**
Visit our website at www.govemployee.com
Date
Day
Time
Program
Trainer
2/1
Tuesday
12:15pm – 12:45pm
Dancercise
Charissa
2/2
Wednesday
12pm – 12:30pm
Balance + Strength
Ashley
2/3
Thursday
12:15pm 12:45pm
Core on the Floor
Charissa
2/4
Friday
6am – 6:30am
Stretch + Foam Roll
Shannon
2/4
Friday
12pm – 12:30pm
Shannon
2/7
Monday
6am – 6:30am
“Wear Red Day” Event – Healthy Heart Stretch & Yoga for Stress Reduction Functional Fitness – Focus: Heart Centered Balance
2/7
Monday
12pm – 12:30pm
2/8
Tuesday
12:15pm - 12:45pm
Barre HIIT
Charissa
2/9
Wednesday
12pm – 12:30pm
Total Body Strength
Ashley
2/10
Thursday
12:15pm – 12:45pm
Lateral Chain Challenge
Charissa
2/11
Friday
6am - 6:30am
Yoga
Shannon
2/11
Friday
12pm – 12:30pm
2/14
Monday
6am – 6:30am
2/15
Tuesday
2/16
Cardio Up, Abs Down
Heart Strong
Tabata Bodyweight Endurance
Shannon Ashley
Ashley
H.I.I.T Love
Shannon
12:15pm - 12:45pm
HIIT Lift
Charissa
Wednesday
12pm – 12:30pm
Trunk + Glutes + Bands
Ashley
2/17
Thursday
12:15pm – 12:45pm
Bodyweight + Boxing
Charissa
2/18
Friday
6am - 6:30am
Yoga for Athletes
Shannon
2/18
Friday
12pm – 12:30pm
Cardio
Strength Tabata
Ashley
2/22
Tuesday
12:15pm - 12:45pm
Heart
Healthy HIIT
Charissa
2/23
Wednesday
12pm – 12:30pm
Standing Core Circuit
Ashley
2/24
Thursday
12:15pm – 12:45pm
Power Pilates Rhythms
Charissa
2/25
Friday
6am - 6:30am
2/25
Friday
12pm – 12:30pm
Low-Impact
2/28
Monday
6am – 6:30am
Heart Healthy H.I.I.T
Heart
Healthy Strong & Stable Cardio
Shannon Ashley Shannon
“Fitness for You” February 2022 Virtual Fitness Descriptions: All levels are welcome! Core on the Floor with Charissa: The “core” or trunk stabilizes the body and is mainly responsible for posture and initiating movement. Many think of just the abdominal muscles when “core” is mentioned, though the hips, spine and chest are included. Participants will execute various exercises designed to strengthen the center. A medium to heavy weight and a mat will be utilized. Stretch + Foam Roll with Shannon: Close the work week with self-myofascial release and stretching! Stretching aids in stress relief, increases blood flow to the muscles, decreases muscle stiffness and increases range of motion. Some of the benefits of self-myofascial release includes muscle relaxation, improved joint range of motion and correction of muscle imbalances. Participants need a foam roller and a mat. “Wear Red Day” Event Heart Healthy Stretch and Yoga for Stress Reduction with Shannon: Wear red and join The Heart Truth, February 4 at 12 p.m. ET for 30 minutes of yoga and stretches to ease and decrease stress. Reducing stress helps improve your heart health and is an important part of your self-care. #OurHearts are healthier when we support each other so ask your friends and family to join in, too! Mat is suggested. Functional Fitness – Focus: Heart ❤️ Centered Balance with Shannon: Tap into awareness or consciousness of your body’s position in space! This “Heart Month” edition of functional fitness is focused on creating balance, both physically and mentally, to achieve better posture and fluidity in completion of daily activities. Light weights and a mat will be utilized. Cardio Up, Abs Down with Ashley: In spurts of 30 seconds of work followed by 10-second recovery cycles, participants will engage in exercises like jumping jacks, squat jumps and crunches. Cardiovascular exercise helps to keep the heart healthy, while abdominal exercises strengthen the midline of the body for better posture and stability. Commit to a better heart and a better you with this class! A mat is suggested. Barre HIIT with Charissa: The workout that has attracted dancers, entertainers and movement enthusiasts across the world is Barre fitness! Known to strengthen and lengthen the body simultaneously, Barre packs a graceful punch to stubborn and neglected areas of the body like the adductors or low belly! Prepare to engage in 30-second intervals of hard work followed by 15-second recovery periods. Light to heavy weights and a mat will be utilized. No Barre experience necessary. Total Body Strength with Ashley: All-standing, participants will execute strength exercises in intervals of 45 seconds of work succeeded by 15-second recovery cycles. The major muscle groups will be explored. Medium-to-heavy hand weights or dumbbells will be utilized throughout this lowimpact class. Engage in strength training for a healthier you!
