Name: Kolby Ritter
Date of Birth: June 11, 1990
Height: 5’4”
Weight: 140lbs
Hair Color: Black
Eye Color: Brown
Location/Hometown: Calgary Alberta, Canada



What is your athletic background, and how did you get involved with lifting?  Rugby Athlete for 10 years (Grade 9 start). Played Women’s Premier league in Calgary, Team Alberta, Team Canada. Played with Canadian Invitational Team to travel to Mexico & USA to play. Suffered severe injury in 2014 forcing myself to quit playing rugby. I decided I would just take a break from competitive sports and just “work out” In the gym. That did not last longer than a few months before my natural athletic background was creeping up on me again and I needed something more. So I started to change my lifting style from what was power & strength based for Rugby, including Olympic lifting etc to more bodybuilding esthetic training. I worked out 6 days a week for all those years of rugby and never “looked” like I truly lifted. So I wanted to change that mindset. It was not until the summer of 2014 I hired a local coach and she had inquired about the possibility of me competing in the fall was of interest. I did not even think twice, I said yes without realizing what I had just committed to. Since 2014 I have changed my style to bodybuilding focus of training to be involved in the fitness competitions that I take part of. Since 2014 I have completed twice, soon to be three and most recently played with Women’s USA all-star 7’s Rugby team. So I have kept a variety of athletics in my lifestyle, not just everyday lifting.



What keeps you motivated? 

Knowing I have so much room for self-growth and wanting to be better than I was yesterday. We all have the days where we wonder why we do what we do, but for me, its being able to know I am challenging myself every day that keeps me coming back for more. I know I am far from perfect and there is always something to work on whether that is perfecting lifts, diet, muscle composition etc. The beauty of this all is that you can never stop learning or grow in any aspect If you do then the passion has died within. Aside from self-motivation, my support and the people in my life that I inspire and keep motivated by my own hard work, dedication and strength. They make me want to be a role model to everyone to show that you to can do anything you want if you want it bad enough.


What does your current training split look like?
Currently being in preparation for my next show in June, I am doing morning fasted cardio which is usually on the stair mill or stepper. My duration of cardio depends on how far out I am from show day, and usually, my coach is in control of this as it can vary on 30min- 1hour and 30 minutes a day. I prefer to weight train in the afternoon as I have gotten more time to ingest my meals and be fuelled properly for heavy training. I usually do a hybrid of muscle groups in one day, larger and a smaller one. This purpose is to really focus on the big muscle groups that day and “sculpt” the smaller ones until its time to specifically hit those muscle groups individually.



What’s your favorite body part to train?
Legs, Legs, Legs and shoulders. It has always been my style of training is lower body since being a power/strength athlete. I do not enjoy them being my favorite because of this, I enjoy training them because esthetically they are my weakest point. They are the muscle group that always needs more conditioning. So it’s a catch 22 for myself, but I train them twice a week usually, and love every minute of it knowing I am working on my weakest part.



Which do you prefer, and why…steady state cardio or HIIT?
HIIT cardio because I am an athlete at heart, I love to feel exhausted by the end of cardio and sweaty. I love pushing my max heart rate to the limits and having a mini competition with myself every morning to set the day off right. HIIT usually does not require as long of a duration as the steady state so time is also another factor into why I prefer this type of cardio. But both have their purpose depending on the goal you are trying to obtain.



What are some of the most common mistakes made when someone is trying to get ripped?

Cutting carbs completely out of your diet without sufficiently increasing fat or another form of caloric intake so your body does not go into starvation mode. Endless hours of “pointless” cardio also I have seen a lot of recently.


Funniest thing you’ve seen at the gym recently?

A guy wearing sunglasses, dress shoes, and a baby blue gym outfit working out and singing out loud to Chris Brown with headphones in.


Who do you look up to in the fitness world?

Dana Lynn Bailey has been my biggest fitness icon for some time. Not only for her amazing physique she has, but her work ethic in the gym. When I first started following her I was taken by her militant workout videos, vocal motivation and effort put into her training, it was because I found many similarities in her as I did myself. I also respect her reality of the fitness industry knowing that competing is not your life it is apart of your life. She is very down to earth and hard working, both are valuable qualities in someone I find as a role model.


What are some of your favorite motivational quotes?

“ Your only limit is you”
“If it doesn’t challenge you, it won’t change you”
“Don’t stop when you are tired. Stop when you are done”
“When you feel like quitting think about why you started”
“You will never have this day again so make it count”


Do you have any gym, pet peeves?
Texters at the gym taking up equipment versus working out
People who talk to me for minutes on end about things outside that moment and make me lose my pump.



What are the contents of your fridge?
Protein- Chicken/ turkey
Whole eggs and Egg whites
Cucumber, asparagus, green beans.
10 different types of mustard and sugar-free ketchup



How do you prepare meals? Do you cook daily or cook for the week?

