Coach Rob http://laganafitness.com Ottawa Personal Trainer - Contest Prep Coach - Wellness Coach Sat, 19 Apr 2014 17:12:47 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 The Best Jillian Michaels Weight Loss Tips http://laganafitness.com/best-jillian-michaels-weight-loss-tips/ http://laganafitness.com/best-jillian-michaels-weight-loss-tips/#comments Sat, 19 Apr 2014 17:12:47 +0000 http://laganafitness.com/?p=1984 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

The Best Jillian Michaels Weight Loss Tips Losing weight is one of the biggest challenges one can meet in a lifetime. Staying motivated is difficult in a world of temptations, so we are all looking for weight loss methods and … Continue reading

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dls-400x400The Best Jillian Michaels Weight Loss Tips

Losing weight is one of the biggest challenges one can meet in a lifetime. Staying motivated is difficult in a world of temptations, so we are all looking for weight loss methods and tips that allow us to lead a relatively normal life, yet prevent those pounds from adding up once we managed to get rid of them.

The Jillian Michaels weight loss program is one of the most praised out there. Jillian is a well-known fitness and wellness expert who authored 6 books, created 9 weight loss DVDs and inspired millions of individuals to lose weight on TV with her famous shops, Losing It with Jillian, The Biggest Loser and The Doctors.

Jillian Michaels managed to build a community whose members lost almost 1,500,000 pounds in total. Her step-by-step, customized plan seems to be working for lots of people. She provides lots of tools that help her members stay on track and keep an eye on their personal progress at any given time. There’s even an iPhone app meant to help her members on the go, message boards for daily support, an ultimate menu guide, as well as 151 printable kickass exercise routines.

Here are a few of the most effective Jillian Michaels weight loss tips, to help you get started with your personal challenge of getting back in shape:

1. Focus on your entire body, not solely on the abs.

The main problem of people who have love handles and a big belly bulge is not the lack of abdominal muscle, but the excess of fat deposits in those problem areas. This is why abdominal exercise alone can’t solve the problem, no matter how many situps or crunches you’d do every day. You need to work out different muscle groups at the same time and burn more calories in the process, in order to be able to enjoy visible results.

2. Build Up Your Core Muscles

It is important that your core muscles are strong, because they offer support for your spine and for all your internal organs. Planking is a special pose that will enable you strengthen your core and prepare you for lots of other exercise challenges.

3. Learn What to Eat

Microwave dinners and potato chips are the enemies of weight loss. As a matter of fact, you should get rid of all processed foods from your diet. They all contain preservatives and sodium, some of them contain sugars and all of them will make you bloated and out of shape. You should eat more organic foods, fresh fruit and vegetables, lean meat, free range eggs and other foods that are rich in healthy nutrients.

4. Alcohol Is Your Ultimate Enemy

When you diet for weight loss, you should abstain from alcohol completely. Alcohol releases estrogen in your blood, thus making you more prone to store fat. The “beer belly” is as real as can be, so you’ve got to believe alcohol and weight loss aren’t friends.

5. Reduce Your Fast Carb intake

Fast carbs makes you retain water, provide an abundance of energy, that can spill over into fat stores and  thus resulting in a more or less permanent bloating feeling and losing your tone. By limiting the amount of fast carbs you eat, you’ll feel and look leaner.

These are only a few of the Jillian Michaels weight loss tips. You can read more on her website.

If you looking for a program that is CUSTOMIZED to you, I can help you. Jillian Michaels programs are very generic.

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Get Fit Today http://laganafitness.com/get-fit-today/ http://laganafitness.com/get-fit-today/#comments Thu, 10 Apr 2014 20:28:47 +0000 http://laganafitness.com/?p=1979 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Get Fit Today Are you interested in losing weight and getting fit? Well it may be simpler than you think. With a few tips and a positive attitude you could be on your way to a healthy and happy lifestyle. … Continue reading

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826_nGet Fit Today

Are you interested in losing weight and getting fit? Well it may be simpler than you think. With a few tips and a positive attitude you could be on your way to a healthy and happy lifestyle. You can do it!

