The Consistency Code

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 sci...

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....

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...

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...

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 reali...

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...

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 prep How competing impacted her relationship with food Her experience struggling with binge eating disorder (BED) The pressure of bodybui...

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’s Why copying influencer macros usually backfires The biggest flaw with macro calculators + AI-generated diet plans Why card...

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...

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 ro...

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 t...

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 oper...

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 one The biggest red flags people ignore Why most people choose coaches for the wrong reasons...

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-term Balancing prep and social events Whether you’re thinking about competing or just want a clearer picture of what it takes...

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...

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...

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 problem When refeeds are useful (and when they’re not) The hidden calories from “just one bite” Why under-eating during the day le...

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?

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 weekends The all-or-nothing mindset that turns one drink into a spiral Decision fatigue and why willpower drops by Friday The “I deserve this” narrative How alcohol quietly...

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 adaptation Why your brain becomes hyper-focused on food How restriction increases obsession The psychological shift from structure to uncertainty What real recovery should look like This conversation goes beyond aesthet...

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.

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,...