Peace, Love, Hip Hop, and Wellness!


I hope this post has reached you in great spirit as we embrace this great Tuesday!

Sweat N Swag™ Presents Top Rock Cafe: A Meal Preparation Service. We are now servicing the Hampton Roads Area in Virginia and are looking to expand by offering shipping, in the near future. There are so many delicious options to chose from! From Early Morning Starters to Snacks and Goodies… I’ve got you covered. And guess what?!?! It’s ALL plant based!

Keep in mind that I have also extended my services as Personal Chef (I will cook in your home), Menu Planning/Meal Preparation, Grocery Shopping and Fridge Stocking, and Plant-based Cooking Classes. Top Rock Cafe® is here to help simplify your life by offering you hassle free plant based/nutritious meals for 1 or for the family.


What kind of food?

There are a variety of plant based meal options that you may or may not have heard of. I knowIMG_9186 your tastebuds have not bear witness to the robust flavors that’s in our dishes, not to mention, every dish is prepared with care to ensure you get all of the nutrients needed to fuel your bodies. There are no animal products (flesh) or by-products (dairy, butter, cheese, or dairy based creams, etc…) used in our dishes. Each dish is made with organic produce and the best quality ingredients you will find in our area. We take pride in the quality of our meals.




How can I order?

Each order is placed via e-mail and paid through PayPal (once I receive your email, an invoice will be generated and sent to you). Sweat N Swag™ takes orders at least 24 hours in advance for selections directly off of the menu. Any items that are “special” (i.e. gluten free, nut free, soy free, or all three) need at least a 48 hour notice to ensure there is a clean space (no contaminants from other foods) for these items.

Are you Ready?

Get ready to rock out and eat fresh with Sweat N Swag’s Top Rock Cafe®! Your taste buds and your body will thank you! Remember, “There will ALWAYS be a good reason NOT to do something… Your health should not be one of the reasons!”

Contact Sweat N Swag™ today to start on your journey to health. May you be filled with LOVE, HAPPINESS, and FULL TUMMIES!


Posted by:Semper Phresh

Kay Brown, has been sweating, teaching, dancing, training and motivating others in the fitness industry for over 15 years. She is an internationally-known educator in the area of weight loss, strength and conditioning, and exercise. She is the owner of Sweat N Swag Fitness, LLC. Prior to Sweat N Swag, Kay was an active duty Marine and fitness enthusiast. She has a bachelor's degree in Dance, and is a certified Strength and Conditioning Coach. These days, she spends her time helping others become the "true version" of themselves while staying true to the mission of, "Making the world better, ONE healthy body at a time!" She loves her veggies, loves hanging out with her hubby and daughter and might have a Pinterest obsession with all things fitness, wonder woman, and vegan recipes.

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