Bodyworks Youniversity

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

10/23/2025

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!

10/06/2025

🌿 Bodyworks Youniversity – Sewanee’s Home for Smarter Movement 🌿
📍 Sewanee, TN | 🌐 www.bodyworksyouniversity.com | 📞 423-322-1443

At Bodyworks Youniversity, movement isn’t just about exercise—it’s about learning how your body works so you can move with more ease, strength, and balance in everyday life. For almost 20 years, our teachers have helped Sewanee discover that wellness can be both intelligent and inviting.

What You’ll Find Here:
✨ Pilates with Kim Butters – Build strength with precision and develop a deeper awareness of how your body moves.
✨ You Fit with Betsy Miller – A lively blend of cardio and strength that teaches progress at every level.
✨ Yoga with Pippa Browne – Flow through practices that bring calm, clarity, and self-discovery.
✨ Massage Therapy with Matthew Sias – Release tension, recover smarter, and restore balance with bodywork rooted in movement knowledge.

09/29/2025

If you’re among the many who can’t—or won’t—say no to stylish but uncomfortable high heels, Sajid A. Surve, DO, knows all about your pain.

“From an osteopathic perspective, we’re looking for the body to be centered from head to toe. High heels put the foot at an angle and pull muscles and joints out of alignment, so the effects aren’t limited to the feet,” Dr. Surve explained. “It’s not unusual for people who spend lots of time in high heels to have low back, neck and shoulder pain because the shoes disrupt the natural form of the body.”

The high heel stretch:
Regular stretching of the plantar fascia and calves will loosen hamstrings and work to alleviate back pain from your high heels. Dr. Surve recommends stretching before and after long periods in heels and sneaking in some foot work during breaks in your day.

Try this stretching routine during your next break:

Lay a book with a one-inch spine on the floor.

While standing, place the ball of your right foot on the book and rest your heel on the ground.

Bend forward at the waist and try to grab the toes on the book (if you need to bend your knees a little, that’s OK).

Hold for 30 seconds.

Switch feet. Repeat two to three times.

Gradually increase the height of the book by 1-inch increments per week to a maximum of three inches.