February 2021 R&W Newsletter

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Day

Time

Program

Trainer

2/1

Monday

7am – 7:30am

Stretch + Foam Roll

Shannon

2/2

Tuesday

12pm – 12:30pm

Heart � Healthy Strength & Stretch

Charissa

2/3

Wednesday

12pm – 12:30pm

Total Tabata for the Heart �

Ashley

2/4

Thursday

12pm - 12:30pm

Total Body Strong

Ashley

2/5

Friday

7am – 7:30am

Shannon

2/5

Friday

12pm – 12:30pm

Functional Fitness Focus: Heart �Centered Balance “Wear Red Day” – Dance Event

2/8

Monday

7am – 7:30am

Yoga Strong

Shannon

2/9

Tuesday

12pm - 12:30pm

Kick & Sculpt

Charissa

2/10

Wednesday

12pm – 12:30pm

Upright HIIT for the �

Ashley

2/11

Thursday

12pm 12:30pm

� Heart-Focused Flow and Fight

Charissa

2/12

Friday

7am – 7:30am

Heart-Charging �H.I.I.T.

Shannon

2/12

Friday

12pm – 12:30pm

Ab Attack

Ashley

2/16

Tuesday

12pm – 12:30pm

Total Strength for the � Heart

Charissa

2/17

Wednesday

12pm – 12:30pm

B.O.G.O. Tabata

Ashley

2/18

Thursday

12pm - 12:30pm

Bands Make the Heart �

Charissa

2/19

Friday

7am – 7:30am

Heart � Healthy and Stable

Shannon

2/19

Friday

12pm – 12:30pm

Heart �UP! Abs DOWN!

Ashley

2/22

Monday

7am – 7:30am

Anahata (Heart) �Yoga

Shannon

2/23

Tuesday

12pm – 12:30pm

Heart �Barre

Charissa

2/24

Wednesday

12pm – 12:30pm

All-in-One

Ashley

2/25

Thursday

12pm – 12:30pm

Heartily �Working

Charissa

2/26

Friday

7am – 7:30am

H.I.I.T. It! Heart �Edition

Shannon

2/26

Friday

12pm – 12:30pm

Low Impact Cardio

Ashley

Charissa

“Fitness for You” February 2021 Virtual Fitness Descriptions:

Ab Attack with Ashley: The abs compliment the spine. By building ab strength, participants are helping to protect themselves from low back pain. Intervals of 45 seconds of work followed by 15 seconds of recovery will guide this workout. A mat is suggested.

Stretch + Foam Roll with Shannon: Ease into the work week with self-myofascial release and stretching! Stretching aids stress relief, increases blood flow to muscles, decreases muscle stiffness and increases range of motion. Foam roller and mat needed!

Total Strength for the ❤Heart with Charissa: Activate the major muscle groups in this strength-based class destined to leave you near exhaustion! With aging comes loss of bone density. Bone loss can be reversed with strength training! Grab your medium to heavy weights and a mat for this class that will shake up your week!

All levels are welcome!

Heart ❤ Healthy Strength & Stretch with Charissa: Usher in “Heart Health Month” with low-impact strength training and a stretch flow. Focusing on the major muscle groups, every exercise will be accompanied by a relative stretch. Grab your light to heavy weights and a mat and let’s get the heart involved!

Total Body Tabata for the Heart ♥ with Ashley: Engage in 20 seconds of hard work followed by 10 seconds of recovery! Tabata is high intensity interval training that is designed to get the heart rate to an anaerobic state for a short amount of time. This results in fat burning! This circuit class will involve every muscle group and leave your heart thumping! Make sure to bring your mat!

Total Body Strong with Ashley: Join this high-intensity interval training class to increase endurance, burn fat, increase metabolism and gain a lower resting heart rate! Light to heavy dumbbells and a mat will be used during this cardio and strength class. Intervals of 45 seconds of hard work followed by 15 seconds of recovery will be explored.

Functional Fitness Focus: Heart ❤ Centered Balance with Shannon: Are you conscious and aware of your body’s position in space? This “Heart Month” edition of functional fitness is dedicated to finding balance, both physically and mentally, for better posture in daily tasks. You’ll need light weights and a mat.

B.O.G.O. Tabata with Ashley: You know those “free” weights that you purchased? Dumbbells and hand weights can be costly but your bodyweight is “free”! In this Tabata version of B.O.G.O the first round of intervals is the “bought” set with dumbbells and the second round of intervals is completed with your own bodyweight “free”! Grab a mat and medium to heavy weights!

