While spending time in nature is wonderful for our health and well being, it can come with a host of challenges. Being prepared for the inevitable, scrapes, bumps, heat, sun exposure + pests can make spending time in the great outdoors, that much more enjoyable! Whether you are at the cottage, on a weekend camping trip, or a day in Gatineau Park, these tips, tricks + tools will definitely come in handy.

Join Sara Dubeau, DHHP, DMH where we will touch on:

• The benefits of nature therapy, fresh air, movement + sunshine for our well-being.

• Effective and simple tools you’ll want to have in your natural wellness toolkit.

Some of the actionable tools we will explore:

+ How to create your own natural wellness toolkit + the top doTERRA essential oils for

simple first aid

Create your own “Natural Bug Spray” with doTERRA essential oils

Receive “The Camping Life” ebook.

Attend all 4 RSC Lifestyle Series Workshops and receive a travel keychain, 4 samples of doTERRA essential oils, a RSC t-shirt and a free yoga class + a 30 minute 1:1 with Sara Dubeau, DHHP, DMH to go over your health goals + create personalized wellness plan!

Location: Rideau Sports Centre (RSC)

Spaces are limited.

Fee $50 (General Public) $30 (My doTERRA Community)

General public, to reserve your spot please register with with RSC or give them a call at 613- 749-6126

My doTERRA community, please connect with me to register and receive your discount!

Sara Dubeau, DHHP, DMH is a natural healthcare practitioner with over a decade of experience in lifestyle medicine, holistic nutrition and the healing arts. She believes in partnering with her clients and teaches them how they can claim greater autonomy and ownership over their healthcare through lifestyle medicine. In addition to her practice, she facilitates workshops where she educates on lifestyle medicine and connects people to tools and resources that they can safely and simply use at home, to support their health and well being.

Our commitment to fitness and movement is essential if we want to feel well + live well. Whether we are looking to increase our fitness capacity or simply have a desire to maintain our mobility, there are simple tools and techniques that we can adopt to help us stay motivated, recover quickly, increase our performance, and keep us feeling at home in our bodies.

Join Sara Dubeau, DHHP, DMH + Alexis Officer, Physiotherapist + Pilates Instructor

for this workshop where we will touch on:

• The role of fitness + movement and why we need it to keep us feeling good + living well.

• Why moving to heal and prevent injury is just as important as moving to improve strength and flexibility.

• The key elements of a workout: do you know what they are?

• The importance of Lifestyle Medicine (optimal nutrition, sleep, focus + stress, reduce toxic load, informed self-care) and its relationship to fitness, performance + recovery.

• Effective, simple techniques + tools, that you can easily implement to help you uplevel your personal fitness routine.

Some of the actionable tools and techniques we will explore:

+ Simple exercises + stretches that you can incorporate into your daily routine.

+ The power of doTERRA essential oils + the key ways that we can use them to increase

performance, support a healthy metabolism + recovery from training or injury.

Create your own epsom salt bath soak for achy joints + muscles with doTERRA essential oils.

Receive a “Fitness + Essential Oils” ebook.

Attend all 4 RSC Lifestyle Series Workshops and receive a travel keychain, 4 samples of doTERRA essential oils, a RSC t-shirt and a free yoga class + a 30 minute 1:1 with Sara Dubeau, DHHP, DMH to go over your health goals + create personalized wellness plan!

Location: Rideau Sports Centre (RSC)

Spaces are limited.

General public can register online with with Rideau Sports Centre or by calling 613-749-6126

My doTERRA community, please connect with me to save your spot + receive your discount.

Sara Dubeau, DHHP, DMH is a natural healthcare practitioner with over a decade of experience in lifestyle medicine, holistic nutrition and the healing arts. She believes in partnering with her clients and teaches them how they can claim greater autonomy and ownership over their healthcare through lifestyle medicine. In addition to her practice, she facilitates workshops where she educates on lifestyle medicine and connects people to tools and resources that they can safely and simply use at home, to support their health and well being.

Alexis Officer is a Registered Physiotherapist and clinic owner. She has a strong movement science background with a Bachelor of Science in Human Kinetics from the University of Guelph (2004) and Master of Science in Physiotherapy from McMaster University (2007). She has completed post-graduate clinical training in Manual Therapy, Acupuncture/Dry needling, Mobilization with Movement, and Soft Tissue Release Techniques. As an experienced Stott Pilates Instructor, Alexis uses therapeutic movement to connect the mind and body. With over 10 years of experience, she has developed expertise in helping individuals of all fitness levels improve their movement.

Mental + emotional well-being is a fundamental health pillar.

