December 2024 NIH R&W Newsletter by NIH R&W

12/31

“Fitness for You” December 2024 Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Monday, December 2nd 6am Strength & Stretch with Shannon: Strengthen the bones and muscles and increase flexibility! This class is repetitionbased and involves a combination of body weight strengthening exercises and stretching. Designed for all levels, modifications will be offered. A fitness mat to perform floor exercises on is suggested. Be strong, be limber! It’s a class not to miss!

8am Yoga Relax with Shannon (In-Person Only Bldg.53): Bring a Yoga mat and relax! Practice breath control and mindfulness while moving thru restorative Yoga poses! Yoga is a spiritual experience involving various postures that connect the mind, body and spirit. Start the day off with intention.

Tuesday, December 3rd 12:15pm Abs, Glutes + Back with Charissa: It’s the ultimate trio! Sculpt and strengthen the ab, glute, and back muscles using moderate to heavy weights and a fitness mat. The abdominal and gluteal muscles support the back and are important to mobility and stability. Exercises will be performed in repetitions of 16. Commit to being fit!

1pm Trial Triathlon with Charissa (In-Person Only RKL II Rm. 220-B): Gear up for a calorie-blasting, fat-burning experience! Engage in 8 minutes of Cycling, 8 minutes of Treadmill training and 8 minutes of Swimming simulation exercises on the floor! A 3-minute warm up and a 3-minute cool down will open and close the class respectively. Don’t miss it!

Wednesday, December 4th

12pm Mobility Tabata Cardio with Ashley: The body is made to move! Increase mobility by performing various cardio exercises while standing upright. Prepare to engage in 20second repetitions of hard work followed by 10-second recovery intervals. Keep the heart strong and healthy with cardiovascular training! A mat is suggested.

3pm Non-Sleep Deep Rest: Taking Time to Slow Down with Allison: Allow yourself the gift of relaxation this holiday season by slowing down with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Class taught by Allison Rose, MHS, E-RYT500, Ayurveda Yoga and Fitness Specialist. Participation Link

Thursday, December 5th

12:15pm Slow Stretch & Flow with Charissa: Ease into the month with calming stretches performed with breath control. Participants will be guided through varying exercises designed to relieve tension and tightness in the body. Think oxygenation of the cells, organs, muscles, joints and tissues! De-stress and get rest! A mat is suggested.

Friday, December 6th

6am Yoga Strong with Shannon: It’s not the average Yoga class! Prepare to move through Yoga asanas (poses) using hand weights! Repetition-based, this practice involves the mind, body, and spirit. A Yoga mat and light weights will be utilized.

12pm Standing Abs with Ashley: Perform ab exercises while upright! In intervals of 45 seconds of work followed by 15second recovery intervals, prepare to engage in exercises like side bends, trunk twists and standing crunches! The abdominal muscles help to support the back and are important to mobility and stability. Grab 1 moderate to heavy dumbbell and join in!

Monday, December 9th

6am Core Intensive with Shannon: Got core strength? Take on the challenge! Using a mat and light to heavy weights, participants will be guided through exercises that strengthen the trunk. With a focus on proper form and alignment, attendees will be better prepared to perform daily activities. Move more fluidly and gracefully!

Tuesday, December 10th

12:15pm Jazzy-cise Dance with Charissa: Grapevine, chacha and chasse across the room! Participants will move through guided 8-count combinations that will increase cardiovascular health and overall mood! Get moving, get grooving!

1pm Core on the Floor with Charissa (In-Person Only RKL II Rm. 220-B): Get core strong! The limbs radiate from the core indicating the importance of the center. For intervals of 30 seconds of work follows by 10-second recovery cycles, attendees will engage in strengthening exercises for the trunk. A light set of weights and a moderate to heavy set of hand weights will also be utilized. Be “core”ageous!

Wednesday, December 11th

12pm 360 Circuit with Ashley: Go all the way! It’s a total body workout not to miss! In 45-second intervals of work followed by 15-second recovery intervals, participants will perform strengthening exercises for the muscles and bones, cardio exercises for heart health and ab exercises for mobility and stability. Moderate to heavy dumbbells and mat utilized.

Thursday, December 12th

12:15pm Sitting Towel Stretch with Charissa: Get stretched, get flexed! Grab an arm-span, thin towel, and a mat to join! Increase flexibility and traction in the stretch by incorporating a towel. Prepare to stretch the entire body!

Friday, December 13th

6am Body Weight HIIT with Shannon: Get with HIIT! Highintensity interval training is designed to induce maximal fitness results in a short amount of time. In 30-second bouts of hard work, followed by 10-second cycles of recovery, participants will perform exercises for the major and minor muscle groups using bodyweight. Expect squats, push-ups, lunges and more! A mat is suggested; all levels are welcome.

