World Fitness Blog : Leading Global Bloggers

April 26, 2024

Kelly Slater’s Signature Surf Trunks That ‘Go From Wet to Bone Dry In 30 Minutes’ Are Now 40% Off

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Founded by champion surfer Kelly Slater, Outerknown makes stylish, sustainable surfwear. From its beloved Blanket Shirt to sturdy selvedge denim, most of the brand’s styles look great even miles from the shore. But the brand’s Apex Trunks, which are a Slater signature, were made to ride waves with an ultralight, quick-drying fabric for long days on the water.

Designed and tested by Slater, the Outerknown Apex Trunks are priced like professional gear. But right now, the normally $145 shorts are 40% off, dropping the price to just $88. These trunks have earned over 500 five-star ratings from shoppers who say there are “no better boardshorts” on the market. While they’re more expensive than the average pair of swim trunks even when they’re on sale, the high-grade performance features make it hard to go back to wearing anything else. They’re available in sizes 28 through 38 until they sell out.

Outerknown Apex Trunks in Heather Grenadine, $88 (was $145) at Outerknown

Courtesy of Outerknown

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The shorts are cut from recycled polyester, with plenty of stretch for ease of movement. The fabric is lightweight and designed to dry quickly, and it even packs into its own back pocket for easy storage. It’s been sewn with stitch-free seams to reduce chafing, while the laser-etched holes on the sides and back panel help with drainage and ventilation. They’re available in a muted heather pink/salmon color, with blue detailing and Outerknown’s logo at the edge.

These surf shorts more than held up to the rigors of the ocean, according to shoppers on Outerknown’s site. One wrote that the shorts were “tried and tested on a Nicaraguan surf trip,” adding, “The fit and cut is perfect. The material and no seams made for no chafing and fast drying. My shorts were pretty dry even in a humid environment the following day. Yes, they are pricey, but I won’t wear another brand for surfing, especially on a trip where I’m surfing around five to six hours per day.”

One experienced surfer wrote, “I have worn many different brands and kinds of surf trunks for over 45 years, and I can honestly say these are the most comfortable surf trunks I have ever used. The fit and feel are just amazing, and they are so lightweight and smooth, I forget I’m even wearing them.”

Others were impressed with the quick-drying properties of the shorts, with one writing that they “dry in a snap.” Another wrote, “No seams, never come untied, super comfortable and go from wet to bone dry in 30 minutes or so.”

Whether you’re a serious surfer or you’re just looking for comfortable trunks that won’t be damp all day, Outerknown’s Apex Trunks are a quick-drying, seamless option with a stylish design. This sale is landing right in time for warmer weather, so act fast while sizes are still in stock. 

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April 25, 2024

One of REI’s Bestselling Camp Stoves That’s ‘Easy to Set Up’ and Has ‘Lots of Space to Cook’ Is Now 46% Off

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

REI’s ongoing sale has major discounts on past-season camping essentials, but there’s plenty of great outdoor equipment you can use this spring and summer. Everything from bestselling tents to hiking footwear and even camping blankets are on sale for as much as 60% off. But one deal that needs to be on every camper’s radar is on a top-rated camp stove that’s now nearly half off.

Zempire’s 2-Burner High-Pressure Camping Stove is normally $279, but the popular grill just got a 46% discount, dropping the price to $150. It’s currently among the top 5 bestselling camp stoves at REI with reviews that rave about its performance. As is the case with many REI sales, the best savings are on discontinued styles as brands clear out old stock to make room for new gear. That’s the case here, so you’ll want to act fast before it sells out for good. 

Zempire 2-Burner Deluxe & Grill High-Pressure Camping Stove, $150 (was $279) at REI

Courtesy of REI

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The stove uses propane and has a 10,000 BTU output per burner with an automatic ignition designed to make it easy to light. Each burner can be individually adjusted, much like a regular stove, allowing for precise cooking. The windshields provide plenty of coverage, and they double as a protective cover. The coolest feature is the lower grill, which allows you to cook underneath the stove with the included tray much like you would use a broiler.

