Faculty/Staff Wellness

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Wellness Program:
Current Calendar of Workshops and Programs 


  1. Click on the hyperlinked "date" to the UCB Learning Center.
  2. Enter your CalNet Passphrase.
  3. Click "Submit."

Healthy Lifestyle Programs

Know Your Numbers Health Screening

Know Your Numbers Logo

Wed 9/12 or Fri 9/21 at Tang Education Center 
Appointments offered every 15 minutes, 7:30–10am, $10 fee 

Why know your numbers? 

Knowing your numbers is one of the best ways to evaluate your health by identifying your risk and providing motivation for managing your health. Even if you feel great and look healthy, you may not know what's going on inside. Many diseases are "silent" and affect your health long before you feel anything wrong.

Know Your Numbers is a voluntary, fasting health screening including total cholesterol, HDL, LDL, and triglycerides, glucose, blood pressure, weight, body mass index (BMI), and waist circumference.  Receive your confidential results (seen only by Be Well at Work - Program staff) and resources for follow-up immediately. Plan for 20-30 minutes to complete the screening. 

How to Register:

1. Click on the linked dates above

2. On the header "Offerings" change the "Seat Availability" to "All"

3. Check the box "Know Your Numbers"

4. Select your appointment time

5. Click "Submit"

Click here for more detailed instructions and step by step photos. 


Leading a Healthy Lifestyle Webinar provides the educational foundation to a healthy lifestyle, especially as a first step following Know Your Numbers Health Screening. Scroll down to the webinars section to listen.


"My appointment was this morning and I can’t begin to say thank you enough for offering this service. I took advantage of it last year and, unfortunately, my numbers were so unhealthy that I was advised to contact my doctor immediately. My numbers were not even close to the healthy range. It was obvious that I needed to do something. Given the needs of other people in my household I had been postponing my own checkups and now it was time to get in. As a result of your setting off the alarm I am now happy to say that a year of medication (lowest dose I am happy to write), healthier eating, more exercise ---- drum roll please --- I have excellent numbers! Thank you so much for this service. It is invaluable. I’ll be back next year to check again and make sure I stay on track."

Register using the linked dates above.

Rest and Revive "Take a Break" Challenge

Mon 9/24 - Fri 11/2 | 6-week Online Program

Join the Rest and Revive "Take a Break" Challenge and learn practical ways to improve daytime habits and sleep better. Stay engaged, focused, and motivated with weekly emails featuring webinars and Be Well at Work workshops and resources on various sleep topics and have a chance to win weekly and grand prizes such as: yoga mats, serenity candles, personal spa kits, fitbits and much more.

In addition, all registered participants will receive a: 

  • Resistance workout band and stress ball
  • Guide to walk you through the science of sleep with simple tips to help you gain better control of your behaviors and habits
  • Sleep and activity log book

Register for the challenge today!

    Creativity and Your Health

    Thu 10/25 | 12:10-1pm |Tang Ed Center (Section Club)

    Instructor: Jen Guerra, M.A. 

    Engaging in creative activities (as part of, or outside of our work), allows us to be more productive, balanced, and calm in everyday life. Come explore your creativity through simple, guided exercises, and learn how engaging in creative activities can lower your blood pressure, decrease stress, improve your immune system, and increase your ability to be more productive at work and at home.

    This beginner workshop will introduce various creative outlets suitable for taking a break in your work day such as doodling with intention, coloring, and collage. Any level of experience with art or other creative modality is welcome. Supplies will be provided.


      Healthy Holiday Challenge 2018

      Mon 11/5 - Fri 12/14 | 6-week Online Program

      Give yourself the gift of healthier habits this year with the Healthy Holiday Challenge. This 6-week program begins in early November and ends just before the holiday break in December to support you with small, healthy steps you can build on each week and continue through the New Year. You will receive a weekly newsletter with a different step each week, tools for support and motivation, including weekly prize drawings and a grand prize. Other perks include starter kits and an exciting kick-off event, free workshops, a special walking group week with prizes, and Rec Sports perks!

        Active @ Work

        Berkeley Walks! Walking Group

        Meets every MWF | 12:10pm | Campanile

        The Berkeley Walks Walking Group meets every MWF, 12:10 pm, at the Campanile. Fit fitness into your workday with a 30-40 minute walk and receive the benefits of social support, stress relief, and renewed energy. The Walking Leaders are CPR-certified and set a pace to guide walkers through the designated route each week – like having your own personal walking trainer!  Complete the waiver on our webpage prior to the first time you join. 

        Dancing for Fun and Fitness 

        Fri 9/7 Zumba, 10/19 Salsa, 11/2 Hula/ Polynesian, 12/7 Zumba/Salsa12:10-1pm | 251 Hearst Gym

        Instructor: Nadia Qabazard

        Fit some fun and fitness into your day with these free, beginner dance classes. No partner required. Comfortable clothing and athletic shoes recommended.

