“Fitness for You August 2023
Virtual Fitness Descriptions: All levels are welcome!
Tabata Floor Sculpt with Charissa: This low-impact, highintensity strength class is for novice to consistent fitness enthusiasts alike! In intervals of 20 seconds of work followed by 10-second intervals of recovery, participants will choose from easy to moderate to difficult progressions of bodyweight exercises for a total body experience! Major and minor muscle groups will be explored. Don’t miss this fat-blasting, floorbased workout experience
Tabata with Ashley: Want a HIIT class for low energy days or for the workplace? Chair Tabata is here! Using a stationary chair and moderate to heavy hand weights, prepare to execute exercises in intervals of 20 seconds of hard work followed by 10 second intervals of rest or recovery. Major and minor muscle groups will be explored.
Stretch! with Charissa: Stretching should be practiced daily. Participants will engage in stretching the body for health of the muscles and joints and ease in performing daily activities. A fitness mat will be utilized.
Yoga Strong with Shannon: This is not a typical Yoga class! Light to heavy weights and a mat will be utilized in building strength, flexibility and balance by engaging in various Yoga poses using dumbbells. Alignment, focus and breath will guide this Hatha-based Yoga practice.
Banded Inner + Outer Thighs with Ashley: Get banded! Using loop bands and a fitness mat, participants will explore various exercises that are designed strengthen the hips, specifically the abductors and adductors. In intervals of 45 seconds of work followed by 15-second recovery intervals, the inner and outer thighs will be challenged with resistance bands, which increase workout intensity. The hips are integral to movement. Don’t miss this “hip day” workout!
Low-Impact Cardio with Ashley: Put your heart into it! Improve aerobic capacity with low-impact cardio! For intervals of 30 seconds of work followed by 10-second recovery intervals, participants will move through various exercises to increase the heart rate. At least three hours of cardiovascular exercise is suggested each week. Keep the heart healthy with cardio fitness! A mat will be utilized.
Barre on the Floor with Charissa: Who needs the “bar” when you’ve got “barre” ?! It’s the full body workout that keeps on giving! Strengthening and lengthening the body simultaneously, two rounds of eight repetitions of each exercise will be explored. Very light to light hand weights and a fitness mat will be utilized.
Compound Strength with Ashley: Switch up mundane strength training routines with compound lifting! Targeting multiple muscle groups at a time, this high-intensity, low impact workout is great from time-strapped and/or time conscious individuals. Moderate to heavy weights hand weights will be utilized to execute interval-based weightlifting repetitions of 45 seconds of work followed by 10-second recovery intervals.
Chair Stretch with Charissa: Because daily stretching is recommended, sitting should not limit one’s ability to stretch! Participants will engage in stretches that are designed to increase muscle and joint range of motion and overall efficacy in daily activities. It’s a soothing and rejuvenating experience not to miss! A stationary chair is recommended.
MHR! with Charissa MHR = Maximum Heart Rate (In-Person Only) RKL II Rm. 220-B: Using treadmills (or cardio machines) participants will engage in 15 minutes of high-intensity interval cardiovascular training. The class begins with a 7-minute warm-up and closes with an 8-minute cool down. Guided by the instructor, each individual will work at their own pace and commiserate with their own maximum heart rate. HIIIT intervals of hard work will be followed by short recovery periods. Lose stubborn weight with MHR.
Sunrise Stretch with Charissa: Ease into the weekend with stretching! Attendees will move through stretches that are designed to open the body, decompress the joints and lengthen the muscles! Improve muscle and joint range of motion by engaging in stretching regularly. A mat is suggested.
Standing Cardio with Ashley: It’s a low-impact, upright cardiovascular workout for all levels! In intervals of 30 seconds of work followed by 10-second intervals of recovery, participants will execute exercises that are designed to increase heart rate without jumping. Go into the weekend feeling energized!
HIIT Bands + Barbells with Shannon: High-intensity interval training helps to achieve fat oxidation at rest! HIIT involves performing intervals of hard work in short bursts followed by short recovery cycles. Moderate to heavy dumbbells, loop bands and a mat will be utilized to perform exercises in sets of 10 - 12 repetitions. Give HIIT!
Bodyweight Only with Charissa: Back by popular demand, this class is all about you! In repetitions of 16, attendees can expect to perform strength training exercises involving the major and minor muscle groups for a total body workout! Who needs machines with bodyweight? A mat is suggested.
Yoga with Shannon (In-Person Only) Bldg. 53: Synch the breath and asanas (poses) for a fully intentional Hatha class experience! This practice consists of Yoga asanas (poses) that are designed to increase flexibility, joint range of motion, and body awareness. Participants are encouraged to find proper alignment and consciousness in each pose. A Yoga mat is suggested.
Standing Core with Ashley: Achieve a strong core while standing! In intervals of 45 seconds of work followed by 15second intervals of recovery, participants will execute trunkstrengthening exercises for a total body workout experience! It’s a “core”-ageous class not to miss! No equipment needed.
Stretch on the Floor with Charissa: Experience a calm and release like never before! With heavy focus on breathing and correct alignment, participants will perform stretches for the major and minor muscle groups. A gentle flow coupled with holding each stretch for at least 15-seconds will guide the class. A fitness mat is suggested.
Fitness Descriptions Cont.:
Flow Stretch with Charissa (In-Person Only) RKL II
Rm. 220-B: Gently move through cadenced stretches with ease and fluidity! Using a fitness mat, participants will stretch the major and minor muscle groups for benefit of the total body. Stretching is recommended daily. Don’t miss this stretch session! A mat will be utilized.
Strong & Stable with Shannon: Using light to heavy weights and a mat, participants will perform strength exercises while focusing on postural form and alignment. Strength training is beneficial in increasing, maintaining, and/or preventing bone loss. Start the day with energy!
Cardio Tabata + Mobility with Ashely: Stay fit with cardiovascular exercise! Tabata is designed to achieve maximal health benefits in a minimal amount of time. 20second intervals of hard work followed by 10-second recovery intervals will guide the class. To increase mobility, prepare to remain upright for the entire workout!
Core-Centered with Shannon: Get a centered experience with core focus! This class involves strengthening the core (back, abdominal, hips, and glutes), for health of the total body! Moderate to heavy weights and a mat will be utilized. Get core-ageous and strong!
Kickboxing 101 with Charissa: Tap into the fighter within! Participants will learn how to properly execute basic kickboxing hits and kicks for a total body workout! Sequenced combinations that challenge novice to experienced fighters will be explored. Let’s kick it!
Yoga Strength with Shannon (In-Person Only) Bldg. 53: Join this fusion practice of Yoga and strength training! The 30-minute class will involve Yoga asanas (poses)-designed to increase flexibility and strength. Hatha-based, prepare to focus on transitions and poses guided by breathing and mind-body connection. Open the week with awareness and intention! A Yoga mat is suggested.
Balance Sculpt with Ashley: Get balanced! Balance is a key component of physical activity readiness and health. Participants can expect to execute varying exercises that strengthen the muscles and joints and aid in achieving good balance. Intervals of 45 seconds of work followed by 15 second recovery intervals will be explored. Moderate to heavy weights and a mat will be utilized.
Fundamental Stretch with Charissa: Get back to the basics of stretching! Some stretching programs have spiritual origin or are connected to religion that cannot be practiced by everyone. Simply a stretch class, participants will move into stretches that aid in keeping muscles and joints healthy and limber! A mat is suggested.
Cycle Missions with Charissa (In-Person Only) RKL II
Rm. 220-B: Loads of fun…lots of sweat! Designed to illicit record-breaking results, this class is all about meeting or exceeding the mission! Attendees will be given challenges and must attempt to complete them to achieve maximal fitness benefits! Don’t miss it!
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 also benefits the general population. A mat and yoga blocks are suggested.
Bands + Abs + Glutes with Ashley: Two of the most popular muscle groups that inspire fitness crazes are the abdominals and gluteals! Using a mat and loop bands, attendees will engage in intervals of 45 seconds of work followed by 15second recovery intervals. Both part of the core, the abdominal and gluteal muscles are integral to movement and overall health. Go into the weekend feeling energized!
Functional Fitness| Focus: Upper Body with Shannon: Difficulty or pain in performing daily activities? Try Functional Fitness! Functional fitness involves the ability to execute daily activities with ease. Utilizing light to heavy weights, participants will learn exercises designed to increase upper body strength. Get upper body fit!
Footwork Fitness with Charissa: Dance styles like salsa, jazz, tap and swing inspire this easy to moderate class experience! In counts of 8, participants can expect to learn dance combinations in building block patterns, to aid in brain health and relieving stress. It’s a low-impact cardiovascular workout for all levels! Don’t miss it!
Strength & Stability with Shannon (In-Person Only) Bldg. 53: Take 30 minutes to get strong and stable! Participants will engage in strength training and learn proper posture and how to move in space. Do the bones and body good!
Gliding with Ashley: Let’s glide! Attendees will use gliding discs or paper plates to increase heart capacity for cardiovascular health. Intervals of 30 seconds of work followed by 10-second intervals of recovery will be explored. It’s a fun approach to achieving physical fitness!
Towel Stretch with Charissa: Feeling tight? Moody? Stressed? Towel Stretch is for you! Using a hand towel, bath towel or towel-like prop, participants will engage in stretches that aid in reducing and or diminishing muscle and/or joint compression, increase flexibility and help achieve traction for ease of daily activities. Proper breathing and alignment will guide class experience. Get stretched!
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.
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Bldg. 31 Fitness Center
Re-Opening in August
R&W NIH Fitness Program is pleased to announce that Bldg. 31 Fitness Center will reopen Monday, August 14th
Reopening Membership Specials: Join August 14th –September 30th, waive $40 Start-up (all membership options) +1 month (6 month and Annual memberships only)
Since the Bldg. 31 Fitness Center has been shut down for such a long period of time, we are requiring all previous members whose memberships were suspended because of the pandemic to fill out a new application and contract in order to have current information on file. Contact Sherrell Freeman and she will assist you with reactivating any memberships and reestablishing access suspended in Bldg. 31 Fitness Center. Please note you will need to reapply for a new membership. If you are a current member utilizing Bldg. 53 or Rockledge Fitness Center and would like access to Bldg. 31 Fitness Center contact Sherrell Freeman for access.
For anyone interested in becoming a new member of the Bldg. 31 Fitness Center, please visit the R&W website for information on membership fee options, application, and link to make payment. Once payment is received and the completed forms are provided and access to the facility is granted, you will receive an email confirming your membership is complete and you have access to the facility Membership is required to access all R&W Fitness Facilities 24/7 with a NIH badge.
NIH Powerlifting Club Lift-A-Thon August 11th – Bldg. 53
On August 11th, the NIH Powerlifting Club is hosting a Lifting Competition for charity at Bldg. 53 from 2pm – 5pm! You can choose to make a flat pledge and/or sponsor a lifter from our LIFTER PROFILES with a donation by the pound! 100% of pledges go towards the NIH Recreation and Wellness FEDS FEED FAMILIES fund! Click on the Sponsor Sheet for details on how to pledge as little as 1 cent per pound.
Summer Interns
Don’t Forget Your NIH Swag
Take a part of NIH with when you go. Remember your time at NIH with shirts, hats, mugs, lanyards and more purchased at the R&W store Shop for yourself or loved ones back home. Don’t want to pack it and take with you? Shop online and we’ll mail it to you. The NIH R&W retail store in Bldg. 31 is open Tuesdays – Thursdays from 8am – 2pm.
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 301-496-1048 to donate blood at main campus and 301-4964321 to donate platelets or double red cells in Rockville.
The Institute Relay Returns to Bldg. 1 September 14th!
On Your Mark, Get Set…Go! It’s time for the 38th NIH Institute Challenge Relay. Can your team defeat the two-time defending champs “The PCR: Postbac Chain Relay”? 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 a variety of gender representation. The race will be held on Thursday, September 14th in front of Bldg. 1, The registration table will open by 11am and Heat 1 will start at 11:45am. 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: Run From Obesity; Killa-Hertz; DIScard, DISmember, and DIStroy the competition; Heart, Lung, Blood, Sweat and Tears; The LymphNerds; The OrthoPEDS; The Power BRAINgers; 2 Fast 2 Cure-ious; I cannot tell A-fib and fittingly our last place team “Worst Pace Scenario”. Take the next few weeks to gather for jogs around Bldg. 1 or join the fitness centers at Bldg. 31 or Rockledge for a run on the treadmill or elliptical machine or Bldg. 53 to focus on weight training. 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!
We ask that each group leader also provide the name and contact info for one volunteer. To volunteer or for more info contact David Browne. Registration open thru September 1st –$25 – Heat 1 or Heat 2 Late registration September 1st –September 11th – $30.
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. If interested contact Rich Buckland at 304582-3113
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.
End Your Summer at Theme Parks and Attractions Across the US.
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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 9th. Online pre-ordering is encouraged when applicable. Menus available on the R&W website. Look for the following trucks 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.
Auntie Anne’s Pretzels: Fresh, hot, golden-brown pretzels, pretzel dogs and lemonades.
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
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
Everything Legendary: Making the world a healthier place by producing delicious plant-based products
Mardi Gras Tyme: Specializing in New Orleans style foodsred beans, gumbo, jambalaya, fried turkeys and sno balls.
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.
The Plating Grace & Grub: Serving amazing international comfort food with a meaningful mission and message
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
Trippy Tacos: Specializes in fresh corn tortillas. Tacos, burritos, quesadillas, tortas, nachos
The R&W Community Market returns on April 11th! Join us Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10. The market will take place weather permitting. Current safety and health guidelines are to be observed. The market will have the following participating vendors confirmed:
Nothing Bundt Cake (Bethesda): Choose from a variety of delicious Bundt flavors made from the finest ingredients and crowned with our signature cream cheese frosting.
Capitol Bee Care: Founded on the idea that preserving the honeybee and other pollinators is key human survival on the planet. Everything we do is research based. Capitol Bee CARE is dedicated to identifying, isolating, and propagating characteristics that make our honey bees especially well suited to thrive, overwinter and produce in a climate impacted by global warming and in the face of the pests and diseases that contribute to colony collapse disorder.
Stone Hearth Bakery: Choose from a variety of fresh baked breads, scones and more.
Twin Springs Fruit Farm - Twin Springs Fruit Farm produces a variety of tree fruits, berries, field crops, and greenhouse crops on 95 acres. Twin Springs makes an effort to employ sustainable and environmentally conscious practices, including 1pm and the use of organic fertilizers. Twin Springs Fruit Farm offers “Grab & Go” boxes. Purchase online days before the market and pick-up on Tuesday. *Ordering will be available for NIH from Wednesday at 5:30pm through Saturday at 1pm
Extraordinary Apartment Homes That Inspire and Invigorate at Every Step
Discover The Barrett, the long-anticipated luxury apartment residences just moments from downtown Bethesda. Now leasing studio to three-bedroom apartment homes with furnished and short-term leasing options. Beautifully unexpected, boldly detailed, The Barrett at Chevy Chase Lake brings a sense of exquisite departure to every moment. Here, design, amenity, and community collide, transforming the classic charm of Chevy Chase into glamorous expression of connection, style, and exceptional escape. With stunning details and the ability to choose between two unit-finish palettes, here, your style becomes a lifestyle.
Visit our website at www.govemployee.com
Avoiding the Most Common TSP Mistakes
Turning Point Financial will be offering a free, educational, virtual, master class webinar from 12pm – 1pm on Wednesday, September 20th. You will learn about the following:
1. The importance of diversification and what it means.
2. Coordinating your TSP strategy with your IRAs and other investment accounts.
3. Understanding withdrawal options upon retirement, including the advantages of a rollover.
4. Our thoughts on the Mutual Fund Window, and all the new investment options added last year.
5. How to align your goals and values with your investments.
NIH Research Festival Returns September 18th – 22nd
The NIH Research Festival returns to Bldg. 10 from Monday, September 18th – Friday, September 22nd. On Monday the NIH Resources Information Fair will take place in the South Lobby from 10am – 4pm and the 7th Annual Animal Care and Use (ACRE) Tribute ceremony will take place on the South Lawn from 2:30pm – 3:30pm. On Tuesday the Green Labs Fair will take place in the South Lobby 10am – 4pm. On Wednesday and Thursday up to 80 different scientific vendors will be on the FAES Terrace and in the South Lobby from 10am – 2pm and a variety will also host informational workshops. Food trucks will also be in Lot 10H selling lunches every day and the NIH Community will take place on the South Lawn on Tuesday. For a complete list of events including other workshops, lectures and poster sessions, visit the Research Festival website
2023 R&W Financial Webinar Schedule
• November 2nd – Market Commentary by RetFed/Capital Financial Planners
• December 6th - Being Proactive in Your Tax-Planning...
Never Reactive by RetFed/Capital Financial Planners
Discount Purchasing Program with Purchasing Power
See page 9.
Low-Impact Cardio – 6am
Barre on the Floor - 12:15pm
Compound Strength – 12pm
Banded Inner + Outer Thighs –12pm
Personal Training offered by NIH R&W Fitness & Wellbeing Program!
HIIT Bands + Barbells – 6am
Bodyweight Only – 12:15pm
Yoga – 1pm (Bldg. 53) Standing Core12pm
Chair Strength12:15pm
MHR = Maximum Heart Rate – 1pm (Rockledge)
Stretch on the Floor – 12:15pm
Flow Stretch –1pm (Rockledge)
Sunrise Stretch –6am
Standing Cardio –12pm
Strong & Stable –6am
Cardio Tabata + Mobility – 12pm
Schedule your appointment at the NIH Blood Bank 301-496-1048
Core Centered –6am
Boxing 10112:15pm
Fundamental Stretch – 12:15pm
Yoga for Athletes – 6am
Yoga Strength –1pm (Bldg. 53)
Balance Sculpt –12pm
Cycle Missions –1pm (Rockledge)
Band + Abs + Glutes – 12pm
Functional Fitness – Focus: Upper Body – 6am
Footwork Fitness – 12:15pm
Strength & Stability – 1pm (Bldg. 53) Gliding – 12pm
Towel Stretch –12:15pm
38th NIH Institute Relay
September 14th
Bldg. 1
Register Today
NIH Fall Research Festival
Sept. 18th – 22nd. Details on page 9.
Visit our website at www.govemployee.com Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Community Market
Hat/Tee Combos Just Arrived at R&W! Food Trucks Mon - Fri Bldg. 10 Lot 10H 11am – 2pm See pages 6 & 7.
Tuesdays Bldg. 10 S. Lawn 10am – 2pm Tabata Floor Sculpt – 12:15pm Chair Tabata –12pm Stretch! - 12:15pm Yoga Strong – 6am