Shoppers say one of the best aspects of this grill is its ability to deliver a lot of heat. One wrote, “It can pump out a lot of gas to boil water quickly, and you can turn it down quite low for a slow simmer.” Another echoed the sentiment, writing that they have used it “camping all summer, in all weather conditions,” adding that it “keeps food warm and boils water very quickly.”

Others appreciated the stove’s spacious cooking area. One wrote that it’s “easy to set up, [with] lots of space to cook and even [has] a handy grill.”

Some even compared it favorably to other brands, with one calling it, “Better built than my Coleman.” Another wrote, “I wanted a higher output stove, as our Coleman took forever to boil a pot of water.” They added, “The higher output stoves were all pretty expensive. Never heard of the Zempire brand, but it was reasonably priced, and I love that it has the grill built in so you can prepare your entire meal at once.”

Being the campsite grillmaster is a fun but serious responsibility that’s made easier with Zempire’s powerful camp stove. At its $150 price, this deluxe two-burner stove and grill combo is less expensive than some single burners. You’ll want to act fast while it’s still in stock to have this cooking with you on your next trip.

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April 24, 2024

Steph Claire Smith and Laura Henshaw reveal how they’re revolutionising running and keeping female joggers safe

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Just months into 2024 and already a new fitness trend has taken the country by storm.

Run clubs have begin to pop up all over Australia with people of all ages – no matter their experience or skill – signing up in the masses.

“We believe it’s the community aspect that’s really drawing everyone in,” KICRUN co-founders Steph Claire Smith and Laura Henshaw tell 9honey Coach.

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Steph Claire Smith and Laura Henshaw

“It’s really about the opportunity to meet up, and do something together in a safe, inclusive and fun environment,” they say.

Smith and Henshaw co-founded their own inclusive run club KICRUN in partnership with New Balance as a space accessible for women and runners of all levels.

“Running no longer has to be about marathons and smashing PB’s, instead, it’s about having fun,” they share, adding their club comes with no judgment and no expectations.

The KICRUN co-founders recently conducted their own survey with over 5000 women.

READ MORE: Aussie rock band Jet’s huge announcement after 15 long years

In the survey, they discovered one in five women have signed up for a run club or fun run with motivation, sense of community and boost in mood being the highest contributors. 

“Run clubs are often male-dominated or aligned with an upcoming half/full marathon, with a focus on training and hitting PBs,” the duo add.

Together with New Balance, our KICRUN Clubs are different because they’re inclusive, they’re made for runners of all levels.”

On the flip side, the study found one of the things holding almost half the women back.

According to the findings, 41 percent of Aussie women fear they’re not fast enough to join and keep up with the more skilled runners while others felt intimidated.

Steph Claire Smith and Laura Henshaw

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But the KICRUN co-founders actually see running ‘slower’ as a positive thing.

Slow running has emerged as a popular trend across social media with influencers encouraging runners to run at their own pace no matter how slow that may be.

“We believe at Kic that your pace doesn’t define your ability to run and the first piece of running advice we give our running community is to actually slow down,” they say.

“Perhaps a better way to think of “slow running” is “easy running”, or running at a pace that you feel you could easily sustain for a long period of time,” they suggest.

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According to Henshaw, who has long been an advocate for the benefits of running, the slow running trend is more about “mindfully tuning into your body”.

“Everyone’s running goals will be different, so we suggest focusing on your ‘why’ for running,” she says.

“Are you running for your mental health, or are you training for an event? Whatever it is, it can be a good idea to come back to this ‘why’ and embrace your own pace.”

One of the benefits of slowing down your running pace is actually reducing chances of injury by not exerting your body the duo reveal.

Steph Claire Smith and Laura Henshaw

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Additionally, slowing everything down can be an important part of recovering from injury and returning to exercise – something Henshaw, who was injured last year can attest to.

“We often focus a lot on the end goal and our past performances when we’re injured and rebuilding strength again,” Henshaw says.

“We end up focusing a lot on the distance we want to run, our old PB’s and other people’s pace in comparison to ours.”

Instead, the fitness guru suggests celebrating your personal journey when returning to running from an injury.

