DDP Yoga Program Guide PDF

DDPYOGA PROGRAM GUIDE
FITNESS + NUTRITION + MOTIVATION

OWN YOUR LIFE! Diamond Dallas Page
DDPYOGA æVPGUUIWKFG
INTRODUCTION 2-6
DDPYOGA WORKOUTS 7-9
DDPYOGA 13-WEEK WORKOUT GRID 10-11
DDPYOGA PWVTKVKQPIWKFG
INTRODUCTION 12-13
''3<2*$3+$6(21(3+$6(7:23+$6(7+5(( 14-19
DDPYOGA FOOD LISTS 20-22
DDPYOGA MEAL PLANS 23-31
DDPYOGA RECIPES 34-40
DDPYOGA FOOD JOURNAL 41-47
DDPYOGA WORKOUT JOURNAL 48-49
DDPYOGA PROGRESS JOURNAL 48-49
DDPYOGA FITNESS GUIDE ,PVTQFWEVKQP
One of the most profound things I have learned in my 55 years is…
Flexibility is youth, in the body and the mind.
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So, Ladies and Gentlemen…
ARE YOU READY?????? Let’s get ready to OWN IT!!!!!!

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2 PROGRAM GUIDE FITNESS

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much I appreciated it.
Work Ethic = Results and Dreams come true!!

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transformation!
ARTHUR’S REMARKABLE TRANSFORMATION!

Arthur before at 297 pounds and after at 157 pounds!

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BREATHING
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my breath.
HEART RATE
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DDPYOGA Fat Burning Zone

180 – (Your Age) = Top of Range
Top of Range – 20 = Bottom of Range
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DIAMOND DOZEN:
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FAT BURNER:
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areas like abs, arms, thighs and butt. This fast-paced, high-cardio emphasis focuses on carving fat off your body in a compact,
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THE DIAMOND CUTTER:

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RED HOT CORE:
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stomach or six-pack of your dreams.
BELOW THE BELT:

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STRENGTH BUILDER:
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DOUBLE BLACK DIAMOND:

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you.
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WAKE UP:
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GETTING STARTED
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coffee again.
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GETTING STARTED
PANTRY RAID
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about ALL processed food.
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rid of all processed foods. Yes, all of them! That means no cookies, no crackers, no chips, no snack bars. It all has to go. If you
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found.

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NUTS and PEANUT BUTTER
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your pantry. Nuts have a combination of protein, healthy fats, and carbohydrates. They are a great
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list, the better. If they’re toasted, roasted, or glazed... they’re dead.
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protein, healthy fats, and carbohydrates µHPVDOW\
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Sea Salt at home.
PEANUT BUTTER - with high fructose corn syrup and added oils - off the list
DDPYOGA PHASE ONE DDPYOGA PHASE TWO DDPYOGA PHASE THREE
3HDQXWEXWWHUZLWKRQO\SHDQXWV Freshly ground peanut butter from )UHVKO\JURXQGUDZRUJDQLFSHDQXW
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fructose corn syrup. In natural some Celtic Sea Salt at home. may add some Celtic Sea Salt at
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at the top of the peanut butter. Stir it
all together and then refrigerate for
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mid-morning snack so you have time to burn all that great natural energy.
VEGETABLES
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COMPLEX CARBOHYDRATES
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PROTEIN
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food, such as crab, lobster and scallops, the serving size is 3 ounces, due to the high fat content in these foods.
HEALTHY FATS
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PORTION SIZES
FRUITS
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Alfalfa Sprouts .DOH Mushrooms
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&DXOLÀRZHU 'DQGHOLRQ Tomato
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Collard Greens Endive <HOORZ%HDQV
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Cucumber Iceberg - least nutritious
Eggplant Limestone
Fennel Mustard Greens
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Eggs - 2-3 Trout Seafood
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WORST POOR BETTER EVEN BETTER BEST

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chemicals and preservatives.
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Mid-morning, you’ll have a little snack, if you need it, to keep you going until lunch. Again, mid-afternoon, you’ll have a little snack
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food, it constantly calls for more because it’s not getting the nutrients it needs to run! It sends hunger signals for nutrition! If you
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DFLGV\RXQHHGDVWKHEXLOGLQJEORFNVIRUEUDLQIXQFWLRQWREXLOGOHDQPXVFOHWRPDNH\RXIHHOIXOODQGDVDVORZEXUQLQJVRXUFH

