Sunday, April 27, 2014

Car trip Clean Snacks!! Let's Go on Vacation!!

Car-friendly Clean Cooler

Before I get into some clean snacks, I’d like to mention a few things:

- Decide your goals for vacation/trip.
Do you want to throw all caution to the wind? Would you like to keep your normal routine? Maybe mix it up with some indulgences and your normal? I’ve found that defining this goal at the beginning of vacation keeps me on track. It’s not for me to decide what you should do! Just remember that just because you are on vacation doesn’t mean that your calories are! Personally, I indulge a little bit but try to keep in line as much as possible.
- Try to get a workout (even if it’s a quick one) the morning before you leave in the car, or once you hit your destination.
All that sitting can take a toll on a body that’s used to moving! If you can’t get one in, then use your restroom stops to stretch, plus, I just feel like it sets the tone for the trip!
- My general rule of thumb? When you can eat well, do it. When you can’t, do the best you can.
There will be times for both on vacation! (Generally more for eating terrible!)
Charlotte wedding
Beach Wedding in the Park 
♥♥♥
We are headed for a 7 hour Drive to Charlotte tomorrow and a 3 hour jump to Charleston for the Wedding!! I will be with my clean eating crew (family) so it will be easier to stay on track! We planned out our meals ahead of time for each night! Will will go out too, but with a BIG family it can be tricky so we reviewed the menu online beforehand and I can ad it to my week. 
The wedding is covered! We got a natural organic local category and I tasted the food and it was AMAZING!! So now I can cheat with a wine or two!! LOL 
And I am not a fan of cake!! 
Clean Packing
Clean Packing


Included:
- Cut up mini cucumbers, red and yellow peppers, celery, strawberries, and frozen blueberries
- Hard Boiled Eggs
- Individual Greek Yogurt Packages
- Packages of sliced apples and grapes
- Cheese Sticks
I also had another bag (not pictured) filled with things that didn’t need to be kept cold:
- Granola or Protein Bars (homemade Here is one to try!)
- Packets of almond/nut butter
- Almonds
- Food Should taste good chips (For my Hubby) 
Here are some other great options for vacation/travel friendly snacks that I’ve taken in the past:
- Shakeology in Ziploc baggie or single serving packets with a “to-go” container of almond milk/water and shaker bottle
- Individual servings of hummus
- Homemade Trail/Snack Mix 
And of course–lots and lots of water! It’s easy to make up your calories with drinks on trips, so try and keep a water bottle with you at all times! And I can't live without BUBBLES!! Love Deer Lakes :)
Keep in mind the refrigeration once you hit your destination. I
P.S. Don’t forget to pack plastic silverware, a bag for disposing trash while in the car, and napkins/wet wipes!
I’d love to get some ideas from you all! What are some car-friendly “clean” snacks that you take with you, either on vacation or in every day life?! (All of the snacks above are actually my “every day” snacks!)
s_bucuren@hotmail.com

Saturday, April 26, 2014

What a Month looks like for a Beachbody Coach!

What a Month!! It has been CRAZY!! I have really enjoyed the time I have been blessed to have away from home. And as I sit here now with my last day of work at the spa and not at home... I am grateful!

video

I had a little COMPUTER melt down and my PC decided to catch a nasty cold!! Now everything I do is to create a life like no one else for my future!! And all my income is set to my goal! Big Goal of being financially free at 35! But I talked it over with my Hubby and we decided it was time for a upgrade! He said your work needs to be proficient you are saving lives!! How sweet!! And not a eye blinked when I bought my newest treasure the MAC book Pro!! LOVE IT!!

So I am back and I make it my promise to reward you with more action on this page :)


I am grateful to have the blessing that I was able to cover ALL our bills this month on April 1st! 
I am grateful that I can be location independent with Beachbody and make a income from anywhere! 

I received a paycheck for two weeks from the spa when I was away helping my Sister in Charlotte for her wedding and it was $337.00 For TWO WEEKS!! I received a check from Beachbody each Thursday, even when I was on the road for just under $2,000!!! I allowed myself $200 in spending play money and I made sure to pay off debt before I was tempted at the mall!! Crazy to think that you can have balance and get paid to just enrich the lives of others! I check in with my customers, follow up, and make sure they are staying on track with the meal plan and workouts. Drinking Shakeology and monitor their health and well being online... On Face book, in a closed private support group!
I also get paid to focus on myself!!


