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

Total BodyWorks LLC

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Sac City, IA
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: $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.

10/28/2026

I have another 10:00 opening tomorrow morning! 10/29
Message me or send a text 712-887-0126 if you'd like to take it.

This is currently my LAST opening left until I am on maternity leave end of this year🙈🤯 so if you've been wanting in for a treatment, hop on this opening!

10/26/2026

🎃 Balancing Nutrition During Halloween Activities

Halloween season can be SO much fun. 🎃👻 Between pumpkin carving, school parties, trick-or-treating, hayrides, bonfires, and all the Halloween treats, there are plenty of opportunities to enjoy food outside of your usual routine.
And that's okay!

Healthy eating doesn't mean you have to avoid the candy bowl.

Instead of trying to "be good" all day so you can eat more candy later, try keeping some balance in the day:
🥗 Eat regular meals.
Don't skip lunch or dinner to "save calories" for Halloween treats. Going into an activity overly hungry can make it much harder to feel satisfied.
💪 Include protein and fiber.
Meals with protein, fruits or vegetables, whole grains, and healthy fats can help keep you nourished and satisfied.
🍫 Enjoy the treats you actually want.
You don't need to eat every piece of candy simply because it's there. Pick the ones you really enjoy and eat them without guilt.
💧 Keep drinking water.
It's easy to get caught up in activities and forget about hydration.
🎃 Remember that one night doesn't define your health.
Your overall habits matter much more than a handful of fun foods at a Halloween party.

And perhaps most importantly...
Food doesn't need to be earned.
You don't need to squeeze in an extra workout because you ate candy. You don't need to "make up for it" the next day. You simply return to your normal routine.

Halloween can include nutrition AND fun. 🧡
That's what balance looks like.

10/21/2026

I have a 10:00 opening tomorrow morning!
Message me or send a text 712-887-0126 if you'd like to take it.

I only have about 3 openings left until I am on maternity leave end of this year🙈🤯 so if you've been wanting in for a treatment, hop on this opening!

10/20/2026

Why Do Your Shoulders Live Next to Your Ears When You're Stressed?

Ever notice that when you're stressed, your shoulders somehow end up practically touching your ears? 😅

You're not imagining it.
When we experience stress, our nervous system can shift into a more alert, protective state. One of the ways the body responds is by increasing muscle tension, particularly around areas like the neck, shoulders, and upper back.

You might notice yourself:
• Raising your shoulders without realizing it
• Clenching your jaw
• Tightening your neck
• Taking shallower breaths
• Sitting more rigidly
• Feeling like your upper back is constantly "on"

And here's the tricky part...
The longer it happens, the more normal it can start to feel.
You may not even realize you're holding tension until someone says, "Relax your shoulders," and you suddenly notice just how high they've been sitting. 🙃

Stress isn't always something you feel emotionally. Sometimes your body is communicating it first.

A few simple things that can help:
🌿 Take a few slow, intentional breaths
🌿 Let your shoulders drop away from your ears
🌿 Unclench your jaw
🌿 Move your neck and upper back throughout the day
🌿 Take breaks from prolonged sitting
🌿 Give your body opportunities to actually relax

And yes, this is one of the things I notice all the time as a massage therapist.
Sometimes the goal isn't simply to find the "tight muscle."
It's to help you notice the pattern your body has been living in.
Your shoulders don't have to be earrings. 😉💆‍♀️

10/13/2026

Why Do You Feel Tired After a Massage?

"Why am I so tired after my massage?"

It's a question I hear pretty often.

And while everyone's response to massage is different, feeling relaxed or sleepy afterward isn't unusual.

During a massage, you're intentionally stepping away from the constant stimulation of everyday life. You're lying still, breathing, slowing down, and giving your body an opportunity to relax.

For some people, that can leave them feeling:
😴 Sleepy
🌿 Calm
💤 Ready for a nap
🧘‍♀️ Mentally quieter
💧 A little sluggish or "mellow"

Sometimes you don't realize how much tension you've been carrying until you finally stop carrying it.
Think about how you feel after being "on" all day and finally getting to sit down. Your body may essentially say, Okay... we're safe to slow down now.

Massage can also be physically demanding for the tissues being worked on, especially when areas have been tense or you're receiving deeper pressure.

That doesn't mean you should feel exhausted after every massage, though. And more pressure isn't automatically better.
Your response can depend on the type of massage, pressure used, how you're feeling going into the session, hydration, sleep, stress levels, and plenty of other individual factors.

So if your post-massage plan is to go home, drink some water, eat something nourishing, and curl up on the couch... I'm not going to argue with that. 😌
Sometimes your body doesn't need more productivity.
Sometimes it needs a little space to come down from being "on." 💛

**And as always, if you experience unusual, severe, or persistent symptoms after a massage, that's something to discuss with your healthcare provider.**

10/06/2026

🥑 What I Mean When I Say “Eat More Whole Foods”

When I tell my clients to eat more whole foods, I’m not telling them they need to eat perfectly, eliminate processed foods, or spend three hours meal-prepping every Sunday.

