“Fitness for You” February 2023
Virtual Fitness Descriptions:
All levels are welcome!
Transverse Abdominis Training with Ashley: Lower abdominal muscle strength is important in supporting the lumbar spine. In intervals of 45 seconds of work followed by 15-second recovery cycles, participants will perform exercises designed to activate the low belly. Time to to get ab strong!
Barre Body for the Heart ❤️ with Charissa: Using light weights, prepare for a total body Barre experience! Inspired by ballet conditioning, Barre workouts aid in strengthening and lengthening the body simultaneously to aid in healthy posture and bone health! In repetitions of 32, participants can expect a low-impact, high intensity workout!
Wear Red Day Event❤️ - Boxing, Dance, and Stretch with Linda: Kickstart the heart with Kickboxing for 8 minutes, easy choreography Dance for 8 minutes and closing with 9 minutes of fluid and flowing Stretch! Join us to kickoff National Heart Health Month February 2023.
Stretch + Foam Roll with Shannon: Close the work week with self-myofascial release and stretching! Stretching aids in stress relief and increasing joint range of motion while foam rolling aids in muscle relaxation and in correction of muscle imbalances. Don’t miss this rejuvenating class! Participants need a foam roller and fitness mat.
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 heart-opening and 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.
Tabata ❤️ Heart with Ashley: It’s a whole new world with Tabata cardio conditioning! In intervals of 20 seconds of work followed by 10-second recovery intervals, participants will get the heart rate up and give the heart some love! Moderate to heavy weights will be utilized.
❤️Heart-BasedChairChallengewithCharissa: Ready for a low-impact, high-intensity chair experience?! In Tabata intervals of 20 seconds of hard work followed by 10-second intervalsofrecovery,participantswill movethrough4-8rounds of the same exercise. Light to heavy weights will be utilized. Don’t miss this light cardio, strength intensive workout!
Endurance for the ♥️Heart: Upper Body with Ashley: Using moderate to heavy weights, participants will engage in ladder-based training that involves increasing intensity by either adding more weight or increasing the duration of the exercise. Don’t miss this all-standing class experience!
Towel Stretch with Charissa: Increase traction and muscle relief with towel stretching! A long towel or strap will be utilized during this class experience! Participants can expect a total body stretch for better muscle blood flow, oxygenation of the cells and easier execution of daily activities. A mat is suggested.
Yoga ❤️Heart Strong with Shannon: Unroll that fitness mat and get rooted! This evolutionary Yoga class fuses strength training and yogic stretching for a well-rounded workout! Authentic poses will be explored using light to heavy weights. No Yoga experience is needed.
Endurance for the Heart ❤️: Lower Body with Ashley: It’s all about the lower body! A ladder-based workout, participants can expect to increase intensity with each interval. While remaining upright, participants will utilize moderate to heavy weights designed to keep you on your toes! Don’t miss it!
H.I.I.T Love ❤️ with Shannon: High Intensity Interval Training involves quick bursts of hard work followed by short recovery cycles. Intervals of 30 seconds of work followed by 10-second recovery cycles will be performed. Light to heavy weights and a mat will be utilized. Don’t miss this fat-blasting, heart healthy class experience!
Weights + Weights for ❤️ Love with Charissa: Feel confident in hugs, whittle the waist for love! In repetitions of 24, participants will engage in a weight-based, waist-centered workout! Using light to heavy weights, this is a total body experience not to miss! A mat is suggested.
Heart ❤️ + Strength with Ashley: Using light weights and a mat, attendees can expect to engage in strength and cardio intervals for a total body workout! Tabata intervals of 20 seconds of work followed by 10-second recovery cycles will be explored. Don’t miss this cardio-strength experience!
Heart ❤️ Healthy Stretch with Charissa: Flow…whether standing, supine, sitting or prone! During this rejuvenating experience, embrace the calm and espouse self-love for a newfound glow! Expect a total body stretch! Mat suggested.
Yoga for Athletes with Shannon: Designed with fitness enthusiasts in mind, this class focuses on hip opening, muscle lengthening and breath control. include increased joint range of motion and improved efficacy of movement. Grab light to heavy weights and a mat and get grounded!
❤️ Heart Health Cardio with Ashley: Turn it up a notch for the heart! This no-repeat, high-intensity interval workout involves executing 20-second cardio exercises, followed by 10second recovery cycles. Get energized for the weekend! A mat is suggested.
Box + Build with Charissa: Bob and weave, roll like a butterfly sting like a bee! While engaging in authentic boxing defensive and offensive hits, participants will increase intensity and/or quantity of hits for a low-impact, high intensity experience!Don’tmissthisdate,it’sallabouttheboxing break!
Chair Tabata with Ashley: Don’t get too comfortable…it’s time for a chair challenge! In intervals of 20 seconds of hard work followed by 10-second recovery intervals, participants will perform exercises that will surely get the heart pumping! Just a stationary chair and heavy weights are needed.
Just Stretch! with Charissa: Stretching and recovery is important to the health and longevity of the heart and body. Participants will engage in gentle stretching designed for complete rejuvenation and relaxation. A mat is suggested.
Free Fitness For You Descriptions Cont.
Heart ❤️ Healthy Strong and Stable with Shannon: Increase heart awareness and the heart rate with this strengthbased stability and balance experience! Participants can expect to move though varied exercises for major muscle activation while gaining cardiovascular benefits! Medium to heavy weights and a mat will be utilized.
Cardio + Abs for the Heart ❤️ with Ashley: While remaining upright, participants will move through cardiovascular and abdominal exercises in intervals of 30 seconds of work followed by 10-second intervals of recovery. Go into the weekend energized!
Heart Healthy H.I.I.T ❤️ with Shannon: Gather light to heavy weights and a mat for a strength-based cardiovascular workout! Guided by timed intervals, participants will engage in exercises that trigger a temporary increase in the moving heart rate but agradual decrease 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!
Mat Pilates with Charissa: Prepare for a high-intensity, lowimpact workout for the total body! Created by Joseph Pilates, this mind-bodypractice involves strengthening and lengthening simultaneously while incorporating key elements like breath control, concentration, precision, opposition, and fluidity of movement. A mat will be utilized. Pilates ring optional.
Afro-Cuban Dance Movements with Methode
WhileintheAfro-Cuban folklorictradition,musicanditsdance is performed for storytelling, religion and celebrations, youwill learn to practice the basic steps and moves to express yourself, melt away stress while building up feel good hormones, and exercise your body to improve your health and well-being. Join us with these FREE in-person dance classes as we celebrate National Heart Health Month February 2023.
Tuesday, February 14th - 12pm – 12:45pm
Thursday, February 23rd - 12pm – 12:45pm
Monday, February 27th - 12pm – 12:45pm
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.
NIH Philharmonia Presents
“Sumptuously Romantic” – February 18th
Join the NIH Philhmonia for their presentation of “Sumptuously Romantic” at St. Elizabeth Catholic Church (917 Montrose Rd – Rockville, MD) on Saturday, February 18th at 7:30pm. Performances will include Brahms - Hungarian Dances. nos. 5, 6, 7; Tchaikovsky - Romeo & Juliet Fantasy and Strauss - Der Rosenkavalier Suite. The concert is FREE but donations are accepted (checks canbemadepayableto the R&W Foundation) and a portion of the proceeds will be donated to the NIH Charities. Face masks are required.
Seeking New NIH R&W Board Members
TheNIHR&Wislookingfornewboardmembers.Doyouhave an interest in helping your employee morale association grow? Bring your thoughts and fresh ideas to board meetings and help the NIH R&W Association reach new levels. New members would be required to participate in bi-monthly meetings of up to one hour, provide ideas to improve the R&W, assist in growing the R&W’s presence throughout NIH and build R&W membership. Learn more about R&W online
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.
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 OverTime / 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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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 $40
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. Thevan 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 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.
Vacations for Every Budget
VacationWiser.com specializes in providing vacation travel with easy payment solutions through theconvenienceofpayroll 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, vacation homes, sightseeing, and more.
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• 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!
2023 NIH R&W Food Truck Program Returns in March 2023
The 2023 Food Truck Program is expected to return on Tuesday, March 14th. Expect to see many of your favorites return as well as a few new delicious choices to be added in 2023. Food options this year include Trucks expected to participate this year include Asian, BBQ, Caribbean, Comfort Foods, Creol, Egyptian, Latin, Mediterranean, Seafood, Vegan, Gluten-Free and Dessert/Specialty. A list of expected food trucks is available online
Our expected truck schedule is as follows
March & April: Tuesday – Thursday - 2 Savory trucks
May - September: Monday & Friday – 1 savory truck
May – September: Tuesday – Thursday – 2 or 3 savory trucks and one weekly sweet truck
October: Monday & Friday - 1 Savory truck
October: Tuesday – Thursday – 2 savory trucks
November(thruNov.9th):–Monday – Friday –1 savory truck
The Harlem Globetrotters Are Coming to Town
-The Harlem Globetrotters 2023 World Tour is coming with game like never before! Your favorite Globetrotter stars are bringing out their amazing basketball skills, outrageous athleticism and a non-stop LOL good time. Join the Globetrotters as they go head-to-head against the Washington Generals who will stop at nothing to try and defeat the world’s winningest team! In 2023, every fan is getting in on this action…that means YOU, so get ready! It’s GLOBETROTTER game time! Additional details will be available on the R&W’s website and via the R&W ListServ in early-February.
2023 NIH R&W Community Market Returns in April 2023
The NIH R&W Community Market is scheduled to return on Tuesday, April 11th. We expect to have all new vendors participating in the program and hope to offer a nice variety of products to the NIH community. Our first confirmed vendor to be joining the program is Nothing Bundt Cakes (Bethesda). We’re also attempting to bring in a variety of other sweets, baked bread and produce vendors.
R&W Corporate Sponsor Fairs Returning in 2023
TheNIHR&W isexcited toannouncethereturnofitscorporate sponsor fairs in 2023. Expect to see a variety of companies including local senior living, local apartment complexes, financial education, hotels, phone services, local attractions, travel companies and more. The fairs are scheduled to take place from 10am – 2pm on the South Lawn of Bldg. 10 beginning in April.
Judges Needed For STEM Fair March 9th
Judges are needed for the Paint Branch Elementary School STEM Fair on Thursday, March 9th from 9am – 2pm. Two judges will be needed for each grade level from Grade 3 - 6. Breakfast,lunch andrefreshmentswillbeserved duringjudging and gifts will be given to judges. Paint Branch is a STEM and Chinese Immersion School located in College Park. If you would like to donate your time to better educate our scientists of the future or have any questions about the fair please contact Ms. Shen. Individuals will need ethics clearances before participating if gifts are going to be provided to judges.
National Wear Red Day®: Get #OurHearts Pumping!
Each year on the first Friday in February, the National Heart, Lung, and Blood Institute, The Heart Truth® and others around the country celebrate National Wear Red Day® to bring greater attention to heart disease as a leading cause of death for Americans and steps people can take to protect their heart. Promote Wear Red Day in your community with resources such as printable stickers, posters, and social media graphics, including customizable ones. Join us Friday, February 3 to get #OurHearts pumping! Wear red and join The Heart Truth, the NIH Fitness Center, and NHLBI leaders for 25 minutes of heart-pumping activity! During this live event, Drs. Gary Gibbons, NHLBI director, and David Goff, director of NHLBI’s Division of Cardiovascular Sciences, will join NIH Fitness Instructor Linda Bessacque and others around the country for a sampling of fun aerobic exercises including kickboxing, dance, and flowing stretches. All fitness levels are welcome to participate. When it comes to physical activity, aim for at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. This can reduce your risk for heart disease and your chances of developing other risk factors, such as high blood pressure, diabetes, and being overweight. Join here: on Facebook or NIH VideoCast
Getting to Know #OurHearts
On Friday, February 17th get heart smart! Be smart when it comes to your heart. Improving heart health literacy can help us make healthy lifestyle choices that keep #OurHearts healthy. Join experts from the National Heart, Lung, and Blood Institute’s (NHLBI) The Heart Truth® program andthe Centers for Disease Control and Prevention’s (CDC) Million Hearts® initiative for a dialogue about what Americans should know to keep their hearts healthy. They’ll help you improve your own heart-health literacy by discussing what causes heart disease, what to know about your own individual risk factors, how you can prevent it, and what questions you should be asking your healthcare providers. Following the discussion, you’ll learn about resources available from The Heart Truth that can help you be “heart smart” and take action to prevent heart disease. Join on Facebook or NIH VideoCast
Stop by the R&W Gift Shop in Bldg. 31 to pick up your NHLBI Red Dress Pin and wear it on Friday, February 3rd .
Extraordinary Apartment Homes That Inspire and Invigorate at Every Step.
Discover The Barrett, the long anticipated luxury apartment residences just moments from downtown Bethesda. Now leasing studio to three-bedroom apartment homes with furnished and short term leasing options. Beautifully unexpected, boldly detailed, The Barrett at Chevy Chase Lake brings a sense of exquisite departure to every moment. Here, design, amenity, and community collide, transforming the classic charm of Chevy Chase into glamorous expression of connection, style, and exceptional escape. With stunning details and the ability to choose between two unit-finish palettes, here, your style becomes a lifestyle.
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.
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!
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!
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 Top Gun: Maverick, Jurassic World Dominion, Elvis, Minions: The Rise of Gru, Thor: Love and Thunder, Nope, Bullet Train, DC League of Super Pets, and more. Save 20%55%!
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 No ah, 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!
R&W members can reserve a hotel stay thru TicketsAtWork at over225,000hotels aroundthe world. Getadvancedbooking savings and last-minute deals. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!
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 during the winter months. Participating resorts and equipment rental companies include: CA (Diamond Peak Ski Resort, Palisades Tahoe), CO (Christy Sports, Monarch Mountain, Ski Butlers), MA (Berkshire East Mountain Resort, Catamount Ski Area), NJ (Windham Mountain), PA (Shawnee Mountain), UT (Christy Sports, Ski Butlers, Ski ‘N See) and VT (Stratton Mountain). Lodging is available at a variety of Vail Resorts located in CO (Beaver Creek, Breckenridge, Keystone, Vail) and UT (Park City) and The Westin Monache Resort, Mammoth (CA). Also available are Ikon Passes valid at 50 unique destinations worldwide. Discounts vary! Locations/offers subject to change.
Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%!
Getting to Know
#OurHearts
February 17th at 12pm
See page 8.
Virtual Personal Training offered by NIH R&W Fitness & Wellbeing Program! See page 4.
Food Trucks Returning in March.
See page 7.
Transverse Abdominis Training – 12pm
Barre Body for the Heart –12:15pm
Stretch & Foam Roll – 6am
Wear Red Day –Get #OurHearts Pumping! Boxing, Dance & Stretch –12pm
Functional Fitness – Focus: Heart Centered Balance – 6am
Tabata Heart –12pm
Webinar: 5 Financial Pitfalls to Avoid in 2023 – 12pm
Heart-Based Chair Challenge–12:15pm
Endurance for the Heart: Upper Body –12pm
Towel Stretch12:15pm
Yoga Heart Strong – 6am
Endurance for the Heart: Lower Body – 12pm
H.I.I.T. for Love – 6am
Weight + Weights for Love – 12:15pm Heart + Strength12pm
Heart Healthy Stretch –12:15pm
Purchase Ski tickets for the last major ski weekend of the season. See page 9.
Box + Build12:15pm
Cardio Conditioning –12pm
Chair Tabata –12pm
Healthy Heart H.I.I.T. – 6am
R&W Memberships –Buy at R&W stores or online for $9 a year.
Webinar: Maryland College Savings – 12pm Just Stretch –12:15pm
Schedule your appointment at the NIH Blood Bank 301-496-1048
HIIT 360 12pm
Yoga for Athletes – 6am Heart Health Cardio – 12pm
Heart Healthy Strong & Stable –6am
Cardio + Abs for the Heart – 12pm
Discount Purchasing Program with Purchasing Power
See page 8
NIH Philharmonia Concert 917 Montrose Rd 7:30pm
Mat Pilates –12:15pm
Tabata Kick Crazy – 12:15pm
Sculpt
R&W Financial Webinar Retirement Risks and How to Overcome Them March 15th 12pm
Purchase NIH clothing and more online or in store.
Abdominal Focus: Obliques -