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Outdoor gear brands like The North Face, Patagonia, and Arc’teryx have become streetwear staples and are as popular on the trails as they are on city streets. On the other hand, Black Diamond has mainly focused on serving the mountain climbing community and is best known for making gear like harnesses and carabiners. Thankfully, you don’t have to know what belaying is to wear the brand’s apparel, including one of its most popular rain jackets that just went on sale at Backcountry.
Black Diamond’s Wind Shell Jacket was recently marked down to as low as $91—up to 35% off the normal $140 price. This lightweight, breathable layer has earned over 65 five-star ratings from shoppers who use it for everything from alpine running to hiking in the Southeastern US. It’s on sale in the Sulphur color, a subtle yellow hue, and is still available in sizes small through XL, though that could change quickly.
Black Diamond Distance Wind Shell Jacket, From $91 (was $140) at Backcountry
Since it’s performance-minded, the jacket does sacrifice some creature comforts in the name of cutting weight and bulk. There are no hand pockets, though the large zippered chest pocket offers secure storage for items like a phone, wallet, or sunglasses. This pocket also doubles as a packable pouch; the entire jacket packs into this pocket, and there’s a loop for clipping it to a bag for convenient carrying. Suitable for light rain, the jacket’s water-repellent finish keeps you dry in mild weather and is infused into the fabric itself. According to Black Diamond, this means you don’t need to treat it a second time with a spray. The jacket uses reliable YKK zippers, and the chest zips up to the chin for extra protection from the elements. The hood is also climbing helmet compatible.
The jacket is a popular option with climbers, but shoppers also use it for running and cycling. One called it “perfect for biking and hiking,” adding that “it is exactly the type of layer I was looking for.” Another wrote, “I mostly use this as a backup jacket for biking. It fits well in a back jersey pocket.”
A shopper who initially bought it for climbing wrote, “I also bring it running when the weather is questionable. You can fold it up small enough to shove in a running fanny pack.” Another runner called it “great for winter/springtime running,” adding, “It keeps you completely dry in the rain and snow without making you sweat.”
Others simply enjoy it because it’s a lightweight jacket for dealing with the sporadic spring weather. One shopper called it “extremely lightweight and packable” and summed up its appeal by calling it the “perfect jacket for spring.”
Black Diamond’s Distance Wind Shell is a great jacket for any hiker, cyclist, runner, or climber to stash in their gear bag, but it’s also great for more leisurely activities like walking the dog in cooler weather. Now up to 35% off, this discount offers a chance to get a high-quality piece of gear with lightweight construction that won’t slow you down. Consider picking one up for yourself while it’s still in stock.
We have known for some time that certain foods can have a big impact on how we feel on a day-to-day basis.
While some foods like dark chocolate or coffee may instantly give us an energy hit, we now understand that our general mood is influenced much more powerfully by our daily food patterns. Different nutrients work together to influence the health of the gut and the production of the key neurotransmitters that directly impact mood and mental health.
So, as we move into the cooler months, here are some key foods to focus on, and some to avoid if your goal is to keep your mood and mental health on track.
Containing some of the highest amounts of omega 3 fats of any fresh food, bumping up your intake of oily fish including Atlantic salmon, sardines (if you like them) and tuna is a must if your goal is to optimise your mood.
Numerous studies show that individuals who consume high amounts of the special fats, DHA and EPA, found in most oily fish are less likely to suffer from mood disturbance. These specific fats are known to help regulate the neurotransmitters that regulate mood.
While salmon is especially rich in these special fats, all seafood is a smart dietary addition through the winter months, offering a range of essential nutrients including Vitamin D as well as small amounts of Omega-3 fat.
It has been known for some time that including a handful of nutrient rich nuts and seeds in the diet each day adds protein, good fats, selenium and Vitamin E to the diet.
Specifically, when it comes to mood, nuts are rich in the amino acid tryptophan, which is involved in the production of serotonin, the feel-good hormone.
Seeds and some nuts including walnuts and pepitas are also some of the richest natural sources of the plant-based form of Omega-3 fat.
Bananas
Bananas are especially rich in the B group vitamin, Vitamin B6, with a single banana offering almost 1/3 of your entire daily recommended intake of Vitamin B6 – a nutrient that is involved in the production of a number of neurotransmitters, including serotonin which is involved in mood regulation.
There is also growing research to show that supplementing with Vitamin B6 may help to improve the symptoms of anxiety and low mood, which is even more reason to include a banana a day in your diet, especially at this time of year.
Fermented foods
As our understanding of nutrition grows, it becomes increasingly clear that the health of our gut plays a significant role on our overall health and well-being.
