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 o

ne year limit on all gift certificates. Prices:
Full Body Massage: $45 (30 min) / $80 (60 min) / $115 (90 min)
TBW also offers lymphatic drainage, cupping therapy, deep tissue, hot stone therapy, aromatherapy, raindrop therapy and spa packages for an additional $5-$15 extra.

🎊14 Years of Total BodyWorks 🎊Today marks 14 years in business, and I’ve been taking some time to reflect on the journey...
04/24/2026

🎊14 Years of Total BodyWorks 🎊

Today marks 14 years in business, and I’ve been taking some time to reflect on the journey.

What started as a passion for helping people feel better in their bodies has grown into something so much more.

Over the years, I’ve had the privilege of working with so many incredible clients — supporting them through pain, stress, recovery, strength building, and all the different seasons life brings.

This work has evolved, just like I have.
From massage therapy…
To personal training...
To health coaching...
To running and operating my own gym...
To online coaching…
To continuing education and learning new ways to support the body…
All through a few location changes.

Every step has been rooted in the same goal:
Helping people feel strong, supported, and at home in their bodies.

The past year especially has been one of growth, perspective, and learning — both personally and professionally. It’s deepened my appreciation for this work and the people I get to serve.

To my clients — past and present — thank you.

Thank you for your trust, your consistency, and for allowing me to be part of your health journey.

14 years later, and I still feel incredibly grateful to do what I do. I truly believe this is the gift that God has given me (in this season of life anyway) and I'm so thankful I am able to continue building my business in the way that feels right to me to best support all of my clients.

Here’s to continuing to grow, learn, and support long-term health for years to come. 🤲🏼💙💛

🌎 Earth Day Reminder: Care for Your Body, Care for Your Environment 🌿Earth Day is a reminder that what we care for… thri...
04/22/2026

🌎 Earth Day Reminder: Care for Your Body, Care for Your Environment 🌿

Earth Day is a reminder that what we care for… thrives.

We often think about taking care of the world around us — but it starts a little closer to home: your body.

Your body is your environment.

How you move, fuel, and care for it matters.

At Total BodyWorks, my approach to massage therapy and online coaching is rooted in this idea:
🌿 Supporting your body, not fighting it
💪 Building strength that lasts
😌 Prioritizing recovery and nervous system health
🥗 Nourishing with whole, supportive foods

Just like the earth, your body responds best to:
• Consistency over extremes
• Support over stress
• Balance over burnout

Massage therapy helps restore and reset.
Strength training helps build and sustain.
Together, they create a foundation for long-term health.

This Earth Day, take a moment to check in:
How are you caring for the environment you live in every day?
Small, intentional choices add up — for your body and beyond. 🌎💛

🥗 The “New” Food Pyramid (and What It Actually Means)You’ve probably seen the old food pyramid — the one that told us to...
04/16/2026

🥗 The “New” Food Pyramid (and What It Actually Means)

You’ve probably seen the old food pyramid — the one that told us to base our diet around grains and follow strict serving guidelines.

But nutrition guidance has evolved.

Today, the focus has shifted from a rigid pyramid to a more balanced, flexible approach — often represented as a plate model rather than a pyramid.

So what’s changed?
🍽️ It’s Less About “Rules” — More About Balance

Instead of strict servings, the updated approach focuses on building meals like this:
• ½ your plate: Vegetables and fruits
• ¼ your plate: Protein
• ¼ your plate: Carbohydrates
• + Healthy fats included throughout
This creates meals that support energy, recovery, and overall health.

🥩 Protein Plays a Bigger Role
Older guidelines often underemphasized protein.
Now we understand how important it is for:
✔️ Muscle maintenance and growth
✔️ Recovery
✔️ Metabolism
✔️ Blood sugar balance
Especially if you’re strength training, protein becomes a key foundation.

🍞 Carbs Aren’t the Enemy
Carbohydrates have been misunderstood for years.
In reality, they are your body’s preferred energy source, especially for:
• Workouts
• Brain function
• Daily activity
The focus is now on quality and balance, not restriction.

🥑 Fats Are Essential
Healthy fats are no longer something to avoid.
They support:
✔️ Hormones
✔️ Brain health
✔️ Nutrient absorption
✔️ Satiety
Think: avocados, olive oil, nuts, seeds.

🌿 What This Means for You
The “new” approach to nutrition is much more aligned with long-term health:
• No extreme restriction
• No cutting out entire food groups
• No all-or-nothing thinking

Instead, it’s about building balanced, sustainable habits that support your body over time.