“We can forget to actually enjoy the process of achieving our goals and building up our strength again!” she tells 9honey Coach.

“It’s the resilience and self-belief, the good stuff that only comes through those challenging moments.”

“Whether it’s your first 5 minute run back or you’ve run an extra 1km than last time, celebrating each of those wins can help make the healing journey more enjoyable.”

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These Iconic Reebok Tennis Sneakers Are Trending Big—We Found Them for Up to 34% Off

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Forget the limited edition Jordans and ultra-rare collabs—some of the most popular sneakers right now are retro classics you can easily buy at the mall. Whether it’s the wildly-popular Adidas Samba, the Stan Smith, or the Nike Dunk, old school is omnipresent. But recently, a lesser-known retro sneaker has been popping up on celebrities, social media pages of in-the-know fashion enthusiasts, and even on dads reliving their high school days—and we found it on sale.

Of-the-moment kicks don’t typically get discounts, but the Reebok Club C 85 in white is on sale right now for as low as $46 on Amazon—up to 34% off the original $70 price. These classic white sneakers are backed by over 3,100 five-star ratings on Amazon from shoppers who are getting them for the first time while others are already on their “eighth pair.” Sizing is limited, so if you see yours we’d recommend acting fast. 

Reebok Unisex Club C 85 Sneaker, From $46 (was $70) on Amazon

Courtesy of Amazon

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Reebok’s Club C 85 sneakers were originally designed to be tennis shoes. They’re neither as lean as the Sambas nor as chunky as Nike Air Force 1s, making them a Goldilocks pick that works with slim and baggy outfits alike. They have a cushioned EVA foam footbed and a leather upper with a perforated design that promotes breathability. Despite their court-ready construction, the cushioned comfort and grippy outsole are also suitable for a day spent on the go.

First introduced in the 1980s, some shoppers appreciated the nostalgia that comes with these sneakers. “Reeboks are fast becoming my favorite sneaker brand,” a shopper wrote. “They’re made well, the leather feels buttery smooth, and, to be honest, they look like a pair I had as a kid in the ’80s.” Another shopper wrote, “They are the same shoe I used exclusively for racketball in the ‘80s. I felt like I found an old friend.”

Many shoppers compared them favorably to other popular sneaker brands. “I got these to replace my On Cloud shoes, so the bar was set very high,” a shopper stated. “They’re super stylish and fit super comfortable. In terms of weight, they’re slightly heavier than On Clouds, but much lighter than Nike Air Force 1s.”

Although they’re pushing 40, it’s safe to say the Reebok Club C 85 is back, and the classic shoe hasn’t lost a step. Whether you wore them in your high school days when they debuted or you’re discovering them for the first time, they remain a timeless white sneaker that’s minimal but not boring. As the trend rises, stock will decrease, so make sure to get yours soon.

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April 23, 2024

One of Amazon’s Bestselling Spring Jackets That’s ‘Perfect’ for Cool and Breezy Weather Is Up to 62% Off

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Springtime is home to some of the best lightweight jackets for men. These lighter layers shed the bulk of fall and winter coats in favor of flexibility and breathability. Denim jackets and chore coats remain popular seasonal options, but the golf jacket is one of the most underrated styles to have in your spring arsenal, and recently, one of Amazon’s bestsellers got a massive price cut.

The Weatherproof Original Golf Jacket is on sale right now for as low as $47—up to 62% off the typical $125 price. These vintage-inspired jackets have earned more than 4,000 five-star ratings, which is enough to make them the No. 1 overall bestseller in their category. There are a variety of muted shades of gray, blue, and brown to choose from, as well as an eye-catching hue called Lemon. 

Weatherproof Original Mens Golf Jacket in Fog, From $47 (was $125) on Amazon

Courtesy of Amazon

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Weatherproof’s golf jacket is a simple zip-up jacket with a pointed collar and ribbed cuffs and sleeves, similar to a bomber jacket or the Baracuta Harrington jacket. It features a spread collar with a button for extra coverage on blustery days, and the outer fabric is made from a blend of polyester and nylon. There are two welt pockets as well as an inner stash pocket. The roomy cut of the jacket makes it easy to move around in, whether or not you intend to play golf.

