Total BodyWorks LLC

06/18/2026

REMINDER!
👔 Father's Day Gift Certificates

Give Dad the Gift of Feeling His Best This Father's Day

Dads spend so much of their time taking care of everyone else.

This Father's Day, give him something that supports his health, recovery, and well-being.

💆‍♂️ A massage gift certificate is more than a gift.
It's:
✔️ Stress relief
✔️ Recovery from work, workouts, and everyday life
✔️ Relief from muscle tension and aches
✔️ Time to relax and recharge

Whether he's active, hardworking, constantly on the go, or simply overdue for some self-care, massage is a gift he'll truly appreciate.

🎁 Gift certificates are available:
At this link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs
• At the studio
• By mail
• Or digitally via email for easy printing

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

This Father's Day, skip the tie and give the gift of health, recovery, and relaxation. 💙

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

06/15/2026

👔 Father's Day Gift Certificates

Give Dad the Gift of Feeling His Best This Father's Day

Dads spend so much of their time taking care of everyone else.

This Father's Day, give him something that supports his health, recovery, and well-being.

💆‍♂️ A massage gift certificate is more than a gift.
It's:
✔️ Stress relief
✔️ Recovery from work, workouts, and everyday life
✔️ Relief from muscle tension and aches
✔️ Time to relax and recharge

Whether he's active, hardworking, constantly on the go, or simply overdue for some self-care, massage is a gift he'll truly appreciate.

🎁 Gift certificates are available:
At this link: https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs
• At the studio
• By mail
• Or digitally via email for easy printing

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

This Father's Day, skip the tie and give the gift of health, recovery, and relaxation. 💙

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

06/11/2026

🌿 Recovery Is a Skill

Recovery Is a Skill, Not Just a Break

Many people are great at pushing themselves.
Working harder.
Training harder.
Doing more.

But recovery?
That's a skill that often gets overlooked.

Recovery isn't something that happens by accident. It's something we intentionally practice.

Recovery can look like:
💤 Prioritizing sleep
💧 Staying hydrated
🥗 Eating enough to fuel your body
💆‍♀️ Getting massage therapy
🚶‍♀️ Taking a walk
🧘‍♀️ Managing stress
💪 Scheduling rest days

The truth is, your body doesn't get stronger during the workout.
It gets stronger when it has the opportunity to recover from the workout.
The same applies to life.

Growth requires periods of challenge and periods of restoration.

If you've been feeling tired, sore, or stuck lately, ask yourself:
Am I training hard enough... or am I recovering well enough?
Sometimes the missing piece isn't more effort.
It's more recovery. 💛

06/08/2026

📱 Neck & Shoulder Reset “Movement Snack” 📱

If your shoulders have slowly migrated toward your ears this week, this one’s for you. 😅

Try this quick reset:
✨ Shoulder rolls x10
✨ Chin tucks x10
✨ Doorway chest stretch for 30 seconds
✨ Neck side stretch each side

Takes less than 5 minutes, but your body will notice the difference.

Most of us don’t need more intensity. We need more moments of movement throughout the day.

Your body loves consistency more than occasional heroic efforts. 💚

05/28/2026

⚡ Easy Protein-Focused Snack Ideas ⚡

Busy schedules make it easy to grab whatever’s convenient… and then wonder why energy crashes hit like a falling piano by 3pm. 🎹💥

Having a few simple protein-focused snacks on hand can help with:
✔ Energy
✔ Recovery
✔ Muscle support
✔ Staying fuller longer
✔ Less mindless snacking

Here are a few easy favorites:
🥚 Hard boiled eggs
🍎 Apple + almond butter
🥩 Turkey roll-ups
🧃 Protein shake or smoothie
🫐 Greek yogurt + berries
🧀 Cottage cheese + fruit
🥜 Trail mix with nuts/seeds
🍗 Leftover chicken (don’t underestimate the power of leftovers 😄)
🫛 Roasted chickpeas or edamame
🥒 Veggies + hummus

The goal doesn’t have to be perfection. Sometimes wellness just looks like making the easier choice a little more nourishing.

