--- title: Exiger Tech Online Wellness Studio --- WEEKLY TIPS # Bite-sized nuggets of wellness information you can read in two minutes...carefully selected for Exiger #### Beginner's Mind ![Beginners mind with border](https://www.heyitsgolden.com/hs-fs/hubfs/Beginners%20mind%20with%20border.png?width=150&name=Beginners%20mind%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Beginners%20Mind.png) #### Time Alone ![time alone with border](https://www.heyitsgolden.com/hs-fs/hubfs/time%20alone%20with%20border.png?width=150&name=time%20alone%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Time%20Alone.png) #### Balance Exercises ![Grey Boarder Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Grey%20Boarder%20Tip.png?width=150&name=Grey%20Boarder%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Golden%20Wellness%20Tips%20(1).png) #### Desk Options ![desk options with border](https://www.heyitsgolden.com/hs-fs/hubfs/desk%20options%20with%20border.png?width=150&name=desk%20options%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Desk%20Options.png) #### 5-Second Rule ![5-second with border](https://www.heyitsgolden.com/hs-fs/hubfs/5-second%20with%20border.png?width=150&name=5-second%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/5-Second%20Rule.png) #### Zucchini ![Zucchini with border](https://www.heyitsgolden.com/hs-fs/hubfs/Zucchini%20with%20border.png?width=150&name=Zucchini%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Zucchini%20Tip.png) #### News Diet ![News diet with border](https://www.heyitsgolden.com/hs-fs/hubfs/News%20diet%20with%20border.png?width=150&name=News%20diet%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/News%20Diet.png) #### Family Exercise ![Family exercise with border](https://www.heyitsgolden.com/hs-fs/hubfs/Family%20exercise%20with%20border.png?width=150&name=Family%20exercise%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Family%20Exercise.png) #### Crystals ![Crystals with border](https://www.heyitsgolden.com/hs-fs/hubfs/Crystals%20with%20border.png?width=150&name=Crystals%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Crystals.png) #### Social Comparison ![comparison tip with border](https://www.heyitsgolden.com/hs-fs/hubfs/comparison%20tip%20with%20border.png?width=150&name=comparison%20tip%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Social%20Comparison.png) #### Sun Safety ![Tip with border](https://www.heyitsgolden.com/hs-fs/hubfs/Tip%20with%20border.png?width=150&name=Tip%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Sun-Safety%20Fact%20Sheet.png) #### One-Pot Chicken & Rice ![Chicken and Rice Tip with Border](https://www.heyitsgolden.com/hs-fs/hubfs/Chicken%20and%20Rice%20Tip%20with%20Border.png?width=150&name=Chicken%20and%20Rice%20Tip%20with%20Border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/One-Pot%20Chicken%20and%20Rice.png) #### Walking After Meals ![Walking After Meals with border](https://www.heyitsgolden.com/hs-fs/hubfs/Walking%20After%20Meals%20with%20border.png?width=150&name=Walking%20After%20Meals%20with%20border.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Walking%20After%20Meals.png) #### Music & Well-Being ![Music & Well-Being](https://www.heyitsgolden.com/hs-fs/hubfs/Music%20%26%20Well-Being.png?width=150&name=Music%20%26%20Well-Being.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Music%20%26%20Well-Being.png) #### Glucose Hacks ![Glucose Hacks](https://www.heyitsgolden.com/hs-fs/hubfs/Glucose%20Hacks.png?width=150&name=Glucose%20Hacks.