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Da y
Time
Program
Mo nda y Mo nda y Tue sda y
6am – 6:30am
Yoga Rejuvenate
12pm – 12:30p m 12:15p m– 12:45p m 12pm – 12:30p m
Low Impact Cardio
We dne sda y Th urs day Fri day Fri day Mo nda y Tue sda y We dne sda y Th urs day
12:15p m– 12:45p m 6am – 6:30am 12pm – 12:30p m 6am – 6:30am 12:15p m– 12:45p m 12pm – 12:30p m
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Bodyweight Tabata
Sha nno n As hle y Ch aris sa
Power of 12: Upper Body
As hle y
Plyo + Powerlift
Ch aris sa
Functional Fitness – Focus: Triple Extension
Sha nno n As hle y Sha nno n
Lower Body HIIT & Foam Roll
Kickbox Combos
Inner + Outer Thigh Challenge
Ch aris sa As hle y
12:15p m– 12:45p m 6am – 6:30am
Swiss Ball Challenge
Ch aris sa
Loaded Yoga
Sha nno n
Fri day
12pm – 12:30p m
Tabata Endurance Challenge
As hle y
Tue sda y
12:15p m– 12:45p m 12pm – 12:30p m
Absolutely Abs
Ch aris sa
Compound Strength
As hle y
Bodyweight Birthday
Ch
Fri day
We dne sda y Th
12:15p
“Fitness for You” January 2022 Virtual Fitness Descriptions:
All levels are welcome!
Yoga Rejuvenate with Shannon: Begin 2022 with invigoration of the mind, body and spirit! Using a Yoga mat, participants will engage in various asanas (poses) that are designed to energize and activate muscles, bones, and joints. Yoga blocks are optional. Low-Impact Cardio with Ashley: Increase the heart rate without jumping! Exercises like squats and lunges will be executed during this cardiovascular training class! Mobility will also be explored as participants will remain upright or standing for the duration of class. Bodyweight Tabata with Charissa: Take your workout anywhere! This class, packed with high-intensity, will challenge new and old fitness enthusiasts alike! Participants can expect to perform strength and cardiovascular exercises in intervals of 20 seconds followed by 10-second recovery periods. A 30-second recovery will follow every 3rd interval. A mat will be utilized. Power of 12: Upper Body with Ashley: Using light to heavy dumbbells, attendees will move through repetition-based exercises performed in sets of 12 for 2 cycles. Mobility will also be explored as all exercises will be executed standing upright. Start the first of 12 months off strong with “Power of 12”! Plyo + Power Lift with Charissa: Maximize fat burn and calorie expenditure during this power explosion! Using medium to heavy dumbbells participants will engage in 20second strength intervals followed by 20-second plyometric intervals, with 10-second recovery cycles between bursts.
Jumpstart health goals and plow into the new year with plyo and power! Functional Fitness: Focus| Triple Extension with Shannon: Using light to heavy hand weights, participants will learn how to properly execute triple extension, which is integral to mobility and the completion of daily tasks. Triple extension refers to the simultaneous extension of the hips, knees and ankles. This low-impact, total body workout will energize attendees for a fully charged day and weekend! Power of 12: Lower Body with Ashley: Grab medium to heavy weights and gear up to activate the lower body! Participants can expect to remain upright while executing exercises organized in sets of 12 for 2 rounds. Don’t miss this opportunity to usher in the week strong! HIIT & Foam Roll with Shannon: Experience an energetic start to the year with combination High-Intensity Interval Training (HIIT) and Foam Rolling! Light weights, a foam roll, and a mat will be used during this class dedicated to anaerobic exercise and self-myofascial release. Get fit with HIIT! Kickbox Combos with Charissa: Kickstart the year off right! Jab, hook, and roundhouse through this high-intensity experience! Participants can expect to engage in authentic hits and kicks, which are valuable in defensive response. Inner + Outer Thigh Challenge with Ashley: In intervals of 45 seconds of work followed by 15-second recovery periods, this class will focus on the adductors, abductors and more! This low-impact class is all about strengthening the hips, which are integral to movement. Loop bands will be used to increase intensity. A mat is suggested. Swiss Ball Challenge with Charissa: Increase intensity and shake up mundane fitness routines with the stability ball! Intervals of 60 seconds of work followed by 15-second recovery periods will be explored. Exist to defy gravity! Don’t miss this opportunity to start the year boldly! A mat is suggested. Loaded Yoga with Shannon: “Lift” your Yoga practice by adding weights! Traditional Yoga poses will be executed during this non-traditional Yoga experience! The instructor will involve light to heavy hand weights throughout the practice to strengthen and stretch the body simultaneously! A Yoga mat will be utilized. Tabata Endurance Challenge: To increase endurance, participants should prepare to engage in 1 exercise for 8 cycles, with each cycle consisting of a 20-second interval of hard work followed by a 10-second interval of recovery. Only using bodyweight and a mat, this workout is great for travelers! Tap into anaerobic state with Tabata! Absolutely Abs with Charissa: The abdominal muscles support the spine and are important to stability and balance. Exercises that strengthen the internal and external obliques, pyramidalis, and the rectus and transverse abdominis will be explored. One light to heavy weight and a mat will be used.
