** "Four Great Tips On How To Keep On Track And Make        Progress Over The Holiday Season."  by Dr. Robert Osgoodby

**  Ask Dr. Bob - After I workout, I have this ammonia-like smell
 in my nose. Is this normal?

**  Trivia - Six Million Times

**  Ladies and Gentlemen - "How do I Get There From Here?" by
James Grove

**  Dr. Earl Mindell's Wellness Update
________________________________________________________________

                             Welcome

If you have a question concerning your body transformation,
please send it to - drosgoodby@aol.com - we will answer all
questions received, and if it is of interest to our general
subscriber base, we will include it here.

All previous newsletter are archived at our web site at:
http://www.adv-marketing.com/business/bbnewslt.htm

If you haven't already, be sure to stop by Dr. Bob's web site
at: http://www.bestbodyever.com
________________________________________________________________

             Four Great Tips On How To Keep On Track
            And Make Progress Over The Holiday Season.

I had the pleasure of taking my children to the mall to see "The
Grinch" on Black Friday.  On the busiest shopping day of the
year, the mall was packed with people starting their holiday
shopping.  Holiday music is playing on the radio, house
decorations are going up, the holidays are here again!

You've been working out, sticking to your diet and making steady
progress.  Make it your goal not to gain any weight over the
holidays.  Don't look for huge losses during this time frame, but
don't go backwards either.  You've worked too hard.

Believe it or not, you can enjoy the holiday festivities, and
still keep making progress.  By incorporating the following five
tips into your holiday season, you will be one of the elite few
this holiday season who does not gain seven pounds between
Thanksgiving and New Years.  Prove the experts wrong!

Be Carb Conscious

During the holidays, it is extremely difficult to watch your
carbohydrate intake.  Everywhere you turn there are carbs!!
Holiday celebrations just wouldn't be the same without mashed
potatoes, stuffing, yams, pies, cookies, and cakes.  By all
means, eat and enjoy carb meals during the holidays, but set
realistic limits.  If you have a piece of pie, pass on the mashed
potatoes.  If you have mashed potatoes and yams, pass on the pie.

Portion Control

By properly managing the size of your meal portions, you can eat
anything you like.  If you have been following the program for a
while, your stomach and body are already conditioned to portion
control.  You don't have the urge to stuff yourself, and if you
do you're uncomfortable.  If your going to load your plate, load
it with healthy items like salads, lean meats and vegetables.
Eat smaller portions of anything else.

Drink Lots Of Water

One of the most common questions we get is, "How many ounces of
water should I be drinking a day?"  A rule of thumb is to take
your body weight and divide it by two.  Whatever number you come
up with is the minimum amount of water you should drink every
day.  If you weigh 200 lbs., you should be drinking 100 ounces of
water everyday.

If you weigh over 300 lbs., this rule of thumb does not apply.
Consult with a Registered Dietician or Physician for the proper
recommendations for your individual situation.

Drinking the recommended daily amount of water also flushes fats,
toxins and salt from your body.  Water also fills you up and
decreases your desire to eat.

Modify Your Training Program

Until New Years, modify your training program to combat those
extra calories.  If you normally do 30 minutes of cardiovascular
exercise three times a week, increase it to 40 minutes four times
a week.  This will keep your metabolism high and help you burn
those extra unwanted calories.

Make it a point to add some extra athletic activities that you
enjoy to burn extra calories.  Play tennis with a friend.  Play
basketball with your daughter.  Wrestle with your son.  There are
hundreds of fun activities to chose from that increase your heart
rate and metabolism.

By watching your carbs, managing portion size, drinking lots of
water and doing a little extra exercise, you'll keep making
positive progress towards your fitness goals despite the
holidays.  Have a happy and healthy holiday season!

-----

Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest.
Stop by his web page at bestbodyever.com to see his before
and after pictures and subscribe to his monthly newsletter.
_________________________________________________________________

                           Ask Dr. Bob

Each edition includes a response to a question received from
our subscribers.  We answer all questions, however those that we
think will be of interest to a number of people, we will feature
here.