This means that nourishing our gut with the right types of dietary fibre, as well as feeding it with live cultures to keep our bacterial balance healthy, is one of the most powerful ways we can help to support immune function, mental health and well-being.
This means that a daily serve of fermented foods, such as kefir, yoghurts with probiotics or supplementary probiotic foods are an easy, yet powerful way to support optimal mood as well as digestive function.
And to avoid at all costs
While there are a handful of good mood superfoods, it is important to remember that it is not only about adding certain foods to our diet, but also minimising our intake of the foods associated with poorer mood.
Specifically, there is a strong relationship between a high intake of ultra-processed foods, like fried and fast food, processed snacks, biscuits, cakes, pastry and soft drink, and an increased risk of depression.
Ultra processed food also increases systematic inflammation in the body and, as such, the less we consume in general the better.
It is best to enjoy processed treats and takeaway food at most a couple of times each week, as opposed to multiple serves per day.
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The sun has started to dip behind the clouds and the woolly sweaters are coming out from storage as the winter months creep around the corner.
This weekend marks the end of daylight saving time and with it we farewell the warmer months.
While Aussies in Queensland, the Northern Territory or Western Australia can go about as normal, the rest of us will see our clocks fall back an hour at 3am on Sunday morning.
Thankfully, the shift means Aussies get an extra hour of sleep on Sunday and early risers will be treated to more light in the morning.
While the change won’t have any drastic impact on our routines and sleep patterns it may leave us feeling a little out of sorts for a few days until our body clocks adjust.
The good news
Health psychologist and CEO of the Sleep Health Foundation Dr Moira Junge explains that our body’s circadian rhythm, which is essentially our body’s internal clock, is very reliant on light and dark cycles.
This being so any time change, even by an hour, can offset our body’s natural rhythm. Fortunately, the effect on our bodies is much less dramatic this time round than when our clocks sprang forward last Spring.
“The good news is this particular weekend for us in the Southern Hemisphere, we get an extra hour of sleep,” she explained.
“So mostly people are very happy with that, but nonetheless, their body clock will be out by an hour.”
How to adjust to the end of Daylight Saving time?
When the clocks fall back, Junge suggests that Aussies make the most of the extra morning light.
She says that getting exposure to light first thing in the morning is the best way to adjust “as quickly as possible”.
She encourages people to “get out in the light” for at least half an hour in the morning if they can.
It is this early exposure to light that “resets your body clock” and “suppresses melatonin” helping individuals feel more alert for their days.
According to Junge, most people will adjust naturally “within a few days” but for those who worry about the adjustment there are some things they can do to prepare.
Junge says Aussies could try shifting their bed time and wake up times by 15 minute increments in the days leading up to Sunday so the “big hour difference isn’t as much of a shock”.
The Sleep Health Foundation has also listed several strategies people can use to adjust. These include eating a good breakfast, exercising outside in the morning, avoiding caffeine drinks in the evening and attempting to get between seven to nine hours of sleep each night.
Being extra mindful of these important sleep strategies in the coming days can help Aussies settle into the new routine, Junge says.
For those who may struggle with the adjustment or have other struggles or concerns around their sleep health, Junge suggests reaching out for professional assistance.
Thankfully, Aussies can expect to sleep better in the coming months as the days become shorter and colder.
Junge, who spent decades speaking with people about their sleep in her role as a psychologist specialising in sleep disorders, says anecdotally people seem to sleep better in winter.
This is in part due to the cooler weather and darker evenings but also due to people generally being less busy during the winter period.
“[Sleeping in] the summer months was harder for [some patients] because there was more light, there was more heat and more activities,” she explained.
“The winter months were much better for them.”
The little ones
Unfortunately this may not be so for those living with little ones.
“Little kids don’t get the memo,” Junge says.
With even the slightest change having the capacity to throw a sleeping routine out of whack, parents can prepare for a few rocky nights.
Fortunately there are some preparations parents can make for the coming changes including slowly shifting bedtimes and using block out blinds.
Healthy sleep for healthy lives
While the end of Daylight Saving has Aussies thinking more about their sleep, the Sleep Health Foundation believes it is important to focus on sleep all year round.
In our modern society that is filled with artificial light and busy schedules, many Aussies are sleeping poorly.
With healthy sleep being essential for physical and mental health, the foundation says “promoting better sleep should be a priority for all Australians”.
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Bellroy has become a major player in the everyday carry men’s accessories market. The brand is well-known for its sleek, streamlined bags and slim wallets that feature cleverly designed compartments for easy organization. The one thing Bellroy isn’t known for is being cheap—its bags can be pricey, and they rarely go on sale. But right now, Bellroy is having an outlet sale on its Amazon page, slashing prices by as much as 40%.
