** Achieve Your Goals by Dr. Robert Osgoodby

** Zoloft VS. Exercise For Depression by Dr. Earl Mindell

** Smiles - The Diet

** “How To Avoid Getting The Flu” Without Flu Vaccine by Frank Barnhill, M.D.

** Trivia

** Stress Tips by Dr. Rae Baum

The best gift you can give someone is the gift of health.To help you along your way, visit our Web Site at - http://bestbodyever.com/ .   We have also reworked our "FitnessProgram" and the electronic version which is sent directly toyour email address is now available for just $49.95.

 WARNING!! Always seek the advice of a Medical Doctor beforestarting, or making changes in your diet or exercise program. All previous newsletter are archived at our web site at:http://www.adv-marketing.com/business/bbnewslt.htmIf you haven't already, be sure to stop by our web site at:http://www.bestbodyever.com/

All opinions presented in this publication are those of the authors. Articles in this newsletter are for information only. If you have a medical problem, see your Medical Doctor.

On any given day, you can walk into any gym and find well-intentioned frustrated members.  No matter what exercise program they try, they can't seem to achieve their goals.   Some have gotten positive results for awhile, but have flatlined and just can't seem to get off a plateau.  If you are serious enough to dedicate your valuable time to improve your health and appearance, then make it count and get the maximum return from the time you are investing.  If you avoid the following common mistakes, you will have a much better chance of building the physique you desire.

1. Too Much Time Between Sets - Most people socialize far too   much in the gym.  If you want to socialize at the gym, do it   after you finish your workout.  Make your lips the last muscle group you train.  Unless you are a powerlifter, you should never let the muscle group fully recover between sets.  A good rule of thumb for minor exercises (ex. bicep curls, calf raises, triceps extension) is 60 seconds of rest between sets.  For major exercises like squats, 90-120 seconds may be   necessary.

2. Trying To Reduce Fat In A Certain Area - I know men who do endless sit-ups to burn the fat in their abdominal area to get  that six pack of abs and get rid of those love handles.  I receive e-mail from women that want to get rid of unwanted fat in their legs, rear-end and arms that think the solution is increased weight training for that particular body part.  You can not spot reduce bodyfat. To get positive results, you need to reduce your bodyfat throughout your entire body.  You can not pick and choose.  To reach your goals you need a balanced program of weight training, proper diet and cardiovascular exercise.  As you decrease your overall bodyfat percentage, your problem areas will improve.

3. To Gain Size And Muscularity, You Must Stick With Free Weights This is a common misconception.  Barbells and dumbbells are a staple for increasing muscularity, but by all means compliment them with machines.  Machines and cable exercises allow you to specifically concentrate on certain areas of a muscle group, and significantly decrease your risk of injury.

4. Rushing Through A Set - A classic example that comes to mind is the young novice trying to show off on the bench press.  With no form, rhyme or reason, he bounces the weight of his chest fast and furiously.  Other than increasing your chances of injury, this serves no purpose.  By slowing down the pace   and concentrating on muscle contraction and form, you will get the maximum return from your weight training and significantly decrease your chances of injury.

5. Doing The Same Old Routine - One of the main reasons people plateau is they do not shake things up a little.  By doing the same thing day after day, your muscles adapt to the routine and you will stop making gains.  Mix things up by adding in new exercises, switching exercise order, and varying the amount of weight and the number of repetitions in a set. Changing your routine will shock your muscle groups and help prevent stagnation.

6. More Is Better - For a large muscle group like your chest, you may do 12 sets to muscle failure.  If you train your triceps after chest, they are already pre-fatigued from your chest exercises.  All you really need is 6-9 sets to properly finish off your triceps.  Two or three exercises, three sets each is plenty.  Anything more is over training which increases your chances of injury and slows your progress.

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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.

Heart Health

Do you suffer with heart and/or circulatory ailments? Heal your body with a non-invasive, no risk, nutrition program. contact us at: http://www.herbal-nutrition.net/ysinkevich

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Zoloft VS. Exercise For Depression
by Dr. Earl Mindell

Depression is no laughing matter. It can be devastating, crippling, and very tough to get rid of. When overwhelming sadness gets in the way of a life well lived and puts dangerous cramps in important relationships to boot, antidepressant therapy offers a sort of “shortcut” to feeling better.

