January 2023 NIH R&W Newsletter

Visit our website at www.govemployee.com What You’re Looking For… • NIH R&W Fitness & Wellness Program……………..…………………………….…….pages 3 - 5 o FREE Fitness For You Schedule………………………………...………….……...page 3 o Fitness For You Class Descriptions, New Year New You Promo…….…page 4 - 5 • 2023 R&W Financial Webinar Series…………………………..…..……………………...page 6 • R&W Gift Shop Update, R&W Seeks New Board Members.………………….….page 7 • NIH CFC……………………...………………………….……..................……………………..page 8 • Tickets At Work (Movie Tickets, Sporting Events, Concerts, Ski)….…………...page 9 • Calendar……………………………………………………………………………………………….page 10

Date Day Time Program

Trainer

1/3 Tuesday 12:15pm - 12:45pm Mat Pilates Charissa

1/4 Wednesday 12pm – 12:30pm Obliques Only Ashley

1/5 Thursday 12:15pm – 12:45pm Kickboxing Circuit Charissa

1/6 Friday 6am – 6:30am Functional Fitness: Focus – Triple Extension Shannon

1/6 Friday 12pm – 12:30pm Muscle Focused Tabata Ashley

1/9 Monday 6am – 6:30am HIIT + Foam Roll Shannon

1/10 Tuesday 12:15pm - 12:45pm Banded Body Charissa

1/10 Tuesday 1pm – 1:30pm

Yoga Strong (Building 53) In-person Only Shannon

1/11 Wednesday 12pm – 12:30pm Low Impact-Cardio Ashley

1/12 Thursday 12:15pm – 12:45pm Abs on the Floor Charissa

1/12 Thursday 1pm – 1:30pm Cycling Circuit (RKL Fitness Center) In-person Only Charissa

1/13 Friday 6am – 6:30am Loaded Yoga Shannon

1/13 Friday 12pm – 12:30pm

Glider Challenge Ashley

1/17 Tuesday 12:15pm - 12:45pm Barre Body Charissa

1/18 Wednesday 12pm – 12:30pm Balance & Sculpt Ashley

1/19 Thursday 12:15pm – 12:45pm Pilates + Weights Charissa

1/19 Thursday 1pm – 1:30pm HIIT Boot Camp (RKL Fitness Center) In-person Only Charissa

1/20 Friday 6am – 6:30am Transformative HIIT Shannon

1/20 Friday 12pm – 12:30pm Tabata Cardio Bootcamp Ashley

1/23 Monday 6am – 6:30am Strong & Stable Shannon

1/23 Monday 1pm - 1:30pm Cycle Challenge (RKL Fitness Center) In-person Only

1/24 Tuesday 12:15pm - 12:45pm

1/24 Tuesday 1pm – 1:30pm

1/25 Wednesday 12pm – 12:30pm

Trunk Transformation Charissa

Yoga Align (Building 53) In-person Only Shannon

Total Body Tabata Ashley

1/26 Thursday 12:15pm – 12:45pm Towel Stretch Charissa

1/27 Friday 6am – 6:30am Yoga for Stress Reduction Shannon

1/27 Friday 12pm – 12:30pm

Compound Strength Ashley

1/30 Monday 6am – 6:30am HIIT & Stretch Shannon

1/31 Tuesday 12:15pm - 12:45pm Boxing Break Charissa

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“Fitness for You” January 2023

Virtual Fitness Descriptions:

All levels are welcome!

Mat Pilates with Charissa: Want a low-impact, high-intensity workout on the floor? Look no further than Mat Pilates! Pilates, created by Joseph Pilates, is designed to lengthen and strengthen the body at the same time! A mind/body practice, participants can expect to utilize breath control, oppositions, concentration and visuals among other Pilates principles to execute exercises. A fitness mat is suggested.

Obliques Only with Ashley: Using 1 heavy weight and a mat, participants will engage in low-impact, high-intensity, obliquestrengthening exercises! 45-second intervals of work followed by 15-second intervals of recovery no parlay, will help to keep Winter “muffin tops” away!