Bellroy’s Lite Sling is now on sale for as low as $55—up to 38% off the normal $89 price. This lightweight, unisex crossbody bag is a top-15 bestselling style for men and has earned more than 200 five-star ratings from shoppers who have used it for everything from travel to replacing their everyday backpacks. It’s available in eight neutral colors and half of them are currently on sale.
Bellroy Lite Sling in Copper, $55 (was $89) on Amazon
This feature-packed sling bag is the ideal travel companion and is a great option for photographers, commuters, or anyone who needs to carry a little extra than what they can fit in their pockets. It has a 7-liter capacity but weighs a minuscule 220 grams, allowing you to carry more without weighing you down. It’s made from a polyester ripstop fabric that’s been sourced from recycled plastic bottles and is abrasion-resistant yet eco-friendly. It has an expandable gusset that allows the bag to widen when fully stuffed but stays slim on days when you’re carrying less.
The zippered front compartment has internal organizers for quickly accessing your essentials, and the main compartment has an innovative two-way zipper that opens up wide so you can quickly find what you’re looking for. Other handy features include a key clip to prevent front-door fumbling and a zippered internal compartment designed for sunglasses. The magnetic clip makes it easy to take the bag off, and the strap is adjustable to fit different body sizes.
Bellroy Lite Sling in Shadow, $65 (was $89) on Amazon
Shoppers appreciated the bag’s wide range of uses. One shopper said it was “great for hiking, daily use, or travel.” They added that the “7-liter size is that sweet spot of not too big, not too small,” while also noting that it’s the “perfect hiking bag for short adventures.”
The bag has also proven to be very popular with travelers. It’s a great option for keeping your essentials safe without having to carry a whole backpack. One shopper who used it for air travel wrote, “It stays on my body with the bare minimum critical things I don’t like to have separate from me (e.g., iPhone, passport, wallet, keys, etc.).” Similarly, another shopper said, “I use this bag for when I’m on a trip and want something to carry around just a few items. Fits a bottle of sunscreen, e-reader/book, wallet, and some miscellaneous items well.”
The Bellroy Lite Sling is a great bag for anybody looking to keep their must-haves close to their bodies without interfering with their style. The over-engineering comes at a cost, but Bellroy’s gear sale makes getting a great piece more attainable. These deals won’t last forever, so make sure to pick up your next favorite accessory before they shoot back up in price.
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Some outdoor survival gear can be expensive or require a Bear Grylls-level of know-how to use. But a personal water filter is inexpensive, easy to use, and can be a literal life-saver if you find yourself in a tight spot. LifeStraw is at the forefront of this category, taking Amazon by storm with nearly 100,000 five-star ratings from shoppers who say it’s legit. Now that spring hiking and travel is underway, the brand has dropped its prices to their lowest since January.
The LifeStraw Personal Water Filter is on sale for as low as $13 on Amazon right now—up to a 35% discount on the normal $20 price. This simple survival tool is the No. 1 bestseller in its category and a top-10 bestseller among all sports and outdoor products across the entire site. The filter is also available in packs of two, three, and five, which are currently up to 35% off.
LifeStraw Personal Water Filter, 1-Pack, $13 (was $20) on Amazon
The LifeStraw features a membrane microfilter that removes bacteria and parasites, including E. Coli, Salmonella, and Giardia. Plus, it’s capable of removing microplastics. The filter is activated simply through suction, meaning it doesn’t require any mechanical equipment to use. The straw also has caps on the bottom and top ends, which keep dirt and debris out when not in use. Loops near the mouth of the straw make it easy to attach a paracord for convenient carrying. A single LifeStraw can filter up to 1,000 gallons, and it has no expiration date.
Shoppers appreciated the peace of mind that comes with using a LifeStraw. One shopper called a “lifesaver in the great outdoors,” adding, “This filter is a game-changer, removing 99.9999% of waterborne bacteria and 99.9% of protozoan parasites without the need for iodine, chlorine, or other harsh chemicals.” Another shopper agreed, saying it’s “essential for outdoor adventures,” and that “the lightweight design makes it easy to carry.”
LifeStraw Personal Water Filter, 2-Pack, $26 (was $20) on Amazon
Beyond peace of mind, shoppers were impressed when they put the LifeStraw to the test. “We were a little scared to try it at first, but we watched the online tutorial and read the instructions and gave it a try,” a shopper attested. “The water tasted very clean and we did not get sick.”
One hiker found themselves without sufficient water in the Grand Canyon in “100-degree heat.” They wrote, “When a creek appeared, I whipped out the LifeStraw and drank to my throat’s content. This was flowing water and while not brown, it was clearly not potable. Drinking from the LifeStraw was pleasant (aside from needing to get down on all fours to reach the water level) and tasted as good (if not better) than the clean water at the rest stations.”
