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Date
Day
Time
1/2 1/3 1/4 1/5 1/5 1/8 1/8
Tuesday Wednesday Thursday Friday Friday Monday Monday
12:15pm – 12:45pm 12pm – 12:30pm 12:15pm- 12:45pm 6am – 6:30am 12pm – 12:30pm 6am – 6:30am 12pm – 12:30pm
1/9 1/10 1/11 1/11
Tuesday Wednesday Thursday Thursday
12:15pm- 12:45pm 12pm – 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm
1/12 1/12 1/16 1/16 1/16
Friday Friday Tuesday Tuesday Tuesday
6am – 6:30am 12pm – 12:30pm 6am – 6:30am 12:15pm – 12:45pm 1pm – 1:30pm
1/17 1/17 1/18 1/18
Wednesday Wednesday Thursday Thursday
12pm – 12:30pm 3pm – 3:20pm 12:15pm – 12:45pm 1pm – 1:30pm
1/19 1/19 1/22 1/22
Friday Friday Monday Monday
6am – 6:30am 12pm – 12:30pm 6am – 6:30am 3pm – 3:30pm
1/23 1/23
Tuesday Tuesday
12:15pm – 12:45pm 1pm – 1:30pm
1/24 1/25 1/25
Wednesday Thursday Thursday
12pm – 12:30pm 12:15pm – 12:45pm 1pm – 1:30pm
1/26 1/26 1/29 1/30 1/31 1/31
Friday Friday Monday Tuesday Wednesday Wednesday
6am – 6:30am 12pm – 12:30pm 6am – 6:30am 12:15pm – 12:45pm 12pm – 12:30pm 3pm – 3:20pm
Program
Tabata Bodyweight Burn Hips + Transverse Abs Mobility Stretch Functional Fitness – Focus: Triple Extension Hips + Rectus Abs Strength + Stretch Upper Body Seated Flow & Coffee Chat Participant link Barre in Motion Chair Tabata Chair Stretch + Meditation Bootcamp 360 Circuit In-Person Only (RKL II Rm. 220-B) Body Weight Strength + Yoga Hips Only Balance + Strength Total Body Towel Workout Yoga for Fitness Enthusiast In-Person Only (Building 53) Mobility + Upper Body Non-Sleep Deep Rest Participation Link Light Lift + Stretch Cycling Circuit In-Person Only (RKL II Rm. 220-B) Transformative HIIT Mobility + Lower Body Strength & Stability Lower Body Seated Yoga & Coffee Chat Participation link Core Fitness Challenge Yoga Relax In-Person Only (Building 53) Total Body Circuit Breathe & Stretch Flow Stretch In-Person Only (RKL II Rm. 220-B) Yoga for Stress Reduction Tabata Bodyweight Circuit HIIT & Stretch Kickboxing Repetitions Bodyweight Tabata Bootcamp Non-Sleep Deep Rest Participation Link
Trainer Charissa Ashley Charissa Shannon Ashley Shannon Leslie Charissa Ashley Charissa Charissa Shannon Ashley Shannon Charissa Shannon Ashley Allison Charissa Charissa Shannon Ashley Shannon Leslie Charissa Shannon Ashley Charissa Charissa Shannon Ashley Shannon Charissa Ashley Allison
“Fitness for You” January 2024 Virtual & In-Person Fitness Descriptions: All levels are welcome!
Tuesday, January 2nd Tabata Bodyweight Burn with Charissa: It’s a new year so embrace new goals! This class is all about fat burn…ahem, fat oxidation! To oxidize fat at rest, participants will perform highintensity exercises for a short durations. Cycles of 20 seconds of hard work followed by 10 seconds of recovery will be explored. Just a mat is needed to join! Wednesday, January 3rd Hips + Transverse Abs with Ashley: Support the spine by strengthening the hips and abdominals! Participants will engage in exercises that are designed to increase the health of the hips and lower abdomen. 45-second intervals of work followed by 15second recovery intervals will be performed. One moderate to heavy hand weight and a mat will be utilized. Thursday, January 4th Mobility Stretch with Charissa: Focus on posture and increase mobility for daily activities! Designed to improve alignment and body position in space for functional movement. To reduce the risk of injury for muscles and joints, participants will engage in various exercises typically performed daily and learn to properly move. Mat suggested. Friday, January 5th Functional Fitness| Focus: Triple Extension with Shannon: Do daily activities like bending and lifting come with ease? Most people do not move correctly, which eventually causes stress and duress on the body. Learn to position muscles and joints properly in space with functional fitness training! Using hand weights, participants will perform triple extension while integrating movements that aid in the efficacy of daily activity. Triple extension is important to remaining upright in completing tasks. Gain knowledge for mobility with this experience! Hips + Rectus Abs with Ashley: Aid the spine by strengthening the hips and abdominals! Hip health is important to daily movement. The rectus abdominis mainly functions to move the body between the rib cage and the pelvis. In intervals of 45 seconds of work followed by 15-second recovery intervals, participants will execute exercises designed to increase strength of the hips and flexion of the trunk. One moderate heavy weight and a mat will be utilized.