-----

Hi Bob. Well...lets see... I now weigh 200 lbs. That's 29.5 lbs
since October 9th. I began your plan with exercise on 10/14/00. I
have not missed a workout. As a matter of fact, I went to NYC for
dinner the night before last and was supposed to run that day.
When I came home (1am) I went to the gym at work and ran 3 miles.

I want to lose more and gain more muscle. When I started, I was
using the cybex bench press at about 60 lbs (3 sets). Last night
I did 115lbs for 3 sets of 10. I feel better, my clothes fit...I
look a lot better (my wife says I need to stop losing weight) and
I'm going to really hit the gym hard beginning on Tuesday,
meaning I'm really going to PUSH myself.

This week I ran 4 miles on Tues., 2 miles on Wednesday, 3 miles
on Thursday.  I'll run again today and Sunday so my goal is 13
miles this week.  My goal for December is 20 miles a week.

My diet is good although I lose track of meals due to being busy
at work and with extra activities. I am not really following your
menu but I am more or less following the concept of your diet. My
Carbs are down and proteins up.

I do have a question... After I workout, I have this ammonia-like
smell in my nose. It's not in my sweat but seems to be more deep
in the sinuses. Is this normal, or dangerous? Oh...I have been
taking Xenadrine and a GNC Mega Man Vitamin. I limit the
Xenadrine to 1 cap 2 times a day. It makes me a little jumpy but
it seems to work.

Thanks for your help and by next month, you should have a lot of
referrals if all goes as planned. I hope Toni is doing well...She
has been busy lately with training, school, life, job and is
trying to keep up. I really try to help but she is very sensitive
about her weight and exercise. I even tell her I'm going to beat
her in our annual 5K race in Long Branch this spring.  I haven't
seen her in two weeks but the last time I did, her clothes were
REAL lose and she was saying she doesn't have too many things
that fit her.

Is it OK to pig out on Christmas? Just ONE day? I know that I
need to stay focused I just fear I will start bad habits again
and be back to square one.  I cant WAIT to see what the second
month results will be.

-----

Congratulations!  Thirty pounds in 4 weeks is impressive!

I can see your not having any problems with motivation or
dedication when your running three miles at 1:00AM to stick to
the program.  It's also good to see your strength is quickly
increasing - you'll be amazed at what will happen over the next 8
weeks.

Eat as much as you want on Christmas, just get right back on
the horse on Tuesday.  That week, you may only drop three or four
pounds, rather than 7+ lbs. your averaging now.

The ammonia smell is normal, healthy, and a good sign.  It let's
you know that you had a good cardiovascular workout.  I get it
every time I run.  With a good sweat, your body cleanses itself
and eliminates toxins.

After reviewing your e-mail, you're ready to take it to the next
level.  Here are a few changes I suggest:

1.  When you hit 190 lbs., have a body composition test done and
    see what your body fat percentage is.  If your under 12%, I
    recommend you decrease your cardio to two days a week.  Run 4
    miles only on the days you are training legs.  You don't want
    to continue losing 7 lbs. a week for too much longer.  When
    you are losing weight at this rate, you are losing lean body
    mass as well as fat.  You want to slow it down if you really
    want to build some muscle.  Another advantage is your legs
    will respond faster because you are giving them more time to
    recover and grow.  When you run everyday, your legs will not
    develop at the pace your upper body does.

2.  Replace the time you would have spent running with more
    weight training.  Kick it up from 3 sets to four for each
    exercise and throw in an extra exercise for each muscle
    group.  ex. chest - push ups, dips, decline press, triceps -
    close grip barbell bench press, overhead rope tricep
    extensions, shoulders - rows, biceps - cable curls or
    preacher curls, back -close grip lat pull downs, t-bars, legs
    - abduction and adduction, waist -ab wheel.

These are just a few examples you can chose from and there are
many other exercises you can chose that I haven't mentioned.

Strength training burns a lot of calories so if you stick with
the diet, you will continue to lose weight, just not as quickly.
Remember, this isn't a weight loss contest.

