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“Fitness for You 2025 February Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Monday, February 3rd

6am Yoga 4 Athletes with Shannon: It’s a non-traditional, Hatha-based Yoga class! Designed for athletes and seasoned fitness enthusiasts, this practice aids in releasing muscular and joint stress that results from the physical demand of competitive sports and activities. A focus on increasing flexibility and overall mind and body awareness will be accentuated. A Yoga mat and block are recommended.

8am Yoga Relax with Shannon (In-Person Only) Bldg. 53: Engage in this calming, restorative practice to start the week! A Hatha-based class, participants will perform poses designed to open the mind, body and spirit. Breath control will be incorporated into each posture for a fully invigorating experience! A Yoga mat is recommended.

Tuesday, February 4th

12:15pm ❤Cardio Kickbox Basics with Charissa: Rev up aerobic capacity with hooks, jabs, and kicks! Learn authentic kickboxing while gaining defensive fighting techniques and a stronger heart! In repetitions of 8, participants move continuously and induce a sweat! A cardio workout not to miss!

Wednesday, February 5th

12pm ❤ Health Cardio Tabata with Ashley: Put some heart into it! Tabata is the high-intensity workout that gleans max health benefits in a short amount of time! In intervals of 20 seconds of work followed by 10-second recovery, participants perform various cardio exercises for a total body fitness experience! A mat and one’s own bodyweight will be utilized.

3pm Open Your Heart and Soften into Stillness with the Practice of Non-Sleep Deep Rest with Allison: Celebrate the month of February (American Heart Health Month!) and boost the health of your heart by reducing stress and strengthening our body's innate relaxation response with the practice of nonsleep 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. Participation Link

Thursday, February 6th

12:15pm Slow Flow Stretch with Charissa: Perform gentle stretches for the health of the major and minor muscle groups! Participants can expect to engage in controlled, deep breathing while moving through stretches to increase effectiveness and joint range of motion. Grab a fitness mat and join in!

Friday, February 7th

6am Stability Ball Core with Shannon: Feeling core-ageous? Look no further! Strengthen the core by performing trunk exercises in repetition of 8. This all-levels class utilizes a stability ball, light to heavy weights, and a mat. Don’t miss it!

12pm Total Body Strength + Mobility with Ashley: Be strong, be mobile! Perform strength exercises for the major and minor muscle groups in intervals of 45 seconds of work followed by a 15-second rest or recovery. Strength training at least 3 times a week is recommended for the aging population. Use moderate to heavy dumbbells and commit to get fit!

Monday, February 10th

6am ❤ Love HIIT! with Shannon: The heart will smile with the benefits of high-intensity interval training! 30-second bursts of hard work followed by 10-second cycles of recovery will guide the class. Exercises to increase endurance and strength will be performed. A mat is suggested.

Tuesday, February 11th

12:15pm Light Weight ❤ Cardio Conditioning with Charissa: Who says light weight workouts don’t induce a sweat? For two rounds of 8 repetitions, participants will sculpt and tone the total body! A set of light dumbbells and a mat is all that’s needed! Don’t miss it!

1pm Cycling ❤ Circuit with Charissa (In-Person Only) RKL II Rm. 220-B: It’s time for a revolution! Ignite the cardiovascular system with indoor cycling! Participants will move through interval-based circuits of various terrains for a sweat-inducing, calorie-cutting workout experience! Put the pedal to the metal and let’s ride!

Wednesday, February 12th

12pm Mini Bands: Abs + Glutes with Ashley: Grab a mat and some loop bands to join this low-impact, high-intensity workout! In 45-second intervals of work followed by 15-second recovery intervals, participants will engage in strengthening exercises for the abdominal and gluteal muscles.

Thursday, February 13th

12:15pm Chair + Ball Stretch with Charissa: Elevate, relax, and release with a stationary chair and resistance ball! Using a 12cm to 20cm Swiss ball, participants will move through various stretches that are designed to decompress, lengthen, and/or help relive tired, achy joints and muscles.

Friday, February 14th

6am Max Strength: Shoulders, Traps + Lats with Shannon: Who’s going to shoulder it? A strong thoracic spine and shoulders are important to posture, confidence, and the ability to fluidly perform daily activities. Using a mat and light to heavy weights, participants will perform repetition-based strengthening exercises for the shoulders, trapezius, and latissimus dorsi. Whether pushing, pulling or overhead lifting, learn correct alignment and how to properly move in space.

8am Valentines Day Yoga with Shannon (In-Person Only) Building 53: Heart-opening postures do the body good! Participants will perform poses that encourage heart-opening and stimulate the muscles and joints for overall increased flexibility and muscle and joint range of motion. A Yoga mat is recommended.

