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.

Good morning, everyone!Just wanted to give a heads up that I will be out of the studio from Tuesday, September 9th throu...
09/08/2025

Good morning, everyone!

Just wanted to give a heads up that I will be out of the studio from Tuesday, September 9th through Tuesday, September 16th. I will be back in the studio on Wednesday, September 17th. During this time I will be slow to respond to messages but I will eventually get back to you!

Have a great week!

It is a new week and a new month!What are your wellness, health and fitness goals for this month?!I would love to hear! ...
09/02/2025

It is a new week and a new month!

What are your wellness, health and fitness goals for this month?!

I would love to hear!

Please comment below and we will all help each other to succeed. 💙💛

If you want some structure to help you achieve these goals, message me and we can line up a time to chat!

Have a great September, y'all! 🍁

08/21/2025

Just got a 10:30 opening for this morning for a massage! (Or if you want to start online training, we can have a call then, too! 🙂)
Call/comment to claim!

⭐️Just want to share another client review!⭐️I have been working with this client for about 3 months. She has been doing...
08/18/2025

⭐️Just want to share another client review!⭐️

I have been working with this client for about 3 months. She has been doing great!

I wrote the training program to fit the needs of her time—she is a busy mom of 3, a wife & has a full time job. So, her time is valuable! We discussed what options might be best for her during this season of life and I programmed training to fit her lifestyle.

She tells me she is “FEELING good—
💥STRONG,
💥MORE CONFIDENT,
💥ENERGETIC,
💥HAPPIER,
💥FULFILLED,
💥EMPOWERED.”

Tell me, are you ready to start feeling like that, too?

If so, send me a message or comment below! 👇🏼

📚✨ Back-to-School Reset = Time for YOU ✨📚I know it feels like school just got out! But soon, school will be back in sess...
08/07/2025

📚✨ Back-to-School Reset = Time for YOU ✨📚

I know it feels like school just got out! But soon, school will be back in session.

As the school year kicks off, it’s easy to get caught up in the hustle — drop-offs, lunches, work, and everything in between. But don’t forget: a calm, healthy parent/caregiver is the best kind of support system. 💆‍♀️

This season is the perfect time to reset your routine:

✔️ Release summer tension
✔️ Reclaim your schedule
✔️ Restore your energy

Massage therapy helps you slow down, reset your nervous system, and step into the fall season feeling balanced and strong.

🌿 Whether you're a teacher, parent, student, or simply feeling the back-to-school shift — let this be your reminder to take care of you, too.

Let’s schedule your reset.

Gift cards available for teachers & caregivers as well. 💌

08/05/2025

Good morning everyone! I have an availability at 10:00 this morning and/or 1:00/1:30 this afternoon. Message me if you'd like a massage today!

💪 Why Strength Training Really MattersStrength training isn’t just about building muscle (though that’s a great perk!).H...
07/28/2025

💪 Why Strength Training Really Matters

Strength training isn’t just about building muscle (though that’s a great perk!).

Here’s why it’s one of the best investments in your long-term health:

✨ Boosts metabolism — even at rest
✨ Improves posture & balance
✨ Supports joint health and reduces injury risk
✨ Builds bone density (hello, osteoporosis prevention!)
✨ Increases confidence & resilience
✨ Supports healthy aging — maintaining independence & energy
✨ Enhances mood and mental health
✨ Makes everyday tasks easier (think: carrying groceries, lifting kids, gardening)

You don’t have to lift heavy to get strong — but you do have to be consistent. Your body will thank you.

Let me know if you’re ready to get started or need help building a plan that fits you!

💆‍♀️ 5 Quick Massage Facts You Might Not Know!1️⃣ Massage lowers cortisol (the stress hormone) and increases serotonin &...
07/22/2025

💆‍♀️ 5 Quick Massage Facts You Might Not Know!
1️⃣ Massage lowers cortisol (the stress hormone) and increases serotonin & dopamine — your feel-good chemicals!
2️⃣ It boosts circulation, which supports healing, immune health, and muscle recovery.
3️⃣ Massage can improve sleep quality — even after just one session.
4️⃣ It supports your nervous system by activating the parasympathetic response (aka: rest & digest mode).
5️⃣ Regular massage can improve posture and flexibility — especially when combined with movement or stretching routines.