Bands Make the Heart ❤ Dance with Charissa: Using loop bands, engage in easy dance movements compounded with bodyweight exercises for the ultimate sculpting experience!

Fitness bands add resistance, leaving participants feeling energized and muscles at or near exhaustion! Loop bands and a mat needed.

Heart ❤ Healthy Strong and Stable: Explore the heart’s importance in stability and balance with this heart-led strengthbased class. Medium to heavy weights will be used to perform exercises deigned to activate the major muscle groups and stimulate the heart. A mat is also suggested.

Heart UP! Abs DOWN! with Ashley: Build cardio endurance and core strength in a class designed to increase your heart rate and metabolism! Cardio exercise will be completed up-right and core exercises will be completed on the floor. Mat suggested.

“Wear Red Day” Heart Month Global Dance Event with Charissa: Please wear red and join us virtually on WebEx from 12pm - 12:30pm for a dance break! R&W NIH Fitness Instructor and Group Fitness Manager Charissa Mobley will lead us in easy global dance routines that will get our hearts beating together.

Anahata ❤ Heart Yoga with Shannon: Translating to “heart” in Sanskrit, “anahata” Yoga focuses on heart openers which are designed to strengthen and relieve the back and shoulder muscles.

Yoga improves heart health by increasing circulation and blood flow. Practicing Yoga can also help to lower blood pressure, blood glucose levels, cholesterol, and resting heart rate. Mat is suggested.

Yoga Strong with Shannon: Unroll your mat and get rooted! This evolutionary Yoga class fuses strength training and yogic stretching for a well-rounded workout! No Yoga experience is needed for this class. Light to heavy weights will be used.

I Heart ❤ Barre with Charissa: Lengthen and strengthen the body simultaneously with this cardio and strength Barre class!

Barre is ballet-inspired fitness. Using light weights and a mat, prepare for a fat-burning total body workout!

Kick & Sculpt with Charissa: A fusion of strength training and authentic kickboxing, this class will leave you feeling energized and strong! Very light weights will be used for hits and strengthening and heavier weights will be used for ducking and increasing intensity. A mat is suggested.

All-in-One with Ashley: Using a heavy dumbbell, hand weight or kettlebell, engage in intervals of 45 seconds of hard work followed by 15-seconds of recovery. Strength, core and cardio exercises occupy this class for an “all in one” workout! Mat is suggested.

Upright HIIT for the ❤Heart with Ashley: Send oxygenated blood to the heart with this cardio + strength circuit class! Prepare to move thru intervals of 30 seconds followed by 10 seconds of recovery and repeat! Mat and medium to heavy weights suggested.

❤ Heartily Working with Charissa: It’s back to the basics in this bootcamp-based strength and cardio class! In intervals of 30 seconds, participants move thru a circuit of exercises including push-ups, sit-ups, mountain climbers and planks! Modifications on the wall will be provided for those with wrist and knee injuries.

Bodyweight and a mat will be used.

❤Heart-Focused Flow and Fight with Charissa: It’s a fusion class of heart-opening Yoga asanas (poses) and martial arts!

Connect to balance. Connect to strength. Connect to awareness.

Connect to breath. This vinyasa Yoga class involves moving stretches infused with kicks and defensive movements. No Yoga experience needed but you and a mat are. Let’s connect.

H.I.I.T. It! Heart ❤ Edition with Shannon: Gather light to heavy weights for a strength-based, cardio workout! Guided by timed intervals, engage in exercises designed to temporarily increase the moving heart rate but gradually reduce the resting heart rate. This class will get the heart thumping! Mat is suggested.

Heart-Charging ❤ H.I.I.T with Shannon: High Intensity Interval Training involves short spurts of hard work followed by a short duration of recovery. Participants will need a mat and light to heavy weights for this class.

Low-Impact ❤Cardio with Ashley: Energetically usher in the weekend with easy cardio exercise! Easy-to-do movements will be executed to elevate the heart rate and stimulate the muscles thru a circuit of one cardio exercise for 8 reps or cycles. Mat will be used.

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Join NHLBI’s #OurHearts movement in February for American Heart Month

February is American Heart Month and National Heart, Lung, and Blood Institute (NHLBI) encourages people across the country to reduce their risk for heart disease. A healthy lifestyle that includes regular physical activity, smart eating, maintaining a good weight, and not smoking, can substantially lower risk of heart disease and stroke.