Whether you’re looking for a personal water filter for your car’s emergency kit or you want something to take out in nature, consider picking up an affordable, lightweight LifeStraw now that’s as low as $13. They’re a great tool to have for spring treks, international travel, or just in case, and they also make great gifts for Mother’s Day and Father’s Day.
Hands up if you have eaten your body weight and chocolate this past few days.
You are certainly not alone, and while there is nothing wrong with indulging on special holidays, there is certainly a time when enough is enough, especially when you consider that Easter eggs and Hot Cross Buns have been available in supermarkets since Boxing Day.
So, if you need a little help to reset your diet and healthy lifestyle choices while there are loads of tempting treats still in the house, all you need is this step-by-step guide to find some balance again.
One of the most significant causes for “junk” food intake is availability. This means that if your house or kitchen is packed full of Easter chocolates and the contents of Easter show bags, it is going to be hard to resist no matter how much self-control you have.
As human beings we will eat the foods readily available to us, so if you want, or need to keep the Easter chocolate, you need to pack it away – out of sight, out of mind.
Develop the best rule for you
One of the issues with professionals telling us what to do, for example, “throw away all the chocolate”, or “ration yourself 20g a day”, is that human beings need agency over their decisions.
In the case of Easter chocolate, this means that you are the best person to decide how to manage it moving forward.
Some of you may know that you are unable to self-regulate and need to give it away, while others may feel comfortable enjoying a controlled portion each day.
Focus on what you want to eat
The issue with giving more attention to your Easter treats, is that it will only result in you thinking about them more, and increase the chance that you will continue to eat, and overeat them.
On the other hand, shifting your focus to the foods you know are better for you and the meals that make you feel good will help you to retake control of your nutrition.
Take some time this week to plan out your meals and snacks; choose a couple of new, healthy recipes to try, and you may even find you can melt some of the Easter chocolate down and use it in a healthy recipe, like homemade banana bread or cookies to use some of it up.
Have a few light days
After a few days of celebratory overeating, there is nothing wrong with having a few lighter days to help buffer the extra calories consumed.
Make sure you continue to eat regular meals and snacks, but with a focus on lighter options. Think healthy but low-calorie meal options such as salads, soups, plain yoghurt with fruit and fish and vegetable-based meals.
These meals are lower in calories overall, whilst still offering plenty of key nutrients, protein and dietary fibre for fullness.
Get moving
One of the biggest issues with food focused holidays is not only that we eat more, but that we are often far less active, socialising and skipping our regular exercise sessions and walks.
One of the easiest ways to get back to feeling your best is to focus on moving your body. Not only will this help to buffer any Easter overindulgence, but it is a good thing to focus on for mood, digestive health and to reacquaint yourself with real hunger.
Plus, for those of us about to lose the extra daylight associated with daylight savings, it makes sense to use our last week of evening light wisely.
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While it may seem like a small part of your body’s total strength, grip strength is a foundational component of physical fitness, linked to injury prevention, as well as a reliable benchmark for many aspects of health and functional independence as we age.
Stronger grip muscles help stabilise wrists, reducing the risk of strains and injuries during daily activities and physical exercise. Tasks such as carrying groceries, opening doors and jars, and even getting out of a chair all require adequate grip strength.
A stronger grip also enables more progressions in fitness training, increasing the ability to get stronger by enabling people to lift more weight and perform more repetitions.
Pro sports prioritise grip strength training for obvious reasons (such as gripping a bat or a ball), but it’s seldom considered a staple in general fitness programs.
To help you get a better grasp on how your hands measure up, here’s a road map to assess and strengthen your grip at home.
What makes up grip strength?
Grip strength refers to the force generated by the muscles in the hand and forearm to grasp and hold objects, and has three different aspects:
Crushing strength is how strongly you can grip with your fingers and the palm of your hand.
Supporting strength refers to your ability to hold onto something or to hang from something.
Pinching strength is how firmly you can pinch something between your fingers and thumb.
How to assess and track your grip strength at home
In clinical settings, a hand dynamometer measures grip strength by gauging the force applied when squeezing its handle.
The device provides a quantitative assessment typically expressed in units of force, such as pounds or kilograms.
To test your grip strength at home without a dynamometer, use a bathroom scale or tennis ball to give you rough, trackable measurements.
Scale squeeze test
While standing, hold the scale in both hands, one on either side with the heels of your hands on top and fingers wrapped underneath the sides. Squeeze for five seconds.
Then perform the test using only one hand at a time. Repeat with both hands and again with each hand.
Record your highest scores for both hands, left and right. Watch this video for a demo.
