August 2022 NIH R&W Newsletter

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Date

Day

Time

Program

Trainer

8/1

Monday

6am – 6:30am

Yoga Strong

Shannon

8/2

Tuesday

12:15pm - 12:45pm

Total Compound Strength

Charissa

8/3

Wednesday

12pm – 12:30pm

Upper Body Strength

Ashley

8/4

Thursday

12:15pm - 12:45pm

Stretch & Flow

Charissa

8/5

Friday

6am - 6:30am

Bands + Barbell HIIT

Shannon

8/5

Friday

12pm – 12:30pm

Lower Body Strength

Ashley

8/8

Monday

6am – 6:30am

Strong & Stable

Shannon

8/9

Tuesday

12:15pm - 12:45pm

Tabata Kick

Charissa

8/10

Wednesday

12pm – 12:30pm

Cardio Tabata

Ashley

8/11

Thursday

12:15pm – 12:45pm

Chair Fit

Charissa

8/12

Friday

6am – 6:30am

Core-Centered

Shannon

8/12

Friday

12pm – 12:30pm

Muscle Focused Tabata

Ashley

8/15

Monday

6am – 6:30am

Yoga for Athletes

Shannon

8/16

Tuesday

12:15pm - 12:45pm

Tight & Tone

Charissa

8/17

Wednesday

12pm – 12:30pm

Core Focus

Ashley

8/18

Thursday

12:15pm – 12:45pm

Bodyweight Bend & Build

Charissa

8/19

Friday

6am – 6:30am

Stretch + Roll

Shannon

8/19

Friday

12pm – 12:30pm

Upright Cardio

Ashley

8/22

Monday

6am – 6:30am

Tabata Palooza

Shannon

8/23

Tuesday

12:15pm - 12:45pm

Mobility Strength

Charissa

8/24

Wednesday

12pm – 12:30pm

Total Body Tabata

Ashley

8/25

Thursday

12:15pm – 12:45pm

Dancercise

Charissa

8/26

Friday

6am – 6:30am

Functional Fitness – Focus: Rotary Stability

Shannon

8/26

Friday

12pm – 12:30pm

Cardio Craze

Ashley

8/29

Monday

6am – 6:30am

Balance & Strength

Shannon

8/30

Tuesday

12:15pm - 12:45pm

Barre Body

Charissa

8/31

Wednesday

12pm – 12:30pm

Total Body Strength

Ashley

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“Fitness for You” August 2022 Virtual Fitness Descriptions: All levels are welcome!

Bands + Barbell HIIT with Shannon: High-intensity interval training is the latest fitness trend! HIIT involves exercises that are hard work performed in short bursts to achieve maximal fitness results in a short amount of time. Medium to heavy dumbbells and moderate to strong resistance bands will be utilized in sets of 10 - 12 repetitions. (Medium weights and bands are used for the warm-up and/or as a backup for sets too difficult to complete using heavy weights.) the major muscle groups will be explored. A mat is also suggested.

Lower Body Strength with Ashley: Finish the week with lower body strength training! Lifting with medium to heavy weights is designed to increase strength and fat burn. In intervals of 45 seconds of work followed by 15-second intervals of work, attendees will engage in weighted exercises while remaining upright. Medium to heavy weights will be used.

Strong & Stable with Shannon: Using light to heavy weights and a mat, participants can expect to engage in strength exercises while focusing on postural alignment and proper execution of form. A low-impact workout, this strength training class is beneficial in increasing, maintaining and/or preventing bone loss. Start the day with energy and go into the weekend ready to recover!

Tabata Kick with Charissa: Get a kick out of this! In intervals of 20 seconds of hard work followed by 10-second intervals of recovery, participants will engage in 4 rounds of the same kick or kick combo! Influenced by authentic kickboxing, kicks like the front kick, roundhouse kick and back kick will be explored.

Cardio Tabata with Ashley: Cardiovascular exercise helps to improve resting heart rate, metabolism, mood sleep and more!

Using bodyweight, participants can expect to move through 20second intervals of hard work followed by 10-second intervals of recovery. Exercises like jumping jacks, squat jumps, and mountain climbers will guide this class! A mat is suggested.

Chair Fit with Charissa: After this chair class, you’ll never see chair fitness the same! Designed to induce a sweat, participants will engage in strength training using a stationary chair. Repetitions of 8 will guide this chair experience! Light to heavy weights will be used.

Core-Centered with Shannon: Get a 360- degree experience with core fitness! A class focused on strengthening the core (back, abdominal, hips, and glutes), exercises will involve medium to heavy weights and a mat. Get core-ageous and strong!