RIVWHDG\HQHUJ\<RXQHHGFRPSOH[FDUERK\GUDWHVIRU¿EHUHVVHQWLDOIRUGLJHVWLRQDQGDVWHDG\VRXUFHRIHQHUJ\WKDWZLOOQRW
VSLNH\RXULQVXOLQOHYHOVVLPSOHFDUERK\GUDWHVVXFKDVVXJDUDQGZKLWHÀRXUFDXVHWKRVHVXJDUSHDNVDQGYDOOH\VWKDWSRXU
RQWKHSRXQGV,QDGGLWLRQ\RXQHHGDPRGHUDWHDPRXQWRIKHDOWK\IDWVZLWKHVVHQWLDO2PHJDDQG2PHJDIDWW\DFLGV$QG
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<RXUV\VWHPZLOOVPRNHZKHQLWVWDUWVWRIHHOWKHEHQH¿WVRIUHDOIRRG<RX¶OOEHVOLPPHUPRUHHQHUJHWLFOHVVKXQJU\DQGZD\
healthier!!!
DDPYOGA Phase One

BREAKFAST MID-MORNING SNACK (1) MID-AFTERNOON SNACK (1) LUNCH OR DINNER
)58,7VHUYLQJ )58,7VHUYLQJ 3527(,1òVHUYLQJ 9(*(7$%/(6XQOLPLWHG
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3527(,1VHUYLQJ OR 3OXVXQOLPLWHG9(*(7$%/(6 '$,5<VHUYLQJ
'$,5<VHUYLQJ '$,5<VHUYLQJ +($/7+<)$76VHUYLQJ
+($/7+<)$76VHUYLQJ 3OXVXQOLPLWHG9(*(7$%/(6
DDPYOGA Phase Two

9(*(7$%/(6XQOLPLWHG OR 3OXVXQOLPLWHG9(*(7$%/(6 &203/(;&$5%6VHUYLQJ
&203/(;&$5%6VHUYLQJ 3527(,1òVHUYLQJ 3527(,1VHUYLQJ
3527(,1VHUYLQJ 3OXVXQOLPLWHG9(*(7$%/(6 +($/7+<)$76VHUYLQJ
+($/7+<)$76VHUYLQJ
DDPYOGA Phase Three

:DLWPLQXWHV OR 3OXVXQOLPLWHG9(*(7$%/(6 &203/(;&$5%6VHUYLQJ
3527(,1òVHUYLQJ OR
9(*(7$%/(6XQOLPLWHG
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&203/(;&$5%6VHUYLQJ
OR +($/7+<)$76VHUYLQJ
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K\GUDWHDQGD3URWHLQDWHDFKPHDOIRUIDVWHVWZHLJKWORVVVHOHFWHLWKHUD&RPSOH[&DUERK\GUDWH253URWHLQDWHDFKPHDO%HVWVFHQDULR
VHOHFWWKH&RPSOH[&DUERK\GUDWHDWEUHDNIDVWWKHQKDYH3URWHLQIRUOXQFKDQGGLQQHU7KLVUHDOO\URFNHWV\RXUUHVXOWV

