Faculty/Staff Wellness

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UC Walks Flash Mob Photo

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."
  4. Participants will receive the Zoom link 2 days before the class.

Healthy Lifestyle Programs

Know Your Numbers Health Screening

Know Your Numbers Logo

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, 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: No Appointments Currently Available! 

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. 


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."

Well Traveled Challenge

May 3 - June 13 | 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:

  • Travel from state to state, stopping at the country’s most amazing hot spots as you record health behaviors

  • View postcard-perfect images and bet-you-didn’t-know descriptions

  • Build well-being habits that last long after your country-wide tour is over

  • Have the option to enter as at team to complete challenges

  • Have the chance to win weekly raffle prizes

  • Have the chance to win one of two grand prizes: a brand new bicycle or a Fitbit Ionic Watch!

For more information, be sure to visit the UC Berkeley Well Traveled Challenge page and view the video for a fun introduction. We hope you will join us on the adventure!

Well-Being Series

Creativity and Your Well-Being Series

Engaging in creative activities (as part of, or outside of our work), allows us to be more productive, balanced, and calm in everyday life. Explore your creativity as you craft along with us. Engaging in creative activities can lower your blood pressure, decrease stress, improve your immune system, and increase your ability to be more productive. In this series, you will learn to create useful and unique items with simple supplies. Register early to receive the supply list so you can purchase any supplies you don’t already have. We highly recommend following along with us live so you can ask questions. We will raffle off craft store gift cards after each session that you can use for the following session’s supplies!

You can preview the supply list ahead of time so that you may craft along during the class!

Register for each session separately by clicking the linked dates below:

Part 1: Upcycling T-Shirts

Wed 3/3 | 12:10-1pm | Online

Instructor: Kim Guess, RD

Before you start spring cleaning and tossing old clothes, save some t-shirts to upcycle! Repurposing something you’d otherwise throw away is not only good for the environment, it also gives us a sense of self-sufficiency, which can boost your self esteem, self confidence, and provide a healthy sense of achievement. In this interactive workshop, you can follow along as we create new uses for old shirts, with no sewing required! All you need is a pair of scissors and 1-3 t-shirts. We’ll make a reusable shopping bag, face mask, and yarn. You will also learn how to alter certain types of cloth face masks with adjustable ear loops using the t-shirt yarn!

Part 2: Easy Canvas Crafts

Tue 4/20 | 12:10-1pm | Online

Instructor: Nicole Castillo

Take a creative break and join us for this relaxing and stress-relieving craft-along! While reducing stress, studies show that crafting increases happiness, improves fine motor skills, and helps with anxiety and depression. Crafting has effects similar to that of meditation--it increases mindfulness while improving mental agility and memory. This workshop will include two easy to follow canvas crafts where we will dabble in painting and embroidery. The first is an easy painting technique using tape, and the second involves simple embroidery stitching. Fun crafts for both beginner and experienced crafters!

Part 3: DIY Household Goods

Wed 5/5 | 12:10-1pm | Online

Instructors: Kim Guess, RD and Nicole Castillo

Making Do-It-Yourself (DIY) household goods can save money and enhance your sense of self-sufficiency, which can boost your self esteem, self confidence, and provide a healthy sense of achievement. In this interactive workshop, you’ll learn to make useful items you can use at home or give as gifts. Follow along with us as we make foaming hand soap, room spray, seed paper, and beeswax wraps. The list of materials will be provided after you register. These items use eco-friendly materials and can help you reduce waste.

Active @ Work

Summer Series: Mindful Morning Motions

6-week series

Tuesdays:  Jul 6 - Aug 9  | 10-10:15am | Online

Instructor: Nicole Castillo

Take a mindful break from your work day and join us for this 6-week movement meditation experience. Each session will consist of an easy paced, follow-along style activity that focuses on body awareness, presence, and self-compassion. You will feel empowered and equipped with the tools for a relaxing reset and discover how even 10 minutes can be impactful.

Registered participants will receive the Zoom link for all 6 sessions, but are welcome to attend based on weekly availability. 

