April 2021 R&W Newsletter

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Date

Day

Time

Program

Trainer

4/1

Thursday

12pm – 12:30pm

Spring Kickstart Kickbox

Charissa

4/2

Friday

7am – 7:30am

Strong & Stable – Focus: Upper Body Strength

Shannon

4/2

Friday

12pm – 12:30pm

Spring Into HIIT

Ashley

4/5

Monday

7am – 7:30am

April Shower Tabata

Shannon

4/6

Tuesday

12pm – 12:30pm

Power Pilates

Charissa

4/7

Wednesday

12pm – 12:30pm

Tactical Tabata

Ashley

4/8

Thursday

12pm – 12:30pm

Power Lift Fat Burn

Charissa

4/9

Friday

7am – 7:30am

Functional Fitness – Focus: Rotary Stability

Shannon

4/9

Friday

12pm – 12:30pm

Cardio Cut

Ashley

4/12

Monday

7am – 7:30am

Yoga Strong

Shannon

4/13

Tuesday

12pm – 12:30pm

Bodyweight + Ball

Charissa

4/14

Wednesday

12pm – 12:30pm

Wednesday Workplace Workout

Ashley

4/15

Thursday

12pm – 12:30pm

Barre Burn

Charissa

4/16

Friday

7am – 7:30am

Total Body on the Ball – Focus: Core Stability

Shannon

4/16

Friday

12pm – 12:30pm

Low-Impact Cardio

Ashley

4/19

Monday

7am – 7:30am

Spring HIIT

Shannon

4/20

Tuesday

12pm – 12:30pm

Power Push

Charissa

4/21

Wednesday

12pm – 12:30pm

Cookout Cardio Core

Ashley

4/23

Friday

7am – 7:30am

Yoga for Athletes – Focus: Balance, Flexibility, Strength

Shannon

4/23

Friday

12pm – 12:30pm

Compound Strength

Ashley

4/26

Monday

7am – 7:30am

Roll & Stretch

Shannon

4/27

Tuesday

12pm – 12:30pm

Dance Combos

Charissa

4/28

Wednesday

12pm – 12:30pm

Back to the Basics Bootcamp

Ashley

4/29

Thursday

12pm – 12:30pm

Strong and Lean

Charissa

4/30

Friday

7am – 7:30am

Weights + Bands HIIT – Focus: Speed

Shannon

4/30

Friday

12pm – 12:30pm

Obliques on the Floor

Ashley

Spring into Motion Wellness Campaign

Spring into Motion is a 6-week wellness campaign designed to get you moving toward your health and fitness goals. Each day of the challenge you will earn points as you engage in various activities such as walking, running, biking and yoga. The more points you earn, the higher on the leaderboard you will ascend.

Beyond earning points, Spring into Motion brings the themes of spring to life. Whether it's wildlife, leisure activities, fun destinations, or earth-friendly practices, you’ll explore these topics and others as you become more physically fit and mentally aware of nature in your surroundings. Also, Spring into Motion provides well-being tips and recipes to help you transform yourself through mind, body, and spirit.

Looking to form a team? Get three or four of your co-workers together and choose the "team" option on the registration site.

The team competition makes for more fun, more motivation, and potentially more results.

If you haven’t already, check out the short participant video here, then click on the registration link at to sign-up. It's that simple. Register now through April 19. The challenge begins April 5 and ends May 14.

Spring into Motion is sponsored by Kaiser Permanente. This event is supported by the Office of Research Services, Division of Amenities and Transportation Services and is open to the NIH community.

“Fitness for You” April 2021 Virtual Fitness Descriptions Continued: All levels are welcome!

Join us in celebrating Minority Health Month during the month of April! 12pm Wednesday’s and 7am Friday’s classes during the month of April will be themed for “Workout Wednesday” and “Focus Friday.” Let’s celebrate!

Spring Kickstart Kickbox with Charissa: Shed the Winter weight and kickstart your way into warmer weather with this total body kickboxing workout! With nonstop jabs, kicks, hooks, uppercuts and ducking, participants are sure to leave class feeling lighter and more energetic! Engaging in authentic kickboxing techniques, participants can expect a safe yet invigorating experience. No kickboxing experience necessary.