From a relaxed, seated position, hold a tennis ball in one hand and squeeze it as hard as you can for five seconds. Repeat three times with each hand, resting for 30 seconds in between repetitions. A stronger grip will result in a firmer squeeze that you can maintain longer. Compare how tightly you can squeeze the ball with each hand.
These simple tests can provide a rough estimate of your grip strength. To track your progress over time, note the date and your observations of your grip during testing. Reassess your grip strength periodically every two to four weeks to monitor improvements and adjust your training program accordingly.
Be patient and consistent with your training efforts as improvements may take time.
Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
Exercises to strengthen your grip
Improving grip strength involves incorporating specific exercises to address all three aspects of grip strength.
Below, I’ve outlined exercises for each, noting basic exercises as No. 1 and advanced progressions as No. 2.
Incorporate the appropriate exercises for your current strength level into your training regimen three to five times per week, allowing for rest between sessions to facilitate recovery and muscle growth.
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Crushing strength exercises
The tennis ball squeeze test noted above also can be used as a basic strengthening exercise. You can increase the difficulty by increasing the duration of your squeeze and number of repetitions.
1.Dowelrod roll
While sitting or standing, hold on to a dowel rod, stick or rolling pin, with your palms facing down. Moving your wrists alternately, rotate the dowel rod so that it rolls inside your hands in one direction for 15 to 30 seconds and then the other. To make the exercise more challenging, speed up the rolling. You also can perform this exercise with the palms facing up as a variation. Do two to three sets of 10 to 15 repetitions, resting in between sets.
2. Wrist curls
Sit on a bench or chair with your forearms resting on your thighs, palms facing up and wrists hanging over the knees. Hold a light dumbbell of 1 to 5 pounds in each hand with an underhand grip. The weight should be enough for a slight challenge but should not feel like a strain. Curl the weights upward by flexing your wrists, bringing the dumbbells toward your body. Slowly lower the weights back down with control, feeling the stretch in your forearms. Perform two to three sets of eight to 12 repetitions, resting in between sets.
Supporting strength exercises
1. Farmer’s walk
Hold a dumbbell of appropriate weight for your fitness level in each hand. Keep your shoulders back and down, chest up, and core engaged. Walk forward with a controlled stride, maintaining an upright posture. Aim for a distance of 30 to 40 paces or for a set duration, such as 30 to 60 seconds. Rest and repeat one to two times.
2. Dead hangs
Find a sturdy overhead bar or pull-up bar that allows you to hang without your feet touching the ground. Grasp the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended, engaging your shoulder muscles. Hold the position for as long as possible, aiming for 15 to 30 seconds to start. Gradually increase the duration over time. Rest and repeat one to two times.
Pinching strength exercises
1. Paper pinch
Place a piece of paper on a table or other flat surface. Spread your fingers and thumb wide and grab the paper with all five fingers. Keeping your fingers and thumb as straight as possible, apply a downward pressure as you pinch all five fingers together, crumpling the paper. Repeat the motion until you have crumpled the paper into a tight ball. Add more sheets of paper to increase the difficulty. Repeat two to three times with each hand.
2. Plate weight pinch
While standing, hold a light plate weight of 5 to 10 pounds at your side. Pinch the edge of the plate weight with only your fingers and thumb. Hold for 30 seconds. Repeat with the other hand. Do two to three alternating sets. To increase difficulty, increase the weight or duration. If you do not have a plate weight, you can use the end of a dumbbell, holding it with your fingertips and thumb.
In addition to targeted training, by emphasizing a strong grip in any exercise requiring you to grasp something, such as training with a dumbbell, you can build grip strength. By understanding the significance of this strength and incorporating it into your daily life and fitness routine, you’ll not only strengthen your grip but also unlock new levels of overall strength and vitality.
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Cole Haan is known for remixing the classics, infusing its dress shoes with the comfort and technology found in men’s sneakers. But the brand’s success today was largely influenced by its storied years of making traditional dress shoes. From Oxfords to brogues, Cole Haan’s iconic dress styles shine everywhere from conservative offices to the trendy streets of SoHo, and it doesn’t get much more legendary than the Pinch Tassel Loafer.
Cole Haan’s cult-classic Pinch Tassel Loafer is on sale for as low as $70 on Amazon—up to a 56% discount on the normal $160 price. These shoes have earned over 2,700 five-star ratings from shoppers who say they’re “perfect” for work, weddings, and even for weekend nights out. They’re available in black and burgundy in sizes ranging from 6 to 16 with options for narrow, wide, and extra-wide widths. The final price is determined by the color and size combination, but most are still around 40% off.