It’s also an incredibly versatile piece, which led one shopper to call it the “perfect lightweight jacket” and add that it’s “sufficient to protect against cold breezes.” Likewise, another shopper called it, “Stylish and comfortable,” adding that it’s “perfect for cool spring and autumn days.”

Weatherproof Original Mens Golf Jacket in Navy, $50 (was $125) on Amazon

Courtesy of Amazon

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Other shoppers have found Weatherproof’s golf jacket to be a great modern version of favorites in the past. “I have been looking for a good spring/fall jacket like this one for a long time,” a shopper said. “I had one years ago and my son borrowed it and, of course, left it somewhere…I have purchased at least three replacements, and none of them had the qualities I was looking for similar to my old one—comfortable fit, wrinkle-resistant, wind-resistant, and easy to clean. This jacket has all that and more.”

Thanks to its lightweight construction, warm lining, and water-resistant shell, this golf jacket is the ideal spring layer that can be worn on chilly summer evenings, too. If you think this is the best spring jacket for you, make sure to get one quickly while it’s still on sale.

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April 22, 2024

Taylor Swift’s trainer says her workouts would make others ‘throw up’

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It is no surprise that pulling off extravagant performances like that of Taylor Swift’s Eras Tour shows would require immense physical endurance. 

The pop princess’ personal trainer, Kirk Myers, has unveiled Swift’s workout routine, admitting that it would make most people ill if they attempted it. 

Speaking to Vogue, the Dogpound owner revealed Swift’s “work ethic is just incredible” after working with her for almost a decade. 

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Kirk Myers attends the Marc Jacobs Spring 2019 Runway during New York Fashion Week: The Shows at Park Avenue Armory on September 12, 2018 in New York City.

“I’m ready to be known as ‘Taylor Swift’s trainer.’ I don’t think there’s a cooler title out there,” Myers told the publication. 

“It’s really hard, some people would probably throw up or have to lay down on the floor if they trained like her,” Myers said.

The interviewee was invited to do the Taylor Swift workout, admitting they hadn’t exercised since before the pandemic.

“Oh, then you’ll definitely throw up,” Myers joked in reply.

READ MORE: How No Doubt survived Gwen’s shock split from bassist

Swift performs her Eras Tour shows for three hours and 15 minutes straight, achieving her fitness level through “tailored” workouts. 

“We approached her training for the Eras Tour with the mindset of a professional athlete. There was an ‘off-season’ when she wasn’t touring and ‘in-season’ when she was.”

Taylor Swift performs at Accor Stadium on February 23, 2024 in Sydney, Australia.

Myers says that the off-season for the Cruel Summer singer is even more intense: “When she’s not touring, we’re in the gym up to six days a week for sometimes two hours a day.”

READ MORE: ‘Didn’t even tell my kids’: Actor kept huge Taylor secret

It didn’t matter if Swift was performing, the training didn’t stop: “Taylor trained during the entire tour. We would average two times a week. In-season training was more about maintenance, and so it was more like stability, mobility, biomechanics.”

“If you’ve seen the show, you know how intense it is physically. Imagine doing that three, four days in a row and then you finally have a few off days and you’re still showing up to gym. That’s Taylor.”

In December, Swift was named Time Magazine’s 2023 Person of the Year, where she revealed the regimen she followed for the Eras Tour. 

“I knew this tour was harder than anything I’d ever done before by a long shot,” she said. 

“Every day I would run on the treadmill, singing the entire set list out loud,” she added. 

“Fast for fast songs, and a jog or a fast walk for slow songs.”

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April 21, 2024

Michter’s Outstanding New Bourbon Comes With a Cost

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It’s difficult not to be impressed by what Michter’s is doing down in Shively, Kentucky, these days.

The sterling American whiskey brand is responsible for some of the most sought-after spirits currently on shelves, and the talented folks behind those liquids have found a way to routinely bottle sensational bourbons bearing extended age statements (upwards of two decades), despite the fact that most comparably aged bottlings tend to be well past their prime.

