After playing around with the settings for a while, here is an easy way to convert your .VOB, .AVI, .MPG and .MOV files to 3GP.

You must have Quicktime 6.5.2 Player installed (you DO NOT need QT Pro)

1. Click on this link http://www.freewebs.com/nivz78/download/3GP_Converter.zip to download the 2.8MB Zipped program
2. Unzip the files to your PC
3. Go to where you unzipped the files and run 3GP_Converter.exe
4. Choose the type of file you want from the drop down.  Choices are:

Nokia 6230 (128x96) Normal Quality
Nokia 6230 (128x96) High Quality
Nokia 6230i (176x144) Normal Quality
Nokia 6230i (176x144) High Quality

5. Click "Select" to choose a different output directory.
6. Drag and drop a file on the white area at the top (file must be .VOB, .MPG, .AVI or .MOV)

Thats it.  Wait for the file to be processed and then copy it to your phone.

NiVZ