January 2021 R&W Newsletter

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Date

Day

Time

Program

Trainer

1/4

Monday

8am – 8:30am

Stretch + Foam Roll

Shannon

1/5

Tuesday

12pm – 12:30pm

Power Lift Combo

Charissa

1/6

Wednesday

12pm – 12:30pm

Balance Body Sculpt

Ashley

1/7

Thursday

8am – 8:30am

Functional Fitness Focus: Hip Hinge

Shannon

1/7

Thursday

12pm – 12:30pm

Bodyweight Only

Charissa

1/8

Friday

12pm – 12:30pm

Tabata Cardio Strength

Ashley

1/11

Monday

8am – 8:30am

Yoga Strong

Shannon

1/12

Tuesday

12pm – 12:30pm

Swiss Ball Pilates

Charissa

1/13

Wednesday

12pm – 12:30pm

Bodyweight Build

Ashley

1/14

Thursday

8am – 8:30am

New Year HIIT

Shannon

1/14

Thursday

12pm – 12:30pm

Boxing + Core

Charissa

1/15

Friday

12pm – 12:30pm

Loop Band Core + More

Ashley

1/19

Tuesday

12pm – 12:30pm

POWER

Charissa

1/20

Wednesday

12pm – 12:30pm

Unique Strength Conditioning

Ashley

1/21

Thursday

8am – 8:30am

Strong & Stable

Shannon

1/21

Thursday

12pm – 12:30pm

Kickboxing

Charissa

1/22

Friday

12pm – 12:30pm

Ab Attack! Focus: Low Abs

Ashley

1/25

Monday

8am – 8:30am

Yoga for Relaxation

Shannon

1/26

Tuesday

12pm – 12:30pm

Abs & Glutes

Charissa

1/27

Wednesday

12pm – 12:30pm

Glider Challenge

Ashley

1/28

Thursday

8am – 8:30am

HIIT It!

Shannon

1/28

Thursday

12pm – 12:30pm

Yogalates

Charissa

1/29

Friday

12pm – 12:30pm

No Repeat Cardio

Ashley

Virtual Fit for YOU Descriptions

30 Minute Sessions ~ All fitness levels welcome

Stretch + Foam Roll with Shannon: You’ll need a mat and a foam roller for this class dedicated to self-myofascial release and stretching. Start the year off feeling lighter and more free...your body will thank you for it!

Power Lift Combos with Charissa: What’s better than fatburning focused training for major muscle groups? Fat-burning focused training of multiple muscle groups at a time! Grab your medium to heavy weights for this strength training class that will burn calories and fat for hours to days after your workout! A mat is suggested.

Balanced Body Sculpt with Ashley: Light to heavy dumbbells and a mat are needed for this class dedicated to stability strength training and balance. Balance is important to overall health per the National Institutes of Health Physical Activity Readiness. Begin your year balanced and healthy!

Functional Fitness Focus: Hip Hinge with Shannon: Using weights, this class will guide participants thru hip hinge, while integrating other movements that will aid in efficacy of daily activity. Hip hinge is integral to movement and necessary to bending and completing tasks. Learn to safely move thru hip hinge!

Bodyweight Only with Charissa: Take it back to the basics with strength training using your own bodyweight! All major muscle groups will be activated during this class. A mat is suggested.

Tabata Cardio Strength with Ashley: This class involves intervals of 20 secs of hard work followed by recovery periods of 10 seconds. Using light to heavy weights, participants will engage in strength training and cardio repetitions that will increase the heart rate and keep the body guessing.

Yoga Strong with Shannon: Shake up your Yoga practice by adding weights! Yoga poses will be explored during this class involving weights for a total body workout. Yoga mat is suggested.

Swiss Ball Pilates with Charissa: Utilizing a Swiss ball, participants will engage in various Pilates exercises designed to lengthen and strengthen the body from the inside out. Some of the key elements of Pilates include control, opposition and precision.

Keep your body strong and lean with Pilates!

Bodyweight Build with Ashley: A low-impact class requiring no equipment! All you need is you! This class involves strengthening the major muscle groups by incorporating exercises that engage your own bodyweight! No weights needed. A mat is suggested.

New Year HIIT with Shannon: 45 second intervals of hard work followed by 15 seconds of recovery will guide this high-intensity interval class. Light to heavy weights will be used. Expect exercises that will increase the heart rate and challenge new and seasoned participants alike. A mat is suggested.

POWER with Charissa: Supercharge your fitness with power!

Explosive, quick movements and short repetitions guide this class, which is intended to incite fat burning. The major muscle groups will be explored. Participants will need medium to heavy weights and a mat.

Unique Strength Conditioning with Ashley: Using light to heavy weights and a mat, various exercises will be explored- none repeated! Intervals of 45 seconds of work followed by 15 seconds of recovery encourage muscles to expend energy to exhaustion or near exhaustion. Don’t miss this total body workout!

Strong & Stable w/ Shannon: Acquire stability and strength using hand weights and your body weight! To maintain healthy bones and muscle, strength training at least 3 times a week is recommended. This class involves a small commitment for major benefits! Light to heavy weights are suggested.

Kickboxing with Charissa: Put up your guard and get ready to fight! This class involves authentic kickboxing, designed to aid in self-defense and cardiovascular health. 30 minutes of kicks and hits is a guaranteed total body workout!

Ab Attack! Focus: Low Abs with Ashley: Grab a mat and commit to this abdominal challenge! The internal and external obliques along with the transverse and rectus abdominis make up the abdominals. Prepare to activate and exhaust the core during this center-focused class!

Yoga for Relaxation with Shannon: This Hatha class will engage participants with poses or asanas that are designed to ease and decrease stress in the body. The American Psychological Association reports that Americans have been profoundly affected by the COVID-19 pandemic and compounding stressors are having real consequences on our minds and bodies. Take a moment and unplug with Yoga! A mat is suggested.

Abs and Glutes with Charissa: The abdominal and gluteus muscles are necessary to stability and mobility. In just 30 minutes, participants can expect to exhaust these muscles and increase their overall strength and health! A mat is suggested.

Glider Challenge with Ashley: Paper plates or gliders are needed to engage in this class, encompassing intervals of 30 seconds of work followed by 10 seconds of recovery. A total body workout, participants can expect to move through bodyweight strengthening and cardiovascular exercises. A mat is also needed.

HIIT It! with Shannon: High intensity interval training is beneficial in increasing endurance, increasing metabolism, regulating insulin levels and reducing body fat. Using hand weights and your own body weight, this class will involve intervals of 30 seconds of hard work followed by recovery intervals of 15 seconds.

Light to heavy weights suggested and a mat.

Boxing + Core with Charissa: Hook, jab and uppercut your way through this total body workout! Boxing combinations will increase cardiovascular endurance of participants as well as overall strength. Core conditioning will aid fighters in stability and mobility. Light on the feet, prepare to roll like the butterfly and sting like the bee!

Yogalates with Charissa: Yoga and Pilates are mind/body practices that incorporate breath control and foundational movement that increase strength, mobilization and stabilization.

Flowing with the breath, each exercise will energize and oxygenize the organs, muscles and tissues to increase overall health and ease of daily functionality for participants. No Yoga or Pilates experience necessary. Students will need a mat for this class. All levels welcome.

Loop Band Core + More with Ashley: Using loop bands, this class will engage participants with exercises designed to strengthen the abdominals, hips, back and more! Intervals of 45 seconds of work followed by 15 seconds of recovery for each exercise should be expected. Light to strong loop bands and a mat needed.

No Repeat Cardio with Ashley: This high-intensity interval class will involve 30-second bouts of hard work followed by 10 seconds of recovery. Cardiovascular exercise is important for heart health and overall wellness. Commit to just 30-minutes and notice an increase in energy levels and happiness! A mat is suggested.

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Show Some Love and Be the Face of Change 2020 NIH Combined Federal Campaign

You are invited to join the Combined Federal Campaign (CFC) community by supporting your favorite cause. Whether your cause is veterans, promoting arts and culture, helping animals, empowering young students, or something else – the CFC gives us all the chance to make a difference. Make a monetary donation or pledge volunteer hours (at participating charities) and make an impact in other’s lives. Make a huge difference over time with a small contribution per paycheck, one-time or recurring credit, debit or e-check donation. Show Some Love and Be the Face of Change!

Don’t delay and make your pledge online and click “DONATE” before January 15th. Thank you for making a difference.

Combined Federal Campaign (CFC)

NIH is one of the leading CFC contributors in the area, but we still need your help. We can’t meet our goal without you! Any amount you can give helps those in need! Federal employees are encouraged to designate their contributions to as many as five charitable CFC organizations. Support the NIH Charities!

Special Love/Camp Fantastic #49642 Special Love’s mission is to provide support to children with cancer and their families. This is normally accomplished thru camp and adventure programs, but right now that is in jeopardy. No one can gather, let alone immune-compromised children. As we all do our part, by staying home to slow the spread of COVID-19, the need to communicate, share and feel supported is heightened, especially for a family battling pediatric cancer. We rose to this challenge and created VOICE (Virtual Online In-home Camp Experience), an ongoing program thru social media; and made our summer camps (BRASS Camp for siblings and Camp Fantastic for patients) completely online.

The Children’s Inn #10324 The Children’s Inn at NIH is a nonprofit dedicated to providing a free “place like home” to children and young adults with rare and serious diseases, and their families, while they participate in NIH clinical research studies. Located on the NIH campus across from the NIH Clinical Center, The Inn provides free lodging, meals, recreational, educational and therapeutic services to more than 1,500 children and their families from across the world every year.

Visit The Children’s Inn for more info. Contact The Inn if you would like someone to speak to your employees.

Friends of Patients at the NIH #85994 Friends of Patients at the NIH provides emergency financial support to patients while they are receiving groundbreaking and life-saving treatments at the NIH Clinical Research Center. We cover unmet needs so that the patients can focus on recovery, healing and fulfilling their crucial role partnering with the NIH researchers advancing knowledge, discoveries and breakthroughs.

The Foundation for the NIH #29165 Donors of the Foundation for the National Institutes of Health (FNIH) help advance breakthrough biomedical discoveries and improve the quality of people’s lives in support of NIH’s mission.

As a 501(c)(3) charity chartered by Congress, the FNIH convenes scientific leaders, individuals, not-for-profits and corporations around biomedical research goals—all in an effort to respond to the most urgent priorities in human health, domestically and globally. The FNIH also supports the next generation of scientists by funding educational and training programs at NIH and raises funds for the Edmond J. Safra Family Lodge, which provides free lodging to patients and their families. Visit FNIH for more info.

Local Restaurant Highlights

Baronessa Italian Restaurant – Traditional Italian family recipes from brick-oven pizza to homemade pasta with a pinch of love and freshest ingredients from farmers to your table. Delivery available.

Caddie’s Bar & Grill – Great food, great drink and friendly service makes Caddies the place to hang out. Delivery available.

Dog Haus Biergarten Bethesda & Kentlands – Dog Haus creates hand-crafted hormone- & antibiotic-free hot dogs, sausages, burgers, plant-based proteins & one Bad Mutha Clucka, all served on King’s Hawaiian rolls. Delivery available.

Guardado’s – Serving the best selection of authentic Spanish and Latin American cuisine.

Hollywood East Café – Serving authentic Hong Kong style Chinese food and DimSum. Jimmy’s Seafood – Discount shipping available.

Krazy Steve’s/Carnivore BBQ – Delivery available and family meal drops for neighborhoods. Food prepared at Krazy Steve’s Comfort Cuisine in Silver Spring.

Les Delices – Specializes in European-style pastries; using only the highest quality, all-natural ingredients. Delivery available.

Poke Dojo – Delivery, gift cards and discounts available.

Are You Looking to Save Some Money?

GEICO (Government Employees Insurance Company) was founded in 1936 and is the second-largest private passenger auto insurer in the United States according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

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

Shop at R&W from Home

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

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

Local Restaurant Directory On Govemployee.com

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

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

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

FedAdvantage

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

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

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

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.

Join the R&W and Fitness ListServs

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

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

Blood and Platelet Donations Needed!

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

Give Back Using AmazonSmile

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

Order Your Business Cards Thru R&W

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

VacationWiser Vacations for Every Budget

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

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!

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Sunday Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.

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

Monday

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

Tuesday

Wednesday

Thursday

Friday

Saturday

R&W Online Shopping!

Lounge Pants, Sweatshirts, Hoodies, Jackets, & more!

Sweat Fest Cardio – 12pm

Discount Insurance thru R&W. See page 5.

Functional Fitness Focus: Hip Hinge- 8am

Stretch + Foam Roll – 8am

Power Lift Combo - 12pm

Upper Body Strength – 12pm

Yoga Strong – 8am

Swiss Ball Pilates – 12pm

Bodyweight Build – 12pm

Martin Luther King Jr. Day

Bodyweight Only – 12pm

Tabata Cardio Strength – 12pm

New Year HIIT – 8am

Virtual R&W Holiday Bazaar Ends Today

Boxing + Core – 12pm

Loop Band Core + More – 12pm

Strong & Stable – 8am

Power – 12pm

Unique Strength Conditioning – 12pm R&W Financial Webinar – 12pm

Yoga for Relaxation – 8am

Abs & Glutes – 12pm

Glider Challenge – 12pm

Kickboxing – 12pm

Ab Attack!

Focus: Lower Abs – 12pm

HIIT It! – 8am

Yogalates – 12pm

No Repeat Cardio – 12pm

Participate in the 2020 CFC. Find out how to donate and a list of NIH Charities on page 5.