Research shows that we're more successful at meeting personal health goals when we join forces with others. When we take care of #OurHearts as part of our self-care, we set an example for those around us to do the same. Inspire and motivate yourself and those you love to make heart health a regular part of your self-care routine.

During American Heart Month, NHLBI is encourages everyone to use #OurHearts on social media to share what you are doing to get heart healthy together. Visit #OurHearts to be inspired by the activities of others. Share post from The Heart Truth Facebook and Twitter accounts or create your own using these social media resources and don’t forget to use #OurHearts and tag us in your posts!

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.

During COVID R&W does not encourage purchasing tickets to events in public but does support partaking in virtual events.

Virtual Painting & Vino

During Painting & Vino's live online events, you'll receive stepby-step instruction from a Master Instructor while in the comfort of your home. Live online events allow you to follow the instructor's guidance while interacting with other participants through online chat. Each course comes with a supply list that you will need to purchase in advance. Tickets expire 90-days from purchase. Save 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 according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

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25 Ways Each February, the National Heart, Lung, and Blood Institute (NHLBI) marks American Heart Month by raising awareness about heart health and urging Americans to reduce their risk for developing heart disease. Taking care of your heart health has never been more important and there’s a lot you can do to prevent heart disease.

Encourage others to join you. More work needs to be done—and you can help!

There are dozens of ways to spread heart health messages during February and beyond. Here are a few: February

Help Share Heart Health Messages. Check out these ideas tohonor American Heart Month.

1 1 Join the #OurHearts movement by sharing on social media how you’re working with friends or family to be heart healthy. Encourage your friends and family to as well. Be sure to use the hashtag!

2 Wear red on the first Friday of February for National Wear Red Day to raise awareness about heart disease and encourage others to do the same. Use NHLBI’s social media materials to help spread the word.

3 Set up an online support group with friends far and wide to encourage each other in your goals to manage your weight, eat healthier, quit smoking, or work out.

4 Commit to a walking schedule with a friend or family member, even if you can’t walk together.

5 Challenge your organization to participate in a “steps” contest. Use activity trackers to see which team takes the most steps.

6 Share NHLBI’s Heart Month video on social media or play it before your next team meeting to encourage colleagues to work together for a healthier heart.

7 Try a new recipe weekly. Ask friends and family to share their favorite heart-healthy recipe with you. NHLBI offers a variety of recipes on its website.

8 Be social. Use NHLBI’s Heart Month social media resources to promote Heart Month to your friends and followers.

9 Make television watching more active by doing jumping jacks or push-ups during the commercials, or just standing up and stretching.

10 Sign a social support contract with three family members or friends who also want to lose weight.

11 Blog about it. Write a blog post about Heart Month, the risk factors for heart disease, and how you’re making hearthealthy changes in your life.

12 Attend an online cooking class with friends and learn new heart-healthy recipes. Or sign up your kids for one!

13 Plan a date to go on a hike or cook a heart-healthy meal with your loved one on Valentine’s Day.

nhlbi.nih.gov/heartmonth

14 Write an article for your organization’s newsletter or the local newspaper about Heart Month and ways to keep your heart healthy. Don’t have time? NHLBI has pre-written articles you can use.

15 Send a press release to your local paper to promote local Heart Month activities within your community and pitch them stories of how community members are taking steps to prevent heart disease.

16

Post flyers with heart-healthy messages at local clinics or pharmacies.

17 Create a Pinterest board with heart-healthy recipes and share it with your organization, friends, and family.

Make it a public board and encourage others to add their favorite recipes. See The Heart Truth’s® Pinterest board for other ideas you can repin.

18 Ask if you can insert a fact sheet with heart-health information in grocery bags or prescription bags at your local grocery store or pharmacy.

19

20

Encourage your local representatives to post statistics about coronary heart disease in your state on their social media sites.

21 Ask health care providers to give a presentation to your organization about ways to prevent heart disease.

22 Host an online community event where families can be active and learn about local health resources.

23

Partner with a local hospital to do heart screenings such as those for blood pressure, blood sugar, cholesterol, and body mass index (BMI).

24

Work with local recreation and fitness centers to spread the word online about the importance of physical activity to prevent heart disease.

25 Use NHLBI’s Heart Month materials.

Share the materials with your organization’s members, your workplace wellness team, and other health advocates to encourage them to champion Heart Month.

Share NHLBI’s slides as part of a heart-health, online educational presentation, distribute during faith-based services, or show on informational screens such as those in local clinics, or anywhere there are screens to share information.