There are many different ways and theories to getting fit. One thing is for sure, nothing feels better than being fit and healthy. It is a road that is well worth it in the end. It is relatively simple to do and can change your entire outlook on life.

The real key to getting fit is diet and exercise. These two things work in harmony to get you to a better you. Starting on this road can really help you to feel better about yourself and to have a more positive outlook on life. You have the ability to get started today.

Diet is 100% of getting in shape. Exercise is 100% of getting in shape and they both compliment each other and are BOTH required to succeed in better fitness and health.  It is so important. Our diet, or the food we put in our bodies can make a huge difference in every aspect of our lives.

They say that what we eat is what we are. So do you want to be fast, cheap, and easy? It seems that in the world we live in that is the norm. Whatever is easiest is what we will do. The truth is, with that mindset you can never be successful in getting in shape. You have to break out of your old habits.

Eating healthy starts with getting rid of the bad stuff that you are eating now. Things like processed foods and fatty fried foods can really hold us back and be a huge detriment to our health.

To start eating healthy can be done in steps. If we start with trying to add a salad a day. Or even some fresh fruits or veggies this alone can make a difference. Even adding a protein smoothie can help in a big way.

Cutting out processed and unnecessary sugar is an important step. Soda in particular is a huge culprit in weight gain. This is not good for us.

We should look for sugar in more natural and healthy ways. Stevia is a delicious natural sweetener. It is not one of those so-called “diet” sugars. It tastes delicious. Fruits can be another way to get our sweet tooth under control, but in moderation as too much fruit will store more glycogen in your body, which inhibits your body from using more fat stores.

Exercise is an important aspect in getting fit as well. There are many ways that exercise can benefit us. It can boost our energy level and give us a positive outlook.

Exercise is the most effective when a mix of aerobic and strength exercises are used. This can help you achieve a toned and fit result.

Exercise can be fun and rewarding. The feeling you get after you have completed an exercise session is great. Try to do it regularly and keep it up. Remember it is hard work, that’s why they call it a work out, and not an easy out.  It’s simple, but not easy. It’s hard but it’s worth every drop of sweat !

Start on your path to getting fit today. You can do it. It is not hard or complicated. Do not wait. Now is the best time to start!

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Blood Sausage is Carb Free – Hooray http://laganafitness.com/blood-sausage-is-carb-free-hooray/ http://laganafitness.com/blood-sausage-is-carb-free-hooray/#comments Thu, 10 Apr 2014 17:28:06 +0000 http://laganafitness.com/?p=1975 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Blood Sausage is Carb Free – Hooray There are places in Asia where these kinds of foods are very common and just a popular as our yummy burgers.

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Blood Sausage is Carb Free – Hooray

There are places in Asia where these kinds of foods are very common and just a popular as our yummy burgers.

High-Nutrition-Gross-Foods-Infographic-1

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Foam Roll like a Pro http://laganafitness.com/foam-roll-like-pro/ http://laganafitness.com/foam-roll-like-pro/#comments Wed, 09 Apr 2014 16:48:04 +0000 http://laganafitness.com/?p=1973 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Foam Roll Like a Pro Foam Roll techniques can improve flexibility, function, performance, and reduce injuries. Basically, the foam roller, massage stick, or tennis ball is applying pressure. This pressure massages away restrictions to normal soft-tissue extensibility. In doing so, … Continue reading

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Foam Roll Like a Pro

Foam Roll techniques can improve flexibility, function, performance, and reduce injuries.
Basically, the foam roller, massage stick, or tennis ball is applying pressure. This
pressure massages away restrictions to normal soft-tissue extensibility. In doing
so, the pressure improves your “tissue quality,” whereas traditional stretching only
improves your “tissue length.” We need to improve tissue quality first by removing
the adhesions and scar tissue that may be impairing the length of your tissue to truly
improve flexibility and recoverability.

