April 2024 NIH R&W Newsletter

“Fitness for You” April 2024 Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Monday, April 1st

Strength & Stability | FOCUS: Lower Body with Shannon: Level up the lower body! The lumbar spine, transversus abdominis, psoas, and the oblique muscles are responsible for initiating lower body movement. Learn proper alignment of the spine for lower body functional movement and perform strengthening exercises for these muscles. Light to heavy hand weights and a mat will be utilized.

Tuesday, April 2nd

Tabata Strength with Charissa: Oxidize fat at rest! Tabata training is the ultimate workout for max health benefits in a short amount of time! For 20-second intervals of hard work, followed by 10-second recovery intervals, participants will engage in strength training for the major and minor muscle groups. Moderate to heavy hand weights and a mat will be used. Slightly heavier than normal dumbbells suggested to increase intensity for short intervals of hard work. 4 rounds of exercises in repetitions of 8 for each muscle group will be performed.

Wednesday April 3rd

Tabata Cardio Bodyweight Bootcamp with Ashley: It's time to get busy! This fusion of cardio and strength training is a calorie blasting, fat-zapping experience! For 20-second intervals of hard work, followed by 10-second recovery intervals, participants will perform exercises that are designed to increase the heart rate and increase strength and endurance of the muscles. Spring into summer with high-intensity interval training! A mat is suggested.

Thursday, April 4th

Stretch for Shoulder & Back Relief with Charissa: Get some relief with gentle, guided stretches. Prolonged sitting can cause compression of the spine and rounding of the shoulders resulting in sleep disturbances and general restlessness. Attendees will perform stretches designed to alleviate tension in the muscles and joints. A mat is suggested.

Friday, April 5th

Yoga Strong with Shannon: Yoga Strong involves incorporating light to heavy hand weights into the performance of authentic poses, with the purpose of increasing the intensity of the Yoga practice. Participants can expect to engage the major muscle groups in a Hatha-style flow. Mat suggested.

Balance Sculpt with Ashley: Test physical activity readiness with balancing exercises! According to the WHO, accidental falls are the second leading cause of injury-related deaths in the world. By remaining active and building muscle and bone strength, the chances of a fall are decreased. Should a fall occur, reaction time in catching oneself or fracturing and/or breaking a bone is lessened. Prepare to get stronger and more stable with 45-second intervals of work followed by 15second intervals of rest. Light to heavy hand weights needed.

Monday, April 8th

Spring HIIT with Shannon: Spring into fitness! Elevate cardiovascular health with high-intensity interval exercises! This workout consists of 45-second bouts of hard work, followed by 15-second recovery cycles. Participants will increase the heart rate for cardiovascular conditioning while simultaneously strengthening the bones for longevity. Moderate to heavy weights and a mat will be utilized.

Tuesday, April 9th

Jazzy-cise with Charissa: Get moving with dance fitness! How about a grapevine? Maybe a shoulder roll? Easy 8-count combinations will have participants dancing across the room. No dance experience needed, just you! It’s a cardio workout for all levels!

Yoga Strength with Shannon (In-person Only) Bldg. 53: Take mundane Yoga routines to new heights by fusing Yoga and strength training! A non-conventional Yoga practice, Yoga Strength involves performing authentic poses using light to moderate weights to increase flexibility and strength. Hatha-based, transitions and poses will be guided by breathing and mind-body connection. A Yoga mat is suggested.

Wednesday April 10th

Abs Only with Ashley: Abdominal strength is “ab”solutely necessary! To support the spine and decrease the chances of back pain, the abdomen must be strong. For 45-second intervals of work, followed by 15-second recovery intervals, attendees will engage in strengthening exercises for the abdominal muscles. A mat will be utilized.

Thursday, April 11th

Total Body Stretch with Charissa: Let’s get stretched! Restricted joints and muscles equate to decreased range of motion for daily activities and crankiness! By improving flexibility, the possibility of functional injuries lessens and overall life satisfaction increases. A mat is suggested.

Cycle Connections with Charissa (In-person only) RKL II Rm. 200-B: Come and take a ride! Connect with indoor cycling techniques that translate to the outdoors! Be a rider year-round! Participants will experience various terrains in which connections to body mechanics and breathing will be the focus. Take an early afternoon ride to energize!

Friday, April 12th

Max Strength with Shannon: Train to achieve maximum strength! Using at least 2-3 sets of weights that are slightly heavier than usual, prepare to perform various exercises designed to activate and strengthen the body for bone and muscle health. Proper alignment and body mechanics will be practiced through guided coaching by the instructor. This class is repetition based. Get stronger and age with grace! Moderate to weights and a mat are suggested.