However, many of us report feeling stressed, overwhelmed, anxious, depressed, negative or unmotivated on a consistent basis. Mental illness is swiftly becoming the silent epidemic of our modern times.

What can we do?

We have more power and choice over our well-being than we often realize.

With simple, natural tools, techniques and daily health practices, we can build our mental and emotional resilience. Resilience allows us to face inevitable difficulty, get comfortable with our emotions, so that we can experience more peaceful minds, uplifted moods and personal connection.

Join Sara Dubeau, DHHP, DMH for this workshop where we will touch on:

• Why we need to approach mental + emotional well-being holistically.

• The importance of Lifestyle Medicine (optimal nutrition, gut health, sleep, movement, reduction of toxic load, connection to nature) and its relationship to mental health and mood.

• The power of neuroplasticity, its connection to our thoughts, beliefs, state of mind, our physical and emotional health, and how it we can harness it.

• Effective, simple techniques + tools, that you can begin implementing to help you work through difficult emotions, select your mood and mindset.

Some of the tangible and actionable tools and techniques we will explore:

+ The role of self-compassion

+ The power of doTERRA essential oils + emotional aromatherapy

+ Breathwork

+ Visualization + Journaling

+ Design a daily practice for supporting your mood, emotions + mindset.

Create your own “Mood Support” rollerball with doTERRA essential oils

Receive “A Holistic Approach to Mental + Emotional Health” ebook.

Attend all 4 RSC Lifestyle Series Workshops and receive a travel keychain, 4 samples of doTERRA essential oils, a RSC shirt, a free yoga class + a 30 minute 1:1 with Sara Dubeau, DHHP, DMH to go over your health goals + create personalized wellness plan!

Location: Rideau Sports Centre (RSC)

Fee $50 (General Public) $30 for my doTERRA Community.

Spaces are limited.

General public you can reserve your spot please register with Rideau Sports Centre or give them a call at 613-749-6126

My doTERRA community, you can connect with me for registration and to receive your discount.

Wear comfy clothes.

Bring a journal for taking notes.

Sara Dubeau, DHHP, DMH is a natural healthcare practitioner with over a decade of experience in lifestyle medicine, holistic nutrition and the healing arts. She believes in partnering with her clients and teaches them how they can claim greater autonomy and ownership over their healthcare through lifestyle medicine. In addition to her practice, she facilitates workshops where she educates on lifestyle medicine and connects people to tools and resources that they can safely and simply use at home, to support their health and well being.

How well are you sleeping?

Are you getting enough deep, restorative sleep on a consistent basis?

Do you struggle to get to sleep and stay asleep?

Did you know that a lack of quality sleep be affecting your energy, mood, relationships, productivity and physical health?

We know that our daily routine influences our health and wellbeing; however, we often forget that our nightly sleeping habits are just as crucial to our health. While some may think that the only consequences of poor sleep are feeling groggy or sluggish the next day, sleep deprivation has actually been linked to a number of health risks that can impact our body, our mental capacity and emotional wellness.

So, if you find you aren’t catching enough quality Zzzzzs, it’s time to prioritize this essential lifestyle pillar so that you can feel, and be, your best!

Join Sara Dubeau, DHHP, DMH for a workshop on Sleep: The A to ZZZs!

In this workshop we will touch on:

• How sleep impacts your mind, body, energy and performance

• Some of the common sleep challenges we face and what may be contributing to them

• Why we need to include Lifestyle Medicine (optimal nutrition, movement, stress reduction) in our sleep prescription

• The importance of healthy sleep habits and how it starts with your morning routine!

• Effective, simple techniques and tools, that you can begin implementing to help you revolutionize your sleep

Some of the tangible and actionable tools + techniques we will explore:

• Key supplementation that supports a better night’s rest

• Apps and tools that support your circadian rhythm

• Breathwork to help you wind down + prepare for sleep

• The power of doTERRA essential oils + aromatherapy: direct routes to calming the mind + body (and some of my favourites)

Create your own “Sleepy Time” rollerball with doTERRA essential oils

Receive a “Sleep: A-ZZZs” ebook

Attend all 4 RSC Lifestyle Series Workshops and receive a travel keychain, 4 samples of doTERRA essential oils, a RSC shirt, a free yoga class + a 30 minute 1:1 with Sara Dubeau, DHHP, DMH to go over your health goals + create personalized wellness plan!

$50 (General Public) $30 (doTERRA Community)

General public can register online or by calling Rideau Sports Centre Sign at 613-749-6126. My doTERRA community, please connect with me to register and receive your discount!