--- title: Evidence-Based Wellness Research description: blog --- # Evidence-Based Wellness Research - [ ALL ](https://blog.heyitsgolden.com/blog/all) - [ COVID ](https://blog.heyitsgolden.com/blog/tag/covid) - [ COVID 19 ](https://blog.heyitsgolden.com/blog/tag/covid-19) - [ Stressed out ](https://blog.heyitsgolden.com/blog/tag/stressed-out) - [ pandemic ](https://blog.heyitsgolden.com/blog/tag/pandemic) - [ Chronic Stress ](https://blog.heyitsgolden.com/blog/tag/chronic-stress) - [ Chronic disease ](https://blog.heyitsgolden.com/blog/tag/chronic-disease) - [ Nourishment ](https://blog.heyitsgolden.com/blog/tag/nourishment) - [ Wellness ](https://blog.heyitsgolden.com/blog/tag/wellness) - [ movement ](https://blog.heyitsgolden.com/blog/tag/movement) - [ stress relief ](https://blog.heyitsgolden.com/blog/tag/stress-relief) Overwhelmed ### [Healing Burnout with the Four Pillars of Wellness](https://blog.heyitsgolden.com/blog/healing-burnout-with-the-four-pillars-of-wellness) Burnout is a serious and potentially dangerous condition. Let's prevent and beat burnout together using our Four Pillars of Wellness. Shoshana Belisle, MSW, MA, RYT, Head of Research Mar 3, 2021 Wellness ### [Strengthening Mental Wellness During Difficult Times: How Wellness Coaching Can Help](https://blog.heyitsgolden.com/blog/post/strengthening-mental-wellness-during-difficult-times-how-wellness-coaching-can-help) To say we are navigating difficult times is truly an understatement. Sometimes we need a little help and guidance through tough times. Shoshana Belisle, MSW, MA, RYT, Head of Research Sep 15, 2020 helping kids with their stress ### [Wellness for Kids in the Age of COVID-19](https://blog.heyitsgolden.com/blog/post/namaste-wellness-for-kids-in-the-age-of-covid-19) When our kids go through tough times, the best thing we can do as parents is to support them and use it as a teaching moment. Katie Oates, Contributing Editor Jul 17, 2020 Wellness ### [How Wellness Practices Can Support Our Commitment to Anti-Racism](https://blog.heyitsgolden.com/blog/post/how-wellness-practices-can-support-our-commitment-to-anti-racism) Between the stress of the pandemic and the social and political turmoil our communities are experiencing, how can we find the compassion and courage... Shoshana Belisle, MSW, MA, RYT, Head of Research Jun 4, 2020 Kindness ### [4 Ways Online Yoga Can Reduce Pandemic Anxiety](https://blog.heyitsgolden.com/blog/post/4-ways-online-yoga-can-reduce-pandemic-anxiety) If you are feeling overwhelmed by anxiety during this understandably difficult time, it is worth exploring yoga for stress reduction. We want to... Shoshana Belisle, MSW, MA, RYT, Head of Research May 11, 2020 Anxiety ### [How Strength Training Impacts Our Mental Health](https://blog.heyitsgolden.com/blog/post/how-strength-training-impacts-our-mental-health) Strength training is an important tool to improve depressive symptoms, boost self-esteem and improve cognitive function. Deliberately strengthening... Katie Oates, Contributing Editor Apr 24, 2020 Stress ### [Establishing Healthy Habits Through the COVID-19 Crisis](https://blog.heyitsgolden.com/blog/post/thriving-through-uncertainty-the-habits-that-shape-us) Our old routines and ways of doing and being have been stripped away, leaving us ungrounded and confused. It may not be easy, but here’s how you can... Shoshana Belisle, MSW, MA, RYT, Head of Research Apr 1, 2020 COVID ### [Mental Wellness Strategies to Stay Calm During the COVID-19 Pandemic](https://blog.heyitsgolden.com/blog/post/mental-wellness-strategies-to-stay-calm-during-the-covid-19-pandemic) During Covid-19 social isolation and distancing, we would like to offer several practical, evidence-based wellness tips and tools