Kickboxing Circuit with Charissa: Learn authentic Kickboxingdefensiveandoffensivetactics!Basickickslikethe front kick, back kick, and roundhouse kick will dominate this workout! Participants will also learn basic hits like the jab, hook, uppercut and body shot. Don’t miss this opportunity to kickstart the year off strong!

Functional Fitness| Focus: Triple Extension with Shannon: Using weights, participants can expect to perform triple extension while integrating other movements that aid in the efficacy of daily activity. Triple extension is integral to movement and is necessary to remaining upright in completing tasks. Learn how to safely move through triple extension!

Muscle-Focused Tabata with Ashley: Mindingyour muscles? There are about 600 muscles in the human body that work together to induce and execute movement. Skeletal muscles enable humans to move and perform daily activities. In intervalsof20secondsofworkfollowed by10-secondrecovery intervals, class attendees will perform various strengthening exercises. A mat and heavy weights will be utilized.

HIIT + Foam Roll with Shannon: Get an energetic start to the newyearwithacombinationofHighIntensityIntervalTraining (HIIT) and Foam Rolling! Attendees will need light weights, a foam roller, and a mat. 45 second intervals will be explored. A total body experience, this class is for all levels! Don’t miss it!

Banded Body with Charissa: Increase workout intensity and fat oxidation with resistance band training! Using easy to difficult tube resistance bands, loop bands and fabric mini bands let’s get banded! Prepare for a total body workout with bands and performing intervals of 16 for each exercise. A mat is also needed.

Yoga Strong with Shannon Bldg. 53 (In-person Only): Bring a mat to join this non-traditional Yoga practice! Weights will be utilized while performing authentic Yoga poses to strengthening and stretch the muscles and joints.

Low-Impact Cardio with Ashley: Keep the heart healthy with cardiovascular exercise! In intervals of 30 seconds of work followed by 10-second intervals of recovery, participants will perform exercises like grounded jumping jacks to increase the heart rate for heart health! A mat is suggested.

Abs on the Floor with Charissa: Strong abdominal muscles aid in proper posture and support the spine! Using 1 moderate to heavy weight and a mat, participants can expect to move through various exercises that will challenge the abdominal muscles as well as the rest of the body. Get ab strong!

Cycling Circuit with Charissa Rockledge Fitness Center (In-person Only): Power up the resistance and speed for this interval-based Cyclingexperience! Cyclists move thruintervals of various terrains for a low-impact, high-intensity workout!

LoadedYogawithShannon: ShakeuparoutineYogapractice with weights! In performance of authentic Yoga poses, participants will engage the entire body. Go into the weekend stretched and restored! A Yoga mat is suggested.

Glider Challenge with Ashley: Gliders or paper plates can transform a mundane workout into an intensely productive one! In intervals of 45 seconds of work followed by 15-second intervals of recovery attendees will execute exercises designed to strengthen the major muscle groups. Finish the week with vigor! A mat is suggested.

Barre Body with Charissa: Using light weights and a mat, participants will perform ballet-inspired exercises designed to lengthen and strengthen the body simultaneously. 24 repetitions of each exercise will be executed. Don’t miss this low-impact, high-intensity workout!

Balance & Sculpt with Ashley: Balance is necessary to perform daily activities. Increase physical activity readiness with exercises designed to increase mobility! Exercises like lunges or performed on one leg will guide this class. In intervals of 45 seconds of work followed by 15-second intervals of recovery attendees will engagemajor andminormuscle groups. Heavy weights and a mat will be utilized.

Pilates + Weights with Charissa: Invigorate muscles that are commonly neglected with Pilates! Participants will perform Pilates exercises using light to moderate weights for a total body experience! Reformer-influenced exercises will be explored. Don’t miss the opportunity to get leaner and stronger simultaneously with the power of Pilates. A mat is suggested.

HIIT Bootcamp with Charissa Rockledge Fitness Center (In-person Only): Get stronger and healthier with highintensity interval training! In intervals of 30 seconds of work followed by 15-second intervals of recovery participants will execute exercises designed to strengthen the major and minor muscle groups using light to heavy weights and a mat.

