Total BodyWorks LLC

12/11/2025

🎄Christmas is TWO WEEKS away!🎄

Whoop whoop!

🎁 But— if you are still needing to purchase a few more gifts for family or friends, don’t forget that I offer gift certificates!🎁

Remember-the gift certificates that can be used for massage therapy treatments, online personal training, or online health coaching.

You can:
✅ Purchase online instantly at this link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs
✅ Stop by the studio to pick up a physical gift card
✅ Be emailed a digital card directly to you or your loved one
✅ Be mailed a physical gift certificate

Reach out if you have any questions or need any further assitance!

Order Total BodyWorks: Massage Therapy eGift Cards online and give the perfect gift. Send gift cards instantly to anyone. Powered by Square Gift Cards

12/08/2025

💪 Small Habits to End 2025 Feeling Strong

There are still plenty of weeks left in the year — which means you have so much time to make meaningful progress. Don’t underestimate the power of small, consistent habits!

Here are simple things you can focus on to finish 2025 strong:
🥗 Prioritize protein at meals.
Start your plate with protein to support muscle, recovery, and hormone balance.
🚶‍♀️ Move a little every day.
Walks, stretching, mobility, or a quick lift — it all counts.
💤 Protect your sleep.
A consistent bedtime routine is one of the most underrated tools for energy, mood, and results.
💧 Stay hydrated.
Especially in the winter when we forget to drink water.
🧘‍♀️ Manage stress on purpose.
10 deep breaths, a warm shower, journaling, or stepping outside can shift your whole day.
📅 Plan your workouts each week.
Even 2–3 intentional sessions make a huge difference.
✨ Give yourself grace, not guilt.
Perfection is exhausting — consistency is what creates real progress.

Small habits build strong results.

You don’t need to overhaul your life… you just need to show up for yourself in small, meaningful ways. ❤️💪

12/04/2025

🎁 Give the Gift of Wellness! 🎁

Looking for the perfect gift for someone who deserves a little self-care?

Massage therapy and wellness/online coaching gift cards are now available! 💆‍♀️✨

You can:
✅ Purchase online instantly at this link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs
✅ Stop by the studio to pick up a physical gift card
✅ Be emailed a digital card directly to you or your loved one
✅ Be mailed a gift certificate to a specific address

Give the gift of relaxation, recovery, and better health — all in one thoughtful package. 💚

Massage | Mobility | Strength | Wellness

📍 Total BodyWorks LLC
📞 712-887-0126

Order Total BodyWorks: Massage Therapy eGift Cards online and give the perfect gift. Send gift cards instantly to anyone. Powered by Square Gift Cards

12/02/2025

🌿 What I’m Focusing On for My Own Wellness This December

December can feel busy, emotional, joyful, overwhelming — sometimes all at once.

So this month, I’m intentionally slowing down and focusing on the habits that help me feel grounded, strong, and well.

Here’s what I’m prioritizing for my wellness in December:
✨ 1. Gentle Movement & Strength
Nothing extreme — just consistent, feel-good strength training and mobility to support my body through the colder months.
💧 2. Staying Hydrated
It’s easy to forget in winter, but hydration is huge for energy, digestion, mood, and recovery. I’m keeping water nearby all day long.
😴 3. More Rest + Earlier Evenings
My body needs extra recovery in these darker months. I’m giving myself permission to sleep more and slow down in the evenings.
🥗 4. Nourishing Foods
Holiday treats included — but I’m also making sure I’m eating enough protein, fiber, and nutrient-dense meals to keep me feeling steady.
🌬️ 5. Stress Management
More breathwork, stretching, and quiet moments to unwind. My nervous system thrives when I intentionally create calm.
💗 6. Boundaries + Saying “No” When Needed
Protecting my energy makes me a better mom, wife, coach, and human. I’m choosing fewer obligations and more presence.
🎄 7. Enjoying the Season Without Guilt
This month isn’t about perfection — it’s about caring for myself, staying grounded, and enjoying the moments that matter.

If you’re focusing on your wellness this December too, I’d love to hear what you’re leaning into. 👇🏼

Let’s finish the year feeling supported and steady — not burnt out. 💛

11/29/2025

⚡️Small business Saturday!⚡️

Remember to support your small businesses you love this holiday season!

Purchase a gift certificate for your loved ones at this link for a massage, online personal training, or online health coaching. 💆🏼‍♂️💆🏽‍♀️💪🏼

Plus, who thinks a cozy massage sounds amazing on this snow day?! ❄️

Reach out for any questions or concerns!

Order Total BodyWorks: Massage Therapy eGift Cards online and give the perfect gift. Send gift cards instantly to anyone. Powered by Square Gift Cards

11/28/2025

It is Black Friday!
Don’t forget your small, local businesses!

Remember—I offer gift certificates that can be used for massage therapy treatments, online personal training, or online health coaching.

You can:
✅ Purchase online instantly: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs
✅ Stop by the studio to pick up a physical gift card
✅ Or email a digital card directly to you or your loved one

Thank you all for supporting local! 💙

Order Total BodyWorks: Massage Therapy eGift Cards online and give the perfect gift. Send gift cards instantly to anyone. Powered by Square Gift Cards

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.

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 🎃