Chair Tabata with Ashley: Sit and get fit? That’s right! Join this low-impact, high-intensity workout designed for desk dwellers, those with injuries or conditions, or simply those who want to try a different experience! Achieving physical fitness in a chair is possible with cardiovascular, core and strength training! Light to heavy dumbbells needed to perform exercises in intervals of 20 seconds of hard work followed by 10-second cycles of recovery. Stationary chair recommended.

Fitness Class Descriptions Cont…

Monday, April 15th

Bodyweight Tabata with Shannon: Oxidize fat at rest with Tabata! By working as hard as possible in quick bursts, exercise enthusiasts can gain max fitness results in a short amount of time! 20-second, high-intensity intervals will dominate the class, with a 10-second rest interval following each explosive effort! Fat burn can continue for 24-72 hours post-workout! Activate the major muscle groups using bodyweight! A mat is suggested.

Non-Sleep Deep Rest with Allison: NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines min /dful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. In the form of guided meditation, NSDR combines mindful breathing and body scanning to bring you into an aware, yet relaxed state.

Tuesday, April 16th

Boxing Break with Charissa: Engage in authentic boxing hits and techniques! Whether a jab, upper cut, hook, or body shot, increase cardio and muscle health with shadow boxing! In repetitions of 8, participants will perform various boxing exercises for the ultimate fitness experience!

Wednesday, April 17th

360 HIIT Challenge with Ashley: Go hard with HIIT! Highintensity interval training is designed to boost metabolism and overall health. 45-second bouts of hard work followed by 15second cycles of recovery will dominate this half-hour class experience! It’s a cardio, strength, and core workout for all levels! Moderate to heavy dumbbells and mat needed.

Thursday, April 18th

Dynamic Stretch & Relief with Charissa: Gain mobility and move easier with dynamic stretching! Daily functional tasks require joint and muscle range of motion to be performed with fluidity. Participants can expect to engage in stretches designed to rejuvenate the major and minor muscle groups for a total body stretch experience! Achieve greater flexibility and health! A mat is suggested.

Stretch for Back Relief with Charissa (In-person only) RKL II Rm. 200-B: Back pain? Move thru guided spinal stretches fueled by breath to decrease compression and tightness as a result of postural misalignment and a sedentary lifestyle. Leave the desk and relieve stress! Mats provided.

Friday, April 19th

Core on the Floor with Shannon: Be core-ageous! Take the core floor challenge! The core consists of the ab and spinal muscles, the pelvic floor, and the diaphragm. The core essentially keeps a person upright. This class focuses on activating core muscles for strength and stability. Expect to move through repetition-based exercises that are sure to push participants to exhaustion! A mat is suggested.

Upright Cardio + Abs with Ashley: Increase mobility and fitness with cardio and ab training! In intervals of 30 seconds of work, followed by 10-second intervals of recovery, attendees will execute various exercises while remaining upright. Get moving and get healthy!

Monday, April 22nd

Mobility Strength + Stretch with Shannon: Focus on posture and alignment during strength training and stretching to achieve balance, flexibility, and total body health benefits! Use light to heavy hand weights to perform movements and exercises to stretch and strengthen muscles and joints.

Tuesday, April 23rd

Bodyweight HIIT with Charissa: HIIT involves alternating intense exercise with short recovery periods to achieve max health benefits in a minimal amount of time! It’s the ultimate fat-burning and calorie-blasting workout! Exercises will be executed for a duration of 30 seconds of hard work followed by 15-second cycles of recovery. A mat is suggested.

Hatha Yoga with Shannon (In-person Only) Bldg. 53: Yogis will synch breath and movement for an immersive, total body experience! Performed Yoga asanas are designed to increase flexibility, joint range of motion, and body awareness. Move with intention and find proper alignment with guidance for each pose. Yoga mat suggested.

Wednesday, April 24th

Glide n’ Go with Ashley: Grab some gliders and get busy! Participants perform cardio and strength exercises using gliders or paper plates. Intervals of 45 seconds of work followed by 15-second intervals of recovery command the class. Glide away! A mat is suggested.

Thursday, April 25th

Take Your Child to Work Day - Family Yoga with Amy: Bring your kid to the mat! Enjoy mindful breathing exercises and fun ways to make shapes with your body during this family Yoga class meant to encourage excitement and movement on Take Your Child to Work Day!

Friday, April 26th

Yoga for Athletes: FOCUS | Balance, Flexibility & Strength with Shannon: Designed to propel Yogis thru various asanas, mind-body connection will be explored for max awareness and enlightenment! Yoga mat and blocks used to achieve greater range of motion and traction for each pose.

Upright Cardio + Strength with Ashley: In intervals of 45 seconds of work followed by 15-second intervals of rest, participants perform cardio and strength exercises while standing. Moderate to heavy dumbbells increase the intensity of the workout for a caloric blasting, fat oxidizing experience!

Monday, April 29th

Strength + The Step with Shannon: Increase workout intensity using a step and light to heavy hand weights! Perform cardio and strength exercises with vigor via this ‘80sinspired workout! Basic aerobic steps performed.

Tuesday, April 30th

Barre Body with Charissa: Practice techniques to lengthen and strengthen the body simultaneously for a total-body blast workout! Exercises performed in repetitions of 8 keeps the class at a steady cadence. Light weights and mat needed

Core Intensive with Shannon (In-person Only) Bldg. 53: Increase ab strength and overall stability! Using light to heavy weights, engage in intense core training exercises performed on the floor. Achieve stronger abs for the support of the lower back thru weight bearing exercises! Mat suggested.

NIH Earth Day 2024

The activities for this year's Earth Day event will be updated online as details are finalized, so check back regularly for updated content. Send any questions regarding Earth Day activities to the Green NIH email account.

The Bethesda campus in-person event is planned in coordination with NIH Take Your Child to Work Day (TYCTWD) on Thursday, April 25th from 10am – 2pm on the Bldg. 1 Front Lawn. Activities will be available for both children and NIH staff, covering a variety of environmental topics with a focus on this year's theme Planet vs. Plastics. Visitors will have the opportunity to explore the impact of plastic waste on our health and wellbeing and test their knowledge of strategies available on-campus and at home that help combat plastic pollution. Full activity details are below:

Buzzing with Honeybees: Find out what all the buzz is about with the Montgomery County Beekeepers Association! Try and spot the queen bee among all the workers from an observation hive while learning about the crucial service pollinators provide and how to protect them.

Composting Like a Worm: Join NICHD to learn about composting and the role worms play in this process. Ask Jeremy Wormy, our talkative worm friend, questions about composting face-to-face!

Direct Donation Program and NIH FreeStuff: Bringing awareness to the NIH community about the Direct Donation Program, which brings NIH surplused items to schools.

Electric Vehicle Display: Come see a display of electric vehicles and learn about their features. The owners of the vehicles are NIH staff that are very knowledgeable of commuting logistics, EV best practices and can answer questions about owning or operating an EV!

Enter the HHS Kids' Earth Day Poster Contest Viewing Experience: Immerse yourself in the creative process and see the Earth Day theme Planet vs. Plastics communicated thru art with the NIH submissions!

Exercise your Green Thumb: Learn how to create a simple container garden from the Montgomery County Master Gardeners, University of Maryland Extension and get a head start on the spring planting season! Also learn about the Medicinal Herb Garden located at the National Library of Science, open and available for inspiration and meditation.

Guided Tour of the NIH Stream: Perfect for those looking for a grounding experience among the Bethesda campus wildlife. Each tour (beginning at 11am and 1pm) is led by incredibly knowledgeable staff, providing a detailed overview of the campus critters and creeks, just beyond the street. Discover how the stream can affect stormwater management, local wildlife habitats, pollution and more. The tour will start and conclude at the Bldg. 1 Front Lawn flagpole (45 mins approx.). All tours will leave promptly at the designated time. Capacity will be subject to Tour Guide discretion.

Investigate Radioactivity with ORS/Division of Radiation Safety: Discover the properties of radioactive materials and the effects of radiation through a series of hands-on activities where participants learn how to detect radiation and how to protect yourself from it!

It's a Noisy Planet. Protect Their Hearing: Join the NIDCD Green Team to learn about the national public education campaign designed to increase awareness about the causes and prevention of noise-induced hearing loss. Spin the “Noisy Planet” wheel to test your knowledge on how to protect your hearing from loud sounds and noise pollution.

Leaf Your Mark with a Pledge: Stop by the ORF/ORS Pledge Tree and share how you pledge to protect the environment!

Listen & Learn with Local Wildlife Society: Learn about wildlife conservation with the Maryland Reptile Conservation Center! Display will feature live animals with their trained handlers, sharing approaches we can take to protect endangered animals and our environment.