Transformative HIIT with Shannon: It’s a new year and time to birth a “new” better you! This high-intensity interval class will consist of 30-second intervals of hard work followed by 15-second intervals of recovery. Attendees can expect to engage in exercises that are designed to increase the heart rate and challenge new and seasoned fitness enthusiasts alike! Light to heavy weights and a mat is suggested.

Tabata Cardio Bootcamp with Ashley: Get heart healthy! Cardiovascular exercise is necessary to heart health as the human body is made to move. In 20-second intervals of work followed by 10-second intervals of recovery participants will execute various high-intensity exercises that will increase the heart rate. Go into the weekend energized! A mat is suggested.

Fitness For You Descriptions Cont…

Strong & Stable with Shannon: Gain and/or sustain stability and strength with hand weights and bodyweight! To maintain healthy bones and muscle, strength training at least 3 times a week is recommended. This class involves high-intensity exercises performed in quick bursts for major benefits! Light to heavy weights suggested.

Cycle Challenge with Charissa Rockledge Fitness Center (In-person Only): Get a jumpstart to the week with this cycling experience! Participants will challenge the body by trekking across east to difficult terrains of various intensities!

Trunk Transformation with Charissa: Grab moderate to heavy weights and a mat to engage in this transformative trunk experience! Exercises designed to strengthen and sculpt the body will be explored. 16 repetitions of each exercise will be performed.

Yoga Align with Shannon Building 35 (In-person Only): Focus on alignment and breath during this 30-minute Yogic experience. A Hatha based practice, poses will be maintained to increase muscle and joint memory. Participants will need to bring a mat.

Total Body Tabata with Ashley: All exercises performed upright, this class is a total body workout not to miss! Intervals of 20 seconds of work followed by 10-second recovery cycles will guide this class. Heavy weights will be utilized.

Towel Stretch with Charissa: Increase traction and muscle and joint range of motion during stretch sessions with a towel! Using a mat and moderate to long bath towel, participants will move through various stretches that will aid in lengthening shortened muscles and relieving muscle and joint tightness. Don’t miss this restorative stretch experience!

Yoga for Stress Reduction with Shannon: A Hatha-based Yoga practice, this class involves performing poses (asanas) that are designed to ease and decrease stress in the body. Breath control will guide this experience. Take a moment and unplug with Yoga! A Yoga mat is suggested.

Compound Strength with Ashley: A low-impact, high intensity fitness experience, participants can expect to engage in exercises designed to strengthen the major and minor muscle groups for a total body workout! 45-second intervals of work followed by 15-second intervals of recovery will guide this class. Heavy weights and a mat will be utilized.

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, intervals of 30 seconds of hard work followed by recovery intervals of 15 seconds will guide this half-hour class. In-between intervals, participants will execute stretches that will help lengthen muscles andrelieve tight joints. Reducebody fat with HIIT! Light to heavy weights suggested and a mat.

Boxing Break with Charissa: Roll like a butterfly, sting like a bee! It’s all about authentic boxing for the duration of this cardiovascular experience! Learn how to properly execute the jab, uppercut,hook and body shots with power!Slip, retreat and duck with precision!

New Year! New You! 2023

Kickoff your fitness journey and start the new year and new goals! Join the R&W NIH Fitness Program during the month of January 2023 and receive a FREE month. As a fitness member you have 24/7 access through your NIH badge to Bldg. 53 (Functional Fitness Facility) or/and Rockledge Fitness Center. For more info on membership visit our fitness membership page. Special is valid January 1st – 31st

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

2023 NIH R&W Food Truck Program Resumes in Spring 2023

The 2023 Food Truck Program will resume in Spring 2023. Expect to seemanyofyour favorites returnas well as a few new delicious choices to be added in 2023.

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 $40.