In the best circumstance, antidepressants get the depressed person through the worst of it, enabling him or her to function and go to therapy to work out whatever underlying issues are creating the depression. In the worst circumstance, the depressed person allows the antidepressant to take the place of the self-examination, therapy, counseling, soul-searching, spiritual crisis, suffering, mourning, or life-changing that need to occur to permanently lift those clouds. They may attribute their depression to a “chemical imbalance” that will forever need to be re-balanced with the help of a synthetic, neurotransmitter-tweaking pharmaceutical.

In 1999, a ground-breaking study performed at Duke University Medical Center in Durham, North Carolina found that exercise training reduced symptoms of depression in patients aged 50 years and up—just as well as an antidepressant alone or a combination of antidepressant and exercise program. In a follow-up study, the investigators found that 10 months later, subjects who did exercise alone had a significantly lower relapse rate than those who took antidepressants and exercised. They hypothesize that this could be due to an attribution of improved well-being to the drug rather than the exercise. In other words, those who took the drug thought that the drug was what made them feel better, not the workouts.

So, next time you're feeling blue, haul yourself up out of your chair, lace up your jogging shoes, slip on your swimsuit, or roll out your yoga mat and move your body. If you or someone you care about is taking antidepressants but not engaging in a consistent program of moderately intense aerobic exercise, a doctor should be consulted about making the shift to more happiness through heart-pumping exercise!

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To learn more about how Dr. Mindell can help you get into the best shape of your life, visit:
http://freelife.com/Sites/keith/Redir.cfm?page=/info/nutrition/nutritionhome.cfm

The Diagnosis
=-=-=-=-=-=-=

A man walks into the doctor's office.

He has a cucumber up his nose, a carrot in his left ear and a banana in his right ear.

"What’s the matter with me?", he asked.

"You're not eating properly", replied the Doctor.

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Amy and Jamie are old friends. They have both been married to their husbands for a long time. Amy is upset because she thinks her husband doesn't find her attractive anymore.

"As I get older he doesn't bother to look at me!" Amy cries.

"I'm so sorry for you, as I get older my husband says I get more beautiful every day." replies Jamie.

"Yes, but your husband's an antique dealer!"
 
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A dietitian was once addressing a large audience in Chicago. "The material we put into our stomachs is enough to have killed most of us sitting here, years ago. Red meat is awful. Soft drinks erode your stomach lining. Chinese food is loaded with MSG. Vegetables can be disastrous, and none of us realizes the long-term harm caused by the germs in our drinking water."

"But there is one thing that is the most dangerous of all and we all have, or will, eat it. Can anyone here tell me what food it is that causes the most grief and suffering for years after eating it?"

A 75-year-old man in the front row stood up and said, "Wedding cake."
 
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Are you unhappy with the way you look? Would you like to loose weight? Are you interested in toning-up or increasing your muscularity? Would you like to improve your health and quality of life? Are you thin and like to gain weight? If you have answer ed "yes" to any of these questions, We are confident our diet and exercise program will quickly get you to your goals. Your diet and exercise program is tailored to your individual needs and situation. We are here to help you every step of the way. P lease visit our web site at http://www.bestbodyever.com/. There are some great "before and after" pictures on the site that will motivate you to make the decision to improve your health and build your best body ever.

Make your own ice pack by mixing one part rubbing alcohol and two parts water. Fill a ziplock plastic bag with this, then freeze. The rubbing alcohol keeps it from freezing solid, so the pack will conform to any part of your body. Wrap in a cloth to use.

What can you do to avoid getting the flu and even the common cold if you don’t want to take flu vaccine or if it’s not available?

The obvious answer is to look to other methods to stay well during the flu season. Here are some suggestions to help accomplish your goal:

1. Wash your hands at least 7-8 times per day and after shaking hands or touching the face of another person. Person to person contact is the second most common way disease is spread.