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

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Actual Weight Loss Stories http://laganafitness.com/actual-weight-loss-stories-2/ http://laganafitness.com/actual-weight-loss-stories-2/#comments Sun, 06 Apr 2014 12:40:11 +0000 http://laganafitness.com/?p=1970 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Actual Weight Loss Stories Part of losing weight is sharing your experience with other people. If no one shared their life experiences we would have no motivation to draw from when we make endeavors of our own. It is important … Continue reading

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nicoleActual Weight Loss Stories

Part of losing weight is sharing your experience with other people. If no one shared their life experiences we would have no motivation to draw from when we make endeavors of our own. It is important to hear weight loss stories from actual people that have gone through the battle you are currently facing. This is because if you hear a story similar to your own then you will have an easier time to figure out how to use elements from the story to add to your life. It’s a good idea to read these real weight loss stories.

One of the first truly inspiring stories is about the college student who could not find time to lose weight. She was depressed and slept about 10 hours a day. Yet after she changed her diet and started to fit just 30 minutes of exercise into her daily routine she was able to slowly lose weight. She found herself fueled with more energy as well. The more she moved the more she realized she was motivated to workout and follow her diet. She was able to sleep less and still feel energized enough to complete studies and attend class. In fact her attendance improved and she started to excel more in school. It all started with a small portion of exercise and dieting.

The next story is about the mother that just gave birth to her child. Although she loved her child greatly she struggled to lose weight. By watching what she ate for dinner every night and adding two separate 20 minute walks to her daily routine she was able to lose weight. A simple 20 minute walk in the morning and another right after dinner was enough to help her lose weight. She also cut down on desserts and sweets during and after dinner as well. She started to lose a couple of pounds a week until she reached her weight loss goal in a few months.

The best story is about the person that was 150 pounds overweight and was able to lose an average of 12 lbs a month to get down to 155 lbs in weight.  They took all fatty foods out of their diet and started to eat foods rich in whole food nutrition, phytonutrients, vitamins, and minerals. By getting rid of most foods with fast carbs and saturated fats in them they were able to lose an average of 12 lbs a week. Her name is Rosy, she was my first client that was over 300 lbs in weight and my customized workouts and meal plans helped her achieve the body and health of her dreams. Checkout her weight loss journey here

Start your weight loss journey by drawing motivation from one of these weight loss stories presented. You too can lose weight and feel good about the way you look. Although you may not be able to be flawless throughout the entire process you can still reach your goal with time. Start your journey today and share your story to help motivate others.

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A Handful of Lagana Fitness Weight Loss Reviews http://laganafitness.com/handful-lagana-fitness-weight-loss-reviews/ http://laganafitness.com/handful-lagana-fitness-weight-loss-reviews/#comments Sun, 30 Mar 2014 17:58:42 +0000 http://laganafitness.com/?p=1964 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

A Handful of Lagana Fitness Weight Loss Reviews Many individuals that have participated at the Lagana Fitness weight loss clinic have seen noticeable successful results in losing weight. The success stories are achieved because the clinics follow the basic principles … Continue reading

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d-increaseA Handful of Lagana Fitness Weight Loss Reviews

Many individuals that have participated at the Lagana Fitness weight loss clinic have seen noticeable successful results in losing weight. The success stories are achieved because the clinics follow the basic principles involved in losing weight. They have taken into account the unique genetic makeup, and the health challenges involved with every individual patient.

The Lagana Fitness Weight Loss clinics use weight loss methods developed by Coach Rob, certified nutritionist, certified personal trainer and world wide recognized weight loss and contest prep specialist. The program has been deemed safe and highly effective for both men and women.

