Supplement Stacks, Thoughts on Naturopaths, Navigating Summer & Relationships
This week’s episode is a freestyle session where we dive into a mix of topics you’ve probably been thinking about lately, but aren’t getting straight answers on.We break down our current supplement stacks, give our honest thoughts on naturopaths and the health industry as a whole, and get real about navigating your fitness goals during summer - especially when relationships, social events, and rou
Ep. 12 - Your Hormones Aren't Broken
If you feel like your hormones are the reason you can’t lose weight - this episode is going to challenge that.We’re breaking down the biggest myths around cortisol, insulin, your metabolism, and your menstrual cycle, and explaining what these hormones actually do (and more importantly… what they don’t).Because here’s the truth: your hormones can influence your hunger, energy, and cravings, but the
Ep. 11 - If Your Routine Only Works on Your Perfect Day, It’s Useless
If your routine only works when everything is perfect… it’s not a routine - it’s the reason you’re stuck.In this episode, we break down why constantly “starting over” has nothing to do with discipline, and everything to do with how your routine is designed.Most people build their fitness habits around their best-case scenario - more time, more motivation, less stress. But real life doesn’t operate
Ep. 10 - How to Find the Right Coach Without Getting Burned
Choosing a coach can either accelerate your results or completely waste your time, money, and momentum.In this episode, we break down exactly how to find the right coach (and avoid getting burned), plus what it actually takes to succeed once you hire one.We cover:What separates a good coach from a bad oneThe biggest red flags people ignoreWhy most people choose coaches for the wrong reasonsHow to
Ep. 9 - Q&A w/ Natural IFBB Bikini Pro Bella Bos
This week we’re joined by Bella Bos for a Q&A and a real conversation about what natural bodybuilding actually looks like behind the scenes.We get into:How Bella built her physique competing naturally Her approach to training, nutrition, and staying sustainable long-termBalancing prep and social eventsWhether you’re thinking about competing or just want a clearer picture of what it takes to bu
Ep. 8 - We Let ChatGPT Ask Us Unhinged Questions…
This episode is a little different.We asked each other deeper, unfiltered questions - about ambition, success, identity, and the things we don’t usually say out loud. The goal wasn’t to give perfect answers… it was to be honest.This one is less “tips” and more real conversation. If you’ve ever felt stuck between where you are and where you want to be, you’ll probably see yourself in this episode!
Ep. 7 - Bodybuilding Misconceptions + Content Creation with Bella Nichol
In this episode, we're joined by our friend Bella - content strategist and bikini bodybuilder - for a conversation that goes way deeper than just fitness or business.We break down the biggest misconceptions around bodybuilding, what it actually takes to get stage lean, and the realities of prep that most people don’t see. Bella also shares her personal fitness journey and how competing has shaped
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
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?
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 escalat
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 likeThis conversation goes beyond aesthetics and
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.
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, o
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