Can't make it in the morning or you want to do it again in the afternoon? Recordings of the sessions will be available at 2pm each Tuesday of the series. 

*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. 

Dancing for Fun and Fitness 

Fri 3/5, 4/2, 5/7 : Zumba/Samba  | 12:10-1pm | Online

Fri 2/5 : Hula/Tahitian | 12:10-1pm | Online

Instructors: Nadia Qabazard (Zumba/Samba), Nicole Castillo (Hula/Tahitian)

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!

Yoga for Tension and Stress Relief

Fri 3/12, 4/9, 5/14|12:10-1pm | Online

Instructor: Laurie Ferris

Practicing yoga can release tension in your joints, give you greater range of motion, and offer increased comfort in all aspects of your life. Learn basic yoga poses and breathing techniques to transform your practice into a moving meditation. Comfortable clothing and bare feet recommended.

Restorative Yoga for Mind and Body Resilience

Thu 2/4|12:10-1pm | Online

Instructor:  Jason Emanuel Britton, Certified Relax and Renew® Trainer

Restorative Yoga is a powerful yet simple tool to effectively reduce stress in the body, calm the emotions, and support mental equanimity. This Introduction To Restorative Yoga practice will assist students in releasing tension while gently opening the body in supported poses designed to trigger the parasympathetic nervous system response. No previous yoga experience is required. Suggested equipment list: 1 yoga mat, 2-4 blankets, 2-4 couch cushions or yoga bolsters, one eye pillow or fabric to cover eyes.

Meet Jason!
Since 1998 Jason Emanuel Britton has been a Lecturer in The Physical Education Program at UC Berkeley with a specialty in mind-body methods. He has trained hundreds of students in Restorative Yoga and has taught workshops for faculty, staff, graduate student groups, and conference participants.

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. 

Cooking on a Budget

Thu 2/25 | 12:10-1pm | Online

Instructor: Kim Guess, RD

Eating well doesn’t have to cost a lot. Learn to prepare flavorful meals using affordable and simple ingredients with a long shelf life. You can stock up on these ingredients when you find a good deal and you’ll be ready to throw these recipes together anytime you’d like. This can also help you reduce trips to the grocery store, which is extra helpful during a pandemic. Cooking demonstration and recipes provided.

See Cook Well Berkeley for the recipes from past workshops

Spring Veggies to Cook and Grow

Tue 3/9 |12:10-1pm | Online

Instructor: Kim Guess, RD

Whether you grow them yourself or not, you’ll learn a few recipes using spring vegetables. We’ll also discuss how to grow these vegetables at home. Growing your own food, even if it’s just one or two plants in containers, may boost your sense of self sufficiency and in turn, self esteem. And if you don’t plan to start a vegetable garden, come learn the recipes anyway!

See Cook Well Berkeley for the recipes from past workshops

Brunch at Home

Wed 4/28 | 12:10-1pm | Online 

Instructor: Kim Guess, RD

Making brunch at home is a nice way to do something special for yourself. Break up the boring breakfast routine with simple yet fun recipes. You’ll learn to incorporate nutritious ingredients like vegetables into the meal.

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 4/1 | 1-4:15pm | Online

    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: 

    Planning Your Pregnancy Leave 

    Thu 3/25 |12-1 pm | Online

    Speakers: Yvette Escobar, UCB Disability Counselor, Kristin Rissanen Ikuta , UCB Academic Personnel, Nicole Roces,Employee/Labor Relations Consultant, Gabe Schmidt, Healthcare Facilitator

    Thinking about starting a family? This workshop will provide information on leave policies, disability benefits, use of sick/vacation time, and options on when/how to return to work after having a child for both faculty and staff employees.

      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

      Our Soil, Ourselves: 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

      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 the slides and transcript 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 Prediabetes Prevention and/or as follow up from Know Your Numbers health screening.

        View the slides and transcript. Download the PDF to view the full transcript in the comment section.

        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 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. 

                Learn more about Energize to Be Well.

                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 about the 21 Day Sugar Savvy Challenge!

                  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