Lagana Fitness Weight Loss Reviews

“Many individuals recognize of that supplements offer by Lagana Fitness Weight Loss clinic provide much-needed assistance in weight loss. However, they need to be used in conjunction with the proper healthy diet and daily exercise. I highly recommend the program, if you are interested in losing 20 pounds or more.” – Jonathan Elders, Alberta, Canada

“After being on the program for one week, I have already lost five pounds. My ultimate goal is 45 pounds, and I am on my way. I highly recommend the program.” – Cynthia C., Tucson, Arizona

“To be perfectly honest, I thought that I would be losing a couple of pounds, and become dissatisfied. However, my Coach Rob has helped me understand the benefits of nutrition and exercise. The balance of eating a healthy meal and working out every day as taught me the benefits of losing weight. I am already down 23 pounds in six weeks.” – Margaret Walberg, Fort Myers, Florida

“I have carried unwanted body fat for well over 25 years. After finally becoming tired of carrying it around, I went to the Lagana Fitness Weight Loss clinic and have lost over 70 pounds in the last six months. Oddly enough, my cravings are gone, and my appetite is always suppressed. I do think that I could not have reached my goal without the encouragement of the clinic when performing my daily exercises.” – Diane F., Kissimmee, Florida

“I think that my experience with the wonderful Coach Rob, was so successful because I was truly mentally prepared to make a lifestyle change. After hearing about one man’s review, I believe some are dissatisfied with the results because they were never committed to the process. Lagana Fitness is about integrity, commitment, and the ultimate coaching experience. YOU PAY FOR WHAT YOU GET. I wanted to lose 45 pounds, and ended up losing 48. By the time I finished the program I was fully committed to my newly adapted healthy lifestyle. I highly recommend the program. I now have less stress and sleep much better every night. – Monica Longworth, Huntsville, Alabama

“Although I am ecstatic about all the weight I have lost, and the meals that taste wonderful, I am not that happy about taking the vitamins every day. Even so, after three weeks I am down 14 pounds and feel great. I begin my exercise routines in a few days, and hope to lose 70 pounds in six months.” – Kim Rothchild, Trenton, New Jersey

Nearly all of the Lagana Fitness Weight Loss reviews indicate that the program is well worth the price, as long as the dieter is willing to make a lifelong commitment to lifestyle changes.

If you need an online personal trainer and coach to create you a plan, please contact me for weight loss, fat loss, bikini contest prep, figure contest prep or physique contest prep.

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8 Good Weight Loss Foods http://laganafitness.com/8-good-weight-loss-foods-2/ http://laganafitness.com/8-good-weight-loss-foods-2/#comments Sun, 30 Mar 2014 15:31:23 +0000 http://laganafitness.com/?p=1953 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

8 Good Weight Loss Foods A significant part of losing weight is controlling the number of calories that you consume. However, good weight loss foods are not merely those which are low in calories. There are also foods which can … Continue reading

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8 Good Weight Loss Foods

A significant part of losing weight is controlling the number of calories that you consume. However, good weight loss foods are not merely those which are low in calories. There are also foods which can kick start your metabolism, or help you to control your cravings by satiating your hunger for longer. Here are eight of the best foods to add into your diet if you are trying to lose weight.

beansBeans

Beans are a great, low calorie way of adding protein into your diet. Their high fiber content makes them slower to digest than other forms of protein, which helps to keep you feeling fuller and satisfied for longer. In short, beans can prevent you sabotaging your diet through hunger.

 

nutsNuts

Nuts such as almonds, pecans and walnuts are packed full of antioxidants and health boosting vitamins. But importantly, studies have shown that people who snack on nuts eat smaller portion sizes at meal times, making them good weight loss foods.

 

chocDark Chocolate

Many chocolate lovers will have heard that dark chocolate is good for people on a diet. This is partly because dark chocolate has health benefits, providing it is eaten in sensible quantities. But scientific studies have also shown that it may reduce hunger too. Participants who snacked on dark chocolate, rather than milk or white, consumed over 15 percent less at their next meal.