So remarkable is the string of successes, in fact, that last year the brand was crowned the “World’s Most Admired Whiskey” in an independent survey of whiskey experts, journalists, bartenders, and consumers.

Proving it has no plans to rest on its laurels, Michter’s has just dropped its first significant release of 2024. The latest batch of Michter’s 10-Year Bourbon is here—and it’s a banger.

Michter’s 10-Year Boubon

Courtesy Image

Unlike other exalted expressions in the whiskey world, this single-barrel offering—recognizable by a cork topper sealed in black wax—doesn’t come around with any sort of confirmed regularity. We previously saw an edition arrive in late autumn of 2023. Before that, it hadn’t hit shelves since 2021.

“Our production team has always given tremendous consideration to what they feel is ready to release, but after this honor, the stakes seem even higher,” says Michter’s president Joseph Magliocco, alluding to the “Most Admired Whiskey” accolade.

As always, though, he entrusts the process to master distiller Dan McKee and master of maturation Andrea Wilson. Together, they sample thousands of casks, pulling only the ones which fit an exacting flavor profile—after a minimum of 10 years of patient aging, of course. According to Wilson, they typically err on the side of selecting casks that go well beyond that decade benchmark.

At any rate, age is just a number on the bottle. What they’re seeking in the liquid—traditionally proofed at 94.4—is something that noses with confectionery aromas, and drinks with dried fruit delicacy, delivered on a creamy, burnt-auburn body. The exact nuances might fluctuate slightly from cask to cask, but that’s a feature, not a flaw, in any single barrel release. And the goalposts stated above hold true in every last drop of the 2024 edition.

“It’s brimming with all the characteristics that I look for in a special bourbon,” McKee explains.

He’s biased. We’re not. It took barely a sip before we were comfortable calling this yet another great Michter’s release. But what would really impress us is a bottle shop willing to fork one over at the $185 suggested retail price. The 2023 edition is already hard to find at under $650. Admiration comes with a cost. 

Related: We’ve Tasted Hundreds of Whiskeys. These Are the Best in the World

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April 19, 2024

Lululemon’s ‘Best All-Around Workout Shorts’ Are Yours to Score for Just $39 Before They Sell Out

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Lululemon is one of the most popular men’s athleisure brands, expertly fusing the “ath” and “leisure” parts of the equation. The brand’s ABC pants are ideal for travel, commuting, and lounging, while the Pace Breaker and License to Train collections are designed for tackling any workout and grabbing lunch right after. Recently, Lululemon restocked its “We Made Too Much” section, which includes specials on the brand’s bestselling workout gear, including one of its most popular pairs of shorts that’s now under $40.

Right now, you can score a pair of the normally $68 Lululemon Pace Breaker Linerless Shorts for as low as $39, depending on the color and length. These multi-purpose shorts have earned over 300 five-star ratings at Lulu by shoppers who admit they’re “the only shorts” they’ll wear. They’re available in a 7- or 5-inch inseam with eight colors to choose from, including eye-catching corals and magentas, neutral blues, and iridescent-inspired prints. Sizes are starting to sell out, so you’ll want to move quickly.

Lululemon Pace Breaker Linerless 7-Inch Short in Night Sea, From $39 (was $68) at Lululemon

Courtesy of Lululemon

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The linerless design of these Lululemon shorts is more versatile than lined shorts, and they’re perfect for both workouts and just hanging around. The shorts are made from recycled polyester, with ultra-stretchy elastane for ease of movement. They feature two side hand pockets, as well as a zippered side pocket for secure, low-bounce storage of phones and other essentials while running. The shorts also have a mesh panel along the back for breathability. The textured waistband is designed to feel comfortable against the skin, keeping chafing to a minimum.

Shoppers appreciated the breathability and comfort of the fabric, with one calling them “lightweight and super comfortable.” Similarly, another wrote, “They are light enough to feel comfortable yet have good quality to know you have a good product. Great for casual and exercising.” Another called them “great for working out or just for casual wear.”