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Glucose%20Hacks.png) #### Say Something Nice ![Say Something Nice](https://www.heyitsgolden.com/hs-fs/hubfs/Say%20Something%20Nice.png?width=150&name=Say%20Something%20Nice.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Say%20Something%20Nice.png) #### Artificial Light ![Artificial Light](https://www.heyitsgolden.com/hs-fs/hubfs/Artificial%20Light.png?width=150&name=Artificial%20Light.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Artificial%20Light.png) #### Achievement Log ![Achievement Log](https://www.heyitsgolden.com/hs-fs/hubfs/Achievement%20Log.png?width=150&name=Achievement%20Log.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Achievement%20Log.png) #### The Five G's ![The Five Gs](https://www.heyitsgolden.com/hs-fs/hubfs/The%20Five%20Gs.png?width=150&name=The%20Five%20Gs.png) [READ IT ](https://www.heyitsgolden.com/hubfs/The%20Five%20Gs.png) #### Elimination Diet ![Elimination Diet](https://www.heyitsgolden.com/hs-fs/hubfs/Elimination%20Diet.png?width=150&name=Elimination%20Diet.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Elimination%20Diet.png) #### Volunteerism ![Volunteerism](https://www.heyitsgolden.com/hs-fs/hubfs/Volunteerism.png?width=150&name=Volunteerism.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Volunteerism.png) #### Burnout & Your Brain ![Burnout & Your Brain](https://www.heyitsgolden.com/hs-fs/hubfs/Burnout%20%26%20Your%20Brain.png?width=150&name=Burnout%20%26%20Your%20Brain.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Burnout%20%26%20Your%20Brain.png) #### Fun at Work ![Fun at Work](https://www.heyitsgolden.com/hs-fs/hubfs/Fun%20at%20Work.png?width=150&name=Fun%20at%20Work.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Fun%20at%20Work.png) #### The Art of Reconnecting ![Golden Wellness Tips-1](https://www.heyitsgolden.com/hs-fs/hubfs/Golden%20Wellness%20Tips-1.png?width=150&name=Golden%20Wellness%20Tips-1.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Golden%20Wellness%20Tips-1.png) #### Brain Exercises ![Brain Exercises](https://www.heyitsgolden.com/hs-fs/hubfs/Brain%20Exercises.png?width=150&name=Brain%20Exercises.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Brain%20Exercises.png) #### Trataka Meditation ![Trataka Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Trataka%20Tip.png?width=150&name=Trataka%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Trataka%20Tip.png) #### Weekday Lunch Recipe ![Sweet Potato Grain Bowl](https://www.heyitsgolden.com/hs-fs/hubfs/Sweet%20Potato%20Grain%20Bowl.png?width=150&name=Sweet%20Potato%20Grain%20Bowl.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Sweet%20Potato%20Grain%20Bowl.png) #### An iPhone Hack ![Golden Wellness Tips](https://www.heyitsgolden.com/hs-fs/hubfs/Golden%20Wellness%20Tips.png?width=150&name=Golden%20Wellness%20Tips.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Golden%20Wellness%20Tips.png) #### Sunlight Exposure ![Sunlight exposure](https://www.heyitsgolden.com/hs-fs/hubfs/Sunlight%20exposure.png?width=150&name=Sunlight%20exposure.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Sunlight%20exposure.png) #### Turmeric ![Turmeric Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Turmeric%20Tip.png?width=150&name=Turmeric%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Turmeric%20Tip.png) #### Types of Rest ![Types of Rest](https://www.heyitsgolden.com/hs-fs/hubfs/Types%20of%20Rest.png?width=150&name=Types%20of%20Rest.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Types%20of%20Rest.png) #### A Pet's Purpose ![Pets and Health](https://www.heyitsgolden.com/hs-fs/hubfs/Pets%20and%20Health.png?width=150&name=Pets%20and%20Health.