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Healthy Breakfast Recipes

Morning Detox


  • 8oz. Water

  • 1/2 of Lemon

  • 1 Tbsp of Apple Cider Vinegar

  • Dash of Cayenne Pepper


  1. Combine ingredients in a glass and stir to combine. Put into a Mason Jar to shake and take for on the go!

Morning Detox Drink
Yield: 1 Serving
Morning Detox Drink.jpg
Pumpkin Mini Muffins


  1. Preheat the oven to 350 degrees. Lightly spray a muffin pan with cooking spray ~ use cupcake liners to take these on the go!

  2. Combine all ingredients in a food processor and mix until well combined. Pour into greased muffin tins and bake for 15 minutes.

  3. Serve and enjoy!

pumpkin mini muffins.jpg
Pumpkin Mini Muffins


  • 1 1/2 cup GF rolled oats

  • 1 cup pumpkin puree

  • 1/4 cup unsweetened apple sauce

  • 1 Tbsp. vanilla extract

  • 2 Tbsp. melted coconut oil

  • 1/4 cup unsweetened almond milk

  • 1/4 cup pure maple syrup

  • 1 tsp. baking powder

  • 1/2 tsp. baking soda

  • 1/4 tsp. salt

  • 1 tsp. cinnamon

  • Coconut oil spray

Yield: 12 muffins (Serving Size: 3 Muffins)
Lemon Poppy Seed Muffins


  • 3⁄4 cup vanilla Tone It Up Protein

  • 3⁄4 cup oat flour (or almond meal)

  • 1⁄4 tsp. baking soda

  • 1⁄2 tsp. baking powder

  • 1 Tbsp. poppy seeds (you can also swap in chia seeds!)

  • 1 lemon, juice and zest 1 egg

  • 1 tsp. vanilla extract

  • 1 mashed banana

  • 2 Tbsp. maple syrup

  • 1⁄2 cup unsweetened almond milk

  • Coconut oil spray


  1. Preheat oven to 350 degrees.

  2. In a bowl, combine protein, oat flour, baking soda, and baking powder and whisk.

  3. In a separate bowl, combine poppy seeds, lemon juice and zest, egg, vanilla extract, banana, maple syrup, and almond milk. Add wet ingredients to dry ingredients and mix.

  4. Spray a muffin tin with coconut oil spray.

  5. Bake for 20-25 minutes or until a toothpick comes out clean.

Lemon Poppy Seed Muffins
Yield: 18 mini muffins (serving size is 3 mini muffins)

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Green Goddess


  1. Combine all ingredients in blender.

  2. Blend till Smooth.

  3. Serve and Enjoy!

Green Goddess Smoothie
Yield: 1 Serving


  • 1 cup of Kale

  • 1 chopped green apple

  • 1 inch grated ginger root

  • 1/4 cup fresh parsley or cilantro

  • 1 Tbsp ground Flax Seed

  • 1 Celery Stalk

  • 1 Lemon Juiced

  • 1 tsp Cinnamon

  • 1.5 cups of cold water or green tea

  • 1/2 crushed ice (Optional)

  • 1/4 Avocado (Optional for even more smooth or creamier.

Green Smoothie.jpg
Maple Coffee 


  • 2 Scoops of Vanilla Protein

  • 1 tsp. Cinnamon

  • 1 Banana, Mashed

  • 1/2 cup egg whites

  • 1 shot espresso

  • 2 Tbsp. Maple Syrup 

  • 1 scoop of Collagen Peptides (optional)


  1. Mash banana with espresso before stirring in the remaining ingredients.

  2. spray pan with coconut oil spray and heat over medium-low before pouring in the batter. Flip when ready, about 3-4 minutes per side.

  3. The key to the perfect protein pancake is to cook them slow and low!

  4. Add you favorite toppings!

Maple Coffee Pancakes
Yield:2 Servings
Maple Coffee Protein Pancake.jpg
Clean Blueberry Protein


  1. Preheat oven to 350 degrees F.

  2. In a large bowl, mash banana with almond milk until smooth. Add in the rest of the ingredients up to the blueberries and mix well. Gently fold in your blueberries.

  3. Spoon mixture into a muffin tin sprayed with coconut oil and fill close to the top. 

  4. Bake for 15 to 20 minutes or until a toothpick inserted comes out clean. 

  5. Sprinkle powdered stevia on top and enjoy!

Clean Blueberry Protein Muffins
Yield: 1 Serving


  • 1 cup of Kale

  • 2 ½ cups protein powder

  • 1 ½ cups egg whites

  • 3 Tbsp. almond flour

  • 2 Tbsp. ground flaxseed

  • 3 Tbsp. unsweetened almond milk

  • 2 Tbsp. Water

  • 1 mashed banana

  • ¼ cup organic (no sugar added) applesauce

  • 2 Tbsp. coconut oil (melted)

  • 1 tsp. vanilla extract

  • 1 ½ Tbsp. cinnamon

  • 3 tsp. baking powder

  • Pinch of sea salt

  • ½ cup blueberries

Clean blueberry protein muffins.png
Whole 30 Bacon & 
Egg Cups


  • 12 strips sugar-free bacon (about 10 ounces)

  • 2 red potatoes, sliced 1/8 inch thick, rounded ends discarded

  • 1 small red bell pepper, finely chopped 

  • 12 large eggs

  • 2 tablespoons chopped fresh chives

  • Hot sauce, for serving


  1. Preheat the oven to 400 degrees F. 

  2. Wrap 1 piece of bacon around the inside of each cup of a 12-cup muffin tin to create rings. 

  3. Put 1 slice of potato on the bottom of each cup and divide the bell pepper pieces among the cups.

  4. Bake until the fat starts to render from the bacon (it will bubble in the bottom of each cup) and the bacon begins to crisp and turn light brown on the top edges, 10 to 12 minutes. 