WATER
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ZHFDQQRWVXUYLYHZLWKRXWZDWHUIRUPRUHWKDQDIHZGD\V
:K\LVZDWHUVRLPSRUWDQWWRRXUERGLHV"
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LQJQXWULHQWVDQGZDVWHWRDQGIURPDOO\RXUFHOOVDQGRUJDQV:DWHUDOVRNHHSV\RXUMRLQWVOXEULFDWHG
:DWHULVHVVHQWLDOLQWKHGLJHVWLYHSURFHVV6WDUWLQJLQWKHPRXWKVDOLYDLVPDGHPRVWO\RIZDWHUDQGLW
KHOSVEUHDNGRZQIRRGLQWKHPRXWK7KHQ\RXUGLJHVWLYHMXLFHVDUHPDGHPRVWO\RIZDWHUWRNHHSWKLQJV
moving properly.
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DQGLWHYDSRUDWHVLQWRWKHDLU7KLVSURFHVVFRROVGRZQ\RXUVNLQZKLFKFRROVGRZQ\RXUEORRGZKLFK
FRROVGRZQWKHZKROHERG\7KDW¶VZK\GULQNLQJZDWHULVHVSHFLDOO\LPSRUWDQWZKHQ\RXDUHH[HUFLVLQJ
RUZKHQWKHZHDWKHULVKRW
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FOHDQ¿OWHUHGZDWHUHDFKGD\,RQO\XVHSODVWLFERWWOHVZKHQ,QHHGWREHFDXVHWKH\DUHH[SHQVLYHDQG
WKHSODVWLFZLOOOLYHRQHYHQORQJDIWHUDOOWKHFRFNURDFKHV
'RQ¶WZDLWXQWLO\RX¶UHWKLUVW\WRGULQNZDWHU,I\RXUPRXWKJHWVGU\DQG\RXIHHOWKLUVW\\RXDUHDOUHDG\
H[SHULHQFLQJWKH¿UVWVLJQRIGHK\GUDWLRQ3HRSOHRIWHQWKLQNWKH\DUHKXQJU\ZKHQWKH\DUHDFWXDOO\
GHK\GUDWHG:KHQ\RXIHHOWKH¿UVWKXQJHUSDQJVGULQNZDWHU¿UVW%HVWWRGULQNDIXOOJODVVRIZDWHU
about 30 minutes before each meal.
6SD:DWHU±DGGVOLFHGRUDQJHVWDQJHULQHVFXFXPEHUOHPRQDQGOLPHVWR\RXUZDWHU<RX¶OOIHHOOLNH
you are at a spa and it makes it taste great!!!
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DDPYOGA Phase One - Sample Meal Plan

DAY ONE DAY TWO
BREAKFAST BREAKFAST
)58,7DSSOH )58,7)UXLW6PRRWKLHEOHQGHGRUDQJHMXLFHQRVXJDUDGGHG
IUR]HQSHDFKHVDQGVWUDZEHUULHV
&203/(;&$5%2+<'5$7( '$,5<VOLFHZKROHJUDLQtoast
ZLWKòFXSQRQIDWFRWWDJHFKHHVH &203/(;&$5%2+<'5$7( '$,5<FXS:KROH*UDLQ
&HUHDOZLWKQRQIDWPLON/RRNIRUFOHDQLQJUHGLHQWOLVWVDQGYHU\
3527(,1 +($/7+<)$76HJJVOLJKWO\VFUDPEOHGXVH ORZRUQRVXJDU*RRGFKRLFHVLQFOXGH&KHHULRV:KROH:KHDW
FDQRODRUROLYHVSUD\RLOZLWKSHSSHUVRQLRQVDQGVDOVD )ODNHV$OO%UDQRU*UDSH1XWV
'5,1.'HFDI&RIIHHRU7HD:DWHU 3527(,19(*(7$%/(6 +($/7+<)$76HJJRPHOHWWHZLWK
VDXWpHGPXVKURRPVVSLQDFK&HOWLF6HD6DOWDQG3HSSHU8VHD
MID-MORNING SNACK spray olive or canola oil.
)58,7FXSRIVWUDZEHUULHV
'5,1.'HFDI&RIIHHRU7HDDQG:DWHU
LUNCH MID-MORNING SNACK

9(*(7$%/(6/DUJHJUHHQVDODGZLWKURPDLQHUHGFDEEDJH
)58,7%OXHEHUULHV
HVFDUROHFHOHU\DQGJUHHQEHDQVWRSSHGZLWKOHPRQDQGROLYHRLO
&203/(;&$5%2+<'5$7( '$,5<%DNHGVZHHWSRWDWRZLWK LUNCH