Muscle Focus Tabata with Ashley: Tabata is high-intensity interval training designed to achieve maximal results in a short amount of time. In intervals of 20 seconds of hard work followed by 10-second recovery periods participants will engage in multiple rounds of the same exercise. Using heavy weights and a mat, the major muscle groups will be explored.

Get HIIT fit and energize the weekend!

Yoga for Athletes with Shannon: Yoga for Athletes is a nontraditional Hatha-based class which originated as a solution to muscular stress and tightness experienced by athletes as a result of high physical demand competitive sports and activities.

Focusing on increasing flexibility and improving joint and muscle range of motion, this practice is also beneficial to the general population. A mat and Yoga blocks will be utilized during this half-hour, mind-body experience.

Tighten and Tone with Charissa: Light to heavy weights are needed to achieve exhaustion during this half-hour class. In sets of 8, attendees can expect to move through 3-4 rounds of each exercise for the major and minor muscle groups. Sculpt into a body you’ll love! A mat is suggested.

Core Focus with Ashley: It’s all about the core! The core is a group of muscles that stabilize the pelvis and the spine. In intervals of 45 seconds of work followed by 15-second recovery cycles, attendees of this class will engage in exercises designed to strengthen the trunk. One medium to heavy dumbbell and a mat will be utilized.

Bodyweight Bend & Build with Charissa: Like building blocks, this class will focus on proper stacking and aligning for stretching and strengthening the total body! In ladder-like repetitions, participants will move through various bodyweight exercises designed to strengthen the major and minor muscle groups, followed by a corresponding stretch! A mat is suggested. Don’t miss this opportunity to sculpt and tone the entire body!

Stretch + Roll with Shannon: Using a mat and foam roller, prepare to achieve myofascial release! Myofascial tissues surround and support the muscles of the body. Sitting at a desk or working out can create muscle soreness and tightness. By engaging in myofascial release, participants can restore and rejuvenate muscles, tissues and joints. Relieve muscle soreness and tightness just in time for the weekend!

Upright Cardio with Ashley: Low-impact cardiovascular exercise is what this class is all about! Improve heart health with cardio! Attendees can expect to move through various exercises designed to increase the heart rate while remaining upright. No equipment needed.

Tabata Palooza with Shannon: Medium to heavy dumbbells will be utilized to perform strength exercises during this workout! Participants can expect to engage in high-intensity sets of 10-12 repetitions, with a focus on the major muscle groups. A mat is suggested.

Mobility Strength with Charissa: Mobility is the quality or state of being mobile or movable. To achieve mobility proper posture and strength of the trunk are important. Participants will engage in exercises like deadlifts, squats and lunges during this total body experience! Light to heavy weights will be used.

Total Body Tabata with Ashley: Increase cardiovascular, bone and muscle health! In intervals of 20 seconds of hard work followed by 10-second intervals of recovery, participants can expect to work to exhaustion or near exhaustion. Tabata is a high-intensity workout designed to achieve maximum benefits in a short amount of time. Light to heavy weights and a mat will be used.

Class Descriptions Cont.: Dancercise with Charissa: Shake up the stale fitness routine with Dancercise! 8-count easy dance combinations will guide this cardiovascular class. Simple moves like the step touch, mambo and grapevine are sure to get participants energized and feeling successful for non-stop jazz dance fun!

Functional Fitness| Focus: Rotary Stability with Shannon: Are you functionally fit? Functional fitness is the ability to perform daily activities with ease. Utilizing light to heavy weights, participants will engage in exercises designed to increase rotary stability, while integrating movements that will aid in the efficacy of everyday activity. Rotary stability is integral to pain free movement and full range of motion of the arms. Make the commitment and stabilize it!

Cardio Craze with Ashley: Get ready to get H.I.I.T and cardio fit! This high-intensity interval training class involves 30second intervals of hard work followed by 10-second intervals of recovery. Using bodyweight and a mat, attendees can expect to engage in cardiovascular exercises and work to exhaustion or near exhaustion! What better way is there to start the weekend?

Balance & Strength with Shannon: Balance is just one way to determine fitness and mortality. Balance training is important to building stability throughout the kinetic chain and avoiding falls. Using light to heavy weights, participants can expect to engage in exercises designed to increase mobility and strength. A mat, pipe, and/or chair are also recommended.

Barre Body with Charissa: It’s baaa-ack! In sets of 8, participants will engage in 3 rounds of the same exercise, designed to strengthen and lengthen the body. Barre is balletinspired conditioning which involves low-impact, highintensity movements. It’s a total body experience not to miss!

Light to heavy weights are optional. A mat is suggested.

Total Body Strength with Ashley: Get H.I.I.T with Total Body Strength! High-intensity intervals of 45-seconds of work followed by 15-second intervals of recovery or rest will guide this workout! All upright, participants will utilize heavy weights to achieve muscle strength and target stubborn fat. Get strong and healthy-no shortcuts!