Nutrition doesn’t need to be complicated.

When you focus on balance, consistency, and fueling your body well, everything starts to work together. 💛

📊 Breaking Down My InBody Scan: Body Fat Percentage PART TWOI recently did an InBody body composition scan, which measur...
04/13/2026

📊 Breaking Down My InBody Scan: Body Fat Percentage PART TWO

I recently did an InBody body composition scan, which measures much more than just weight. It looks at muscle mass, body fat, hydration, and where those things are distributed throughout the body.

One number people often focus on is body fat percentage.
My scan showed a body fat percentage of 28.6%.

For women, general reference ranges often look like this:
• Essential fat: ~10–13%
• Athletic: ~14–20%
• Fitness: ~21–24%
• General healthy range: ~25–31%
So 28.6% sits within a healthy range. Context matters though, because body fat percentage alone doesn’t tell the whole story.

My scan also showed:
✔️ Strong skeletal muscle mass
✔️ Balanced muscle in my arms and legs
✔️ Healthy hydration levels
✔️ Visceral fat still within a healthy range

One thing the scan highlighted is that my core/trunk area is my lowest relative strength area compared to my legs and arms. That makes sense for a few reasons.
My body has been through a lot over the years:
• Pregnancy and childbirth
• Abdominal surgery
• And a miscarriage last fall

Because of that, my training shifted into a slower gear for a while as I focused on healing and recovery.

Right now my focus is on rebuilding gradually, prioritizing:
✨ Deep core strength
✨ Pelvic stability
✨ Breath and pressure control
✨ Strength from the center of the body outward

Fitness isn’t a straight line. Life events, health, and healing all shape the process.

Instead of chasing numbers, I like to use tools like this scan as information. It helps guide what my body needs more support with right now.

And for me, the priority moving forward is simple:
Continue building strength, especially through the core, while respecting the pace of recovery. 💛

Your body tells a story. The goal isn’t to criticize it — it’s to listen and support it.

🌍 World Health Day 🌿Health isn’t just something you chase when things go wrong. It’s something you build, layer by layer...
04/07/2026

🌍 World Health Day 🌿

Health isn’t just something you chase when things go wrong. It’s something you build, layer by layer, choice by choice, every single day.

As a massage therapist and online coach, I see this from both sides. The tight shoulders from stress, the stiff hips from sitting too long, the bodies asking quietly (and sometimes loudly) for a little more care.

Real health isn’t just workouts or “eating clean.” It’s how you move, how you recover, how you manage stress, and how you listen to your body before it starts shouting.

That’s why I focus on:
✨ Mobility that keeps your body moving freely
✨ Strength that supports longevity
✨ Recovery that actually restores you
✨ And training that meets you where you’re at

Whether you’re coming in for a massage or following along with my online programs, the goal is the same: helping you feel better in your body—not just today, but long-term.

Today is a great reminder to check in with yourself:
How are you really feeling?
What does your body need more of right now?
Start there. Small steps add up.
Here’s to moving better, feeling better, and living better. 💙💛

🌿 Massage Is More Than Muscle Work — It’s Nervous System CareMany people think massage is just about working on tight mu...
04/06/2026

🌿 Massage Is More Than Muscle Work — It’s Nervous System Care

Many people think massage is just about working on tight muscles or “pushing on knots.” But the truth is, massage therapy goes much deeper than that.

Massage is a powerful way to support and calm the nervous system.

When the body is under constant stress, the nervous system can stay stuck in a fight-or-flight state. This can show up as muscle tension, headaches, poor sleep, fatigue, and a general feeling of being “on edge.”

Through intentional touch and therapeutic techniques, massage helps signal to the body that it’s safe to slow down.

This can help:
✨ Reduce stress hormones
✨ Improve sleep
✨ Lower muscle guarding and tension
✨ Improve circulation
✨ Support recovery and healing

The goal isn’t just to push on the body — it’s to help the body shift into a rest-and-repair state, where real healing and recovery can take place.
Massage therapy is not simply relaxation.
It’s support for the entire system that keeps your body functioning.
Your nervous system deserves care, too. 💛

🍽️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. 💛

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. 🌿💛

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

💪 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.

💪 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."

Address

1015 W Main Street
Sac City, IA
40483

Opening Hours

Tuesday 8am - 4pm
Thursday 8am - 4pm

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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)