Strong & Stable – FOCUS: Upper Body Strength with Shannon: Build and/or maintain upper body strength with this class that will concentrate on the spine, and surrounding muscles.

Participants will move through exercises with instruction on proper form and alignment using light to heavy weights.

Spring into HIIT with Ashley: According to NIH’s World Journal of Cardiology, “Accumulated evidence suggests that aerobic capacity (VO2 peak) is the strongest predictor of future health, all-cause mortality, and cardiovascular risks. And “exercise training is the best method to improve VO2 peak.” Join this 30minute high-intensity interval training (H.I.I.T) class to improve your aerobic capacity for longevity! Using medium to heavy weights and a mat, participants will engage in 45 seconds of hard work followed by 15 second recovery periods. Get festive and don Spring colors for the first HIIT class of April!

April Shower Tabata with Shannon: Wash away pandemicaccumulated fat with high-intensity Tabata intervals of 20 second bursts of hard work followed by 10 seconds of recovery!

Participants will need medium to heavy weights for this total body workout.

Power Pilates with Charissa: Originally called “Contrology” by creator Joseph Pilates, Pilates is a mind/body practice that involves lengthening and strengthening the body simultaneously with a focus on the center or “powerhouse”. This class will fuse contemporary and classical Pilates methods for a low impact, highintensity workout! Participants will need a set of light weights and a mat. No experience needed.

Tactical Tabata with Ashley: Don your camouflage and gear up for a Wellness Wednesday edition of bootcamp using your own bodyweight! Prepare for 20 second intervals of hard work followed by 10 second recovery periods. Participants will need a mat and a fighting spirit for this high intensity workout! Some exercise experience and a doctor’s clearance is suggested.

Power Lift Fat Burn with Charissa: This low-impact, high intensity strength class is designed to trigger fat and calorie burn for up to 48 hours post-workout! Participants will need medium to heavy weights to engage in quick repetitions of exercises for 8 counts. A mat is also suggested.

Functional Fitness - FOCUS: Rotary Stability with Shannon: Rotary stability is needed to resist rotation through the torso during arm and leg movements such as throwing, swinging, striking, kicking, and sprinting. Using light to medium weights, participants can expect to engage in various exercises designed to improve daily functionality and overall quality of life.

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“Fitness for You” April 2021 Virtual Fitness Descriptions Continued:

Cardio Cut with Ashley: This cardio class is a great way to cut calories and kick off the weekend! Participants can expect to move through 30-second intervals of effort followed by 10-second intervals of recovery. A mat is suggested.

Yoga Strong with Shannon: This is not your traditional Yoga class! In this practice, participants will move through Yoga asanas (poses) with hand weights designed to increase intensity and strength. Open your week feeling energized and equipped! Light to heavy weights and a mat suggested.

Bodyweight + Ball with Charissa: Grab your Swiss ball and a mat and prepare for an action-packed class of fat and calorie burning! Participants can expect to transition between various exercises that challenge the major and minor muscle groups.

Wednesday Workplace Workout with Ashley: Stuck at a desk most of the day? Looking for a way to energize your workday? Join this “Workout Wednesday” edition of chair fitness! Light to medium hand weights and a stationary chair will be used to shakeup mundane mid-week meetings and coffee-driven conference calls!

Compound Strength with Ashley: Light to heavy weights and intervals of 45-seconds of work followed by 15-second recovery cycles will guide this low-impact, moderate-to-high intensity class!

Remaining upright for the entire 30-minute duration, participants of all levels can commit to this workout! Don’t miss this opportunity to whiz into the weekend!

Foam Roll & Stretch with Shannon: Participants will need a foam roller and a mat to fully gain the benefits of the selfmyofascial release and muscular lengthening and elongation that this class offers. Start your week with ease and restore tired and tight systems!

Dance Combos with Charissa: According to the NIH, dance can reduce depression and anxiety and increase quality of life, interpersonal and cognitive skills, as well as psycho-motor skills.

Dance also lowers stress and raises levels of happy hormones like serotonin and dopamine. Join this 30-minute dance class designed to excite new and experienced dancers alike! Cha-cha, chasse and pivot your way into oblivion!

Back to the Basics Bootcamp with Ashley: It’s all about mountain climbers, push-ups and situps in this “Wellness Workout Wednesday” express edition of Bootcamp! Intervals of 30 seconds of work followed by 10 seconds of recovery will be explored. A mat is suggested.

Barre Burn with Charissa: Build a strong and lean Barre body with this triple-powered, fat-burning class! Think 3 sets of 15 repetitions for each exercise with the option of light to heavy weights for increased challenge! A mat is also suggested.

Participants do not need Barre experience.

Strong and Lean with Charissa: Participants will need one heavy weight and a mat for this fat-blasting power workout! Strength intervals of 30 seconds of hard work followed by 10 second recovery periods will guide this challenging class!

Total Body on the Ball - FOCUS: Core Stability with Shannon: A stability ball & weights are the props of choice for this total body and core strengthening workout! The core is made up of the four abdominal muscle groups, two long muscle groups along the spine, and the pelvic floor.

Weights + Bands HIIT – FOCUS: Speed with Shannon: Loop bands, weights, and a mat are needed for this total body, highintensity interval workout, aimed at increasing strength and muscular endurance! With timed exercises, participants can expect a calorie-blasting experience to energize the weekend!

Low-Impact Cardio with Ashley: Reignite your energy for the weekend! This cardio fitness class involving exercises like squats, lunges and planks is sure to increase cardio respiratory endurance!

Participants will utilize their own body weight and a mat while moving through 30-second intervals of work followed by 10seconds of recovery.

Obliques on the Floor with Ashley: The obliques are actually two muscles: internal obliques and external obliques. Located on the sides of the abdominals, the obliques span from the hips to the rib cage. Work the obliques to exhaustion during this 30-minute approach to abdominal strengthening! Participants need 1 heavy weight and a mat for this class.

Spring HIIT! with Shannon: The hallmark of H.I.I.T (High Intensity Interval Training) is repeated, extremely hard bouts of work interspersed with periods of recovery. Participants of this class can expect a total body workout consisting of 30-second bursts of maximum effort, followed by 10-second recovery periods. Medium to heavy weights suggested.

Power Push with Charissa: Improve muscular and cardio respiratory endurance while also burning fat! This low-impact, high-intensity strength training class involves medium to heavy weights to achieve a lean and clean physique. Short, quick sets of 8 repetitions will be explored. A mat will also be used.

Cookout Cardio Core with Ashley: Bring 2 plastic or paper cups and 2 plastic or paper plates to the cardio + core “cookout” party!

Participants will be ready for the bbq after engaging the abdominals, the heart and the spine in energetic exercises designed to increase cardiovascular endurance! Don’t miss this fun and exciting approach to cardiovascular fitness!

Yoga for Athletes – FOCUS: Balance, Flexibility, Strength with Shannon: Grab a mat and block and commit to this specialedition Yoga practice designed to propel novice and experienced alike thru asanas (poses) that will solicit mind-body connection.

April 2021 Food Truck Schedule Monday - Friday 11am – 2pm - Bldg. 10 Lot 10H Date

Food Truck #1

4/19/2021

Chix n Stix

4/20/2021

Taco Bar

4/21/2021

Carnivore BBQ

4/22/2021

Crab Cab

4/23/2021

Dogs on the Curb

4/26/2021

Firehouse Subs

4/27/2021

2 Bold Chefs

4/28/2021

Taco Bar

4/29/2021

Mardi Gras Tyme

4/30/2021

Astro Doughnuts

Food Trucks Return April 19th

Join us Monday – Friday from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. The trucks return April 19th and are scheduled to run thru September. Online preordering is encouraged when applicable. Menus will be available on the R&W website and daily reminders and updates will be sent via the R&W ListServ. The following trucks are expected to participate this year.

2 Bold Chefs: Featuring a variety of delicious signature Greek & Italian dishes and salads with mouthwatering French & Portuguese flavors infused into the Mediterranean taste.

Carnivore BBQ: Serving the best BBQ in the nation’s capital.

Chix ‘n Stix: Specializes in crisp, fresh, deliciously fried chicken wings and tenders, to all beef quarter pound hot dogs, and specially seasoned “Flavor Fries.”

The Crab Cab: Bringing fresh, tasty seafood.