        If you're interested in doing zumba more than what is offered here, we encourage you to check out Workfit. At only $30 a semester and Zumba offered three times a week, this is a great option for faculty and staff!

        Register using the linked dates above.

        Yoga for Tension and Stress Relief

        Fri 9/14, 10/12, 11/9 |12:10-1pm | 251 Hearst Gym

        Instructor: Laurie Ferris

        Practicing yoga can release tension in your joints, give you greater range of movement, soothe your back, and grant you increased comfort in all aspects of your life. Learn how pranayama breathing can enhance your practice, and help liberate your mind in surprising ways. Bring your own yoga mat, a limited number will be provided. Comfortable clothing and bare feet recommended.

        Register using the linked dates above.

        Resistance Band Exercises for Small Spaces

        Fri 11/16 | 12:10-1pm | 251 Hearst Gym

        Instructor: Cori Evans, MA, NSCA

        Limited on time, space and equipment? Fitting physical activity into your workday can make a difference in your cardiovascular health, muscular strength, endurance and joint mobility.  Learn how to maximize your office space and get the most out of a 10 minute exercise break with body weight and resistance band exercises. Resistance bands will be provided. Comfortable clothing and athletic shoes recommended.

        Register here

        Get Fit in 7 Minutes

        Fri 11/30 | 12:10-1pm | 251 Hearst Gym

        Instructor: Cori Evans, MA, NSCA

        Come and learn how the 7-minute High Intensity Circuit Training (H.I.C.T.) workout using your body weight, a chair and wall can help you maximize your time, space, and strength and flexibility training routine. According to the American College of Sports Medicine, the combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs. Prerequisite: All first time or returning exercisers are encouraged, however not required, to have attended the First Steps to Functional Fitness prior to attending this workshop. Comfortable clothing and athletic shoes recommended.

        Register here

        Nutrition and Cook Well Berkeley Programs

        Ask the Dietitian

        Submit a Question Button

        Ask the Dietitian provides UC Berkeley faculty and staff a convenient and dependable way to receive answers to questions about health and nutrition from a qualified health professional. 

        One Pot Meals

        Thu 10/18 | 12:10-1pm | Tang Education Center (Section Club)

        Instructor: Kim Guess, RD

        Making an entire meal in just one pot (or pan) can save you time not only in prep, but also in clean up! These recipes are not your mother’s casserole – you will learn exciting and healthy new meal ideas. Presentation, demonstration, sample and recipes provided.

        This workshop is participating in Zero Waste October. As a bonus, you will also learn about reducing waste in the kitchen!

        Register here

        See Cook Well Berkeley for the recipes from past workshops

        Fall / Winter Seasonal Veggies

        Wed 11/7 | 12:10-1pm | Tang Education Center (Section Club)

        Instructor: Kim Guess, RD

        Temptations are everywhere during the holiday season. In this class, you will learn to cook vegetable dishes so flavorful that they may outshine your favorite holiday dessert! These clever and creative recipes will have your whole family asking for seconds.  Presentation, demonstration, sample and recipes provided. 

        Register here

        See Cook Well Berkeley for the recipes from past workshops

        Healthier Holiday Treats

        Tue 12/4 | 12:10-1pm | Tang Education Center (Section Club)

        Instructor: Kim Guess, RD

        Cookies, cakes, and candies, oh my! Stand out from the crowd with healthier holiday gifts and desserts this year. Colleagues, family and friends will appreciate your support and you can save money by making homemade gifts and desserts! Demonstration, recipes, and samples provided. 

        Register here

        See Cook Well Berkeley for the recipes from past workshops

        Smoking Cessation

        Support Services, Programs, and Local Classes

        See the Smoking Cessation webpage for cessation support services and referrals to telephone counseling, online programs, text and app programs and local classes.

          Recorded Webinars

          Leading a Healthy Lifestyle

          This webinar provides you with essential knowledge and practical tools to reduce your health risks and lead a healthy lifestyle. You will learn skills for setting SMART goals and making simple lifestyle changes with big impacts. This webinar is a good first step following the Know Your Numbers health screening. (40 minutes)

          Sugar Savvy

          This webinar covers the effects of sugar on the body, the hidden sources in our diet, and strategies to become more aware of the added sugar we are consuming and how to consume less. (45 minutes)

            Prediabetes: Stop Sugarcoating It Webinar 

            Whether you are one of the estimated 86 million adults in the US with prediabetes, have been told your fasting glucose is in the prediabetes range of 100-125, have “normal” blood sugar that has been creeping up, or are interested in reducing your risk of prediabetes, this is the time to stop sugar-coating it, get motivated, and learn what you can do to stay healthy. Lifestyle improvements can prevent or delay the onset of type 2 diabetes and reverse potential long-term damage that may have already begun.
            View this recorded webinar to learn specific steps you can take to control your blood sugar and reduce your risk of diabetes and other chronic diseases. Recommended as part of Game On: Spring Training for PrediabetesPrevention and/or as follow up from Know Your Numbers health screening or Game On: Glucose Pre-Screening.

