December 2023 NIH R&W Newsletter

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Date 12/1 12/1 12/4 12/5 12/6 12/7 12/7

Day Friday Friday Monday Tuesday Wednesday Thursday Thursday

Time 6am – 6:30am 12pm – 12:30pm 6am – 6:30am 12:15pm – 12:45pm 12pm - 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm

Trainer Shannon Ashley Shannon Charissa Ashley Charissa Charissa

6am – 6:30am 12pm – 12:30pm

Program Yoga Relax Mobility + Muscle-Focused Tabata HIIT + Stretch Ab Attack HIIT Gliding Power Stretch Flow Cycling Circuit In-Person Only (RKL II Rm. 220-B) Functional Fitness – Focus: Hand Alignment Cardio Tabata Swiss Ball Strong Barre + Pilates Yoga Strong In-Person Only (Building 53) Obliques Only Recovery Stretch Easy Stretch In-Person Only (RKL II Rm. 220-B) Holiday HIIT Balance Sculpt

12/8

Friday

6am – 6:30am

12/8 12/11 12/12 12/12

Friday Monday Tuesday Tuesday

12pm – 12:30pm 6am – 6:30am 12:15pm – 12:45pm 1pm – 1:30pm

12/13 12/14 12/14

Wednesday Thursday Thursday

12pm – 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm

12/15 12/15

Friday Friday

12/18 12/19

Monday Tuesday

6am – 6:30am 12:15pm – 12:45pm

Strong & Stable Stocking Stuffer Core on the Floor

Shannon Charissa

12/19

Tuesday

1pm – 1:30pm

Shannon

12/20 12/21 12/21

Wednesday Thursday Thursday

12pm – 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm

12/22 12/22 12/26 12/27 12/28 12/29 12/29

Friday Friday Tuesday Wednesday Thursday Friday Friday

6am – 6:30am 12pm – 12:30pm 12:15pm – 12:45pm 12pm - 12:30pm 12:15pm – 12:45pm 6am – 6:30am 12pm – 12:30pm

Yoga for Fitness Enthusiast In-Person Only (Building 53) Banded: Inner + Outer Thighs Chair Stretch + Meditate HIIT Treadmill Training In-Person Only (RKL II Rm. 220-B) Loaded Yoga Total Body Tabata Post-Pandemonium Pilates Cardio Tabata Chair Towel Stretch Yoga Holiday Detox Total Body Strength

Shannon Ashley Shannon Charissa Shannon Ashley Charissa Charissa Shannon Ashley

Ashley Charissa Charissa Shannon Ashley Charissa Ashley Charissa Shannon Ashley

““Fitness for You” December 2023 Virtual & In-Person Fitness Descriptions: All levels are welcome!

Friday, December 1st Yoga Relax with Shannon: Recover from the stress and duress of the holidays with this calming Hatha practice! Using a Yoga block and Yoga mat, explore various asanas (poses) focusing on opening the body.

Mobility + Muscle-Focused Tabata with Ashley: Take it up a notch with Tabata! For intervals of 20 seconds of work followed by 10-second intervals of recovery, participants will engage in strength exercises while remaining upright. Tabata involves executing high-intensity exercises for a short amount of time for maximum fitness benefits. Using moderate to heavy hand weights, prepare for high caloric and fat burn just in time for the holidays!

Monday, December 4th HIIT + Stretch with Shannon: It’s the ultimate combo! A fusion of high-intensity interval training and stretching, participants can expect to utilize light weights to perform strength exercises in intervals of 30 seconds of work followed by 10-second recovery periods. Great for muscle and bone health! A mat is suggested. Commit and get HIIT fit!

Tuesday, December 5th Abs Attack with Charissa: Strengthen the abdominals in support of the spine! Participants will move through exercises designed to enhance the health of the transverse and rectus abdominis and the internal and external obliques. It’s an ab class not to miss! A mat and a moderate weight will be used.

Wednesday, December 6th HIIT Gliding with Ashley: Just glide HIIT! Using paper plates or gliding discs, participants will perform varying exercises at high intensity for short periods of hard work followed by a brief recovery cycle. 30-second intervals will be explored with 10-second rest intervals. Get glide fit! A mat is suggested.