  5. Remove the tin from the oven and crack an egg into each cup, making sure the yolk is inside the bacon ring. 

  6. Continue baking until the bacon is crisp, the egg whites are cooked through and the yolks are still runny, about 10 minutes longer. 

  7. Run an offset spatula around the edges and remove to a platter. Sprinkle with the chives and serve with hot sauce if desired. 

Whole 30 Bacon &
 Egg Cups
Yield: 12 Egg Cups (serving size is 1 Egg Cup)
Bacon Egg cups.jpeg
Instant Pot Oatmeal


For Steel Cut Oats

  • 2 cups water

  • 1 cup almondmilk Vanilla

  • 1 cup steel cut oats

  • 1 cinnamon stick

  • 1 generous pinch of kosher salt

For Old Fashioned Rolled Oats

  • 1 cup water

  • 1 cup almond milk Vanilla

  • 1 cup old fashioned rolled oats

  • 1 cinnamon stick

  • 1 generous pinch of kosher salt


  • Strawberries, Blueberries, Cinnamon, etc.


  1. Add the oatmeal of your choice and the liquid ratios that match to the pot of your Instant Pot or electric pressure cooker with the cinnamon stick and kosher salt.

  2. Press the manual setting and set the cooking time for 3 minutes on high. Once the cooking time ends, allow the oatmeal to sit in the pot to natural release the pressurized steam for 20 minutes. Flip the release valve using the end of a wooden spoon to release any residual steam and always face the lid away from you when opening.

  3. Add toppings of your choice with additional almond milk to taste. Oatmeal can be refrigerated for 3-5 days.

Instant Pot Oats
Yield: 2 Servings
Scrambled Eggs with Spinach, Feta, & Bell Peppers


  • 1 teaspoon extra-virgin olive oil

  • ¼ cup chopped red, yellow, green bell peppers

  • 1 cup roughly chopped baby spinach leaves

  • ½ cup crumbled feta cheese

  • 4 large eggs, beaten

  • Sea salt and freshly-ground black pepper, to taste


  1. Heat olive oil in a medium skillet over medium high heat. Add peppers and cook for 2-3 minutes, or until peppers become tender.

  2. Turn the heat to medium low and add the spinach, cooking for 1 minute, or until it just begins to wilt.

  3. Add the beaten eggs to the skillet and immediately start pulling the eggs towards the center of the skillet with a rubber spatula to form curds. Add the feta cheese, sea salt and black pepper, and then continue to move the eggs slowly around the skillet with the spatula until they are set, about 2 minutes.

  4. Distribute the eggs among two small plates and serve hot. Sprinkle with more black pepper, if desired.

Scrambled Eggs with Spinach, Feta, & Bell Peppers
Yield: 2 Servings
Scrambled Eggs with spinach, and bell pe


  1. Preheat the oven to 350 degrees F.

  2. Prep a mini muffin tin by coating it with the coconut oil spray.

  3. In a mixing bowl, whisk together the eggs, egg whites, and salt, then stir in the vegetables.

  4. Pour the egg mixture into the mini muffin tin, making sure to scoop some vegetables into each egg bite.

  5. Bake the egg bites for 20-25 minutes.

  6. After the egg bites have cooled, store them in a glass container in the fridge. They will keep for up to four days.

Morning Egg Bites
Yield: Makes 12 (3 per Serving)


  • Coconut oil spray

  • 6 Eggs

  • 3 Egg whites (or 1/2 cup)

  • Pinch of Salt

  • 1 Cup chopped veggies of your choice. (spinach, peppers, onions, mushrooms, etc.)​​

Morning Egg Bites.jpg
Morning Egg Bites
Vanilla Latte


  1. In a high-speed blender, combine all the ingredients until the mixture is smooth. 

  2. Enjoy!

Vanilla Latte Smoothie
Yield: 1 Serving


  • 1/2 Cup unsweetened almond milk ice cubes

  • 3/4 Cup unsweetened almond milk

  • 1 Shot espresso

  • 1 Scoop Vanilla Protein

  • 1/2 Cup frozen banana slices (optional, for a creamier consistency)

  • 1/2 Scoop Collagen Powder (optional)

vanilla latte smoothie.jpeg
Vanilla Latte
Frenchy Toast


  1. Melt the coconut oil in a large pan, or coat the pan with coconut oil spray. Heat the pan on a medium setting.

  2. In a bowl, whisk together the egg whites, vanilla protein, and cinnamon.

  3. Dip both sides of each piece of bread in the mixture, then transfer the soaked bread to the hot pan.

  4. Cook each side of the bread for 2 minutes, or until they are golden brown.

  5. Serve the Frechy Toast plain or topped with strawberries, honey, or maple syrup.

Frenchy Toast
Yield: 1 Serving


  • 1 Teaspoon coconut oil, or coconut oil spray.

  • 1/4 Cup egg whites

  • 1 Tablespoon Vanilla Protein

  • 1/2 Teaspoon ground cinnamon

  • 2 Slices Ezekiel bread

  • Strawberries, honey, or maple syrup (optional)

Frenchy Toast.jpeg
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