
Wellness Program:
Current Calendar of Workshops and Programs
ENROLLMENT:
- Click on the hyperlinked "date" to the UCB Learning Center.
- Enter your CalNet Passphrase.
- Click "Submit."
- Participants will receive the Zoom link 2 days before the class.
Healthy Lifestyle Programs
Know Your Numbers Health Screening
Fri, Jan 20 or Wed, Jan 25
7:30 - 10:00 am | $10 fee
Appointments every 15 minutes
Tang Education Center, Class of '42
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, and blood pressure. 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 Know Your Numbers header select "Register"
3. Next select "Add"
4. Choose your appointment time and select "Add"
5. View the Registration Summary and click "Register"
Click here for more instructions and step by step photos.
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."
I CAN (I Commit to Activity and Nutrition)
Weekly,Tuesdays and Thursdays from March 16 - April 20
12:10-1pm| In Person, Various Locations
I CAN is a 6-week interactive program for those that want to jumpstart a new healthy lifestyle. This program offers nutrition and fitness assessments, a hands-on cooking class and grocery tour, weekly group workouts with a certified personal trainer and a fun group experience. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I CAN!
Active @ Work
Cardio Kickboxing
12:10-1pm| In Person @ 251 Hearst Gym
Instructor: Tomas Handelsman
Click on the underlined dates to register for that class.
Looking to get active and try something new? Join us for our new Cardio Kickboxing workshop, where you can get a great workout and learn beginner kickboxing techniques. This no-contact class will incorporate kickboxing techniques with body weight exercises to provide a full body workout!
Yoga for Tension and Stress Relief
12:10-1pm| In Person @ 251 Hearst Gym
Instructor: Laurie Ferris
Click on the underlined dates to register for that class.
Join us in-person at Hearst Gym to learn basic yoga poses and breathing techniques to transform your practice into a moving meditation. Practicing yoga can release tension in your joints, give you greater range of motion, and offer increased comfort in all aspects of your life. Comfortable clothing and bare feet recommended.
Mindfulness Mondays
Mondays| 12:10-12:30pm | Online
Beginning March 7, join Liza Schlosser-Olroyd for a short mindfulness practice at 12:10 on Mondays! As we continue working and living through unprecedented times in many ways, developing a mindfulness practice is a nourishing way to fill our own cups and cultivate resilience over time. This is a chance to come together and share a mindful moment with one another before we take on the rest of our week. Hope to see you there!
About Liza: Liza Schlosser-Olroyd (she/her) is a Cal alum and is now on staff supporting communications for Research, Teaching, and Learning (RTL) and the Advising Strategy + Training program. She is an experienced trauma-informed yoga teacher (RYT), meditation facilitator, and wellness coach in service of empowering survivors to reclaim our body-mind-souls through gentle practices that support a flourishing, embodied lived experience. Liza is a queer femme who loves nature, whole-foods plant-based cooking, crosswords, running with a good audiobook, and being a student of this life that facilitates growth opportunities at every turn.
*Berkeley Walks! Walking Group
*The Berkeley Walks! Walking Group is temporarily on hold.
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.
Nutrition and Cook Well Berkeley Programs
Ask the Dietitian
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.
Goal Setting: Nutrition and Beyond
Thu 2/2| 12:10-1pm | Virtual
Instructor: Kim Guess, RD
Register here!
With the right knowledge and tools for goal setting, you can increase your chances of successful, sustainable lifestyle changes. This workshop will emphasize nutrition goals, but you can apply these principles to any lifestyle goals. You will also learn how to break away from diet culture and instead set achievable goals that foster a healthy relationship with food. Makes a great supplement to the Self Coaching Wellness Guide and follow-up to Know Your Numbers.
Cook Well Berkeley: Tasty Tofu
Wed 2/8|12:10-1pm | Hybrid: Tang Education Center (Class of '42) AND on Zoom
Instructor: Kim Guess, RD
Register here!
Tofu is a versatile, affordable, and neutral tasting plant-based protein with endless possibilities. You’ll learn about different types of tofu and ways to prepare it. Whether you’re a tofu novice or just looking for new ideas, or a vegan or a carnivore, this class is for you. Demonstration, recipes, and samples provided.
Please note that masks are still required inside the Tang Center except when eating or drinking. As long as outdoor conditions allow, we will keep outside doors open in the room to allow for better ventilation.
See Cook Well Berkeleyfor the recipes from past workshops
Cook Well Berkeley: Spring Vegetables
Tue 3/14|12:10-1pm |Hybrid: Tang Education Center (Class of '42) AND on Zoom
Instructor: Kim Guess, RD
Register here!