12pm Upright Abs + Cardio with Ashley: Get moving! This class provides the recommended daily minimum amount of aerobic exercise along with abdominal strengthening! In intervals of 30 seconds of work followed by 10-second intervals of recovery, expect to increase heart rate and overall health!

Monday, December 16th

6am Max Strength: Glutes, Abs, Hips with Shannon: It’s a low-impact, high-intensity workout for seasoned lifters and fitness enthusiasts! This class involves strength training for the major and minor muscles groups using heavy weights. Proper form and alignment will be coached to ensure maximal health benefits including fat oxidation at rest! Mat suggested.

Class Descriptions Cont…

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8am Yoga 4 Athletes with Shannon (In-Person Only Bldg.53): This all-levels class is designed to increase flexibility and range of motion in the major and minor muscle groups. Participants perform various poses (asanas) with instruction on proper posture and alignment. Bring a mat or one will be provided. Get Yogi strong!

Tuesday, December 17th

12:15pm Abs on the Floor with Charissa: Tighten and tone the abdominal muscles! Using a mat and light to moderate weights, participants engage in various ab exercises for the transverse and rectus abdominis, the internal and external obliques and the pyramidalis. By strengthening the abdominals, participants increase support for the spine which aids in proper posture and daily functionality.

Wednesday, December 18th

12pm Compound Strength with Ashley: Compound it! Perform 2 exercises simultaneously using moderate to heavy dumbbells and a mat. Intervals of 45-seconds of work followed by 15-second recovery intervals guide the class. Increase and/or maintain bone density with strength training!

3pm Mindful Moment: Allow Yourself the Gift of Relaxation with Allison: Allow yourself the gift of relaxation this holiday season by slowing down with the practice of nonsleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra (sleep) combining mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Taught by Allison Rose, MHS, E-RYT500, Ayurveda Yoga and Fitness Specialist. Participation Link

Thursday, December 19th

12:15pm Chair Stretch with Charissa: Get a total body stretch in the chair! A stationary chair is suggested for this class. Prepare to focus on breath control and proper alignment for a blissful experience!

Friday, December 20th

6am Mobility, Strength & Stretch with Shannon: Get it all in! Balance training, muscle and bone strengthening and stretching will be performed during this class! Move through exercises in proper alignment and form with instructor coaching. Light hand weights and a mat utilized.

12pm Tabata Mobility Bootcamp with Ashley: Train like a soldier! Tabata is a high-intensity training workout that involves 20-second bouts of hard work followed by a 10-second recovery cycles. Using bodyweight, prepare to be challenged!

Monday, December 23rd

6am Yoga Relax with Shannon: Gracefully go into the holiday stress-free! This spiritual practice involves using a mat and a block(s) to perform various Yoga postures. Prepare to connect mind, body, and spirit for a transformative yet rejuvenating experience!

12pm Total Body Tabata with Ashley: Take it up a notch with Tabata, just in time for the holidays! Tabata is the high-intensity interval class that has taken the world by storm! Using moderate to heavy dumbbells, participants explore various strength exercises designed to induce fat burn at rest. 20-second intervals of hard work followed by 10-second recovery intervals can be expected.

Tuesday, December 24th

6am Bodyweight HIIT + Stretch with Charissa: As the year comes to a close, stay on your toes! Prepare to power through exercises performed in 30-second cycles of hard work followed by 10-second cycles of recovery. Stretches will follow immediately after each respective muscle group has been exhausted or is near exhaustion. It’s the fat-torching class not to miss! A mat is suggested.

Thursday, December 26th

6am Post-Holiday Wall Stretch with Charissa: Keep calm; find a wall. Using the wall as a prop, participants will perform stretches that are designed to open the body and rejuvenate tired and achy muscles and joints. It’s a recovery class not to miss! A mat will be utilized.

Friday, December 27th

6am Balance & Strength with Shannon: Ability to balance can be an indicator of longevity; strength training is important to bone and muscle maintenance! Using a stationary chair or balance bar, participants will be guided through proper posture and on how to move in space to increase productivity and ease of movement for daily activity. Prepare to work! Light to heavy weights will be utilized.

12pm Mini-Band Abs + Glutes with Ashley: Sculpt and strengthen the ab and glute muscles in support of the back for daily functional activities! Using moderate to strong loop bands, participants will perform exercises in bouts of 30 seconds of work followed by 10-second recovery periods. Grab a mat and prepare to burn fat!

