Sustainable Shredding
Episodes
#38 - Solving Our Client's Biggest Fitness Challenge - Energy!
14 Dec 2025
Contributed by Lukas
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 whil...
#37 - New year, new me! (Why 90% of people FAIL)
30 Nov 2025
Contributed by Lukas
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...
#36 - Five things I'd do if I was a police officer struggling to get in shape
22 Nov 2025
Contributed by Lukas
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...
#35 - Revealing The Most Damaging Lies Shift Workers Tell Themselves
15 Nov 2025
Contributed by Lukas
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, ...
#34 - Why Are So Many Officers Getting Burned Out?
08 Nov 2025
Contributed by Lukas
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 o...
#33 - First Early Syndrome: 8 Ways to Cure Yourself
01 Nov 2025
Contributed by Lukas
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 hap...
#32 - How Strong Should A Police Officer Be?
25 Oct 2025
Contributed by Lukas
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 ...
#31 - 5 Lessons From Coaching 350+ Shift Workers
28 Aug 2025
Contributed by Lukas
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 sus...
#30 - Just why is sleep SO important for shift workers?
09 Jul 2025
Contributed by Lukas
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 preve...
#29 - Why protein quality can be just important as protein quantity
03 Jul 2025
Contributed by Lukas
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 pro...
#28 - My 3 golden rules for resisting temptation
03 Jul 2025
Contributed by Lukas
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 epi...
#27 - Revealing the methods we use to get shift workers into peak physical shape!
27 Jun 2025
Contributed by Lukas
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, stronges...
#26 - The Carnivore Diet... my review
24 Jun 2025
Contributed by Lukas
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 effe...
#25 - Solving Your Biggest Fitness Challenges Week 2
21 Jun 2025
Contributed by Lukas
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,...
#24 - Would I recommend joining the police Pt.2
17 Jun 2025
Contributed by Lukas
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...
#23 - Would I recommend joining the police Pt.1
10 Jun 2025
Contributed by Lukas
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 ...
#22 - 500 Follower - Q&A Special!
05 Jun 2025
Contributed by Lukas
I this episode, to celebrate Sustainable Shredding passing 500 followers, Ross answered a number of questions put forward by his Instagram followers o...
#21 - 4 Easy Steps (with instructions) to Get Any Shift Worker Started on Their Fitness Journey
12 May 2025
Contributed by Lukas
In this episode Ross talks about the sheer amount of conflicting information that exists online, that can make it really confusing for anyone looking ...
#20 - The 5 Rules our Best Clients Use to Get INCREDIBLE results!
06 May 2025
Contributed by Lukas
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...
#19 - Why Are Most Shift Workers Overweight?
04 Apr 2025
Contributed by Lukas
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 t...
#18 - Five Reasons Lifting Weights Should Be Mandatory For Police Officers
22 Feb 2025
Contributed by Lukas
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 an...
#17 - What I know at 35, that I wish I knew at 18 years old
22 Feb 2025
Contributed by Lukas
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, nut...
#16 - Weight loss injections... are they a good solution?
23 Jan 2025
Contributed by Lukas
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 we...
#15 - Two Minute (or less) Fitness Tips for Shift Workers!
06 Oct 2024
Contributed by Lukas
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...
#14 - What I Would Do if I was a Police Officer Struggling to Get Bigger and Stronger
13 Aug 2024
Contributed by Lukas
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 happ...
#13 - How Shift Workers Can Create More Time for Health and Fitness
25 Jul 2024
Contributed by Lukas
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 t...
#12 - How to Feel Less Stressed as a Shift Worker
18 Jul 2024
Contributed by Lukas
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 firs...
#11 - Why planning is FUNDAMENTAL for shift workers
04 Jul 2024
Contributed by Lukas
In this episode Ross talks about the importance of planning meals, training and also quality downtime and the consequences of skipping this vital part...
#10 - How I Lost 28kg in 7 Months as a Police Officer
23 Jun 2024
Contributed by Lukas
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, w...
#9 - My interview (not under caution...) with Ashley Dawn Fitness Pt.2
15 Jun 2024
Contributed by Lukas
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...
#8 - My interview (not under caution...) with Ashley Dawn Fitness Pt.1
06 Jun 2024
Contributed by Lukas
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 w...
#7 - The Shift Worker Survival Guide
09 May 2024
Contributed by Lukas
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...
#6 - My Top Five Fitness Tips for Shift Workers
24 Apr 2024
Contributed by Lukas
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...
#5 - Train Every Day for 30 Days Challenge Review
28 Mar 2024
Contributed by Lukas
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...
#4 - Overcoming the Hurdles Between You and Your Goals
21 Mar 2024
Contributed by Lukas
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 overcomi...
#3 - Understanding Nutrition and its Role in Weight Loss
14 Mar 2024
Contributed by Lukas
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 epis...
#2 - My Journey Through Health & Fitness
28 Feb 2024
Contributed by Lukas
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 ...
#1 - Five Things I Would Do If I Was An Overweight Guy In My 30s
22 Feb 2024
Contributed by Lukas
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 i...