Razor sharp focus!!
What an inspirational - legendary man who etched his legacy in history for the people of the world to learn and be inspired from.

I always remember watching 'Enter The Dragon' with my father when I was young, it was my absolute favorite film ever!!

Bruce had such an amazing presence on the big screen and his physique was admired by the masses.

His evolution can be seen in his books and on online photography.

He conditioned himself to a phenomenal level that many aspire to achieve.

He was mentally strong also with a willingness to learn and absorb knowledge to further himself as much as possible and beyond.

BUT like many people we see the man and the legend and forget he had to start somewhere.

Building yourself from the ground up and to a phenomenal level of fitness as Lee did will take patience and time.

ABS of steel
Another BUT we have the advantage of being able to learn from a true master in Bruce Lee.

There are many publications that help you to understand the things he put himself through to obtain super - human fitness.

This is a chance for you to take action and use the teachings to improve and better your current state of being.

You have a head start with  the  knowledge gained you can begin to implement this into your routine.


The rock has put in some hard work build the physique you see on the screen and those gains take dedication time and a level of consistent discipline to keep focus.

Before you go the whole hog and research every single thing the rock has done and start implementing it - go get the all clear to exercise from a health professional.

Once you get the green light you will need to build yourself from a very basic level.

Don't rush things it takes persistence and time to achieve quality results.

What you need to consider

  • A schedule
  • Nutritional plan & requirements (diary)
  • Workout Diary/schedule
  • Motivation
  • Optional supplements
These are the basic elements you have to secure in place to get you on the road to your goals.

As I keep saying it has taken the rock time to build himself up.

If you look at his nutrition you can see that his calories are high and a surplus has been created to help build muscle so don't ever skip on your nutritional programming this is vital to achieving the body you want.


Start to familiarize yourself with basic exercises nothing too fancy and master the compound movements listed below:
Don't skip leg days!!!
  • Bench press
  • Squat/leg press
  • Shoulder press
  • Bar curl
  • Pully Tricep extension
  • Deadlift
The above exercises are widely used throughout the bodybuilding world and should be incorporated into your routine.

They can be performed on machines if you are completely new to the gym - get a trainer to help you through the exercises.

So start researching how to perform the exercises with correct form and after your body adapts to the stimuli you give it you can begin to add more resistance.
It all stems from the knowledge you have as to whether you achieve the goal you desire.

If you go into the gym without a clue your stuck at the first hurdle.

Fuel is a key element in how your body grows and develops, so you need to incorporate nutrition that supports your goal.

Again start with the basics and build from there.

Look at
  • Protein requirements to build mass
  • Carbohydrate requirements to fuel workout and support energy levels
  • Healthy fats which are vital to our functioning

#rock #therock #dwaynejohnson #muscle #nutrition #buildmuscle #gainz


This video is to help those suffering from anxiety - depression - low mood/confidence.

Talking how evaluation and action can set you on the journey back to wellness.


There is always new and exciting research going into finding how we can increase our performance.  

So I thought I would throw this into the mix to show how you can find natural foods to optimize your training.


  • Great source of  anthocyanadins - natural antioxidants.
  • Suitable for vegans & vegetarians
  • Rich in a multitude of vitamins and minerals
  • Rich in Alkaline properties
  • Juice thins the blood which helps the blood flow easily.
  • Contains good amounts of vitamin B
The above list is but a few of the benefits.

New research suggests that if Beetroot is consumed a couple of hours prior to exercise it can boost endurance & stamina by up to 16%.

16% may not seem like much but it could be the edge your looking for and any natural advantage is a big thumbs up in my eyes.

I have incorporated it in my diet too - why not give it a try.


Hi guys hope your doing great and pushing forward.

I have recently done an article on - Shaun Stafford and am now reviewing his Fit Books Strength Training For Fat Loss so here we go.

The book is very well presented and set out - it is really easy to follow and made so it can be easily understood.

