February 2024 NIH R&W Newsletter

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Date 2/1 2/2 2/2 2/5

Day Thursday Friday Friday Monday

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

2/6 2/7 2/7 2/8 2/8

Tuesday Wednesday Wednesday Thursday Thursday

12:15pm- 12:45pm 12pm – 12:30pm 3pm - 3:30pm 12:15pm – 12:45pm 1pm – 1:30pm

2/9 2/9 2/12 2/13 2/13

Friday Friday Monday Tuesday Tuesday

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

2/14 2/14 2/15 2/15

Wednesday Wednesday Thursday Thursday

8:45am - 9am 12pm – 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm

2/16 2/16 2/20 2/20 2/20

Friday Friday Tuesday Tuesday Tuesday

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

2/21 2/22 2/22

Wednesday Thursday Thursday

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

2/23 2/23 2/23

Friday Friday Friday

6am – 6:30am 12pm – 12:30pm 12pm – 12:50pm

2/26 2/27 2/27

Monday Tuesday Tuesday

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

2/28 2/28 2/29

Wednesday Wednesday Thursday

12pm – 12:30pm 3pm – 3:30pm 12:15pm – 12:45pm

Program Chair Towel Stretch Total Body Stretch Cardio Tabata Functional Fitness – Focus: Heart-Centered Balance Cardio Dance Combos Upright Upper Body Non-Sleep Deep Rest - Participation Link Stretch & Flow Pilates & Stretch In-Person Only (RKL II Rm. 220-B) Heart Strong Yoga Upright Lower Body H.I.I.T Love Cardio Kicks Yoga Strength In-Person Only (Building 53) OD Heart-Based Meditation - Participation Link Glide n’ Go Recovery Stretch HIIT Treadmill In-Person Only (RKL II Rm. 220-B) Yoga for Athletes Cardio Craze Heart-Based Chair Stretching Tabata Cardio Circuit Yoga for Fitness Enthusiast In-Person Only (Building 53) HIIT Compound Strength Total Body Stretch Cardio Cycle In-Person Only (RKL II Rm. 220-B) Heart Health Month – Strong & Stable Upright Cardio Core Food & Mood Webinar - Participation Link Heart Healthy Max Strength Cardio Barre Yoga Relax In-Person Only (Building 53) Mini Band Abs & Glutes Non-Rest Deep Sleep - Participation Link Gentle Stretch

Trainer Charissa Shannon Ashley Shannon Charissa Ashley Allison Charissa Charissa Shannon Ashley Shannon Charissa Shannon Leslie Ashley Charissa Charissa Shannon Ashley Shannon Charissa Shannon Ashley Charissa Charissa Shannon Ashley Leslie & Allison Shannon Charissa Shannon Ashley Allison Charissa

“Fitness for You” January 2024 Virtual & In-Person Fitness Descriptions: All levels are welcome!

Thursday, February 1st Chair Towel Stretch with Charissa: Relieve achy joints and shortened muscles with towel stretches using the chair! With an arm length towel or strap and a stationary chair, participants will lengthen and rejuvenate the major and minor muscle groups. Stretching is beneficial to muscles and joints for the ease of performing daily tasks.

Friday, February 2nd Total Body Stretch with Shannon: Close the work week with stretching to aid in stress relief and increase joint range of motion. Stretching is beneficial to the health of muscles and joints and aids in averting preventable injuries. Prepare to stretch the total body! Participants need a fitness mat.

Cardio ❤️ Tabata with Ashley: Kickstart Heart Health Month and the weekend with cardiovascular exercise! For intervals of 20 seconds of hard work followed by 10-second recovery intervals, fitness enthusiasts will engage in lowimpact, high-intensity fitness training. Participants will perform all exercises while remaining upright. Get heart fit!

Monday, February 5th Functional Fitness: Focus| ❤️Heart-Centered Balance with Shannon: Find spatial awareness of the body in this heart-focused edition of functional fitness training! Prepare to find correct posture and balance, both physically and mentally, to achieve fluidity in performance of daily activities. Light weights and a mat will be utilized.