3.  To increase really increase your muscularity while slashing
    your body fat percentage, not only do you need to decrease
    your cardio and increase your weight training, but we also
    need to adjust your diet.  You want to be losing 3 lbs.
    maximum a week from here to your goal.  I recommend that you
    increase your caloric intake by adding an extra meal.  I know
    it's hard, but for maximum results, you got to feed those
    muscles if you want them to grow.  You should be doing at
    least 2,200 calories a day, 2,400 is even better.  Don't
    eliminate carbs.  Eat at least one complex carb meal every
    day.(preferrably two)  Eat the same kinds of foods you have
    been, just make it a point to eat every three hours, five
    times a day.  Broil those chicken breasts, hard boil those
    eggs, make a big salad, toss it all in tupperware, and put it
    in the refrigerator at work.

I'll be fishing for Marlin in Costa Rica until December 5th.  I
will follow up with you that following weekend.

Your doing great!  Hit those weights hard, kick up the intensity,
concentrate on form, struggle to get that last rep, and keep up
the good work.  You're my star pupil!

Warmly,
Dr. Robert Osgoodby
_________________________________________________________________

                              Trivia

An adult human blinks his or her eyes more than 6 million times
in a year. Women blink more often than men.
_________________________________________________________________

          ********How do I Get There From Here?********
                         by James Groves

Believe it or not, but this is a question that I am often asked
by people who are interested in improving their health.  I always
tell them the path to good health and wellness is taken one step
at a time. The kid's joke about, "How do you eat an elephant?
One bite at a time," tells the whole story. Take each small step
I give you and turn it into a habit, just like combing your hair
or brushing your teeth.

So let's get started.  Tip number one is don't skip meals.  Eat
three to five times per day, but eat light each time.  Start your
day with breakfast.  You already know from last week's Health
Tip that I am a big fan of this meal.  Eat oatmeal, cereal,
fruit, fresh juice, and whole grain breads.  For a midmorning
snack at work eat fruit, raisins, or yogurt.  Eat soup, half a
sandwich, or a salad with light dressing for lunch.  For an
afternoon snack eat plain popcorn, rice cakes, or your favorite
fruit.  Dinner should include lots of vegetables that you like.
If you don't like spinach, don't eat it.  Eat a small portion of
meat, and limit bread, butter and potatoes.  Make a large salad
with lots of tomatoes, peppers, celery, cucumbers, and use a
light or fat free dressing.

If you eat often, but eat less, you will find the weight will
begin to fall off.  Don't skip meals and don't starve yourself.
When you do this you are actually signaling your body to go into
it's "starvation" mode and your metabolic rate will actually slow
down causing you to retain the weight, not lose it.

Live in Passion and Good Health,
James Groves
_________________________________________________________________

                Dr. Earl Mindell's Wellness Update
                ==================================

Americans love their sweets. Candy, cookies, cake, ice cream, and
soda are a regular part of the Standard American Diet (SAD). When
it became obvious that excessive sugar consumption was
threatening the health of Americans, aspartame (NutraSweet) soon
became the artificial sweetener of choice.

Aspartame is now found in countless processed foods and
beverages. It's an excitotoxin, which means that it breaks down
into chemicals that kill off brain cells. No wonder so many
people get headaches from it, or that it's been linked to
seizures and even brain tumors.

The companies that make aspartame don't want you to know about an
herb that has been used for centuries as a calorie-free
sweetener. This herb, called stevia, is 70 to 400 times sweeter
than table sugar (depending on how it is processed) and is widely
used in South America and Japan. The Japanese consume more than
1,000 tons of stevia each year! Stevia is completely non-toxic
and research has shown that it actually has beneficial effects on
health. It has been shown to reduce blood pressure and balance
out blood sugar levels.

You can buy stevia leaf and powdered stevia to add to your own
foods and beverages. It works well for baking and sauces, or as a
sweetener for tea and coffee.

Stay Healthy,
Dr. Earl Mindell

-----

Visit http://keith.freelife.com
________________________________________________________________

This issue marks the end of our first year of publication.  I
hope you have enjoyed the issues so far.  Next year we will
return with some new and interesting articles to help you get
into your best shape ever.

I would like to take this opportunity to wish everyone a happy
holiday season.

Yours in Health
Dr. Robert Osgoodby
________________________________________________________________

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---

For Information On How You Can Build Your Best Body Ever In Just 3 Months, Call Dr. Osgoodby At (732) 842-2258
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