Visit our website at www.govemployee.com

• January 18 Navigating the Market During Difficult Times by RetFed/Capital Financial Planners

• January 24th – 2023 Financial Secrets to Success by Turning Point Financial

• February 8th – The 5 Financial Pitfalls to Avoid in 2023 by Turning Point Financial

• February 23rd – Intro to College Savings by Maryland 529

• March 15th - Retirement Risks and How to Overcome Them by RetFed/Capital Financial Planners

• April (TBD) – Intro to College Savings by Maryland 529

• April 19th – Life Insurance & Long-Term Care Planning

– What You Need to Know – Turning Point Financial

• May 9th - These Social Security and Medicare Mistakes Could Cost You Money by RetFed/Capital Financial Planners

• July 19th - Strengthen your TSP Allocation and Achieve your Retirement Goals by RetFed/Capital Financial Planners

• September 20th – Avoiding the Most Common TSP Mistakes by Turning Point Finaancial

• October 11th - Estate Planning: How to protect your Family by RetFed/Capital Financial Planners

• December 6th - Being Proactive in Your Tax-Planning... Never Reactive by RetFed/Capital Financial Planners

Intro to College Savings with Maryland 529!

Webinar - February 23rd – 12pm – 1pm

Maryland 529 makes it easier than ever to save for your child's education. The Maryland Prepaid College Trust allows you the freedom to secure tomorrow's college Tuition at today's prices and is backed by a Maryland Legislative Guarantee. The Maryland College Investment Plan - managed and administered by T. Rowe Price, offers a variety of investment portfolio options, where you can start with as little as $25. Both plans are affordable, flexible, and offer great State and federal tax benefits! Youcan choose toenroll in one or both plans. To learn more, please join us from your desk or at home as long as you have both telephone and internet access. All parents, grandparents, and/or guardians are welcome. Registration is now open. Visit Maryland 529 for more info.

A Note From R&W Leadership

Due to the pandemic, in 2022 we began to feel some normalcy. The R&W Gift Shop in Bldg. 31 re-opened, the Functional Fitness Facility at Bldg. 53 was re-introduced and the new Rockledge Fitness Center debuted. We had food trucks, the Institute Relay, Holiday Bazaar and on-site fitness classes returned and our webinars, virtual fitness classes and website received the most traffic ever. We look forward to the Bldg. 31 Fitness Center re-opening in the Spring 2023 (hopefully), the Camp Fantastic BBQ coming back to kick-off summer and more in-person activities throughout the year. We hope the NIH Community will continue to show up and show out and carry these successes over into 2023. We are looking forward to a New Year and seeing you all in 2023!

What’s Coming to the R&W Gift Shop

Look for new merchandise arriving over the next few weeks. Artwork and select non-logo merchandise are 50% off. The NIH R&W retail store in Bldg. 31 is open Tuesdays –Thursdays from 8am – 3pm. Customers wishing to purchase items can do so online and choose to pick-up in store Tuesdays – Thursdays. If you’d like to pick-up at our Rockledge Fitness location make a note while completing your purchase

Seeking New NIH R&W Board Members

TheNIHR&Wislookingfornewboardmembers.Doyouhave an interest in helping your employee morale association grow? Bring your thoughts and fresh ideas to board meetings and help the NIH R&W Association reach new levels. New members would be required to participate in bi-monthly meetings of up to one hour, provide ideas to improve the R&W, assist in growing the R&W’s presence throughout NIH and build R&W membership. Learn more about R&W online.

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.

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. Thevan 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. If interested 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 Philharmonia Presents

Sumptuously Romantic”

–

February 18

th

Join the NIH Philhmonia for their presentation of “Sumptuously Romantic” at St. Elizabeth Catholic Church (917 Montrose Rd – Rockville, MD) on Saturday, February 18th at 7:30pm. Performances will include Brahms - Hungarian Dances. nos. 5, 6, 7; Tchaikovsky - Romeo & Juliet Fantasy and Strauss - Der Rosenkavalier Suite. The concert is FREE but donations are accepted (checks canbemadepayableto the R&W Foundation) and a portion of the proceeds will be donated to the NIH Charities. Face masks are required.

LutherSales: Luxury Made Easy

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• Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.

Vacations for Every Budget

VacationWiser.com specializes in providing vacation travel with easy payment solutions through theconvenienceofpayroll 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, vacation homes, sightseeing, and more.