one tablespoon butter and Celtic Sea Salt 9(*(7$%/(6+($/7+<)$76 '$,5</DUJHJUHHQVDODG
3527(,1 +($/7+<)$76*ULOOHGFKLFNHQEUHDVWVHDVRQHGZLWK DUXJXODURPDLQHDQGUDGLFFKLRWRVVHGLQUHGZLQHYLQHJDUROLYH
OHPRQROLYHRLODQGWDUUDJRQ RLO&HOWLF6HD6DOWDQGSHSSHUZLWKRXQFHVKDYHG3DUPHVDQ
FKHHVH
'5,1.:DWHURU'HFDI,FHG7HD
9(*(7$%/(6 &203/(;&$5%2+<'5$7(6WHDPHG
EURFFROLDQGFXSEURZQULFH
MID-AFTERNOON SNACK
9(*(7$%/(66XJDU6QDS3HDV
3527(,1 +($/7+<)$76DRXQFHSLHFHRIJULOOHGVDOPRQ
ZLWKOHPRQGLOODQGROLYHRLO
DINNER
9(*(7$%/(6%URFFROL6RXSS MID-AFTERNOON SNACK
'$,5<RXQFH)HWD&KHHVH
9(*(7$%/(66WHDPHG*UHHQ%HDQV
9(*(7$%/(65HG3HSSHUVOLFHV
&203/(;&$5%2+<'5$7( +($/7+<)$76
FXS4XLQRDZLWK/HPRQDQG3DUVOH\S
DINNER
3527(,1RXQFHV*ULOOHG1<6WULS6WHDNZLWK&HOWLF6HD6DOWand 9(*(7$%/(6%XWWHUQXW6TXDVK6RXSS
%ODFN3HSSHU
&203/(;&$5%2+<'5$7(9(*(7$%/(6+($/7+<)$76
'5,1.:DWHURU'HFDI,FHG7HD '$,5<FXSZKROHJUDLQSDVWDZLWKROLYHRLOJULOOHG
$VSDUDJXVVSULQNOHRI3DUPHVDQFKHHVH&HOWLFVHDVDOW
and pepper.
3527(,1''3<2*$7KLJKV5RDVWHG5RVHPDU\&KLFNHQS

DDPYOGA 3JCUG2PG2XGTXKGY
(DV\ULJKW""""$QGEHFDXVH\RXDUHHDWLQJUHDOIRRG\RXUERG\LVJHWWLQJH[DFWO\ZKDWLWQHHGVWRVDWLVI\\RXUDSSHWLWH,I\RX
DUHVWLOOUDYHQRXVO\KXQJU\GRQ¶WEORZLWRQMXQNIRRG«MXVWHDWDOLWWOHPRUHRIWKHIRRGV\RXFDQHDW$V\RXNQRZ\RXPD\
KDYHDVPDQ\YHJHWDEOHVDV\RXZDQW,I\RXDUHVWLOOKXQJU\DGGVRPHSURWHLQH[WUDRXQFHVDWHDFKPHDO,I\RXDUHVWLOO
KXQJU\DGGòFXSPRUHFRPSOH[FDUERK\GUDWH,GRQRWUHFRPPHQG\RXDGGLQJPRUHGDLU\RUIDW
7KLQNRIDOOWKHPHDOV\RXFDQPDNH+DYHDFKRSSHGVDODGZLWKFKLFNHQYHJHWDEOHVDQGDOLWWOHFKHHVH+DYHDVDODGZLWK
VWHDNWRPDWRHVDQGJUHHQEHDQVZLWK,WDOLDQGUHVVLQJ7U\D*UHHN6DODGZLWKWRPDWRHVIHWDSHSSHUVDQGRQLRQV(DWD
FKLFNHQEUHDVWZLWKEURFFROLDQGVZHHWSRWDWR0DNHVDOPRQZLWKVDXWpHGJUHHQVDQGZLOGULFH*ULOOVRPHVKULPSZLWKVQDSSHDV
DQGEURZQULFH3DQIU\OHDQVWHDNZLWKVDXWpHGVSLQDFKDQGZKROHJUDLQSDVWD-XVWXVH\RXULPDJLQDWLRQEX\WKHEHVWTXDOLW\
food you can afford, and stick to the suggested amounts. If you are hungry, eat more vegetables!
TREATS and CHEATING

II\RXDUHIHHOLQJUHDOO\WHPSWHGWRIDOORIIWKHSURJUDPEHFDXVH\RXQHHGVRPHVZHHWRUVDOW\WUHDWVWU\WKHVHPRGHUDWHRSWLRQV
LQVWHDGRIVKRYLQJ\RXUIDFHLQWRDFKRFRODWHFDNH,Q3KDVH2QHWUHDWVVKRXOGEHHQMR\HGQRPRUHWKDQWLPHVSHUZHHN,I
\RXGR¿QG\RXUVHOIFKHDWLQJMXVWJHWULJKWEDFNRQSURJUDPDQGVWDUWDJDLQ'RQ¶WOHWRQHVPDOOWUHDWRUFKHDWWXUQLQWRDQH[FXVH
to binge for the rest of the day. You are reversing those bad habits! If you are tempted to cheat, try these options.
3ODLQQRQIDW\RJXUWVZHHWHQHGZLWKVXFRQDW[\OLWRORUDJDYH7KLVGRHVQRWLQFOXGHIUR]HQ\RJXUWZKLFKLVRYHUO\SURFHVVHG
DQG¿OOHGZLWKFKHPLFDOV$GGKLJK¿EHUGHOLFLRXVEHUULHVVXFKDVVWUDZEHUULHVEODFNEHUULHVRUEOXHEHUULHV
VWUDZEHUULHVGLSSHGLQWRPHOWHGKLJKTXDOLW\GDUNFKRFRODWH
1 cup air-popped popcorn
*OXWHQIUHHFRRNLHVRUEURZQLHV±WKHUHDUHJUHDWPL[HVIRUWKHVHSURGXFWVDWKHDOWKIRRGVWRUHV-XVWHDWRQHDQGIUHH]HWKH
rest!