Compound Strength with Ashley: Grab medium to heavy hand weights and a mat for this strength-based workout session! To achieve compound strength, participants will perform exercises involving more than one major muscle group at a time. Exercises will be executed in intervals of 45 seconds of work followed by 15-second recovery periods. Bodyweight Birthday Party with Charissa: Join Charissa in celebrating her born day with a bodyweight workout! Some of Charissa’s favorite bodyweight blasting exercises will be explored! Don’t miss this exciting fitness party! A mat is suggested. This class is a Hatha-based Yoga practice designed to ease stress of the body. According to The American Psychological Association, Americans have been profoundly affected by the COVID-19 pandemic and compounding stressors are having real consequences on the minds and body. Take a moment and unplug with Yoga! A Yoga mat is suggested. Obliques Only with Ashley: Upright and on the floor, overwhelm the obliques ‘til you can’t no more! Intervals of 45 seconds of work followed by 15-second recovery periods will guide this 30-minute workout. Participants will utilize their own bodyweight and a mat during this obliterating oblique experience!
Strong & Stable with Shannon: Commit to increasing stability and strength with “Strong and Stable”! Using light to heavy hand weights and bodyweight, participants will engage in exercises designed to promote graceful aging and efficacy of movement. Engaging in activity that aids in the maintenance of healthy bones and muscle at least 3 times a week is recommended by the NIH. This class involves a small commitment for major benefits! Barre Fitness with Charissa: For this workout experience, light to medium weights will be utilized to achieve strengthening and lengthening simultaneously! Professional dancers and performers incorporate Barre fitness classes into their exercise routines for the benefits which include gaining gracefulness of gait, elegance of movement and power in posture. A mat is suggested. Total Body Tabata with Ashley: Take it up a notch with Tabata! Tabata is a form of high intensity physical training that is designed to yield maximum aerobic and cardiovascular health benefits in a short amount of time. Medium to heavy weights will be used while performing exercises in intervals of 20 seconds of work followed by 10-second recovery periods. A mat is also suggested. Band-tastic Body Challenge with Charissa: Be bold, be band built! Resistance bands are useful in increasing the intensity of a workout. Using light to strong loop bands, participants will perform strength-based exercises in 60second intervals. Major and minor muscle groups will be explored. This is a total body experience not to miss! A mat will also be utilized.
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Transformation HIIT with Shannon: Transform into a new you with (HIIT) High Intensity Interval Training! Participants should prepare to execute exercises using light to heavy weights for 45 seconds of hard work, followed by 15-second recovery periods. Exercises are designed to increase heart rate and aerobic capacity for cardiovascular health. A mat is suggested. Gliding Disc Challenge with Ashley: Using gliding discs or paper plates, participants will perform various exercises for intervals of 30 seconds of work followed by 10-second recovery periods. Glide into the weekend with Gliding Disc Training! A mat is suggested. HIIT & Stretch with Shannon: High intensity interval training is beneficial in increasing endurance, metabolism, and in regulating insulin levels. Using hand weights and body weight, participants will perform various exercises in intervals of 30 seconds of hard work followed by 15-second recovery intervals. In-between intervals, participants will engage in muscle-lengthening stretches. Light to heavy weights and a mat 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 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.
LutherSales: Luxury Made Easy
Since 1967 LutherSales has specialized in offering federal government and healthcare wo-rkers nationwide easy payment solutions through the convenience of payroll allotment. Featuring fine furniture, matt resses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more. Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.
