Sustainable Shredding

In this episode Ross looks at all the reasons he bought a smart watch, and then all the reasons why he's ditching it!

In this video, Ross talks about how he's bulking for Strongman whilst actively avoiding carbohydrates, what his strength goals are for this year.Expect to learn why carbs aren't always the answer to gaining strength and size and how joint pain can be an indicator of inflammation in the body!

In this video, Ross reflects on the data he's gathered over the last two years in relation to every client he's worked with. Goes into depth on five lessons he's learned and gives you actionable steps to help you benefit from these findings

In this week's episode, Ross and the other coaches inside Ross Davies Fitness help our client Gurjot solve the issue of his low energy levels whilst in a calorie deficit!Expect to learn tips to provide energy to train whilst in a calorie deficit and the best foods to eat to make you feel fuller for longer.

In this episode, Ross looks at why delaying starting to get in shape is going to doom you to failure the misconceptions that you need to correct to be able to stick to your goals!Expect to learn why so many New Year's resolutions fail, and what you need to do to make sure that you stay on track with your fitness in 2026.

In this episode, Ross talks about 5 fundamental changes he'd make to his routine if he was an overweight police officer again. Expect to learn the best ways to implement training, nutrition, and accountability into your lifestyle to give yourself the best chance of success!

In this week's episode, Ross looks at the five most damaging lies that shift workers tell themselves, covering topics such as health and fitness, their job and their overall mindset.Expect to learn Ross' views on police fitness levels and his biggest pet peeve about police officers' mindsets.

In this week's episode, Ross looks at the main reasons why officers are becoming disillusioned, burnt out, and leaving the job. Expect to learn what officers can do to protect themselves from the ever-increasing stresses of the job and how to avoid the pitfalls that so many officers fall into.

First Early Syndrome (FES): the inability to sleep adequately prior to the first shift of your next set.In this episode Ross discusses FES; why it happens, the negative effects and eight ways to cure it!Expect to learn the scientifically proven best ways to increase your sleep, the most common causes and just how many shift workers struggle!

In this episode, Ross looks at what he thinks the minimum strength level should be for serving police officers in the United Kingdom. Expect to learn the numbers for the bench press, squat, and deadlift and why strength on these exercises is indicative of overall functional fitness.

In this episode Ross talks about 5 key lessons from coaching 350+ shift workers in the last 18 months. Expect to learn about the best ways to make sustainable progress, how to improve your sleep and why prep is SO important as a shift worker.

In this episode Ross looks at the many ways that the body repairs during sleep, why shift workers are so bad at sleep and the other factors that prevent us getting some decent shut eye.Expect to learn the complexities of sleep, the diseases you can expect to get if you don't sleep well and finally five actionable steps you can take to get your sleep to a respectable level!

This is a snip from a talk given by Ross to clients inside the Shift Worker Shred about why not all proteins are created equal.Expect to learn the protein sources to avoid, the ones to consume the most of and why certain proteins are considerably more useful to humans than others!

Everyone wants to know how to resist temptation, when it feels like it's completely irresistible and you are powerless in that moment. In this episode, Ross talks about his 3 golden rules to conquering temptation and remaining on track!Expect to learn how resisting temptation actually starts way before it appears, and the three simple steps anyone can take to diminish those cravings for good!

Ross reveals the training styles that clients in the Shift Worker Shred use to get into peak physical shape, so that they can be the fittest, strongest, happiest and healthiest they can be!Expect to learn about the types of training, examples of workouts, the seven major movement patterns that ALL shift workers should be training and also what do to if you want to be in peak shape but you're not sure where to start!

Ross reviews the last few months where he's been eating the carnivore diet, which consists of almost pure meat.Expect to learn about it's effect on body composition, brain functioning, energy levels and whether Ross would recommend it for shift workers.

Each week we hold a drop-in clinic where clients from inside the Shift Worker Shred can drop by and discuss their biggest fitness challenge.This week, topics include gym confidence, macro balancing and procrastination.

Part 2, where Ross looks at the remaining elements of being a police officer and gives his opinion, before concluding the points and giving his answer on whether he'd recommend joining the police or not!

In this episode, Ross looks at all elements of being a police officer, giving his opinion on the positives and negatives as well as recalling some of his own experiences.Part 2 will be out next week!