to help you summon... Shoshana Belisle, MSW, MA, RYT, Head of Research Mar 16, 2020 Panic ### [Evidence-Based Wellness in the Age of COVID-19](https://blog.heyitsgolden.com/blog/post/evidence-based-wellness-in-the-age-of-covid-19) As we face the storm of COVID-19, please do not dismiss or ignore the power of fundamental wellness practices. You can use evidence-based wellness... Shoshana Belisle, MSW, MA, RYT, Head of Research Mar 10, 2020 Stillness ### [Why You Need a Stress-Busting Stillness Practice - Part 4 of the Four Pillars of Stress Management](https://blog.heyitsgolden.com/blog/post/why-you-need-a-stress-busting-stillness-practice-part-4-of-the-four-pillars-of-stress-management) Do you ever feel like you are so busy that you can't take time for yourself? Practicing stillness and mindfulness can actually increase your... Shoshana Belisle, MSW, MA, RYT, Head of Research Feb 23, 2020 Connection ### [Stress and the Power of Connection: Part 3 of the Four Pillars of Stress Management](https://blog.heyitsgolden.com/blog/post/stress-and-the-power-of-connection-part-3-of-the-four-pillars-of-stress-management) The relationships in our lives matter more than you know. Connection is a vital part of our health and the way we manage stress. Shoshana Belisle, MSW, MA, RYT, Head of Research Feb 16, 2020 Nourishment ### [Nourishment to Protect Against Stress - Part 2 of the Four Pillars of Stress Management](https://blog.heyitsgolden.com/blog/post/nourishment-to-protect-against-stress-part-2-of-the-four-pillars-of-stress-management) Are you a stress-eater? You're not alone. Let's talk about how we can combat this unhealthy habit by re-training our brains. Shoshana Belisle, MSW, MA, RYT, Head of Research Feb 9, 2020 Wellness ### [The Four Pillars of Stress Management - Part 1: The Role of Movement in Reducing Chronic Stress](https://blog.heyitsgolden.com/blog/post/the-four-pillars-of-stress-management-part-1-the-role-of-movement-in-reducing-chronic-stress) Stress is an inevitable apart of our lives. However, there is a difference between a healthy stress and an unhealthy stress. Find out how you can... Shoshana Belisle, MSW, MA, RYT, Head of Research Feb 2, 2020 Nourishment ### [The Research - Foods that Protect Your Brain](https://blog.heyitsgolden.com/blog/post/the-research-foods-that-protect-your-brain) Learn what foods you can eat to power your brain and increase your daily energy level. Once you know what foods and nutrients to look for, you'll be... Shoshana Belisle, MSW, MA, RYT, Head of Research Jan 24, 2020 warmth and light from reiki ### [Can't see through the brain fog? It's time to get moving.](https://blog.heyitsgolden.com/blog/post/can-t-see-through-the-brain-fog-it-s-time-to-get-moving) Movement impacts your brain health more than you know. Learn why and how you can keep your brain healthy. Shoshana Belisle, MSW, MA, RYT, Head of Research Jan 19, 2020 Sleep ### [Build Your Optimal Sleep Toolbox](https://blog.heyitsgolden.com/blog/post/build-your-optimal-sleep-toolbox) Do you get enough sleep? Sleep is pivotal to your health. Learn how you can build your optimal sleep toolbox. Shoshana Belisle, MSW, MA, RYT, Head of Research Jan 10, 2020 Support System ### [Don’t tackle it alone](https://blog.heyitsgolden.com/blog/post/don-t-tackle-it-alone) Having a wellness goal is a great start to the new year, but you don't have to go at it alone. Seeking social support can help you reach this goal. Shoshana Belisle, MSW, MA, RYT, Head of Research Jan 3, 2020 Stillness ### [It is very possible that what you need to do is absolutely nothing.](https://blog.heyitsgolden.com/blog/post/it-is-very-possible-that-what-you-need-to-do-is-absolutely-nothing) Do you take time to relax? To do nothing