Total BodyWorks LLC

Total BodyWorks LLC Total BodyWorks LLC provides massage therapy, personal training, and health coaching Online/Virtual training or Health Coaching option is available!

Owner: Justina Higgins, LMT, CPT, & CHC

Total BodyWorks LLC is located at 1015 W High St in Sac City, IA (in the Sac Community Center)

TBW offers massage therapy, personal training, fitness classes, & health coaching. Call or text 712-887-0126 to schedule an appointment time! Gift Certificates are available! A great gift idea for any holiday, birthday, etc. As of January, 2015, there will be a one year limit on all gift certificates. Prices:
Full Body Massage: $40 (30 min) / $65 (60 min) / $100 (90 min)
TBW also offers lymphatic drainage, cupping therapy, deep tissue, hot stone therapy, aromatherapy, paraffin wraps, raindrop therapy and spa packages for an additional $5-$15 extra.

🧡 Gratitude, Balance & Nourishment — Happy Thanksgiving! 🦃This season is all about connection, reflection, and gratitude...
11/24/2025

🧡 Gratitude, Balance & Nourishment — Happy Thanksgiving! 🦃

This season is all about connection, reflection, and gratitude — and taking care of yourself is part of that, too.

Here are a few simple ways to keep your body and mind feeling their best through the holiday:

🥗 1. Focus on balance, not perfection.
Enjoy your favorite foods without guilt — just be mindful of portions and how you want to feel afterward.

💧 2. Hydrate and move.
A little morning walk or stretch before the feast boosts energy and digestion. Don’t forget your water between those delicious bites!

💤 3. Rest and reset.
Make time to unwind — whether it’s a nap, a slow morning, or a few deep breaths before the next gathering.

💛 4. Practice gratitude daily.
Write down 3 things you’re thankful for this week. Gratitude shifts your mindset and nourishes your well-being from the inside out.

🧘‍♀️ 5. Give your body some love.
A post-holiday massage or training session can ease tension and help you recover after all the festivities.

Wishing you and your loved ones a happy, healthy, and heart-filled Thanksgiving!
— Justina Higgins | Total BodyWorks LLC

11/17/2025

🥔 The Truth About Potatoes — They’re Not the Enemy!

Potatoes often get a bad rap when it comes to healthy eating — but they actually deserve a spot on your plate! 💪

Here’s why:
✅ Nutrient-Rich: Potatoes are packed with vitamin C, potassium (even more than a banana!), and B vitamins that support energy and muscle function.
✅ Great Source of Carbs: Your body needs carbohydrates for energy — especially if you’re training or staying active. Potatoes provide clean, complex carbs that fuel your workouts and daily activities.
✅ Naturally Gluten-Free & Versatile: You can bake, roast, mash, or air-fry them — the possibilities are endless!
✅ Fiber for Gut Health: Keep the skin on, and you’ll get a good dose of fiber to support digestion and fullness.

👉 The key? Preparation matters. Skip the deep fryer and load them up with real foods — like olive oil, herbs, and veggies — instead of butter and sour cream. Or my personal favorite thing to do is to use plain Greek yogurt in replacement of the sour cream to get that “creamy” taste PLUS added protein and good probiotics.

Potatoes aren’t the villain — they’re a powerhouse of nutrients that can fit perfectly into a balanced, healthy diet. 🌱

11/11/2025

🇺🇸 Honoring Our Veterans 🇺🇸

Today, we pause to honor the brave men and women who have served our country with courage, sacrifice, and unwavering dedication.
Your strength, resilience, and selflessness inspire us all — not just today, but every day. ❤️

To all veterans in our community and beyond: thank you for your service.

🚶‍♀️ Sitting Is the New Smoking — Let’s Move More! 💪We’ve all heard it before — “sitting is the new smoking.” It might s...
11/07/2025

🚶‍♀️ Sitting Is the New Smoking — Let’s Move More! 💪

We’ve all heard it before — “sitting is the new smoking.” It might sound dramatic, but research shows that long hours of sitting can have serious effects on our overall health — from slowing metabolism and increasing stiffness to impacting heart health and energy levels.

Movement truly is medicine! 💫
Even small daily habits can make a big difference:
1️⃣Take short walking breaks throughout your day.
2️⃣Stretch or do a few mobility exercises between tasks.
3️⃣Swap screen time for some time outdoors.
4️⃣Set reminders to stand and move every 30–60 minutes.

Your body was designed to move — and the more you do, the better you’ll feel physically and mentally. 🧘‍♀️

If you’re ready to feel stronger, looser, and more energized, I can help you build simple, effective movement habits that fit your lifestyle — whether in your workouts or your everyday routine.

