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WEBINAR: Aging Strong - Preventing Injuries for the Aging Athlete
Wed 08/21 12:00 pm-1:00 pm
Instructor: Teresa Maldonado Marchok
Location: At your computer/device
BeWell Berry

As we get older, regular physical activity can be a double-edged sword. On the one hand, regular activity provides countless health benefits as we age. On the other hand, we need to be more mindful of how we move and acknowledge any physical limitations or vulnerabilities that have developed.

If we want to keep an injury-free edge as we exercise into middle age and beyond, we need to train smarter, not harder, and be willing to modify and accommodate for our changing body. In this noontime webinar, you will learn strategies to help you keep your body safe, strong, and mobile for as long as possible while working around injuries or limitations. You will also learn the principles that make up “smart exercise” as well as review proper form and alignment during exercise and everyday activities.

We will cover some of the common injuries and physical vulnerabilities that surface after decades of being active, with special consideration given to the feet, ankles, calves, knees, and spine. We’ll also touch on the efficacy of self-care tools like foam rollers and small balls to address tight or painful areas.

Instructor: Teresa Maldonado Marchok is a licensed physical therapist, PMA certified Pilates instructor, and former soloist with the Martha Graham Dance Company. She has been affiliated with Stanford’s Health Improvement Program since 1998 as a lecturer and Aging Strong Pilates® instructor.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 138   (Min: 0, Max: 500)
Class Code: aspi-30

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ONLINE: CheckUp & Choices - Confidential Digital Program for Drinking and Drug Use
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Berry

CheckUp & Choices [C&C] is a confidential, online program for people concerned or wondering about their drinking and drug use. It is empirically supported; randomized clinical trials have demonstrated significant and sustained reductions in drinking. You will learn scientifically proven skills that help you live a healthier life with fewer alcohol-related problems.

The CheckUp is a 45-minute brief intervention that gives you objective, non-judgmental feedback about your drinking. The CheckUp can be used as a stand-alone intervention or as a jump start to the Choices modules. The Choices modules are based on cognitive behavioral therapy (CBT) techniques that help you achieve your goal of moderation or abstinence. Tools such as drink trackers, urge trackers, guided emails, and text reminders keep you engaged and on track. During the year-long subscription, you can access your online account from any smartphone, tablet, or desktop, so support is always within reach while keeping your data 100% private. C&C also offers abstinence programs for opioids, marijuana, and stimulants.

Learn More about the CheckUp & Choices program.

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $185 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 100)
Class Code: cnc-30

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WEBINAR: Commit to Be Fit - Own Your Workout, Maximize Your Results
Thu 08/08 12:00 pm-1:00 pm
Instructor: Ashley Gephart
Location: At your computer/device
BeWell Berry
Class Past

Have you set fitness goals for the summer season, but are unsure how to craft a program that has the right components to help you reach your goals? Developing a personalized, well-rounded, and strategic fitness plan will help you meet your goals sooner, save you time, and keep you at the top of your game by reducing the occurrence of injury and setbacks.

Join us for this one-hour webinar as we cover the basics of fitness program design, nutrition tips for energy and hydration, basic injury prevention, and overcoming some of the most common barriers to sticking to a fitness program. We will spend some time answering questions, discussing strategies, and trouble-shooting your challenges. You will leave this class with the confidence to implement your fitness plan, make informed nutrition choices, and own your summer workout!

Instructor: Ashley Gephart, MA, brings 10+ years of experience in health and wellness promotion as a health educator, lifestyle coach, and fitness professional. She is a firm believer that small steps add up to big successes, and she finds great joy in partnering with people on the journey to unlock full potential and achieve goals.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 163   (Min: 0, Max: 500)
Class Code: ctbf-30

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WEBINAR: Diabetes Prevention - How to Reduce Your Risk
Tue 07/23 12:00 PM-01:00 PM
Instructor: Shauna Hyde
Location: At your computer/device
BeWell Berry
Class Past

Have you been told that you have pre-diabetes, are borderline diabetic, or that you are at risk to develop diabetes? If so, you are not alone. There are 84 million Americans who have pre-diabetes.

Before people develop type 2 diabetes, they almost always have “pre-diabetes” -- blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes.

The good news is that scientific studies have conclusively shown that people with pre-diabetes can prevent the development of type 2 diabetes by making changes in their diet, losing some weight, and increasing their level of physical activity. Join this noontime webinar to learn what you can do right now to prevent diabetes.

Instructor: Shauna Hyde, RD, CDE, CPT, is a certified diabetes educator and personal trainer specializing in diabetes prevention and management, cholesterol management, weight loss, and blood pressure control. She has experience in research projects at the Stanford Prevention Research Center and the Palo Alto Medical Foundation.



Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 102   (Min: 0, Max: 500)
Class Code: dprr-30

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ONLINE: Headspace: Meditation Made Simple
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Berry

Brilliant things happen to calm minds. Meditation is a way to give your mind the time to pause, detach, and re-energize in order to manage stress, increase happiness, and boost focus for sustainable high performance.

Headspace is meditation made simple, teaching you the life-changing skills of meditation and mindfulness in just a few minutes a day. Research has shown that Headspace can help individuals learn to cope more effectively with work pressures, reduce stress, and reduce mind wandering. Headspace also has been shown to improve compassion, happiness, and mood. And meditation generally has evidence for improving sleep, anxiety, working memory, pain management, and many other outcomes.

With this digital program's 1-year subscription, you'll have access to every meditation and mindfulness exercise in the Headspace library as well as animated lessons that teach you how to use mindfulness to improve your overall sense of well-being. That means over 650 hours of unique, guided content. Lessons and exercises focus on topics such as pain management, relationships, and creativity and last anywhere from 2 to 60 minutes. Completing the basics series is recommended before progressing to other packs. The basics series gives you a solid base on which to build your practice.

Special Two-Step Registration Process:
Step 1 - Register for the Headspace program at hip.stanford.edu
Step 2 - Receive email from HIP with unique code and instructions for how to access your program.

Category: Healthy Living : Contemplative Practices
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 262   (Min: 0, Max: 500)
Class Code: headspace-30

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WEBINAR: Know Thine Emotional Self: How Emotional Intelligence Leads to Happiness, Success, and Better Relationships
Tue 07/30 12:00 pm-1:00 pm
Instructor: Donnovan Yisrael
Location: At your computer/device
BeWell Berry
Class Past

Emotional intelligence is the ability to identify, use, understand, and manage emotions in an effective and positive way. By developing emotional intelligence, individuals can improve communication, reduce their anxiety and stress, defuse conflicts, improve relationships, better empathize with other, and more effectively overcome life’s challenges.

Like switching from one language to another, engaging with our emotional selves entails listening to messages from within in a very different way than we listen to our thoughts. In this noontime webinar, we will begin to understand the nature of hearing, understanding, and managing our emotions for ourselves. During an interactive session, we will come to a shared basic understanding of emotional intelligence and then deepen this understanding through real-life scenarios that you provide.

Instructor: Donnovan Somera Yisrael, MA, is a senior health educator with iThrive: Student Health and Well-Being at Stanford and brings a positive psychology perspective to all of his teaching. He is also a grief educator and volunteer with Kara in Palo Alto.


Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 158   (Min: 0, Max: 500)
Class Code: ktes -30

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ONLINE: Kurbo - Simple "Traffic-Light" Weight Loss Program
Dates/Times: NA
Instructor: Kurbo Personal Coach
Location: At your computer/device
BeWell Engagement or Berry

Kurbo is a 12-week digital/mobile health coaching program based on 30 years of research to help you and your family eat healthier, exercise more, and manage weight. Rather than focus on calorie counting, Kurbo utilizes the proven “Traffic Light” food classification system to help you understand food choices, find healthy substitutions, and gradually decrease the number of red lights (unhealthy foods) over time.

The Kurbo curriculum is based on proven behavior modification strategies for weight management and the research-based concept of supportive accountability, which is the belief that participant success and adherence is greatly improved through a support network of family and friends. In this program, your personal behavior coach will keep you accountable and motivated with weekly check-ins via video chat or phone.

You will learn simple behavior modification strategies and tools such as goal setting to help you reach your health goals. Between coaching sessions, you will track your food and exercise behaviors in the app and have access to learning materials like videos, cookbooks, and shopping lists to keep you motivated and on track. Lessons cover topics such as reading a food label, understanding portion size, meal planning, exercise strategies, and tips for eating out.

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $250 , STAP/EA Funds: Yes
Enrollment: Current: 104   (Min: 0, Max: 500)
Class Code: kurbo-30

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WEBINAR: Making Friends With Stress - Maximizing Opportunities for Growth
Wed 08/28 12:00 pm-1:00 pm
Instructor: Debbie Balfanz, PhD, Dominique DelChiaro, MEd
Location: At your computer/device
BeWell Berry

Finally, some good news about stress! Recent scientific data has found that there are some real benefits to stress. Times of stress can be opportunities for learning, personal growth, happiness, improved performance, and deeper social interactions.

Building on the work of Alia Crum, Stanford professor and principal investigator of the Stanford Mind and Body Lab, this webinar will cover the research on the different approaches to stress. Specifically, we will discuss the benefits of having a “stress is enhancing” mindset and strategies for appreciating and harnessing the energy of stress. We will also illustrate how stress can affect the brain and body differently, depending on our mindset towards it.

You will learn ways to reduce the negative consequences of stress by incorporating creative play into daily life and engaging in mindfulness practices and relaxation techniques, as well as having the opportunity to apply the newly learned concepts to real-life scenarios.