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2022 NIH Combined Federal Campaign

You Can Be the Face of Change

This year, the National Institute on Minority Health and Health Disparities (NIMHD) will lead the 2022 NIH Combined Federal Campaign (CFC) under the leadership of NIMHD Director, Dr. Eliseo Pérez-Stable.

The CFC is the federal government’s largest workplace giving campaign, and an opportunity to support one or more of the 5,000 participating charities. The campaign began on September 1st and ends on January 14, 2023.

The National CFC theme is “You Can Be the Face of Change.” The CFC will be a virtual campaign again this year with several opportunities to learn more about the CFC and stay connected with NIH’s activities.

The NIH community has met their goal of $1M but keep the donations coming to support the extraordinary work that charities continue to do in our local communities and abroad.

If you have any questions about this year’s campaign, please contact Debra Gale, NIH CFC Program Manager, at 301-4962370 or NIHCFC2022@mail.nih.gov

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 provides a strong, nurturing environment for children with cancer and their families through its free camps and getaway weekends, emergency financial assistance, and educational scholarships for young adults who have beaten cancer and now want to move on with their lives. Camp Fantastic, our cornerstone program for 7-17 year-old cancer patients, is considered a protocol within the National Cancer Institute (NCI) and has made Special Love a recognized National Institutes of Health (NIH) charity. Since our inception in 1983, children have come to Special Love from the Washington metropolitan area and from all across the country thanks to our partnership with the NIH and other area hospitals. Each year, Special Love serves hundreds of children, teens,andyoungadultsagesbirthto30yearsoldandtheirfamilies.

The Children’s Inn

#10324

The Children’s Inn’s mission is to provide a free place like home to children and young adult NIH patients from across the United States and the world while they participate in lifechanging clinical research studies at the National Institutes of Health’s Clinical Center. Everything we do strives to reduce the burden of illness on families, make childhood possible and help advance NIH clinical research. Contact The Inn if you would like someone to speak to your employees.

Friends of Patients at the NIH #85994 The Friends at NIH touch patients’ and their families’ lives in three ways: Shelter near the NIH during treatment and help keeping up with housing costs at home; Support systems including family and caregiver travel costs back and forth to the NIH; Quality of life to take some of the stresses off, like a meal when they arrive on Sunday to start a week of difficult treatments; We are champions of NIH patients, helping to cover their essential needs so they can focus on recovery, healing and their unique role in health discoveries. These breakthroughs provide Hope for you and your family–and all future generations.

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 aroundbiomedical research goals all in aneffort to respond to the most urgent priorities in human health, domestically and globally. By leveraging the vast resources of NIH with research expertise, equipment, infrastructure and funding from the private sector, the FNIH builds and manages public-private partnerships across the biological spectrumofdiseases and disorders. 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. The FNIH has demonstrated strong financial health and a commitment to accountability and transparency, earning Charity Navigator’s “Exceeds or Meets Industry Standards” rating for 17 years. Visit FNIH for more info.

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!

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!

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 Top Gun: Maverick, Jurassic World Dominion, Elvis, Minions: The Rise of Gru, Thor: Love and Thunder, Nope, Bullet Train, DC League of Super Pets, and more. Save 20%55%!

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 No ah, 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!

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 during the winter months. Participating resorts and equipment rental companies include: CA (Diamond Peak Ski Resort, Palisades Tahoe), CO (Christy Sports, Monarch Mountain, Ski Butlers), MA (Berkshire East Mountain Resort, Catamount Ski Area), NJ (Windham Mountain), PA (Shawnee Mountain), UT (Christy Sports, Ski Butlers, Ski ‘N See) and VT (Stratton Mountain). Lodging is available at a variety of Vail Resorts located in CO (Beaver Creek, Breckenridge, Keystone, Vail) and UT (Park City) and The Westin Monache Resort, Mammoth (CA). Also available are Ikon Passes valid at 50 unique destinations worldwide. Discounts vary! Locations/offers subject to change.

R&W members can reserve a hotel stay thru TicketsAtWork at over225,000hotels aroundthe world. Getadvancedbooking 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%!