CORE Injury Prevention Program: Enrollment Now Open!
We are so excited to officially open enrollment for our new 3-month Injury Prevention Program starting this January. This is your chance to get ahead of injuries, move with confidence, and build real strength with a plan that is fully guided by a physician and tailored to your goals.
This program brings together three powerful pillars: sports medicine, nutrition, and strength and conditioning. And we are teaming up with Conshy Nutrition and The Better Coach to give you expert support in every area of your health and performance.
If you are ready to feel stronger, move better, and perform at your best, sign up using the link below. It is quick and simple to save your spot.
We cannot wait to get started with you. Spots are limited so grab yours while you can!
Power Food Spotlight: Brussels Sprouts
Brussels sprouts are in their prime this season and loaded with nutrients your muscles and immune system will thank you for. They’re high in vitamin C, antioxidants, and fiber, making them an ideal winter staple.
Why they’re good for you:
Support immune health (much needed this month)
Help reduce inflammation
Promote healthy digestion
Great for energy and recovery
Try this: Roasted Parmesan Brussels Sprouts
Toss halved Brussels sprouts with olive oil, salt, pepper, and a little garlic powder. Roast at 400°F for 20–25 minutes. Option to sprinkle with parmesan during the last 5 minutes.
Crispy, savory, and super easy.🍴
Exercise Spotlight: The Dead Bug
The Dead Bug
The Dead Bug is one of my favorite core exercises because it is simple, safe, and incredibly effective. It strengthens the deep core muscles that support your spine, improve stability, and keep you moving well, especially during a month when stress and sitting tend to increase.
It is also a great way to retrain proper movement patterns without putting extra strain on your back.
How to do it:
Lie on your back with your arms reaching toward the ceiling and your knees bent at 90 degrees.
Gently press your lower back into the floor. This keeps your core engaged.
Slowly lower your right arm overhead while extending your left leg out in front of you.
Pause, keeping your ribs down and hips steady.
Return to the starting position, then switch sides.
Why it helps:
Builds deep core strength
Supports low back health
Improves coordination and movement control
Helps with posture and balance
Works well as a warm-up before workouts or runs
Simple, steady, and very effective.
CORE Update: New Body Composition Analysis with InBody
I am excited to share that I now have the InBody body composition analysis available in the clinic. This is a quick, noninvasive scan that gives you a deeper look at what is really happening inside your body, beyond the number on the scale.
InBody provides detailed measurements including:
Muscle mass
Body fat percentage
Visceral fat level
Segmental muscle balance
Water balance and inflammation patterns
These insights help you understand your current baseline and guide smarter decisions for training, nutrition, recovery, and overall health. It is also a great way to track your progress over time.
Whether your goal is performance, strength, weight management, or simply gaining more awareness of your health, this tool adds real clarity.
I will be sharing more in coming weeks, but it is officially ready for use and I am excited to start offering it as part of your personalized care at CORE.
✨DECEMBER PROMO✨
For New Patients:
Enjoy a free InBody Scan with your first visit. You will get real, actionable data that can guide your training, support your recovery, and elevate your overall performance.
Walk with a Doc — Princeton, NJ
I’d love for you to join me for Walk with a Doc right here in Princeton. Each walk starts with a quick health chat, then we head out together for an easy stroll where you can ask questions, connect, and enjoy some fresh air. It’s a fun, relaxed way to get moving and learn something new at the same time. No special gear needed, just bring comfortable shoes and yourself.
Next walk: Wednesday, December 17 at 12:00 PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)
ASK DR. SASSY
Got a question about recovery, movement, or wellness? I’d love to hear from you.
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The content in this newsletter is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult with a qualified healthcare provider before making any changes to your health, exercise, or nutrition routine.
Some recipes, images, or resources shared may come from external sources that I do not own. This newsletter is free and I do not currently have paid subscribers. From time to time, I may share links to products or services that I trust and recommend.