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Pets%20and%20Health.png) #### Environmental Toxins ![Environmental Toxins](https://www.heyitsgolden.com/hs-fs/hubfs/Environmental%20Toxins.png?width=150&name=Environmental%20Toxins.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Environmental%20Toxins.png) #### Tapping ![Tapping Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Tapping%20Tip.png?width=150&name=Tapping%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Tapping%20Tip.png) #### Sunday Scaries ![Sunday Scaries](https://www.heyitsgolden.com/hs-fs/hubfs/Sunday%20Scaries.png?width=150&name=Sunday%20Scaries.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Sunday%20Scaries.png) #### A Fresh Perspective ![Kintsugi Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Kintsugi%20Tip.png?width=150&name=Kintsugi%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Namaste%20Wellness%20Tip%20-%20GENERAL%20-%20(Kintsugi)%20-%2012.31.21.png) #### Healthy Chai Latte ![12.15 Healthy Holiday Chai-1](https://www.heyitsgolden.com/hs-fs/hubfs/12.15%20Healthy%20Holiday%20Chai-1.png?width=150&name=12.15%20Healthy%20Holiday%20Chai-1.png) [READ IT ](https://www.heyitsgolden.com/hubfs/12.15%20Healthy%20Holiday%20Chai.png) #### Handling Holiday Stress ![Handling Holiday Stress](https://www.heyitsgolden.com/hs-fs/hubfs/Handling%20Holiday%20Stress.png?width=150&name=Handling%20Holiday%20Stress.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Handling%20Holiday%20Stress.png) #### Mindfulness On the Go ![Mindfulness On the Go 12.3](https://www.heyitsgolden.com/hs-fs/hubfs/Mindfulness%20On%20the%20Go%2012.3.png?width=150&name=Mindfulness%20On%20the%20Go%2012.3.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Mindfulness%20On%20the%20Go%2012.3.png) #### An Exercise Snack ![Exercise Snack](https://www.heyitsgolden.com/hs-fs/hubfs/Exercise%20Snack.png?width=150&name=Exercise%20Snack.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Exercise%20Snack.png) #### Gratitude ![Thanksgiving Gratitude](https://www.heyitsgolden.com/hs-fs/hubfs/Thanksgiving%20Gratitude.png?width=150&name=Thanksgiving%20Gratitude.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Thanksgiving%20Gratitude.png) #### Intermittent Fasting ![Intermittent Fasting](https://www.heyitsgolden.com/hs-fs/hubfs/Intermittent%20Fasting.png?width=150&name=Intermittent%20Fasting.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Intermittent%20Fasting.png) #### Fierce Meditation ![Fierce Meditation](https://www.heyitsgolden.com/hs-fs/hubfs/Fierce%20Meditation.png?width=150&name=Fierce%20Meditation.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Fierce%20Meditation.png) #### The Power of High Five ![The Power of High Five](https://www.heyitsgolden.com/hs-fs/hubfs/The%20Power%20of%20High%20Five.png?width=150&name=The%20Power%20of%20High%20Five.png) [READ IT ](https://www.heyitsgolden.com/hubfs/The%20Power%20of%20High%20Five.png) #### Diet or Genetics? ![Gut Health and Diet](https://www.heyitsgolden.com/hs-fs/hubfs/Gut%20Health%20and%20Diet.png?width=150&name=Gut%20Health%20and%20Diet.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Gut%20Health%20and%20Diet.png) #### 4-7-8 Breathing ![4-7-8 Breathing](https://www.heyitsgolden.com/hs-fs/hubfs/4-7-8%20Breathing.png?width=150&name=4-7-8%20Breathing.png) [READ IT ](https://www.heyitsgolden.com/hubfs/4-7-8%20Breathing.png) #### Household Injuries ![Household Injury Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Household%20Injury%20Tip.png?width=150&name=Household%20Injury%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Household%20Injury%20Tip.png) #### An Early Bird or a Night Owl? ![Chronotype Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Chronotype%20Tip.png?width=150&name=Chronotype%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Chronotype%20Tip.png) #### 10 Minutes a Day ![Cardio Tip](https://www.heyitsgolden.com/hs-fs/hubfs/Cardio%20Tip.png?width=150&name=Cardio%20Tip.