Cooking SoupSoup

Having a soup starter before your main meal can significantly reduce the overall calories that you consume. This is because soup is very satisfying and fills you up, but tends to be low in calories. However, cream based soups should be avoided due to their high calorie and fat content.

 

veggiePureed Vegetables

Parents have long been hiding pureed vegetables in their children’s food, but now scientists think that dieters should be doing the same to their own meals. Adding pureed vegetables into dishes such as mac and cheese was found to reduce the amount study participants ate by up to 400 calories. It is believed that the added fiber led to them feeling fuller faster.

eggsEggs

Starting your day with an egg may reduce the amount of food that you consume for the rest of the day. A high protein breakfast, (around 35 grams), will stop many people snacking between breakfast and lunch. Studies suggest that people are also more likely to make healthier food choices throughout the rest of the day.

grapefruiteGrapefruit

Grapefruit – either whole or in juice form – can help to kick start the metabolism. It was found that people who ate half a grapefruit prior to their breakfast and lunch dropped 3 pounds more, over the course of three months, than people who didn’t.

 

yogurtYogurt

Harvard conducted an extensive ten year study into the eating habits of people, and the effect on their waistline. Of all of the foods, yogurt was found to have the biggest impact on the amount of weight which was lost.

 

Incorporating good weight loss foods into your daily diet can greatly enhance your efforts when it comes to shedding excess pounds. If you need an online personal trainer and coach to create you a plan, please contact me for weight loss, fat loss, bikini contest prep, figure contest prep or physique contest prep.

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Understanding How TRT Testosterone Works http://laganafitness.com/understanding-trt-testosterone-works/ http://laganafitness.com/understanding-trt-testosterone-works/#comments Tue, 25 Mar 2014 16:02:54 +0000 http://laganafitness.com/?p=1946 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Understanding How TRT Testosterone Works In the world today, you often find that there are men who are trying to learn a lot more about their bodies and the various health issues that they can develop. For a lot of … Continue reading

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testostease-levelsUnderstanding How TRT Testosterone Works

In the world today, you often find that there are men who are trying to learn a lot more about their bodies and the various health issues that they can develop. For a lot of males, it is a matter of trying to maintain a much higher level of testosterone much like they did when they were a much younger age. With higher testosterone levels, a man is able to enjoy much higher energy levels and quite a difference in their daily fitness routines as well as sexual performance. Because of the demand for this boost, there are many men who are now looking into TRT testosterone to help them out, otherwise known as testosterone replacement therapy.

One of the methods used by many guys looking to gain that edge with TRT testosterone is injections. By injecting a dose of synthetic testosterone on a schedule, the male patients are able to get close to their desired results. There can be some situations where this type of a treatment may even be used from a medical standpoint to try and get a patients low levels of testosterone boosted to where they need to be.

Natural Testosterone Supplements

When you are looking into TRT testosterone treatments, it is only right that you look at the natural alternatives that are available so that you can compare therapies. These natural supplements are made to enter the body in hopes that they will be able to give the body a kick start that will allow it to produce testosterone naturally. While this is a treatment plan that will work for some patients, it is important that you listen to your body in order to see any results. Just as with any sort of a supplement, it is key to cycle your dosage schedule as the body often has a way of realizing that supplements are being taken. For some, this can mean having a list of supplements and never taking any one of them for more than a week at a time to keep the body guessing.

The problem with a lot of the natural supplements is that men who are looking for a boost in testosterone often want a quick fix. If you are not happy about having to cycle on and off of various testosterone supplements, the chances are very good that you are going to be in search of injections through TRT testosterone methods. If so, it is equally as important that you read up on the dosage and any sort of side effects that you should be looking for to make sure that you are able to remain healthy at all times.