It is chocked full of knowledge for you to understand and implement - here are a few details:

Plan length: 6 weeks

Primary Goal: Fat loss

Level: Beginner/intermediate

The book is easy to absorb and written in a way so that you can follow the plan with ease (you will have to put in the work though)

You will be given details on nutrition and the specific elements to implement in the programme.

Along side diet you will be advised on specific supplements that you can use to help in your fat loss journey.

There are detailed instructions with pictures so that you fully understand the movements involved in the programme.

A really fantastic read and the knowledge and programme you receive are second to none I really recommend checking it out.

Click Here To Be Taken To The Page


Hi everyone my new combo book is now available on Amazon  
   smile emoticonPlease like - share & Enjoy 

To Look Inside Head Over To Amazon

Wellness is something that we try to achieve every day of our lives but sometimes we get knocked off of the path and fall into a ditch - this book is the helping hand that will get you back on to your feet again. Mental and physical wellbeing are crucial if we wish to function to our own unique potential. This book covers subjects such as anxiety, depression, low mood, low confidence, pure 'o' low self-esteem, motivation and much more. Inside you will find tried and tested self help methods that will restore wellness back to your system and help you recover a state of balance. This is a combination book rolled into one - 'The Ultimate Wellness Book' will guide you on a journey and teach you how to restore wellness back to your life. The three books you get in one are: - There and Back, The Dark Journey: The Way Back From Anxiety, Depression and Pure 'O' - Using Nutrition To Help Combat Anxiety & Depression - Motivation?: You Hold The Key

Click Here To Be Taken To The Ultimate Wellness Book

#Anxietyhelp #Anxiety #Depressionhelp #Depression #PureO #Confidence #Motivation #Nutrition #Balancedmind #Selfhelp #Inspiration #Change #MentalHealth #Health


Here is another product review for you folks :)


Doing a little research for some of the best products that give amazing results I came across the Fat Gripz site and thought I would get in-touch.

I received a response very quickly and the company answered all of my questions and sent me a pack of their Fat Gripz to test and try out.

When the package arrived it had landed on the day that I train my arms so I thought I would put them to the test immediately.

I thought will there be an immediate effect and how would they change a simple barbell curl?

They were so easy to attatch to the bar which was a massive plus as there was no fiddling or technicality in setting them up it was as simple as open them place them round the bar and away you go.

I noticed a difference in muscle activation straight away and the blood pump to my biceps was great they did make a difference and I felt it the next day too.

It is amazing how varying things slightly can produce a fantastic stimuli for the muscles.

I have continued to use them on a multitude of exercises - bench press - skull crushers - curls and would definatley recommend them to anyone.

I love how simple they are and you can fit them into your gym bag use them on dumbells, barbells machines and more.

My grip strength has also improved which is an added bonus for me too.

Here is little bit of knowledge on the product for you from their site:

Fat Gripz are the new worldwide training phenomenon that help add muscle and strength (especially big arms) to your body in record time. They have been described as "the biggest thing to happen to weight training in the last decade"

Many old-time strongmen were stronger than our modern champions and one reason for this may be the incredible effect of thick bar work. Modern dumbbells might be cheaper but they could be less than optimal for serious strength and muscle gains.


Thick bars spread the weight over a larger area of the hand (just imagine bench pressing with a thick bar compared to a standard skinny bar). Many trainers credit this with making training safer and less likely to cause injury. They also make the forearms extensors (the muscles on the top of the forearm) and forearm flexors (the muscles on the bottom) work more evenly which can help avoids imbalances, weaknesses and injury.


Thick bars make your hands, fingers and forearms so much stronger that your body can finally stop "holding back" the strength and muscle gains in your uppers arms, back and chest.
Phil Heath


Thick bar training automatically trains your hands, fingers and forearms at all angles. If you are bench pressing, the thick bar will train your hands and forearms in a completely different way than if you are doing chin ups with a thick pull-up bar.