Managing Waste at the NIH: Learn about waste management at the NIH while playing a fun recycling game! OD/ORF/DEP staff will describe the many waste and recycling programs available on the Bethesda campus and answer questions. Come grab a recycling bin for your office!

NIH Supply Center: Learn how the NIH Supply Center helps labs stay green through word searches, coloring, and more!

Reduce Plastic Waste in the Community: Learn how to reduce plastic waste with the ORS/Division of Occupational Health and Safety (DOHS)! Win prizes by spinning the NIH Trivia Wheel and correctly answering questions about reducing the use of plastics in our everyday life. The display will also feature information on NIH services available to NIH personnel, Bucky Beaver Lab safety coloring books, and DOHS informational brochures.

Risk or Reward Recycling Challenge: Discover which items can be recycled with the Montgomery County Department of Environmental Protection. Play educational games related to waste and recycling to win a prize!

Seedling Giveaway: Join the Office of Research Facilities, Division of Environmental Protection to learn about the importance of ecosystem health and how to grow your very own River Birch or Flowering Dogwood seedling at home, courtesy of the NIH Federal Credit Union. *while supplies last

Sort Your Waste: Learn how to separate your waste between trash, recycling, and compost with the Alice Ferguson Foundation. We will also look at the time it takes for some common waste materials to breakdown in a landfill or composting pile.

Stormwater Management 101: Learn how stormwater runoff affects pollution with the EnviroScape model! Add pollution to the 3-D landscape, then simulate rain with a spray bottle to see what happens!

Track the Plastic Trail: This year's Earth Day theme, Planet vs. Plastics, calls to advocate for widespread awareness on the health risks of plastics and what we can do to combat plastic waste. The interactive, self-guided, self-paced activity will take you on a journey as you work to decipher the many stages plastics travel through and the possible routes they can take at the NIH Bethesda campus and beyond.

Join the 6-Week Spring Well-Being Challenge, "Nourish"

• Registration is open, March 18th - April 8th. Tracking can begin April 1st!

• Grow virtual veggies, fruits, and grains from around the world by recording health activities to kick off spring.

• Receive 7 new recipes each week! A mobile app is available.

• All NIH staff and family members 18+ can participate.

• Form a team if interested, or download the registration guide

• Track your progress through mid-May 2024. Full details here.

NIH Sailing Association

The NIH Sailing Association is one of the R&W activity clubs. Membership is open to NIH (and NOAA) employees, patients, contractors and their families The Club’s main activity is sailing five Flying Scots, which are owned by the club and maintained in slips south of Annapolis, MD on the South River. Meetings are held each month and are open to all club members. Yearly Membership dues vary according to level of participation. Members qualify to charter club boats by completing the NIHSA Introduction to Sailing course and/or demonstrating their competence in a comprehensive checkout sail. The NIHSA provides many opportunities for Club members to get together. Visit the NIHSA website

Vanpooling Is Economical and Environmentally Friendly

Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased thru Enterprise Vanpool. The vanpool leaves Hagerstown Park and Ride at 5:30am for a 7am to 4pm work shift on Bethesda Campus. The van leaves NIH at 4:15pm Monday – Friday. Full-time NIH Employees who turn in their parking hangers are eligible for the Transhare Program. Contractors are welcome but must make subsidy payments thru the Enterprise portal each month. Contact Rich Buckland at 304-582-3113

Openings available in the Owings Mill vanpool. Pick-up at 5:30am from Owings Mills Metro Station (10309 Grand Central Ave, Owings Mills, MD 21117). Van drops off anywhere in the Fishers Lane, Executive Blvd., White Flint area. Van leaves for home at 3:30pm. If interested contact Keith Savage at 301-451-1967.

Take Your Child to Work Day - R&W

Capture Memories at the Photobooth

The R&W and Contemporaries will be co-sponsoring a photo booth from Timeless Memories Photo Booths for Take Your Child to Work Day on Thursday, April 25th from 9am – 3pm at Bldg. 31. Capture the moment with a memory of a lifetime of you and your child or your, childish, coworkers.

NIH Mouse T-Shirts & R&W Shopping Discounts

Swag your child out in NIH Lab Mouse children’s t-shirts (see page 12), NIH scrubs or lab coats…these would look great in those Photobooth pics! When the young ones shop in-store on TYCTWD they’ll receive 10% off their purchase.

Food Trucks at Bldg. 1 and Bldg. 10

A long day will work up quite the appetite. Make sure to stop by the food trucks the R&W has coming to the NIH Campus. Lunch will be available from Chix n Stix, Get Ya Roll On and Himalayan Soul Foods, delicious snacks from Auntie Anne’s Pretzels and Pacha Mama Juice and desserts from Quinn’s Ice, Ben & Jerry’s and SnoBlast (1st visit to NIH).

