Total BodyWorks LLC

02/24/2026

💻✨ 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, time, 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. Let’s build strength, energy, and confidence together. 💪

👉 Send me a message today to get started!

02/17/2026

Signs Your Body Is Asking for Recovery

Your body is always communicating — we just don’t always listen.

Here are a few signs it might be asking for more recovery:
• You feel stiff or tight no matter how much you stretch
• Workouts feel harder than usual
• Sleep feels restless or unrefreshing
• You’re sore longer than normal
• Your energy or motivation is low
• You feel “on edge” or constantly tense

Recovery doesn’t always mean stopping.

Sometimes it means slowing down, getting bodywork, prioritizing sleep, hydrating, or giving your nervous system a chance to reset.

Listening early can save you a lot of discomfort later.

02/13/2026

Need a last minute Valentine’s Day gift for your loved one? 💌

Forget the flowers…

The best gift is the gift of relaxation! 💆🏼‍♀️

Purchase a gift certificate for a massage at this safe link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs

Have a happy and healthy Valentine’s Day 💘

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

02/12/2026

Stress Relief Isn’t Optional. It’s Essential.

Did you know that up to 80% of doctor visits are linked to stress in some form?

Stress may not always show up as “stress.” It often disguises itself as headaches, digestive issues, muscle tension, poor sleep, fatigue, or chronic pain.

The good news? Small, intentional stress-relieving practices can make a big difference in how your body feels and functions.

✨ Simple stress-relieving activities that truly support your nervous system:
🚶🏼‍♀️Walking outside (especially without your phone)
💪🏼Strength training or gentle movement to release built-up tension
💨Deep breathing or a few minutes of stillness and prayer
💆🏼‍♀️Massage therapy to calm the nervous system and reduce muscle guarding
🙆🏾‍♀️Stretching or mobility work to signal safety to your body
💤Prioritizing sleep and consistent routines
🫜Nourishing meals that support blood sugar and energy
📖Enjoying your favorite book or audiobook
🗣️Enjoying intentional time spent with loved ones or talking to a therapist

Stress isn’t just mental. It’s physical. And your body keeps the score.

Caring for your stress levels isn’t a luxury. It’s a form of preventative care that supports long-term health, resilience, and vitality.

What’s one small thing you can do today to support your nervous system? 💛

02/09/2026

💘 This Valentine’s Day, Give the Gift of Care 💘

Flowers fade. Chocolates disappear.

But the gift of massage lingers.

A massage is a thoughtful way to say I love you, I appreciate you, and you deserve to feel good in your body. It’s a gift of relaxation, recovery, and intentional care — something we could all use a little more of.

💆‍♀️ Total BodyWorks gift certificates are available and easy to purchase:
• Pick one up at the studio
• Have one mailed or emailed to you
• Or purchase your own safely at this link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs

📱 Call or text 712-887-0126 to purchase.

This Valentine’s Day, skip the ordinary and give a gift that supports health, relaxation, and feeling cared for — inside and out. 💕

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

02/05/2026

🏋️‍♀️ Have a Rec Center Membership… But Not Sure Where to Start?

You’re not alone.

Many people have access to great equipment and a gym membership — but still feel unsure what exercises to do, how to structure workouts, or how to make real progress safely and effectively.

That’s where coaching comes in.

Through online coaching services at Total BodyWorks, she creates personalized training programs designed specifically for you — using the equipment available right here at the rec center.

This means:
✔️ Walking into the gym with a clear plan
✔️ Knowing exactly what to do and why
✔️ Building strength safely and progressively
✔️ Supporting your body with proper recovery and structure
✔️ Having guidance, accountability, and support along the way

No more guessing. No more wandering. No more starting and stopping.

Just a clear, sustainable plan that helps you build strength, confidence, and long-term health.

Whether you're brand new, returning after time away, or ready to take your training to the next level — Justina is here to help guide you.

📱 Call or text 712-887-0126 to learn more about coaching or get started.

Your membership gives you access. Coaching gives you direction. 💪

02/05/2026

❄️Stay hydrated this winter!

Cold weather often makes us feel less thirsty, but your body still needs plenty of fluids to function, recover, and perform well — especially if you’re working out.

Here are a few simple ways to stay hydrated during the colder months:
💧 Start your morning with a full glass of water.
Hydration first thing sets the tone for your day.
🔥 Drink warm fluids.
Herbal tea, warm lemon water, or broth count toward hydration and feel extra soothing in winter.
🏋️‍♀️ Don’t skip water during workouts.
You’re still losing fluid through sweat, even if it doesn’t feel like it!
🥤 Add electrolytes when needed.
If you’re active, lifting, or taking long walks, a low-sugar electrolyte mix can make a big difference.
🥣 Eat your hydration.
Foods like oranges, berries, cucumbers, and soups help you stay hydrated without forcing more water.
📱 Use a water bottle you actually like.
Make it convenient. If you enjoy it, you’ll drink more.