I am required to do personal development daily and I really enjoy it!! See when you give yourself to others you have to find a balance and fill up your strength tank as well!!


I am required to be Prof that the products work so I workout and drink shakeology! Best Tax return EVER!! I get paid and claim my health!! What!! YES!
wake with passion

And Invite!! I invite others by adding value to their lives and showing them through learned knowledge of how the products have changed my health and the health of my family and team of coaches!

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Our Mission


Believe in you!! Be the light in some one's darkness!! Give with no strings attached! When you do things in the spirit of love that is when you feel your best that is when you have really alive!! 
My ultimate goal is to help people reach this highest potential! 

Sara Stakeley, Sarastakeley.com, Beachbody Coach, Team Evolve, paid vacation, location independence, Life enhancer, work from home, stay at home mom, part time job, personal growth, personal training, salon, spa, love your job, PCOS Awareness,
If I could have kids, he would be mine!! 


Walt Disney Said there are three people in this world:

1.Well Poisoners: they are the people who discourage others, stomp on their creativity,and tell them what they can't do.

2.  Lawnmowers : People who have good intentions but are self absorbed, who mow their own lawn but never help others.

3. Life Enhancer:
This last category contains the people who reach out to enrich the lives of others who lift them up, and inspire them.

Each of us NEEDS to do everything in our power to become a Life Enhancer!! To nurture people so that they are motivated to grow and reach their potential!! It is a process that takes time.

How about that for a title!! I am a Location independent Life Enhancer!! 
I AM a Beachbody Coach.
My goal is to make the people around me feel loved respected and secure.

I am hiring Life Enhancers!! Apply NOW to join Team Evolve!
I have 2 Coach Camps Starting in May!! It is going to be a EPIC way to start the Summer! Let me show you how! Message me for details or apply below.

Team Evolve, Beachbody group, Beachbody Team






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Saturday, April 19, 2014

Easter Candy... TRUE STORY!!


Did you know that Easter is one of biggest candy consuming holidays in the U.S. coming in second only to Halloween?  Every year American’s spend over $2 billion on Easter candy!  About 70 percent of all Easter candy sold is chocolate. 

Before you head to the candy aisle at your local grocery store, let’s take a look at some Easter candy favorites and we’ll let you decide if all those calories and sugar is worth it.

Marshmallow Peeps

Peeps
Serving Size 5 chicks
Calories 140, Total Fat 0g, Sat Fat 0g, Sodium 15g, Total Carb 36g, Sugars 34g

No Easter basket is complete without Marshmallow Peeps! FOOD DYE MESS!!  You may be thinking - wow, no fat! And each Peep is only 28 calories? - but have you noticed how much sugar makes up this marshmallow goodness?  The are 36g carbohydrates (0g fiber), which is about 12% your recommended daily value.  To burn off one serving of Marshallow Peeps, you would have to perform Circuit Training for approximately 16 minutes*.  If you’re like me and can’t pass them up, buy the single serving pack to avoid overindulging!


Reece’s Peanut Butter Egg

Easter Candy, eat clean, holiday food, holiday fun, PCOS, eat to lose weight, sugar cravings, sugar, Sara Stakeley, Sarastakeley.com,

Serving Size 1 egg
Calories 190, Total Fat 10g, Sat Fat 3g, Sodium 135mg, Total Carb 18g, Sugars 16g

Each individually wrapped egg is 190 calories and contains a lot of fat, sodium, carbohydrates, and sugars.  They are highly processed and you would have to walk or run about 2 miles* to burn off each one of these delicious eggs.





Reece’s Pieces Peanut Butter Eggs

Easter Candy
Serving Size 12 eggs
Calories 190, Total Fat 9g, Sat Fat 8g, Sodium 45mg, Total Carb 24g, Sugars 21g

Check out the amount of saturated fat!  Saturated fats are fatty acids with a single bond between the carbon atoms.  They increase LDL cholesterol (the bad kind) and consuming too much can increase the risk of heart disease and stroke.  The American Heart Association recommends limiting the amount of saturated fat to less than 7% of daily calorie totals (or approximately 140 calories in a 2,000 calorie/day diet).  Burn off these calories by jumping rope for about 16 minutes* or spend 19 minutes* stair climbing.