Find graphics, videos, flyers, and article samples at nhlbi.nih.gov/heartmonth

nhlbi.nih.gov/heartmonth

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

Shop at R&W from Home

The R&W offers NIH branded merchandise, normally found in the Bldg. 31 R&W store, thru it’s website. Clothing, jewelry, gifts and more, with or without the NIH name, is available.

These items make great gifts for loved ones as mementos for those leaving NIH. Look for new items just in time for the holidays including hoodies, t-shirts, pants, sweatshirts, facemasks, challenge coins featuring Dr. Fauci and more.

Local Restaurant Directory On Govemployee.com

Support restaurants on the R&W’s Local Restaurant Directory!

Some restaurants in the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials.

Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant and Sushi Damo Rockville.

FedAdvantage

When it comes to benefits, the biggest challenge you may face is understanding what you have and knowing what you need.

FedAdvantage was founded in 1992 with the purpose of assisting federal employees in understanding their benefits and educating on how to "fill the gaps” present in their benefits. We are experts in federal benefits and use our knowledge to develop insurance programs that make sense and offer peace of mind to federal employees. What we offer: Long Term Disability Insurance designed to "fill the gaps" in your leave and disability retirement benefits, providing peace of mind in knowing you can protect your income through a comprehensive disability insurance program. An accident can happen to anyone, and recovery can be costly. Accident Insurance provides benefits for covered accidental injuries, related services, and treatments. Critical Illness Insurance provides lump-sum payment for a covered illness such as cancer, a heart attack or stroke. Contact Fed Advantage at 866-973-6605.

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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, mattresses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more.

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Join the R&W and Fitness ListServs

Get the latest on all things R&W related delivered to your inbox. Be the first to hear about upcoming events, R&W store specials, travel opportunities, special ticket offers, early bird offers and much more. Everyone is welcome to join, and membership is not required to receive the listserv emails. Just provide your name and email and the info will begin to flow.

Also join our Fitness Center listserv to get info on specials, upcoming classes, and any emergency closures.

Blood and Platelet Donations Needed!

During this Coronavirus Pandemic the NIH Blood Bank is open Monday thru Friday 7:30am – 4pm for donations by appointment only! -The Donor Center at Fishers Lane is open for platelet and double red cell donations. Please call 301-4961048 to donate blood at main campus and 301-496-4321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period. Stay safe…

Give Back Using AmazonSmile

AmazonSmile is a simple and automatic way to support your favorite charitable organization every time you shop, at no cost to you. AmazonSmile has the same low prices, vast selection and convenient shopping experience as Amazon, with the added bonus that Amazon donates a portion of the purchase price to your favorite charity. Choose from over one million organizations to support including the NIH Recreation & Welfare Foundation. Only purchases at AmazonSmile (not www.amazon.com or the mobile app) support charity.

Order Your Business Cards Thru R&W

The R&W offers business cards produced by AAA Color Card Company, who has provided quality business cards for government and military employees since 1976. Order online and have them mailed directly to you. Prices start at $38.

VacationWiser Vacations for Every Budget

VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, theme park tickets, concert, event, sports tickets, vacation homes, sightseeing, and more.

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Sunday

#OurHearts

Monday

Tuesday

Wednesday

Thursday

Stretch + Foam Roll – 8am Heart Healthy Strength & Stretch - 12pm

Total Tabata for the Heart - 12pm

Total Body Strong - 12pm

Yoga Strong – 8am

Wear Red Day Dance Event – 12pm

Heart-Charging HIIT – 8am

Kick & Sculpt 12pm

Upright HIIT for the Heart – 12pm

Heart-Focused Flow & Fight – 12pm

Ab Attack – 12pm Heart Healthy and Stable – 8am

President’s Day

Total Strength of the Heart – 12pm Anahata (Heart) Yoga – 8am

B.O.G.O. Tabata – 12pm

Bands Make the Heart – 12pm

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

All-in-One – 12pm Maryland College Savings Webinar Wed., April 7th 12pm – 1pm See page 8.

Heart Up! Abs Down! – 12pm H.I.I.T. It! Heart Edition – 8am

R&W Financial Webinar – 12pm

Heart Barre – 12pm Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.

Saturday

Functional Fitness Focus: Heart Centered Balance

a r e healthier together

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

Friday

Heartily Working – 12pm Support Local Restaurants!

Click on the ad on page 5 to view local restaurants.

Low Impact Cardio– 12pm

Discount Insurance thru R&W. See page 5.

R&W Online Shopping!

Clothing, Gifts and more.