CORE is Growing! 🎉
For the past several months, I’ve been caring for patients, writing this newsletter, leading Walk With a Doc events, and promoting healthy habits — all while quietly growing a human and keeping that news close to home.
Yes, this has been going on for a while. Surprise!
Here’s the truth: I wanted to wait until the time felt right to share this news — but with my due date just around the corner in May, I figured I couldn’t keep it a secret much longer.
I’m so excited to finally share that our third baby is almost here. We are incredibly grateful, and looking forward to welcoming this new addition to our family.
Starting around the third week of May, my in-office availability will be a bit more limited for a few weeks as we welcome baby. That said, our phone lines and email will remain wide open, and the CORE team will continue to support you — so please don’t hesitate to reach out if you need anything!
Staying Active During Pregnancy
Moving Through Every Trimester
Pregnancy is not a reason to stop moving. In most cases, it's an invitation to move smarter. Research consistently shows that regular, moderate exercise during pregnancy can reduce back pain, improve sleep, manage weight gain, and even shorten labor.
The key is understanding what your body needs at each stage, and making adjustments as things change. Here are some foundational habits that support a healthy, active pregnancy:
Tip 01
Keep Walking
Walking is one of the safest and most effective exercises throughout all three trimesters. Even 20–30 minutes a day makes a measurable difference in cardiovascular health and mood.
Tip 02
Strengthen Your Glutes & Core
A strong posterior chain supports your growing belly and helps prevent lower back pain — one of the most common complaints during pregnancy. Think wall sits, glute bridges, and modified planks.
Tip 03
Stay Hydrated
Dehydration during pregnancy can trigger Braxton Hicks contractions and fatigue. Aim for at least 8–10 cups of water daily, and more if you're exercising.
Tip 04
Listen to Your Body
Some days will feel great; others won't. Modify intensity as needed, avoid lying flat on your back after the first trimester, and always check with your provider before starting something new.
Tip 05
Prioritize Sleep & Rest
Recovery is where growth happens — for you and baby. A consistent sleep routine, gentle stretching before bed, and short daytime rest breaks support hormonal balance and energy.
Tip 06
Eat to Fuel, Not Fear
Focus on whole foods rich in folate, iron, calcium, and omega-3s. Small, frequent meals help manage nausea and keep energy steady throughout the day.
As always, none of this is a substitute for personalized care. Talk to your OB or sports medicine provider about what's right for you.
Power Food Spotlight: Chia Seeds
Don’t let their size fool you. Chia seeds are one of the most nutrient-dense foods on the planet. Just two tablespoons deliver a powerful package of fiber, omega-3 fatty acids, calcium, iron, and plant-based protein.
They absorb up to 10 times their weight in liquid, forming a gel that slows digestion, helps stabilize blood sugar, and keeps you feeling fuller longer — making them a simple, effective addition for sustained energy, gut health, and overall metabolic support.
Why I love them:
Rich in ALA omega-3s — supports heart health and helps reduce inflammation
High in calcium — supports bone strength and musculoskeletal health
Excellent source of fiber — promotes digestive health and satiety
Plant-based iron — supports healthy energy levels
Complete protein with all essential amino acids — aids tissue repair and recovery
Antioxidant-rich — helps combat oxidative stress
TRY THIS:
Exercise Spotlight: Wall Sit
Simple. Humble. Brutally effective. The wall sit is one of those exercises that looks easy until you're three seconds into it — and that's exactly the point.
It's a static hold that builds serious quad strength, hip stability, and lower body endurance. It requires zero equipment, zero impact on your joints, and can be done virtually anywhere. That also makes it one of the better options during pregnancy — as long as you feel comfortable and your provider has cleared you for exercise.
How to Do It:
Stand with your back flat against a wall, feet hip-width apart, about 12–18 inches from the wall.
Slowly slide down until your knees are at roughly a 90-degree angle — like sitting in an invisible chair.
Keep your back flat against the wall and your knees tracking over your toes — not caving in.
Hold the position. Breathe evenly. Don't hold your breath.
Slide back up slowly to standing. That's one rep — or one hold.
Progressions & Variations: Partial wall sit (beginner) · Standard 30–60 sec hold · Single-leg wall sit · Ball-supported (pregnancy) · Pulse at bottom.
Healthy Habit of the Month: Mindfulness & Visualization
I talk a lot about physical training in this newsletter, and I stand by all of it. But the mental side of health and sports medicine is just as real — and in my experience, it’s the piece most people skip.
Mindfulness — intentionally bringing your attention to the present moment without judgment — has been shown to reduce cortisol, lower blood pressure, improve pain tolerance, and support emotional regulation.
The best part? You don’t need an app, a quiet room, or 30 minutes of free time.
You need about one minute and a willingness to reset.
A Simple Grounding Tool: The 5-4-3-2-1 Reset
Use this when you're feeling overwhelmed, distracted, anxious, or mentally fatigued — whether you're at work, on the sidelines, or at home.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can feel inside your body (for example: your breath, your heartbeat, your feet on the ground)
This quick exercise helps shift your nervous system out of stress mode and back into the present moment — where better decisions, better performance, and better health happen. One minute. No equipment. Real impact.
Upcoming CORE Events
Come walk with CORE this month
Every month I step away from the clinic and take the health conversation outside. Walk with a Doc is exactly what it sounds like: we start with one short health topic, then walk together at whatever pace feels good. You can ask questions, meet people in the community, and get some fresh air. No agenda, no gear, no pressure. It is one of my favorite things I do all month and I would love to see you there.
Next walk: Friday, May 1st at 12PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)
Ready to move, perform, and feel better?
From injury care to performance optimization and long-term health, we take a sports and lifestyle medicine approach tailored to you.
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.