Cole Haan Pinch Tassel Loafer in Burgundy, From $70 (was $160) on Amazon
These loafers feature the same moccasin stitching as a penny loafer, but there’s a leather tassel on top of the strap instead of the traditional slot. It’s a slightly dressier take on this type of shoe while still maintaining the casual preppy appeal that made loafers so popular in the first place. The leather upper is adorned with a glossy, shiny finish, while the leather lining and the midsole are cushioned for comfort. The outsole is leather, providing a very traditional look, but the heel has a rubber cap for improved traction.
Many appreciate the consistency that these tassel loafers offer year after year, including one shopper who called them “old reliable,” and said, “It is a classic and my go-to shoe. I have replaced it twice now and I get a couple of years out of each pair.” Another shopper agreed, saying, “This product works today as it has for more years than I care to count.”
Cole Haan Pinch Tassel Loafer in Black, From $72 (was $160) on Amazon
Shoppers also appreciated the versatility of the shoes. “I’ve been a very loyal Cole Haan/Johnston & Murphy fan for the past 25 years,” a shopper attested. “These are among my very favorites—versatile and clean, they match well with day or night functions.” Another shopper who’s been buying them for years said that the “style goes with anything from a suit to jeans.”
If you’re looking for a shoe that can go toe-to-toe with both sneakers and dress shoes, Cole Haan’s Pinch Tassel Loafer is a surprisingly versatile option. Now as low as $70, they offer an affordable way to try this preppy staple, but you’ll have to grab your size quickly in order to take advantage of the current deal.
The 69 sex position has been the subject of lore for what feels like centuries. It’s hardly a new sex position. Two partners give and receive oral sex simultaneously, while positioned head-to-toe, resembling the number 69.
In pop culture, it usually happens between a vulva- and penis-owner, but 69 doesn’t discriminate based on body parts or sexuality. Absolutely anyone with any body can partner up.
Admittedly, 69 sex position gets mixed reviews. Giving and receiving oral sex at the same time isn’t the easiest thing in the world and not everyone loves it. And that’s OK; not every sex position works for everyone. But 69 can still be fun and pleasurable, if both partners are up for the adventure of trying something new (like Amazon sex position).
The key to perfecting 69 sex position is finding a style that works for everyone involved so both partners find it physically comfortable, pleasurable, and exciting. Thankfully, there are plenty of variations, modifications, and add-ons to enhance the experience, from utilizing sex swings to cock rings to sex toys for men and sex toys for women.
Here are 10 variations on 69 sex position you should try. First, let’s start with the OG.
What Is 69 Sex Position?
Traditional 69 sex position positions partners directly on top of one another for simultaneous stimulation.
Illustrations by Katie Buckleitner
Why It’s Great
Since both partners are lined up head-to-toe, the bottom partner is able to give the top partner oral while simultaneously receiving.
How to Do It
Typically, the taller, larger of the two partners lies down on their back.
The top partner lies on top of the other, positioned head-to-toe, with their mouth lined up with their partner’s genitals. They should bend their knees and brace their weight.
Standing 69
Standing 69 takes a fair amount of acrobatic strength, but it’s a thrilling head rush for the inverted partner.
Illustrations by Katie Buckleitner
Why It’s Great
This 69 sex position is all about novelty and theatrics.
How to Do It
In this deeply athletic position, the standing partner holds their partner upside-down, with the inverted partner’s hips directly in front of their face.
Both partners wrap their arms around each other’s torsos for support.
The inverted partner can rest their knees on the standing partner’s shoulders for balance and support.
Pro Tip
Only do this position if the standing partner is strong enough to hold the inverted partner safely. This is a difficult 69 sex position to pull off, so consider standing against a wall to support the standing partner and place pillows on the ground for a soft, safe dismount.
Sideways 69
Sideways 69 is among the most comfortable 69 sex positions, letting both partners relax.
Illustrations by Katie Buckleitner
Why It’s Great
This position is a more comfortable choice for anyone who doesn’t love the face-sitting aspect of the classic. It’s the ultimate lazy version of 69: You get all the thrill, without all the effort.
How to Do It
Both partners lie on their sides, positioned head to feet, with their mouths aligned with each other’s genitals.
Open your top legs like clamshells to give better access to the penis and/or clitoris.
Pro Tip
Grabbing a pillow for both partner’s heads can be a huge game-changer for comfort. Additionally, both partners can gently rock their hips back and forth to get some extra stimulation.
Sex Swing 69
Take the classic sex position to new heights with a sex swing.
Illustrations by Katie Buckleitner
Why It’s Great
If you’re the adventurous type, this one’s for you.
How to Do It
One partner lies on their back on the sex swing, with their head between the standing partner’s legs.
The standing partner bends forward at the waist to access their partner’s penis or vulva on the swing.
