Faculty/Staff Wellness

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Wellness Program:
Current Calendar of Workshops and Programs 

ENROLLMENT:

  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 1/24 or 1/31 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. 

Follow-up: 

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.

Testimonials

"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.

Energize to Be Well Challenge

2/12 - 3/23 | 6-week Online Program

Do you want to have more energy, find a better sense of purpose, and be more engaged and productive at work?

The 6-week online challenge promotes daily practices to help you feel energized and engaged. Taking breaks, breathing, moving, eating the right foods, resting, and even being positive can boost your energy and help you be well at work and home. Team participation is encouraged for social support and will be recognized throughout the challenge. The weekly newsletter will provide a goal for the week along with daily energizer practices, educational guidance, and resources. Submit your weekly progress for a chance to win prizes.

    I CAN! Commit to Activity and Nutrition

    3/27-5/1 | 6-week Program

    Fitness Testing: 3/27 and 5/1

    Nutrition Class: Tues 4/3, 4/10, 4/17, 4/25. Tang Ed Center ’42 (4/3 and 4/17), Morgan Hall (4/25), Trader Joe’s (4/10)

    Workouts: Every Thurs 4/5-4/26; 12:10 - 1 pm, Edwards Track

    Instructors: Cori Evans, MA, NSCA and Kim Guess, RD

    For those that want to jumpstart a new healthy lifestyle, this free 6-week program will equip you with the skills you need to get started. I CAN! is an interactive program that includes nutrition and fitness assessments, a hands-on cooking class and grocery tour, and weekly group workouts with a certified personal trainer. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I CAN!

    Register

      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 2/9 Samba, 3/23 Zumba, 4/6 Hula/ Polynesian, 6/1 Zumba/Samba12:10-1pm | 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.

      *Note: this workshop will no longer be offered on 5/4. The new workshop date is 6/1.

      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 2/16, 3/9, *4/20 |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. Yoga mats are provided, or you can bring your own. Comfortable clothing and bare feet recommended.

      *Note: this workshop will no longer be offered on 4/13. The new workshop date is 4/20.

      Register using the linked dates above.

      First Steps to Functional Fitness

      Fri 2/23 | 12:10-1pm | 251 Hearst Gym

      Instructor: Cori Evans, MA, NSCA

      The journey to health begins with the first step.  This workshop is an introduction/recommended prerequisite to the Get Fit in 7 Minutes workshop, providing participants with the tools to design a sustainable and fun exercise plan, while learning how to safely execute the top 10 exercises for a complete strength and flexibility training routine.   Participants will receive a band and guide for different types of workout routines.  Comfortable clothing and athletic shoes recommended.

      Register here

      Get Fit in 7 Minutes

      Fri 3/16 | 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. 

      Eat Well Berkeley

      Eat Well Berkeley LogoLook for the Eat Well Berkeley logo to identify healthier food options throughout the UC Berkeley campus and campus community as part of the Eat Well Berkeley restaurant, catering and vending programs.

      Eat Well to Energize

      Thu 2/15 | 12:10-1pm | Tang Education Center (Section Club)

      Instructor: Kim Guess, RD

      Balanced meals can help keep your energy steady throughout the day and as a bonus, these meals are also good for weight management and long-term health! Learn how to combine food groups in a tasty way that will help you focus on work through the morning, avoid the afternoon slump, and have energy to do what you want to do when you get home from work. Presentation, brief cooking demonstration, and a sample will be provided.

      Register here

      See Cook Well Berkeley for the recipes from past workshops

      Veggies in Disguise

      Tue 3/20 | 12:10-1pm | Tang Education Center (Section Club)

      Instructor: Kim Guess, RD

      Vegetables can replace less healthy ingredients in a huge variety of dishes. Learn how to incorporate more vegetables into your meals by turning them into noodles, rice, mash, and more! Presentation, brief cooking demonstration, and a sample will be provided.

      Register here

      See Cook Well Berkeley for the recipes from past workshops

      Must-Know Cooking Techniques

      Wed 5/2 | 12:10-1pm | Tang Education Center (Section Club)

      Instructor: Kim Guess, RD

      Do you want to gain confidence in the kitchen but don’t have time for culinary school? Learn some of the key cooking techniques that are commonly used in classic recipes. You may even be inspired to create your own recipes! Presentation, brief cooking demonstration, and a sample will be 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.

                    Game On: Glucose Pre and Post-Screening

                    Pre-screening:
                    Tue 2/7
                    (Tang Education Center), *Wed 2/8 (Haas - cancelled), Thu 2/9 (Morgan Hall Lounge)

                    *In an effort to fill available appointments, this date has been cancelled and the screening dates have been condensed.

                    Post-screening:
                    Tue 3/28 or Wed 3/29 (Tang Education Center)

                    Appointments offered every 15 minutes, 7:30 – 10:00 am, $5 fee

                    Be Well at Work – Wellness Program is offering an optional, confidential fasting glucose screening and health consultation before and after the Game On! Spring Training for Prediabetes Prevention program. Receive your confidential results immediately (seen only by Be Well at Work - Wellness Program staff), and any additional resources for follow-up. Plan for 20 minutes to complete the screening.

                    Note: This screening is optional for those that want to know their glucose level and do not have current information from their primary care provider or a recent Know Your Numbers health screening.

                    I CAN! Commit to Activity and Nutrition

                    5-Week Healthy Lifestyle Program

                    Nutrition Classes: Tues 4/4, 4/11/ 4/25, Wed 4/19; 12:10 - 1:00 pm, Tang Ed Center, Morgan Hall, and Trader Joe’s

                    Workouts: Tues 3/28 and every Thurs 4/6-4/27; 12:10 - 1:00 pm, Edwards Track

                    Instructors: Cori Evans, MA, NSCA and Kim Guess, RD

                    For those that want to jumpstart a new healthy lifestyle, this free 5-week program will equip you with the skills you need to get started. I CAN! is an interactive program that includes nutrition and fitness assessments, a hands-on cooking class and grocery tour, weekly group workouts with a certified personal trainer, and a pedometer to encourage you to work toward 10,000 steps a day. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I CAN!

                    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

                        Food Day

                        Event occurs every Oct 24

                        An annual nationwide event that raises awareness for healthy, real food, prepared in a sustainable way. 

                          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.
                            Resources:

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