Cadbury Mini Eggs

Eat clean Easter
Serving Size 12 eggs
Calories 190, Total Fat 8g, Sat Fat 5g, Sodium 30mg, Total Carb 28g, Sugars 27g

Cadbury Eggs are a very popular Easter candy but they boast a high calorie count, high fat content, high in carbohydrates (only 1g fiber), and contain a lot of sugar.  If you eat Cadbury Mini Eggs, you should spend about 25 minutes* on the Rowing Machine or 28 minutes* on the Elliptical.




Starburst Jelly Beans

Easter Candy, eat clean, holiday food, holiday fun, PCOS, eat to lose weight, sugar cravings, sugar, Sara Stakeley, Sarastakeley.com,
Serving Size 1.5oz (about 1/4 cup)
Calories 150, Total Fat 0g, Sat Fat 0g, Sodium 20mg, Total Carb 37g, Sugars 29g

How can anyone resist Jelly Beans on Easter Sunday?  The positive is there is no fat in the Starburst version.  The negative is the high carbohydrate and sugar content.  To burn 150 calories, try aqua jogging for about 13 minutes* or hit the driving range for 40 minutes*.  Like all candy, eat in moderation!




Happy Easter!

I plan to reward myself with pedicure for Easter!

What will you chose over sweets?


*All suggestions are based off an estimate calorie burn for a 140 pound female.  Exercise intensity, body weight, gender, age, and fitness levels can affect on the actual amount burned

Wednesday, April 16, 2014

10 Reasons You Should be Drinking Lemon Water Every Morning

I start out each day with a large glass of room temperature lemon water to drink. Lemons are rich in vitamins and minerals, particularly vitamin C, an antioxidant that boosts the immune system, protects against cardiovascular disease and even has cancer-fighting properties. Incorporating warm water with lemon juice into your diet is an easy way to meet the daily recommended allowance for vitamin C and keep your body functioning smoothly.

The benefits of lemon water are endless.




10 Reasons You Should be Drinking Lemon Water Every Morning
10 Reasons You Should be Drinking Lemon Water Every Morning


1. BOOST your immune system


Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Hydrates the lymph system

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration(2)!

3. Enhances Mood

Lemon energizes you and it enhances your mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes.
Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

4. Detoxes the Liver

According to NaturalNews.com, the citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

5. Aids in Digestion

Not only will this killer combination relive indigestion, it will also help flush you out. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

6. Balances pH
Drink lemon water every day and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

7. Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #6) lose weight faster.

8. Acts as a gentle, Natural Diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

9. Clears skin

The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

10. Freshens breath

Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I’m slightly worried about it.
Alright I know I said 10 but lemons are so incredible I had to share 2 more reasons to start your day with warm lemon water!

11. Stress Relief

Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

12. Whole Body Health

Lemons and limes are high in potassium. Potassium is an important mineral that works with sodium for smooth electrical transmission in the brain and nervous system. Depression, anxiety, fogginess, and forgetfulness can often be traced to low potassium blood levels. That same nervous system needs potassium to assure steady signals to the heart. So your heart health is improved from the lemon water’s potassium.



Why I drink warm lemon water every day
Warm lemon water is easier to chug!!



* Don’t use bottled lemon juice as it can contain sulphites which a lot of people are allergic to and well, are just plain unhealthy.



Monday, April 14, 2014

Work from anywhere!! It's not too good to be true!!


Beachbody Coach location independence


I don't miss the days when you got home from a trip and have to report back to work the very next day because your vacation days are limited!

work from home
Now I get excited for Monday and I don't have to drag myself to an office or report to a boss! I ...get to BE the BOSS, DRESS for SUCCESS (LOL) because I love doing what I do!!

I am on the Monday Beachbody national call listening and learning how to help people better in my kitchen! In my favorite comfy T-Shirt!!
I am not tempted by the food in the break room because my break room is my KITCHEN!
And I am prepping for my week today while I listen to keep myself on track since I wasn't home yesterday!