Lululemon Pace Breaker Linerless 7-Inch Short in Magenta Purple, From $39 (was $68) at Lululemon

Courtesy of Lululemon

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Versatility was a key selling point, with one shopper saying the “comfortable four-way stretch fabric makes it easy to wear. You could dress these shorts up or down.” Another wrote, “These shorts provide a comfortable fit without feeling too restricted in the legs or hips like some shorts. There are plenty of pockets to store your phone, key fob, and headsets. They’ve been washed a few times and so far no signs of wear or pilling.” They also called them the “best all-around workout shorts.”

If you’re looking for stylish workout gear, Lululemon’s entire “We Made Too Much” section is worth checking out, but the most popular styles tend to sell out quickly. That includes the Pace Breaker shorts, which are already in limited supply, so you’ll want to act fast. 

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Nordstrom Rack Just Slashed the Prices on Hundreds of Designer Sunglasses—These Are the 4 We’re Getting

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Sir Elton John once admitted to having a whopping quarter million pairs of sunglasses. While that’s more than any one person could need, there’s a case to be made for having a few for different occasions. Polarized sunglasses are best for driving while inexpensive shades are a better option for the beach. But a stylish pair of designer sunglasses is the one to rock when you want to look your best, and there’s no better place to get them right now than at Nordstrom Rack.

Nordstrom Rack just went live with thousands of new markdowns, some of the best of which are on designer shades from brands like Ray-Ban, Carrera, and Tom Ford, among others, with styles starting at just $20. All types are on the table—everything from aviators to classic wayfarers and even trendy round frames are on sale, and there’s a style to fit every face shape perfectly. After Men’s Journal looked through the hundreds of designer sunglasses on sale at Nordstrom Rack, we found these four that even the Rocketman himself would want to pick up for spring and summer.

Salvatore Ferragamo 57mm Square Sunglasses, $90 (was $370) at Nordstrom Rack

Courtesy of Nordstrom Rack

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Salvatore Ferragamo’s 57mm sunglasses are a unisex style that features a dramatic squared-off silhouette with a double-bridge design that gives it a retro ’70s look. The lenses feature subtle Ferragamo branding, and the wide frames and 100% UV protection keep your peepers protected. Italian-made, they’re one of the best deals you’ll find now that they’re 75% off.

What Shoppers Are Saying: “I often find sunglasses tight and uncomfortable. These are so comfortable and easy to wear.”

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Ray-Ban 59mm Aviator Sunglasses, $91 (was $180) at Nordstrom Rack

Courtesy of Nordstrom Rack

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These Ray-Ban aviator sunglasses feature a squared-off silhouette that offers a unique alternative to the traditional pointed shape. They feature the Ray-Ban logo at the temple and the lens but it’s not too loud. The dark lens is ideal for sunny days and the classic frame means unbound versatility—they’ll work with all types of outfits. Typically $180, these are just under half off, dropping the price to $91.

What Shoppers Are Saying: “Great fit. They’re long enough to go behind the ear and fit a bigger/elongated face.”

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Gucci 61mm Aviator Sunglasses, $200 (was $465) at Nordstrom Rack

Courtesy of Nordstrom Rack

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Gucci may be known for its bold, statement-making pieces, but the Italian label also knows how to nail the classics. These Gucci glasses are on sale for over $250 off and feature a classic aviator silhouette with gold-colored accents and the brand’s signature stripe on the temples. They scream summer in the villa and look as luxe as those who choose to wear them.

What Customers Are Saying: “Color combo is beautiful, size is great for a guy, and the quality is what you’d expect from Gucci.”

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Quay Australia Big Time 44mm Gradient Round Sunglasses, $35 (was $75) at Nordstrom Rack

Courtesy of Nordstrom Rack

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From Le Specs to Quay, it’s no surprise that sunny Australia is home to some of the best independent eyewear brands. Quay’s Big Time sunglasses are a bold pair of retro-inspired frames, with a hexagonal shape and a rose-tinted gradient. They have a premium look, but the sub-$40 price means you don’t have to be too precious with them.

What Customers Are Saying: “These were my first Quay sunglasses, and I am so happy I chose to get myself a pair. I love the fit, and am so far impressed with their quality.”

