Rooted Family Wellness Centre

Rooted Family Wellness Centre We provide holistic care and classes for fertility, pregnancy and postpartum families in Kanata.
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03/25/2026

The research is promising and suggests that consistent practice can have meaningful benefits.

Our 6-week Gentle Prenatal Yoga series supports every trimester through a gentle, yin-inspired practice focused on breath, meditation, and building inner strength to prepare mentally and physically for labour.

Class starts Tuesday, March 31, at 5:30 PM or 7:15 PM. Book now!

After the incredible response to our December swap, we’re bringing it back and expanding it. You asked, we listened, and...
03/24/2026

After the incredible response to our December swap, we’re bringing it back and expanding it. You asked, we listened, and this time we’ve extended the ages up to 5T.

Join our free community swap for clothes, toys and books 💚
Donations to Flora’s Walk are gratefully accepted.

How it works:

April 20 to 24
Drop off clean clothes, toys, and books
Prize draw entry with donation
**Please sort clothing by size before drop off

April 25
Come shop for free. Everyone welcome.

At the event
Play area
Snacks + hot drinks
Raffle prizes

Saturday, April 25
9:30am to 12:30pm
Rooted Family Wellness Centre
30 Edgewater Street, Unit 121

See you there!

03/23/2026

Expecting in 2026? 🤰

Strengthen your core, reduce pregnancy pain, and prepare for labour

Join our 4-week Core Strengthening in Pregnancy series with Dr. Sarah Bernhardt.

📅 March 28 – April 18
🕙 10:00 AM
💲 $200

Small group. Expert guidance. Can be covered by insurance.
Spots are limited. Grab yours now!

03/19/2026

Navigating sleep with a newborn and a toddler can feel like a juggling act. A few gentle strategies can make a big difference for the whole family:

1. Keep your toddler’s nap as long as possible. Even if they seem ready to drop it, that midday rest can give you a much-needed window to settle your newborn or rest yourself.

2. Time car rides strategically. A well-timed drive can help both your newborn and toddler drift off at the same time, giving everyone a reset.

3. Start babywearing early. It allows for skin-to-skin connection while keeping your hands free to stay present with your toddler and move through your day.

Looking for more gentle, realistic sleep strategies that don’t involve sleep training for your baby or toddler? Join our Gentle Sleep Workshop to learn practical ways to support your baby’s sleep while meeting the needs of your whole family.

Just a few spots left for March 25 at 2:30 PM. Book your spot on our website!

03/18/2026

Thawing breastmilk safely can make feeding time a lot easier.

Just remember: never refreeze breastmilk once it has been thawed, so only thaw the amount you think you’ll need.

Easy ways to thaw:
• In the fridge overnight if you plan ahead
• In a bowl of hot water for about 7 minutes
• On the counter at room temperature, where it thaws pretty quickly

Choose the method that works best for you, depending on how much of a hurry you’re in.

03/16/2026

Your abdominal muscles stretch significantly during pregnancy to make room for your growing baby. Because of this, core exercise during pregnancy looks very different than traditional ab workouts.

The right type of core strengthening can help support your spine, reduce back pain, improve posture, and prepare your body for labour and postpartum recovery.

In this 4 week series, Dr. Sarah Bernhardt will teach safe core activation, strengthening, and strategies to manage pelvic and low back discomfort during pregnancy.

Saturdays March 28 to April 18
10:00am
60 minute sessions

May be covered by your private health insurance with a chiropractor assessment. Call us and we’ll do our best to squeeze you in for an assessment before the class starts.





03/13/2026

Have a baby who’s on the move or just too big for the carrier? This class is designed just for you and your 8–15 month old.

Get a great cardio and strength workout while your little one plays, explores, or even joins in. Connect with other parents, boost your energy, and finish each class with core work and stretching in a relaxed, baby-friendly space.

✨ Register now​: https://www.rootedfamily.ca/classes/move-with-me

03/12/2026

Everyone is obsessed with diaper rash creams, and the shelves are full of them. Different brands, different claims, different price tags. And it’s easy to feel like you need the “right” one to keep your baby’s bum healthy.

But after working with so many families, we’ve found that the best prevention is often much simpler.

Before reaching for another cream, try a basic ingredient you already have in your kitchen cabinet. It’s gentle, effective, and can help keep baby’s skin calm, dry, and rash-free.

Sometimes the simplest solutions really are the best.

03/09/2026

Pumping shouldn’t hurt, and a few small adjustments can make a big difference.

Three things we see all the time:

Using the wrong fl**ge size. A fl**ge that’s too big or too small can affect milk flow and cause unnecessary discomfort.

Pressing the pump into your breast. This can compress tissue and actually make pumping less effective.

Thinking pain is normal. Pumping should feel comfortable. If it hurts, something likely needs adjusting.

If pumping doesn’t feel right, support can make all the difference. Our lactation specialists can help you troubleshoot your setup and make pumping more comfortable and effective. Book an in-clinc or in-home Breastpump fl**ge fitting appointment.

03/08/2026

Today, we’re celebrating the women behind Rooted Family and the care they bring to our community every single day. Their knowledge, compassion, and dedication help families feel supported through pregnancy, postpartum, and early parenthood.

We also want to recognize the mothers in our community. The perinatal journey asks so much of women, and the strength it takes to grow, birth, and care for a new life is extraordinary.

Today, we celebrate the women who care for families and the families who inspire the work we do.

03/06/2026

Since our bum jiggle video went viral, we've been getting so many questions about other types of pain, from sciatica to shoulder and upper back pain.

For many of these pregnancy-related pains and discomforts, the exercise ball is your best friend. We show you how you can get some relief for all the different types of pains!

Save this for later or share it with someone who needs it.

03/05/2026

Paced bottle feeding is a gentle way to make bottle feeds feel more like breastfeeding.

By slowing the flow and following your baby’s cues, you’re giving them space to pause, breathe, and decide when they’ve had enough. It can support:

• Better digestion and less gulping
• Reduced gas and spit up
• More comfort during and after feeds
• Stronger awareness of fullness cues
• An easier transition between breast and bottle

It also turns feeding into a more connected, back-and-forth experience instead of something rushed.

If you need more support, our lactation specialists offer virtual, at-home, and in-clinic appointments, and you can book them on our website.

🤍Send this to anyone who bottle feeds your baby.

Address

30 Edgewater Street, Unit 121
Ottawa, ON
K2L1V8

Telephone

+16134359200

Website

https://linktr.ee/rootedfamilywellnesscentre

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