Remember: hydration affects your skin, energy, digestion, sleep, recovery, and overall wellness — so give your body what it needs all season long! ❄️💙

02/03/2026

✨ Meet the Coach ✨

Hi, I’m Justina — the coach behind Total BodyWorks LLC online personal training & health coaching.

For years, I worked hands-on with clients, helping them recover from tension, tightness, and injuries while gaining strength & mobility. Now, I have my expertise online to help more people improve their strength, mobility, & flexibility so they can move with confidence in workouts and daily life.

I help people build strength, improve their health, and create sustainable habits that support them through every season of life. My approach is rooted in the belief that wellness should add to your life, not overwhelm it.

I combine:
💪 Strength training for long-term health and resilience that is programmed to fit your time and lifestyle
🥗 Nutrition support that’s realistic and whole-food focused
😴 Recovery, mobility, and nervous system care
🧠 Education that helps you understand and trust your body

I coach the way I do because I’ve seen that extremes don’t last — but consistency, flexibility, and compassion do. Health isn’t about pushing harder all the time. It’s about learning when to challenge your body and when to support it.

As a coach and massage therapist, I look at the body as a whole. Movement, recovery, stress, sleep, and nutrition all work together — and when they’re aligned, progress feels more sustainable and empowering.

My goal is to help you feel strong, capable, and confident in your body — not just now, but for years to come.

Are you ready to start feeling your best? Call or message me to line up a free discovery call.

01/29/2026

Massage Is Not a Luxury. It’s Preventative Care.

Massage often gets framed as an indulgence.
A treat.
Something extra.

But in reality, massage is one of the most effective forms of preventative care we have.

Regular massage can help:
• Improve circulation
• Support mobility and flexibility
• Reduce muscle tension before it turns into pain
• Calm the nervous system
• Support better sleep and recovery

Waiting until pain forces you to stop isn’t prevention — it’s damage control.

Caring for your body before things break down is one of the most powerful forms of self-respect.

01/26/2026

Ever notice your body feels stiffer and tighter once the cold weather hits? You’re not imagining it.

Here’s why winter affects your muscles and joints:
❄️ Less movement
Colder days often mean fewer walks, less stretching, and more sitting — which leads to stiffness.
❄️ Cold temperatures
Cold causes muscles to tighten and blood flow to decrease, making everything feel less mobile.
❄️ Shorter daylight hours
Lower energy and mood can lead to reduced activity and slower recovery.
❄️ More stress on the nervous system
Holiday stress, disrupted routines, and lack of sunlight all contribute to tension held in the body.

What helps?
✔️ Gentle mobility and stretching
✔️ Regular strength training
✔️ Daily movement (even short walks)
✔️ Hydration (yes — even in winter!)
✔️ Massage therapy to release tension and improve circulation

Winter is a season to support your body, not push harder.

Move intentionally, recover well, and give your body what it needs to feel good. 🌿❄️

01/22/2026

Small Habits That Create Big Changes Over Time

Big results don’t come from big, dramatic changes.

They come from small habits done consistently.

It’s easy to underestimate the power of small actions — but over time, they add up in powerful ways.

Here are a few small habits that make a big impact:
💧 Drinking more water
🚶‍♀️ Walking daily or moving your body regularly
🥗 Prioritizing protein at meals
💪 Strength training a few times per week
😴 Going to bed a little earlier
🧘‍♀️ Taking moments to manage stress

None of these habits are flashy.

But practiced over weeks and months, they build strength, energy, resilience, and confidence.

Progress isn’t about doing everything at once.

It’s about doing the right things consistently.

Start small. Stay patient. Trust the process.

Those little habits are quietly building something big. 🌿💪

01/20/2026

Why Strength Training Is Non-Negotiable for Long-Term Health

Strength training isn’t just about lifting weights or changing how your body looks — it’s about building a body that supports you for life.

As we age, we naturally lose muscle mass, bone density, and strength if we don’t actively work to maintain them. Strength training helps slow — and even reverse — that process.

Here’s why it matters long term:
💪 Preserves muscle and strength
Muscle supports metabolism, balance, and everyday movement.
🦴 Builds and protects bone density
Especially important for women as we age.
🧍‍♀️ Supports joint health and injury prevention
Strong muscles stabilize joints and reduce aches and pains.
🔥 Improves metabolism and energy
More muscle means better energy use and resilience.
🧠 Supports mental health and confidence
Strength training boosts mood, reduces stress, and builds self-trust.
🏃‍♀️ Helps you move well through every stage of life
From carrying groceries to keeping up with kids to staying independent later on.

Strength training isn’t about pushing your limits every session — it’s about training smart, consistently, and with intention.

When done correctly, it should make your life feel easier, not harder.

If long-term health, mobility, and confidence matter to you, strength training isn’t optional — it’s essential. 💛💪