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Eight tips to boost your fruit and veg consumption

Filed under: Fitness — Tags: — admin @ 7:04 am

Getting enough fruit and vegetables in our diet each day has an incredible impact on our health.

They’re both great sources of a range of vitamins and minerals, as well as dietary fibre which helps us feel fuller for longer and promotes healthy bowels.

Eating the recommended servings of fruit and veg daily has been associated with many health benefits, particularly reducing the risk of cardiovascular disease.

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fruit and vegetables

There’s also strong evidence that for each serving of vegetables eaten each day, the risk for heart disease is reduced even further.

In other words, the more veggies we eat, the more health benefits we reap!

On top of all of this, eating enough fruit and veg can help with losing and maintaining a healthy weight.

The problem is, most Australians are only eating half the recommended amount of veggies each day.

If that’s your case, read on as Amelia Banderas, a dietitian at Juniper, walks us through some ways that you can work towards meeting your recommended two and five.

Make up half your lunch and dinner meals with colourful vegetables

Aiming for half your lunch and dinner meals to be colourful veg can help get up to approximately four to five servings of veg across your day.

A variety of vegetables means a variety of nutrients, which you can get by adding green, red, purple, and orange vegetables to your plate.

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fruit and vegetables

Lean on convenient options

Having options for convenient ways to get veggies in can help make it easier to add to your meals.

Try having pre-bagged salad bags at home or at work to add to the side of your meals, frozen fruit, and veg in the freezer, or tinned veggies to add to soups, curries, or stews.

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Add sneaky veg to your meals

Having meals like pasta, soups, stews, and even protein shakes is a great opportunity to add in extra veg.

Try adding in frozen veggies, or legumes like lentils and chickpeas.

Make up half your lunch and dinner meals with colourful vegetabless to your stews and curries.

Frozen veg, in particular, are great at soaking up flavours and they’ll help your meals go further (more volume for not that many calories!).

Blitzing or grating veggies like zucchini, eggplant, mushrooms, carrot, and celery and adding them to pasta sauces is another great idea.

Or try adding a cup of spinach or half a cup of frozen cauliflower to your smoothies for an extra serving of veg (that won’t change the flavour profile of your smoothie).

“I’ve had Juniper patients add this to their Juniper Nourish Shakes as a breakfast option.”

Delicious soup recipe

Hack your environment

Changing your environment to keep fruit and veg in your line of sight can help ‘nudge’ you to choose these more often.

This might look like having a fruit bowl in your line of sight, chopping up veggies at the beginning of the week to include with snacks or having veggies pre-prepared to make it easier to add to meals you’re preparing during the week.

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fruit and vegetables

Add fruit and veg to your breakfast

Adding fruit to your brekkie can actually be a great way of satisfying your sweet tooth, so why not top your cereal or yoghurt with fresh or frozen fruit or grate some apple into your overnight oats?

Even veg can be a good addition to your breakfast – simply add chopped-up veg such as onion, zucchini, tomato, and capsicum to an omelette or frittata. Or make a veggie-packed option like a shakshuka or homemade baked beans.

Swap staple ingredients for veggie alternatives

Try swapping out half of your usual serving of pasta for zucchini noodles, or half your rice with cauliflower rice.

Include fruit and veg in your snacks

The following options are a great way to create a protein and fibre-rich snack while getting in your two and five a day:

  • Natural yoghurt with fresh or frozen fruit.
  • Four rice thins or grainy crackers with a sandwich-size slice of cheese, sliced tomato, and sliced cucumber.
  • A cup of veggie sticks (like celery, carrot, cucumber, capsicum) with a high protein dip (such as low-fat cottage cheese).
  • Savoury frittata muffins with grated veg.
  • Apple with a closed fist-full of unsalted nuts.

fruit and vegetables

Find interesting new ways to cook with veggies

Finding new flavours and ways to cook with veggies can keep things interesting and avoid food fatigue!

Looking at what fruit and veggies are in season – and what recipes you can make with them – is a fun way to find new ways to cook old favourites and new veggies, too.

Your supermarket websites will often have recipes for what’s in season – otherwise, TikTok and Pinterest are also great sources of cooking inspo!

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