Thursday, December 7th Power Stretch Flow with Charissa: Take stretch sessions to new heights with dynamic movements! Stretching increases blood flow throughout the body while relieving tight joints and shortened muscles. Participants can expect to move fluidly while incorporating breath control. A fitness mat is suggested.

Cycling Circuit with Charissa (In-person only) RKL II Rm. 220-B: In intervals of 20 seconds, 30 seconds and 60 seconds, cyclists will engage in repeated intervals that are sure to challenge seasoned and novice riders alike! Various terrains will be explored. Don’t miss this revolutionary ride!

Friday, December 8th Functional Fitness| Focus: Hand Alignment with Shannon: Got hands? This class involves strength training to safely execute activities for everyday movement. For this class, participants will focus on recognizing the proper position of hands in space during functional motion and the importance of abdominal activation in protecting the spine. Light to medium weights are suggested.

Cardio Tabata with Ashley: This low-impact, high intensity cardiovascular workout is designed for all fitness levels! In intervals of 20 seconds of hard work followed by 10-second recovery cycles, attendees can expect to execute exercises that increase the heart rate and enhance aerobic capacity. Get a boost! Go into the weekend feeling energized!

Monday, December 11th Swiss Ball Strong with Shannon: Utilize a stability ball for an exciting anti-gravity workout! Designed to challenge beginner to advanced participants, the Swiss ball will activate the major muscle groups for a total body class experience!

Light to heavy weights and a mat suggested.

Tuesday, December 12th Barre + Pilates with Charissa: Transform the body with Pilates and Barre! Throughout this class, participants can expect to perform low-impact, high-intensity exercises in repetitions of 16. Barre is inspired by ballet conditioning, while Pilates originated from circus, swimming, dancing, and performance experiences of Joseph Pilates. Participants will need a set of light weights and a mat to join. See what all the chatter is about! Get the Barre/Pilates body!

Yoga Strength with Shannon (In-person only) Bldg. 53: It’s a fusion of Yoga and strength training! Yoga Strength is nontraditional, Hatha-based practice, designed to increase flexibility and ease in performing daily activities. Participants will focus on transitions and poses guided by breathing and mind-body connection. Open the week with awareness and intention! A Yoga mat is suggested.

Wednesday, December 13th Obliques Only with Ashley: Strengthen the obliques! Using a moderate to heavy weight and a mat, participants will perform abdominal exercises in intervals of 45 seconds of work followed by 15-second recovery cycles. It’s a side body workout not to miss!

Thursday, December 14th Recovery Stretch with Charissa: Unwind from the work week with rejuvenating stretches! Participants will engage in stretches designed to open the shoulders, hips and decompress the spine, for a total body experience! A mat is suggested.

Easy Stretch with Charissa (In-person only) RKL II Rm. 220-B: Stretching is suggested daily and is important for fluidity in daily activities. Guided by breath, participants will perform stretches that open and lengthen common “problem” areas for desk dwellers and seat seekers! Mats provided.

Friday, December 15th Holiday HIIT with Shannon: For intervals of 30 seconds of work, followed by 15-second recovery cycles, participants will perform high-intensity strength-training exercises designed to illicit fat burning. High-intensity interval training is optimal for the busy professional. Oxidize over-indulgences! A moderate to heavy weight will be utilized. A mat is optional.

Balance Sculpt with Ashley: Be balanced! Remaining upright, participants can expect to perform exercises while balancing for intervals of 45 seconds of work followed by 15second recovery breaks. By increasing mobility, attendees are less likely to fall and more apt to functionally move with ease.

Moderate to heavy hand weights will be utilized.

Class Descriptions Cont…

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Monday, December 18 Strong & Stable Stocking Stuffer with Shannon: Pull out all the stops! Prepare to use bodyweight for an empowering workout experience! Participants will engage in exercises that aid in bone health and daily functional movement. Oxidize fat and fluff with strengthening and stuff! Light to heavy weights (which serve as “stuffing”) will be utilized. A mat is optional.

Tuesday, December 26th Post-Pandemonium Pilates with Charissa: It’s a fusion of strength and stretching! The discipline embraced by celebrities and dancers, Pilates is the ideal workout for low-impact, highintensity seeking fitness enthusiasts! Participants can expect to flow through various exercises designed to strengthen the body from the inside out, using controlled breathing and centering. A set of light weights and a mat will be utilized.