 

Ivan
Ivan





I had a great trip in Charlotte NC and it was amazing to be able to be able to travel while working and help my Sister out as well. She is getting married in 3 weeks and I wanted to be able to help her with some last minute things for the wedding as well as help babysit the dogs so they could travel to Charleston to finish up some last minute wedding things like a trail run on her hair and to meet the photographer!! 

Dog sitter
Chino

It worked out that I got to spend time with a couple of Beachbody Buddies while I was in Charlotte as well!! Seay and Neil are from Tampa Florida and Seay and I have become friends through Beachbody! They where here visiting in the fall and even spent New Years with us 2 years ago here in Pittsburgh. It is crazy to think that if it wasn't for Beachbody we would have never meet.
This business has blessed my life in so many different ways through friendships, family, financial freedom, my job location, being able to work from anywhere!!


find friends in your beachbody business

I can't imagine a life without it!

Jerri and I went to college together and she was my very first customer. She was running and focused on changing her health. I shared with her my success with P90X and Shakeology  and she decided to give it a try!! Jerri is from about 4 hours away from Pittsburgh and she and I stay connected in challenge groups in a closed private Facebook page!
21 day fix on vacation
Road Trip on the 21 Day fix


It was awesome to get to take a flash back into my 20's with her this past weekend on the road!! We are both currently doing the 21 Day fix so it was nice to have a travel partner to stay healthy with on the road! 


21 Day fix grilled chicken
Jerri is a awesome grill cook



Jerri and I both love to cook!! My Sister's kitchen never saw so much action before!! And my soon to be Brother in law also liked the fun healthy food we prepared for dinner while visiting!! That is the best part we saved by packing our shakeology for lunch everyday and cooking healthy food at home.


Of course we still cheated a little with a wine and cheese day with Seay and Neil, but the weather was awesome and we had a great afternoon together!




Fun in the sun, Wine vault
Work Picnic

It was great to relax and give my injured back a rest. We brought along the 21 day fix and Focus T25 workouts and Jerri did them with my Sister in the living room at home. I joined Jerri on Sunday for a little fix yoga and the weather was nice so we took a morning and evening walk with the dogs!! 

Friends from diffrent locations


 It is nice to surround yourself with like minded friends and family. Fitness and health are just a way of life!! I even worked with Jerri on my meal plan for this week on the fix. I lowered my daily cups to make up for the lack of activity I am allowed to do!! I can't workout just yet but I am focused on eating 100% fix approved! No cheats!! 
Here is what my week will look like.

21 day fix meal plan with no workout
21 day fix meal plan when you can not workout

  
To think just 2 short years ago I would have to BEG for UNPAID time off and budget and save or go without because I wanted to vacation or even just take a long weekend.
I am so thankful for my Beachbody business and the blessings it has given me and my family's life.
I can travel and splurge!! I got to treat my Sister on a wedding budget to some new clothes and even found a new swimsuit to wear at her wedding week at the Beach!! I love to treat myself and the ones I love with gifts!! It is what living is all about!!



Make a income while on vacation
Working Vacation splurge!!




I no longer work to live!! I LOVE to work!!
 

I determine how hard I work, where I work, what goals I set for myself, when I get a raise and what my future will be! My office is downstairs, but JUST yesterday it was in North Carolina!!! My business is my health, my lifestyle is my example and I get to do what I love each day and that is help OTHER people! 


Sounds like a pretty AWESOME right! 
It is not too good to be true!! It is my everyday!
Do what you Love and it will never feel like you work a day EVER!!!!!







Coach Camp
New Coach Apprenticeship Program


I can show you how 1 decision to try with a passion for others can change your life too!!
I am setting up a coach apprentice group now!!
I would love to share this blessing and you how to make a income from anywhere
 doing what you love! 

PCOS Positive Chef

Message me s_bucuren@hotmail.com with questions.


Apply here to be apart of my team!!



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Tuesday, April 8, 2014

April Team Beachbody Specials! Are you ready to get in your best shape for SUMMER?