I this episode, to celebrate Sustainable Shredding passing 500 followers, Ross answered a number of questions put forward by his Instagram followers over on @rossdaviesfitness.The questions range from fitness, to police to travelling! If you'd like any questions answering on the 1000 follower special, drop me a DM on IG with 1000 at the start!

In this episode Ross talks about the sheer amount of conflicting information that exists online, that can make it really confusing for anyone looking to get started on their fitness journey.Ross looks at some super simple options for getting started, including actionable steps that ANY shift worker can follow to get their health and fitness into a much better place!

In this episode Ross talks about the 5 rules that the best clients inside the Shift Worker Shred implement every day to allow them to achieve fast AND consistent results!Ross also gives actionable steps for each rule, allowing you to be able to finish the episode with a list of actions you can take each day to take you closer to your health and fitness goals!

In this episode, Ross talks about the reasons why so many shift workers struggle to maintain a healthy level of body weight and looks at the changes that any shift worker can make to help themselves look and feel better!

In this week's episode, Ross talks about five key benefits to police officers that come from lifting weights in physical exertion! Some are obvious and some you probably haven't considered!

In this episode, Ross takes a look at seven key factors that he knows at 35, but wishes he knew when he was 18. He looks at aspects like disciple, nutrition, training and mindset that would have allowed him to massively increase his rate of progress with the health, fitness and life in general!

In this episode Ross sits down for an in-depth discussion with his close friend Ashley Dawn, to discuss the benefits of drawbacks of a new range of weight loss injections that are now widely available online.Like most things that appear too good to be true, there are of course drawbacks, many of which are discussed during this episode!

In this episode Ross gives five really quick and easy ways that any shift worker can implement in a matter of seconds to help improve their health and fitness. No matter how busy you are, you've got time to implement these as a starting point!

In this episode Ross talks about the benefits of becoming physically stronger as a police officer and the six things he would do to allow this to happen!

In this episode Ross looks at some simple measures that shift workers can implement into their weekly routines to give them more time to dedicate to their health and fitness.

In this episode Ross talks about the long list of stresses that shift workers face and the things that they can do to help counteract them in the first place and alleviate them once they have!

In this episode Ross talks about the importance of planning meals, training and also quality downtime and the consequences of skipping this vital part of a fitness routine!

In this episode Ross talks about the main lifestyle changes he implemented to allow him to lose 28kg in 7 months whilst working as a police officer, working 50-60 hours a week every week!

Part 2 of Ross' interview with Ashley Dawn, where they address the best type of training regime for shift workers, the best times to train and when to simply rest! Followed by questions from the audience.

In this episode Ross gets interviewed by his friend and fellow fitness coach Ashley Dawn. Answering questions about his journey as a shift worker as well as meal time, planning workouts and caffeine consumption! This is Part 1 of the interview, Part 2 will follow next week.

In this episode Ross talks about the elements of your life that you need to get in order so that you can not only survive but THRIVE as a shift worker. Ross talks about his own experiences from his time as a police officer as well as the tips and tricks he has picked up along the way that will allow you to thrive as a shift worker.

In this episode Ross talks about the five fitness tips he used to help him lose 28kg in 7 months whilst working 50-60 hours a week as a police officer. He talks about how you can implement these same tips into your routine to enable you to hit achieve your fitness goals whilst working shifts!

In this episode Ross talks about his recently completed Train Every Day for 30 Days Challenge. He sets out the parameters for training, the reasons he embarked on the challenge and what he learned about himself after the challenge was over!

In this episode Ross talks about the five hurdles that stand in the way of you and your weight loss goals. He breaks down what is involved in overcoming each hurdles and describes exactly what you need to do each week to stay on track as well as telling you all of the things you need to avoid!

In this episode Ross breaks down each macronutrient and discusses why each one plays a fundamental role for someone on a weight loss journey. The episode ends with Ross talking about how this knowledge can be applied to your diet and gives examples of meal ideas that incorporate the biggest array of macronutrients.

In this second episode, Ross talks about his life from a health and fitness perspective including where it all began, where it all went wrong and how he transformed his body and mind before becoming a fitness coach.

In this first episode of the Sustainable Shredding podcast, Ross talks about the five things he would do if he was once again a busy, overweight guy in his 30s! Covering diet and nutrition programming along with good habits, this episode is a cheat sheet for any man over 30 looking to lose bodyfat... sustainably!