DDPYOGA Phase Two - Sample Meal Plan
DAY ONE DAY TWO
BREAKFAST BREAKFAST
)58,7SHDFK )58,7R]''3<2*$2UJDQLF3RZHU-XLFHS
&203/(;&$5%2+<'5$7(FXSJOXWHQIUHHFHUHDO±&KRLFH &203/(;&$5%2+<'5$7(VOLFHJOXWHQIUHHEUHDGWRDVWHG
of All %UDQRURWKHUQRQZKHDWORZVXJDUFHUHDOZLWKULFHPLONRU 3527(,19(*(7$%/(6 +($/7+<)$76SRDFKHGHJJV

TXDUWHUFXSRI%RE5HG0LOOV5LFH)DULQD SODFHGRQWRSRIWRDVWZLWK&HOWLF6HD6DOWDQGSHSSHUZLWKDVLGH
RIóDYRFDGRDQGVWHDPHGDVSDUDJXV
3527(,1+($/7+<)$76 9(*(7$%/(6HJJV±ERLOHG
scrambled, fried, omelette. Add vegetables, if you like. Cook in a '5,1.'HFDI&RIIHHRU7HDDQG:DWHU
small amount of spray oil
'5,1.'HFDI&RIIHHRU7HDDQG:DWHU MID-MORNING SNACK

3527(,1R]VOLFHGWXUNH\
MID-MORNING SNACK
)58,7DSSOH LUNCH
9(*(7$%/(63527(,1+($/7+<)$76 &203/(;
LUNCH &$5%2+<'5$7(*ULOOHG&KLFNHQ7DFR6DODGS
9(*(7$%/(6*UHHN6DODGS
MID-AFTERNOON SNACK
9(*(7$%/(6 &203/(;&$5%2+<'5$7(6WHDPHG
3527(,1KDUGERLOHGHJJ
EURFFROLDQGFXSEURZQULFH
3527(,1 +($/7+<)$76*ULOOHG/HPRQ%DVLO6DOPRQ DINNER

S
9(*(7$%/(66WHDPHG*UHHQ%HDQV
&203/(;&$5%2+<'5$7(%XWWHUQXW6TXDVK6RXSS
MID-AFTERNOON SNACK 3527(,19(*(7$%/( +($/7+<)$76%XIIDOR%XUJHUZLWK

*ULOOHG2QLRQVS
9(*(7$%/(65HG3HSSHUVOLFHV
DINNER
9(*(7$%/(6&DXOLÀRZHUDQG0XVKURRP6RXSS
3527(,19(*(7$%/(6+($/7+<)$76&203/(;
&$5%2+<'5$7(6&KLFNHQDQG$VLDQ9HJHWDEOHV6WLU)U\
ZLWK%URZQ5LFHS

DDPYOGA3JCUG7YQ2XGTXKGY
1RZ\RXVHHKRZWKHPHQXSODQVFKDQJHDELWE\RPLWWLQJGDLU\DQGZKHDW7KHUHDUHVRPDQ\ZRQGHUIXODOWHUQDWLYHVWRWKHVH
IRRGV±RQFH\RXJHWRXWRIWKHKDELW\RXZLOOQRWPLVVWKHP3OXV\RX¶UHJRLQJWRORRNDQGIHHOVRWHUUL¿F\RXZLOOVHHWKH
WUDGHRIILVZHOOZRUWKLW%\HOLPLQDWLQJWKHGDLU\ZHDOVRUHGXFH\RXUFDORULHVLQWKLVSKDVH3OXVZHGRQ¶WKDYHDQDOORZDQFH
IRUWUHDWV$V,VDLGWKLVSKDVHLVDOLWWOHPRUHLQWHQVHEXWLWZLOOUHVXOWLQIDVWHUZHLJKWORVVDQGHYHQEHWWHUKHDOWK,I\RXKDYH
DFFHVVWRDKHDOWKIRRGVWRUHLQ\RXUDUHD\RX¶OO¿QGSOHQW\RIJOXWHQIUHHUHVRXUFHV,I\RXGRQRWKDYHDKHDOWKIRRGVWRUHQHDU
you, do a search online for gluten-free products and have them shipped to you.
BUFFALO MEAT
,WJLYHV\RXWKDW³EHHI¿[´\RXZDQWZLWKPRUHSURWHLQORZHUFDORULHVORZHUIDWDQGORZHUFKROHVWHURO
:KHQ\RX¿UVWWU\LW\RXPLJKWWKLQN\RXDUHHDWLQJDUHDOO\JUHDWVWHDNEHFDXVHLW¶VLQFUHGLEO\WHQGHU
DQGMXLF\3OXVLW¶VOHVVH[SHQVLYHEHFDXVHLWGRHVQ¶WVKULQNXSOLNHIDWW\EHHI-XVWGRQ¶WRYHUFRRNLW
7KHUHLVQREDGEXIIDOR±MXVWEDGEXIIDORFRRNV
%XIIDORQRWRQO\KDVOHVVIDWWKDQEHHILWKDVOHVVIDWWKDQFKLFNHQWXUNH\RUVKULPS$QGEHFDXVH\RX
GRQ¶WKHDUDERXWPDVVLYH³EXIIDORIDUPV´WKHDQLPDOVDUHUDLVHGZLWKRXWKRUPRQHVQLWUDWHVDQWLELRWLFV
and all the other crap they feed to our livestock.
+RZDERXWWKLV«EXIIDORHVGRQ¶WJHWFDQFHU6FLHQFHLVMXVWVWDUWLQJWRORRNIRUWKHUHDVRQZK\WKLV
DQLPDOLVLPPXQHEXWWKH\EHOLHYHLWKDVVRPHWKLQJWRGRZLWKWKHLUEORRGV\VWHP:KDWGRHVWKDW
PHDQIRU\RX"""%XIIDORLVDFOHDQSURWHLQVRXUFHORZLQIDWDQGLQFUHGLEO\WDVW\+DGP\VHOIDEXIIDOR
EXUJHUMXVWODVWQLJKW«DZHVRPH:LWKWKHH[FHSWLRQRIHJJV,HDWPRUHEXIIDORWKDQDQ\RWKHUSURWHLQ
)RUPRUHLQIRUPDWLRQRUWRRUGHURQOLQHJRWREXIIDORJDOFRPDQGORRNIRU''3¶VEHVWSLFNV

DDPYOGA Phase Three - Sample Meal Plan
DAY ONE DAY TWO
BREAKFAST BREAKFAST
)58,7FXSPHORQ:DLWPLQXWHV )58,7FXSV''3<2*$2UJDQLF3RZHU-XLFHS
:DLWPLQXWHV
&203/(;&$5%2+<'5$7(5LFH)DULQD6KDNHQRIUXLWS
OR3527(,1+($/7+<)$76 9(*(7$%/(6 &203/(;&$5%2+<'5$7(6SURXWHG*UDLQ%UHDGQR
RUJDQLFHJJV±ERLOHGVFUDPEOHGIULHGRPHOHWWH$GG JOXWHQ±VOLFHWRDVWHGGU\OR3527(,1 +($/7+<)$76
vegetables, if you like. Cook in a small amount of spray RUJDQLFHJJV±ERLOHGVFUDPEOHGIULHGRURPHOHWWH$GGYHJHWD-
olive or canola oil bles, if you like. Cook in a small amount of spray olive or canola oil
'5,1.'HFDI&RIIHHRU7HDDQG:DWHU '5,1.'HFDI&RIIHHRU7HDDQG:DWHU
MID-MORNING SNACK MID-MORNING SNACK