There’s Still Time to Support the 2021 NIH Combined Federal Campaign
The 2021 NIH Combined Federal Campaign (CFC) led by the Fogarty International Center (FIC) will end on January 15th. With only a few days remaining in the campaign, you can “Be the Face of Change” for charities who need our support. You can make a monetary donation or pledge volunteer hours (at participating charities) and create a real difference in people’s lives and for causes around the world. You can also donate via payroll deduction (federal employees only), one-time or recurring credit/debit, e-check donation, paper pledge or by using the CFC Mobile Giving App. If you have not yet contributed to the 2021 CFC, please visit the NIH CFC website and be sure to click the “DONATE” button by midnight, January 15th. Thank you for being the face of change and a changemaker! For information about the CFC, please contact the CFC team.
1Combined 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
The Children’s Inn
#10324
Friends of Patients at the NIH
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The Foundation for the NIH
#85994
#29165
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, va*cation 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!
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.
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 301-496-1048 to donate blood at main campus and 301-4964321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period.
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!
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.
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!
Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%!
Skiing and Snowboarding As an R&W member see the biggest blockbusters at a discounted price. Movie Tickets are available to a variety of movie theaters across the country. See summer’s hottest movies like F9, Boss Baby: Family Business, Black Widow, Space Jam: A New Legacy, Old, Snake Eyes, Jungle Cruise, The Suicide Squad, Free Guy, Respect, Reminiscene, Paw Patrol: The Movie and more. Save 20% - 55%!
Are You Ready to Rock? Catch Garth Brooks, Boyz II Men, John Legend, J. Cole, Machine Gun Kelly and more in concert across the country. Need a laugh? Catch the Dave Chappelle, Gabriel Iglesias or Jeff Dunham in person. Tickets are available to concerts worldwide, even if they’re sold out. Discounts vary!
Attractions Discounts Across the US
There’s nothing like seeing a stage performance live and in person. Want to see a Broadway play? We’ve got you covered! Tickets are available for Aladdin and The Lion King with more returning soon. See Hamilton as the cast tours the nation. If you’re heading to Vegas take in a different show for every night of the week. Whether you’re looking for Family Friendly, Concert, Comedy, Cirque du Soleil or Magic you’ll find something you want to see. Discounts vary by show!
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%!
The weather is getting colder and winter will soon be here which means the slopes will soon have fresh powder perfect for skiing and snowboarding. TicketsAtWork has tickets to a variety of ski resorts from California to Maine during the winter months. Participating resorts and equipment rental companies include: CA (Bear Mountain, June Mountain, Mammoth Mountain, Palisades Tahoe, Snow Summit), CO (Aspen Snowmass, Christy Sports, Copper Mountain, Monarch Mountain, Ski Butlers), ME (Saddleback Mountain), MA (Berkshire East Mountain Resort, Catamount Ski Area, Jiminy Peak Resort, Pats Peak, Sugarbush Resort, PA (Shawnee Mountain), UT (Christy Sports, Park City Sport, Ski Butlers, Ski ‘N See) and VT (Bromley Mountain, Jay Peak Resort, Stratton Mountain). Also available are an Ikon Pass valid at 45 unique destinations worldwide. Discounts vary!
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Sund ay
R&W Memb ership s– Buy at R&W stores or
Mon day
Tues day
Wed nesd ay
Disco unt Insur ance thru R&W .
Virtu al Perso nal Train ing offere d by NIH
Sched ule your appoin tment at the NIH Blood
Yoga Rejuv enate - 6am Low
HIIT & Foam Roll – 6am
Body weight Tabat
Kickb ox Comb
Absol utely Abs –
Stabl e& Stron g– 6am
Barre Fitnes s–
Power of 12: Upper Body
Inner + Outer Thigh
Comp ound Streng
Total Body Tabat
Thur sday
Frida y
Purch ase NIH clothi ng and more
R&W Night Capit als vs Island ers Marc h 15th
Plyo + Power lift –
Swiss Ball Chall enge –
Body weigh t Birth
Bandtastic Body Chall
Satur day
Functi onal Fitnes s– Focus: Triple Extens
Loade d Yoga – 6am Tabat a
New You Yoga – 6am
Trans forma tion HIIT – 6am
CFC Ends
Disco unt Purch asing Progr am with