NIH Co-Ed Softball League Seeking Players

Looking for a spring and summer outdoor activity? Join the NIH Co-Ed Softball League! Each of the league's 5 teams will play 12 games on Tuesday and Wednesday evenings from April 9th to July 31st. All skill levels are welcome but there are only a limited number of openings available. If interested or would like additional information, email Rob Willcoxon at robwilloxon@me.com."

Recruitment for DHHS Tennis Team of Departmental Tennis League (DTL) of 2024 Season

Departmental Tennis League (DTL), a non-profit organization, has for over 100 years. DTL opens to federal employees, their families above 18 years and contractors, to participate in annual tennis contests between Agencies. The DHHS will have two teams: "A" team is for 5.0 and above level players, and the "B" team includes 3.5-4.5 level players (not beginners). The format is doubles tennis, first to win two sets wins the match. If interested in joining the team, please email Zoe Huang, co-captain of the NIH tennis team Please indicate your level of play (3.5 - 7) and preferred method of contact. Matches are weekly about late-April – early-July on 6pm – 8pm, usually Thursdays, with occasional rain make-ups on other days. Volunteers are emailed to solicit availability each week. The chosen players are alerted by email. Players usually arrive by 5:45pm for warm-ups, and play begins by about 6:15pm. In the past many years, the teams usually play on the clay courts at the Rock Creek Park Tennis Center at 5220 16th St (16th and Kennedy Streets) NW, Washington DC 20011. The court fee is about $20/play (TBD for 2024).

2024 NIH Minority Health

5K Walk/Run/Roll – April 11th

Come participate in the 2024 NIH Minority Health 5K Walk/Run/Roll on Thursday, April 11th from 11:30am – 1pm and don’t forget to bring your NIH ID for campus access.

April is National Minority Health Month (NMHM), a time to raise awareness about the importance of improving the health of racial and ethnic minority communities and reducing health disparities. The HHS Office of Minority Health has just released the 2024 theme Be the Source for Better Health: Improving Health Outcomes Through Our Cultures, Communities, and Connections.

The National Institute on Minority Health and Health Disparities (NIMHD) supports this public health observance by hosting several activities, including the annual NIH Minority Health 5K Walk/Run/Roll.

This event offers the opportunity for the NIH community to come together, leverage our strengths, and form meaningful collaborations to raise awareness about the importance of improving the health of racial and ethnic minority communities, reducing health disparities, and promoting health equity.

Everyone is welcome to join and encourage your IC to participate. Individuals as well as small and large race teams will enjoy the day. Last year there were several hundred participants, including a large gathering of staff from the National Institute of Diabetes and Digestive and Kidney Diseases who led a fun employee engagement activity which you can read about in the NIH Record.

You and your colleagues can join in celebrating the NMHM observance by registering for the race and/or volunteering.

REGISTRATION: Advanced registration is encouraged

FORM a Race Team!

Help build camaraderie and teamwork within your IC by creating a race team to Walk, Run, or Roll. Set your own finish time goal.

SPONSOR a Water Station!

Show your institute, center, or office spirit by sponsoring a water station on the Minority Health 5K route. Tables are assigned on a first-come, first-served basis. Please contact Seppi Sami at for more info

SPECIAL ACCOMMODATIONS

Individuals with disabilities who need sign language interpreters and/or reasonable accommodations to participate in this event should contact Edgar Dews at 301-594-8424. Requests should be made at least five days in advance.

NIH R&W Food Truck Program

Join us select days from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. Trucks will run thru November 22nd. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.

Truck schedule is as follows:

March & April: Tuesday – Thursday - 2 savory trucks

May - October: Monday & Friday – 1 savory truck;

Tuesday – Thursday – 2 or 3 savory trucks and one sweet truck

November (thru 11/22): Monday - Friday - 1 savory truck

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

Auntie Anne’s Pretzels: Fresh, hot, golden brown pretzels, pretzel dogs and lemonades.

Ben & Jerry’s: Serving ice cream and floats.

Catalyst Hot Dog: Bringing the Jersey Dog to NIH. Enjoy allbeef or vegan dogs with a variety of toppings.

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.”

