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“Fitness for You” April 2025 Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Tuesday, April 1st

12:15pm Barre Sculpt with Charissa: A dual lengthening and strengthening class, promotes a longer and leaner look! Using a set of light weights, participants will engage in exercises for the total body, in reps of 8. A focus on posture and alignment will also be practiced. Mat suggested, shoes optional.

Wednesday, April 2nd

12:00pm Low-Impact Cardio with Ashley: Because the body is made to move, at least 30 mins of consistent cardio exercise is suggested daily. This low-impact, high intensity workout will consist of 30-seconds of work followed by 10-second recovery.

Thursday, April 3rd

12:15pm Floor Stretch + Flow with Charissa: Techniques designed to decompress the back, and hamstrings will be performed amongst stretching other muscle groups. Breath control will be practiced increasing the effectiveness of each muscle and joint stretch.

Friday, April 4th

6:00am Strong & Stable with Shannon: Perform functional exercises with a focus on proper posture and alignment! Bone health is important to ease in daily movement and longevity. Commit to strength training to increase wellness of the bones! Participants engage in repetition-based strengthening using light to heavy hand weights and a mat.

12:00pm Total Body Tabata with Ashley: Ignite the metabolism with continuous high intensity intervals of 20 seconds, followed by short, 10-second cycles of rest or recovery. Moderate to heavy dumbbells and a mat will be used

Monday, April 7th

6:00am Body Weight HIIT with Shannon: It’s all about body weight…no props! Using one’s own body weight and a mat, participants perform exercises in intervals of 30 seconds of work followed by 15-second cycles of recovery.

Tuesday, April 8th

12:15pm Treadmill Training with Charissa (In-Person Only) RKL II Rm. 220-B: Achieve max fitness benefits in minimal time with interval training on the treadmill! Participants can expect a sweat inducing cardio workout!

1:00pm Ab Attack with Charissa: For 4 cycles of 8 reps, move through low-impact, high-intensity abdominal exercises! The abs support the spine and can help prevent back pain. Because the ab muscles aid in mobility and stability, a strong center is integral to a strong body! Grab a mat and a set of light to moderate weights and join in!

Wednesday, April 9th

12:00pm Mobility Sculpt with Ashley: Be mobile, be strong! Morbidity is linked to mobility, as accidental falls are the 2nd leading cause of death globally! Move through strengthening exercises while remaining upright! In 45-second intervals of work followed by 15-second recovery, prepare for total body sculpting! Moderate to heavy hand weights suggested.

12:15pm Mat Pilates with Charissa (In-Person Only) Bldg.

31 Rm. 1E04B: Pilates is designed to lengthen and strengthen the muscles with a focus on the center. Perform various exercises while executing control of the breath and body.

3:00pm Spring Forward and Boost Resilient: Non-Sleep Deep Rest with Allison: Celebrate the Spring sunshine and energize your body and mind by slowing down and boosting resilience with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Participation Link

Thursday, April 10th

12:15pm Towel Stretch for Back Relief with Charissa: Move through various stretches that are designed to help alleviate tightness and discomfort of the back which is uncomfortable and inhibits or interferes with the ease of daily activities. Get coaching on exercises and how to move to minimize back injuries! A thin towel of arm-span length is suggested. A fitness mat will also be utilized.

Friday, April 11th

6:00am Maximum Strength: Back + Biceps with Shannon: It’s the ultimate challenge for consistent lifters! Using heavy hand weights, participants will engage in strength training to exhaustion! Prepare for a low repetition, high-intensity workout! A mat is suggested.

8:00am Yoga Strong with Shannon (In-Person Only)

Bldg. 53: It’s a non-traditional Yoga experience! Using a mat and light to moderate hand weights, participants will move through various Yoga poses for strength and flexibility. Repetition-based, breath control and mind-body connection will be incorporated into each posture. Get Yogi strong!

12:00pm Chair Tabata with Ashley: Tabata is beneficial whether standing or sitting! Using a stationary chair, participants will perform high-intensity strengthening exercises in 20-seconds of work followed by 10-seconds rest/recovery intervals. Moderate to heavy dumbbells suggested.

Monday, April 14th

6:00am Spring Yoga with Shannon: This Hatha-based Yoga class is designed to increase flexibility and strength, for a limber and functional body. Participants are coached through proper posture and alignment for each pose. A mat and Yoga block will be utilized.

8:00am Yoga Relax with Shannon (In-Person Only)

Bldg. 53: It’s a restorative Yoga practice! Participants will move through no more than 5 Yoga poses that encourage calm and restoration of the body. It’s a spiritual experience of mind and body connection! Participants are encouraged to bring a Yoga mat, though one will be provided if needed.