3527(,1RXQFHVVOLFHGWXUNH\ 3527(,1RUDQJH
LUNCH LUNCH
9(*(7$%/(6+XJH''3<2*$6DODGS
9(*(7$%/(6''3<2*$+XJH*UHHQ6DODGS
&203/(;&$5%2+<'5$7(FXSEURZQULFHZLWKDOLWWOH7DPDUL
&203/(;&$5%2+<'5$7(EDNHGVZHHWSRWDWRZLWK&HOWLF sauce and black pepper OR3527(,1 +($/7+<)$76RXQFHV
sea salt and black pepper OR 3527(,1RXQFHVJULOOHGRUJDQLF JULOOHGFKLFNHQEUHDVWZLWKROLYHRLOKHUEV&HOWLFVHDVDOWDQGEODFN
EXIIDORVWHDNZLWK&HOWLFVHDsalt and black pepper pepper
+($/7+<)$76òDYRFDGR MID-AFTERNOON SNACK

'5,1.:DWHURU'HFDI,FHG7HD 3527(,1+DQGIXORIRUJDQLFUDZQXWVDERXW
MID-AFTERNOON SNACK DINNER

3527(,1KDUGERLOHGHJJ 9(*(7$%/(6''3<2*$+XJH*UHHQ6DODGS
9(*(7$%/(6&HOHU\VWLFNV 9(*(7$%/(62UJDQLF&DXOLÀRZHUDQG0XVKURRP6RXSS
&203/(;&$5%2+<'5$7(FXSEDNHGorganic butternut
DINNER VTXDVKZLWK&HOWLFVHDVDOWDQGEODFNSHSSHUOR 3527(,1
9(*(7$%/(6''3<2*$+XJH*UHHQ6DODGS +($/7+<)$76RXQFHVJULOOHGRUJDQLFVDOPRQZLWKROLYHRLO
herbs, Celtic sea salt and black pepper
9(*(7$%/(62UJDQLF%URFFROL6RXSS
&203/(;&$5%2+<'5$7(FXSFRRNHGRUJDQLFZLOGULFH
OR 3527(,1 +($/7+<)$76FKLFNHQEUHDVWZLWKROLYHRLO
rosemary, Celtic sea salt and black pepper

DDPYOGA3JCUG7JTGG2XGTXKGY
+HUHLQ3KDVH7KUHH\RXFDQVHHKRZWKHPHQXSODQVFKDQJHE\EX\LQJRUJDQLFIRRGVZKHQHYHUSRVVLEOHDQGE\DGGLQJWKH
IRRGFRPELQLQJHOHPHQW)RRGFRPELQLQJUHDOO\SXWV\RXUZHLJKWORVVRQWKHIDVWWUDFN5HPHPEHU\RXZDQWWRVHOHFWD&RPSOH[
&DUERK\GUDWHRU3URWHLQDWHDFKPHDO
:KLOH\RXGRQ¶WHDWDOORIWKHVHIRRGVDWHYHU\PHDOKHUH¶VWKHRUGHU\RXZDQWWRVWLFNZLWKWRLQFUHDVH\RXUPHWDEROLVPDQGGURS
WKHSRXQGV7KLQNRIWKHPOLNHFRXUVHVDWDUHVWDXUDQWEXWLQVWHDGRI$SSHWL]HU6DODG(QWUpHDQG'HVVHUW-XLFH)UXLW6DODG
9HJHWDEOHV&RPSOH[&DUERK\GUDWHDQGRU3URWHLQDQG+HDOWK\)DWV
Juice:
&KHFNRXW''3<2*$-XLFLQJSDJH
Fruit:
%HVWWRHDWIUXLWEHIRUHQRRQWRRSWLPL]HGLJHVWLRQ
Salad:
%HJLQHDFKPHDOZLWKRUJDQLFYHJHWDEOHV,OLNHWRVWDUWZLWKDKXJHERZORI¿QHO\FKRSSHGPL[HGJUHHQVWRVVHGZLWKDVPDOO
DPRXQWRIROLYHRLODQGOHPRQMXLFH%\HDWLQJWKHVHYHJHWDEOHV¿UVW\RXJHW\RXUGLJHVWLRQJRLQJZLWKDOOWKHJRRG¿EHU(DWDV
many vegetables as you like.
Vegetables:
(QMR\UDZRUVWHDPHGYHJHWDEOHVRUZLWKDQRUJDQLFYHJHWDEOHVRXSVXFKDVWKH2UJDQLF%URFFROL6RXSRU2UJDQLF&DXOLÀRZHU
6RXS*HWIXOORQWKHVHDQWLR[LGDQWULFKYHJJLHV<RX¶OOQRWRQO\ORVHZHLJKWWKH\FRXOGVDYH\RXUOLIH
Complex Carbohydrate:
1H[WZHLQFOXGHDERXWFXSRI&RPSOH[&DUERK\GUDWH&XWWLQJDOOFDUERK\GUDWHVLVGDQJHURXVWR\RXUERG\DQGQRZD\WROLYH
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fat reserves as fuel.
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as 82 trace minerals and essential macro nutrients are removed, leaving only a single compound made
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besides making your food taste unbelievably great! It contains those 82 trace minerals to assist in
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me for it because it makes food taste so much better.
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RECIPES
DDP Scramble
Serves 2-3 for most, or 1 for me
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scrambles.
Olive oil spray

