Answering Your Frequently Asked Health and Fitness Questions – Part 2

Hey there, lovelies!

Today I’ll be continuing my FAQ series with a few more questions from my Instagram ( Feel free to reach out and let me know what questions you would like featured in this series!

“How do I make a healthy lifestyle last long-term? How do I stick with it?”

  • Rule number one: make it realistic. I wrote a lot about this in my post “Creating Your Healthy Lifestyle“. If you’ve never really worked out consistently before, it’s a pretty safe bet that you’re not going to be able to consistently workout 5 or 6 days a week, let alone every single day! So be realistic with your schedule and your goals. If all you think you can really commit to (for now) is 3 or 4 days a week then go for that! Better to do a solid 3 or 4 days a week consistently than to do every day for a couple weeks before burning yourself out and quitting.
  • Know that it takes time and results don’t happen overnight. It takes hard work and consistency, results only come to those who put in the work! If you focus entirely on when you’re going to start seeing the results I can guarantee you won’t last long. Instead, focus on the process and make the most of it. Take progress photos when you start your journey, put them away and forget about them for a few months. In the meantime, focus on giving your all in your workouts and stick with it. You WILL get results and you WILL make progress if you work hard (find a trainer or a guide that will ensure you are working out properly and effectively), stay consistent, and maintain a positive mindset. Then, before you know it, you’ll remember those progress pictures and finally be able to make some comparisons and see the progress you’ve made over the months. It’s a process and a journey so focus on the here and now. You’ll never make it if you’re obsessing about the speediness of your desired results.

“I know I need to workout… but I hate it! What do I do?”

  • Not everyone can workout in the same way, the same frequency, etc. Everybody is different and has their own preferences, so take time to figure out what types of activity work best for you! Some people love lifting and working out in the gym like I do, some people like rock climbing, cycling or swimming. I have friends who hated working out in the gym, but found that they love kickboxing or martial arts! There are so many fun and interesting ways to get a good workout, so get out there and try new things until you find something you really enjoy. This comes back to the point in the previous question as well, you’re not very likely to stick with a routine that you hate and that doesn’t fit you well. Most importantly find something you enjoy. Get creative, find your passion, get excited about the workouts you’ll be doing on a regular basis.
  • Given what I’ve said above, keep in mind that if you have specific goals (ex. building muscle, getting abs, those kinds of things) you have to do more specific workouts to accomplish those goals. So while I absolutely recommend that you try things until you find a workout you love, keep in mind that swimming won’t build a booty, cycling won’t get you a six-pack, etc. So if you have specific goals you may need to do a combination of different things (some of which may not be enjoyable to you) to accomplish those goals.
  • Finally, while I am a big believer that everyone can find some form of effective workout that they enjoy, it is important to remember that fitness is hard work. To some extent this depends on your personal goals – for example, someone who is trying to build muscle will have to work a lot harder than someone who is aiming for general health through something like yoga. It’s important to be okay with being uncomfortable sometimes as your body will be challenged and pushed to new limits. To get amazing results and progress you have to commit to the journey and expect to work hard!

“Can I eat whatever I want and just workout to get results?”

  • While working out consistently can get results despite a bad diet, those results will be extremely minimal because of the unhealthy, fattening foods you’re consuming and the lack of nutrients that your body desperately needs. There’s a saying that “you can’t out exercise a bad diet”… and yes, that is true. You have to provide your body with healthy macro and micronutrients to help it reach your goals. Proper nutrition works so closely with your workouts and your recovery post-workout. In fact, there are lots of specific ways to time and work with your food to maximize your results.
  • Remember that eating healthy does not have to be an extremely strict and miserable thing! Just like I talked about in the previous post of this series (Answering Your Health and Fitness FAQ’s! Part I) you can still have occasional treats and you do not have to cut out a thousand yummy things forever. It really comes down to your priorities and your commitment to your body and your health. Commit to taking care of your body and use healthy, nutrient-rich foods to work alongside your workouts to not only get results, but to help your body function the best it possibly can.

There you have it, another addition to this series that I hope you found helpful! I’ve really been enjoying sitting down and addressing these common questions, so many of these topics are crucial for developing and maintaining a healthy lifestyle. As always, feel free to contact me with any comments, questions or concerns!

xoxo, Mary.

Never forget, we want to be strong, not skinny! Contact me for one-on-one personal training and follow my Instagram for regular fitness motivation, tips and workouts. 💪


Answering Your Health and Fitness FAQ’s! Part I

Hey there, lovelies!

It’s been a little while since I last posted, I’ve been buckled down and focused the last several months as I was finishing my in-depth personal training education. Now I’m free as can be for the rest of the summer and I can’t wait to spend more time writing. I’ve also got some very exciting projects in the works that will help make my personal training services even more accessible… more on that later. 🙂

Today I decided to start a series based on the frequently asked questions I get on Instagram. Since I answer these questions on the regular, I figured it could be helpful to dedicate a few blog posts to them. Heck, I remember having these same questions a long time ago and I didn’t know where to look for answers. So here you go! Feel free to let me know about any questions you have to be featured in this series.

#1 How do I get abs???

This has to be the most asked question I get… ever. Everyone wants that flat, toned and tight tummy look. But actually achieving it can be so much harder than you think. Fear not! I love training abs, and I’ve gotten great six-pack results on my own using the following guidelines. The photo below shows my 6 month ab progression, the top left-top right, followed by the bottom left-bottom right.

  1. Doing a million crunches won’t get you abs that you can see… not without cardio. You have to burn the fat layer on top of the muscle first and foremost. The same is true of any body part or muscle group you’re looking to improve, tone, or tighten. Cardio is key for this part of the process (I always recommend HIIT or High Intensity Interval Training).
  2. Abs really are, at least partially, made in the kitchen. Lots of unhealthy foods end up getting stored in tummy fat, especially if you’re predisposed to a lot of tummy fat storage to begin with. So don’t ignore your diet, eat clean and lean, and work on detoxing your body.
  3. As a general rule in fitness, as well as when your goal is to get strong abs, always combine resistance training AND cardio. You need both to get results! Studies have shown that regular resistance training done along with cardio is the most efficient way to get a leaner physique. Cardio alone won’t get you the toned look you’re going for. You have to combine it with strength and resistance training. An example schedule would look like this: resistance and weight training in the 20-25 rep range, 3-5 days a week. Plus cardio (treadmill, HIIT, cycling, etc) in the morning or after weight training, 3-6 days a week.
  4. Perform ab-specific circuit training at the end of your workouts. I train my abs 4-5 days a week, using a circuit routine made up of 4 exercises (20 reps each exercise, 5 rounds)
    when I’ve finished my main workout for the day. That way I can focus on leg day, for example, and still get a kickass ab workout in at the end.
  5. Know your body type and focus on your trouble areas. If you naturally store a lot of your fat on the tummy, you’ll need to spend a little more time on it. For me, my arms and abs don’t store a lot of fat. However, my thighs and booty looove to hang on to fat all too well. Knowing this, I spend more time training lower body because that’s my trouble area.

With those basic guidelines you can not only make great progress towards your abs, but also develop a routine that will help you blast fat, gain strength, and develop a great beginning fitness level. And remember, you engage your core when properly performing most exercises and lifts, so really you’re training abs during just about any workout, not just ab-specific ones! 🙂

#2 Can I still have treats or do I have to eat exclusively healthy?

I’m a big believer that occasional treats are a huge part of making a healthy lifestyle sustainable. If you restrict yourself too much all the time you’re bound to burn out. I personally have a weekly treat (usually a cheeseburger… or fries… or icecream… or candy…) and I encourage my clients to do the same. It keeps you sane! The key is to keep it as a treat. Do not binge eat. Enjoy the treat for what it is and then get right back on the healthy food. When the majority of what you eat is nutritionally dense and good for you it’s okay to have an occasional treat. It’s all about balance and moderation, people! And hey, it’s always helpful to try to find healthy alternatives that you crave! 🙂

#3 Can/should I workout when I’m sick, sore, or on my period?

The answer to all three is yes. However, it is so important to listen to your body!

Sickness: If you have a fever or an illness that causes any kind of dizziness, muscle aches or extreme fatigue… take it easy! If you have something more simple, like a cold, I say go for it. Take it slow and stop if your body can’t handle it. Lower the intensity of the workout a bit to take it a little easier on yourself. I find that when I’m under the weather, working out is one of the best ways to feel better and recover quickly. I’m not saying to go crazy with something intense like HIIT while you’re sick, but some basic resistance training can be really refreshing.

Soreness: What kind of sore is it? Are you just feeling that normal, “I worked out hard yesterday” kind of sore? Then go for it. Make sure your training schedule allows for proper rest and recovery between workouts (ex. alternate upper and lower body days). But if you’re training hard and effectively, you’re probably going to be sore a lot. That’s okay! On the other hand, if you are in pain, having twinges, joint issues or something that doesn’t feel normal, go see a doctor before continuing your training. Better to get it checked or let it rest than risk serious injury!

Period: we all know the awful side effects that can come along with that time of the month… not fun. But working out (even if all you can manage is a long walk or some basic lifts) is a great way to help reduce those symptoms. Studies have also shown that women who workout regularly have less intense PMS! Cool, right? 🙂 I find that getting in the gym and reminding myself what I’m capable of is a great mental and physical boost during that time.

I hope you’ve found this helpful and I hope you’ll start implementing these guidelines into your routine. As always, feel free to contact me with any comments, questions or concerns. I’m always happy to help however I can! Keep an eye out for the rest of this series, we’ve got a lot of questions to go! 🙂 There will also be many more posts on lots of topics as I get into a regular posting schedule.

xoxo, Mary.

Never forget, we want to be strong, not skinny! Contact me for one-on-one personal training and follow my Instagram for regular fitness motivation, tips and workouts. 💪

A Beginner’s Guide to Nutrition

Hey there, lovelies!
This week’s post is a crash course in the basics of nutrition and healthy eating. You guys hear me talk all the time about what you should and shouldn’t eat, but now I want to do an educational post about why you should avoid certain foods and consume others. With this groundwork in place you’ll be able to make even better decisions on your own and know more about what you’re putting in your body.
First, let’s talk food groups. You’ve all probably heard about the five food groups since you were a kid, so let’s use that as our starting point.
The Five Food Groups:

The main point I want to make in sharing these five food groups is that you want to have balance and variety in your diet. Maybe you’ve heard people say that they try to “fill their plate with all the colors of the rainbow.” I recommend filling your plate with lots of fruits, veggies, and protein first. Then add small amounts of dairy and grains since the body has a harder time digesting them and they tend to be more fattening. Go for lean meats, low fat dairy, and whole grains. I’m intolerant to gluten so I don’t eat wheat and avoid most grains because things like brown rice don’t do well with me either. I have also found that dairy makes me break out, so I avoid dairy whenever I can. If you’re like me and don’t really eat dairy or grains, try to consume more healthy fats like avocados and almonds, and healthy carbs like sweet potatoes and bananas. Below I’ll tell you a little bit about each group along with some tips about proper consumption:
– Fruits: Fruits contain so many vitamins, minerals and fiber and absolutely should be a staple in your diet. The thing to be aware of with fruits is that they do contain lots of natural sugars, so make sure you’re consuming them in moderation. Obviously, natural and healthy sugars are good for you in moderation so no need to be paranoid when you hear the scary word “sugar”! I like to use fruits in smoothies or have an apple or orange for a snack in the morning (try to consume fruits in the morning so that the sugars in them don’t keep you from sleeping well at night… it might not make a difference for you but it sure does for me!).
– Vegetables: Again, you’ll get lots of your vitamins, minerals and fiber from your veggies. Go for variety: ex. you can use zucchini and mushrooms with eggs in the morning, lots of leafy greens and sprouts in a chicken salad with lunch, and broccoli and carrots with your dinner. As much as possible, try to eat veggies raw so they retain all of their nutrients. I recommend baking them or sauteeing them in olive oil or coconut oil when you can’t eat them raw.
– Dairy: This is an area to watch out for fat! Of course, not all fats are bad for you (a topic I’ll go into more detail about below). But in general, especially if you’re trying to lose weight or get lean and toned, it’s a good idea to go for the low-fat options when it comes to milk, cheese, yogurt and other dairy products. If you’re lactose intolerant or you avoid dairy for other reasons like me, you can use almond milk alternatives – they’re super lean and a great source of healthy fats.
– Grains: Grains are a rather controversial topic for a lot of people today, many believe that humans are not made to digest grains and therefore should avoid them. And honestly, they’ve got a point! I’m not saying everyone should go gluten-free or paleo, absolutely not… girl, you know I can’t live without a little bread. 😉 But I do recommend paying attention to the kinds of grains that work best in your body. I bet that the bloating or indigestion you may experience can be tied back at least partially to the grains you’re consuming. For me, I cannot handle gluten at all and rice tends to not sit well either. So instead I go for quinoa if I really need a grain, or breads made with almond flour. Honestly, consuming fewer grains means I fill that gap with way more veggies. Listen to your body and find what works best for you. If you do stick to wheat and other grains, make sure to use whole grains and avoid the processed crap that makes up most of the baked goods in the grocery store.
– Meat/Protein: When it comes to meats I’m a bit more laid back in the things I recommend my clients eat. The main thing here is to focus on lean meats, things like chicken, turkey and salmon. Proteins or “amino acids” are your building blocks for muscle growth, so it’s so important to be consuming plenty of healthy protein so that your muscles can be properly fed and strong (especially if you’re working out regularly, which you are, right? 😉 ).
Next, let’s go into a little bit more detail about the actual nutrients in your food. This is something I could go on and on about because it’s such interesting stuff, but for the purpose of this post I’ll keep it pretty simple.

Macronutrients: These are your “big nutrients”, the ones that make up the bulk of what you eat. When you hear body builders and athletes talk about “counting macros”, these are what they’re talking about. Below are the three macronutrients and things to know about each:
1. Carbohydrates: Carbs get a lot of negativity since people tend to think they’re mainly to blame for making people fat. The reality is that there are lots of yummy, unhealthy carbs out there that are being consumed in huge and unhealthy amounts – therefore contributing to (not causing on its own) what is already an unhealthy lifestyle and weight gain or unsuccessful weightloss. There are lots of healthy carbs in fruits, veggies and grains that are perfectly healthy in moderation. I want to clear up some of the negativity and let you know that you don’t need to be terrified of carbs, you just need to know which kinds to eat.

Here’s the basics: there are simple carbohydrates and complex carbohydrates. The body burns up the energy from simple carbs fast, and burns complex carbs more slowly (simple= quick energy; complex= long-lasting energy). You want to consume more complex carbs because they’ll be better used by the body for lasting energy. That’s not to say that simple carbs are bad at all, they can be a great addition to your short-term energy when eaten in moderation. Energy is good, you guys! Properly consuming the right types of carbohydrates can help you maintain balanced blood sugar levels and keep you energized all day.

Here’s some examples of healthy simple carbs: lots of fruits, especially bananas, mangoes and grapes; natural fruit juice and lactose containing products like milk are also good sources of these short-term energy carbs. Things like processed baked goods, chips and snacks that include white flour and refined sugars are the simple carbs you do not want to consume. Keep it clean and plant-based as much as possible!

Finally, here are some healthy complex carbohydrate examples: leafy greens, whole grains, beans, sweet potatoes, oatmeal and peas. Again, avoid processed foods, white flour, and refined sugars.

2. Protein: I’ve already covered the main points about protein above, but I’ll add that protein is another way to give your body long-lasting energy and fuel. Make sure to use an organic, plant-based protein powder after your workouts to feed your muscles and help them repair and grow.

3. Fats: This is another macronutrient that gets a lot of negative talk, and like carbohydrates, it’s really a matter of knowing what type to consume. Here’s the basics: the “bad fats” are saturated and trans fats, these are usually solid at room temperature (ex. Butter). Once again, avoid processed and high-calorie products like butter and goods that contain refined sugars and white flour. Pastries, chips or crackers, processed meats, canola and hydrogenated oils are examples of foods that contain the unhealthy or bad fats. The “good fats” are unsaturated fats, both polyunsaturated and monounsaturated. Examples of these would be avocados, almonds, eggs, salmon, flaxseed, olive oil, coconut oil, and leafy greens.

Micronutrients: These are the smaller components in your diet that play a huge part in keeping you healthy. Basically, vitamins, minerals and a few other small compounds make up the majority of your micronutrients. The goal should be to get as many of these from your food as possible and take organic supplements for the rest. You can google which foods contain which vitamins and minerals, there are plenty of tables online you can print and hang on your fridge for reference to make sure you’re getting all of the necessary micronutrients.

Okay, now that we’ve gone through the basics of food groups, macro and micronutrients, let’s talk a little about the big things to avoid. You know now that there are good and bad types of carbs, fats and proteins. Now you can fill your plate with the good stuff and avoid the bad stuff, eating all things in moderation. I want to take a minute to talk about sugar and alcohol, the two big things you should also try to avoid and consume only in small amounts. I’m not saying you have to give them up completely, having a little sugar or a glass of wine now and then won’t kill you. 😉 However, added sugar in treats and processed foods you eat put a strain on your immune system, your liver and your body in general. Alcohol does the same thing, and really alcohol can be seen as a type of poison in your body. There are no nutritional benefits to be gained from eating lots of sugar and drinking alcohol. Both of these put stress on your body and count as “empty calories” which are never a good idea. When it comes to sugar and sweeteners, grab sweet, yummy fruits and berries for snacks and natural sweeteners like stevia. Avoid added sugar, corn syrup, and especially unnatural/chemical sweeteners like sucralose or aspartame.

Fill your body with things that will nourish and help it to properly function and perform at its best. Always read the nutrition label and practice recognizing the things that should and shouldn’t be in your diet. Food is an amazingly powerful thing and can be used as both a preventative and healing medicine for your body.

There’s so much more to the topic of nutrition, it can be very complicated and cool! But for now here’s the basics, I hope you’ve learned a lot and will start applying these lessons to your healthy lifestyle.

Xoxo, Mary.

Detox Your Home – No More Chemicals

Hey there, lovelies!

Today I want to talk about the importance of ridding your home and environment of chemicals, along with ways to go about this is in a budget-friendly way. The average home today contains anywhere from 500-1,000 chemicals. I’m sure many of you have heard or read scary stories about the way chemicals in our plastic, our cleaning agents, even our deodorant and makeup have been linked to an alarming number of health problems. These health problems range from issues of the immune system, endocrine system, reproductive system and many more. Cancer and other serious/life-threatening conditions have been linked to the use of plastic containing BPA, and to many of the chemicals found in things we use around the house. So many things in our 21st century environment are not as safe as they may seem… why take the risk? There are so many natural options on the market today that can be trusted and used without putting a dent in your budget. Let me take you through what I did in my home to get rid of unnatural products and replace them with things I can trust. Look for products that have basic ingredients you can pronounce, usually they’ll be labeled with things like “Plant-Based”, “Chemical Free”, or “Organic”.
• Food Containers: While many plastics today say on the box that they are “BPA free” this cannot always be trusted. Many plastics with this claim still contain small amounts of the chemical and should be avoided. A great alternative is a set of glass food containers. I purchased mine off of Amazon for under $30 and said goodbye to my plastic Tupperware (they were getting a bit worn out anyway). I also went through and replaced plastic cutting boards, mixing bowls, measuring cups, utensils… just about any plastic I could find was replaced with glass, metal or wood alternatives.
• Cleaning Products: When you think of chemicals in your home, things like your cleaners probably come to mind as the obvious culprits. Harsh chemicals are being used to clean so many areas in our homes, chemicals which we then touch and inhale all day long. There are lots of natural cleaning agents out there that do just as good of a job and are safe for our bodies to be around constantly. The Honest Company makes so many great products that are totally affordable, so does Method. Mrs. Meyer’s products are my personal favorite, I love the lemon verbena scent (their ingredients are derived from plants and essential oils). You can also use good old vingar diluted in water for cleaning many different surfaces. I replaced all of our cleaners, towels and sponges with natural ones for under $30!
• Makeup: Ladies, listen up. So much of the pretty makeup we wear contains nasty chemicals that are then absorbed into our bodies through our skin! Yuck! As a lady we have our hormones to keep in check, and you know what can make a huge difference in the health of your endocrine system and hormones? Having a clean, natural, healthy and chemical-free environment. Brands like Almay and Physician’s Formula carry organic and chemical free lines, and they can be bought at your grocery store or Target for no more than you were already paying for other brands like Covergirl or L’Oreal. I actually like the natural stuff better than what I used to use!
• Hygiene: Now think about personal hygiene… shampoo, conditioner, facewash, bodywash, deodorant, perfume, tampons… all of these contain ingredients that can be harmful to your body, and just like makeup they can be easily absorbed by your skin. Luckily, most stores today have clearly labeled sections for natural products. I was amazed at how easily I found natural and organic options for little more than what I paid before. Or you can just do a little digging online if you can’t find what you need in the store.
• Fresh Air: Open your windows as much as possible (not an easy task this time of year) to keep air flowing and clean. You can also use plants in your home to clean the air. Get your diffuser going with essential oils to refresh, and try to use a broom as much as possible instead of a vacuum to avoid stirring up dust in the air.
• Water Filter: This is one I still need to implement myself. Filtering the tap water you drink is a good idea for obvious reasons, but can be easily forgotten. Make it happen so that you can know the water you’re using is fresh and clean.
• Packaging: You know those plastic bags they have at the grocery store for your fruits and veggies? Try to bring your own paper ones, or take your fruits and veggies out of their plastic bags and wash them as soon as you get home. Also be mindful of the plastic packaging on other foods you may be buying. Paper bags (basic, natural ones) are a cheap alternative, and you can always store things in your new glass containers.

There you have it, now you have a basic guideline for detoxifying your home of chemicals that can and do cause your body harm. Taking care of yourself and living a healthy lifestyle goes beyond eating right and working out. Put in the effort and your body with thank you!

xoxo, Mary.

Tips for Maintaining a Healthy Digestive System

Hey there, lovelies! 

Today’s post is going to be focused on meals and digestion, a fitting topic given my upcoming meal plan release! My four-week detailed meal plan is coming soon, so keep an eye out. 😘

Many people don’t realize just how important having a healthy digestive system is for your entire body. It may seem like no big deal to be irregular in the bowel department or to eat meals at random times of the day. But having a good meal schedule and a healthy digestive system works wonders throughout your entire body. There are so many toxins that need to be able to be eliminated efficiently in order for the rest of our body systems to function smoothly. For us ladies, having an efficient system of elimination is a big part of maintaining healthy and balanced hormones (the build-up of excess estrogen in the body can lead to all kinds of hormonal issues). So don’t underestimate the power of your tummy! That being said, here are a few tips to help you establish a healthy digestive system and a healthier you overall as a result.

Hydration: I’ve said it before and I’ll say it a million more times, being well  hydrated is so important for your whole body, and digestion is no exception. Have a tall glass of water with lemon every morning when you get up, this will wake up your digestive system and get it running for the day. Then be sure to drink plenty of water throughout your day to keep things running smoothly throughout all of your body’s systems. I drink 8 ounces right when I wake up, 40 ounces before noon, and 40 ounces after noon. The difference it makes is incredible! 

Regular Meal Schedule: A sporadic and inconsistent diet leads to a multitude of problems, including messed up blood sugar levels and digestive irregularities. Stick to a schedule with your meals and keep your body well fueled throughout the day. For me that means eating breakfast at 7 a.m., a snack at 10 a.m., lunch at noon, a snack at 3 p.m., and dinner at 6 p.m. You’ll feel better and more energized throughout your day from more balanced blood sugar levels, and your body will be able to better handle the things it needs to digest and eliminate.

Fiber: This one probably comes to mind for most people when they think about having regularity in the bowel department. Start your day with a good amount of fiber in your breakfast to start the day on the right foot. Outside of the obvious fruits and veggies, chia seeds are a great source of fiber and omega 3’s, plus they’re easy to incorporate into just about anything. I like putting a spoonful of chia seeds in my oatmeal, on top of my eggs and veggies, or in a breakfast smoothie. 

Probiotics: Maintaining healthy gut bacteria is so important and often neglected. When people think of bacteria they tend to think of bad bacteria, but there’s an amazing group of healthy, good bacteria that reside within the digestive system to help neutralize toxins, assist in the absorption of nutrients, and discourage bad bacteria and yeasts. These good bacteria are not only huge helpers in the digestive process, but are crucial for keeping your immune system strong. Taking a probiotic every day and drinking kombucha are great additions to your routine that will help keep this aspect of digestion running smoothly.

Eat Simply: The more complex the meal the harder it’s likely to be to digest, especially if it contains lots of unhealthy fats. Stick to clean, simple meals filled to the brim with nutrient-rich veggies and lean proteins.

Be Nice to Your Liver: Your liver probably gets forgotten about when you think of stomach issues, but it plays a huge role in digestion and needs to be taken care of! Your liver plays the role of processing the nutrients absorbed by your small intestine, and it provides bile which is a key helper in digesting fat. So try to be good to your liver by eating foods like carrots and leafy greens, and by limiting the amount of alcohol you consume. Cutting down your alcohol intake is beneficial for so many reasons, but this is a good one to start with.
That concludes my tips for healthy and regular digestion, I hope you found them helpful and will begin incorporating them into your routine. Your body will thank you! 
Xoxo, Mary.