Tuesday, December 19th Core on the Floor with Charissa: Explore various core exercises during this class experience! The core is essentially the trunk and is integral in daily functional movement. By joining this ‘core-ageous’ workout, participants gain health benefits to include strengthening the center. 1 moderate weight and a mat is suggested to participate.

Wednesday, December 27th Cardio Tabata with Ashley: Get busy, get jiggy! This cardio workout is designed for the busy professional! In intervals of 20 seconds of hard work followed by 10-second recovery intervals, participants will execute cardiovascular exercises that are sure to increase the heart rate and aerobic health!

Bodyweight and a mat are all that’s needed!

Yoga for Fitness Enthusiasts with Shannon (In-person only) Bldg. 53: Gear up for a total body Yoga practice! Asanas (poses) that increase stability, flexibility, and improve joint range of motion for the major and minor muscle groups will be performed. As participants engage in class, the instructor will coach participants on spatial awareness and controlled breathing. A Yoga mat is suggested.

Thursday, December 28th Chair Towel Stretch with Charissa: Back by popular demand! Grab an arm length towel and a stationary chair and let’s stretch! During this class participants can expect a total body stretch experience! Stretching is beneficial in lengthening shortened muscles and achy joints. Close the year feeling calm and rejuvenated!

Wednesday, December 20th Banded: Inner + Outer Thighs with Ashley: Got resistance?

Loop bands are beneficial in creating resistance for stronger bones and muscles! In intervals of 45 seconds of work followed by 15-second recovery intervals, participants will perform abduction, adduction, flexion and extension for health of the hips…and heart! A mat and light to strong fitness bands will be utilized.

Friday, December 29th Yoga Holiday Detox with Shannon: Matriculate into the new year with ease by relieving muscle and joint tightness. Prepare to open commonly restricted areas like the hips, heart and shoulders, and soothe shortened hamstrings, a compressed spine, and tired feet. Don’t take stress into the new year! No Yoga experience necessary. A Yoga mat is suggested.

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Thursday, December 21st Chair Stretch + Meditate with Charissa: Take 20 minutes of the day to stretch and allot 10 minutes to meditate! A gentle chair flow will precede guided meditation during the class experience. Stretching is encouraged daily…stretch to feel your best! A stationary chair is recommended.

HIIT Treadmill Training with Charissa (In-person only) RKL II Rm. 220-B: Get a head start on fitness goals before the new year! This class will guide novice to seasoned fitness enthusiasts through a calorie-cutting cardiovascular challenge!

Attendees will explore aerobic and anaerobic thresholds.

Walking, running, or jogging will be advised based on exercise history. Give metabolism a boost!

Friday, December 22nd Loaded Yoga with Shannon: Increase Yoga intensity by adding free weights! Designed to challenge and strengthen new and seasoned Yogis alike, prepare to fuse stretching and strengthening for an exhilarating fitness experience! Breath control and mind-body awareness will be practiced. A Yoga mat is suggested.

Total Body Tabata with Ashley: Don’t fret, just say yes…to Tabata! A few of the health benefits of Tabata training include better blood pressure, increased metabolic response, enhanced aerobic and anaerobic capacity and fat oxidation at rest.

Commit to 20-second intervals of hard work followed by 10second recovery intervals. Moderate to heavy weights used.

Total Body Strength with Ashley: It’s the final class of the year! In intervals of 45 seconds of work followed by 15second recovery intervals, attendees will perform strength exercises for the health of the major and minor muscle groups.

Strength training is suggested for adults at least 3 times a week. Finish the year strong! Moderate to heavy hand weights are needed to participate.

Staying Active Holiday Series

This three-part series to support staff movement during the holiday season, in collaboration with the NIH Health and Wellness Council, continues in with the following: •

Holiday Hustle: Warm up Your Core! with Shannon o Thursday, December 14th at 12pm o Learn to use your core to protect your spine during daily activity. These moves are sure to get your heart rate up and get your core burning.

•

Post-Holiday Hustle: Strengthen & Align the Spine with Shannon o Wednesday, January 10th at 12pm o More details forthcoming

For this series, look for updates on the Fitness & Well-Being Page.