Thick bars perfectly replicate the natural function of the human hand – lifting heavy, awkward objects.

Thick bars are harder to handle so you need to concentrate a lot harder. Some credit this alone with making them significantly stronger.
They are quite amazing which is why Fat Gripz are now used by members of the US Special Forces, British Marine Commandos, NFL teams, top UFC fighters and champion powerlifters, champion bodybuilders AND why Fat Gripz have been featured by Men's Health Magazine, Men's Fitness magazine, Ironman magazine, Flex magazine, Maximum Fitness magazine, Muscular Development magazine and the New York Times #1 Best Seller, The 4 Hour Body by Tim Ferriss.More muscle. More strength. Fast. It's as simple as that. Most people who train with Fat Gripz find that their arms size and strength (in particular) increases dramatically and, as a result, their whole upper body grows. You will literally feel them working the very first time you use them.
Jay Cutler

Fat Gripz are super high quality, fully portable and will give you the benefits of a gym full of thick bars (no matter where you train) at a fraction of the cost.
Switching to Fat Gripz might be the single biggest difference you can make to your muscle size and strength today.
Fat Gripz instantly convert barbells, dumbbells, chin-up bars and exercise machines into thick bars

Want to know more click here: Fat Gripz

Here is a short demo for you:


Anxiety & Depression The Dark Knight's

We all have good days and bad - some you will feel on top of the world and others well they are not even worth mentioning. 

The times when the dark knight aka anxiety/depression creep into your world are the worst times.

In today's modern world things can boil and bubble up inside of you due to the constant stresses and environmental changes in your life.

Often people develop new habitual responses to the situations they are presented and that's where the dark knights are weighing heavy on your shoulders.

They are un-wanted feelings and sensations that shake you to your core and can make you believe you are going insane.

You may notice that the world today is very fast paced and sometimes hectic with constant worry and uncertainty rearing their heads from time to time.

You may be anxious/depressed due to:

  • Financial worries
  • A break up or divorce
  • Death
  • Illness
  • Social situations
  • Job prospects/interviews
  • Family feuds
  • Exams/tests
  • Going outside
  • Phobias
There are a whole host of reasons for a persons anxiety/depression condition and they will be unique to the individual due to the mind and body forming habits it feels are appropriate to the specific situation/stimulus/environment.

Our bodies are marvelously wonderful creations and are ever so complex, we still don't know (even with all the modern technology) every detail about the body and mind.

Danger provokes our bodies natural instincts and causes specific responses as it believes these will best help you deal with the situation and is an appropriate response to what is happening.

I am sure you have heard of the fight or flight response?

This is where the body goes into high alert mode allowing you to deal with danger or to escape from it.

As cavemen and women we were highly adapted to fighting for life or food and also running away or escaping from danger in the form of predators.

We still have the fight or flight response today as it is a deeply ingrained mechanism or tool for you to use in times of danger.

Your body is doing its best to deal with all the hectic happenings of day to day life and can often go into overdrive even when you don't want it to as you have formed this habit through time.

Knowing this is a good thing as it tells us we can re-teach ourselves new habits and reduce our responses to specific events and reset the system to a more normalized state of being.

We can ward off the dark knights and feel a state of health and well-being.

It's not easily done and you do have to put in time and effort to see lasting changes.

If you are looking for a magic pill here then I am sorry to say I don't have it but I do have natural ways in which you can start your journey back to wellness and restore happiness to your life.

On the subject of pills - a lot of doctors are quite happy to prescribe medication for you and your condition but these can sometimes make you feel twice worse and the side effects can far outweigh  benefits.

It is a good idea to go to your doctor and have a check up & blood test just for more clarity that there is nothing else wrong.

I am not a doctor with multiple qualifications but I do have the vital experience and have logged years with the dark knights and battled anxiety & depression eventually finding methods that would restore the happiness and wellbeing back to my system.

I have struggled through it all so you don't have to go on for years and years you can do something today NOW!

Don't deprive yourself of the enriching life you were mean to live.

I have written books that will give practical advice that you can implement into your daily life that will ward of the knights.

There and Back, The Dark Journey: The Way Back From Anxiety, Depression and Pure 'O'


Using Nutrition To Help Combat Anxiety & Depression

You can find the books on Amazon and kindle too either type the titles above or Liam Rooke and they should pop up.

The reason I wrote the books was so that I could help people all over the world and extend my reach as far as possible.

I want to inspire people to thrive and live a happy and healthy life like they should.

Please feel free to come and join my Facebook page:  Self Help/Motivation Books & Audio



Part circus sideshow, part showman, Russian-born Sandow is often referred to as the Father of Modern Bodybuilding. In the late 1800s, while strongmen in Europe were challenging each other to strength competitions, Sandow performed “muscle displays” (aka posing) in circuses and focused on perfecting his physique. Some called him a “circus athlete,” but we’d call him an entrepreneur.
Sandow noticed that audiences were more interested in the details of his physique than feats of strength. So he made that the focus of his work. He would measure Greek sculptures in museums to establish the proper measurements for “The Grecian Ideal.” He developed workouts that aimed to build his body towards these specific measurements – inspired by symmetry, balance, and natural shapes.
Sandow perfected his skills and soon gained the admiration of fans and people like producer/promoter Florenz Ziegfeld, who launched him into stardom. Friends with people like Sir Arthur Conan Doyle, Thomas Edison, and even King George V, Sandow was able to introduce “body building” to people all over the world with great success. He created and endorsed many exercise products for the masses – possibly the first to ever do so. He opened several Institutes of Physical Culture to teach methods of exercise, dietary habits, and successful weight training – basically the first gym. Sandow is also responsible for the first bodybuilding competition, the “Great Competition,” held in the United Kingdom. The trophy presented to the winner was a bronze statue of Sandow. Today, the winner of the Mr. Olympia championship is presented with the same bronze statue of Sandow that he himself presented to the winner at the first contest.

Hop on over to Ferrigno Fit for more amazing articles:


Nutrition is a vital part of life and can help you in the pursuit of your choice -

if you are a bodybuilder you eat to build muscle -

if you are an endurance athlete you need fuel to sustain long periods of activity -

if your goal is to improve a specific element in your life then optimizing the foods you consume will bring your goal closer and closer -

When you want to restore wellness to the body you have to consider your nutrition as the body requires a specific a base line of nutrition to function normally -

so when you give the body what it needs to thrive and optimize your diet your health will improve - mood - energy - anti-stress - anti-anxiety - depression relief - restored wellness

Here is my latest project/book - please take a look and like - share & enjoy :)

You can go to the Amazon page by clicking below:

Using Nutrition To Help Combat Anxiety & Depression

#Anxiety #Depression #Selfhelp #Nutrition #Bewellagain


Take action today and bring positive
change into your life
Hi everyone hope you are all having an #epically #fantastic day.

Just wanted to do a post on my new wellness coaching programmes for people who suffer from #anxiety, #depression and #pure o and want to improve their health.

I now coach people to rediscover wellness and enable them to self heal, to restore a state of balance and good health.

I am constantly trying to help people to improve the quality of their lives that's why I have published books as tools for you to use and self help.

I do online and offline coaching and my books are to further my helping hand and give people the knowledge and tools to succeed

If you know anyone or are a sufferer yourself please get in-touch or take a look at my self help books - don't suffer in silence you deserve to no only survive but to thrive.

You can find my books here and click on the links:

I have another project in the works that will bring nutrition into the mix and explain how you can use what you eat to help yourself heal from the inside out.

Want to join my self help Facebook page?  Please click: FB Page

#Anxiety #Depression #Stress #PureO #Positivity #Motivation #Inspiration #Dedication #Wellness #Coaching #Feelwell #Breakaway