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.

🍽️Per my latest post.. I wanted to share How I Coach This in Real Life! The MyPlate model is a great starting point — bu...
04/02/2026

🍽️Per my latest post.. I wanted to share How I Coach This in Real Life!

The MyPlate model is a great starting point — but real life doesn’t always look like a perfectly divided plate.

That’s where coaching comes in.
When I work with clients, I don’t expect perfection or rigid structure. Instead, we focus on:
✔️ Building meals around protein first
✔️ Adding in carbs for energy and performance
✔️ Including fats naturally for balance and satiety
✔️ Finding ways to add fruits and vegetables that feel realistic
✔️ Creating habits that fit your schedule and lifestyle

Some days won’t look “perfect.”
Some meals will be quick, simple, or on the go.
And that’s okay.

Because progress doesn’t come from perfect meals — it comes from consistent, supportive habits over time.

Nutrition shouldn’t feel overwhelming or restrictive.

It should feel like something you can actually stick with.

That’s always the goal. 🌿

What the “New” MyPlate Guidelines Actually MeanYou’ve probably heard that nutrition guidelines have changed over the yea...
03/30/2026

What the “New” MyPlate Guidelines Actually Mean

You’ve probably heard that nutrition guidelines have changed over the years — from the old food pyramid to what we now use: MyPlate.

So what does that actually look like?

Instead of strict rules or cutting out food groups, MyPlate focuses on balance and simplicity:
🍽️ ½ your plate: Fruits & vegetables
🍗 ¼ your plate: Protein
🍞 ¼ your plate: Carbohydrates (preferably whole grains)
🥛 + A serving of dairy or alternative

The goal isn’t perfection — it’s building meals that support your energy, recovery, and overall health.

Here’s what’s different from the old approach:
✨ Less focus on strict servings
✨ More focus on whole, nutrient-dense foods
✨ Better balance between food groups
✨ No more “carbs as the base” mindset

Carbs aren’t the enemy.
Fats aren’t something to fear.
Protein is essential.

It’s about creating meals that fuel your body and fit your life.

Simple. Balanced. Sustainable. đź’›

What my current training has looked like recently!I know I am the trainer and health coach and usually am working on cli...
03/24/2026

What my current training has looked like recently!

I know I am the trainer and health coach and usually am working on client's programs, but thought I would share what it has looked like for me lately.

About a year ago I was really dialed in on my Nutrition, tracking and cutting out high inflammatory foods. I moved to a 15 minute style training because that is just what is working best for me in this season of life. Even with that, I was still gaining strength and feeling great. I had a lot of walks. My body almost needed that style of training to decrease inflammation, etc.

Going into the late summer/early fall we lost our dog and then I found out I was pregnant, so I dialed things a little back just because I was feeling the effects of being tired and nauseated and giving my body what it needed. I still was doing 15 minute training days 5 days a week mostly. Just taking down the intensity.

As most of you know, I suffered a miscarriage at the end of September. That definitely put a halt to my “usual” training. It was a lot of easy, intentional yoga and slow, short walks, and praying/meditating. I did that for about 6 weeks. Then I followed a program for another 6 weeks that was “beginner/postpartum” style.

Then in December I lost my grandmother, had the holidays, and then sicknesses in January. I was doing training around 3 days a week give or take, still a beginner style to “build my foundation.” My nutrition definitely suffered around these times too. This is ok, as long as you dont stay in there! These foods are tricky and definitely have some addictive habits attached to them.

The last few weeks have felt good, with training and nutrition and have been able to ramp up my training a little bit. I will soon move back to the 5 days a week 15 minute workouts “traditional” lifting style with added pelvic core work. I plan to add in some occasional “functional” training movements too. And with the nicer weather coming, I will be doing more walks, too.

I want to share this because I am still human, and want to be able to share that I, too, go through peaks and valleys when it comes to training and overall health. It’s about rolling with the punches, listening to your body, and knowing when it’s time to ramp things up, or reel things in. It doesn’t not have to be “all or none” mentality. As a coach, I am here to help you all along your own personal peaks and valleys!

I want to create a fitness and health community based on grace. Grace for ourselves and grace for others.

If you want to join this community-- reach out today and we can line up a free chat and discuss what that can look like.

🌿 Continuing Education & Learning New Ways to Support the BodyI recently completed a class on Intuitive Listening and Cr...
03/23/2026

🌿 Continuing Education & Learning New Ways to Support the Body

I recently completed a class on Intuitive Listening and Craniosacral Therapy, and I’m excited to continue expanding the ways I can support clients in their healing and recovery.

Craniosacral Therapy is a gentle, hands-on approach that focuses on the central nervous system — particularly the membranes and fluid surrounding the brain and spinal cord. Using very light touch, it works to help release tension and support the body’s natural ability to regulate and heal.