I mean let the foods that provide the most nutritional value make up more of your everyday diet.

Think:
🥦 Vegetables
🍓 Fruits
🥔 Potatoes and other minimally processed carbohydrates
🌾 Whole grains
🥩 Meat, poultry & fish
🥚 Eggs
🫘 Beans & legumes
🥑 Avocados
🥜 Nuts & seeds

These foods provide things like protein, fiber, vitamins, minerals, healthy fats, and carbohydrates that fuel your body.

But here's the important part:
Whole foods don't have to mean “all foods must be whole foods.”

There is absolutely room for:
🍞 Bread
🥣 Cereal
🍝 Pasta
🥫 Convenient foods
🍫 Treats
🍕 Pizza
🍿 Snacks

Food doesn't have to be labeled “clean” or “bad.”

Instead of asking, “Is this food healthy or unhealthy?” I encourage my clients to ask:
“What can I add to this meal to make it more nourishing?”

Maybe it's adding berries to your breakfast.
Adding vegetables to your dinner.
Adding protein to your snack.
Choosing a baked potato instead of always reaching for highly processed sides.
Or simply keeping a few easy whole-food staples on hand so healthy choices are convenient when life gets busy.

This is what sustainable nutrition looks like to me:
More nourishment. Less restriction.

We're not trying to eat perfectly.

We're building eating habits that support strength, energy, recovery, and long-term health while still allowing food to be enjoyable and realistic.

Because healthy eating should be something you can actually live with. 🌿💪🥗

10/01/2026

🌿 The Peaks & Valleys of Healthy Living

I think sometimes we get the idea that if we're serious about our health and fitness, we should be able to stay consistent all the time.

Perfect workouts.
Perfect nutrition.
Perfect sleep.
Perfect routines.

But real life doesn't work that way.
Health has peaks and valleys.
And I've been reminded of that quite a bit lately.

I'm currently pregnant, I've taken a couple of vacations, and I'm also navigating an incredibly painful season of grief after losing my nephew.

My training doesn't look exactly like it did before.

My routines aren't always consistent.

Some days I have the energy to move and train. Other days, my body or my heart needs something completely different.

And I'm learning to be okay with that.

There are seasons where we build.
There are seasons where we push.
There are seasons where we maintain.

And there are seasons where simply taking care of ourselves and getting through the day is enough.

That doesn't mean you've lost your progress.
It doesn't mean you have to start over.
It doesn't mean you've failed.

It means you're living a life.

And sometimes healthy living means adapting to what's happening around you instead of trying to force your body and mind into the routine you had six months ago.

Right now, I'm focusing on what supports me in this season:
🤰 Moving my body in ways that feel appropriate
💪 Maintaining strength where I can
🥗 Nourishing myself without chasing perfection
😴 Prioritizing rest and recovery
🌿 Giving myself space to grieve
❤️ Allowing my body and heart to have their own timeline

Eventually, the valley changes.
Energy returns.
Routines evolve.
Strength rebuilds.
New seasons begin.

And when you're ready, you start climbing again.

You don't have to be at your peak all the time to be making progress.

Sometimes the healthiest thing you can do is meet yourself exactly where you are and give yourself permission to be there.

That's still health.
That's still progress.
And that's still worth celebrating. ❤️🌿

09/06/2026

Hi TBW family.
I will be out of the studio this week. I will still be slow to respond to any messages.
Thanks for all your understanding and kind words in regards to the loss of my nephew.
Hold those you love tight. 💙

09/03/2026

Due to a death in the family, I will be out of the studio today. I'll be slower to reply to messages. Thank you all for your understanding.

08/31/2026

What If the Goal Isn't to Change Your Body, But to Build a Body You Can Rely On?

We live in a world that constantly tells us our bodies need to be smaller, leaner, younger, or somehow better.

But what if we changed the question?

Instead of asking:
“How can I change my body?”

What if we asked:
“How can I build a body I can rely on?”

A body that can...
🏋️‍♀️ Lift your kids
🛒 Carry the groceries
🥾 Hike with your family
🧳 Handle travel and busy days
💪 Build and maintain strength as you age
🧘‍♀️ Move with confidence and less fear
😴 Recover from the demands of everyday life
🌿 Support you through different seasons of life

That's a very different goal.

And it's one I believe in deeply as a coach.

Strength training isn't just about how your muscles look. It's about what your body allows you to do.

Nutrition isn't about earning food or shrinking yourself. It's about fueling your body so it can perform, recover, and thrive.

Recovery isn't something you earn after working hard enough. It's part of building a body that can continue showing up for you.

And progress isn't always visible in the mirror.

Sometimes progress is realizing:
“I can do things today that I couldn't do a year ago.”

That's the kind of health I want to help my clients build.

Not a body that simply looks strong.

A body that is strong, capable, resilient, and supported for the long haul. 🌿💪

Let's focus less on changing your body and more on building one you can count on.

Address

1015 W Main Street
Sac City, IA
40483

Opening Hours

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

Website

http://tbwmassagetherapy.massageplanet.com/

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