FREE GUIDE

APR 2023
INTRO

Are you ready for another month of being

my best workout buddy and following along
with my workouts?! I am, and so excited to
bring you along!

For the month of April, we are keeping March’s schedule format -

which means you get to choose from the following three different
home workout schedules throughout the month:

// 6-DAY CARDIO & ABS SCHEDULE

// 6-DAY FULL BODY SCHEDULE

// 4-DAY GLUTES & ABS SCHEDULE

and the good thing: If you want to mix & match..YOU CAN!

But we are not done yet :)

On top of your workout schedules, we included 3 delicious and

simple breakfast recipes in this month’s guide to give you some
inspo, so you can start off your day in the BEST way possible.

• Protein Overnight Oats

• Smashed Avocado with Poached Eggs on Grilled Sourdough or
• French Toast..
..which one are you going to try first?

We can’t wait to see your recreations - feel free to tag us on instagram

@gainsbybrains and share your workout progress & recipes!

2
CONTENTS

Intro 2

#1. THE WORKOUT SCHEDULES

Cardio & Abs 6

Full Body 7
Glutes & Abs 8

#2. RECIPES

Protein Overnight Oats 10

Smashed Avocado with Poached Eggs 12
French Toast 14
Support 16

3
BEFORE SCROLLING Click on any guide to buy it online

I just quickly wanted to mention that I

just dropped a new gym program! And
that’s not the only guide I have available.. If
you’re looking for structured gym or even
home workouts – I got you covered!

HOME GUIDE

12 WEEK PROGRAM

4
#1.
The Workout
Schedules
HOME SCHEDULE
Remember, you can click the thumbnails to
Cardio & Abs be directed to the videos.

MON New Upload

TUE

WED New Upload

THU

FRI New Upload

SAT

SUN Rest Day

6
HOME SCHEDULE
Remember, you can click the thumbnails to
Full Body be directed to the videos.

MON New Upload

TUE

WED New Upload

THU

FRI New Upload

SAT

SUN Rest Day

7
HOME SCHEDULE
Remember, you can click the thumbnails to
Glutes & Abs be directed to the videos.

MON New Upload

TUE

WED Rest Day

THU

FRI New Upload

SAT Rest Day

SUN Rest Day

8
#2.
Recipes
 RECIPES

Recipe on next page 10

 Pictured on previous page

RECIPES
Protein Overnight Oats 1 Serving 5 min (prep time) 4 hrs 5 min (total)
vegetarian

This super simple, quick and delicious protein overnight oats recipe leaves no room for
any excuses to not prepare a healthy breakfast ahead of time for busy weekday
mornings. All you need is a handful of wholesome ingredients and 5 minutes prep
time, and your fridge will take care of the rest overnight - easy peasy lemon squeezy!
Top with any of your fav toppings like fresh fruit, crushed nuts, chocolate chips or a
drizzle of your fav nut butter or spread, and enjoy!

M A C R O S (per serving) C AL: 414 FAT: 10 g CARBS: 48 g PROTEIN: 33 g

INGREDIENTS METHOD

• ½ cup rolled oats 1. Add your dry ingredients into your jar, add

• ¾ cup milk of choice your honey and milk of choice and mix until
well combined.
• ¼ cup protein powder

• ½ tbsp chia seeds 2. Cover your jar bowl and refrigerate for at least

• 1 tsp honey or maple 4 hours, or ideally overnight.

syrup 3. When ready to enjoy, give it another mix

• pinch cinnamon and add more milk if needed. Add your

• pinch vanilla extract fav toppings like fresh fruit, crushed nuts,
chocolate chips or a drizzle of your fav nut
• sea salt to taste
butter or spread and enjoy.
• toppings of your
choice

11
RECIPES

Recipe on next page 12

 Pictured on previous page

RECIPES
Smashed Avocado with Poached Eggs on Grilled
Sourdough 1 Serving 10 min Vegetarian
Golden brown, grilled sourdough bread topped with creamy, smashed avocado
with a hint of citrus and a perfectly runny poached egg - this is the kind of dish
that you can enjoy for breakfast or lunch! This incredibly delicious toast is packed
with nutrients and healthy fats from your avocado and egg yolks,
is a great carb source to keep you fueled and energized throughout your day, and
it provides your body with some extra protein from the egg whites and
micronutrients from the bean sprouts - what a perfect start to your day! <3

M A C R O S (per serving) CAL: 389 FAT: 21g CARBS: 32 g PROTEIN: 18g

INGREDIENTS METHOD

• 1 slice sourdough bread 1. In a small bowl, mash your avocado with a

squeeze of lemon juice and salt and pepper to
• 2 eggs
taste, and set aside.
• ½ avocado

• ½ handful bean sprouts 2. Grill your slice of sourdough bread until

golden brown.
• squeeze lemon juice

• ‘everything but the bagel 3. Spread your smashed avocado on to your

seasoning’ to taste bread. Top with the bean sprouts.

• salt and pepper to taste 4. Prepare your eggs to your liking and place
them on the avocado mash.

5. If you want to poach them, try using fresh

eggs and bring water to a boil. Once it starts
boiling, gently swirl the water around before
dropping the egg in. 3-4 minutes of cooking
and the egg is runny.

6. Sprinkle everything but the bagel seasoning

on top, serve and enjoy!

13
 RECIPES

Recipe on next page 14

 Pictured on previous page

RECIPES
French Toast 1 Serving 15 min Vegetarian

Isn’t there something special about a rich, buttery and delicious French toast
dipped in a batter of egg and milk, sautéed until golden brown, and topped with a
drizzle of warm maple syrup and your favorite fresh fruit?! It’s the perfect breakfast
or brunch for a lazy weekend morning (or an easy and yummy one to prepare on a
busy weekday alike). Now, let’s get cooking because you definitely can’t beat the
smell and taste of fresh home-made French toast in the morning - enjoy!

M A C R O S (per serving) CAL: 436 FAT: 28g CARBS: 23 g PROTEIN: 23g

INGREDIENTS METHOD

• 2 slices protein bread 1. In a shallow bowl, add and whisk your egg.

• 1 egg Then, add in your milk of choice, vanilla

extract, salt to taste and cinnamon.
• ¼ cup milk of choice

• ½ tbsp butter 2. Add ½ tablespoon butter to a skillet and place

over medium heat.
• sprinkle vanilla extract

• sprinkle cinnamon 3. While your butter melts, dip and soak your

• sea salt to taste bread slices gently in the egg mixture and
then flip to make sure you coat both sides of
• toppings of your
choice the bread.

4. Place your bread slices on your heated skillet

and cook until golden brown on each side.
Top with your fav fruit of choice, nut butter
or spread, yogurt or a drizzle of maple syrup.
Serve and enjoy!

15
DISCLAIMER

The contents of this document should not be taken as medical advice.

It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician.
Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program
is strictly at your own risk.

To avoid any injuries or harm, make sure you check your health with
your doctor before exercising. By performing any fitness exercises
without supervision, you are performing them at your own risk. See a
fitness professional to give you advice on your exercise form. Sophie
van Oostenbrugge will not be responsible or liable for any injury or
harm you sustain as a result of the videos.

Sophie van Oostenbrugge and GAINSBYBRAINS B.V. will not assume

any liability for any direct or indirect losses or damages that may result
including, but not limited to, economic loss, injury, illness or death.

SUPPORT

For support, please email [email protected]. I love to connect

on social media, but unfortunately I cannot keep up with DM’s or
explain things in detail in the comments. So for any questions or
remarks, please email [email protected] and we’ll get back to
you as soon as possible!

16
DESIGNED BY HELLO HELLO STUDIO