Diner on the Go: Putting a fresh spin on comfort food with freshly prepared, choicely shopped fresh meats, veggies and fruit with a wide variety of flavors

Get Ya Roll On DMV: Egg rolls with a twist

Hardy’s BBQ: Puts in the time and care to ensure that you get world class BBQ. Come hungry. You'll need plenty of room to taste all of our overflowing list of options.

Himalayan Soul Foods: Serving Himalayan food ‘momos’ (dumplings), Tibetan bread and lentil burgers.

Jimmy’s Famous Seafood: Baltimore’s historic restaurant and crab house offers great tasting seafood from their truck.

Kam & 46: Serving local Hawaii and Filipino fare. Modern take with nostalgic feels.

Koshary Corner: Vegan and gluten-free Egyptian street food

Malia’s Kitchen: Serving the best homestyle Soul Food in the DMV

Pacha Mama Juice: Fresh made-to-order fruit & veggie juices.

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

Quinn’s Ice specializes in lactose-free soft serve, milkshakes, ice cream sandwiches, Belgian waffle sundaes and more.

Sambal Truck: Serving Indonesian street food

SnoBlast DMV: Serving handcrafted snow cones, slushies, and lemonade, alongside concessions such as cotton candy, popcorn and more.

Trini Vybez: Preservative free Trinidadian food with unadulterated methods to traditional cooking

Trippy Tacos: Specializes in fresh corn tortillas. Tacos, burritos, quesadillas, tortas, nachos

The R&W Community Market takes place on Tuesdays from 10am – 2pm on the South Lobby of Bldg. 10. The market will take place weather permitting. The market will return to the South Lawn of Bldg. 10 in April. Current safety and health guidelines are to be observed. The market consists of the following vendors with more expected to be added soon: Apple Valley will have a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams.

The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free.

Devine Wine Jelly: Add a gourmet experience to any social gathering. Each flavor of wine jelly has a unique taste with a smooth delightful aroma of wine. Taste it, Love it, Want it!

Randalia Bee Hives: Local raw and cream honey, pollen, hand crafted beeswax candles, bar soap, infused botanical liquid soap, beeswax body salves body lotions, lip balms, tints, salt scrubs and natural deodorants from the Eastern Shore.

Suka Nuts: Nothing beats the harmonious blend of sweet and salty flavors found in their handcrafted delights. Choose from a variety of nuts, breads, butters, brittles and more.

Sweetdele’s Sweet Treats: Makes those traditional desserts you can’t find anymore – the kind that’s nostalgic from the good ole days. Purchase from a selection of cakes, pound cakes, cupcakes, cookies and more.

Jewelry and Craft Vendors: A variety of jewelry and craft vendors will rotate throughout the market.

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, special ticket offers, and 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

A Virtual Grocery Store Tour

The grocery store can be overwhelming when trying to make healthy choices. Join the Virtual Grocery Store Tour on Wednesday, April 17th from 12pm – 12:50pm to understand how to effectively shop the grocery store. Learn how to prepare ahead, understand food labels and shop in-season to maximize freshness. Sponsored by the ORS.

R&W Book Fair & Gift Show

April 16th – 18th

The Book Fair and Gift Show (formerly Books Are Fun and Collective Goods) returns April 16th – 18th in the South Lobby of Bldg. 10 from 9am – 3pm. Shop from a variety of Books (children's, cookbooks, etc.), Speakers, Toys, Gadgets, and Gifts for All Ages!

NIH Research Expo

April 17th – 18th

The NIH Research Expo takes place on Wednesday, April 17th – Thursday, April 18th from 10am – 3pm on the Bldg. 10 FAES Terrace. Visit around 40 different scientific vendors each day and learn about advancements in scientific research and technology that will assist in making breakthroughs in medical research. Food trucks will also be in Lot 10H selling lunches both days. Register today to learn more about the show and participating vendors.

R&W Corporate Sponsor Fair – May 7th

Bldg. 10 South Lawn

The NIH R&W Corporate Sponsor Fair returns on May 7th

Visit a variety of companies including Hilton Garden Inn Homewood Suites Rockville-Gaithersburg, Adventure Park

Sandy Spring, Artis Senior Living, The National Aquarium, Chevy Chase Lake and The Astrid, Kitchen Saver, Embassy Suites by Hilton Bethesda, NewU University, Flats Bethesda Ave and more. The fair will take place on the South Lawn of Bldg. 10 from 10am – 2pm.