12pm Mobility ❤Cardio: Low Impact with Ashley: Get moving, get mobile! Participants will engage in cardiovascular exercises performed in 30-second intervals of hard work followed by 10-second recovery intervals. It’s heart health month…make sure not to miss a beat! No equipment needed.

Tuesday, February 18th

12:15pm Hearty ❤ Cardio Dance Party with Charissa: So, you think you can dance? Well, put on those jazz shoes and get to stepping! Learn 8-count dance sequences organized into 32-count combinations. Heel-toe, hitch, and grapevine into oblivion!

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Class Descriptions Cont…

Wednesday, February 19th

6am Mobility, Strength + Stretch w/ Shannon It’s an alllevels, functional fitness class! For daily activity, bone health, posture and balance play a role in ease of movement. During this class, participants will receive instruction on body mechanics and how to properly align the body in space. Repetition-based, a fitness mat and light hand weights will be utilized. Be mobile and strong!

12pm ❤Gliding! with Ashley: Tap into resistance and cardiovascular training with gliding! Using gliding discs or paper plates, participants will perform exercises in intervals of 30 seconds of work followed by 10-second cycles of recovery. A fitness mat is also suggested.

3pm Breathe and Relax into Stillness: Non-Sleep Deep Rest with Allison: Celebrate the month of February (American Heart Health Month!) and boost the health of your heart by reducing stress and strengthening our 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. Participation Link

Thursday, February 20th

12:15pm Floor Stretch with Charissa: If muscles are sore, meet us on the floor! This stretching session is designed to lengthen shortened and tight muscles, relieve achy joints, decompress the spine, and assist in alleviating general stress in the body. A fitness mat is suggested.

Friday, February 21st

6am Yoga Relax with Shannon: Get a little restoration and rejuvenation! Participants will perform poses (asanas) that focus on opening the body and decompressing the spine. It’s a spiritual practice for the mind, body, and spirit. A Yoga mat and block suggested.

12pm Muscle-Focused Tabata with Ashley: Got strength? It’s a Tabata class dedicated to strength training! Using moderate to heavy hand weights, participants will perform exercises designed to strengthen the major and minor muscle groups. 20-second intervals of hard work followed by 10second intervals of recovery will be explored. Keep bones healthy and lift!

Monday, February 24th

6am Balance & Strength with Shannon: Increasing overall strength and balance of the body is important to the daily demands of life. Using a stationary chair or balance bar and light to heavy weights, participants will move through various exercises for the health of the bones and muscles. This repetition-based class is for all levels. Get balanced and strong!

Tuesday, February 25th

12:15pm Barre + Pilates with Charissa: Lengthen and strengthen the body simultaneously! Key elements of Barre and Pilates include breath control, oppositions, and concentration, yielding noticeable and viable results when practiced regularly. Grab a set of light to moderate hand weights and a mat to join. Repetitions of 8 will be explored.

1pm ❤Treadmill + Trunk with Charissa (In-Person Only)

RKL II Rm. 200-B: Get fit with treadmill and trunk training! The first 20 minutes of class will involve cardiovascular exercise on the treadmill followed by the final 10 minutes of class reserved for core work. Optimize time and health benefits with this 30-minute total body workout!

Wednesday, February 26th

12pm Oblique Obliteration with Ashley: Got back pain? Strengthening the obliques can reduce or eliminate back pain! Using a fitness mat, participants will perform abdominal exercises in 45-second intervals of work followed by 15-second recovery intervals. Improve posture and core strength!

Thursday, February 27th

12:15pm Towel Stretch with Charissa: Increase traction in each stretch with a towel! This class involves stretching the major and minor muscle groups using an arm-length, thin towel. Get some much-needed relief and rejuvenation! A fitness mat is suggested.

Friday, February 28th

6am Transverse Plane & Trunk w/ Shannon: Focus on strengthening & stretching along the transverse plane and trunk! Using light weights and a mat, participants will perform various exercises for the center that aid in proper posture for daily activities. Close the month out strong!

12pm Tabata ❤Cardio, Strength + Mobility with Ashley: Get on a good foot! Practice proper posture and alignment while performing cardiovascular and strength training exercises to aid in daily functional activities. Intervals of 20 seconds of hard work followed by 10-second recovery intervals will guide the class. Moderate to heavy dumbbells will be utilized.

Join the R&W and Fitness ListServs

Get the latest on all things R&W related delivered to your inbox. Be the first to hear about upcoming events, R&W store specials, special ticket off.ers, and more. Everyone is welcome to join, and membership is not required to receive the listserv emails. Just provide your name and email and the info will begin to flow. Also join our Fitness Center listserv to get info on specials, upcoming classes, and any emergency closures.

Kaiser Permanente Mobile Health Van Screenings – February 20th & 27th

Back by popular demand, NIH is bringing biometric health screenings to campus on Thursdays, February 20th and February 27th from 8am – 2pm. This service is available for both federal and contract staff, and can receive checks on blood pressure, cholesterol (non-fasting), diabetes (A1C) and general health education. Staff can schedule appointments ahead of time, though walk-ins are also welcome. Screenings take 15 minutes on average. An informational flyer about the visit can be found here. Questions about this service should be sent to DATS’ Program Specialist, Jan Tortarella

The R&W Community Market takes place on Tuesdays from 10am – 2pm on the South Lobby of Bldg. 10. The market will take place weather permitting. The market will return to the South Lawn of Bldg. 10 in April. Current safety and health guidelines are to be observed. The market consists of the following vendors with more expected to be added soon: Apple Valley will have a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams.

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

Great Harvest Bread Company: Purchase a variety of fresh baked breads, including gluten-free, brownies, cinnamon rolls, muffins, scones, biscotti, dog treats and more.

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

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

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

Food Trucks Return in March. Look for a many of your favorite trucks to return and a variety of new trucks.

NIH Heart t-shirts, short and long sleeve, are available at the Bldg. 31 R&W Gift Shop. Purchase yours, and other items, at the Bldg. 31 store Tuesdays – Thursdays from 7:30am – 3pm or online and choose to pick-up in store Tuesdays – Thursdays or have items mailed to you.

2025 NIH R&W Food Truck Program Returns March 11th

The 2025 Food Truck Program is schedule to return on Tuesday, March 11th. Expect to see many of your favorites return as well as a few delicious new choices to be added in 2025. Food options this year include Trucks expected to participate this year include Asian, BBQ, Caribbean, Egyptian, Latin, Mediterranean, Pizza, Seafood, Vegan, Gluten-Free and Dessert/Specialty. A list of 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

R&W Corporate Sponsor Fairs Returning in May

The NIH R&W Corporate Sponsor Fair will return in May 2025. 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.

Celebrate American Heart Month This February

Heart disease is the leading cause of death for men and women in the United States. Most middle-aged and young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk of heart disease. The good news is that there’s a lot we can do to prevent it. Learn more at NHLBI’s Heart Month website

NIH Research Trade Show

April 9th – 10th

The NIH Research Trade Show is scheduled to take place on Wednesday, April 9th – Thursday, April 10th from 10am – 2pm on the Bldg. 10 South Lobby. 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.

Vanpooling Is Economical and Environmentally Friendly

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

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

NIH Sailing Association Open House

March 6th – Davis Library, Bethesda MD

The NIH Sailing Association is one of the R&W activity clubs. Membership is open to NIH (and NOAA) employees, patients, contractors and their families. The Club’s main activity is sailing five Flying Scots, owned by the club and maintained in slips south of Annapolis, MD, on the South River. Club meetings are held each month and are open to all club members. Members qualify to charter club boats by completing the NIHSA Basic Training course or by demonstrating their competence in a comprehensive checkout sail. The NIHSA provides many opportunities for Club members to get together and share time on the Chesapeake Bay.

The NIHSA will be hosting an Open House on Thursday, March 6th at the Davis Library in Bethesda. Stop by anytime from 6:30pm - 8pm.

At the NIHSA Open House, you can explore your interest in learning to sail and discover all the opportunities for sailing with the NIHSA. Information will be provided about NIHSA Basic Training classes, the racing program, and social activities the club offers. For more information about the club, please visit the NIHSA website

Join the Open House: Thursday, March 6th from 6:30pm – 8pm Davis Library, Meeting Room #1 (downstairs) 6400 Democracy Blvd, Bethesda, MD

Plenty of parking is available – if using the Metrobus, the J1 and J2 buses leave from the Medical Center Metro station and stop at the Davis Library. Please send questions about membership or the NIHSA Open House to nihsa.membership@gmail.com

Wellness Workshop: Boosting Your Brain Power

Learn daily habits and activities to exercise your mind and improve your overall brain health at any age.

• Thursday, February 6th, 12:00 PM-1:00 PM (ET)

• More info

American Heart Month®

Mindful Moment – Weekly on Thursdays

Dr. Rezvan Ameli leads a weekly, 30-minute meditation on behalf of the NIH Community through the end of February 2025. Pop in for any portion that suits your schedule, and we hope to see you there.

• Thursdays from 2-2:30 pm ET

• Zoom link

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

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

Attractions Discounts Across the US

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

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

Are You Ready to Rock?

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

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

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

Attractions Discounts Across the US

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

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

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

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

Skiing and Snowboarding

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