            Strategies for Making Healthy Lifestyle Changes

            Want to make healthy changes in your life but unsure how to get started? This webinar will give you tools and knowledge to understand your readiness to change, create SMART goals, find motivation and maintain a healthy lifestyle. (30 minutes)

                Nutrition Essentials for Healthy Living

                Gain an understanding of the way foods you eat influence your body and the how this contributes to health and disease. This webinar will also give you practical tools for identifying healthier foods, building nutritious meals, and keeping portions in check. (45 minutes)

                  Food Sensitivies: Trends, Triggers, and Truths 

                  Is your food friend or foe? Diagnoses of food allergies and intolerances are on the rise yet there is much controversy surrounding the identification and treatment of these conditions. This webinar will explore different ways the body can react negatively to food and discuss effective strategies for identifying and eliminating offending foods in the diet. (30 minutes)

                    Nutrition for Women in Middle Age and Beyond

                    While a healthy diet is important for women of all ages, nutritional needs can change significantly in the decades surrounding menopause. From countering a slowing metabolism to navigating the latest supplement recommendations, this webinar will address common challenges women face and outline strategies for maintaining a strong, healthy and happy body in middle-age and beyond. (47 minutes)

                      Past Programs

                      Game On! Spring Training for Prediabetes Prevention

                      6-week Health Improvement Challenge

                      Mon Feb 13 – Fri Mar 24 

                      Prediabetes is more common than you may realize – one in three adults has prediabetes and 90% don’t know it.  At Berkeley, an estimated 28% of faculty and staff have prediabetes and this is a 29% increase over a two year time period. Prediabetes is more than just a warning sign of type 2 diabetes; long-term damage may already be starting. The good news is that prediabetes can be reversed and Be Well at Work – Wellness Program is offering this 6-week challenge with a weekly game plan to help you take small steps towards building healthier habits for eating better and getting active. Participants will have a chance to win weekly prizes, and a grand slam prize of Oakland A’s tickets and gift pack!  Team up with us to beat prediabetes – game on! 

                      Learn more.

                      Energize to Be Well

                      Program offered Fall 2016.

                      Energize to Be Well integrates several programs offered by Be Well at Work Faculty/Staff Health Programs this fall under one theme focused on energy and engagement. The main two offerings are the Panel Presentation and the Six-Week Challenge, but there are several supporting workshops offered by ergonomics, employee assistance, and wellness. 

                      Learn more.

                        Sugar Savvy Campaign

                        Program was offered Spring 2016

                        Be sugar savvy, eat healthier, and feel better! Did you know that excess added sugar is linked to weight gain, diabetes, heart disease, metabolic syndrome, and more? Events include an expert panel, a talk with Dr. Robert Lustig, Sugar Savvy Day, and 15 minute staff presentations. 

                        Be Well at Work Wellness Program is collaborating with Cal Dining, Haas School of Business, School of Public Health, UHS Health Promotion and Tang Health Worker Program, and the Student Nutrition Advocacy Club (SNAC) to help Berkeley become the most sugar savvy university!

                          21 Day Sugar Savvy Challenge

                          Program was offered Spring 2016 but can be done on paper anytime.

                          Join the mission for Berkeley to become the most sugar savvy university! Take the first step to a new lifelong healthy habit - choose a goal to reduce added sugar from your diet for 21 days. During this challenge, you will receive a daily email reminder, educational tools to find added sugar in your diet, and resources to develop new strategies to help you kick the sugar habit. 
                          Learn more

                          The Amazing Walk

                          Program offered Fall 2012-2015

                          A spin-off of the Amazing Race, a television game-show, The Amazing Walk program will send partners on a virtual adventure around the world for 6 weeks

                            Cell Phones and Your Health

                            Event was held in Fall 2015

                            Does cell phone and cordless phone radiation increase your risk of cancer and other health problems? Classified as “possibly carcinogenic to humans” by the World Health Organization, wireless radiation has been a hot topic in the news lately. Learn about the latest research on wireless radiation safety and easy steps you can take to protect yourself and loved ones from potential harm. Clips from the award-winning documentary “Mobilize” will be shown, co-produced by UC Berkeley Researcher Joel Moskowitz, PhD. This event is co-sponsored by the Be Well at Work Wellness Program and the Center for Information Technology Research in the Interest of Society (CITRIS).

                            Joel Moskowitz, PhD, is the director of the Center for Family and Community Health in the School of Public Health at UC Berkeley.

                            • Powerpoint Presentation Slides
                            • Tips to Reduce your Wireless Radiation Exposure handout
                            • Electromagnetic Radiation Safety website