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1 red pepper, sliced
1 small stalk broccoli, trimmed and chopped
8 eggs
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Celtic sea salt and black pepper
1 handful chopped spinach
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occasionally to keep eggs from sticking to the bottom of the pan. Cook for about 5 minutes, or until eggs are done to your liking.
Add spinach and cook for 10 seconds. Serve immediately.
Steel Cut Oats (PHASE ONE ONLY) or RICE FARINA Shake

Serves 1
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1 cup cooked organic steel cut oats or Rice Farina

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Huge DDPYOGA Salad
Serves 2-3 for most, or 1 for me
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1 bulb fennel, chopped
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2 carrots, shredded
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4 stalks celery, chopped
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1 cucumber, scored and chopped
2 stalks kale, chopped
1-2 tablespoons olive oil
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1 bunch dandelion greens, chopped
1 bunch parsley, roughly chopped
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Greek Salad
Serves 2
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2 tablespoons extra virgin olive oil
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1 tablespoon balsamic vinegar
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Fresh basil leaves, julienned
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Grilled Chicken Taco Salad

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this delicious food.
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of grated cheddar cheese.

ANGELLA’s Organic Broccoli Soup
Serves 2
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1 large head organic broccoli

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rooms and broccoli, if desired. Serve immediately. Extra may be refrigerated for four days or frozen for up to three months. For
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Serves 2
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crispy sage leaves as
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1 tablespoon olive oil
1 cup chicken or vegetable broth
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1 bunch fresh sage leaves
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Quinoa or Organic Brown Rice with Lemon and Parsley

Makes 3 cups
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juice, salt and pepper and stir to combine.

DDPYOGA Thighs - Roasted Rosemary Chicken
Serves 4
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3 tablespoons olive oil
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Buffalo Burger with Grilled Onions

Serves 2
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12 ounces ground buffalo

1 tablespoon olive oil
1 onion, thinly sliced
2 large Romaine lettuce leaves
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cooked to your liking.
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about 20 minutes.
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Grilled Lemon Basil Salmon
Serves 2
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and lemon.
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Chicken and Asian Vegetable Stir-Fry with Brown Rice

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the market.
2 chicken breasts, boneless and skinless

2 tablespoons light soy sauce
2 tablespoons sesame oil
3 cloves garlic, pressed
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Toss to coat. Let marinate for at least 10 minutes.
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Add chopped vegetables and sauté until brightly colored and just tender, about 3 minutes. Add cooked chicken back to pan and
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25 pounds organic carrots

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CONSULT WITH YOUR PHYSICIAN BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM.

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DDPYOGA PROGRAM GUIDE

FITNESS + NUTRITION + MOTIVATION

DDPYOGA WORKOUTS 7-9

DDPYOGA 13-WEEK WORKOUT GRID 10-11

So, Ladies and Gentlemen…

ARE YOU READY?????? Let’s get ready to OWN IT!!!!!!

2 PROGRAM GUIDE FITNESS

Work Ethic = Results and Dreams come true!!

PROGRAM GUIDE FITNESS 3

4 PROGRAM GUIDE FITNESS

ARTHUR’S REMARKABLE TRANSFORMATION!

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THE DIAMOND CUTTER:

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What do you WANT????????

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PROGRAM GUIDE NUTRITION 13

DDPYOGA Fitness = DDPYOGA Workouts + DDPYOGA Nutrition

14 PROGRAM GUIDE NUTRITION

Wheat (or gluten) Intolerance

PROGRAM GUIDE NUTRITION 15

16 PROGRAM GUIDE NUTRITION

PROGRAM GUIDE NUTRITION 17

18 PROGRAM GUIDE NUTRITION

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