NUTRITION GUIDANCE................................................................................. 5
FOOD LIST..................................................................................................... 6
GABBY’S F.A.Q............................................................................................. 7
GABBY’S TIPS.............................................................................................. 9
437 FITNESS
BEFORE AND AFTER....................................................................................10
PLAN BREAKDOWN.....................................................................................11
WORKOUT SCHEDULE................................................................................12
PHASE 1.......................................................................................................13
PHASE 2.......................................................................................................14
ABS...............................................................................................................15
EXERCISE GLOSSARY..................................................................................16
DISCLAIMER.................................................................................................53
Known as @gabbyscheyen on Instagram, I am 21 years old and I have tried nearly every
diet and cardio routine around. At one point, I used to be a “cardio bunny”. I was “skinny-
fat”, unhappy, and eating 500-800 calories a day. Once I started eating again and realized
how delicious food was, I adopted some unhealthy eating habits. I could easily put down
7000 calories in an hour. Afterwards, I would feel horrible and depressed for days. Even
now I sometimes eat when I’m not hungry. I eat when I’m stressed. I eat when I’m bored.
That is why I understand when girls tell me that they struggle too. That is part of my
motivation for being so open about my struggles on Instagram.
The thing that has helped me find happiness and love for myself is weightlifting. Seeing
my body change and get stronger is so addicting. Now when I do binge, I find it much
easier to recover knowing that I can use that energy from the food I ate for tomorrow’s
workout. The reason I wanted to create this plan is to help girls who may be in similar
situations that I have been in. I know how hard life can be, so I’m hoping this plan can
make it a little bit easier for every one of you to reach your goals.
437 SWIMWEAR
437 SWIMWEAR was created by two best friends, Hyla Nayeri and Adrien Bettio, who
wanted to make simple and flattering swimwear accessible to all girls regardless of where
they live and their budget. The brand is inspired by the creators’ time spent living in
Europe where they cultivated their love of exploring and discovering the continent’s most
pristine beaches and secluded swimming spots. The founders believe that the ideal day
consists of salty hair, sun kissed skin, and crystal waters - all while wearing the perfect
bathing suit. 437 SWIMWEAR strives to produce simple, minimalistic, and universally
flattering designs which showcase a woman’s body in the best possible way. The line is
perfect for the carefree, confident girl who loves minimalistic style.
We have partnered with Gabby with the goal of providing a fitness plan that can help
every girl feel like the most confident and healthy version of herself. We believe strongly
in self-love and think that the most beautiful girls have the confidence and warmth that
come from treating their bodies with care.
This plan can be done no matter what level of fitness you are currently at.
If you are an advanced lifter, challenge yourself with heavy weights. If you are
new to lifting, you can use lighter weights while working on form and building
strength.
This plan was developed completely from Gabby’s own knowledge. She has
been lifting weights for almost 4 years and is constantly learning new things.
Gabby never goes into the gym without a plan. After creating and trying
various workout guides, Gabby has taken her favorite effective exercises and
created a plan that would get her excited to go to the gym.
When Gabby is developing workout plans for herself, she plans to do them
for 4-6 weeks at a time before changing up her routine. Gabby does change
a few things here and there in her plans as she does them, but she generally
keeps to the established routine. When creating this plan Gabby wanted to
provide something that was challenging and would help you see results, but
also is manageable for beginners or extremely busy people (ex. students!).
Gabby has broken the plan into two phases. Each phase will take 4 weeks to
complete and are explained in the “Plan Breakdown” section.
As you have probably heard many times before, diet is KEY to seeing progress
in the gym. You may be tempted to cut down on calories, but if you are doing
these workouts and pushing yourself, you will actually need to EAT MORE! Yes
you heard me.
To put this into perspective, I used to eat under 1000 calories a day, and now
I eat over 2000 in order to maintain my muscle mass. Muscle burns more
calories than fat, meaning the more muscle mass you have on your body, the
more calories you need just to function. Lifting weights doesn’t only make you
look great, but it means you get to eat a lot more food. Best of both worlds!
On the next page, I have included a list of my top protein, fat, and
carbohydrate sources. This list is my personal suggestions. I am in no way
saying that you have to eat everything on this list. This list is NOT extensive,
and there are many other healthy options out there. I am a strong advocate for
balance. I do not believe in restricting yourself at all. If you want that cookie,
you eat that cookie! Just don’t eat the whole box. Learning balance is a life
changer let me tell you.