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Cardio%20Tip.png) #### Focus with Mindfulness ![Focus Your Attention](https://www.heyitsgolden.com/hs-fs/hubfs/Focus%20Your%20Attention.png?width=150&name=Focus%20Your%20Attention.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Focus%20Your%20Attention.png) #### "Part the Horse's Mane" ![Tai Chi](https://www.heyitsgolden.com/hs-fs/hubfs/Tai%20Chi.png?width=150&name=Tai%20Chi.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Tai%20Chi.png) #### Reconnect with Old Friends ![Reconnect](https://www.heyitsgolden.com/hs-fs/hubfs/Reconnect.png?width=150&name=Reconnect.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Reconnect.png) #### Blue Zones ![Blue Zones](https://www.heyitsgolden.com/hs-fs/hubfs/Blue%20Zones.png?width=150&name=Blue%20Zones.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Blue%20Zones.png) #### A Cup of Coffee ![Coffee Benefits](https://www.heyitsgolden.com/hs-fs/hubfs/Coffee%20Benefits.png?width=150&name=Coffee%20Benefits.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Coffee%20Benefits-1.png) #### Walking vs. Running ![Namaste Wellness Tip - MOVEMENT - (walking vs. running)](https://www.heyitsgolden.com/hs-fs/hubfs/Namaste%20Wellness%20Tip%20-%20MOVEMENT%20-%20(walking%20vs.%20running).png?width=150&name=Namaste%20Wellness%20Tip%20-%20MOVEMENT%20-%20(walking%20vs.%20running).png) [READ IT ](https://www.heyitsgolden.com/hubfs/Namaste%20Wellness%20Tip%20-%20MOVEMENT%20-%20(walking%20vs.%20running).png) #### Forest Bathing ![Forest Bathing](https://www.heyitsgolden.com/hs-fs/hubfs/Forest%20Bathing.png?width=150&name=Forest%20Bathing.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Forest%20Bathing.png) #### A "Highlight Reel" ![Purple Template - Wellness Tips (2)](https://www.heyitsgolden.com/hs-fs/hubfs/Purple%20Template%20-%20Wellness%20Tips%20(2).png?width=150&name=Purple%20Template%20-%20Wellness%20Tips%20(2).png) [READ IT ](https://www.heyitsgolden.com/hubfs/Purple%20Template%20-%20Wellness%20Tips%20(2).png) #### Four Essential Nutrients ![Teal Template - Wellness Tips (1)](https://www.heyitsgolden.com/hs-fs/hubfs/Teal%20Template%20-%20Wellness%20Tips%20(1).png?width=150&name=Teal%20Template%20-%20Wellness%20Tips%20(1).png) [READ IT ](https://www.heyitsgolden.com/hubfs/Teal%20Template%20-%20Wellness%20Tips%20(1).png) #### An Ancient Practice ![Peach Template - Wellness Tips (1)-1](https://www.heyitsgolden.com/hs-fs/hubfs/Peach%20Template%20-%20Wellness%20Tips%20(1)-1.png?width=150&name=Peach%20Template%20-%20Wellness%20Tips%20(1)-1.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Peach%20Template%20-%20Wellness%20Tips%20(1)-1.png) #### Pause for Lunch ![Teal Template - Wellness Tips-2](https://www.heyitsgolden.com/hs-fs/hubfs/Teal%20Template%20-%20Wellness%20Tips-2.png?width=150&name=Teal%20Template%20-%20Wellness%20Tips-2.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Namaste%20Wellness%20Tip%20-%20NOURISHMENT%20-%20(pause%20for%20lunch)%20-%2006.23.21.png) #### Coronasomnia ![Namaste Wellness Tip - GENERAL - (coronasomnia) - 06.16.21](https://www.heyitsgolden.com/hs-fs/hubfs/Namaste%20Wellness%20Tip%20-%20GENERAL%20-%20(coronasomnia)%20-%2006.16.21.png?width=150&name=Namaste%20Wellness%20Tip%20-%20GENERAL%20-%20(coronasomnia)%20-%2006.16.21.