Let’s get you moving and thriving again! 🌿

11/03/2025

❄️ Preparing for Winter: Stay Strong, Stay Consistent

As the days get shorter and the temperatures drop, it’s easy to slip into hibernation mode — but this is actually one of the best times to refocus on your health and fitness goals. 🌿

Winter is about maintenance and momentum. Here are a few ways to stay on track:

1️⃣Set realistic goals. You don’t have to go all in — small, consistent actions will carry you far.

2️⃣Prioritize strength and movement. Keep your body warm, your joints mobile, and your energy levels high with regular training or mobility sessions.

3️⃣Support your immune system. Nourish with whole foods, hydration, and rest — your body thrives on consistency.

4️⃣Stick to a routine. When sunlight and motivation fade, your habits will keep you grounded.

5️⃣Schedule recovery. Massage, stretching, and downtime are key to keeping your body balanced and resilient.

This season, commit to showing up for yourself — even in small ways. By spring, you’ll be proud of the foundation you built when it was hardest to stay consistent. 🌱 Let me know if you want me in your corner to help you through this winter months!

10/28/2025

👻 Healthy Habits Don’t Have to Be Scary! 🎃

Halloween is all about fun — but it doesn’t have to throw your wellness goals off track! Here are a few spooky-sensible tips to help you enjoy the treats and feel your best:

🍬 1. Treat yourself — mindfully!
It’s okay to enjoy a little candy! Choose your favorites, portion them out, and savor each bite. Deprivation often leads to overdoing it later.

🏃‍♀️ 2. Move before the magic.
Get in a quick workout, walk, or stretch before festivities. A little movement goes a long way in keeping energy up and stress low!

💧 3. Hydrate like a hero.
Sugar and salty snacks can dehydrate you — keep a water bottle handy between spooky sips or sweets.

😴 4. Rest your bones.
Don’t let the late-night candy haunt your sleep! A consistent bedtime and relaxing evening routine help you recharge.

💪 5. Remember: one night won’t break your goals.
Enjoy, reset, and get right back to your regular rhythm. It’s all about balance!

🧡 Wishing you a fun, safe, and balanced Halloween — from Justina Higgins at Total BodyWorks LLC 🎃

💛 Giving Myself Space to HealYou may have noticed I’ve been a little quieter lately.The past season has been one of deep...
10/22/2025

💛 Giving Myself Space to Heal

You may have noticed I’ve been a little quieter lately.

The past season has been one of deep rest and reflection for me. I recently experienced a miscarriage — an experience that has reminded me of the importance of slowing down, listening to my body, and allowing space for both physical and emotional healing.

I have debated sharing this on social media as it is still a new, fresh wound for me to heal. And I'm not wanting this post to come across as "wanting attention/sympathy." But, rather, if I can reach just one person or have one person feel less alone, I have accomplished the meaning of sharing this post.

I also want to honor the baby that was lost and for he or she to be a spoken part of my story. Since October is pregnancy & infant loss & awareness month, I felt inclined to share my story now.

In this season, my focus has shifted from “doing” to simply being. Gentle stretching, light walks, resistance band work, and quiet moments of breath & prayer have become my form of therapy — ways to reconnect with myself and honor what my body has been through.

Healing isn’t linear. Some days feel peaceful, others feel heavy — and that’s okay. What matters is showing ourselves grace through it all.

If you’ve walked through loss of any kind, please know you’re not alone. Healing takes time, and it’s okay to rest, to pause, and to rebuild at your own pace. 💛

10/21/2025

✨ Releasing What Your Body Holds ✨

Did you know that your body can store emotional pain and stress just as much as it feels physical tension?

When we go through difficult experiences — grief, loss, anxiety, or even long-term stress — our bodies often hold onto that energy. It can show up as tight shoulders, clenched jaws, headaches, or that constant sense of fatigue you just can’t shake.

Massage therapy and mindful movement like mobility work or strength training can help release that stored tension — not just in your muscles, but in your nervous system, too.

Through touch, breath, and intentional movement, you create space for your body (and mind) to let go, process, and restore balance.

Your body keeps the score — but it also has the incredible ability to heal. 💛

If you’ve been feeling heavy or stuck, this is your reminder to pause, breathe, and give your body the care it’s been asking for.

Hey! I’ve had some questions on what online training looks like with me.So I just wanted to share with you all as a refr...
10/13/2025

Hey! I’ve had some questions on what online training looks like with me.
So I just wanted to share with you all as a refresher!