You can save $90 when you order this Challenge Pack!
http://www.teambeachbody.com/showcase/-/bcp/2479953029001/253733?referringRepId=253733
I am looking for a couple of people who want or need to lose 20-30 pounds and want to do it in 10 weeks. I am putting together a small focused group for individuals who have used the "I don't have time to workout" excuse. This program is ideal for those with busy schedules, or for people who are short on time but want to 
"GET IT DONE" 
and have the best workout in the shortest time possible. 
FOCUS T25 is an intense workout program, but unlike Shaun's other programs, this one includes a modifier who shows lower impact modifications for EVERY move. 
FOCUS T25 suitable for a broad range of fitness levels.
 If you know of someone that needs or wants to lose 20-30lbs in 10 weeks, please have them inbox me. 
This group is starting April 21st!!
25 MINUTES. 5 DAYS A WEEK. 100% RESULTS.
The only thing standing between you and the results you want is TIME.
 Shaun T experimented for the last year to design a program that delivers the same kind of results you'd expect from an hour-long program, in under 30 minutes. 
He's pulled out the rest to give you everything you need, 
nothing you don't.
 The result is FOCUS T25—and the name implies the intent: 
If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results!!


Check it out here !!

 You will receive the Focus T25 fitness program, one of six delicious Shakeology flavors to replace a meal once a day, and a FREE membership to the challenge! A closed private support group, where you will find all the support you need to complete the challenge!! 
Apply here for this challenge:
https://stakeley.wufoo.com/forms/challenge-group-application/



Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. 
With the Focus T25 or Brazil Butt Lift Challenge Pack.

http://www.facebook.com/SBStakeley
Summer Support group for Motivation and Support

You will receive the Brazil Butt Lift fitness program, one of six delicious Shakeology flavors, and a FREE membership to the challenge closed private support group!! A place where you will find all the support you need to complete the challenge!! 

http://teambeachbody.com/shop/-/shopping/BCPBBL160?referringRepId=253733
Butt lift is $70 off  
 

Apply for the 60 day Challenge here:
https://stakeley.wufoo.com/forms/challenge-group-application/




Last but not least April is a great time to Reset your health!! 
The Ultimate Reset changed my health,100% prescription free!! 

Here is my Story with the Ultimate Reset.
 The Beachbody Ultimate Reset™ is the all-natural alternative to harsh “cleanses” and starvation diets that returns your body to optimal health—naturally in just 3 weeks!

My Favorite Reset Recipe  
http://saraestakeley.blogspot.com/p/recipes_13.html
Ultimate Reset Roasted Root Medley
Roasted Root Medley
(Makes 1 serving)
Ingredients
¼ Onion
½ Fresh Beets
½ Yam into 1-inch chunks
¼ Carrot
2 tsp. extra-virgin olive oil
Himalayan salt (to taste; optional)

Directions:
1.Preheat oven to 400°
2.Combine yam, carrot, beet, onion, and oil, plus salt (if desired), in bowl or dish; mix well.
3.Arrange vegetables in a single layer on a baking sheet.

Bake for 40 to 50 minutes, turning once or twice, or until tender.
 

sarastakeley.com


Message me with questions to s_bucuren@hotmail.com





Sunday, April 6, 2014

Clean Eating Dining Out Options

Here are my tips for Eating out 
and having Shakeology as a backup!! 






My personal Dining Out franchise faves!


Salt of the Earth!! MY FAVORITE!!
Burgh'ers  Great local meats and NON Greassy Burgers !!

Chipolte 
I love their TV ad promoting clean farming methods




Seasons 52
All organic fresh “in season” menu.  Every meal is under 450 calories.
Watch this > http://youtu.be/HZ_3PDkp41c 

True Food Kitchen
Founder Dr Andrew Weil started this fresh and clean eating restaurant based on the anti-inflammatory diet.  There are only 6 locations so this one is hard to come by :-(


Anyone have specialty clean eating restaurant chain they love?
Share in the comments below?

Friday, April 4, 2014

Let's Talk about POOP Baby!! Yes I said POOP!!