Monday, December 30th

6am Frontal Plane Flex with Shannon: Focus Strengthen & stretch the frontal plane! The frontal plane is a vertical plane that divides the body into front and back halves. This repetitionbased class will utilize light weights and a mat to perform exercises that mainly strengthen the side body. Close the year strong!

12pm Gliders with Ashley: Go, go power glider! Whether for cardio or strength training, gliders (or paper plates) can be used to increase resistance for a low-impact, high-intensity workout! In 30-second intervals of work followed by 10-second recovery intervals, participants will exert to exhaustion! It’s a HIIT class not to miss! All levels are welcome.

Tuesday, December 31st

6am Pre-Year Pilates with Charissa: It’s the ultimate strengthening and lengthening workout! Moving through various intensities of Pilates exercises, participants can expect a low-impact, high-intensity class experience! This class involves connecting the mind, body, and breath control to achieve maximal health benefits. Grab light weights and a mat and join in!

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 off ers, 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.

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. The market will return to the South Lawn of Bldg. 10 in April. 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.

Colonial Kettle Corn - Continues the 200+ year tradition by making each batch in a specially-designed kettle to ensure that each kernel has a slightly sweet and salty flavor. Our combination of new techniques and centuries-old recipe makes our specialty popcorn unlike any other.

Great Harvest Bread Company (Starting 12/10)- Purchase a variety of fresh baked breads, including gluten-free, brownies, cinnamon rolls, muffins, scones, biscotti, dog treats and more.

Randalia Bee Hives: Local raw and cream honey, pollen, hand crafted beeswax candles, bar soap, infused botanical liquid soap, beeswax body salves body lotions, lip balms, tints, salt scrubs and natural deodorants from the Eastern Shore.

Suka Nuts: Nothing beats the harmonious blend of sweet and salty flavors found in their handcrafted delights. Choose from a variety of nuts, breads, butters, brittles and more.

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

*Please note there will be no market December 24th and December 31st.

NIH R&W Food Truck Program Has Concluded

The 2024 Food Truck Program concluded on November 22nd. The R&W would like to thank everyone who frequented 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 2025. Updates on the food truck program will be made on the R&W website

New NIH Merchandise Arriving at R&W

Look for new merchandise arriving in time for the holidays to NIH R&W. Look for polos, embroidered hoodies and sweatshirts, glitter hoodies and sweatshirts, short and long sleeve t-shirts, cardigans, lapel pins, tumblers, cups, pens and more. In addition, find lanyards, keychains, mugs, Christmas ornaments, clothing and more already in stock. Shop in-store in Bldg. 31, Tuesdays – Thursdays, or online.

Vanpooling Is Economical and Environmentally Friendly

Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased thru Enterprise Vanpool The vanpool leaves Hagerstown Park and Ride at 5:30am for a 7am to 4pm work shift on Bethesda Campus. The van leaves NIH at 4:15pm Monday – Friday. Fulltime NIH Employees who turn in their parking hangers are eligible for the Transhare Program. Contractors are welcome but must make subsidy payments thru the Enterprise portal each month. Contact Rich Buckland at 304-582-3113

Openings available in the Owings Mill vanpool. Pick-up at 5:30am from Owings Mills Metro Station (10309 Grand Central Ave, Owings Mills, MD 21117). Van drops off anywhere in the Fishers Lane, Executive Blvd , White Flint area. Van leaves for home at 3:30pm. If interested contact Keith Savage at 301-451-1967.

Enjoy holiday merriment at local amusement parks

this holiday season. See page 11.

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2024 Combined Federal Campaign (CFC)

December 3rd - Giving Tuesday is considered the most important day for CFC charities. It marks the beginning of the holiday giving season and has become a global day of charitable pledging celebrated nationally on the first Tuesday after Thanksgiving. This year, the CFC has over 4,500 charities working tirelessly to fulfill important missions that impact our communities and the world.

In this season of thankfulness, please consider donating to your favorite cause or pledging volunteer hours with participating charities. The CFC’s goal is to make this the biggest online giving day of the campaign. To donate, please visit the NIH CFC website to make your monetary pledge or volunteer pledge with participating charities today. As federal employees, we have an opportunity to support these charitable causes thru our workplace giving drive. The CFC ends on January 15th.

Thanks for your willingness to help us make an impact thru the CFC and “Give Happy” to CFC causes that need our support.

For more info visit the CFC website at or contact Debra Gale, NIH CFC Program Manager/Deputy Campaign Manager.

We look forward to seeing you!

