💪 Creatine & bread for gals with goals
🍵 The Green Tea
Hi there!
Welcome to The Green Tea, ah.mi’s bi-weekly newsletter sharing a healthy dose of real-life wellness from our community.
This week, all of our “TGT” features and recommendations have been sourced from our April Clean-Eating Accountability Group, so you’ll want to keep reading. Our current group is made up of 20 women and led by nutritionist, personal trainer, and mom of 3, Maggie Dohler.
In case you didn’t already know, small accountability groups are how ah.mi first started several years ago! While ah.mi has evolved into a newsletter and a hub for wellness-related content, we still launch occasional small groups a few times a year because we know the magic is in that extra accountability and motivation.
Our ah.mi paid subscribers receive access to all of our content, special discounts, ah.mi merch, our ah.mi chat, plus a 50% discount (🤩) and priority to join our ah.mi small groups - which makes for an incredible return on your ah.mi subscription investment 💚 ✨.
In this edition of The Green Tea:
The 30 Day Clean Eating Game Plan that nutritionist Maggie put together for our April Small Group so you can DYI right along with us. (*ah.mi paid subscriber content only*)
Maggie’s thoughts on creatine + Rach’s new gummies
The bread you should be eating if you have big goals
Miso glazed salmon that is, “Wow so delicious!”
Heads up for an upcoming FREE strength training class that will get you leaned and toned in all the right places 🍑
Let’s get into it…
🍵 READ:
We’re 10 days into a 30-day clean eating challenge with our ah.mi April Small Group. If you’re a paid subscriber, we wanted to loop you in to the game plan. In this post, Maggie addresses:
Where to start
The exact plan we’re following for 30 days
How to find your maintenance BMR (basal metabolic rate), your TDEE (total daily expenditure)
How to calculate your calorie deficit
How to calculate your macros to hit your goals
+ More!
🍵 PRODUCT REC:
Arrae’s Creatine Gummies
The popular wellness brand, Arrae, recently launched their creatine gummies called “Tone.” Rachel said they taste delicious - you take 3-4 daily. Link here.
Maggie’s thoughts on creatine overall
“Creatine monohydrate is for everyone, my husband and I [both] take the same. It is the most studied fitness supplement in history and naturally occurring in your body as an amino acid. It floods the muscles with water, helping them recover, reduce soreness and helps in being able to visually see them.
The reason you shouldn’t take it unless you are consistently strength training is because it won’t have muscle fibers to repair and ultimately just make you look like you’re holding onto water weight.”
Our Group’s Bread of Choice: Ezekiel
“Sharing in case anyone wants an alternative to Dave’s killer bread. Less calories, less fat, less carbs. Same amount of protein. Similar price point and can be kept frozen. They also have really good English muffins.”
🍵 EASY RECIPE:
Miso Glazed Salmon Rice Bowls
The below speaks for itself. 😋 Link to the recipe here.
🍵 Workout
While Maggie has our current group focused on clean eating, she is also a badass personal trainer. Rachel has been working with Maggie 1:1 since February to help tone and strengthen and it has been WORKING… so we thought it would be helpful and fun to include a FREE recorded version of Maggie’s full body strength training session for paid ah.mi subscribers!
The session will be recorded on April 19th and IRL subscribers in South Florida can join us in-person for the 1 hour session. If you are a paid ah.mi subscriber in South Florida and interested in attending in-person, all the details and to register are here.
A glimpse of a training session with Maggie below 🔥 💪:
Paid ah.mi subscribers make sure to connect with us on ah.mi Chat on the Substack App by clicking below:
Have a great weekend!
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