2. Wash your hands in warm soapy water before and after touching your eyes, mouth or nose. Do this consistently every single time to lessen spread of germs!

3. Ask persons with a cough or sneeze to cover their nose and mouth with tissue or a handkerchief since fine mist and water droplets full of virus are coughed into the air for a distance of 2 to 10 feet. These droplets stay suspended in the air for up to 5 minutes after a cough or sneeze. Using their hand to “catch it” will not stop spread of most droplets, and of course, you really shouldn’t shake their hand afterwards.

4. Aerosol (sneezing and coughing) and body fluid dispersal is the most common way the flu is spread. So, avoid kissing, eating or drinking after others and don’t touch another person’s sputum or vomit unless you thoroughly wash your hands afterwards. Do not share glasses, eating utensils, straws, plates, toothbrushes or washcloths. Others may have the virus, but not show symptoms of infection. Certainly, you should not copy cat the television candy commercial and share false teeth.

5. Be sure that all used handkerchiefs and washcloths go in the washing machine and tissues go into the trashcan. Once tissues are disposed, do not touch them again as viruses can live a very long time in tissue paper.

6. Ask your daycare, school, and work place to provide spray or wipe disinfectant to use on telephones, hard toys, counter tops, doorknobs, commode flush handles and seats, and other hard disease adherent surfaces (called fomites) several times a day. Virus particles can survive for hours on such surfaces and if you touch them and then touch your eyes, nose or mouth, then, well you get the idea.

7. If you can’t wash your hands because you’re away from water, then carry antibacterial hand gel and use it often. Caution! You must leave most hand gels on your skin for minimum thirty seconds before wiping off. Otherwise, they don’t work well! If you don’t have these gels available, rubbing alcohol is an option. These chemicals are not to be used on the face, in the mouth, ears, nose or eyes.

8. Avoid exposure to excessive cold and heat, as abrupt changes in temperature seem to render the linings of your nose, throat, and lungs more susceptible to invasion by germs. Wear clothing appropriate for the weather. Overdressing for cold can be just as damaging as undressing.

9. Eat healthy, exercise, drink plenty of fluids and take your antioxidant vitamins. Food and water provide the fuel that your body uses to fight off infections. Exercise, Vitamin C and antioxidants are thought to improve your body’s resistance and immune system to germs in general.
10. Get at least 7 hours sleep a night. Your body’s metabolism works best with adequate rest. Sleep and rest also helps increase your immune systems ability to fight infections.

11. Last but not least, avoid persons who are sick if possible and if you’re that sick person, stay home instead of giving the infection to everyone at work, school, daycare and church. Make your workplace the ideal healthy place to work!

12. Ok, I know, I said 11 was the last, but not least. So, here’s the least: consider wearing a surgical mask when you have a cough or sneeze. Some oriental cultures do so out of respect for others!

I hope all of these uncommon tips will help you and your loved ones stay well during this upcoming flu season. Please share this with your family, friends and those with whom you work so we can help everyone have a great healthy winter. You have my permission to reprint and distribute this educational article as long as it is copied in its entirety.
Dr. Frank

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Frank Barnhill, M.D.
Certified American Board of Family Medicine
http://www.drhuggiebear.com

To clean a toilet, drop in two Alka-Seltzer tablets, wait twenty minutes, brush, and flush. The citric acid and effervescent action cleans vitreous china.

You will find this "Stress Tip Message" helpful to stay focused and on purpose. You can put this message to work by reading it often throughout the day.

"Investing in self-improvement pays dividends. Use your intuition to point you to changes that benefit your plans."

---- Dr. Rae ----

~ Need help with this? Contact The Baum Group at:
mailto:TheBaumGroup@YourStressMatters.com

If you need to lose weight, you must be in caloric deficit. This can be accomplished by cutting down your caloric intake, or increasing the amount of calories you burn by exercising. I recommend both. Even though a calorie is a calorie when it comes to weight loss, a calorie is not a calorie when it comes to your health. Make sure your daily diet includes several servings of fruit and vegetables and whenever possible, avoid foods that contain trans fat.

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Yours in Health
Bob Osgoodby