Mouth-free 69 is an alternative to 69 sex position if you want foreplay without the oral sex.
Illustrations by Katie Buckleitner
Why It’s Great
Clit vibrators and penis strokers are excellent sex toys to use during foreplay or the main event. You can always play with toys, then go to town on each other after with oral or penetrative sex.
How to Do It
Assume a sideways 69 position setup.
Use your partner’s favorite sex toy on them.
If it vibrates, start on the lowest settings first, then ramp things up. You can also play with edging.
Having the taller person’s hips lifted can slide everything into place, without any neck-straining.
How to Do It
If your body parts aren’t quite lining up, use a positioning pillow to get mouths and groins where they need to be.
The taller partner lies on their back with a pillow or wedge under their hips, while the shorter partner straddles their face like traditional 69.
Pro Tip
A designated sex pillow can really change the game for this position. Liberator Wedge and Dame Pillo Wedge are specially designed to give your hips the lift you need.
69 Sex Position With Toys
Alternating oral sex with sex toys during 69 sex position is a great way to enhance the classic.
Illustrations by Katie Buckleitner
Why It’s Great
Up the stimulation using toys and 69 gets way more enjoyable. This may sound more complicated than it is in practice. It really boils down to enhancing stimulation for more pleasure. Vibration and mouth action go a long way. Don’t be afraid to experiment.
How to Do It
Both partner’s assume traditional 69 sex position.
The penis-owner can use a vibrator against the vulva-owner’s clitoris. Or, they can use a G-spot wand, if internal stimulation is preferred.
The vulva-owner can use their mouth in tandem with a masturbation sleeve on the penis-owner.
One partner sits down on an armchair or couch, back firmly pressed against the back.
The other partner is inverted, using the sitting partner’s shoulders and the back headrest of the couch or chair to support their weight.
Pro Tip
Be sure the chair you’re using has a solid back to support your weight. Otherwise, this position can require too much core strength to be enjoyable. Like standing 69, this position is ideal for inverted partners who are smaller in size, as it can be hard to hold their entire weight while going to town on their body.
The Freestander
Illustrations by Katie Buckleitner
Why It’s Great
This is a fun position to experiment with power play and deep throating. Try putting a blindfold on the partner lying down; just be sure to lay ground rules so everything is consensual and comfortable.
How to Do It
One partner lies face-up on a bed with their head by the end.
The other partner stands before them. If the bed isn’t tall enough to properly align the mouth and genitals, the standing partner can bend their knees and place their hands on the bed for support.
The standing partner can rock their hips or the lying down partner can grip the standing partner’s glutes to control the movement.
Pro Tip
Place a pillow under the lying partner’s head. This can help with head positioning without straining their neck.
Squatting 69
Illustrations by Katie Buckleitner
How to Do It
Rather than lying in the regular 69 position, the bottom partner sits upright on any flat surface, hands behind them or to the side for support.
The top partner squats over the bottom partner, placing their hands on the floor, feet wide on either side of their partner’s hips. Depending on personal anatomy, the top partner can keep legs bent or straighten them out so heads are aligned with genitals.
Pro Tip
Keep in mind this position requires strength and flexibility, especially for the top partner’s low back and legs. Bending at the knees can make sustaining this position for a longer period easier. Incorporate toys like a G-spot wand, like the stainless-steel Njoy Pure Wand.
Lazy Girl 69
Illustrations by Katie Buckleitner Laxy
Why It’s Great
Sometimes you need a lazy sex position that satisfies your needs without feeling strenuous.
How to Do It
The bottom partner lies down on their back, knees bent.
The vulva-owner lies face-up on top of their partner, with their butt on their chest, legs splayed to allow access to the clitoris.
Pro Tip
Place a pillow under the bottom partner’s head to ease any neck strain.
12 Ways to Enhance 69 Sex Position
1. Relax
Make sure both of you are comfortable in the position before beginning. Keep things light and fun. Don’t put the emphasis on climaxing; instead, relish in the intimacy and how it can enhance pleasure whether as foreplay or the main event.
2. Incorporate Foreplay
Foreplay helps to relax both partners but also, due to the intricacies of 69, you become limited in pleasing other parts of the body once you’re in position. So, start by nibbling ears, licking nipples, sensually rubbing, and even teasing with a vibrator to heighten the pleasure before you move to 69.
“Getting the hang of this position might take some time,” says Melissa Cook, AASECT-certified sex therapist. Be respectful of the adjustments your partner needs to make it the most comfortable experience.
4. Know Your Angles
Since body types and heights vary, it’s easy for bodies to be misaligned. Make the necessary adjustments to ensure your neck isn’t strained, which can result in an uncomfortable experience all around.