Tiny habits. Big difference. 💪

What’s your go-to protein snack lately?

05/25/2026

🌿 Hip Mobility “Movement Snack” 🌿

Sitting all day can leave your hips feeling like rusty door hinges by evening. 🚪😅

Try this quick mobility flow:
✨ Cat/cow x8
✨ Hip flexor stretch 30 sec each side
✨ Figure 4 stretch 30 sec each side
✨ Deep squat hold

Just a few minutes of movement can help your body feel less stiff and more supported.

Your body doesn’t always need a full workout. Sometimes it just needs a little reminder that it was designed to move.
Small resets count too. 💪

05/18/2026

💚 May is Mental Health Awareness Month 💚

We talk a lot about taking care of our bodies, but our mental health deserves just as much attention.

Stress, overwhelm, burnout, anxiety… they don’t just live in the mind. They often show up in the body too.
Tight shoulders.
Tension headaches.
Clenched jaws.
Trouble sleeping.
Feeling exhausted even after resting.

As a massage therapist and coach, I see every day how connected our physical and mental health really are.

Sometimes self-care looks like:
✨ Going for a walk
✨ Asking for help
✨ Taking a rest day
✨ Drinking more water
✨ Moving your body gently
✨ Booking the massage
✨ Saying “no” without guilt
✨ Taking 10 quiet minutes for yourself

You do not have to “earn” rest!

Recovery is part of health too.

This month, let this be your reminder to check in with yourself with the same kindness you give everyone else. Your body and mind are on the same team. 💚

05/14/2026

🌷 Yard Work & Garden Recovery Reset 🌷

If you have been like me, there has been a lot of time outside working in the yard and/or preparing your garden for the summer season.

Spring cleanup season is basically a surprise workout nobody trained for. 😅

If your low back, hips, or shoulders are feeling it after yard work or gardening, try this:
✨ Child’s pose
✨ Hip flexor stretch
✨ Thoracic rotations
✨ Gentle hamstring stretch
✨ Deep breathing for 1 minute

Recovery matters just as much as movement.

Your body keeps score of all the bending, lifting, twisting, and hauling. Give it a few minutes of care afterward and future-you will be very grateful. 🌿

05/12/2026

🌿 How to Support Your Body During Busy Spring Schedules 🌿

Spring has a way of filling the calendar fast.

Sports, school events, travel, longer days, projects, and shifting routines can make life feel nonstop this time of year.

When schedules get hectic, health habits are usually the first thing people abandon. But this is often when your body needs support the most.

Instead of trying to do everything perfectly, focus on a few basics that help keep you grounded:
💧 Stay hydrated
Warmer weather and busier days increase your body’s needs more than you think.
🥗 Keep meals simple and balanced
Not every meal needs to be elaborate. Prioritize protein, fruits/vegetables, and easy staple meals you can rely on.
💪 Short workouts still count
You do not need 90 perfect minutes. Consistent movement matters more than perfection.
😴 Protect your sleep when possible
Recovery becomes even more important during stressful seasons.
🌿 Create small moments of recovery
Stretching, walking outside, massage therapy, deep breathing, or even slowing down for a few minutes helps regulate the nervous system.
📅 Adjust expectations
Some seasons are about maintenance, not maximum progress. That’s normal and healthy.

Your health doesn’t have to disappear during busy seasons. Sometimes success looks like simplifying, staying consistent with the basics, and supporting your body through the chaos instead of fighting against it.

Spring schedules may be busy — but your health still deserves a place in the calendar too. 💛

05/08/2026

Mother’s Day is on Sunday!

Get those mamas something they really want.. a massage!

Purchase your own at this link:

https://squareup.com/gift/8KWDG41CM1101/order?external_source=postoffice-egift-widget&external_token=bLf0RLPkaKV2rjUs

Happy Mother’s Day to all you mamas out there!

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