12:00pm Stretch & Yoga Restore with Shannon (In-Person Only) Bldg. 31 Rm. 1E04B: This restorative stretching and Yoga practice involves poses that encourage calm and relief for stressed muscles and joints. Move through each pose with a focus on mind and body connection.

Visit our website at www.govemployee.com/nih

Class Descriptions Cont…

Tuesday, April 15th

12:15pm Cycling Connections with Charissa (In-Person Only) RKL II Rm, 220-B: It’s the high-intensity, low-pact workout for all weather conditions! Whether sand or hills, mud or head winds, participants will train for any situation! Learn proper posture and hand positioning for any ride and perform like a pro! Interval-based challenges will be implored.

1:00pm Lower Body Sculpt on the Floor with Charissa: Whether the hips, including the gluteal muscles and inner and outer thighs, or the hamstrings, calves or feet, nothing will be left untouched during this low-impact, high-intensity experience! Exercises will be performed in reps of 16. Participants need a set of light to moderate dumbbells and a mat.

Wednesday, April 16th

12:00pm Leg Sculpt + Loop Bands with Ashley: Strengthen the lower body by strengthening the legs, with high-intensity intervals! 45-seconds of work will be performed, followed by 15-seconds of recovery. Loop bands add resistance and challenge lower body weakness. Grab a mat and some loop bands and get busy!

Thursday, April 17th

12:15pm Hips + Heart Opening Stretch with Charissa: The hips and heart are integral to movement! This class is designed to leave participants with less stress and more self-love! Using a fitness mat, participants will be guided through various stretches for the health of the whole body.

Friday, April 18th

6:00am Balance & Strength with Shannon: Conditions like sciatica exist due to imbalance of the body. Using light weights and a balance bar or chair, participants engage in various exercises that are designed to strengthen the muscles and joints. Repetition-based, focus on symmetry for total body wellness!

12:00pm Mobility Compound Strength with Ashley: Participants perform exercises for multiple muscle groups simultaneously, while remaining upright. Using moderate to heavy dumbbells, 45-second intervals of work followed by 15second recovery intervals will be executed.

Monday, April 21st

6:00am Core on the Floor with Shannon: Using light to moderate hand weights and a mat, participants will move through repetition-based exercises that strengthen the trunk.

Tuesday, April 22nd

1:00pm Upper Body Sculpt on the Floor with Charissa: Increase fitness above the belt through upper body strengthening! Using body weight and a mat, participants will perform exercises in 2 rounds of 8 repetitions.

Wednesday, April 23rd

12:00pm Tabata Bootcamp with Ashley: Designed to elicit max health and fitness benefits in minimal time, Tabata is the workout that has taken the world by storm! It involves 20seconds of hard work followed by 10-seconds of recovery!

12:15pm Line Dancing with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Release stress and elicit positive endorphins! Participants will move through popular country and soul line dances. It’s the fusion that unites! Invite a coworker and join the midday party!

3:00pm Recoup Your Energy: Non-Sleep Deep Rest with Allison: Celebrate the Spring sunshine and energize your body and mind by slowing down and boosting resilience with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Participation Link

Thursday, April 24th

1:00pm Pilates Play with Charissa: Pilates is a mind-body workout that integrates visuals, centering, oppositions, breath control, and other techniques to achieve a long, lean look! Grab light weights and a mat!

Friday, April 25th

6:00am Functional Fitness: Shoulders + Traps with Shannon: Train for daily activities! Healthy and strong shoulders and trapezius muscles are important to ease and flow of day-to-day movement. Whether reaching for something on top of the refrigerator or shelf, the deltoids and traps must be functional and move properly to avoid injury. Using light to heavy hand weights and a mat, participants will perform repetition-based sets for strength of the upper body. A focus on correct alignment and posture will be accentuated.

8:00am Yoga for Athletes with Shannon (In-Person Only)

Bldg. 53: It’s the Yoga class for sports and fitness enthusiasts! Using a mat and body weight, participants will perform Yoga strengthening poses in sweat-inducing repetition! Participants are encouraged to bring a Yoga mat, though one can be provided if needed.

12:00pm Mini-Band Abs + Glutes with Ashley: Resistance bands aid in fighting fat as muscle strengthening promotes fat oxidation! Using light to strong loop bands and a mat, participants perform exercises in 30-second intervals of hard work followed by 10-second intervals of recovery.

Monday, April 28th

6:00am Max Strength: Quads + Hips with Shannon: Strengthen the quadriceps and the muscles of the hips including the abductors, the adductors, the hip flexors and hip extensors! Heavy hand weights and a mat will be used to execute exercises

Tuesday, April 29th

12:15pm Line Dancing with Charissa (In-Person Only)

RKL II Rm. 220-B: Release stress and elicit positive endorphins! Participants will move through popular country and soul line dances. It’s the fusion that unites! Invite a coworker and join the midday party!

1:00pm Light Weights Sculpt with Charissa: This highintensity, low impact class packs a strong punch! Using very light to light hand weights, participants will perform exercises that are designed to cause exhaustion, even with a light load! In 2 rounds of 8 repetitions, prepare for a calorie-blasting, fatannihilating, total body experience!

Wednesday, April 30th

12:00pm Circuit 360 with Ashley: Get stronger and increase endurance with circuit training! This total body workout consists of 45-second intervals of work, followed by 15-second recovery intervals. Participants will engage in exercise rounds that increase major and minor muscle group strength. A mat and moderate to heavy dumbbells are suggested

Visit

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 21st. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.

Truck schedule is as follows:

March 11th – 13th – 2 savory trucks

March 17th – November 21st – Monday - Friday – 4 trucks

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

*NEW* Arepateca – Where classics meet global flavors in every gluten-free bite.

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

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

*NEW* B Dub’s Island Soul: Where tastebuds meet paradise. Offering delicious Caribbean and soul food

*NEW* BBQ & Tech: That Good BBQ with a Jamaican Flair

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.”

*NEW* Clayboy’s Shave Ice: Serving the traditional and delicious Hawaiian shave ice, using filtered water for ice, cane sugar syrups, and the same method of crafting shave-ice popularized on the Hawaiian islands.

Grub Rockstar: Enhancing classic American Comfort dishes for all DC food lovers using only premium ingredients.

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.

*NEW* Kaziville: Home for good eats with hotdogs, vegan dogs, sausages, chili and more.

Koshary Corner: Vegan and gluten-free Egyptian street food

*NEW* La Mati: Exquisite Mexican taqueria

*NEW* Little Lady Grill: Latin fusion grilled goodies

Malia’s Kitchen: Serving the best homestyle soul food

*NEW* Mineiro: Brazilian-American kitchen bringing traditional flavors with a modern twist to Greater DC

*NEW* M.R. Cheesecakes: Small batch Artisan pure Vanilla Bean Cheesecake

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.

*NEW* Rice Around the World: Get ready to embark on a flavor-packed journey with as you savor the best rice bowl creations from around the globe!

Sambal Truck: Serving Indonesian street food

*NEW* Sides BBQ: Special ingredients delivered with exceptional service. Crafting memories with flavor and smoke.

*NEW* Silver & Sons BBQ: Chef-driven, house-made BBQ with bold flavors inspired by Mediterranean, Jewish, & American traditions.

Tacos R Us and More: Providing the best tacos, birria, burritos, quesadillas in the DMV area!

*NEW* Tasty Empanadas: Fresh, handmade empanadas with bold, authentic flavors and a little piece of Paraguay.

*NEW* The Birria Beat: Specializing in birria tacos, dedicated to serving up the traditional flavors of Mexico with a modern twist.

*NEW* Timber Pizza: Artisan wood-fired pizzas, made with fresh, high-quality ingredients.

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 Lawn of Bldg. 10 or in the South Lobby, depending on weather. The market consists of the following vendors:

Apple Valley has a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams.

Colonial Kettle Corn: Continues a 200+ year tradition making each batch in a specially designed kettle ensuring each kernel has a slightly sweet and salty flavor. Using new techniques and centuries-old recipe makes specialty popcorn unlike any other.

Great Harvest Bread Company: Purchase a variety of fresh baked breads, including gluten-free, brownies, cinnamon rolls, muffins, scones, biscotti, dog treats and more.

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.

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

NIH Research Trade Show

NEW DATES April 23rd – 24th

The NIH Research Trade Show is scheduled to take place on Wednesday, April 23rd – Thursday, April 24th from 10am – 2pm on the Bldg. 10 South Lobby and the FAES Terrace. Visit around 60 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 Spring Bazaar – May 8th Bldg. 10 South Lobby

The R&W will be holding its annual Spring Bazaar on Thursday, May 8th, just in time for Mother’s Day and Graduations. Stop by the Bldg. 10 South Lobby between 9am –2pm to shop from a variety of jewelry, craft and other vendors. Vendor announcements will be made on the R&W website and in the May 2025 R&W Newsletter.

R&W Corporate Sponsor Fair – May 15th Bldg. 10 South Lawn

The NIH R&W Corporate Sponsor Fair will take place on Thursday, May 15th. Expect to see a variety of companies including local senior living, local apartment complexes, financial education, hotels, phone services, local attractions, travel companies and more. The fair is scheduled to take place from 10am – 2pm on the South Lawn of Bldg. 10 or Bldg. 10 South Lobby if rain. Vendor announcements will be made on the R&W website and in the May 2025 R&W Newsletter.

Camp Fantastic BBQ - June 10th

The Camp Fantastic BBQ is scheduled to take place on Tuesday, June 10th 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.

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. Fulltime 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.

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.

Attractions Discounts Across the US

Purchase tickets to most Sporting Events thru TicketsAtWork. Catch a baseball game across America or watch golf’s finest face-off. 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 the hottest new movies like Mickey 17, Novocaine, Snow White, A Minecraft Movie, Sinners, The Accountant 2 and more. Save 20% - 55%!

Are You Ready to Rock?

Catch performances of Usher, P!nk, Jelly Roll, comedians and more live Discounts vary!

R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!

There’s nothing like seeing a stage performance live. Want to see a Broadway or off-Broadway play? We’ve got you covered! 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. Discounts vary by show!

Attractions Discounts Across the US

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

With hundreds of games to play, leave feeling like a champion at Dave & Buster’s and Main Event Find a seasonal food menu and classic cocktails and specialty drinks you won’t find anywhere else. You’re never far from fun with over 200 Dave & Buster's and Main Event locations $5 off play card!

Great Wolf Lodge, the largest family of indoor water park resort, defies the weather outside with an indoor water park experience that has young and old soaking in the fun! Book your stay in: Charlotte/Concord, Cincinnati/Mason (OH), Grand Mound (WA), Grapevine (TX), Kansas City (KS), New England, Poconos, Sandusky (OH), Traverse City (MI), Williamsburg and Wisconsin Dells. Save up to 10%!

2025 Local Park Sneak Peak

Kings Dominion is Virginia’s premier destination for fun. New in 2025, conquer the skies on Kings Dominion’s Rapterra, the world’s tallest and longest launched wing coaster. Rapterra simulates the flight of the legendary Jungle Hawk with an intense initial launch, plunging dives, twisting maneuvers and sweeping turns. Also enjoy Planet Snoopy, a 7-acre dedicated kids’ area, 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 25 - September 2). Save up to 46%!

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. This year Hershey Park introduces the Twizzlers Twisted Gravity™ giant swing. Ascend 137 adrenaline-pumping feet, defy gravity as you swing at speeds reaching 68 MPH, and experience multiple mind-bending zero G moments. Admission to ZooAmerica is FREE on same-day visit to Hersheypark when entered from within Hersheypark. ZooAmerica is an 11-acre walk-through zoo with over 200 animals. Ticket is Not Valid at ZooAmerica entrance to enter Hersheypark. Discount coming soon! Opens April 5th!

Sesame Place’s 45th Birthday Celebration kicks off April 26th, featuring furry birthday fun all spring and summer long. The park will be adorned with bright balloons, colorful garland, fabulous birthday presents, and more fun décor! Fan-favorite entertainment across the park will be transformed with birthday-themed twists, including the return of the spectacular, fan-favorite Sesame Street Birthday Parade. This colorful, musical, and show-stopping parade will get the whole family dancing with contemporary and classic Sesame Street tunes, show-stopping performances, and an interactive birthday song. 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 56% + Eat FREE!

2025 Local Park Sneak Peak

2025 is the Return of the Wolf as The Big Bad Wolf: The Wolf’s Revenge opens. 40 years after a terrifying wolf swept thru a Bavarian village, turning townsfolk into werewolves and leaving the town in ruins, the annual Festival of the Silent Bells seeks to honor that haunting past. As the festival begins, the village is eerily quiet, but soon, unsettling sounds emergefootsteps, low growls, and the glint of bright red eyes. An exhilarating adventure thru the German countryside awaits as riders become the beast on Busch Gardens’ all-new familyfriendly inverted roller coaster. As the sound of screams and the echo of a howling wolf creates chaos in the familiar town, riders will experience over 2,500 feet of track traveling up to 40 miles per hour while bolting thru the streets of an abandoned Bavarian village. A variety of special events will take place select dates in 2025 including: St. Patrick’s Day Celebration (3/13 – 3/16), Food & Wine Festival (4/24 – 6/15), Summer of Wonder (daily 6/20 – 8/10), Bier Fest (8/15 – 9/1). Howl-O-Scream (9/5 –11/2), Halloween Spooktacular (9/20 – 11/2) and Christmastown (11/14 – 1/4). 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 10th!

Carowinds, located on the North Carolina-South Carolina border, is the region's premier amusement park, featuring 58 rides and attractions including the world's tallest and fastest giga coaster. Camp Snoopy caters to younger guests with many child-friendly rides including the new Snoopy’s Racing Railway and Charlie Brown’s River Raft Blast. Additionally, it features Beagle Scout Acres, an 8,000-square-foot play area. Carolina Harbor Waterpark, a 26-acre water park encompasses 13 attractions, including 33 slides, two wave pools, private cabanas and a three-acre play area for children. Save up to 49%

Six Flags America is making lasting memories all season long with culturally rich event series, dynamic performances, and interactive fun. Entrance to Hurricane Harbor is not included in park admission, you must buy the add-on ticket. Save up to 66%! Opens April 12th!