January 2022 NIH R&W Newsletter

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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

Tra ine Visit our website r at www.govemployee.com

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.

Visit our website at www.govemployee.com 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.

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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 15 th.

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

Visit our website at www.govemployee.com Friends of Patients at the NIH

#85994

The Foundation for the NIH

#29165

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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.

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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.

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Sund ay

R&W Memb erships – Buy at R&W stores

Mon day

Tues day

Disco unt Insur ance thru R&W .

Virtu al Perso nal Traini ng offere d by NIH

Yoga Rejuv enate - 6am

HIIT & Foam Roll – 6am

Body weight

Kickb ox

Absol utely Abs –

Stable & Stron g– 6am

Barre Fitnes

Wed nesd ay Sched ule your appoin tment at the NIH Blood

Power of 12: Upper

Inner + Outer Thigh

Compo und

Total Body

Thur sday

Frida y

Purch ase NIH clothi ng and

R&W Night Capita ls vs Island ers March

Plyo + Power

Swiss Ball Challe

Body weigh t

Bandtastc Body

Satur day

Funct onal Fitness – Focus: Triple

Loade d Yoga – 6am Tabata Endur

New You Yoga – 6am

Transf orma ton HIIT – 6am

CFC

Disco unt Purch asing Progr am with