The Seven Minute Difference™ | Change Happens in an Instant™

Below is a list of sites we like that can help you get a grasp of the physical part of your life - your fitness and nutrition.

The FitWatch Fitness Tracker will not only help you keep track of the food and calories you eat, it will also help you keep track of the calories you burn through exercise, and more! Subscribe to the deluxe version for only $4.95 a month.

	Quick-Glance charts keep you on track with your daily calorie goals and your protein, carb and fat goals
	Make better food choices by tracking your food -- you can even plan your meals for the day
	Create custom recipes and food and make your food tracking even easier
	View calories eaten by food groups -- you can even view protein, fat, carbs (and more!) by food group
	The Vitamin and Mineral report lets you know if the foods you're eating are nutritious
	Water reports let you know how much water you're getting through the foods you eat and the water you drink
	Daily, weekly and monthly reports let you know how you're doing; spot bad habits and nip them in the bud!

Get Moving and Track Your Exercise

	Quick-Glance exercise chart compares calories burned vs. calories eaten so you can see right away how you're doing
	Track your exercise by activity and find out how many calories you burn doing that activity
	Easy measurement tracking lets you track your hip, waist, thigh measurements, and more

And There's More

With the FitWatch Fitness Tracker, you can set personal goals with the Self-Improvement section, write in your daily journal, change your color scheme, motivate yourself with your favorite inspirational quote, and more

This FREE site is hosted by about.com and is a great place for you to find set some realistic goals regarding your daily nutrition. Once you click on the calculator, you will be asked to input the answers to 4 questions:

Then you will receive a two page document giving you the exact amount of calories you can eat to maintain your current weight, and how many calories you should consume to lose one pound per week. Plus much more…

At Calorie-Count.com, we provide completely free weight loss tools, nutritional information, and a vibrant and supportive community to help you lose or maintain weight, safely and effectively!

Get started by creating a free account.

This site also has many useful calculators and tools and it will allow you to find out the nutritional and caloric values of many foods to help you keep track of what you are actually eating each day.

This website is based on the information from the bestselling book, Body for Life, by Bill Phillips and Michael D’orso. From their own introduction on the Amazon website this is what they have to say about their book:

Change Your Mind 'Change Your Body 'Change Your Life. Imagine, just 12 weeks from now, having the lean healthy body you've always wanted and not having to turn your life upside down to get it. Imagine having the energy to be at your peak from dawn to dusk, having the confidence to do all the things you've been putting off, having the certainty to make the right decision at the right time, and knowing that you really do have the power to change - not just your body but anything in this world you set your mind to.
Does that sound familiar? This is an extremely robust website and they have some excellent tools and PDFs to help you set up a plan and track your progress.

This section of her site lists well over 100 popular restaurants and each menu item with their corresponding calories per serving (and, Weight Watcher points on many). You can even download the menus to your computer and print off your favorites so you can keep them with you and make wiser choices prior to leaving your office or home.

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