R&W Holiday Bazaar

The R&W will host its annual Holiday Bazaar on Wednesday, December 6th and Thursday, December 7th from 10am - 2pm in Bldg. 10 on the FAES Terrace. The Bazaar will offer a mixture of some of your favorite vendors and new vendors for this two-day event, with some vendors offering special show pricing. This is a great opportunity to get some of your holiday shopping done. Vendors appearing will include AP Accents, Pixie Dust Dreams, CcontrerasDesigns, Euforia Jewelry, Puppylicious Gourmet, Qwsnaturals, My Buddy's Nuts, Heart2Fire, Sparkling Ideas, Tibet Sky Emporium, D’s Exquisite Finds, The E Globe, Rozzie Jewelry, Down 2 Earth Pottery Bfabric Art, RareGlo, Silver Quill Studio, Beyond The Glitter, Because Science, the NIH R&W and more as well as an information table for the NIH Blood Bank…tis the season to GIVE afterall. Wear your favorite ugly holiday sweater and get in the festive spirit while you shop as you listen to holiday music played by DJ Claus and take pictures at the “Elfie Booth.”

Non-Sleep Deep Rest Series

Wrap up 2023 with a boost to your body’s relaxation response.

The second part of this series, Strategies to Promote Quality Sleep & Why Winter is Ripe for Strengthening Sleep Habits, will take place from 12pm – 12:45pm on Monday, Dec. 11th (Meeting ID: 161 507 0875 and passcode: 354915). This series is hosted by Leslie Pont, MA, NBC-HWC, CHES, Program Manager for NIH Health, Fitness & Well-being, with special guest Allison Rose, MS, MPH from the National Center for Weight and Wellness. This session will offer Q&A with research and discussion followed by a 20-minute relaxation practice. Non-sleep deep rest (NSDR) is a method of deep relaxation. It was developed by Dr. Andrew Huberman, a neuroscientist and professor at Stanford University School of Medicine. In the form of guided meditation, NSDR combines mindful breathing and body scanning to bring you into an aware, yet relaxed state.

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.

NIH R&W Winter Community Market Tuesdays in the Bldg. 10 South Lobby

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

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

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. *Please note there will be no market December 26th and January 2nd.

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.

Tickets Make the Perfect Stocking Stuffer!

See a sample of ticket ideas on pages 10 & 11!

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2023 NIH Combined Federal Campaign Give Happy

This year, the National Institute on Nursing Research (NINR) will lead the 2023 NIH Combined Federal Campaign (CFC) under the leadership of NINR Director, Dr. Shannon Zenk.

The CFC is the federal government’s largest workplace giving campaign, and an opportunity to support one or more of the 5,000 participating charities. The campaign began on September 1st and ends on January 15, 2024.

The National CFC theme is “Give Happy” which highlights the power of giving together and how that brings happiness to people and communities in need. The CFC will be a virtual campaign again this year and will provide several opportunities to learn more about the CFC and to stay connected with NIH CFC activities.

The goal for the NIH community this year is to exceed $1.2M and support the extraordinary work that charities continue to do in our local communities and abroad.

For more info about CFC, please contact Debra Gale, NIH CFC Program Manager or visit the NIH CFC website.

Combined Federal Campaign (CFC)

NIH is one of the leading CFC contributors in the area, but we still need your help. We can’t meet our goal without you!

Any amount you can give helps those in need! Federal employees are encouraged to designate their contributions to as many as five charitable CFC organizations. Support the NIH Charities!

Special Love/Camp Fantastic #49642 Special Love provides a strong, nurturing environment for children with cancer and their families through its free camps and getaway weekends, emergency financial assistance, and educational scholarships for young adults who have beaten cancer and now want to move on with their lives. Camp Fantastic, our cornerstone program for 7-17 year-old cancer patients, is considered a protocol within the National Cancer Institute (NCI) and has made Special Love a recognized National Institutes of Health (NIH) charity. Since our inception in 1983, children have come to Special Love from the Washington metropolitan area and from all across the country thanks to our partnership with the NIH and other area hospitals. Each year, Special Love serves hundreds of children, teens, and young adults ages birth to 30 years old and their families.

