Bodyworks Youniversity

11/20/2025

Reclaim Your Strength with Private & Duet Pilates!
Sometimes the biggest changes start with the smallest moments.

This week, a client came to Kim feeling discouraged. She wanted to join the Beginner Pilates class, but sitting up on her own and getting up and down from the floor felt nearly impossible. Instead of pushing through frustration, Kim suggested beginning with a short series of private sessions to build strength safely and confidently.

After her first session, she felt her posture shift and her movement ease.
By her fifth session, she sat up from lying on her back completely on her own. She didn’t even notice she’d done it until Kim cheered for her. Her face lit up. That spark of “I can do this” is what we live for.

These moments matter.
They’re not flashy, but they shape our quality of life in real, powerful ways. That’s why private and duet Pilates sessions exist: to help you rebuild strength, improve mobility, and reclaim abilities that may have slipped away.

If you’re not sure where to begin, or if group classes feel intimidating right now, one-on-one or duet sessions are a supportive, personalized way to start moving again.

Private & Duet Sessions with Kim:
• Completely customized to your needs, pace, and goals
• Supportive for scoliosis, osteopenia, osteoporosis
• Safe for post-surgery or easing back after PT
• Perfect if you want focused attention or feel hesitant about group classes
• Available Monday through Friday by appointment

Kim brings 20+ years of experience and 900+ hours of professional Pilates training, along with the steady encouragement that helps people believe in themselves again.

Private and duet sessions are a grounded, empowering way to rebuild strength and confidence for the long run.

📍 Bodyworks Youniversity | Sewanee, TN
📞 423-322-1443
🌐 www.bodyworksyouniversity.com

11/17/2025

Feeling stretched thin?

With holiday demands creeping in—so many to-do’s, so little stillness—it’s easy to feel like you’re going through the motions and still not well-rested or grounded. As one article puts it:

“Burnout doesn’t always look like exhaustion … real renewal isn’t about a vacation. It means creating a space where the nervous system can recalibrate…”

That’s exactly why we believe: rest isn’t indulgence—it’s essential.

And at Bodyworks, we offer you more than just a workout. We offer a short daily retreat: a moment to reconnect, reset, and restore—so you can show up for the holidays from a place of strength and calm, not overload.

Why Bodyworks is different


✅ Nearly 20 years of trusted wellness in Sewanee

✅ Classes led by seasoned professionals you’ll actually feel connected to

✅ A space that’s calm, welcoming, and rooted in care—not in hype

✅ A little mountain-moon-gold vibe to remind you that wellness is more than a trend

Call for more information or to make an appointment.

📞 423-322-1443

🌐 www.bodyworksyouniversity.com

11/13/2025

10/31/2025

Happy Halloween from Bodyworks Youniversity!

10/27/2025

The following information is sourced from the Pilates Method Alliance blog.

Breast cancer is one of the most common cancers worldwide—and for those who undergo surgical interventions such as mastectomy, lumpectomy, or reconstruction, recovery extends far beyond the operating room. Pilates, when appropriately tailored, may offer an evidence-informed approach to rebuilding strength, improving mobility, and restoring confidence during post-surgical healing and beyond.

Following chest wall surgery, many individuals experience reduced shoulder mobility, postural imbalances, pain, and emotional discomfort. Pilates, with its focus on alignment, breath, and controlled movement, offers a pathway toward restoring physical function and overall well-being.

A 2010 study published in the Journal of Bodywork and Movement Therapies found that breast cancer survivors who participated in Pilates-based rehabilitation experienced significant improvements in shoulder range of motion, posture, and quality of life compared to those who did not engage in structured exercise programs.

Unlike high-impact or generalized fitness programs, Pilates can be adapted for post-surgical healing. Some of the key benefits include:

Gentle restoration of mobility in the shoulders, chest, and thoracic spine

Support for lymphatic drainage through breath and movement

Improved posture and core stability after changes in body alignment

Pain reduction through mindful movement

Enhanced body awareness, which can be emotionally supportive during recovery

10/16/2025

Pumpkin Cookie Protein Balls
from Maggie Michalczyk, RDN
Pumpkin cookie protein balls are the perfect post workout or midday snack packed with protein and fiber. Super easy to make with simple ingredients, you’ll love having these to snack on!

Ingredients:
1 1/2 cup regular or gluten free old-fashioned rolled oats
3/4 cup creamy unsweetened peanut butter
1/4 cup pumpkin puree*
2 tbsp. honey
2 scoops vanilla protein powder and or 1 serving of collagen
1 tbsp. chia seeds
2 tbsp. pumpkin seeds
2 tbsp. mini chocolate chips or cocoa nibs
1 tsp. vanilla
1 tsp. cinnamon
pinch of salt

Instructions:
In a medium sized bowl combine all ingredients and stir with a wooden spoon to combine. The batter will be thick!
Use a cookie scoop to portion out mixture and roll into balls using your hands.
Store in an airtight container in the fridge for a week or freeze for longer.

10/13/2025

You’ve probably heard of planks before, whether from trainers or your fit friends, or you’ve done them in your own workouts. The move is a pretty common staple in core workouts. That’s because this typically isometric move (meaning you hold one position) is a top exercise for stabilizing your midsection muscles.

The catch: You have to learn how to do a plank the right way in order to gain the core benefits. When you do perform a plank properly, you will not only feel it in your abs, but also your back, shoulders, glutes, and even your legs. And activating all these areas will improve your form, helping you keep an upright posture, move efficiently, and maintain endurance.

Now, to do a plank, start lying facedown and place elbows directly under shoulders. Place feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and think about pulling them toward you (without actually pulling them toward you) to activate the back of your body. Then lift your hips, squeezing your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

Happy planking!