Lateral Chain Challenge with Charissa: Have no fear…the Lateral Chain Challenge is here! Our lateral chain uses 3 main muscles: the adductor muscles, the gluteus medius and the opposing quadratus lomborum. The lateral chain is important to mobility and stability and integral to the walking gait. Participants will activate the lateral chain in performing various exercises in intervals of 60 seconds followed by 15-second cycles of recovery. Don’t miss this low-impact, high-intensity workout! Light to heavy weights and a mat will be utilized. Yoga ❤️Heart Strong with Shannon: Unroll your mat and get rooted! This evolutionary Yoga class fuses strength training and yogic stretching for a well-rounded workout! Light to heavy weights will be used. No Yoga experience is needed. Tabata Bodyweight Endurance with Ashley: 1 exercise will be performed for 8 cycles. Using one’s own bodyweight, 20second bouts of hard work will proceed 10-second cycles of recovery. Just in time for Heart Health Month, Tabata delivers many benefits for cardiovascular health: 1) It elevates the heart rate for increased aerobic capacity; 2) It increases metabolism for increased calorie and fat burn; and 3) It would take 5 times the typical cardio session to do what Tabata can do in 4minutes! Supercharge your weekend with Tabata! H.I.I.T Love ❤️ with Shannon: High Intensity Interval Training involves quick bursts of hard work followed by short recovery cycles. For this workout, intervals of 30 seconds of work followed by 10-second recovery cycles will be explored. Participants need light to heavy weights and a mat for this class. HIIT Lift with Charissa: Commit to get fit with HIIT! This class involves medium to heavy dumbbells or hand weights to achieve cardiovascular, muscle and bone health. In intervals of 30 seconds of hard work followed by 10-second recovery cycles, participants will engage in strength exercises that focus on the major muscle groups. Quick repetitions using heavy weights ensures muscles grow in length rather than hypertrophy for a leaner look and fluidity of movement. Mat will be utilized. Trunk+ Glutes + Bands with Ashley: Participants will need light to strong loop bands for this low-impact, high-intensity workout! Organized in intervals of 45 seconds of work followed by 15-second recovery periods, exercises like the squat walk or bridge will be performed. A mat will also be utilized. Join this class as an investment in your health! Bodyweight + Boxing with Charissa: Give your fitness routine resuscitation with bodyweight building and boxing! Participants can expect to “float” through 60-second bouts of boxing or bodyweight strengthening exercises designed to increase heart rate and cardiovascular health. Don’t miss this high-energy, low-impact workout! A mat is suggested. Yoga for Athletes with Shannon: Designed with fitness enthusiasts in mind, this class will focus on hip opening, lengthening muscles and breath control. Authentic Yoga poses (asanas) will be explored. Intentions for this practice include increased joint range of motion and improved efficacy of movement. Light to heavy weights are optional. Mat suggested.
Visit our website at www.govemployee.com
Virtual Fitness Descriptions Continued: Cardio ❤️Strength Tabata with Ashley: The weekend awaits you! Supercharge the long weekend with this highintensity strength training and cardiovascular workout! For a duration of 20 seconds of hard work, participants will engage in an exercise designed to challenge the muscles. The subsequent recovery of 10 seconds is short and the cycle is repeated causing the muscle(s) to reach anaerobic capacity. Medium to heavy weights and a mat are needed for this class. Heart ♥️ Healthy HIIT w/ Charissa: Using bodyweight, participants will move through 2 cycles of the same exercise performed in bouts of 30 seconds of hard work followed by 15second recovery spurts. Take this workout on the road, to the office or in the comfort of your own home! Prepare to work to exhaustion! A mat is suggested. Standing Core Circuit with Ashley: Grab a medium to heavy dumbbell and get core circuit crazy! Participants will execute exercises like dumbbell swings, side bends, and more! Intervals will be performed in circuits of 45 seconds of work followed by 15-second recovery periods. All levels are welcome!
Vanpooling Is Economical and Environmentally Friendly
Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased thru Enterprise Vanpool. The vanpool leaves Hagerstown Park and Ride at 5:30am for a 7am to 4pm work shift on Bethesda Campus. The van leaves NIH at 4:15pm Monday - Friday. Fulltime NIH Employees who turn in their parking hangers are eligible for the Transhare Program. Contractors are welcome but must make subsidy payments thru the Enterprise portal each month. If interested contact Rich Buckland at 304-582-3113.
Power Pilates Rhythms with Charissa: Pilates is a discipline created by Joseph Pilates designed to strengthen and lengthen the body simultaneously with a focus on the center or “powerhouse”. This fusion of classical and contemporary Pilates methods will challenge the beginner to advanced participant! Equipment used for thus class includes a set of light weights and a mat. No Pilates experience necessary.
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.
Heart ❤️ Healthy Strong and Stable with Shannon: Find awareness of the heart or heart rate with this strength-based class focused on stability and balance! Moving through various exercises designed to activate the major muscle groups, participants are sure to gain cardiovascular benefits! Medium to heavy weights and a mat will be utilized.
The R&W offers business cards produced by AAA Color Card Company, who has provided quality business cards for government and military employees since 1976. Order online and have them mailed directly to you. Prices start at $40.
Low-Impact ♥️Cardio with Ashley: Hear ye, hear ye, loud and clear…preserve your joints, no jumping here! It’s a cardio class designed to increase the heart rate without stressing or overloading the joints! Participants will perform exercises in intervals of 30 seconds of work followed by 10-second recovery cycles. A mat will be utilized.
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.
Heart Healthy H.I.I.T ❤️ with Shannon: Gather light to heavy weights and a mat for this strength-based, cardiovascular workout! Guided by timed intervals, participants will engage in exercises that trigger a temporary increase in the moving heart rate but a gradual reduction in the resting heart rate. It is believed in some Eastern cultures that fewer heartbeats equates to longer life...as the heart doesn’t have to work as hard. Whether increasing life expectancy or enhancing life efficacy, this class will get the heart thumping!
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.
Order Your Business Cards Thru R&W
Blood and Platelet Donations Needed!
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!
Visit our website at www.govemployee.com
American Heart Month Activities
Vacations for Every Budget
Friday, February 4th at 12pm - National Wear Red Day: Stretch More, Stress Less! - Wear red and join The Heart Truth for 30 minutes of yoga and stretches to ease and decrease stress. Reducing stress helps improve your heart health and is an important part of your self-care. #OurHearts are healthier when we support each other so ask your friends and family to join in, too!
VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, va*cation homes, sightseeing, and more.
Friday, February 11th at 12pm - Nourish to Flourish: Healthy Cooking for #OurHearts - If taking care of your heart each day feels like one more item on your to-do list, we’re here to make it easier. Join The Heart Truth for a heart-healthy cooking demo and mindful eating exercise. Healthy eating is one way to take care of #OurHearts as part of our self-care routine. Show your heart some love this month! Friday, February 25th at 12pm - Stress Less: Healthy Relaxation for #OurHearts - While we can’t always avoid stress, we can change how we respond to it. Join experts Dr. Laurie Friedman Donze, a Program Director from the National Heart, Lung, and Blood Institute and Dr. Krystal M. Lewis, a licensed Clinical Psychologist from the National Institute for Mental Health for a conversation on stress and heart health. They’ll demonstrate ways to reduce stress and bring on your body’s relaxation response. Ask someone to join you for this session as #OurHearts are healthier together!
NIH Philharmonia Concert February 25th & 26th The NIH Philharmonia, under the direction of Dr. Nancia D'Alimonte, presents “P.P.E.” February 25th and 26th at 7:30pm. The orchestra program includes works by Sullivan, Stravinsky and Joplin. The free concerts will take place at St. Elizabeth Catholic Church in Rockville, MD. Masks required. www.nihphil.org
LutherSales: Luxury Made Easy Since 1967 LutherSales has specialized in offering federal government and healthcare wo-rkers nationwide easy payment solutions through the convenience of payroll allotment. Featuring fine furniture, matt resses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more. Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.
Why Buy From Us? • 3-minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 12-months to Pay, Interest Free • Travel in as little as 30 days Check us out online. Create an account and plan your next vacation or call 1-800358-2883. VacationWiser.com, A New Way to Travel!
Visit our website at www.govemployee.com
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 Aladdin and The Lion King with more returning soon. See Hamilton as the cast tours the nation. 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%!
Skiing and Snowboarding 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 F9, Boss Baby: Family Business, Black Widow, Space Jam: A New Legacy, Old, Snake Eyes, Jungle Cruise, The Suicide Squad, Free Guy, Respect, Reminiscene, Paw Patrol: The Movie and more. Save 20% - 55%!
Are You Ready to Rock? Catch Garth Brooks, Boyz II Men, John Legend, J. Cole, Machine Gun Kelly and more in concert across the country. Need a laugh? Catch the Dave Chappelle, Gabriel Iglesias or Jeff Dunham 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 from California to Maine during the winter months. Participating resorts and equipment rental companies include: CA (Bear Mountain, June Mountain, Mammoth Mountain, Palisades Tahoe, Snow Summit), CO (Aspen Snowmass, Christy Sports, Copper Mountain, Monarch Mountain, Ski Butlers), ME (Saddleback Mountain), MA (Berkshire East Mountain Resort, Catamount Ski Area, Jiminy Peak Resort, Pats Peak, Sugarbush Resort, PA (Shawnee Mountain), UT (Christy Sports, Park City Sport, Ski Butlers, Ski ‘N See) and VT (Bromley Mountain, Jay Peak Resort, Stratton Mountain). Also available are an Ikon Pass valid at 45 unique destinations worldwide. Discounts vary!
Visit our website at www.govemployee.com
Visit our website at www.govemployee.com
Sunday
Monday
R&W Night Wizards vs Mavericks April 1st See page 10 for ticket info.
Virtual Personal Training offered by NIH R&W Fitness & Wellbeing Program! See page 4.
Tuesday
Wednesday
Thursday
Friday
Stretch + Foam Roll – 6am
Dancercise – 12:15pm
Balance + Strength – 12pm
Functional Fitness – Focus: Heart Centered Balance - 6am
Core on the Floor – 12:15pm
Healthy Heart Stretch & Yoga for Stress Reduction – 12pm
Barre HIIT – 12:15pm
HIIT Love– 6am
R&W Financial Webinar: Deeper Dive into Federal Benefits – 12pm HIIT Lift – 12:15pm
Total Body Strength – 12pm
Trunk + Glutes + Bands – 12pm
HIIT 360 – 12pm
Lateral Chain Challenge – 12:15pm
Tabata Bodyweight Endurance – 12pm
Cardio Funk – 12pm
Yoga for Athletes – 6am
Bodweight + Boxing – 12:15pm
Cardio Strength Tabata – 12pm
Heart Healthy Strong & Stable – 6am
Heart Healthy HIIT– 6am
Purchase NIH clothing and more online.
Yoga Heart Strong – 6am
Cardio Up, Abs Down – 12pm
R&W Memberships – Buy at R&W stores or online for $9 a year.
Saturday
Heart Healthy HIIT – 12:15pm
Standing Core Circuit – 12pm
Food Trucks and Community Market Returning in April 2022.
R&W Financial Webinar – The Ins and Outs of Total Body Cryptocurrency Interval – 12pm & Diversification March 22nd @ 12pm
Power Pilates Rythms – 12:15pm Schedule your appointment at the NIH Blood Bank 301-496-1048!
Low-Impact Cardio – 12pm
Discount Insurance thru R&W. See page 5.
Discount Purchasing Program with Purchasing Power See page 6.
NIH Philharmonia Concerts @ 7:30pm Feb 25th & 26th St. Elizabeth Catholic Church Rockville
R&W Night Capitals vs Islanders March 15th See page 10 for ticket info.