The Children’s Inn #10324 The Children’s Inn’s mission is to provide a free place like home to children and young adult NIH patients from across the United States and the world while they participate in lifechanging clinical research studies at the National Institutes of Health’s Clinical Center. Everything we do strives to reduce the burden of illness on families, make childhood possible and help advance NIH clinical research. Contact The Inn if you would like someone to speak to your employees.

Friends of Patients at the NIH #85994 The Friends at NIH touch patients’ and their families’ lives in three ways: Shelter near the NIH during treatment and help keeping up with housing costs at home; Support systems including family and caregiver travel costs back and forth to the NIH; Quality of life to take some of the stresses off, like a meal when they arrive on Sunday to start a week of difficult treatments; We are champions of NIH patients, helping to cover their essential needs so they can focus on recovery, healing and their unique role in health discoveries. These breakthroughs provide Hope for you and your family–and all future generations.

The Foundation for the NIH #29165 Donors of the Foundation for the National Institutes of Health (FNIH) help advance breakthrough biomedical discoveries and improve the quality of people’s lives in support of NIH’s mission.

As a 501(c)(3) charity chartered by Congress, the FNIH convenes scientific leaders, individuals, not-for-profits and corporations around biomedical research goals—all in an effort to respond to the most urgent priorities in human health, domestically and globally. By leveraging the vast resources of NIH with research expertise, equipment, infrastructure and funding from the private sector, the FNIH builds and manages public-private partnerships across the biological spectrum of diseases and disorders. The FNIH also supports the next generation of scientists by funding educational and training programs at NIH and raises funds for the Edmond J. Safra Family Lodge, which provides free lodging to patients and their families. The FNIH has demonstrated strong financial health and a commitment to accountability and transparency, earning Charity Navigator’s “Exceeds or Meets Industry Standards” rating for 17 years. Visit FNIH for more info.

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NIH R&W Food Truck Program Has Concluded

• January 17th – The Financial Secrets to Success in 2024

by Turning Point Financial • February 14th – Our 5 Financial Pitfalls to Avoid in 2024 by Turning Point Financial • February 21st – Retire with Confidence: Tips to Maximize Your Income and Reduce Tax by RetFed • March 20th – Understanding Social Security and Medicare by Turning Point Financial • April 9th – Long-Term Care Planning – What to Know, When and How to Do It by Turning Point Financial • April 17th – Navigating Long Term Care Insurance: Your Comprehensive Guide by RetFed • June 25th – Social Security and Medicare: Maximizing Benefits, Minimizing Pitfalls by RetFed • August 7th – TSP Deep Dive: Navigating Contributions, Allocations and Market Trends by RetFed • September 11th – Avoiding the Most Common TSP Mistakes by Turning Point Financial • October 22nd – Making Your Money Last: Budgeting and Spending Strategies in Retirement by RetFed • August 7th – TSP Deep Dive: Navigating Contributions, Allocations and Market Trends by RetFed • December 12th – Strategic Tax Planning: Navigating Your Financial Future by RetFed

The 2023 Food Truck Program concluded on December 1st.

The R&W would like to thank everyone who partook in the program this year. A HUGE thank you to the Division of Amenities and Transportation Services, DOHS and the NIH Fire Marshal for their support of the program. We look forward to bringing the trucks back in Spring of 2024. Updates on the food truck program will be made on the R&W website.

The 2022 Food Truck Program came to an end November 10th.

The R&W would like to thank everyone who partook in the program this year. A HUGE thank you to the Division of Amenities and Transportation Services, DOHS and the NIH Fire Marshal for their support of the program. We look forward to bringing the trucks back in Spring of 2023.

Order Business Cards Through December 31, 2023.

AAA Color Card will be closing its business.

We thank Sally Wright and AAA Color Card for services for over 45 years.

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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 Killers of the Flower Moon, Five Nights at Freddy’s, The Marvels, The Hunger Games: The Ballad of Songbirds and Snakes, Trolls Band Together, Napoleon, Wonka, Aquaman and the Lost Kingdom, Ferrari, The Color Purple and more. Save 20% - 55%!

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

Skiing and Snowboarding

Are You Ready to Rock?

Catch Blink 182, Bruce Springsteen, Arctic Monkeys, Ed Sheeran, Luke Combs and more in concert across the country.

Need a laugh? Catch the Trevor Noah, Steve Martin and Martin Short, Jim Gaffigan, Jerry Seinfeld and more in person.

