Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
Sun & Swell Foods healthy recipes
Wellness
Published Tuesday Feb 12, 2019 by Sun & Swell Foods

Satisfy Your Sweet Tooth With These 2 Guilt-Free Recipes

Organizer Prefix
Partnership with
Organizer Name
Sun & Swell Foods
Nutrition
Food
Recipes

Are candy boxes and gooey desserts haunting your healthy eating routine? If you’re looking to indulge in a sweet treat but don’t want all that extra sugar from the store, we’ve got two tasty recipes from Sun & Swell Foods that will satisfy your sweet tooth!


peanut butter cups healthy recipe

Chocolate and almonds—what could be better a better combo? If you’re looking for an easy-to-make sweet and savory dessert, this is your *tasty* answer.

 
Inside-Out Almond Butter Cups
Ingredients

1 ½ cups of almond butter
½ cup of coconut oil (melted)
¼ cup of raw honey (optional for added sweetness)
Chocolate filling of choice (we use our Double Cacao Clean Cookies)

Directions

- In a mixing bowl, stir together almond butter, coconut oil, and honey (optional) until smooth.
- Pour half of the mixture into the bottom layer of a dozen paper baking cups. Place in freezer until firm, roughly 15 minutes.
- Remove from freezer, and pour filling of choice (we used Double Cacao Clean Cookies!) to fill the cups three-quarters full; -cover with remaining mixture.
- Place back into the freezer until solid. Enjoy!

healthy recipes Sun & Swell Foods

 

With just three ingredients, this decadent treat will tantalize every taste bud. Plus, you can easily customize this recipe by adding in the toppings you love. 

Tasty Truffles
Ingredients

- 175g (6 ounces) pitted dates
- 175g (6 ounces) almond meal
- 2 tablespoons cacao powder
- Toppings of your choice - our favorites are cacao, espresso, pistachio, and shredded coconut

Directions

- Fill mixing bowl with lukewarm water and soak dates for about one hour or until soft. Drain water.
- Add dates to food processor and process until dates are finely chopped. Mix in almond meal and cacao and pulse until a doughy consistency is achieved. 
- On parchment paper, roll into truffle sized balls then coat with the desired topping of your choice. Store in airtight container and enjoy!

 

Featuring clean and simple snacks, Sun & Swell Foods offers 100% vegan and organic treats that you can take wherever you go! 

Sun & Swell Foods
Written by
Sun & Swell Foods
Contributor
About the author
Sun & Swell Foods offers a variety of grab-and-go snacks made from clean, whole food ingredients without any added sugars, preservatives, or chemicals. Our simple and tasty recipes make it easy to reach for a healthy option – whether you are in the mood for something sweet, salty or savory!
I chose to 'swerk' inside
Fitness
Published Wednesday Nov 04, 2020 by Sara Lesher

So, I Tried an Online Twerk Fitness Class...

Fitness
Dance

Have you ever come across a fitness class on Instagram and thought, that looks so fun, only to scroll on by knowing you’d never in a million years actually sign up for it? Because, same.  
For me, it’s always been dance. Pole dancing, twerking, salsa, ballet, Zumba... I don’t even think twice about booking. There is no way in hell I’m heading into a studio with a bunch of strangers and attempting to follow along to some moves I’ve never tried before.  

...and then there was COVID.  

When studios everywhere started to shut down, virtual fitness started to blow up—and all of the sudden, I had the opportunity to try basically anything without leaving my house (or feeling at all embarrassed). It was a silver lining and a kick in the ass all wrapped into one.  


Finding a Virtual Dance Class 

I started small, doing the classes I was most comfortable with. Once I had perfected my online yoga routine, I needed a little more oomph, so, I stepped it up to HIIT. I was proud of myself for getting back into the swing of things after a long the-world-is-ending-so-I-don't-need-to-work-out break. But still, I hadn’t fully gotten out of my comfort zone. I had taken in-person yoga and HIIT classes before, so even though I had tried out some new studios online, I had a general idea of what to expect.  

Then, my coworkers told me about Rachel Vickhouse and MVP Dance Fit. Rachel and some other badass, beautiful ladies coined the phrase “Lift Your Booty, Love Your Body ™,” and that’s what MVP Dance Fit is all about. They told me this studio offered twerk fitness classes, and that right now, they’re not only offering virtual, but they’re giving one free class to all newbies, too. 
I was curious.  


Sweat + Work + Twerk = Swerk 

Without really looking into it much further, I trusted my coworkers and signed up for the signature “Swerk” class (Sweat, Work, Twerk) to take after work one day.  

Or so I thought...  

My first mistake was not checking the time zone before booking. I thought I was signing up for a class at 5:30 PM, but turns out, the studio is in Ohio. Seeing that I live in California, my timing was all off. Luckily, I realized my mistake when I received the link to join the class in my inbox, and I had time to get ready to twerk in the middle of my workday (whoops).  