It’s easy to eat enough veggies when they are delicious and quick to prepare! Eating vegetables that are in season means they will likely taste better, be more nutritious, and cost less. Demonstration, recipes, and samples provided.
Please note that masks are still required inside the Tang Center except when eating or drinking. As long as outdoor conditions allow, we will keep outside doors open in the room to allow for better ventilation.
See Cook Well Berkeley for the recipes from past workshops
Cook Well Berkeley: Plant-Based & Planet-Friendly
Tue 4/18| 12:10-1pm | Hybrid: Tang Education Center (Class of '42) AND on Zoom
Instructor: Kim Guess, RD
Register here!
Eating lower on the food chain uses less natural resources and provides your body with loads of valuable nutrients. Whether it’s a meatless meal once a day or week, or eating mostly plants at every meal, there are benefits to your health and your planet. Demonstration, recipes, and samples provided.
Please note that masks are still required inside the Tang Center except when eating or drinking. As long as outdoor conditions allow, we will keep outside doors open in the room to allow for better ventilation.
See Cook Well Berkeley for the recipes from past workshops
Breastfeeding Support Program
Lactation Rooms
The lactation rooms on campus are available to faculty, staff, and students. Most of the rooms are equipped with hospital-grade electric breast pumps, compatible with personal attachments. For more information, including locations and registration, visit our Breastfeeding Support page.
Breastfeeding Your Baby Class
Breastfeeding Your Baby/Returning to Work or School
Thu 4/6| 1-4:15pm | Virtual
Speaker: Tina Benitez, IBCLC
This class is FREE to UC Berkeley faculty, staff, students, and their spouses/domestic partners.
This 3 hour class is taught by a certified lactation consultant and is broken up into two parts.
The first portion of the class, 1-3pm, addresses breastfeeding basics and problem solving. The second portion of class, 3:15-4:15pm, covers returning-to-work planning and breast pumps. Those who have already attended a breastfeeding class are welcome to join the last portion of the class.
Register for the class:
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Faculty and staff - click the linked date above or register here.
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Students and all others enroll by emailing breastfeeding@lists.berkeley.edu or calling at (510) 643-4646.
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
The Outdoors and Your Well-Being
Spending time in nature can promote health and well-being, which is especially important during a pandemic. In this interactive webinar, we’ll explore the benefits of the outdoors, share safe ways to enjoy nature, and provide local Bay Area resources. We’ll cover camping, gardening, outdoor cooking, physical activity, arts and crafts, and sun and insect safety. Participants are welcome to share their insight throughout the webinar as well.
Speakers: Kim Guess, RD & Nicole Castillo
How Your Health Connects to Soil
What does soil health have to do with your health? This webinar will explore the relationship between soil and health, and the specific steps you can take to become a Soil Ambassador.
Co-hosted by the Center for Occupational and Environmental Health (COEH)
Presented by Daphne Miller, MD
Lifestyle Changes
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
This webinar covers the effects of sugar on the body, the hidden sources of sugar, and strategies to become more aware of the added sugar we are consuming and how to consume less. (45 minutes)
Prediabetes Webinar
Strategies for Making Lifestyle Changes
Want to make lifestyle changes 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)
- Listen to the recording and follow along on the slides
- Take Action! Goal Setting Form use this new goal setting form to set and track your personal lifestyle goals and S.M.A.R.T. steps for success.
Nutrition Essentials
Food Sensitivities
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 healthy nutrition is important for women of all ages, 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
Well-Traveled Challenge
Program was offered Spring 2021
6-week online challenge
Bags packed? Check. Itinerary set? Check. Then let’s hit the road! In this 6-week wellness tour, your goal is to earn points by recording physical activity, meditation, and sleep.
With this virtual trip, you will:
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Travel from state to state, stopping at the country’s most amazing hot spots as you record health behaviors
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View postcard-perfect images and bet-you-didn’t-know descriptions
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Build well-being habits that last long after your country-wide tour is over
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Have the option to enter as at team to complete challenges
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Have the chance to win weekly raffle prizes
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Have the chance to win one of two grand prizes: a brand new bicycle or a Fitbit Ionic Watch!
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 nutrition and body movement. Participants will have a chance to win weekly prizes and a grand slam prize of Oakland A’s tickets and gift pack!
Learn more about Game On! Spring Training for Diabetes Prevention.
Energize to Be Well
6-week Health Improvement Challenge
Mon Feb 13 – Fri Mar 24
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.
Sugar Campaign
Program was offered Spring 2016
Be sugar savvy, eat healthier, and feel better! Did you know that excess added sugar is linked to 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!
Sugar Challenge
Program was offered Spring 2016 but can be done on paper anytime.
Choose a goal to reduce sugar intake 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 better know how much sugar you are consuming.
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: