August 2020 NIH R&W Newsletter

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Date

Day

Time

Program

Trainer

8/3

Monday

8:00am – 8:30am

Bodyweight Tabata

Shannon

8/4

Tuesday

12:00pm – 12:30pm

Kickboxing Fundamentals

Charissa

8/5

Wednesday

12:00pm – 12:30pm

Upper Body Strength: Power of 12

Ashley

8/6

Thursday

8:00am – 8:30am

Functionally Fit (Shoulder Stability)

Shannon

8/6

Thursday

12:00pm – 12:30pm

Sports Challenge

Charissa

8/7

Friday

12:00-pm 12:30pm

Lower Body Strength: Power of 12

Ashley

8/10

Monday

8:00am – 8:30am

Family FUN HIIT

Shannon

8/11

Tuesday

12:00pm – 12:30pm

Boxing Bonanza

Charissa

8/12

Wednesday

12:00pm – 12:30pm

Hard Core HIIT Obliques

Ashley

8/13

Thursday

8:00am – 8:30am

Total Body Strength with Weights

Shannon

8/13

Thursday

12:00pm – 12:30pm

Pilates Fusion

Charissa

8/14

Friday

12:00-pm 12:30pm

Bodyweight Cardio Tabata

Ashley

8/17

Monday

8:00am – 8:30am

Calm Yoga

Shannon

8/18

Tuesday

12:00pm – 12:30pm

Bodyweight HIIT

Charissa

8/19

Wednesday

12:00pm – 12:30pm

Upright Cardio + Strength

Ashley

8/20

Thursday

8:00am – 8:30am

Strength & Core on the Floor

Shannon

8/20

Thursday

12:00pm – 12:30pm

Yoga Warrior

Charissa

8/21

Friday

12:00-pm 12:30pm

Bodyweight Builder

Ashley

8/24

Monday

8:00am – 8:30am

HIIT: Power of 60

Shannon

8/25

Tuesday

12:00pm – 12:30pm

Strength + Dance Fusion

Charissa

8/26

Wednesday

12:00pm – 12:30pm

Chair Tabata

Ashley

8/27

Thursday

8:00am – 8:30am

Functional Fit Hip

Shannon

8/27

Thursday

12:00pm – 12:30pm

Towel Taut Thursday

Charissa

8/28

Friday

12:00-pm 12:30pm

Tabata Marathon

Ashley

8/31

Monday

8:00am – 8:30am

Fall into Balance

Shannon

Virtual Fit for YOU Descriptions All fitness levels welcome

Bodyweight Builder with Ashley: This low-impact, highintensity class involves intervals of 60-sec of work followed by 15-sec of recovery. Activate the major and minor muscle groups during this total body workout using your own bodyweight!

Bodyweight Cardio Tabata with Ashley: Jump squat or jack into the weekend with this cardiovascular workout! Incorporating intervals of 20-sec of hard work followed by 10-sec of recovery, get fit using your own bodyweight!

Bodyweight HIIT with Charissa: Maximize your time and calorie burn with this strength-based high intensity interval training workout! You will not look at lunges and sit-ups the same after this! With 60-sec intervals of hard work followed by 15-sec of recovery, prepare to move thru a circuit involving the major muscle groups and maximizing fat burning at rest!

Bodyweight Tabata with Shannon: Put the dumbbells aside and prepare to move thru high intensity intervals of hard work for 20-sec, followed by 10-sec of recovery! All you need is you!

Participants of Tabata should exercise at 170% of their VO2 max or at the max rate of oxygen consumption. If you’re not spent by the end of this class, you haven’t worked hard enough!

Boxing đ&#x;ĽŠđ&#x;ĽŠ Bonanza with Charissa: Learn how to stick and move during this total body boxing workout! Every hit is designed to be strong and powerful! Engage the entire body for max calorie burn!

Chair Tabata with Ashley: You’ll need a chair for this! Adding a prop to this interval-based class creates excitement and variety to the mundane fitness routine! 20-sec bursts of hard work followed by 10-sec of recovery gets the heart and lungs fit in less time!

Fall into Balance with Shannon: Incorporating weights with balance & strengthening exercises, be sure to aid the immune system by maintaining the bones, muscles and tissues in this total body class! Pledge to go into Fall stable and strong!

Family Fun HIIT with Shannon: Get fit with the whole family!

Improve heart health and maximize calorie burn with high intensity interval training. A 30-min cardiovascular approach to family fitness encouraging health and unity within your family unit!

Functionally Fit (Shoulder Stability) with Shannon: Grab your weights for alignment-based movement focusing on shoulder stability! Learn correct posture and form for the shoulders while engaging the entire body!

Functional Fit Hip with Shannon: The focus of this total body workout is hip stability. Using weights, activate the core in moving thru hip hinge, hip strengthening and hip opening.

Hard Core HIIT Obliques with Ashley: Involve the entire trunk during this low-impact, high-intensity express ab class! From standing to the floor, make sure to bring your weights for maximum burn! Commit to the ultimate core connection consisting of intervals at 45-sec of activity followed by 15-sec of recovery!

HIIT: Power of 60 with Shannon: Move thru high-intensity, 60sec strength and cardiovascular intervals, followed by 20-sec of recovery to incite metabolic activity and fat burning! Engage the total body while using weights.

Kickboxing Fundamentals with Charissa: Learn to fight like a fighter! This class is all about the basics! What is the proper technique for hits and kicks in kickboxing? Could your form cause an injury? With focus on form and execution, join this total body workout for ultimate calorie expenditure safely!

Lower Body Strength: Power of 12 with Ashley: Count up the reps, count up and flex! Revisit this circuit of 12 involving the lower half of the body with a focus on the hips to include the glutes, outer and inner thighs, quads, hamstrings and calf muscles! Prepare for a circuit of 12 exercises at 12 reps each! Weights suggested.

Pilates Fusion with Charissa: Strengthen and lengthen the body simultaneously with Pilates fitness! Pilates aims to build strength from the inside out. Focusing on core control, breath, precision, alignment and centering, prepare to infuse lunges, squats and jumps into this progressive and powerful approach to Pilates.

Sports Challenge with Charissa: Are you a former athlete or maybe just want to channel one?! Incorporating cardiovascular strength drills and techniques from sports like football, basketball, golf and swimming (to name a few), commit to half an hour of athletic adventure! This class is designed to leave participants feeling strong and energized with the heart of a champion!

Strength & Core on the Floor with Shannon: Grab weights and join this low-impact, high calorie burn, total body workout! With a focus on the core, develop strength of the trunk which is integral to movement. Don’t forget your mat or towel!

Strength + Dance Fusion with Charissa: Dance has proven to boost mood and increase serotonin, the “feel good� hormone. This edition of strength training will incorporate dance movement for the ultimate workout! With “two left feet(ers)� in mind, anyone can do this strengthening and energizing class!

Tabata Marathon with Ashley: Join this indoor edition of marathon training! Run into the weekend with toggling intervals of marching (walking in place), jogging and sprinting using a Fitbit or step tracker! (Not required.) Cardio training like walking and running help improve blood circulation so that the heart doesn’t have to work as hard. Commit to this 30-min indoor marathon for an effective express cardio workout!

Total Body Strength with Weights with Shannon: Major and minor muscle groups will be explored during this total body approach to strength training! Strength training is necessary to maintain or increase muscle mass, which naturally decreases with age. Reverse aging and increase fat burning at rest with strength training! Weights are needed for this workout.

Towel Taut Thursday with Charissa: Grab your towel (and gliding discs or paper plates) for a total body approach to strength and cardiovascular training! All muscle groups will be activated; a mid-length towel is suggested.

Upper Body Strength: Power of 12 with Ashley: Train the upper body with exercises focused on the trunk and limbs to include the spine, sternum, abdominals, biceps and triceps. Circuit style, using hand weights or dumbbells, engage in 12 exercises at 12 reps each, while involving major and minor muscle groups of the upper body!

Upright Cardio + Strength with Ashley: It’s a total body standing workout! Using hand weights or dumbbells, prepare for 30-sec intervals of work, followed by 10-sec of rest. Increase cardio endurance while building bone and muscle strength!

Yoga Calm with Shannon: Eliminate “Monday Dread� with pranayama (breathing) and asanas (poses) designed to soothe the body and placate the soul. This class will jumpstart your week in a healthy way! Only equipment needed is a mat or towel.

Yoga Warrior with Charissa: Channel your inner and outer strength during this vinyasa-based Yoga class! With a focus on breath (pranayama), find your power in developing the mind, body and spirit by way of cadenced asanas (poses) and positive energy.

You should leave this class with light and love!

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Shop at R&W from Home

As we all continue to transition to this new normal the R&W now 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 or for those that have left NIH but want a memento of their time working at NIH.

Local Restaurant Directory On Govemployee.com

Support local businesses on the R&W’s Local Restaurant Directory! Some of these local restaurants around the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials at their locations. Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s Restaurant, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant, 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 workers 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.

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…

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.

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.

To get started click here to create an account or click here to plan your next vacation or call 1-800-358-2883.

VacationWiser.com, A New to Travel!

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!

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Visit our NEW online shopping website at http://govemployee-nih.square.site/

Help Support Local Businesses

Jewelry, Clothing, Accessories and Body Products

B.L.A.C.K. – Negro League, Tuskeegee Airmen, Buffalo Soldiers clothing.

Distinctive Accessories – Women’s clothing and accessories The Fashnique - Sangam imports, shawls, capes, scarves, jackets, leather handbags and more.

Friendly Body Products - Specializes in soaps, but also makes candles, lotions, lip balms, bath bombs and bubble bars.

GemCords - Unique semi-precious handmade jewelry, necklaces, earrings, and bracelets. Custom items available, call 410-707-1603 Herbal Alchemist – The Herbal Alchemist has various items on sale right now! “Favorite” an item and receive a coupon code for a 10% discount to use when checking out. If you have questions contact Nancy and get updates on Facebook.

Food Trucks & Restaurants

Astro Doughnuts & Fried Chicken – Donate to #ComfortForTheCrisis – For every $500 raised they will donate an extra $100 worth of food to area hospitals.

Baronessa Italian Restaurant – Traditional Italian family recipes from brick-oven pizza to homemade pasta with a pinch of love and freshest ingredients from farmers to your table. Delivery available Caddie’s Bar & Grill – Great food, great drink and friendly service makes Caddies the place to hang out. Delivery available CapMac – Family meals, ala carte and more available for delivery.

Contact Josh for inquiries and more info.

Dog Haus Biergarten Bethesda & Kentlands – Dog Haus creates hand-crafted hormone- & antibiotic-free hot dogs, sausages, burgers, plant-based proteins & one Bad Mutha Clucka, all served on King’s Hawaiian rolls. Delivery available Dogs on Curb – Online ordering available

In-Jeen-Yuhs - Eco-friendly products and upcycled gifts for people with passion, creativity, and a desire for minimal waste.

Guardado’s – Serving the best selection of authentic Spanish and Latin American cuisine.

The Jewelry Store – Join Jackie every Tuesday and Thursday at 7pm on Facebook Live. View, discuss and purchase jewelry.

Hollywood East Café – Serving authentic Hong Kong style Chinese food and DimSum

KVZ Designs - Artful and inspired beaded and woven jewelry, footwear and accessories hand crafted in Guatemala.

Jimmy’s Seafood – Free 2-day shipping available.

Lazaro Diamonds – Rings, necklaces, diamonds, gold and more.

Look for new items in the closeout section. FREE SHIPPING! Native Spirit – Shop for jewelry for any celebration or for you.

Nita Creations - Spectacular prices and savings on high-quality and affordable jewelry such as rings, earrings, bracelets, chains, pearl jewelry, etc. Call 301-365-1358 or 240-899-8004.

RareGlo Organic Shea Products - Pure ingredients, multi-use skin care products that can be used on the hair, face, beard and body. Free shipping on orders of $50 or more.

Rozzie Jewelry - Specials on fresh-water pearls; semi-round, keshi, baroque and biwa pearls; earrings; gemstone and crystal stretch bracelets; sterling silver and 14kt gold filled bracelets with gemstones; and more. Starts at $15. Contact Roz at 571-229-6119.

Krazy Steve’s/Carnivore BBQ – Delivery available. Family meal drops for neighborhoods. Talk with your neighbors about doing a large group order for multiple families. Food prepared at Krazy Steve’s Comfort Cuisine in Silver Spring.

Les Delices – Specializes in European-style pastries; using only the highest quality, all-natural ingredients.Delivery available Mission BBQ – Boxed Lunch and Party Pack specials, FREE delivery available on order over $100.

PhoWheelsDC – Serving neighborhoods in the DMV. Request they serve and deliver to yours and order ahead online.

Poke Dojo – Delivery, gift cards and discounts available.

Quinn’s Ice - 50% OFF e-gift cards that are valid indefinitely Swizzler - Home delivery of DIY Swizz Kits

Corporate Sponsors

Community Market Vendors

Kitchen Saver – 15% off PLUS 6 or 12 mos of no interest and no payments that converts to 120-mos term w/low fixed interest rate*

The Caramel Kettle – Shop a variety of delicious popcorn flavors.

Chocolate Moonshine – Order truffle bars, fudge and other tasty favorites online. If you have questions call 202-400-1904.

*Offer valid with purchase of cabinet refacing or kitchen remodel from Kitchen Saver. Must be presented and used at time of estimate only.

May not be combined with other offers or applied to previous purchases. Financing offer subject to qualifying credit approval.

The Chocolatier's Palette – Have your fudge desires shipped.

Luther Sales – Shop for stay at home essentials! Pay over time!

Cupcakes Lounge – Offering tasty treats for special occasions or every day. Info available on Facebook.

VacationWiser – Plan now, travel later! 1-year interest free! Pay over time!

EatOjas – Real flavor, real taste, ayurvedic ingredients, vegan, soy free, preservative free ojas bars and bites. Free shipping over $20.

Courtyard Chevy Chase Marriott – Special rate for first responders, family and hospital staff.

M&M Plants – Fresh cut flowers delivered to you.

Sprint - Wireless connection is more important than ever. Sprint Perks partners have access to our affordable Sprint Perks plan which includes 120GB of hotspot data (100GB thru Sprint Perks plan and 20GB additional from Sprint). The plan essentially has enough hotspot data to download 15,000+ songs, 70+ movies or stream High Definition HULU for 35+ hours at no additional cost.

Use code GRETL_ZZZ.

All Things Olive – Get your olive oil shipped directly to you.

Randalia Beehive – Shop honey, soaps, deodorant, balms, candles and more on Etsy (free shipping over $35) or Amazon.

Ravenhook Bakehouse – Breads delivery available Weds. – Fri. Shafa Blends – Free shipping on orders over $35.

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Visit our website at www.govemployee.com

Sunday

Monday Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.

Bodyweight Tabata – 8am

Tuesday New R&W Online Shopping!

More items coming soon!

Kickboxing Fundamentals 12pm

Wednesday

Upper Body Strength: Body of 12 - 12pm

Hardcore HIIT Obliques – 12pm

Food Trucks – Bldg. 35 @ 11am

Calm Yoga – 8am

Bodyweight HIIT – 12pm

Upright Cardio + Strength – 12pm

Bodyweight Cardio Tabata – 12pm

Strength & Core on the Floor – 8am

Bodyweight Builder – 12pm

Yoga Warrior – 12pm

Strength + Dance Fusion – 12pm

Chair Tabata – 12pm

Functional Fit Hip – 8am Towel Taut Thursday – 12pm

Food Trucks – Bldg. 35 @ 11am

Fall into Balance - 8am

Total Body Strength w/Weights – 8am

Lower Body Strength: Body of 12 – 12pm

Pilates Fusion – 12pm

Food Trucks – Lot 10H @ 11am

HIIT Power of 60 – 8am

Functionality Fit: Shoulder Stability – 8am Sports Challenge – 12pm

Boxing Bonanza – 12pm

Friday

Discount Insurance thru R&W. See page 5.

Food Trucks – Lot 10H @ 11am

Family Fun HIIT – 8am

Thursday

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

Support Local Businesses.

See page 7 for a list of businesses that you can help.

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

Tabata Marathon – 12pm

Saturday