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

The weather is getting colder and winter will soon be here which means the slopes will soon have fresh powder perfect for skiing and snowboarding. TicketsAtWork has tickets to a variety of ski resorts across the US and Ikon Passes valid at over 50 unique destinations worldwide. Save up to 30%!

Locations/offers subject to change.

Holiday Happenings

Holiday Happenings

A Very Furry Christmas at Sesame Place, taking place thru January 7th, is a festive, family-friendly celebration with everyone’s favorite Sesame Street friends. The park transforms into a Christmas wonderland with millions of twinkling lights, whirling rides, and festive decorations. Sing and dance at special Christmas shows and a spectacular music and light show at the 30-foot 1-2-3 Christmas Tree. Don’t miss the fantastic Sesame Street Christmas Parade with festive floats decorated for the celebration and a show-stopping performance that will have everyone merry and having lots of holiday fun. Enjoy savory Christmas menus, shop for holiday gifts, visit Santa in his Furry Workshop, and get one-of-a-kind photos with everyone’s furry friends dressed in their holiday best! Save up to 60%!

Merry, Bright & Hersheypark Happy® We've decked the halls with more than 5 million lights for the most merry event of the year, Hersheypark Christmas Candylane® event! Enjoy your favorite rides and coasters, a visit with Santa, festive Hershey Character experiences, and more. Holiday Rides & Coasters Oh what fun it is to ride! Enjoy holiday thrills on select rides and coasters. More Lights Than Ever More than 5 million twinkling lights deck the halls of Hersheypark® in celebration of the season! Get in the holiday spirit with our guests' favorite show, NOEL, featuring more than 250,000 lights dancing to classic holiday tunes. Then, stop by the Kissmas Tree display, see our iconic Kisses Fountain decked out in its holiday best, take a festive photo with your favorite Hershey Characters, and more. Santa & His Reindeer Did you know Santa and all 9 of his reindeer make a special stop at Hersheypark Christmas Candylane® event each year? Plus, enjoy an up-close look at your favorite reindeer, including Rudolph, at Santa's Reindeer Stables and visit Santa before he makes his way back to the North Pole. Hershey's Chocolatetown® Enjoy rides on our biggest coaster ever, Candymonium®, delicious eats at our 3 dining experiences including The Chocolatier℠ Restaurant Bar + Patio, sweet souvenirs from our retail shops, selfies in front of the iconic Kisses℠ Fountain, and more! The Boardwalk will be decked with a festive trail of more than a dozen trees that share the stories of The Sweetest Place On Earth®. Save up to 30%!

The World’s Most Beautiful Theme Park is transformed with over ten million twinkling lights, one of the largest light displays in North America on select dates thru January 7th. Be immersed in this one-of-a-kind winter wonderland with two all-new light experiences, Polar Pathway: Spectacle of Lights and Celebration of Lights at O'Tannenbaum. Enjoy heartwarming shows like the all-new Wisemen and returning favorites like ‘Twas that Night and Gloria! Discover the reason for the season with Santa’s Workshop, the Christmas Town Express and more classic experiences. Pair thrilling moments with holiday cheer on over 25 rides and coasters.

Enjoy a hearty meal and a special Christmas story from the big elf himself during Santa’s Fireside Feast presented by CocaCola®. Festive treats, shopping and special photo opportunities complete this holiday tradition. Save $30!

Carowinds comes alive with holiday spirit during WinterFest thru January 1st. Guests are treated to an ultimate holiday celebration as the park transforms into a winter wonderland full of enchantment, cheer and classic family fun. WinterFest is packed with all the sights, sounds, food and experiences of the holidays. The state line shines bright with over 5 million shimmering lights, a 70-foot tree and lavish displays. Live shows and strolling performers delight guests and spread Christmas cheer. Festive fun and hands-on holiday activities are located thru the park, and sweet aromas from special holiday dishes and desserts fill the midways. A selection of your favorite rides will be open to complete your night of memory making. Save over 45%!

