Pain Free Dentistry

Posted on 24 December, 2015  in Blog

Ways to a Pain Free DentistryThere are some things in life that we fear, and some of these we have to bravely face, such as going to a dentist.

Some people, imagine themselves sitting in a patient’s chair, blinded by the strong light and that terrifying dentist with his daunting tools, slowly pulling your tooth out of your mouth. Well, you should start thinking the other way. Once we let our fears go to our heads, then we will not have better and healthier lives. Many people have experiences of pain when they visited their dentist in the pas, but things have changed, more and more dentists are specialising in pain free dentistry as Dr. Glenn Steffin from the Ferring Dental Clinic says “Teeth are an investment for life”,  and as such we should do all we can to encourage people to look after their teeth and visit the dentist regularly.

Years of study, training and development led to the development of pain free dentistry. One should worry no more, since advanced technologies are present to make your check up or surgery painless. Some technologies even helped dental procedures to be done in a faster, painless way. Medicines, such as nitrous oxide, sedatives and anesthesias, are available for patients to help them feel relaxed during an appointment with their dentists. Your dentist will recommend when to take any of these medicines to ensure the best results.

An anxious patient who is due to undergo checkup or treatment should get to know his dentist beforehand. It’s important to know who your dentist will be, so as to lessen your anxiety and to start building trust for better results.

For some, it is uncomfortable to have a dentist who is opposite to your gender to work on you. These can cause the patient to feel feeling awkward and embarrassed, and that comfort from the same gender is more effective than dental service coming from the opposite sex.

Give yourself a little bit more time to get ready, but don’t take it too long. Set the right date on your calendar and call to the dentist’s office if your desired practitioner is available on your preferred date.

Now that you’ve taken a courageous step to get healthier teeth and mouth, discuss your feelings and concerns with your dentist.

You can always distract yourself by plugging your earphones into your ears, so you can stop concentrating on the treatment or procedure that is about to happen. This can effectively change your mood from anxious to calm, especially when you have your favorite playlist on.Ways to a Pain Free Dentistry 2

When you are able to accomplish going to a dentist and have the right treatment, don’t stop there because making ourselves healthy should not stop. Regular checkups should be planned at least twice a year. Doing so can make you be familiar with the environment of the dental clinic, and the procedures that will be done to you.

Going to the dentist as early as possible, having regular checkups, regular brushing and flossing would lead someone to a healthier and pain free teeth life.

The Fundamentals of Playing Tennis

Posted on 15 October, 2015  in Blog

The fundamentals of tennis start with the basic understanding of the game of tennis, its rules, regulations and game play. Player’s first learning the fundamentals of tennis should initially begin with the basics before progressing to advanced tennis components.

sky-people-clouds-crowdThe fundamentals of tennis start with understanding the basics of tennis.

In the fundamentals of tennis, the basics of the game must be learned. Often times, these tennis basics can be vigorous, frustrating and agonizing for a beginner. Similar to a pyramid, tennis beginners must start from the first level foundation to build a solid root, in this case the basic strokes, understanding of the rules and how to play tennis.

On TV, tennis looks likes it is really easy to play because the pros have spent a majority of their lives practicing and working really hard. It goes without saying that they have the natural talent for the game as well. At the club level, there are some beginners who just seem to have a more innate ability to play the game.

They have an immediate grasp of the fundamentals of tennis. Other beginners have to work harder at getting to a certain level. In either case, the correct basics should be taught and reinforced repeatedly until it becomes almost second nature. We’re not talking solely about stroke mechanics, though these are undoubtedly a big part of the game. Tennis is more than just strokes.

You also have to consider your tennis-playing equipment and physical conditioning. There is also a mental side. It is your brain, after all, that lets you conceive strategies and execute tactics. It is also what makes you focus, concentrate and have feelings.

To thoroughly understand all the fundamentals of tennis, it is helpful to break down the game into the physical and mental aspects. We will consider first the physical part.


The physical fundamentals of tennis can further be subdivided into these components:

  • Strokes – this pertains to techniques in striking the ball
  • Footwork – this covers proper movement on court
  • Physical fitness and conditioning – this includes strength, flexibility, speed, agility and stamina. It also covers eyesight, reaction time and coordination.
  • Equipment – your racket, strings and shoes


Fundamentals of Tennis: Strokes

The most commonly discussed fundamentals of tennis are the techniques of properly executing the main strokes as listed below.


Fundamentals of Tennis: The Forehand groundstroke

  1. The acceptable grips are the continental, eastern, semi-western and western. For beginners, the eastern grip is usually taught. This grip is just like shaking hands with the racket.
  2. Wait for the ball by standing on the baseline facing the net with knees bent comfortably and weight on the balls of the feet. Hold the racket in front with arms relaxed.
  3. Take the racket back while pivoting the hips and turning the shoulders. Body weight loads up on the back foot (right foot for right handers). How you take your racket back depends on what you’re comfortable with as long as it is a smooth and continuous motion.
  4. Swing for the ball with a relaxed arm and a loose wrist. Then on contact, hit the ball out in front at the same time as you firmly snap your wrist through the ball. The shoulders and trunk uncoil while body weight is transferred from back foot to front foot as you step into the shot.
  5. Follow through completely by finishing with the racket over the opposite shoulder. Then recover back to the waiting position.


Fundamentals of Tennis: Backhand groundstroke

  1. Acceptable grips are the continental, eastern and double-handed grips. Double handed grips are usually a combination of a continental or eastern grip with the dominant hand and an eastern forehand or semi-western forehand grip with the non-dominant hand.
  2. Wait for the ball as you would on a forehand groundstroke.
  3. Take the racket back in a smooth and continuous manner that you are comfortable doing. Pivot the hips, turn the shoulders and load your weight on the back foot.
  4. Swing for the ball with a relaxed arm/s and loose wrist/s. Hit the ball in front and firmly drive through it, uncoiling the shoulders and trunk. Transfer your body weight from back foot to front foot as you step into the shot.
  5. Follow through completely. One handers should keep the elbow straight and two handers should finish over the opposite shoulder. Recover for the next shot.


Fundamentals of Tennis: Serve

  1. Hold the racket with a continental grip. The non-dominant hand holds the ball using the fingertips. Line up sideways to the net with feet body width apart. Your leading foot is pointing diagonally to the baseline and the back foot is parallel to the baseline.
  2. Toss the ball up and fully extend the tossing arm. Take the racket back behind your head. Look up to the ball. Bend your knees, coil your trunk and turn and tilt the shoulders.
  3. Launch up to the ball with your legs by pushing off the ground with your feet. Take the racket to the back scratch position by cocking the wrist back fully. The elbow goes up and extends, followed by the wrist, which pronates the forearm to contact the ball. At this point, the arm and wrist are both fully extended. The shoulders and trunk uncoil.
  4. Follow through by continuing pronating the forearm and extending the arm out toward the target before coming around and finishing on the opposite side of the body. Land with the leading foot as weight transfer is completed.


Fundamentals of Tennis: Volleys

  1. Hold the racket with a continental grip in front of your face. Focus on the ball and keep on the balls of your feet.
  2. Turn your shoulders as you step forward to meet the ball with the racket out in front and above the wrist.
  3. Adjust to the height of the ball by bending your knees, not your waist.


Fundamentals of Tennis: Spins

Topspin – this is applied by hitting the ball from low to high

Slice – backspin or underspin shots are the reverse of topspin and are created by hitting the ball from high to low

Lob – this is a shot that is hoisted high up in the air over a player at net. It is also sometimes used to disrupt the rhythm of a baseline rally. It is hit by opening up the racket face before contact and following through upward.

Drop shot – this is an underspin shot that lands short over the net and is meant to make an opponent who is at the baseline try to scramble forward. It is hit like a slice but much more softly.


Fundamentals of Tennis: Footwork

Proper balance should be maintained at all times in executing all kinds of strokes. Throughout a point, you should keep on the balls of your feet with your knees bent. Take small adjustment steps as you set up for your shots. Never plant your feet firmly on the ground.


Fundamentals of Tennis: Physical fitness and conditioning

Strength – whole body strengthening is ideal because tennis is a sport that can cause imbalances in the musculoskeletal system. Particular attention is paid to certain areas that could be vulnerable to injury, namely, the shoulder (especially the rotator cuff), the elbow and the wrist.

Flexibility – this goes hand in hand with strength and is important to prevent injuries.

Speed – this refers to the rate at which a person can move along one direction. Developing speed is important for tracking down shots hit far away from you.

Agility – this is closely related to speed and pertains to the ability to get moving from a stationary position, change directions and change speeds.

Stamina – how long can you play without getting too tired? You never know if a match will last 30 minutes or 3 hours so it is always better to be prepared.

Eyesight and reaction time – you are always told to focus on the ball but you have to know that you can actually see the ball. When you do see it, you have to react appropriately and quickly as well.

Coordination – having a smooth stroke and timing the ball well can only be developed through constant practice and drills.


Fundamentals of Tennis: Equipment

When people talk of the fundamentals of tennis, they hardly mention anything about equipment. It seems like it would be much better to acknowledge how significant a role it plays in developing your overall game.

Racket – your racket should be whatever you feel comfortable hitting with. It is always advisable to demo a stick first before buying it.

Oversize rackets, heavier rackets and stiffer rackets provide more power
Smaller head sizes and more flexible frames provide more control

Strings – use any kind of string that you feel comfortable with

Natural gut is more elastic and retains tension better. It provides the most power and control but is expensive, high maintenance and not so durable.

Synthetic gut is less expensive and requires less maintenance.

Polyester is stiffer and more durable than synthetic gut but provides less feel. These are commonly used by heavy topspin players.

sun-ball-tennis-courtKevlar and titanium these are very stiff but durable strings.

Textured strings provide more bite on the ball for extra dwell time, control and spin.

Shoes – use any tennis shoe you feel comfortable with. Cross trainers can also be used but running shoes are not recommended because these do not provide the stability and balance for lateral movements.

The Court – It’s hard to believe, but the court you play on can heavily affect the game and your movement. For example, if it isn’t maintained then you may find it extremely difficult to swiftly move, and may be caught on snags and dips left in the court but previous players. In order to make sure your court is cleaned and serviced properly, use the likes of Tennis Court Services for such services a re-marking, cleaning, and regular maintenance. If the court is not your own, discuss this with the Clubhouse owner to ensure that your local courts are being regularly serviced.


The mental and psychological fundamentals of tennis cover the following areas:

Fundamentals of Tennis: Strategy and tactics –

Fundamentals of tennis strategy. This represents a player’s approach to playing a match, taking into account his strengths and weaknesses in all aspects of the game and comparing it with those of his opponent. It also covers proper decision-making on court from situation to situation, both in between points and within specific points.

Maximize the spaces where you can possibly hit your shots while minimizing your opponent’s. This is done by proper court positioning and shot placement. Basically, the more you control the centre of the court, the better off you are. Also, the deeper your shots, the better. Another thing to remember is that the more you push your opponent back and the more you move forward, the better your chance of winning the point.

Use your strengths and exploit your opponent’s weakness as much as possible. Corollary to this, minimize exposing your own weakness while avoid feeding or playing into your opponent’s strengths.

Be decisive about what to do before the point starts and commit to your shots once the ball is in play.

Before the point, you should know where to serve and what kind of serve to hit or where to stand for the return and what kind of return to hit.

Proper court positioning is dependent on where your opponent is and what shot he or she will be hitting.

As much as possible, you should be standing at a place that bisects the possible angles of your opponent’s shot.


Fundamentals of Tennis: Concentration and focus –

This is also usually called mental toughness.

Focus only on the things that matter. Usually, that would be the ball.

Don’t be distracted by things that you cannot control like the crowd and the atmospheric conditions.

Be calm, but be determined.

Learn how to deal with pressure situations and this includes handling bouts of nervousness.

Deal with the fear of playing a better opponent or the fear of losing to someone who you think is inferior to you. Just enjoy the game because no one wins by playing in fear.

Respect all opponents as well as the umpire, linesmen and ball kids.

The fundamentals of tennis should be inculcated at the beginning of a player’s development. There is no substitute for having the correct foundation when your objective is to build as much success as possible.

Routine Your Fitness Workouts and Stay Healthy

Posted on 13 August, 2015  in Blog

A complete body workout routine seems to be an excellent way to remain healthy, fit and energetic. Instead of concentrating on the similar muscle group all times when you visit gym, it is also extremely vital to concentrate on your whole body. Adopting for a complete body workout routine will assist you to tighten and tone your full body from shoulders to calves thereby making you to fee completely satisfied and balanced. Most of the people do not able to focus on the routine workouts in their hectic schedules. Routine workouts are regarded as the most significant thing which people have to include in their daily life to have fit and healthy life.

Routine Your Fitness WorkoutsBenefits Of Routine Fitness Workouts:

Workout routines will permit you to get extensive range of health advantages ranging from stronger bones and faster metabolism, much healthier heart, higher lung power as well as anxiety relief to reduced cancer threat and hence paves way for happier spirit and sharper brain. Routine exercises can be carried out in the residential places itself so that both females and guys will get extensive benefits along with the benefits which aids in them throughout their lives. Anyone can carry out routine exercise so as to boost up their fitness level to higher level either without or with weights. It is suggested to confer with the physician before to starting with the workout in order to understand whether your body adapts to their kind of stressful workouts. Workout exercise guides in avoiding additional weight gain or helps in maintaining weight loss.

Important Routine Workouts:

• Yoga:

Yoga not only assists in strengthening your body rather it also helps in calming your mind as well. Moreover, it is also an excellent indoor option and it can be carried outside during morning sun so that your body gets refreshment and rejuvenation to accomplish your goal. There are plenty of yoga exercises available so choose for the best one to bring fitness and healthiness for your body. Furthermore, it calms your body and hence aids in burning additional calories to make you healthy.

• Going For A Run:

If you love outdoor exercise then consider for a run or walk. Since, it will assist in burning additional calories and also offer some quality-time with Mother Nature. You can kick-start the day with complete freshness.

• Exercises:

Routine exercise makes you body to feel rejuvenated, healthy and strong. Some of the routine workouts include back strengthening exercise, triceps exercises, shoulder exercises, chest exercises, complete body warm-up exercises and leg exercises.

• Get Proper Sleep:

When you are tired, you can’t think straight either. Hence, always give a chance to your body for complete rest. Cheating once in a while is OK. But, do not make this a regular occurrence and ensure to take proper 8 hours sleep.

• Balanced Nutrition:

A balanced diet is one that contains all nutrients which your body requires on a daily basis. Include fresh fruits and vegetables of every color in your diet. Remember fats are also necessary so, eat healthy fats. Overeating is a problem and hence, avoid it. Know how many calories you require daily and make a diet chart to achieve the same. You can take help of a nutritionist to prepare a diet chart for you.

How to Stay Fit Without Exercise?

Posted on 11 August, 2015  in Blog

Staying fit is difficult yet plays a significant role in life. Junk food has become a part of our lifestyles. In this era, it is impossible to cut on craving for unhealthy street food and other fats. The only option that is left is to achieve health by practicing proper exercise either at home or the gym. Sometimes people cannot afford extra expenses of the gym and most of the times they do not get enough time for exercise. Well, good news for them. There are various ways by which you can stay fit even while you don’t exercise. The numerous ways are discussed hereunder-

How to Stay Fit Without Exercise• Getting a pedometer- This is a tool that is neither too heavy nor too expensive. This can tell how much exercise you have already done on a particular day. As per the experts, you need to walk almost 10000 steps daily to stay fit and walking is something that we can’t avoid any time. If you do not walk this many steps, you can get overweight, high cholesterol, high blood pressure and many other chronic diseases. You can also walk faster sometimes if you need better results and healthier life.

• Do not avoid the sunlight- the scorching rays of sun although makes you tan and sweaty, but it also keeps you healthy and glowing. Sunlight contains vitamin D, which is very essential for overall maintenance of health and diet.

• Avoid sitting too longer- people who keep sitting too long at their desks in offices or colleges often complain about getting chronic back pain. You can burn up to 33% calories when you stand or walk around, so you can avoid sitting if possible. Stretching your muscles even while you sit can also work in relaxation of body parts and relieving stress and pain.

• Breathe deeply- you can develop a habit to relax, sit back and breathe properly for a couple of minutes time to time. This helps to relax your lungs and diaphragm and helps to release carbon dioxide properly out of the body. You can do this whenever you like especially in your free time, and this can do wonders even while you don’t exercise.

• Plan activity even while you are home- you can play any outdoor games for keeping yourself active and physically healthy. Activities like swimming, dancing, and playing games can be beneficial.

• Do household chores- when you start doing your household chores on a daily basis, you will start feeling a sudden change and positive transformation in your health. Moreover, these jobs can also act as an exercise for you.

• Twitching movements- these movements can help you getting a sudden jerk to your body bones and parts and helps to burn calories at a much faster rate than you expect. The muscles attached to bones get a moment to relax, and eventually you feel comfort and stress-free.

Exercising is not always necessary to maintain great health. If you follow small changes to your daily routine, you can have a great body and healthy life.

Physical Exam 101 for Your General Health

Posted on 9 August, 2015  in Blog

Physical ExamIf you want to make sure that you are really fit, it is a must that you undergo an annual physical examination. It is a test conducted by doctors to check your overall status with your health. This is where everything from your internal to external vital parts is tested to see if there’s something wrong and if you will need some medical help. If you’re asking if this is really necessary, then we will answer it with a yes. This will keep your mind off from wondering if you’re okay or not. Instead of stressing and misdiagnosing what you could’ve acquired or not in your body, this is your best bet to know if some parts of your body needs repair.

Now, what to expect during physical exams? First, the med technician would get a sample of your blood to see if you have diseases that can only be detected with a blood test. After that, you will have to give samples of your urine and stool. These are among the standard operating procedures when performing a physical examination. Doctors could detect right away what’s wrong with your body with your blood tests like if you have a problem with your blood sugar, which possibly lead to diabetes. Cancer could also be detected through your blood test along with your urine and stool samples.

You might find these things uncomfortable at first, but if you really want to have peace of mind, it’s a must that you follow the hospital or the lab’s standard procedure. You can’t skip on the process or else you would lose some vital information about your general health. It is important not to cheat on this test as well because your life actually depends on it. Some would drink milk hours before their test so doctors won’t see spots on their lungs or their ulcers won’t be detected.

As for the blood tests, this is nothing to be scared of. If it’s your first time to be drawn blood for a physical examination, you have to be aware that it’s only natural that you will experience a little bit of pain while the med tech is looking for your nerve to stick the needle on. It might be uncomfortable at first but you’ll be fine. Usually the result would take about a week or two depending on the lab or the hospital’s policy. Some you’d get the result in 3 days, so this is something that you must be patient about.

In order for you to always get good results on an annual physical test, it’s a must that you really take care of yourself. Eating healthy is one of the main things that you could do to improve your health as well. The advantage of doing this on a yearly basis is that diseases could be early detected; therefore it would be cured early as well. This is why it’s a must that everybody undergoes this kind of test.

Live Long, Sleep Early

Posted on 7 August, 2015  in Blog

Live Long, Sleep EarlySleep is something that is no longer common in these days. Since the rise of social media and other online games, and well, pretty much anything with the Internet involves; everybody seems to be always awake! This is not a good sign of healthy living by the way. Sleep deprivation is among the many causes of health problems of the human race today. If you don’t find a solution to this quickly, then the next you know… you probably are already sleeping for the rest of your lives if you know what we mean. And yes, it is the kind of sleep that doesn’t involve waking up in this physical realm. You don’t want that to happen!

Here are ways on how you could help yourself drag to bed on time. You are required to acquire a least 7 to 9 hours of sleep in a day. It is best if you sleep during the night because your body would be able to repair whatever it is that needs to be repaired during those hours. Don’t make it a habit to sleep during daytime. The sun’s energy is meant for you to be tasted and felt, to gain the right energy that your body needs. This is exactly why the day and the night were divided and it’s for the very purpose that your health doesn’t deteriorate. Jot down these tips to help you fix that messed up body clock of yours today.

1. When the clock strikes 9 or 10 pm, it is a must that you shut down all your gadgets, especially your social media like Facebook and Twitter. That thing is a black hole and they won’t do you anything good unless they are related to your business and career. But still, you can work on your social media during daytime and working hours. This one also takes a lot of will power especially when it has already become a habit and when you have been addicted to the Internet. You must decide on your mind to let go of those things once it is time to hit the sack.

2. Create a bulletin board where you place your checklist of the things that you must accomplished for the day or a schedule. Stick to those schedule so you are more productive and you can finally end the day right by sleeping on time.

3. Meditate at night. This will help you calm your nerves down and eventually with a sound mind; you will be able to get the rest that you need for that day.

4. Treat yourself to a warm bath or hot shower after a long day from work. This will surely put you to bed quick because you will finally feel relax and comfortable.

These are just among the ways and techniques on how you could go to bed early. It is a must that you discipline yourself to do it because there is wisdom in keeping it part of your system.