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Namaste%20Wellness%20Tip%20-%20GENERAL%20-%20(coronasomnia)%20-%2006.16.21.png) #### Social Ties ![Social Ties](https://www.heyitsgolden.com/hs-fs/hubfs/Social%20Ties.png?width=150&name=Social%20Ties.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Social%20Ties.png) #### Gut-Brain Axis ![Gut-Brain Axis](https://www.heyitsgolden.com/hs-fs/hubfs/Gut-Brain%20Axis.png?width=150&name=Gut-Brain%20Axis.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Gut-Brain%20Axis.png) #### Achy Joints ![Achy Joints](https://www.heyitsgolden.com/hs-fs/hubfs/Achy%20Joints.png?width=150&name=Achy%20Joints.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Achy%20Joints.png) #### Journaling ![Journaling](https://www.heyitsgolden.com/hs-fs/hubfs/Journaling.png?width=150&name=Journaling.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Journaling.png) #### Meal-Prepping ![Meal-Prepping](https://www.heyitsgolden.com/hs-fs/hubfs/Meal-Prepping.png?width=150&name=Meal-Prepping.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Meal-Prepping.png) #### Catastrophizing ![Catastrophizing](https://www.heyitsgolden.com/hs-fs/hubfs/Catastrophizing.png?width=150&name=Catastrophizing.png) [READ IT ](https://www.heyitsgolden.com/hubfs/Catastrophizing.png) #### Reframing ![April 30 - Reframing](https://www.heyitsgolden.com/hs-fs/hubfs/April%2030%20-%20Reframing.png?width=150&name=April%2030%20-%20Reframing.png) [READ IT ](https://www.heyitsgolden.com/hubfs/April%2030%20-%20Reframing-1.png) #### Loneliness ![April 23 Tip - Loneliness](https://www.heyitsgolden.com/hs-fs/hubfs/April%2023%20Tip%20-%20Loneliness.png?width=150&name=April%2023%20Tip%20-%20Loneliness.png) [READ IT ](https://www.heyitsgolden.com/hubfs/April%2023%20Tip%20-%20Loneliness-1.png) #### Eating Habits ![April 16 - Eating Habits](https://www.heyitsgolden.com/hs-fs/hubfs/April%2016%20-%20Eating%20Habits.png?width=150&name=April%2016%20-%20Eating%20Habits.png) [READ IT ](https://www.heyitsgolden.com/hubfs/April%2016%20-%20Eating%20Habits-1.png) #### Screen-Time ![April 9 - Screen-Time-1](https://www.heyitsgolden.com/hs-fs/hubfs/April%209%20-%20Screen-Time-1.png?width=150&name=April%209%20-%20Screen-Time-1.png) [READ IT ](https://www.heyitsgolden.com/hubfs/April%209%20-%20Screen-Time-2.png) #### Self-Care ![April 2 - Self-Care](https://www.heyitsgolden.com/hs-fs/hubfs/April%202%20-%20Self-Care.png?width=150&name=April%202%20-%20Self-Care.png) [READ IT ](https://www.heyitsgolden.com/hubfs/April%202%20-%20Self-Care-1.png) #### Deep Breathing ![March 26 - Deep Breathing](https://www.heyitsgolden.com/hs-fs/hubfs/March%2026%20-%20Deep%20Breathing.png?width=150&name=March%2026%20-%20Deep%20Breathing.png) [READ IT ](https://www.heyitsgolden.com/hubfs/March%2026%20-%20Deep%20Breathing-1.png) #### Simple Movements ![March 19 - Keep Moving](https://www.heyitsgolden.com/hs-fs/hubfs/March%2019%20-%20Keep%20Moving.png?width=150&name=March%2019%20-%20Keep%20Moving.png) [READ IT ](https://www.heyitsgolden.com/hubfs/March%2019%20-%20Keep%20Moving-1.png) #### Keystone Habits ![March 12 - Keystone Habits](https://www.heyitsgolden.com/hs-fs/hubfs/March%2012%20-%20Keystone%20Habits.png?width=150&name=March%2012%20-%20Keystone%20Habits.png) [READ IT ](https://www.heyitsgolden.com/hubfs/March%2012%20-%20Keystone%20Habits-1.png) #### Guilty Pleasures ![March 5 - Employee Appreciation Day-1](https://www.heyitsgolden.com/hs-fs/hubfs/March%205%20-%20Employee%20Appreciation%20Day-1.png?width=150&name=March%205%20-%20Employee%20Appreciation%20Day-1.png) [READ IT ](https://www.heyitsgolden.com/hubfs/March%205%20-%20Employee%20Appreciation%20Day-2.png)