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.

Daily Merchant Vendors Returning The Daily Merchant Vending Program has returned and is currently scheduled to run thru October at Bldg. 31. One vendor will be scheduled to appear outside of the Bldg. 31 Cafeteria Tuesdays – Thursdays from 8am – 2pm. Various vendors will also be scheduled to appear at the Bldg. 10 Community Market on Tuesdays. Stop by and seeing a variety of jewelry, craft, body products and more. A schedule for the program will be posted on the R&W website.

Select R&W Fitness Operations Have Resumed We are excited to announce the NIH Recreation & Welfare Fitness and Wellness Program Fitness Centers have opened at Rockledge II and Building 53. Both facilities are now accessible 24/7 with a NIH badge once membership is purchased and processed. An email confirmation will be sent once the NIH badge has access. The facilities will be staffed by R&W Fitness Staff during daytime hours. Access to facilities will require Membership and available is for purchase online only with a special return to the workplace offer of ½ off the start-up fee thru August 31st. The Building 31 fitness center will reopen upon completion of the men’s and women’s locker room renovation project. Stay tuned for updates!

R&W Sale of the Month In August the R&W store in Bldg. 31 will have select NIH merchandise on sale up to 50% off. NIH shirts with the Maryland flag and baseball tees with ¾ sleeves and lounge pants are 25% off. See Fran, the store manager, for information on other discounted items.

Check Out Our Annual Amusement Park and Travel Destination Summer of Fun Guide Click the ad on Page 11.

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37th NIH Institute Relay On Your Mark, Get Set…Go! It’s time for the 37th NIH Institute Challenge Relay. Can your team defeat the two-time defending champs “Worktime’s Over”? The rules are the same…the Relay consists of teams of five runners each whom run a loop around Bldg. 1. All Institutes, Centers, Divisions, and Contractors are invited to enter as many teams as they wish. Each team must have men and women runners with at least two runners of the same sex (you can have a team of two females-three males or three females-two males). The race will be held on Wednesday, September 21 st in front of Bldg. 1, beginning at 11:30am. It’s time to start gathering your team together so you can pick your team name and of course, start training. Put on your thinking caps and think creatively about your team name. Examples from last year include: Laevis Alone, Struck by Whitening, The ChampIons, There is no eye in team, Ctrl Alt Elite, Not Fast Just Furious, Do you even formulate Bro?, CryoJenics and Flu Fighters. Take the next few weeks to gather for jogs around Bldg. 1 or join the fitness centers at Bldg. 53 or Rockledge for a run on the treadmill or elliptical machine. The relay is a great reason to set a new fitness goal while preparing for a fun event. However, the most important part of the race is to have fun and enjoy the company of your fellow NIHers. Remember, contractor teams are welcome as well as more than one team per Institute. Get your sneakers ready for some action. It’s going to be fun! Register your team for $20 for Heat 1 or Heat 2. We ask that each group leader also provide the name and contact info for one volunteer. Make sure to visit with event exhibitors including Contemporaries, the NIH Federal Credit Union and Southern Management. To volunteer or for more info contact David Browne.

R&W Annual Meeting August The R&W will hold its Annual Meeting Tuesday, August 9th via video conference. Learn more about the operations of the R&W and the Employee Services we provide to the NIH community, join the board if you desire and share your suggestions regarding what you’d like to see from the R&W in 2022-2023! Join us as we plan for another year! Look for more info on the R&W Listserv and R&W Board of Directors page.

Seeking New NIH R&W Board Members The NIH R&W is looking for new board members. Do you have an interest in helping your employee morale association grow?

Bring your thoughts and fresh ideas to board meetings and help the NIH R&W Association reach new levels. New members would be required to participate in bi-monthly meetings of up to one hour, provide ideas to improve the R&W, assist in growing the R&W’s presence throughout NIH and build R&W membership. Learn more about R&W online or contact David Browne for more info.

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.

Feds Feed Families and NIH Information Tables from the NIHFCU, NIH R&W and more.

August 9th – 10am – 1pm – Bldg. 10 South Lawn

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What’s Coming to the R&W Gift Shop in August Look for new t-shirts, hoodies, hats and more to arrive to the R&W Gift Shop in August. Additionally make sure to check with Fran, the R&W store manager, regarding our monthly sale.

Also don’t forget to check out the artwork in the store, all pieces are 35% off. The NIH R&W retail store in Bldg. 31 is open Tuesdays – Thursdays from 8am – 2pm.

Customers wishing to purchase items can do so online and choose to pick-up in store Tuesdays – Thursdays. If you’d like to pick-up at our Rockledge Fitness location please provide those details while completing your purchase.