A big part of this work involves intuitive listening — learning to tune in to what the body is communicating through subtle patterns of tension, restriction, and movement. Instead of forcing change, the goal is to listen to the body and support it in finding balance and ease.

This approach can help support:
✨ Nervous system regulation
✨ Stress and tension relief
✨ Improved relaxation and recovery
✨ A deeper sense of body awareness

I’m always committed to continuing my education so I can bring new tools and perspectives into my work. The body has an incredible ability to heal when given the right support, and I’m grateful to keep learning ways to facilitate that process.

More learning, more growth, and more ways to care for the body. 🌿💛

đź’Ş Breaking Down My InBody Scan PART ONEI recently did an InBody body composition scan, which looks beyond the scale to s...
03/19/2026

đź’Ş Breaking Down My InBody Scan PART ONE

I recently did an InBody body composition scan, which looks beyond the scale to show things like muscle distribution, body fat, hydration, and where strength is currently concentrated in the body.

One of the most interesting parts of this scan is the segmental lean analysis, which shows how muscle mass is distributed.

🦵 Leg Strength
My legs came in as my strongest area, with both legs measuring over 107–110% of the expected lean mass. This means they’re carrying more muscle than the baseline reference for my body.
That makes sense considering:
• Years of strength training
• Prioritizing lower-body lifts
• Functional strength work
Strong legs are a huge foundation for overall health, mobility, and longevity.

đź’Ş Arms & Upper Body
My arms also came in above the baseline, around 109–110%, which shows balanced upper-body strength.

Core / Trunk
The core/trunk area measured around 102%, which is still within a healthy range but comparatively my lowest relative strength area.
And honestly… that’s not surprising.
The abdominal wall goes through a lot during life, and in my case it has experienced:
• Pregnancy and childbirth
• Abdominal surgery

Those experiences change the structure and function of the core, and rebuilding that strength takes intentional, patient work.

What I’m Focusing On Now
Because of this scan, I’m prioritizing:
✔️ Deep core strength
✔️ Pelvic stability
✔️ Breath and pressure control
✔️ Functional trunk strength that supports lifting and daily life

This is a good reminder that fitness isn’t about perfection. It’s about learning what your body needs right now and training in a way that supports it.

Your body tells a story.

The goal isn’t to criticize it — it’s to understand it.

And right now, mine is saying:
"Keep building strength from the center out."

03/17/2026

I have had a lot of people contacting me about booking an appointment online, via my last email sent out to clients.

I am not sure what got messed up in the system, as I am still trying to figure that out, but online booking IS NOT enabled. If you book something I wont be able to see it.

To book an appointment, contact me directly at 712-887-0126 or message me on here.

Sorry about the confusion!

Why I Coach the Way I Do (and Why Strength Training Is Non-Negotiable)I coach the way I do because I’ve seen firsthand t...
03/16/2026

Why I Coach the Way I Do (and Why Strength Training Is Non-Negotiable)

I coach the way I do because I’ve seen firsthand that health isn’t built on extremes — it’s built on consistency, support, and respect for the body.

Over the years, both personally and professionally, I’ve learned that pushing harder isn’t always the answer. Listening, adjusting, and building strength — physically and mentally — is where real, lasting change happens.

That’s why strength training is a non-negotiable in my coaching.

Strength training isn’t about aesthetics or chasing a number on the scale. It’s about:
đź’Ş Protecting your muscles and bones as you age
🦴 Supporting joint health and injury prevention
🔥 Improving metabolism and energy levels
🧠 Boosting confidence, resilience, and mental health
🧍‍♀️ Maintaining independence and quality of life long-term

Strength allows your body to handle life — lifting, carrying, moving, recovering, and adapting through different seasons.

But how we train matters.

I coach with a whole-body, whole-life approach:
🌿 Programs built for your lifestyle
🌿 Emphasis on form, mobility, and recovery
🌿 Nutrition and habits that support training — not punish your body
🌿 Flexibility during hard seasons and life changes

Strength training, done well, should make your life feel easier — not more exhausting.
My goal as a coach isn’t to break you down.
It’s to help you build a strong, capable body that supports you for years to come.
That’s why I coach the way I do.
And that’s why strength training will always be part of the plan. 💛💪

03/09/2026

Hey TBW fam!

Just a heads up—I am in the studio today, but will be out of the studio the rest of the week. So I could be potentially slower to respond to messages and calls.

Have a great week!

UPDATE: Spot has been filledI have an opening for 1 or 1:30 this afternoon, who would like to come in for some self care...
03/05/2026

UPDATE: Spot has been filled

I have an opening for 1 or 1:30 this afternoon, who would like to come in for some self care?! Message or comment below

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)