Get Fit In 3 Days A Week

I started a 6-day exercise routine last year but couldn’t keep it up. Even though each routine was very short, life continued to throw obstacles in the way. This post is an outline of the new exercise routine I’m using to get fit in only 3 days a week.

Exercise and get fit

There is value in daily exercise. Once I’m able to free up more time, I intend to go back to my daily program. But at this season in my life, daily exercise isn’t working.

Golden Butter for a Rich Life

If you’re trying to stay healthy, butter should be on the top of your shopping list. Like all your food, it should be the best quality you can find and afford (see suggestions at the end of this post). So here’s to a bar of gold in your safe for financial longevity, and a bar of butter on your table to keep you healthy enough to enjoy your wealth tomorrow.


The mainstream is still largely enamored by “low fat” ideology… but they are also into digging themselves into debt and keeping up with Justin Bieber, so we shouldn’t give too much weight to mainstream thinking. Quality butter is one of the best things you can put in your body, and I’m staking my life on that claim.

Cooking with Coconout Oil

The dangers of cooking with vegetable oil are slowly finding their way into the mainstream. We use olive oil for dressings and marinades, but coconut oil is the staple cooking oil in our kitchen (when we’re not using butter).

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Contrary to what most believe, the flavor is extremely mild and will complement any recipe. It does, however, have a very pleasant, tropical aroma and provides the added benefit of transporting your culinary adventure to a warm, sandy island paradise… in your mind.

The Easiest Homemade Salad Dressing

Homemade food has the double benefit of being healthier and cheaper than prepared food. Homemade salad dressing is one of the easiest skills to add to your repertoire.


At its basic level, a salad dressing is an oil emulsified into an acid. Simply put, by mixing the oil vigorously into the acid, it is suspended into a creamy mixture. Emulsifying takes a little finesse, but is not hard to master. The video below shows you the basic skill emulsifying and then I’ll cover the basic recipe and variations we use regularly at home:

The Egg Came First

Despite the silly question of which came into existence first, “The chicken or the egg,” eggs come first in nutritional amazingness. I would go as far as to suggest that an egg from a properly raised chicken is the perfect food. That’s why we could eat eggs every day; we typically eat these magical ellipsoids at least a few times per week.

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Eggs are a powerhouse of nutrients, and they’re delicious. Win-win. Some of the key benefits include:

The Heavenly Smell of Bone Broth

The heavenly smell of broth simmering in the crock pot has become a comforting staple in our house. We use it for soups and sauces, or warm a cup up with a little butter or coconut oil and sea salt when we’re not feeling well.

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Slow-simmered bone broth is not only delicious, it is rich in easy-to-absorb minerals and gelatin. (Read this article to learn about the myriad of benefits from bone broth.)

Conquer the Week… Then Rest

And on the seventh day, I shall rest. At least that’s my goal. That’s the light at the end of the week-long tunnel. As I chug along, “I know I can, I know I can,” the reward for conquering the week is: rest.

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I learned the hard way how valuable rest time is. I’ve always had big goals—and too many of them—so it’s always easy to find something to do. After weeks of running full-steam, eventually the tank would hit empty and it would take me days, or sometimes weeks to get back to full capacity. Once I started taking a rest day every week the stretches of dead time disappeared, I found myself more productive than ever during the week, and I feel great.

Daily “Baby Steps” Exercise Program

I have started more exercise programs—and consequently failed to keep up with more exercise programs—than I can shake a stick at… from the couch. But I finally found a routine that works for me.

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It’s a daily routine (with the exception of Sunday) that is broken down into manageable, focused workouts, or “Baby steps.” But before we get into the program, I want to share the three main excuses that have kept me from working out: