Fernweh is a German word that describes a deep urge to visit new places, experience new cultures, far away from home. It is often used as the new "wanderlust", which is not a surprise, given that both words originated in Germany.

If you're sitting on the beach and looking at the ocean, wishing you could explore what's beyond the horizon, you have felt a fernweh. If you've felt like booking a trip to an exotic country and exploring every thing it has to offer, you have felt a fernweh. Here are 23 terrific posters that will make you want to pack your bags and explore the world!


Let's start the journey


We must take adventures in order to know where we truly belong

Mountains are calling

The mountains are calling, and I must go - John Muir
via: etsy

Escape

It's bad manners to keep a vacation waiting
via: citypass

I need vitamin SEA

Life's a wave - Catch it!

I'm going to see the world TV

Go ahead - You never know what could be on the other side

A journey of a thousand miles begins with a single step - Lao Tzu
via: slumlove


Let's just go and not come back for a while

All truly great thoughts are conceived while walking

Open roads lead to open hearts

If traveling was free, you'd never see me again!

We hope these amazing posters and quotes have stirred the wanderlust in you to travel and explore the world! Be sure to check out our other articles on 6 steps to maximize your vacation happiness and on some of the more unique places less traveled: 

Mount RoraimaFlat-top mountains of Venezuela
Ice Caves: Stunning Ice Caves of Iceland
Marble Caves: Lake Carrera in Chile
Picturesque Drives in UK and Chile
Cano Cristales: River of 5 Colors in Colombia
Lake Hillier: Australia's Pink Wonder 

Title Image Credit: engelta.hubpages.com  


Your poop and pee are a reflection of your health 1

Have you heard of stories where where someone was struck with a serious illness out of the blue, with no warning at all? Maybe there were warnings, just that they didn't recognize the signs. The following infograph cleverly summarizes 18 signs you need to look out for, to avoid a nasty surprise. Colon cancer, diabetes, kidney stones, liver and pancreatic disorders can be identified your number 1 and number 2.
Muhammad Ali Don't Quit Now Quote

Are you stuck in a rut? Are you looking for some inspiration, some motivation that will power you through the day, the week, the month or even the year? We've all been there - even those who are ultra successful now and make it look all so easy. Here are 16 motivational quote posters that will change not only the way you look at life, but more importantly, act in life.

Three Cs in Life Motivational Poster
The 3 C's in Life - Choice, Change and Change. 
You must make the choice, to take the chance, if you want anything in life to change.
via: Lifehack

Jerry Rice Motivational Poster
Today I will do what other's won't so tomorrow i can do what others can't - Jerry Rice
via: Etsy
Considered to be the greatest wide receiver in the history of the National Football League (NFL). The San Francisco 49ers drafted Rice in the first round in 1985, starting a 20-year career in which Rice won 3 Super Bowls and set 38 NFL records.

Motivational Quote 3
Every morning you have two choices - continue to sleep with your dreams or wake up and chase them
Via: bloglovin

Morpheus Quote from The Matrix Motivational Poster
Don't think you are; know you are - Morpheus

Mahatma Gandhi Motivational Quote Poster
The future depends on what you do today - Mahatma Gandhi
via: Mashable

Motivational Quotes on regret
In the end, we only regret the chances we didn't take
via: Hubpages

Yoda Star Wars Motivational Quote
Do or do not... There is no try - Master Yoda
via: Etsy

Motivational Quote to Practise
The expert at anything was once a beginner

Motivational Poster for Disabilities
The only disability in life is  a bad attitude - Scott Hamilton
via: zazzle

One of the most recognized male figure skating stars in the world, Scott Hamilton was diagnosed with testicular cancer in 1997, while at the peak of his game. Refusing to feel down, “The only disability in life is a bad attitude,” he said. “I feel 100% confident that I can overcome this disease and be back on the ice within a few months.” And that's exactly what he did - returning to the ice following 12 months after chemotherapy and recuperation.

He then turned his experience with cancer into an opportunity to help others with cancer and is now a lifetime spokesperson for the Cleveland Clinic Taussig Cancer Institute and the founder of the Scott Hamilton CARES Initiative, the Cancer Alliance for Research, Education and Survivorship.

Get Shit Done Mug
Get Shit Done!

Be so good they can't ignore you Steve Martin
Be so good they can't ignore you - Steve Martin
via: Etsy

Tony Gaskins Motivational Quote
If you don't build your dreams, someone will hire you to build theirs - Tony Gaskins
via: Etsy

Mike Tyson motivational quote poster
To see a man beaten not by a better opponent, but by himself, is a tragedy - Cus D'Amato
 via: ozweightloss

Buddha Motivational Quote 1
There is no path to happiness: Happiness is the path - Buddha

Motivational quote on working hard
Hardwork beats talent - Kevin Durant
via: Facebook

We hope these 16 terrific posters have you motivated to seize the day, seize the moment, to take the first step towards your dreams!

Title image credit: FireIron13
Sprinting to make workouts more effective
While we love the endorphin rush of a good workout, sometimes after the end of a tough day at work, we just don't have the time or energy for a good 5 mile run. Wondering how to lose weight, then? This got us searching for how we could improve our workout efficiency, to do more with less. We present to you our top 5 tips and the scientific research behind them to lose that belly fat and keep those pounds off:

1. Drink Caffeine Before Working Out

caffeine improves workout effectiveness
Image Credit: Shutterstock

A study done on 9 competitive cyclists who exercised till exhaustion on a bicycle (what else?) and involved two trials:

             (1) One trial was performed an hour after ingesting decaffeinated coffee
             (2) a second trial (C) required that each subject consume coffee containing 330 mg of                                caffeine 60 min before the exercise

Consuming coffee allowed the subjects to continue exercising longer, last on average for 90.2 minutes, versus 75.5 minutes without. In addition, researchers found fat oxidation to be significantly higher during the caffeinated trial than the decaffeinated trial. While participants burned roughly the same amount of carbohydrates during both trials, they burned 118g (1.31g/min) of fat during the caffeinated trial versus 57g (0.75g/min) during the decaffeinated one. [1]

In summary, caffeine helps to break down fats and get it to the bloodstream and allows us to push ourselves harder.

2. Plug In to Fast-Paced Music

fast-paced music improves the effectiveness of workouts
Image Credit: Richard Meehan

In a study done on audio cues and motor rehabilitation, the gait speed of 11 healthy individuals were measured as they were exposed to different audio cue tempos. Researchers found that faster audio cues resulted in a 16% increase in walking speed.

This jives with our own experience of being "able" to run much faster when we plug in to some fast music. Techno, heavy metal, whatever works for you is fine! Our current "playlist": XJapan Non-Stop High-Speed.

3. Combine High Intensity Training with Steady State Cardio

HIIT vs steady state cardio
Image Credit: imgkid

Studies done during the early 1900s demonstrated that as exercise intensity increased, the proportion of fat oxidization decreased. Recent research has shown that although our fat stores are broken up in proportion to the intensity of the exercise, at high intensity levels, the body is unable to move the newly freed fatty acids into the bloodstream as well as it does during steady state cardio. [3]

In a separate study done on eight male endurance runners, researchers found that constant velocity running (jogging) following heavy-intensity endurance running training (sprints) resulted in changing the body's fuel source towards greater fat metabolism. By doing 10 minutes of HIIT at the start of our workout followed by 20 minutes of moderately paced jogging, we're seeing much better results than just doing either on its own. [4]

4. Incorporate Resistance Training With Free Weights

Benefits of free weights
Image Credit: WallPaperUp

Examining the effects of 26 weeks of resistance training on the energy expenditure of seniors, researchers found that:

             (1) Resting Energy Expenditure increased 6.8%
             (2) Total Energy Expenditure increased 12%

These results suggest that resistance training increases metabolism and fat burning capabilities of the body both during exercise and rest. But why free weights? [5]

In a study comparing the bench press done using a smith machine and free weights, scientist found that there was greater muscle activation when using free weights. Quoting the findings of the study:

"The results of this study suggest that strength coaches should consider choosing the free weight bench press over the Smith machine bench press because of its potential for greater upper-body muscular development." [6]

5. Eat Spicy Food

Spicy foods help to burn fats
Image Credit: goodfon.su

80 volunteers were randomly given either a pill containing a 6mg capsicum extract or a placebo everyday for 12 weeks. At the end of 12 weeks, the capsicum extract group displayed higher fat oxidization levels and also reduced abdominal fat versus the control group.

Assuming you can tolerate spicy foods, this is an easy to make tweak to rev up your metabolism.

And so there you have it - 5 scientifically backed ways to make sure you're exercising as efficiently as possible. In an earlier article, we mentioned that the trick to losing weight (fat) is by increasing our background activity. While we believe that's the most sustainable way to lose the pounds and keep them off, the aim of this article is speed and efficiency. Without liposuction or chopping of a limb, of course.   

References:
[1] Costill DL, Dalsky GP, Fink WJ. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports. 10(3):155-158

[2] Powell,W., et al. (2010). Sounding Better: Fast Audio Cues Increase Walk Speed in Treadmill-Mediated Virtual Rehabilitation Environments. Studies in Health Technologies and Informatics. 154:202-7.

[3] Maughan RJ, Burke LM (eds): Sports Nutrition: More Than Just Calories – Triggers for Adaptation. NestlĂ© Nutr Inst Workshop Ser Nestec Ltd., Vevey/S. Karger AG., Basel, 2011, vol 69, pp 39–58

[4] James, D.V., and Doust, J.H. (1998). Oxygen uptake during moderate intensity running: Response following a single bout of interval training. Eur J Appl Physiol Occup Physiol. 77(6):551-555.

[5] Hunter, GR., et al. (1985). Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol Sep;89(3):977-84.

[6] Schick, E.E., et al. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. J Strength Cond Res. Mar;24(3):779-84

Title Image Credit: WallPaperUp
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