Supporting props like pillows can make 69 sex position more comfortable, says Cook. Add one under the bottom partner’s hips or position them under the top partner’s arms.
5. Change Your Positioning
“In general, most vulva-owners prefer to receive oral sex while lying down, but with 69, the typical position is for the vulva-owner to be lying on top,” says Johnson. Switch things up and lie on top of her, albeit slightly off to the side so your full weight isn’t on her. Or, lie side-by-side to switch up the position and make it immediately more comfortable, says Cook.
Since most people find it difficult to concentrate on their orgasm while performing oral sex, take turns with who gives and receives, Johnson suggests.
7. Get Your Hands Involved
Yes, this position widely focuses on cunnilingus, but that doesn’t mean you can’t use your hands for added pleasure. Vulva-owners can tug on their partner’s testicles or rub the shaft of their penis; penis-owners can finger their partner; and both can enjoy anal and nipple play.
8. Use a Cock Ring
A cock ring constricts the blood vessels to the penis for a fuller, longer erection and more intense orgasm. Wear one during 69 for multi-levels of stimulation and to take some pressure off your partner.
9. Use a Vibrator
Since some vulva-owners find it difficult to orgasm solely from oral sex, using a bullet vibrator or wand in tandem with oral stimulation makes the experience more enjoyable, says Cook.
The 69 sex position keeps pleasure focused on the vulva and penis, but using an anal plug helps to make it a more full-body orgasm.
If plugs aren’t your thing, try anal beads, which are softer and come in various sizes and materials for stimulating the prostate.
11. Lube Up
While there’s a lot of saliva exchanged in this position, adding lube to the scenario can make it more fun and casual—especially if you lather up the whole body so when you slide against each other it’s an added level of sensation, almost like an erotic body massage. Just be sure to lay down some towels first.
12. Try a New Location
Cook suggests changing up the location. Sure, the bedroom is the most comfortable, but it’s also the most routine. Do it on the couch, in the guest bedroom, on the stairs, or the kitchen floor…
I have been in the sexuality space as an educator, writer, and therapist for over a decade. When it comes to the topic of sexual health and wellness, there’s not much I haven’t written about and researched.
I’m a COSRT-registered, certified sex and relationship psychotherapist, specializing in Gender Sexuality and Relationship Diversity (GSRD). I’m also an accredited GSRD therapist with Pink Therapy. I currently work for The Therapy Yard, a psychosexual and relationships clinic in London, England.
On top of my clinic work, I’m also an author. My first book, All The F*cking Mistakes, is all about embracing your sexy self and living your very best life.
My work regularly appears in many publications including Cosmo, Glamour, Men’s Health, and Refinery29.
Bloated, tired, craving sugar are all common symptoms. While the urge may be strong to grab a large fast-food meal deal, there are certainly foods that are much better choices when it comes to symptom relief.
Here are the best foods to grab and the ones to avoid to minimise the side effects of your monthly cycle.
Whether it is a green juice, snacking on celery and cucumber or a green soup made from kale and spinach, the more nutrient rich greens you can get into your diet around your period, the better you will feel.
Light greens like kale, spinach, cucumber and celery are exceptionally rich in the nutrient potassium, which helps to rid the body of extra fluid. This makes them the perfect foods to deal with any bloating and fluid retention associated with that time of the month.
One of the most powerful ways to naturally relieve the inflammatory effects of the menstrual cycle is to bump up your intake of foods naturally rich in Omega-3 fats like salmon, sardines, walnuts and pumpkin seeds.
Not only are these foods good for your mood, but there will be no negative impact on your tummy, comfort or digestion.
Dark chocolate
While it is normal to crave higher calorie food when your period is near, try to avoid the extra sweet milk chocolate and instead reach for dark. You will still get the sweet hit you are looking for, along with extra antioxidants and key nutrients like magnesium.
That time of the month is certainly not the time to indulge with an Asian feast. While foods like sushi and dumplings may seem relatively light from a calorie perspective, they are exceptionally high in sodium.
A lot of the sauces common in Asian cuisine like soy sauce have a high salt content that will only add to any fluid retention you are experiencing.
Fast food
Every cell in your body may be craving fat and salt at that time of the month but if you can avoid an ultra-processed fast-food meal deal you will be saving yourself from feeling worse an hour or two later.
Whilst these calorie-dense foods may satisfy the cravings for high fat food, they ultimately increase inflammation in the body, which will leave you feeling much worse, not better after eating them.
Caffeine
While it may be tempting to reach for a caffeine hit when you are feeling far from your best, avoid the cola drinks, energy drinks and even coffee if you can.
These foods will cause blood vessels to further constrict making the effect of cramps, headaches and bloating even worse.