I usually exercise out on my deck, but there was no way I was going to give my neighbors a free show (although I’m sure it would’ve spiced up their Monday). So, there I was—at 2:30 PM on a Monday afternoon, dragging my coffee table to the side, shutting my blinds and curtains, filling up my water bottle, and getting ready to dance like no one was watching. 


Here’s what it was like to Swerk 

When I logged on, I saw lots of faces on the screen. One woman was dancing while doing her laundry, another was rocking to the beat in her living room, and another had a prime weight room setup I was pretty jealous of. About half of the participants had their cameras turned on and were starting to warm up (AKA dance around) to the Drake song that was playing, while the other half kept their videos off. Because these women looked like seasoned pros, and I was a total newbie, I opted to keep mine off. (Yes, this is 100% an excuse. I know you see right through me.)  

Then, Rachel herself appeared onscreen with French braids and bright pink lipstick. I’ve never seen someone with more energy—I swear, I think she was drinking Diet Coke out of her tumbler, but I can’t be sure. She let everyone know there were a bunch of first-timers in class, and they’d all have to show us how it’s done (no pressure). She asked if anyone had any song requests, and the chat started popping off.  

After that, there was no messing around. The first song started playing, and she got right to it. Right about now, I was so glad I had my camera off because I must’ve looked ridiculous. She was moving so fast, and I was stumbling trying to keep up.  

She went from sliding left to right, to dropping low, to lifting a leg and landing in a squat, to hands-on-the-floor-ass-in-the-air, all in the span of a song. 

But after just a few minutes, I started getting the hang of it. The choreography repeated, with different moves for different parts of the song, and once I figured them out, I was able to keep up.  
As soon as I got the hang of song #1, we were onto the next. And I love a challenge, so I was ready. Throughout class, we switched from more cardio-intensive songs to leg-focused dances involving squats and lunges. Halfway through, I was sweating. I couldn’t believe how much fun I was having, while also getting such a good workout at the same time.  


Here’s a peek at what it looked like.

At the end, I was so proud of myself for getting out of my comfort zone, and I definitely felt the high of a great workout on a day when I was feeling some serious Monday energy (or lack of energy) beforehand. I’m so thankful virtual was an option, because, without it, I don’t know if I ever would’ve tried a class like this. 

During class, I knew I’d end up being sore, and over the next few days, I proved myself right. The next morning, I stood up out of bed and I felt it in my quads and glutes. Thinking I’d be good by the weekend, I planned an eight-mile hike for Saturday morning with some friends. I was so sore I thought they were going to have to leave me on the mountain. Thanks, Rachel. 


Here’s what I wish I knew going in... 

1.    Check the time zone. 


Luckily, I figured it out just in time, but if I didn’t check my email, I easily could’ve missed my class. The beauty of online fitness classes is you can book them at studios all over the world. But, with that, comes time differences. Whenever you’re booking a virtual class, make sure you check the time zone and figure out where the studio is located, so you don’t have to ditch your afternoon meetings. (Unless that’s what you’re going for. Then, more power to you.) 

2.    Wear shoes. 


This might seem obvious, but to me, it wasn’t. When I was getting ready to start class, I wasn’t sure if I needed to wear shoes or if I should have a yoga mat, towel, or weights ready. I wasn’t really sure of anything, to be honest. So, after I made some space in my living room, I looked up MVP Dance Fit on Instagram to see if I could find some answers. From the looks of it, no equipment was necessary, and shoes were probably a good idea. So, if you’re reading this, I hope I saved you some trouble. All you need is some shoes and a little bit of space. 

3.    Know that no one’s watching you.  


Camera or not, no one can really see what you’re doing. And no one cares. I started off the class in gallery mode so I could see everyone, but to follow along with Rachel’s movements, I had to have her on full screen, and I couldn’t pay attention to anyone else in class. Having the camera on just gives everyone the sense that you’re in class together, just like you would be in person. So, maybe next time, I’ll toughen up and leave it on.  

4.    Maybe have some caffeine.  


Should I be encouraging that? I don’t know. But man, that girl had a lot of energy. And dancing takes a lot out of you. About halfway through, when I started getting tired, I wished I’d had something caffeinated before to get me through. But maybe that’s just me. The good music and Rachel’s encouragement definitely got me going, and I had a lot of fun with it. 

5.    Try it with friends. 


Distracting or helpful? I’m not sure. But I do know it would’ve been so fun to have seen all my friends dancing around in little boxes on the screen from their respective houses. And since the first class is free, it probably wouldn’t have been too hard to convince them. So, if you’re planning on trying it out, get some friends to join! I’m sure it’ll be fun to talk about after. 
 
I’d recommend this class to anyone who likes hip-hop and wants to spice up their routine. If you’ve thought about trying a twerk fitness class, just do it already. There are literally no more excuses (coming from someone who would literally never set foot in a dance studio for real).  

Maybe pole dancing is more up your alley, or maybe you’ve never tried a HIIT class before. Whatever it is, just know that it's the perfect time to get over your exercise embarrassment and try something new. 
 

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s marketing content associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).