Have fun with your food! If I’ve learned anything, it’s that I need to enjoy my
meals to enjoy fitness. Instead of drinking a boring protein shake, make a
protein smoothie bowl and top it with delicious things like peanut butter,
nuts, fruits, coconut, hemp seeds, etc. Instead of eating plain vegetables and
chicken, make a stir fry with delicious spices. Eating healthy does not have to
be boring. There are tons of recipes out there. Don’t be afraid to try new things
and be creative!
-Gabby
FATS
Coconut oil
Extra virgin olive oil
Eggs
Natural peanut butter (my life source. Not the processed sugary crap aka Kraft)
Other natural nut butters (cashew, almond, pecans etc.)
Nuts and seeds (walnuts, almonds, hemp seeds, chia seeds etc.)
Omega 3 supplement (fish oil)
Avocado
Cheese
Dark chocolate
CARBS
Vegetables
Leafy greens (kale, spinach etc.)
Fruits
Oats
Pasta
Rice (I like basmati)
Wraps
Quinoa (also has 8g protein per 1 cup!)
Potatoes (I like sweet potato best)
Whole wheat bread/english muffins (I like gluten free or Ezekiel)
Cream of wheat or cream of rice
Beans
Copyright © 437 FITNESS 2017
6
GABBY’S F.A.Q.
HOW CAN I GET ABS?
There are a few different things that go into achieving visible abs. First I want
you to really think about WHY abs are so important to you… As a female
it is quite challenging to get abs because we NEED body fat to function.
Depending on how you approach it, it can actually be dangerous to get to the
body fat percentage that you need to have visible abs. You need to lose fat
through a calorie deficit in order to see abs. Genetics also play a role in your
ab definition. Some people’s abs show through more easily while they are at a
healthy body fat percentage, while others need to achieve a very low body fat
percentage in order to see their abs. Although having abs may be your ideal
body, I personally suggest you do not focus all your energy on improving one
specific body part and look at your health and physique from a more holistic
perspective.
Light weight is okay! Never be embarrassed by how much weight you use.
As long as you are using correct form and squeezing until it hurts, you will see
progress. If you do not ever try to increase the weight you are using, however,
your progress will eventually stop.
Record the weight you use each workout so you can aim to use a heavier
weight next time.
If you can do 12-15 reps easily for two sets, up the weight in order to
challenge yourself.
If you get to the suggested 10, 12, or 15 reps, and you can still do another
rep, always do it. There is no harm in grinding out a few extra reps!
If you’re having trouble feeling the workout in your glutes, use a resistance
band or the abductor machine to fire up your glutes before leg day.
Rest for 60-120 seconds between sets. If you need more time to recover and
perform the exercise- take more time.
The goal of weeks 1-4 is muscle activation and learning proper form. Instead
of focusing on how much weight you are using, focus on squeezing and
engaging the muscle you are targeting. Proper form is key to preventing injury
and making maximum muscle gains. If You are new to lifting weights, watch
videos on how to do the workouts before going into the gym and using heavy
weights.
After completing Phase 1, it’s time to up the intensity. What’s different in this
phase? There will be a day specifically focusing on your booty! You will now be
training 4 days a week instead of 3. Supersets (SS) will also be added in this
phase. “Superset” means you do two workouts back to back and then rest
after you’ve done the two movements.
PHASE 2
Squats 3 x 8-10
Walking Lunges 3 x 15/leg
Deadlifts (Sumo/Conventional) 3 x 10
Leg Extensions 3 x 10
Glute Hamstring Raise (on back extension) 3 x 15
Rack Pulls 3 x 10
Close Grip Lat Pulldown 3 x 10-12
One-Arm Dumbbell Row 3 x 10
Straight Arm Pulldown 3 x 12
Alternating Dumbbell Bicep Curl 3 x 12
LEGS II (GLUTES)
Deadlifts 4 x 10
Glute Bridges 3 x 10
Bulgarian Split Squat - SS Bench Step Ups 3 x 12/leg
Cable Pull Through - SS Cable Pause Squat 3 x 15
Abductor 3 x 15 + 10 pulses
Copyright © 437 FITNESS 2017
14
ABS
TIGHT TUMMY CIRCUIT 1 Sets x Reps
INSTRUCTIONS
Above are two quick ab workouts that can be done after a workout or on a rest
day. You can do 0, 1, or both of these workouts throughout the week, the decision
is yours!
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@437SWIMWEAR
@437FITNESS
@GABBYSCHEYEN