Holiday traditions come to life at Kings Dominion's WinterFest thru December 31st. Friends and families are treated to an ultimate holiday celebration as we magically transform our park into a winter wonderland - full of enchantment, cheer and classic family fun. WinterFest is packed with all the sights, sounds, food and experiences of the holiday season. The park shines bright with millions of shimmering lights, a 300-foot tree and lavish displays. Live shows and strolling performers delight guests and spread Christmas cheer for all to hear. Festive fun and hands-on holiday activities are located throughout the park, and sweet aromas from special holiday dishes and desserts fill the midways. Plus, a selection of your favorite rides will be open to complete your night of memory making. Save 46%!

R&W Fitness Centers Open

For those interested in becoming a Fitness Member, visit the R&W website for membership fees, 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.

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Sunday

Monday

Tuesday

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

New NIH Logo Merchandise available at R&W

Discount Purchasing Program with Purchasing Power See page 5.

HIIT + Stretch – 6am

Swiss Ball Strong – 6am Non-Sleep Deep Rest Series 12pm See page 5.

Strong & Stable Stocking Stuffer – 6am

Wednesday

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

R&W Winter Community Market – Bldg. 10 S. Lobby 10am – 2pm

R&W Holiday Bazaar – Bldg. 10 FAES Terrace 9am – 2pm

Ab Attack 12:15pm

Barre + Pilates 12:15pm

Yoga Strong – 1pm (Bldg. 53)

KSAC Swim Pass See page 8 for details.

Friday

Yoga Relax– 6am

Mobility +MuscleFocused Tabata 12pm

Functional Fitness – Focus: Hand Alignment – 6am

HIIT Gliding – 12pm

Holiday Bazaar – Bldg. 10 FAES Terrace - 9am – 2pm Power Stretch Flow 12:15pm Cycling Circuit -1pm (Rockledge)

Obliques Only 12pm

Holiday Hustle: Warm Up Your Core! with Shannon – 12pm

Holiday HIIT 6am

Healthy Weight Webinar – 3pm

Easy Stretch - 1pm (Rockledge)

Balance Sculpt – 12pm

Chair Stretch + Meditate – 12:15pm

Loaded Yoga 6am

Core On the Floor! - 12:15pm

Yoga for Fitness Enthusiasts – 1pm (Bldg. 53)

Thursday

Banded: Inner + Outer Thighs – 12pm

Recovery Stretch – 12:15pm

HIIT Treadmill Training - 1pm (Rockledge)

Cardio Tabata 12pm

Total Body Tabata – 12pm Yoga Holiday Detox – 6am

PostPandemonium Pilates – 12:15pm

Cardio Tabata – 12pm

Chair Towel Stretch – 12:15pm

Total Body Strength – 12pm

Saturday

NIH Community Orchestra & Chorus Concert Silver Spring United Methodist Church - 4pm

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Small – 2XL $15.95 - $17.95

Medium – 2XL $15.95 - $17.95

Small – 2XL $15.95 - $17.95

Small – 2XL $15.95 - $17.95

Small - XXL $14.99 - $16.99

Small – 2XL $19.95 - $22.95

Medium & Large $14.99

Small - XXL $14.99 - $16.99

Small - XXL $14.99 - $16.99

Small – XXL $19.95 - $21.95

Small – XXL $19.95 - $21.95

Hat/Tee Combo - Small $34.95

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Small - XXL $15.95 - $17.95

XXL - XXXL $21.99 - $23.99

Medium - XL $27.95

Small – XXL $29.95 - $31.95

Small – XL $32.95

Small - XXL $53.00 - $55.00

Small - XXL $58.00 - $60.00

Medium - XL $63.95

Medium – XL, XXXL $69.95 - $73.95 Medium - XL $45.95

Medium - XL $49.95

Sizes: 2, 3, 4, 5/6, 8, and 10 $25.00 - $27.50

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Sizes: 6M, 12M, 18M, 2T, 3, 4, 5/6, 7, and 8 $25.00

$44.99

$44.99 $10.00

$10.00

$12.99

$12.99 $19.95

$19.95

$19.95

$12.95

$10.00 $19.95

$12.95

Visit our website at www.govemployee.com

$12.95

$10.99

$12.95

$10.99

$12.95

$10.99

-

$16.96

$4.99

$16.96

$4.99 $16.96

$.50 $10.00

Visit our website at www.govemployee.com

$4.99

$5.00

$5.99

$15.00

$5.99

Give yourself the gift of health and fitness.

Purchase a gym membership or personal training package.