Usually cook protein twice a week, so that I am not constantly cooking but yet it still stays fresh. Vegetables usually 3 times depending, as I do not like soggy vegetables. Carbs once a week, as I am low carb high fat so I do not need many carbs to last me an entire week, and they tend to last longer then protein and vegetables.


What are your favorite meals and foods?

Turkey with mustard and SF ketchup
Asparagus cut up with rice, soy sauce, and natural PB
Shredded BBQ chicken in the slow cooker.


What are your favorite cheat meals and foods?

Pizza hands down and frozen yogurt with Nutella, yes I bring my own Nutella when I get Fro-Yo otherwise it is just not the same. I have a secret addiction to Oreo’s and Nutella, my favorite unhealthy items in this world.


Workout music – what’s on your playlist?

The majority of my workout music is an EDM/Dance playlist that I can just shuffle through. I like upbeat music with words that gets me in the zone.


What is the most challenging thing you deal with about consistently staying in top shape?
Working 3 jobs and one being night shift working. It is a challenge to always be ahead of the game and prepared with meals is the biggest thing. But planning sleep is the biggest factor, with having to do fasted cardio separate from lifting. Sleep is so crucial for recovery and growth, and not getting enough can play a huge part of our mental and physical progress. But If I am prepared and ahead of the game, life runs smoothly and I have no excuses to not stay on track.



What is your greatest achievement so far?

Winning my PRO card in the WBFF in a division I did not even plan to train for. I trained for fitness category specifically my first show. The night before the show at the athletes meeting I had the option to cross over into Bikini, and my coach at the time thought what do you have to lose, and I was absolutely terrified as I am no “Diva, Sassy” girl with big bold attitude on stage. I was so nervous as I was practicing a new bikini walk and routine the night before. Show day happens, and it is just my luck I am first out in each category, not even being granted the chance to watch other Bikini competitors see what it was supposed to look like indifference to fitness. My good friend now, who is also a WBFF Pro, was working backstage and literally pushed me on stage and said, “do it”. Little did I realize I had some diva and sass deep down inside of me and ending up placing first in Bikini and winning my Pro Card that night.
What does your post-workout nutrition and supplementation look like?
Immediately post fasted cardio I have my Meal 1 usually eggs/egg whites and vegetable
Immediately post weight training: 1 scoop of Iso Surge Isolate Protein (chocolate and coconut flavors mixed). Within 30 minutes I make sure  I am eating my next meal which includes, protein, carb source, a fat and green vegetables. I do not take any pre- workouts for training. The only other supplements I use is All Max amino score BCAA during my fasted cardio, as well as Vasoburn during fasted cardio wrapped with my Sweet Sweat belt to help burn fat and pull unwanted water from my core area.



What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?

Eat 5-6 frequent meals consistently every day for a duration do not shock your body everyday, keep it simple
Drink lots of water
Cardio added to your daily training schedule will really benefit hitting those fat stores


What are your favorite 5 muscle building exercises and why?

1.Hip thrusters for Glutes-  Can be used for every level of the lifter, as the smith machine provides control of the weight. It also allows for you to isolate glutes and really contract without having any other leg involvement take over
2. Lat cable pulls downs with single handles- I love this one for back width as you are able to get into a deeper contraction at the bottom with the handles and being singled apart. If you think of it as a double bicep flex it really targets the lats and you are using just lat muscle
3. Single arm Dumbbell bicep curl- allows you to take out the momentum and shoulder involvement that may happen with regular curls. This isolates just the bicep muscle and you focus on using the muscle to lift the weight. It will allow growth as you are putting all tension on the bicep
4. Squats- keep it simple. The depth at which you go determines what muscles of the lower body are being worked. Change your stance up also to hit different angles. You can do so many variations with on exercise to get a great heavy leg workout in
5. Seated dumb bell lateral raises- again takes the momentum out and trap involvement. You have to only use your deltoids to lift the weight from a static hanging position. Good for shoulder width
Favorite activities and hobbies you enjoy when away from the gym?

Hiking in the mountains in the summer. Watching movies or TV series to unwind, or you can find me getting lost in a good book. I read a lot during cardio also.


What are your future goals, dreams, and plans?

One day obtain my pro status as an IFBB athlete. But I am in no rush, I am continuing my other careers as a Nurse and sports performance coach. Life is a journey, not a destination, so every day is something new and another day to better myself to becoming who I want to be and the obtain the goals I have set.  I am currently prepping for my next and last show of 2017 in June, in hopes I can become a national level athlete.


If someone wants to connect with you, where can you be found?
Facebook- Kolby Ritter ABBA Pro
IG- kolbyritter

Just mention where you saw me as there is a lot of spam out there and would not want to miss an opportunity to connect with others J

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