When it comes to toileting habits, the topic is not exactly a favorite among Americans – at least for those above the age of four. Mention poop and you can easily clear a room – or at the least, generate some unusual facial expressions, nervous laughter, and wisecracks about “too much information.”
But your bodily emissions are an important health topic that deserves serious attention, regardless of the “ick factor.” In fact, if you ignore what you deposit in your toilet, you could be flushing your health down the drain!
Did you know the average person generates about five TONS of stool in his or her lifetime? Turns out, there is much to be learned from this mountain of poop.
The shape, size, color, and other fecal features can tell you a great deal about your overall health, how your gastrointestinal tract is functioning, and even give you clues about serious disease processes that could be occurring, like infections, digestive problems, and even cancer. Poop comes in just about all the colors of the rainbow... and please forgive me for using the words poop and rainbow in the same sentence.
Although there is a certainly a wide variety of stool colors, textures and forms that are considered “normal,” there are definitely things that, if seen or experienced, warrant immediate medical attention. With this in mind, the overview that follows covers what you need to know about what’s normal and not normal in the bathroom department.
Shakeology has been PROVEN to help aid in digestion, cure IBS, and provide a natural balance!! 

http://myshakeology.com/sarastakeley2

What is Normal Stool?

Your stool is about 75 percent water. The rest is a fetid combination of fiber, live and dead bacteria, miscellaneous cells and mucus. The characteristics of your stool will tell you a good deal about how happy and healthy your digestive tract is the color, odor, shape, size, and even the sound it makes when it hits the water and whether it’s a “sinker” or a “floater” are all relevant information.

The Bristol Stool Chart is a handy tool that may help you learn what you’re going for. Ideally, your stool should approximate Types 3, 4 and 5, “like a sausage or a snake, smooth and soft” to “soft blobs that pass easily.” Type 4 is the Holy Grail

www.saraestakeley.blogspot.com


Fiber tends to bulk up your stool and acts like glue to keep the stool stuck together, instead of in pieces. If your stool is on the softer side, short of diarrhea (“soft serve,” as some call it), it could be related to lactose intolerance, artificial sweeteners (sorbitol and Splenda), or a reaction to fructose or gluten.

Look, Listen and Smell Before You Flush, I KNOW TMI

What’s normal and what’s not when you look into the toilet? The following table will help you narrow down what to look for, so that you aren’t needlessly alarmed. Of course, there are a few signs that ARE cause for concern, and those are listed too. If you have a change in stools accompanied by abdominal pain, please report this to your physician.4
Healthy Stool Unhealthy Stool
Medium to light brown Stool that is hard to pass, painful, or requires straining
Smooth and soft, formed into one long shape and not a bunch of pieces Hard lumps and pieces, or mushy and watery, or even pasty and difficult to clean off
About one to two inches in diameter and up to 18 inches long Narrow, pencil-like or ribbon-like stools: can indicate a bowel obstruction or tumor – or worst case, colon cancer; narrow stools on an infrequent basis are not so concerning, but if they persist, definitely warrant a call to your physician
S-shaped, which comes from the shape of your lower intestine Black, tarry stools or bright red stools may indicate bleeding in the GI tract; black stools can also come from certain medications, supplements or consuming black licorice; if you have black, tarry stools, it’s best to be evaluated by your healthcare provider
Quiet and gentle dive into the water...it should fall into the bowl with the slightest little “whoosh” sound – not a loud, wet cannonball splash that leaves your toosh in need of a shower White, pale or gray stools may indicate a lack of bile, which may suggest a serious problem (hepatitis, cirrhosis, pancreatic disorders, or possibly a blocked bile duct), so this warrants a call to your physician; antacids may also produce white stool
Natural smell, not repulsive (I’m not saying it will smell good) Yellow stools may indicate giardia infection, a gallbladder problem, or a condition known as Gilbert’s syndrome – if you see this, call your doctor
Uniform texture Presence of undigested food (more of a concern if accompanied by diarrhea, weight loss, or other changes in bowel habits)
Sinks slowly Floaters or splashers
  Increased mucus in stool: This can be associated with inflammatory bowel disease like Crohn’s disease, or ulcerative colitis, or even colon cancer, especially if accompanied by blood or abdominal pain

How Often Should You Move Your Bowels?

Normal bowel habits vary. When we talk about regularity, what we’re really talking about is what’s regular for you. Three bowel movements per day to three per week is considered the normal range.
What’s more important than frequency is the ease with which you move your bowels. If you need to push or strain, something is off – moving your bowels should take no more effort than urinating or passing gas. The thing to watch for is a sudden change in your bowel habits. Many factors can affect regularity, such as diet, travel, medications, hormonal fluctuations, sleep patterns, exercise, illness, surgery, childbirth, stress and a whole host of other things.
Now that you know, Hope it helps you to GO!!! LOL