R&W Spring Bazaar – May 7th

Bldg. 10 South Lobby

The R&W holds its annual Spring Bazaar on Tuesday, May 7th, just in time for Mother’s Day, Graduations, Nurses Week & Month and Father’s Day. Stop by the Bldg. 10 South Lobby between 9am – 2pm to shop from a variety of jewelry, craft and other vendors. Appearing will be ToroMata, Elements of Nature, Icon Line Design, QWS Naturals, Lazaro Diamonds, D’s Exquisite Finds, RareGlo, Silver Quill Studio, She Knows the Deal and more.

Camp Fantastic BBQ Returns June 11th

The Camps Fantastic BBQ is scheduled to take place on Tuesday, June 11th from 11am – 2pm on the South Lawn of Bldg. 10. Come out to support a great cause, helping send children with cancer to a camp designed specifically for them. Enjoy great food, live music, a vendor fair, the NIH Community Market and more.

Are you in need of a new workout plan or motivation and guidance to reach your fitness goals?

Schedule Personal Training with Shannon 25- and 50-Minute Sessions

Contact Sherrell Freeman to commit to get fit!

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.

Before purchasing tickets or offers thru TicketsAtWork.com make sure to completely read the instructions for how the tickets work and if they are name specific or require reservations. We encourage those who partake in any of these activities to do so safely and following CDC guidelines.

Attractions Discounts Across the US

Did you know that you can purchase tickets to most Sporting Events thru TicketsAtWork? This summer you can catch a baseball game across America or watch golf’s finest face-off in the Ryder Cup. You can do any of these and more. Discounts vary!

As an R&W member see the biggest blockbusters at a discounted price. Movie Tickets are available to a variety of movie theaters across the country. See summer’s hottest movies like Killers of the Flower Moon, Five Nights at Freddy’s, The Marvels, The Hunger Games: The Ballad of Songbirds and Snakes, Trolls Band Together, Napoleon, Wonka, Aquaman and the Lost Kingdom, Ferrari, The Color Purple and more. Save 20% - 55%!

Are You Ready to Rock?

Catch Blink 182, Bruce Springsteen, Arctic Monkeys, Ed Sheeran, Luke Combs and more in concert across the country. Need a laugh? Catch the Trevor Noah, Steve Martin and Martin Short, Jim Gaffigan, Jerry Seinfeld and more in person. Tickets are available to concerts worldwide, even if they’re sold out. Discounts vary!

Attractions Discounts Across the US

There’s nothing like seeing a stage performance live and in person. Want to see a Broadway play? We’ve got you covered! Tickets are available for Dear Evan Hansen, Beetlejuice, MJ and more. If you’re heading to Vegas take in a different show for every night of the week. Whether you’re looking for Family Friendly, Concert, Comedy, Cirque du Soleil or Magic you’ll find something you want to see. Discounts vary by show!

R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Get advanced booking savings and last-minute deals. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!

Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%!

Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more. Save up to 20%!

Take a trip on the open waters with a variety of Cruise options Choose from Carnival, Celebrity, Disney, Holland America, MSC, Norwegian Cruise Lines, Princess, Regent Seven Seas, Royal Caribbean, Viking River and Virgin Voyages. Discounts and offers vary by cruise liner.

2024 Local Park Sneak Peak

Kings Dominion is Virginia’s premier destination for fun. With world-class thrill rides that include a 305-foot-tall gigacoaster, a 4D spin coaster, and an indoor launch coaster, thrill seekers are sure to get their fill. Planet Snoopy, the 7-acre dedicated kids’ area, is great for young adventurers, with family-friendly rides nestled under a lush canopy of trees. On a hot day, cool off at Soak City. The 20-acre waterpark boasting water slides, splash pads, a lazy river and more is included with admission (open select dates May 25September 2). Save at least 32%!

Hersheypark is a 110-acre, clean and green theme park with over 70 rides and attractions, featuring 15 thrilling roller coasters and 20 kiddie rides; live daily entertainment; games; food; shops; and the Boardwalk At Hersheypark. Admission to ZooAmerica is FREE on same-day visit to Hersheypark when entered from within Hersheypark. ZooAmerica is an 11acre walk-through zoo with over 200 animals. Ticket is Not Valid at ZooAmerica entrance to enter Hersheypark. Discounts offer currently unavailable.

New furry fun is coming to Sesame Place Philadelphia in 2024! The park will debut The123 Playground, the perfect place for adults to relax in the shade while their youngest ones run, climb, and play. The 123 Playground will be centrally located at the former site of the Sunny Day Carousel. The Sunny Day Carousel will move to Sesame Plaza and will be colorfully renovated for a new way to experience one of the park’s most popular attractions. At Sesame Place, enjoy family-friendly rides and attractions, shows and parades and meet and greet with your favorite Sesame Street characters. Save up to $63!