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

2025 R&W Financial Webinar Schedule

• January 28th

o Mastering Your Federal Benefits

• March 19th

o TSP Deep Dive

• May 13th

o Retire With Confidence

• July 15th

o Unveiling The Power of Roth

• September 17th

o Social Security and Medicare

• October 22nd

o Estate Planning

• December 9th

o Psychology of Investing

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R&W members, thru the partnership between the R&W and TicketsAtWork, can purchase tickets to a variety of amusement parks, concerts, sporting events, movies, and more. Once you register to be an R&W member or have logged into your account, click on Member Discounts and then click on the TicketsAtWork ad. Upon registering for TicketsAtWork you will have access to a variety of different entertainment options.

Before purchasing tickets or offers thru TicketsAtWork.com make sure to completely read the instructions for how the tickets work and if they are name specific or require reservations.

Attractions Discounts Across the US

Purchase tickets to most Sporting Events thru TicketsAtWork. Catch a baseball game across America or watch golf’s finest face-off. You can do any of these and more. Discounts vary!

As an R&W member see the biggest blockbusters at a discounted price. Movie Tickets are available to a variety of movie theaters across the country. See the hottest new movies like Joker: Folie à Deux, Saturday Night, Piece by Piece, Venom: The Last Dance, Here, Hitpig, Red One and more. Save 20% - 55%!

Are You Ready to Rock?

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

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

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

Attractions Discounts Across the US

There’s nothing like seeing a stage performance live. Want to see a Broadway or off-Broadway play? We’ve got you covered! If you’re heading to Vegas take in a different show for every night of the week. Whether you’re looking for Family Friendly, Concert, Comedy, Cirque du Soleil or Magic you’ll find something you want. Discounts vary by show!

Discover the awesome at Bowlero! There’s something amazing and cool in every corner. Check out the most entertaining features and don’t miss the fun. Valid at select locations. Arcade Card, Offer A, Offer B Save up to 60%!

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

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

Skiing and Snowboarding

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. Discounts vary! Locations/offers subject to change.

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Holiday Happenings

A Very Furry Christmas at Sesame Place, a festive, familyfriendly celebration with everyone’s favorite Sesame Street friends, takes place thru January 5th. 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! Discounts vary!

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 5th. Enjoy heart-warming shows like ‘Twas that Night and returning favorite, Gloria!. Christmas classics like Santa’s Workshop and the Christmas Town Express renew holiday traditions. Pair thrilling moments with holiday cheer on over 25 rides and coasters, including The Loch Ness Monster®: The Legend Lives On. Families can enjoy a hearty meal and a special Christmas story from the big elf himself during Santa’s Fireside Feast presented by Coca-Cola®. Festive treats, holiday shopping and special photo opportunities complete this holiday tradition for friends and families. Discounts vary!

Carowinds comes alive with holiday spirit during WinterFest thru January 4th. Celebrate the holiday season with holiday light displays complete with millions of shimmering lights, ice skating, family activities, live entertainment, holiday-inspired comfort food and beverages, and select attractions. Find the perfect present at specialty holiday gift shops, play holidaythemed games, and catch the season's festive live entertainment. Embrace the season with holiday music from crooning carolers throughout the park and find joy in Christmas activities and holiday attractions for the entire family. Help children write letters to Santa and watch their eyes grow as thousands of glimmering holiday lights appear during the Christmas tree lighting. After an evening of FUN, get caught up in the merry procession of the WinterFest Wonderland Parade, a nightly Christmas parade with lavishly decorated floats, festive music, and performers. Save up to 48%!

Holiday Happenings

Hershey Park has decked the halls with over 5 million lights for the merriest event of the year, Hersheypark Christmas Candylane® event! Enjoy your favorite rides and coasters, a visit with Santa, festive Hershey Character experiences, and more. Enjoy holiday thrills on select rides and coasters. Get in the holiday spirit guest 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. 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. 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 33%!

Holiday traditions come to life at Kings Dominion's WinterFest thru January 4th. Friends and families are treated to an ultimate holiday celebration as the park is magically transformed 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 300foot 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. Plus, a selection of your favorite rides will be open to complete your night of memory making. Save 40%!

Do you still believe in holiday magic? Discover it again as you step into a Yuletide tale full of warm and wonderful traditions during Mickey’s Very Merry Christmas Party at Magic Kingdom® Park. Join Mickey and the gang as they host the happiest holiday party of the season. Here, you can marvel at Minnie’s Wonderful Christmastime Fireworks, a dazzling nighttime spectacular full of cheer! See Santa and real toy soldiers as part of Mickey’s Once Upon a Christmastime Parade. Ring in the season during a brand-new Frozen-inspired stage show in front of Cinderella Castle. Throughout the night, holiday wishes come true with Character Greeting Experiences, an enchanting “snowfall” on Main Street, U.S.A.® and beyond Select dates November 8th – December 20th! Admission requires a separately priced ticket, valid only during specific event hours and subject to availability. Discounts vary!