Instructors: Debbie Balfanz, PhD, is the program manager for the Health Improvement Program behavior change classes and also provides individual wellness coaching. She has been helping individuals make sustainable lifestyle changes since coming to the Health Improvement Program in 2002.

Dominique Del Chiaro, MeD, is the senior program manager for the Health Improvement Program Healthy Living classes, a seasoned educator, a transpersonal life coach and dance and fitness instructor and has facilitated wellness courses for more than 25 years.


Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 158   (Min: 0, Max: 200)
Class Code: mfws-30

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ONLINE: Omada™ - Weight-Loss Program for Prevention of Diabetes and Heart Disease
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Engagement or Berry

Welcome to Omada registration through the Health Improvement Program.

Complete registration and payment (credit card or STAP funds) here. Once you have registered, you will be contacted by Omada for next steps.

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $550 , STAP/EA Funds: Yes
Enrollment: Current: 17   (Min: 0, Max: 500)
Class Code: omadareg-30

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ONLINE: Omada™: Online Weight-Loss Program for Prevention of Diabetes and Heart Disease
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Engagement or Berry

Join this online health program to lose weight, develop healthy habits, and reduce your risk for chronic diseases, like type 2 diabetes and heart disease. Omada is an innovative program that combines the support of a live health coach with a weekly online curriculum, helpful tools including a wireless scale and pedometer, and the accountability of a small group of peers. The program is all online, so you can participate via your computer, tablet, or smartphone, whenever it's most convenient for you. Over 500 Stanford University employees have already enrolled!

Omada is clinically supported and grounded in behavior science. You'll learn new strategies related to nutrition and physical activity as well as daily challenges that will help you create a sustainable, healthy approach for the long term. Based on what you learn, you'll set and meet personal and group health goals. The average participant loses 11 pounds at 16 weeks. Register anytime and begin the program within 2 weeks of your registration date.

Instructor: A professionally trained Omada health coach will facilitate your small online group and provide 1:1 guidance, encouragement, and accountability throughout the program.

Day/Dates: Rolling start Time: Self-paced 16 weeks, with maintenance up to a year.


Apply for the program at omadahealth.com/su

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $550 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: omada-30

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WEBINAR: Preventing and Managing Migraines Without Chemical Treatment
Fri 08/09 12:00 pm-1:00 pm
Instructor: Yann Meunier, MD
Location: At your computer/device
BeWell Berry
Class Past

According to the Medical Migraine Association, migraines affect 36 million Americans or approximately 12% of the population. These severe, recurring, and painful headaches can be incapacitating, and the extreme pain may last for hours or even days.

Because migraines can reoccur frequently, there is a risk in overusing pain medications, leading to complications. This 1-hour webinar will provide alternatives to chemical treatments and ways to avoid overuse of medications and the corresponding rebound headaches.

Join this noontime webinar to learn 12 lifestyle changes that can help manage migraines, including smoking cessation, avoiding triggers, improving nutrition, controlling body weight, enhancing sleep, and reducing stress. We will also discuss the surgical interventions available for the non-chemical prevention and cure of migraines. You will walk away with an action plan, resources, and references that will help you manage your migraines medication-free.

Instructor: Yann A. Meunier, MD was formerly the director of international corporate affairs and business development for Stanford Hospital and Clinics and was the director of the Stanford Health Promotion Network. He is currently a senior healthcare consultant based in Foster City, CA.

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 98   (Min: 0, Max: 500)
Class Code: mact-30

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ONLINE: Sleepio - Digital Sleep Improvement Program
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Engagement or Berry

Sleep plays an essential role in regulating our emotions, behavior, and physiology. In fact, lack of sleep has been linked with 7 of the 15 leading causes of death in the United States, including heart disease, cancer, and stroke. Sleepio is a digital sleep improvement program, scientifically proven to work. Over several weeks, you'll learn evidence-based techniques to improve your sleep using Cognitive Behavioral Therapy (CBT). CBT trains people to address the mental (or cognitive) factors associated with insomnia, such as the 'racing mind,' and to overcome the worry and other negative emotions that accompany the experience of being unable to sleep.

The program consists of automated weekly sessions of about 15 minutes each, which you can view wherever and whenever is convenient for you, on your computer, tablet, or phone. You'll also gain access to a library of articles and guides which cover common problem areas, like pregnancy and sleep, shift work, and jet lag.

Discover your Sleep Score for free at https://www.sleepio.com/stanford.

Instructor: Sleepio's virtual sleep expert, The Prof, will guide you through the program. The Prof will help you get your sleep back on track by providing techniques that are tailored to your specific problems and progress.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $300 , STAP/EA Funds: Yes
Enrollment: Current: 76   (Min: 0, Max: 500)
Class Code: sleepio-30