Tickets to a variety of theme parks across the country available thru TicketsAtWork. Start planning your Summer Vacation plans!

2024 Local Park Sneak Peak

In 2024, the Loch Ness Monster will resurface as a fully restored experience loaded with all-new thrilling elements, dramatic storytelling and innovative effects, as it takes riders on its journey through the Scottish terrain via “Nessie’s” newly refurbished signature steel track. A variety of special events will take place select dates in 2024 including Food & Wine Festival (4/25 – 6/13), Daily Summer Events (6/14 – 8/11), Bier Fest (8/16 – 9/2). Howl-O-Scream (9/6 –11/3), Halloween Spooktacular (9/21 – 11/3) and Christmastown (11/15 – 1/5). Discounts vary!

Cool off this summer at Water Country USA®, Virginia’s largest water park. There’s fun for the entire family in a cool beach vibe, with resort-style amenities and more than 40 stateof-the-art water rides and attractions. Water Country USA features refreshing pools, children’s play areas and lazy rivers, offering hours of fun in the summer sun. Opens May 11th!

Carowinds, located on the North Carolina-South Carolina border, is the region's premier amusement park. It features 58 rides and attractions including the world's tallest and fastest giga coaster. Camp Snoopy caters to younger guests with 13 child-friendly rides. Additionally, it features Beagle Scout Acres, an expansive 8,000-square-foot play area. Carolina Harbor Waterpark, a 26-acre water park, combines the excitement of Carowinds with the coastal charm of the Carolinas. It encompasses 13 attractions, including 33 slides, two wave pools, private cabanas, and a three-acre play area for children. Save at least 34%!

In celebration of Six Flags America's 25th Anniversary year, the park will get a newly-themed SteamTown – where the past meets the future. This redeveloped steampunk realm will include a whole new storyline, three re-imagined attractions, return of the award-winning stunt show, new food and retail offers, and new surprises of prehistoric proportions. Most exciting, it will also feature the all new SteamWhirler a family thrill ride in which 4 arms rotate in fast intermeshing orbits. Entrance to Hurricane Harbor is not included in park admission, you must buy the add-on ticket. Discounts vary!

Shop for NIH Logo Merchandise available at R&W.

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Strength & Stability – Focus: Lower Body – 6am

Spring HIIT – 6am

Last Day to Register for Nourish Challenge

Food Trucks10am – 2pm

Tabata Strength12:15pm

Yoga Strong – 6am

Tabata Cardio Bodyweight Bootcamp – 12pm

See page 6. Jazzy-cize12:15pm Abs Only – 12pm

Bodyweight Tabata – 6am

R&W Book Fair & Gift Show –Bldg. 10 South Lobby 9am – 3pm thru April 18th

Non-Sleep Deep Rest – 12pm

Mobility Strength + Stretch – 6am

Strength + Step –6am

Boxing Break –12:15pm

Bodyweight HIIT – 12pm

Hatha Yoga –1pm (Bldg. 53)

HIIT Treadmill Trek – 1pm (RKL)

Barre Body – 12pm

Core Intensive –1pm (Bldg. 53)

NIH Research Expo Bldg. 10 FAES

Terrace – 10am –3pm thru April 18th

HIIT Challenge –12pm

Glide ‘n Go – 12pm

R&W Spring Bazaar and Local Business Expo May 7th at Bldg. 10

Stretch for Shoulder & Back Relief - 12:15pm

NIMHD 5K – Bldg. 1 - 11:30am

Stretch for Shoulder & Back Relief12:15pm

Cycle Connection1pm (Rockledge)

Dynamic Stretch & Relief –12:15pm

Stretch For Back Relief - 1pm (Rockledge)

Take Your Child to Work Day & Earth Day Balance and Stretch – 12:15pm

Indoor Cycling1pm (Rockledge)

Balance Sculpt12pm

Total Body Stretch – 6am

Chair Tabata12pm

Core on the Floor6am

NIHCO Spring (Re)Awakening Concert @ 4pm Silver Spring United Methodist Church

NIH Philharmonia Portraits of America Concert @ 7:30pm

Upright Cardio + Abs – 12pm

Yoga for Athletes

– Focus: Balance, Flexibility & Strength - 6am

Upright Cardio + Strength – 12pm

Personal Training offered by NIH R&W Fitness & Wellbeing Program!

Virtual Grocery Store Tour April 17th 12pm – 12:50pm Register here

St. Elizabeth Catholic Church

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