💻✨ What It Looks Like to Work With Me in Online Training ✨💻

Online training isn’t “one-size-fits-all.” When you work with me, everything is designed to fit your life, your goals, and your schedule. Here’s what you can expect:
✅ Personalized Training Programs — built specifically for your body, fitness level, and goals.
✅ Nutrition Guidance — strategies and support to fuel your body without confusion or restriction.
✅ Lifestyle Coaching — resources for better sleep, stress management, and daily habits.
✅ Wellness Tools & Guides — practical resources to help you stay consistent and motivated.
✅ Ongoing Support & Accountability — because lasting results don’t come from a quick fix, but from consistent action with the right support.

The best part? You can do this from anywhere — whether you’re at home, in the gym, or on the go.

If you’ve been waiting for the right time to invest in your health, this is it, as I have a couple openings left. Let’s build strength, energy, and confidence together. 💪

👉 Send me a message today to get started!

💚 World Mental Health Day 🌿Today is a reminder that your mental health matters — just as much as your physical health.Tr...
10/10/2025

💚 World Mental Health Day 🌿

Today is a reminder that your mental health matters — just as much as your physical health.
True wellness comes from nurturing both the body and the mind.

✨ Take a deep breath.
✨ Move your body in ways that feel good.
✨ Rest without guilt.
✨ Speak kindly to yourself.
✨ Reach out if you need support — you are never alone.

As a coach and massage therapist, I see firsthand how closely our emotional and physical health are connected.

Stress shows up in the body, and movement, massage, and mindful routines can help release what we hold on to — physically and mentally.
So today, let’s pause to check in with ourselves and others.

A small act of care — for your mind, for your body, for your heart — can make all the difference. 💚

🎯 3 Months Left in the Year — Let’s Make Them Count! 🎯Can you believe we’re down to the last 3 months of the year? Betwe...
10/01/2025

🎯 3 Months Left in the Year — Let’s Make Them Count! 🎯

Can you believe we’re down to the last 3 months of the year? Between the holidays, family gatherings, and busy schedules, it’s easy to put health goals on pause… but these last months are actually the perfect time to reset and recommit. 💪✨

Here are a few ways to make the most of your health for the rest of the year:
✅ Prioritize movement — even short workouts add up.
✅ Keep nutrition balanced — enjoy the treats, but also fuel your body with nourishing foods.
✅ Manage stress — try breathwork, stretching, or massage to reset.
✅ Stay consistent — progress doesn’t come from perfection, but from showing up regularly.

Imagine how good you’ll feel starting the New Year strong, instead of feeling like you need to “start over.” 💥

👉 What’s one healthy habit you’re committing to for the rest of this year? Drop it in the comments — let’s encourage each other to finish strong!

If you want help & accountability, I am here to help! Send me a chat and we can set up a time for a FREE consultation!

😴 Sleep: The Foundation of Your Health & Vitality 🌙When it comes to better health, most people think first about nutriti...
09/18/2025

😴 Sleep: The Foundation of Your Health & Vitality 🌙

When it comes to better health, most people think first about nutrition and exercise… but one of the most powerful tools for energy, recovery, and overall wellness is quality sleep. ✨

Here’s why sleep is so important:
✅ Muscle repair & recovery — your body rebuilds and gets stronger while you rest.
✅ Hormone balance — sleep helps regulate stress, hunger, and metabolism.
✅ Immune support — a well-rested body is better at fighting off illness.
✅ Mental clarity — sleep improves focus, mood, and decision-making.

On the flip side, lack of sleep can increase cravings, slow your progress, and leave you running on empty.

💡 Pro tip: Aim for 7–9 hours of quality sleep. Create a simple nighttime routine: dim the lights, unplug from screens, and let your body know it’s time to recharge.

💆 Massage therapy can also be a powerful tool for better sleep. By reducing stress, relaxing tense muscles, and calming the nervous system, massage helps set the stage for deeper, more restorative rest.

Your workouts, nutrition, and overall vitality will feel the difference when you prioritize rest. 🌟

Address

1015 W Main Street
Sac City, IA
40483

Opening Hours

Tuesday 8am - 5pm
Thursday 7am - 3:30pm

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Owner: Justina Ellis (LMT & CPT) Total BodyWorks: Massage Therapy is located at 215 4th St. in Rockwell City, Iowa Monday through Friday. Call or text 712-887-0126 to schedule an appointment time! Gift Certificates are available! A great gift idea for any holiday, birthday, etc. As of January, 2015, there will be a one year limit on all gift certificates. Prices: Full Body Massage: $30 (30 min) / $50 (60 min) / $80 (90 min) Hot Stone Massage: $40 (30 min) / $60 (60 min) Chair Massage: $15 (15 min) / $30 (30 min) Reflexology: $25 (30 min) / $40 (60 min)

Customizations:

Cupping Therapy Treatment ($10 extra)

Deep Tissue Treatment ($10 extra)