Tuesday, February 6th Cardio ❤️ Dance Combos with Charissa: Add some fun to rigid exercise routines! For 30 minutes, participants will learn basic steps of a sequence and build upon each sequence to keep the brain and heart working! Dancing also releases positive endorphins that help decrease stress and improve mood! Don’t miss this Heart Month specialty class! No dance experience needed.

Wednesday, February 7th Upright Upper Body with Ashley: Grab some moderate to heavy hand weights and get busy! To strengthen the upper body participants will perform exercises in intervals of 45 seconds of work followed by 15-second recovery/rest intervals. Prepare to engage muscles of the shoulders, back, chest, biceps, triceps, and abdominals and back! All exercises will be completed while standing upright.

Heart Energy, Heart space, Compassion and Stillness ❤️ Non-Sleep Deep Rest with Allison: Celebrate the month of February and the health of your heart by reducing stress and boosting your body's innate relaxation response 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.

Thursday, February 8th Stretch & Flow with Charissa: Invigorate muscles and joints with fluid stretching! Each stretch will seamlessly transition into another for a gentle, total body experience!

Stretching is recommended daily. Don’t miss this rejuvenating class! A mat is suggested.

Pilates + Stretch with Charissa (In-Person Only) RKL II Rm. 220-B: Achieve the Pilates Body! This Pilates class is designed to stretch and strengthen the body simultaneously, while targeting stretches for the muscle groups that are often over-worked and overlooked. It’s a class not to miss! A mat and light weights will be utilized.

Friday, February 9th ❤️Heart Strong Yoga with Shannon: Find a fitness mat and let’s get rooted! An evolutionary Yoga class, participants can expect to fuse strength training and yogic stretching for a wellrounded workout! Authentic poses will be explored using light to heavy weights. No Yoga experience is needed.

Upright Lower Body with Ashley: Close the week with lower body strength training! Using moderate to heavy weights, participants will perform high-intensity exercises in intervals of 45 seconds of hard work followed by 15-second rest/recovery intervals. Strength training helps to maintain bone and muscle health. All exercises will be executed while remaining upright. Commit to HIIT strengthening! Some strength training experience is suggested.

Monday, February 12th H.I.I.T Love ❤️ with Shannon: We love HIIT! Not only are maximal results achieved in a minimal amount of time, but the heart is strengthened, and the mood is elevated! High-Intensity Interval Training (HIIT) involves quick bursts of hard work followed by short recovery cycles. For this workout, intervals of 30 seconds of work followed by 10-second rest cycles will be performed. Light to heavy weights and a mat are suggested.

Tuesday, February 13th Cardio ❤️ Kicks with Charissa: Add authentic kicking drills to spice up stale cardiovascular fitness routines!

Participants will learn proper form and alignment of the body to perform genuine kickboxing kicks! Prepare for roundhouse kicks, front kicks, back kicks, and sidekicks for a cardio kickboxing kicks challenge! No kickboxing experience needed.

Yoga Strength with Shannon (In-Person Only) Bldg. 53: Fuse Yoga and strength training for an unconventional, yet empowering practice! This Hatha-based class is designed to increase flexibility and strength for performance of daily activities. Participants will focus on transitions and poses with mind-body connection while incorporating breath control.

Open the week with awareness and intention! A Yoga mat is suggested.

Wednesday, February 14th OD Heart-Based Meditation with Leslie: This 15-minute Heart-Based Meditation is a simple and easy daily practice that relieves stress, increases energy, supports healing, and encourages personal and spiritual growth and wellbeing.

Visit our website at www.govemployee.com Fitness Descriptions Cont…

Wednesday, February 14th Glide n’ Go with Ashley: Change things up with fitness training using gliders or paper plates! A cardio and strengthbased class, participants will execute exercises like lateral lunges and mountain climbers in 30-second intervals of work followed by 10-second intervals or rest/recovery. It’s a workout not to miss! A mat is suggested.

Wednesday, February 21st HIIT Compound Strength with Ashley: For intervals of 45 seconds of work followed by 15-second recovery intervals, participants will perform exercises that involve working 2 or more muscle groups simultaneously. Moderate to heavy dumbbells and a mat will be utilized. Commit to strength HIIT (high-intensity interval training) for the health of the bones and muscles!

Thursday, February 15th Recovery Stretch with Charissa: Did the week start off with getting less sleep than usual? Don’t fret! It’s the post-Super Bowl, end of week stretch class! Using a fitness mat, participants will perform stretches for the major and minor muscle groups of the body. Prepare to feel restored and relaxed after this recovery experience!

Thursday, February 22nd Total Body Stretch with Charissa: Feeling lethargic and short of breath? Then it’s time to stretch! This class will focus on breath control and alignment for a fulfilling stretch experience! By stretching regularly using proper form, participants protect the body from injuries that result from overuse, compression, or restriction. Fitness mat is suggested.

HIIT ❤️ Treadmill with Charissa (In -Person Only) RKL II Rm. 220-B: Take it up a bit with treadmill fitness! In intervals of 20-60 seconds of hard work and even shorter recovery cycles, participants will engage in high-intensity intervals of walking or running. Keep cardiovascular health in check with treadmill training!

Cardio Cycle with Charissa (In-Person Only) RKL II Rm. 220-B: Can we get a revolution? Ok, maybe more than one! This is a class that involves a stationary bike and great energy! Participants will give maximal effort in a minimal amount of time. Prepare for a mixed terrain ride!

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Friday, February 16 Yoga for Athletes with Shannon: Designed with fitness enthusiasts in mind, this class focuses on hip opening, muscle lengthening and breath control. By increasing joint range of motion, muscle strength, and flexibility, participants will gain improved ease of movement for daily tasks and better quality of life. To join, participants will need light to heavy weights and a mat. Get Yoga fit!

Cardio ❤️ Craze with Ashley: How fit can the heart get?

This high-intensity interval training class involves performing cardio exercises in 30-second bursts of hard work followed by 10-second cycles of recovery. Cardiovascular health is important to the circulatory system and heart health. Get better sleep and detox (ahem, sweat)!

Tuesday, February 20th ❤️Heart-Based Chair Stretching with Shannon: Help reduce stress and muscle tension by leveraging a chair for stretching! Participants will learn practical ways to use work chairs for daily stretching. The only equipment needed is a straight-backed chair with wheels. Open the week and open the heart with this experience!

Tabata Cardio❤️ Circuit with Charissa: Take the Tabata cardiovascular challenge! In intervals of 20 seconds of work followed by 10-second recovery intervals, participants will perform low-impact, high-intensity cardio exercises. Prepare to engage in stationary sprints, burpees and more!

Yoga for Fitness Enthusiasts with Shannon (In-Person Only) Bldg. 53: Gear up for a total body Yoga practice!

Asanas (poses) which increase stability, flexibility, and improve joint range of motion for the major and minor muscle groups will be performed. As participants engage in class, the instructor will coach participants on spatial awareness and controlled breathing. A Yoga mat is suggested.

Friday, February 23rd ❤️ Strong and Stable with Shannon: Increase the heart’s capacity and spatial awareness with strength-based stability, and balance exercises! Participants can expect to move though varied exercises designed to initiate muscle activation while increasing cardiovascular health! Medium to heavy weights and a mat will be utilized.

Upright Cardio Core with Ashley: No need to get on the floor when there’s Upright Cardio Core! Using 1 moderate to heavy weight, attendees will engage in exercises for 45-second intervals of work followed by 15-second rest/recovery intervals. Commit and get fit!

Food and Mood Webinar with Leslie & Allison: Join Leslie Pont, NIH Wellness Programs Manager; and Allison Rose, National Center for Weight, and Wellness, for post-Valentines Day information-sharing about the importance of good nutrition and how it is imperative to your overall health. Not only does good nutrition support disease prevention and deep rest, but it offers valuable cognitive benefits for your mood. Come away with tips to balance your daily energy.

Monday, February 26th Heart Healthy Max Strength with Shannon: Gather a set of moderate to heavy hand weights and a mat for a metabolic workout! Participants will perform heart-opening exercises strengthening and stretching the body simultaneously. Get heart fit.

Tuesday, February 27th Cardio ❤️ Barre with Charissa: Crank it up a notch with a fusion of Barre and cardiovascular fitness training! In repetitions of 8, participants will engage in moderate-to-low impact cardio exercises interwoven with ballet-inspired conditioning. Prepare to lengthen and strengthen the body while increasing the heart rate to aerobic and/or anaerobic thresholds! Light to moderate hand weights and a mat suggested.

Yoga Relax with Shannon (In-Person Only) Bldg. 53: Prepare for relaxation and rejuvenation! For this gentle and calming Yoga practice, participants will perform poses designed to alleviate achy and restricted joints and muscles.

Commit to getting Yoga fit! A Yoga mat is the only equipment needed.

Wednesday, February 28th Mini Band Abs & Glutes with Shannon: Grab a mat and some mini-bands and get busy! In intervals of 45 seconds of work followed by 15-second recovery intervals attendees will move through gluteal and abdominal strengthening exercises.

Strengthen the glutes and abs to support the back! Light to strong loop bands recommended.

Breath & Relax into Stillness – Non-Sleep Deep Rest with Allison: Celebrate the month of February and the health of your heart by reducing stress and boosting your body's innate relaxation response 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.

Thursday, February 29th Gentle Stretch with Charissa: Stretch all stresses away!

Using a fitness mat, participants will move through gentle stretches to help relieve compressed and achy muscles and joints. Stretching is necessary to the ease of movement in daily activities. Let’s get stretched!

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NIH Research Trade Show April 17th – 18th The NIH Research Trade Show will take place on Wednesday, April 17th – Thursday, April 18th from 10am – 3pm on the Bldg. 10 FAES Terrace. Visit around 40 different scientific vendors each day and learn about advancements in scientific research and technology that will assist in making breakthroughs in medical research. Food trucks will also be in Lot 10H selling lunches both days. Register today to learn more about the show and participating vendors.

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.

R&W Corporate Sponsor Fairs Returning in May The NIH R&W Corporate Sponsor Fair will return in May 2024. 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 fair will take place from 10am – 2pm on the South Lawn of Bldg. 10. More details in the coming months.

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

2024 NIH R&W Food Truck Program Returns March 5th

The R&W Community Market takes place on Tuesdays from 10am – 2pm on the South Lobby of Bldg. 10. The market will take place weather permitting. Current safety and health guidelines are to be observed. The market consists of the following vendors with more expected to be added soon:

The 2024 Food Truck Program is schedule to return on Tuesday, March 5th. Expect to see many of your favorites return as well as a few new delicious choices to be added in 2024. 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 - October: Monday & Friday – 1 savory truck May – October: Tuesday – Thursday – 2 or 3 savory trucks and one sweet truck November (thru 11/22): Monday - Friday - 1 savory truck

Apple Valley will have a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams.

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

Devine Wine Jelly: Is sure to add a gourmet experience to any social gathering. Each flavor of wine jelly has a unique taste with a smooth delightful aroma of wine. Taste it, Love it, Want it!

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.

Sweetdele’s Sweet Treats: Makes those traditional desserts you can’t find anymore – the kind that’s nostalgic from the good ole days. Purchase from a selection of cakes, pound cakes, cupcakes, cookies and more.

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

Vanpooling Is Economical and Environmentally Friendly Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased thru Enterprise Vanpool. The vanpool leaves Hagerstown Park and Ride at 5:30am for a 7am to 4pm work shift on Bethesda Campus. The van leaves NIH at 4:15pm Monday – Friday.

Full-time NIH Employees who turn in their parking hangers are eligible for the Transhare Program. Contractors are welcome but must make subsidy payments thru the Enterprise portal each month. If interested contact Rich Buckland at 304582-3113.

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

Are you in need of a new workout plan or motivation and guidance to reach your fitness goals?

Schedule Personal Training with Shannon 25 and 50 Minute Sessions Contact Sherrell Freeman to commit to get fit!

Purchase NIH Heart Health Awareness Shirts at the Bldg.

31 R&W Store or online.

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

Attractions Discounts Across the US

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

Before purchasing tickets or offers thru TicketsAtWork.com make sure to completely read the instructions for how the tickets work and if they are name specific or require reservations. We encourage those who partake in any of these activities to do so safely and following CDC guidelines.

There’s nothing like seeing a stage performance live and in person. Want to see a Broadway play? We’ve got you covered! Tickets are available for Dear Evan Hansen, Beetlejuice, MJ and more. If you’re heading to Vegas take in a different show for every night of the week. Whether you’re looking for Family Friendly, Concert, Comedy, Cirque du Soleil or Magic you’ll find something you want to see.

Discounts vary by show!

Attractions Discounts Across the US

Did you know that you can purchase tickets to most Sporting Events thru TicketsAtWork? This summer you can catch a baseball game across America or watch golf’s finest face-off in the Ryder Cup. You can do any of these and more.

Discounts vary!

R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Get advanced booking savings and last-minute deals. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!

Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%!

As an R&W member see the biggest blockbusters at a discounted price. Movie Tickets are available to a variety of movie theaters across the country. See summer’s hottest movies like Killers of the Flower Moon, Five Nights at Freddy’s, The Marvels, The Hunger Games: The Ballad of Songbirds and Snakes, Trolls Band Together, Napoleon, Wonka, Aquaman and the Lost Kingdom, Ferrari, The Color Purple and more. Save 20% - 55%!

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

Skiing and Snowboarding

Are You Ready to Rock?

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

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

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

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

Locations/offers subject to change.

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Sunday

Monday

NIH Heart Health Awareness Shirts Available at Bldg. 31 R&W See page 7.

Tuesday

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

Functional Fitness: - Focus: HeartCentered Balance – 6am

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

Cardio Dance Combos - 12:15pm

H.I.I.T. Love – 6am

Thursday

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

Upright Upper Body – 12pm Heart Energy, Heart Space, Compassion and Stillness - NonSleep Deep Rest – 3pm

Cardio Kicks – 12:15pm Yoga Strength – 1pm (Bldg. 53)

Five Financial Pitfalls to Avoid Webinar – 12pm

Heart-Based Chair Stretching – 6am

Retire Cardiowith Confidence: Tips to Conditioning – Maximize Your 12pm Income and Reduce Taxes Webinar – 12pm

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

Heart Healthy Max Strength – 6am Cardio Barre – 12:15pm Yoga Relax – 1pm (Bldg. 53)

Sculpt Repetitions - 12:15pm

Glide ‘n Go - 12pm

HIIT Compound Strength – 12pm

Chair Towel Stretch – 12:15pm

Cardio Tabata 12pm

Health Screening by Kaiser – Lot 10H

Heart Strong Yoga – 6am

Stretch & Flow 12:15pm Pilates + Stretch 1pm (Rockledge)

Upright Lower Body - 12pm

Tabata Cardio – 12pm

Saturday

NIH Philharmonia Concert - 7:30pm St. Elizabeth Catholic Church (917 Montrose Rd – Rockville, MD)

Yoga for Athletes 6am Recovery Stretch – 12:15pm HIIT Treadmill 1pm (Rockledge)

Cardio Craze – 12pm

Strong and Stable - 6am Total Body Stretch – 12:15pm Cardio Cycle 1pm (Rockledge)

Upright Cardio Core – 12pm Food and Mood Webinar – 12pm Shop for NIH Logo Merchandise available at R&W.

Mini-Band Abs & Glutes – 12pm HIIT 360 – 12pm Breath & Relax into Stillness – NonSleep Deep Rest – 3pm

Friday

Total Body Stretch– 6am

OD Heart-Based Meditation - 8:45am

Tabata Cardio Circuit – 12pm

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

Wednesday

Gentle Stretch – 12:15pm

Backpacks, Blankets, Heart Shirts & More!

KSAC Swim Pass See page 5 for details.