Shopping Around For TRT Testosterone

You should know that you could find that the level of testosterone in each injection can vary from company to company. If you used one testosterone for your first injection and then purchased a different one from another company, you may find that your results will be quite different. Not only that, but you can also notice fluctuations in your testosterone levels from blood work, when all factors are equal except the product brand.

Many times, it is a good idea to talk with your physician and have a blood test done to find out where your testosterone levels currently are. Have them check your free testosterone levels. Having this information will help you moving forward as you shop around for the best deals on the testosterone injections that are best suited to your individual needs.

While shopping around, without a prescription is illegal to do so in North America, in Mexico it’s legal.  However, it is a good idea to keep in mind that these testosterone level tests can be fairly expensive and having them done can add a lot to your overall cost when shopping for TRT testosterone.

Whether you are simply looking for a way to improve your love life or you have begun to notice that your workouts are just not the same as they used to be, you could be a good candidate for testosterone replacement therapy. It is all a matter of doing your research to make sure that you are well informed and know what you are getting into. Along with that, finding a great company with a reputable laboratory can make a big difference in your results as well as your overall health and well being as you work on bringing your testosterone levels back up.

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Training Update for March 2014 http://laganafitness.com/training-update-march-2014/ http://laganafitness.com/training-update-march-2014/#comments Mon, 17 Mar 2014 21:09:30 +0000 http://laganafitness.com/?p=1940 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

it’s been a while since I posted. This is my 2nd post on how I’ve been training and doing so far leading up the OPA provincials for 2014. I am currently 10 weeks out from the OPA Provincials. The show … Continue reading

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tpss-poster-2014it’s been a while since I posted. This is my 2nd post on how I’ve been training and doing so far leading up the OPA provincials for 2014. I am currently 10 weeks out from the OPA Provincials. The show is called The Toronto Pro SuperShow, here is the link http://www.torontoprosupershow.com/

My weight is 236 lbs and I know I need to drop another 12 lbs of FAT which I have 10 weeks to do and is realistic.  I should be able to keep all my muscle.  Last year, I came in SO dehydrated and depleted, with over doing cardio … damn I lost so much muscle. Last year at the SuperShow, I weighed 194 lbs.   This year, I gained muscle and have preserved all of it, up to this point.   Here are pics of me currently at 10 weeks out.

My energy is great and I have absolutely no cramping in my legs whatsoever. God Bless.  Cramping was a huge problem last year, starting at 15 weeks out.  It hindered my training big time.

Rob Lagana 10 weeks out 2014

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Ancient Healing Meditations by Algonquin Medicine Man http://laganafitness.com/ancient-healing-meditations-algonquin-medicine-man/ http://laganafitness.com/ancient-healing-meditations-algonquin-medicine-man/#comments Mon, 17 Mar 2014 12:24:29 +0000 http://laganafitness.com/?p=1932 Ottawa Bikini Coach, Ottawa Figure Coach, Ottawa Bodybuilding Coach

Ancient Healing Meditations by Algonquin Medicine Man I have been enjoying some of these meditations daily since last August. My favorites are the Organ Healing Meditation and the Light Beings Healing Meditation. They are about 30-35 minutes long but the … Continue reading

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algonquinmedicineman4Ancient Healing Meditations by Algonquin Medicine Man

I have been enjoying some of these meditations daily since last August. My favorites are the Organ Healing Meditation and the Light Beings Healing Meditation. They are about 30-35 minutes long but the time goes by quickly. I find them to be relaxing and healing. If you prefer a CD version instead of a digital format please visit  CD Baby.

Algonquin Medicine Man lives in Ottawa. He is an amazing person and healer. If you want to experience a group healing session with him, please see the list of events below. The events are free. however a small donation is appreciated.

March 19th, 2014: Spring Equinox Group Healing Cirlce in Ottawa at Parish Halll (St. John’s Church @ 154 Somerset St. West) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

March 20th, 2014: A special online presentation for the Spring Equinox – details to follow!

April 3rd, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

May 1st, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

July 31st, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

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