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 $40.

NIH Community Market Tuesdays on the Bldg. 10 South Lawn See page 9.

NIH R&W Food Truck Program Join us Tuesdays – Thursday from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. Trucks at Bldg.

10 run thru October. Online pre-ordering is encouraged when applicable. Menus are available on the R&W website and reminders and updates will be sent via the R&W ListServ. The following trucks will 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.

Catalyst Hot Dog: Is bringing the Jersey Dog to NIH. Enjoy all-beef or vegan dogs with a variety of toppings.

The R&W Community Market is returning on April 12th! Join us Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10.

The market will take place weather permitting. Social distancing rules (6 feet of space, masks, etc) are to be observed.

The market will has the following participating vendors confirmed:

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.

On site:

Firehouse Subs: A variety of hot specialty subs

The Caramel Kettle: Handcrafted popcorn and sweet treats.

Specializing in kettle corn, specialty flavored popcorn, and seasonal treats for special occasions, gifts and every day.

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

Real Food Real Tasty (bi-weekly): Handcraft marinades and hot sauces providing the taste of home cooking without the effort. All of sauces are made in-season using local farm produce. Sourcing locally increases freshness and flavor, supports the local economy and reduces our carbon footprint.

Mardi Gras Tyme: Specializing in New Orleans style foods red beans, gumbo, jambalaya, fried turkeys and sno balls.

Serenity Grove Farm: A small, woman owned farm offering vegetables, berries, fruit and herbs Online: Chocolate Moonshine: A variety of fudge and over 40 flavors of Artisan Chocolate Bars. Low sugar, gluten-free, made with Belgian and French chocolates with natural and organic ingredients, including fresh fruits and roasted nuts.

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

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.

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

New Gourmet Delight: Offers a wide variety of panini-style sandwiches…with a twist PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

Pop-Up Poutine: Authentic Montreal poutine (fries, curds and vegetarian and gluten-free sauce), smoked meat sandwiches and sweet and savory pastries. Dishes crafted with high quality ingredients and providing a food experience like no other.

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

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

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 $40.

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. 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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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, va*cation 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!

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. If interested 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.

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, matt resses, 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.

Check Out Our Annual Amusement Park and Travel Destination Summer of Fun Guide Pages 12 – 36.

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, va*cation 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!

Tax Free Week on Clothing Items August 14th – 20th

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Attractions Discounts Across the US

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.

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!

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!

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%!

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 Top Gun: Maverick, Jurassic World Dominion, Elvis, Minions: The Rise of Gru, Thor: Love and Thunder, Nope, Bullet Train, DC League of Super Pets, and more. Save 20% 55%!

Are You Ready to Rock?

Catch Elton John, Kendrick Lamar, Rob Zombie, Bad Bunny, Red Hot Chili Peppers, Backstreet Boys and more in concert across the country. Need a laugh? Catch the Chris Rock, Steve Martin and Martin Short, Iliza Schlesinger and more in person.

Tickets are available to concerts worldwide, even if they’re sold out. Discounts vary!

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Sunday Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 5.

Monday

Yoga Strong – 6am

Tuesday

Upper Body Strength – 12pm

Stretch & Flow – 12:15pm

Cardio Tabata – 12pm

Chair Fit 12:15pm

Cardio Funk – 12pm

Core Focus – 12pm

Bodyweight Bend & Build – 12:15pm

HIIT 360 – 12pm

Tabata Palooza – 6am R&W Memberships – Buy at R&W stores or online for $9 a year.

Saturday

Lower Body Strength – 12pm

Core Centered – 6am

Yoga for Athletes – 6am

Tight & Tone 12:15pm

Friday

Band + Barbell HIIT – 6am

R&W Annual Meeting 12pm – 1pm See page 7.

Tabata Kick – 12:15pm

Tax Free Week Thru August 20th

Thursday

Food Trucks Tues. – Thurs.

Bldg. 10 @ 11am Total Compound Strength – 12:15pm

Strong & Stable – 6am

Wednesday

Muscle Focused Tabata – 12pm

Stretch + Roll – 6am

Upright Cardio – 12pm

Discount Purchasing Program with Purchasing Power See page 12.

Functional Fitness Focus: Rotary Stability – 6am Mobility Strength – 12:15pm

Total Body Tabata – 12pm

Dancercise – 12:15pm Schedule your appointment at the NIH Blood Bank 301-496-1048

Balance & Strength – 6am

Barre Body – 12:15pm

Total Body Strength – 12pm

Cardio Craze 12pm

Registration for 37th NIH Institute Relay Now Open.

Your Summer of Fun Begins on Page 13.

Purchase NIH clothing and more online or in store.