How to Get Ripped And Shredded

Dear Body Buds,

Getting ripped and shredded was always a goal of mine from the time I was very young.

Since probably 9 years old, I was very aware of the women who graced the covers of the fitness magazines that were placed at the checkout stand of the grocery store. I was mindful of the nearly perfect (in my mind) look of the bodies of women who were featured on commercials and billboards.

I wanted so badly to look like them.

I thought it would solve my internal battle to feel that I was valued and had worth. 

I thought it would make me attractive to boys who never wanted to date me before.

I thought it would make me an even more beautiful dancer than I already was.

My desires to look like these women led to many years of trial and error. My efforts eventually led to chronic and obsessive dieting,  binging, and working to eliminate the caloric excess. I often took the routes of more aggressive dieting, sometimes purging, but most commonly–over-exercising. Each of these efforts were hurting my body, my psychological profile, and what I know now–my spirituality.

Many of my Body Buddies know my story as I have shared my triumphs along the way, and have now coached others to do the same since 2012.

I have since pioneered my own new methods of integrating nutrition and exercise science into a mindset around the body and food. I call this the Body Buddies method, and it can be adapted and dialed in to help any person of any goal.

My methods of strategy have allowed me to learn more about the way I think, act, and deal with my emotions than anything else which has given me a psychological freedom greater than I could have ever imagined! This freedom has continued to be refined through my constant training with mental strength experts.

As I write this post, I am not currently “ripped,” though I have a very fit, healthy, defined appearance. I am happy in my skin and feel wonderful. I enjoy strategic eating, training, and being at a level of intensity of my expectation of myself that feels balanced.

Balance can only be defined by each of us from within. It is an act, not an event. We will constantly be juggling, re-calibrating, assessing, and observing ourselves. There is a sliding scale between apathy and obsession, and we will each find ourselves at different points on this scale during our mortal journey. The key is to keep being aware and seeking to find the best place for where we’re at in life.

I’d like to tell you some important things about being “ripped and shredded” that I have learned from competing over 10 times in Figure Competitions, and coaching over 50 men and women to the stage as well:

  •  Achieving a new look in your body brings a new sense of confidence, and this may lead to entertaining the wrong type of attention.

Please be mindful to dress modestly, act and speak appropriately, and surround yourself with positive, uplifting people. Seek to build your character and spirituality with equal intensity to prevent any future actions or decisions you may regret. If you are married, throw yourself into your relationship with absolute passion to build the bonds there, whether or not your spouse has improved his or her physique as well.

  • When people compliment you on how good you look, you might subliminally wonder if they didn’t think you looked good before.

This may make you question your worth as well as how others perceive you. Be mindful to build your own personal power of your worth and abilities. When we project our own insecurities onto other people, we assume things that are usually incorrect. Have open communication with those you love and trust about your desire to be healthy and disciplined.

  •  You might set a new standard of excellence for yourself in which you constantly compare yourself.

This is a struggle for many competitors as well as myself who have seen their bodies in peak condition (unmaintainable), then find a subconscious comparison to that peak physique. The “maintenance” body will never measure up. The solution for this problem is to have a trusted friend/coach to talk about your feelings with, and spend time in re-framing thoughts and building positive affirmations about the current aesthetic look of the physique.

Here are a few pics from the archives of the past 4 years:

2014-05-16 21.17.50-1

Now that I have presented a few thoughts about what pushing to the next level entails, I’d like to tell you that I absolutely LOVE when my body is dialed in! I think it’s a noble quest and that every person deserves to see their body in peak aesthetic condition at least once during their life. The body is fascinating and capable of so much more than we think.

If you’re ready to take the journey, I recommend you prepare yourself to do the 8-week Ripped and Shredded Challenge. Click on the image to access this program in the digital download store.

8-Week Challenge

My 8-week Ripped and Shredded Challenge is NOT for you if you are currently dealing with emotional eating/binging, you don’t train in the gym at least 4 days/week, or have a history of emotional volatility.

If you are experiencing any of these things, I encourage you to look into my coaching at

I have been where you are, I know it’s hard, and the LAST thing I want you to do is head into a program that is too aggressive for your current levels of readiness.

However, if you already train in the gym 4 days/week, have been working to live the Power Foods Lifestyle for at least 3 months and are succeeding at a Tier 2 level or above, then the Ripped and Shredded Program may be the next step to peeling off the layers.

This 8-week program will take you from fit and healthy to ripped and shredded.

In 2015 I led a group of women through this challenge and about 70% of them couldn’t make it through. I tell you that not to scare you, but to know that it’s intense. The rigidity and expectation of compliance in this program to succeed is at 90-100%. This is the type of training that those who compete in Bikini or Figure competitions do to tone and define their muscles while stripping the layers of body fat off.

In this program you will get the following for a crazy low cost of only $24.99:

  • 4 full meal plans tapered to get you closer to your goal — change plans every 2 weeks
  • 4 full training plans (M-Sa) — change plans every 2 weeks
  • 3 HIIT (High Intensity Interval Training) routines
  • Specific Muscle Splits to maximize recovery time and muscle breakdown
  • Full explanations and tips to prepare your mind and keep you accountable

Please remember you are more than your body.

You are a precious spirit of a loving Heavenly Father. You are here on earth for a reason. Your vehicle for life should be respected.

I’m here to help, I’m here to cheer you on, and I’m here to support you!

Love your bud,

Kristy Jo

K-Dizzle4RizzleCome Check Out My KJo Rants!



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