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!