FAQ

Answers to all of your Sweat & Heal questions! Have others? Shoot us an email below!

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  • Yes! Especially our dance fitness workouts, which you can absolutely make your own –  you go as hard as you want to… or choose to do a cute little two-step when you only have 30% to give! Both are okay - both count! As long as you’re moving your body, that’s what we care most about! Outside of dance fitness, we have quick 15-30 minute workouts that vary in style and intensity, meant to meet a variety of needs! We've got you covered! 

  • Absolutely not! We think about dance fitness as “fitness, but to a beat..” Our tracks feature the same exercises your trainer would give you in a gym, but to songs you know and love! The other important thing to note is that you can make Dance Fitness your own! That means you can do the full range of motion for each movement OR go light and build up to it.. Even if you completely freestyle… Guess what? YOU MOVED YOUR BODY… And that’s a win! 

  • Yes! We’ve had SO many pregnant Queens join us up until their 9th month of pregnancy both in person and virtually, who even correlated their pregnancy being smoother than previous pregnancies due to working out throughout! 

    • Given the fun nature of dance fitness and the length of the workouts being sustainable, this can be an incredible way to stay active during pregnancy from the comfort of your own home –  helping to build strength, while easing tension. 

    • It’s worth noting however, that every pregnancy is DIFFERENT! Always consult your doctor, listen to your body and modify movements as needed.

      Legal Disclaimer: Please consult your doctor before starting this or any other exercise program, especially if you are pregnant, to ensure it is safe for your specific needs.

  • Our workouts are 15-30 minutes each - intentionally! They’re meant to fit even the busiest schedule and make working out sustainable. We believe in consistency over intensity - small habits build over time! So we recommend our clients to either do 6, 15 minute workouts a week OR 3, 30 minute workouts a week! 15 minutes is only 1% of your day, and 30 minutes is only 2% of your day — you’re worth that and then some! 

  • Nope! 95% of the workouts on our on-demand library are bodyweight only! There are some dumbbell only workouts on our “legacy vault” and more are being added to our online membership workouts - but the dumbbells will be optional! Our goal is to make structured movement accessible for all - with or without equipment! 

  • Casting your workout videos is super easy! When you start a video, just tap the Cast button at the top of your screen. From there, you can use AirPlay to stream the workout to the device of your choice. Whether it’s your TV or another screen, you’ll have Holta right there with you, leading the way!

  • Not currently! LIVE Classes are coming in 2027! In the meantime, there will be exclusive pop-up LIVE Classes and Wellness Conversations for our members that will be announced 1-2 weeks in advance, so you can plan accordingly!   

  • Dance Fitness, Full Body HIIT, Core, Low-impact Legs & Glutes, Upper-body, Full Body Stretches, Dumbbell only workouts, and more!

  • We’d be extremely sad to see you end your journey with us, but canceling your membership is simple! Here’s how:

    • Click on ACCOUNT (you’ll find the tab at the top right if on a desktop and you can find it under the two lines at the top right if on a phone).

    • Go to ACTIVE PACKAGES and locate your membership package.

    • Click the three dots on the right-hand side of your package and select CANCEL.

    • That’s it! Your membership will be canceled. If you have any issues, feel free to reach out to us—we’re here to help!

  • You sure can! Life’s always life’ing and we completely get it! If you need to pause your membership, please send an email to hello@sweatandheal.com and let us know. No personal information is required for this process—just a quick note that you’d like to pause your account.

    When you’re ready to get back on the mat and rejoin Sweat & Heal, simply email us again, and we’ll reactivate your membership. We’ll be here to welcome you back with open arms (and a fun workout or two)!

  • Upgrading your membership is quick and easy! Just send an email to hello@sweatandheal.com letting us know you’d like to switch to an annual membership plan. Our team will get back to you within 24-48 hours to confirm the change.

    Your membership upgrade will then take effect on your next billing date, so you can enjoy the benefits of a yearly plan without the hassle!

  • Not currently! A 14-day free trial option will be available in 2027! 

  • The program is not currently refundable.

  • One-on-one coaching will launch in October 2026, BUT will only be available to a limited number of women! The waitlist is open and we encourage you to join to secure your spot! Learn more here!

  • Yes! Our “Legacy Vault” which is included in your membership and is essentially our private IG, comes with access to an accountability group chat! We’ll continue to use this for 2026 to ensure we’re building community and providing accountability - because we all know that when life starts life’ing and we’re doing this thing solo, a little accountability goes a long way!

  • We’d love for you to! You can purchase a gift card for a loved one that they can use towards their membership or towards our shop, once it’s available! What’s better than the gift of wellness? 

  • Got questions? We’re here to help! Just send an email to hello@sweatandheal.com and include the subject of your email in the subject line (e.g., Membership Question, Pause Membership, or Question About a Program). Our team is dedicated to providing top-notch support and will get back to you within 24-48 hours. We can’t wait to assist you!