Dogs on the Curb: Provides a variety of options ranging from the ultimate glammed up dog to healthier yet delicious options.

Firehouse Subs: A variety of hot specialty subs Mardi Gras Tyme: Specializing in New Orleans style foods red beans, gumbo, jambalaya, fried turkeys and sno balls.

PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

Swizzler Burger: Grass-fed beef and plant-based burgers, all served on fresh-baked potato buns.

Swizzler Hot Dog: Grass-fed beef hot dogs with a twist.

Taco Bar: Offering tacos, quesadillas, and burrito bowls.

Astro Doughnuts: Satisfying your inner cravings for two allAmerican favorites: fried chicken and doughnuts.

Ben & Jerry’s: Enjoy scoops of ice cream, waffle cones, ice cream bars, and root beer floats.

Food Truck #2

Food Truck #3 - Dessert

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Come sail with us!

N I H S A WWW.NIHSAIL.ORG

NIH Sailing Association BASIC TRAINING COURSE May 4 – June 22

Six classroom sessions, Tuesday evenings via Zoom.

Plus, three onboard sessions at Selby Bay, off the South River and Chesapeake Bay. Interested?

Join us for our Open House, Wednesday, April 7, via Zoom!

Invite link:

https://us02web.zoom.us/j/892455 38934?pwd=V1M0QlRXaG9MQ XV6Ny91cnhIZDREdz09

$260 fee includes on-board training and NIHSA membership fee.

To register or get additional information, contact: nihsa.basic.training1@gmail.com

R&W members, thru the partnership between the R&W and TicketsAtWork, can purchase tickets to a variety of amusement parks, concerts, sporting events, movies, and more. Once you register to be an R&W member or have logged into your account, click on Member Discounts and then click on the TicketsAtWork ad. Upon registering for TicketsAtWork you will have access to a variety of different entertainment options.

During COVID R&W does not encourage purchasing tickets to events in public but does support partaking in virtual events.

Virtual Escape Rooms Presented by the Virtual Detective

The Virtual Detective brings premium escape room experiences direct to your home! All the fun of solving puzzles, finding clues, working with your team and racing the clock, all without leaving your chair. All games have been meticulously crafted for maximum quality, entertainment, and fun. You will choose from one of the following experiences: Follow Me: Mystery Escape Room - The original mystery escape room trilogy that started it all, only from The Virtual Detective. Your partner is missing, and only your team can help! Communicate and work together with your live Detective and piece together the clues and riddles that will save you from the dreaded Mr. E. There are three games in the Follow Me series, that can be enjoyed individually or as a set!

• The Engagement • Nature Calls • Globe Trotter Dead Lift: Horror Escape Room - A new horror-themed escape room from The Virtual Detective! Paranormal activity is confirmed at the Vinewood Apartments. Get to the bottom of this 360° fully immersive mystery, or you might not make it out alive. Note: This game contains flashing lights and scary images and is not suitable for young children!

Oy Gevalt!: Jewish Escape Room - The Virtual Detective presents the first Jewish-themed virtual escape room of its kind!

Benjamin Goldenplatt is in over his head, and he needs your help! Work with your team to crack the case. Save 15%!

Cirque-tacular Family Circus Shows: Snowkus Pocus

Young Brianna is whisked away to an enchanted winter wonderland where she encounters the colorful characters that inhabit the magical world of Snowkus Pocus. Enjoy dazzling cirque, breathtaking acrobatic dance, and incredible specialty circus acts performed by Jack Frost, the North Wind, the Snow Queen and the ever-changing Azura of the Sky. This snow show will amaze, inspire and enchant your imagination...and possibly...melt your heart! All ages will delight in this narrated, winter-themed circus that travels thru the seasons from fall to spring. Save 15%!

Cirque-tacular Family Circus Shows Spring-A-Ding-Ding Livestream

Brianna, a charming and curious girl, hops into an 'adventurethrough-the-seasons' in Spring-A-Ding-DING! During her search for the elusive butterfly that her grandmother says will usher in the next season, Briana encounters a host of adorable woodland characters and their comical antics. Portrayed thru charming clowning, dance, and can't-believe-your-eyes circus specialty acts, audiences of all ages will delight as the glory of the spring season unfolds. Children will be dazzled by the engaging characters and bright, happy visuals while those young-at-heart will enjoy the show's refreshingly simple charm and wow-factor circus and sideshow tricks. Shows run for 60 minutes. Various dates in April. Save 15%!

Tap That: Pick Who Clicks: A Seize The Show Experience

Looks like virtual dating is here to stay. It’s also ridiculous! So why not go with it? There’s a charismatic host, three sexy, charming contestants, and the power of matchmaking is in your hands. Face Off Unlimited presents the live, interactive dating game: Tap That!. April 8th & 22nd. Save 25%!

Story Pirates – Sleep Squad

SLEEP SQUAD is a family-friendly, interactive, virtual theater experience that turns your home into a rocket ship to launch kids into their dreams. Featuring brand new, unique, kid-driven comedy and music, this world premiere on-demand production creates a new kind of post-dinner, pre-bedtime ritual for kids age 4-12. Enjoy in one 45-minute experience, or in three unique episodes, 12 - 25 minutes in length; after dinner, before bedtime, at nap time or any time young astronauts feel like going on an adventure into their dreams! Save 20%!

Virtual Murder Mystery Rooms Presented by the Virtual Detective

The Virtual Detective provides virtual mystery experiences your team will remember! With fun, challenging mysteries, and a team experience that can’t be matched elsewhere, The Virtual Detective is your best bet for online murder mystery shows!

Once you have purchased your tickets, you will choose from one of the following experiences: CyberSleuth: Thicker Than Water – Online Murder Mystery Show - Online meetings were never this deadly… or this much fun! You witness a malicious and vindictive crime and one of the on-screen suspects is guilty… but which one?

Piece together the clues with your live moderator and crack this comedic case before the killer escapes!

CyberSleuth: Strike Three - Virtual Crime Scene Investigation - Attention Detectives… are you up for a true challenge? Your CSI team will explore a multi-room 360° fully immersive crime scene, complete with hidden clues and puzzles galore. Work with your live moderator to solve this challenging murder mystery before time runs out! Save 15%!

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HHS Tennis League

105 Season of Departmental Tennis League th

The HHS Tennis Team participates in the Departmental Tennis League (DTL) with other federal agencies. Competitive doubles matches at USTA 3.5-5.0+ levels are played during the week from 6pm - 8pm, April - Aug, at the Rock Creek Tennis Center (16th and Kennedy Streets, NW). Current and former government employees, contractors, spouses, and children (18+) are eligible to play. Complete a brief survey for details.

Are You Looking to Save Some Money?

GEICO (Government Employees Insurance Company) was founded in 1936 and is the second-largest private passenger auto insurer in the United States according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

Support Your Local Restaurants

The R&W is trying to help local restaurants see an increase in business during this tough time. Many of these restaurants are the backbone of our communities and they’ve seen a decline in customers over the past year. R&W is offering a special advertising offer to local restaurants and has a number of local ones listed on our site. This would be a great time to buy a meal from a place you’ve been wanting to try or just to try something new. If there’s a restaurant you’d like to see on our page let us know or have the restaurant reach out to David Browne.

Shop at R&W from Home

The R&W offers NIH branded merchandise, normally found in the Bldg. 31 R&W store, thru it’s website. Clothing, jewelry, gifts and more, with or without the NIH name, is available.

These items make great gifts for loved ones as mementos for those leaving NIH. Look for new items just in time for t-shirts and other clothing items in time for the warmer weather.

Local Restaurant Directory On Govemployee.com

Support restaurants on the R&W’s Local Restaurant Directory!

Some restaurants in the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials.

Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant and Sushi Damo Rockville.

FedAdvantage

When it comes to benefits, the biggest challenge you may face is understanding what you have and knowing what you need.

FedAdvantage was founded in 1992 with the purpose of assisting federal employees in understanding their benefits and educating on how to "fill the gaps” present in their benefits. We are experts in federal benefits and use our knowledge to develop insurance programs that make sense and offer peace of mind to federal employees. What we offer: Long Term Disability Insurance designed to "fill the gaps" in your leave and disability retirement benefits, providing peace of mind in knowing you can protect your income through a comprehensive disability insurance program. An accident can happen to anyone, and recovery can be costly. Accident Insurance provides benefits for covered accidental injuries, related services, and treatments. Critical Illness Insurance provides lump-sum payment for a covered illness such as cancer, a heart attack or stroke. Contact Fed Advantage at 866-973-6605.

LutherSales: Luxury Made Easy

Since 1967 LutherSales has specialized in offering federal government and healthcare wo-rkers nationwide easy payment solutions through the convenience of payroll allotment.

Featuring fine furniture, mattresses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more.

Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.

Join the R&W and Fitness ListServs

Get the latest on all things R&W related delivered to your inbox. Be the first to hear about upcoming events, R&W store specials, travel opportunities, special ticket offers, early bird offers and much more. Everyone is welcome to join, and membership is not required to receive the listserv emails. Just provide your name and email and the info will begin to flow.

Also join our Fitness Center listserv to get info on specials, upcoming classes, and any emergency closures.

Blood and Platelet Donations Needed!

During this Coronavirus Pandemic the NIH Blood Bank is open Monday thru Friday 7:30am – 4pm for donations by appointment only! -The Donor Center at Fishers Lane is open for platelet and double red cell donations. Please call 301-4961048 to donate blood at main campus and 301-496-4321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period. Stay safe…

Give Back Using AmazonSmile

AmazonSmile is a simple and automatic way to support your favorite charitable organization every time you shop, at no cost to you. AmazonSmile has the same low prices, vast selection and convenient shopping experience as Amazon, with the added bonus that Amazon donates a portion of the purchase price to your favorite charity. Choose from over one million organizations to support including the NIH Recreation & Welfare Foundation. Only purchases at AmazonSmile (not www.amazon.com or the mobile app) support charity.

Order Your Business Cards Thru R&W

The R&W offers business cards produced by AAA Color Card Company, who has provided quality business cards for government and military employees since 1976. Order online and have them mailed directly to you. Prices start at $38.

VacationWiser Vacations for Every Budget

VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, theme park tickets, concert, event, sports tickets, vacation homes, sightseeing, and more.

Why Buy From Us? • 3-minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 12-months to Pay, Interest Free • Travel in as little as 30 days Check us out online.

Create an account and plan your next vacation or call 1-800358-2883. VacationWiser.com, A New Way to Travel!

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2021 Sunday R&W Memberships – Buy at R&W stores or online for $9 a year.

Monday

Schedule your appointment at the NIH Blood Bank 301-496-1048!

Tuesday Support Local Restaurants!

Click on the ad on page 8 to view local restaurants.

April Shower Tabata – 7am

Wednesday Spring Into Motion Wellness Campaign Registration open thru April 19.

See page 2.

Tactical Tabata – 12pm

Bodyweight + Ball – 12pm

Wednesday Workplace Workout – 12pm

Spring HIIT – 7am Food Trucks Return M-F Bldg. 10, Lot 10H 11am – 2pm

Spring Kickstart Kickbox – 12pm

Power Lift Fat Burn – 12pm

R&W Online Shopping!

New merchandise arriving for Spring temps.

Cardio Cut – 12pm Total Body on the Ball – Focus: Core Stability – 7am

Barre Burn – 12pm

Compound Strength – 12pm

Take Your Child to Work Day

Yoga for Athletes – Focus: Balance,

Flexibility, Strength

– 7am Power Push – 12pm

Cookout Cardio Core – 12pm

Compound Strength – 12pm

Roll & Stretch – 7am Discount Insurance thru R&W. See page 8.

Spring Into HIIT – 12pm

Saturday

Functional Fitness – Focus: Rotary Stability – 7am

Post-Election Considerations for the TSP 12pm – 1pm

Yoga Strong – 7am

Friday

Strong & Stable – Focus: Upper Body Strength – 7am

Maryland College Savings Webinar 12pm – 1pm Power Pilates – 12pm

Virtual Experiences available thru TicketsAtWork.

See page 7.

Thursday

Weights + Band HIIT – Focus: Speed – 7am Dance Combos – 12pm

Back to the Basics Bootcamp – 12pm

Strong & Lean – 12pm

Obliques on the Floor – 12pm

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 3.