Massage is more than relaxation — it’s restorative care for your whole body and mind.

Ready to feel better? Let's get you on the table!

07/17/2025

1 in 3 American adults experiences insulin resistance.

One of the best ways to support your metabolism, balance your blood sugar, and reduce your risk for type 2 diabetes is resistance training.

—Your muscles are like sponges for glucose and when you lift weights, your muscles become more sensitive to insulin, the hormone that helps move glucose (sugar) from your blood into your cells. Strength training actually increases the amount of glucose your muscles can store and use, which means lower blood sugar levels over time.

—These benefits last even after your workout. That post-lift “afterburn” effect helps your body stay more insulin-sensitive for hours, sometimes, even days following a workout.

—You don’t need to be a bodybuilder or a power lifter. Start with lighter weights. Keep your lifts slow and controlled and really focus on your form. 2–3x a week and build from there.
Your muscles are like glucose-hungry sponges — feed them movement.

—If you’re unsure of how and where to start a resistance training program, here are 2 very good resources:
Total BodyWorks LLC
Bass Built Fitness
Justina Higgins and Lathan Bass both offer online fitness, nutrition and health coaching and can help get you started on the right path.

🥗 Why Tracking Your Nutrition MattersWith the majority of my online training clients, we look into tracking our nutritio...
07/14/2025

🥗 Why Tracking Your Nutrition Matters

With the majority of my online training clients, we look into tracking our nutrition.

Whether your goal is building strength, improving energy, or simply feeling better in your body — awareness is everything.

This may seem daunting at first. But, tracking your nutrition isn’t about being “perfect” — it’s about gathering insight so you can make informed choices. After time and practice the goal is to only using tracking as a tool from time to time.

Here’s what tracking helps you do:

✅ Understand how much you’re really eating
✅ Spot nutrient gaps (like not enough protein or fiber)
✅ Align your intake with your goals — fat loss, strength, recovery, etc.
✅ Build accountability and consistency
✅ Identify how certain foods make you feel
✅ Make progress without guessing

Think of it like a GPS — you can’t get to your destination if you don’t know where you're starting.

Want help getting started with tracking? I’m here for that!

07/11/2025

Good morning TBW fam!

Just want to give everyone a heads up that my hours will be different next week.

I will be in the studio on Monday, July 14th & Tuesday July 15th and then off of the rest of the week.

I hope you all have a happy Friday and great weekend!

🛑 Massage Myths… BUSTED! 💥Let’s clear up some common misconceptions I hear all the time as a massage therapist:🔸 MYTH #...
07/10/2025

🛑 Massage Myths… BUSTED! 💥

Let’s clear up some common misconceptions I hear all the time as a massage therapist:

🔸 MYTH #1: Massage is just a luxury.
TRUTH: Massage is therapeutic! It helps reduce pain, improve mobility, lower stress hormones, and support recovery from workouts or daily tension.

🔸 MYTH #2: No pain = no gain.
TRUTH: Massage doesn't have to hurt to be effective. In fact, gentle, targeted pressure often helps the body release tension more safely and sustainably.

🔸 MYTH #3: You should only get a massage when you're injured.
TRUTH: Regular massage is an amazing form of preventative care. It keeps your muscles healthy and your nervous system balanced — before issues show up.

🔸 MYTH #4: One massage is enough.
TRUTH: Massage is most effective when it’s consistent. Think of it like exercise, hydration, or sleep — results come from regular care.

✨ Massage isn’t just for special occasions — it’s for anyone who wants to move better, feel better, and live better.

Let me know if you’re ready to schedule or just want to chat about how massage might help you. 💆‍♀️💬

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)