at all? Learn about the power of stillness and its significance during the holidays. Shoshana Belisle, MSW, MA, RYT, Head of Research Dec 19, 2019 Habits ### [Establish a HABIT - not just a GOAL - for 2020!](https://blog.heyitsgolden.com/blog/post/establish-a-habit-not-just-a-goal-for-2020) Turning a goal into a habit is no easy task. We are here to guide you through this process so you can be the best version of yourself. Shoshana Belisle, MSW, MA, RYT, Head of Research Dec 15, 2019 Chaos ### [Minimalism and the Gift of Experience](https://blog.heyitsgolden.com/blog/post/minimalism-and-the-gift-of-experience) The holidays are coming and rather than focusing on gifts, try to focus on creating a meaningful season with your loved ones. Shoshana Belisle, MSW, MA, RYT, Head of Research Nov 28, 2019 ### [Craving Gratitude](https://blog.heyitsgolden.com/blog/post/craving-gratitude) When we think about being grateful, we often think about saying thank you to someone. However gratitude is more than that. In fact, it's something... Julie Wald, MSW, RYT, Chief Executive Officer Nov 23, 2019 wellness coaching ### [Evidence-Based Approaches to Winter Wellness](https://blog.heyitsgolden.com/blog/post/evidence-based-approaches-to-winter-wellness) Winter is here, and with the cold weather often comes with winter blues. We have some great tips to help you stay healthy and happy this season. Shoshana Belisle, MSW, MA, RYT, Head of Research Nov 15, 2019 Yoga ### [Safely Treating Back Pain with Evidence-Based Wellness](https://blog.heyitsgolden.com/blog/post/safely-treating-back-pain-with-evidence-based-wellness) If you experience back pain, you're not alone. Back pain is extremely common among adults and that's why we wanted to recommend some remedies for... Shoshana Belisle, MSW, MA, RYT, Head of Research Nov 4, 2019 Nourishment ### [How to find clarity in a sea of dietary confusion](https://blog.heyitsgolden.com/blog/post/how-to-find-clarity-in-a-sea-of-dietary-confusion) Let's work on spring cleaning your cabinet and focusing on nourishing food. Julie Wald, MSW, RYT, Chief Executive Officer May 10, 2019 yoga teacher ### [Meet: Lilly B., Yoga & Meditation Teacher](https://blog.heyitsgolden.com/blog/post/2019/02/05/meet-lilly-b-yoga-meditation-teacher) Meet Lilly, an exceptional Yoga & Meditation Teacher and Wellness Pro Spotlight for the week! Julie Wald, MSW, RYT, Chief Executive Officer Feb 5, 2019 personal trainer ### [Meet: Marlee W., Golden Movement Coach & Personal Trainer](https://blog.heyitsgolden.com/blog/post/2019/01/22/meet-marlee-w-namaste-movement-coach-personal-trainer) Meet Marlee, one of our exceptional Movement Coaches and Wellness Pro Spotlight for the week. Julie Wald, MSW, RYT, Chief Executive Officer Jan 29, 2019 Wellness ### [Meet: Julie Wald](https://blog.heyitsgolden.com/blog/post/2019/01/08/meet-julie-wald) Meet Julie, our founder, Chief Wellness Advisor, Mom of 3, Wife, Yoga and Meditation Teacher, Reiki Master and Wellness Coach Extraordinaire. Julie Wald, MSW, RYT, Chief Executive Officer Jan 8, 2019 ### [Balancing Self-Care in the Summertime](https://blog.heyitsgolden.com/blog/post/2018/07/08/balancing-self-care-in-the-summertime) Find out how to balance personal wellness and routines for better self-care in the summertime. Julie Wald, MSW, RYT, Chief Executive Officer Jul 8, 2018 Nourishment ### [Meet: Lauren, Nutrition Coach](https://blog.heyitsgolden.com/blog/post/2018/03/22/meet-lauren-nutrition-coach) Meet Lauren, a nutrition coach we are highlighting in this week's Wellness Pro Spotlight. Julie Wald, MSW, RYT, Chief Executive Officer Mar 22, 2018 ### Sign up for our mailing list You'll receive free wellness tips and tricks from the experts right to your inbox.