Monday, January 8th Strength + Stretch with Shannon: Get a strong start to the new year with a combination of strength and stretch! Increase bone health and flexibility! Participants will perform light lifting and stretching exercises. A total body experience, this is a class not to miss! A fitness mat will be utilized. Upper Body Seated Flow & Coffee Chat with Leslie: Chair Yoga is perfect for seniors, office workers and anyone who finds it difficult to sit on the floor or stand for long periods. This class will show you how you can stretch and strengthen the upper body in an effective way. Stay an extra 10 minutes to chat about programming you would like to see in 2024. Participant link
Tuesday, January 9th Barre in Motion with Charissa: Increase intensity of the Barre workout by performing 12 repetitions of dynamic Barre movements! Barre is inspired by ballet conditioning and designed to strengthen and lengthen the body simultaneously. A low-
impact, high-intensity workout aiding in increasing calorie burn and fat oxidation at rest! Light weights and mat.
Wednesday, January 10th Chair Tabata with Ashley: Who says one cannot workout in a chair? For 20-second intervals of work followed by 10-second intervals of recovery, attendees will engage in high intensity exercises while sitting! Increase trunk strength while also engaging the limbs! A stationary chair and moderate to heavy hand weights will be utilized. Thursday, January 11th Chair Stretch + Meditation with Charissa: Get health benefits while sitting! Using a stationary chair, participants will move through various stretches to increase flexibility and range of motion of the muscles and joints. The final 10 minutes of class will be spent in meditation. Rejuvenate and restore the body with this wellness experience! Bootcamp 360 Circuit with Charissa (In-person only) RKL II Rm. 220-B: It’s a new year with new goals! Participants will be challenged with core, cardio, and strength stations of which exercises will be performed in 60-second intervals. It’s a total body workout for novice to seasoned fitness enthusiasts! Equipment will be provided.
Friday, January 12th Body Weight Strength + Yoga with Shannon: Invigorate the mundane Yoga practice by infusing strength training! Using bodyweight, participants can expect to perform authentic Yoga poses in a vinyasa cadence. Go into the weekend feeling stretched and restored! A Yoga mat is suggested. Hips Only with Ashley: Make it a hip day! The hips are integral to mobility and stability in daily movement. By strengthening the hips, participants increase support of the spine for health of the total body. Using mini loop bands and a fitness mat, exercises will be executed in intervals of 45 seconds of work followed by 15-second recovery intervals.
Tuesday, January 16th Balance & Strength with Shannon: Balance is important to mobility. Increase physical activity readiness with balance training! Exercises like lunges or bicep curls performed on one leg will be performed during this 30-minute class. Heavy weights and a mat will be utilized. Total Body Towel Workout with Charissa: Change up the stale workout with towel fitness! Using a forearm-length towel, participants will perform dynamic exercises in repetitions of 8. Prepare to perform exercise in continuous steady state. This lowimpact, high-intensity workout will challenge novice and seasoned attendees alike! Mat used. Yoga for Fitness Enthusiasts with Shannon (In-person only) Bldg. 53: Gear up for a total body Yoga practice! Asanas (poses) that increase stability, flexibility, and improve joint range of motion for the major and minor muscle groups will be performed. The instructor will guide participants thru spatial awareness and controlled breathing. Yoga mat used.
Wednesday, January 17th Mobility + Upper Body with Ashley: Mobility is the ability to freely and/or easily move. In repetitions of 12 with 12 exercises for 2 rounds, participants will perform exercises focusing on posture and alignment, while remaining upright. Moderate to heavy hand weights used.
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Group Fitness Descriptions Cont…
Non-Sleep Deep Rest with Allison: This session will offer Q&A with research and discussion followed by a 20-minute relaxation practice. Non-sleep deep rest (NSDR) is a method of deep relaxation. It was developed by Dr. Andrew Huberman, a neuroscientist and professor at Stanford University School of Medicine. In the form of guided meditation, NSDR combines mindful breathing and body scanning to bring you into an aware, yet relaxed state. Participation Link
Thursday, January 18th Light Lift + Stretch with Charissa: Invigorate muscles and joints with gentle strengthening and stretching! Stretches and strength exercises will be executed with a focus on posture and alignment for ease in performing daily activities. Very light weights and a mat will be utilized for this class. Cycling Circuit with Charissa (In-person only) RKL II Rm. 220-B: This indoor cycling class involves moving thru a circuit of 20 - 120 seconds intervals of mixed terrain.!
Friday, January 19th Transformative HIIT with Shannon: Be time efficient and gain health benefits with high-intensity interval training (H.I.I.T)! This class will involve 30-second intervals of hard work followed by 15-second cycles of recovery. Engage in exercises that will increase the heart rate and strengthen the body! Light to heavy hand weights and mat suggested. Mobility + Lower Body with Ashley: Move with ease with mobility training! While remaining upright, participants will perform 12 exercises in repetitions of 12 for 2 cycles. Train to strengthen the trunk and lower body for a low-impact, highintensity workout! Moderate to heavy weights will be utilized.
Monday, January 22nd Strength & Stability with Shannon: Gain and/or sustain stability for daily activities with bodyweight and strength training! To maintain healthy bones and muscle, strength training at least 3 times a week is recommended. This class involves highintensity exercises performed in quick bursts for a short duration. Be strong and stable! Light to heavy weights. Tuesday, January 23rd Core Fitness Challenge with Charissa: Got core strength? The core is essentially the trunk and is integral to daily activity. For intervals of 60 seconds, participants will perform exercises that will test the endurance and strength of the core. A set of moderate to heavy hand weights and a mat are needed for this class. Yoga Relax with Shannon (In-person only) Bldg. 53: Take time to relax midday with this calming Yoga practice. Students will perform poses that invoke calm and help to relieve stressed muscles and joints. A Yoga mat will be used.
Wednesday, January 24th Total Body Circuit with Ashley: Want a workout that gets the entire body involved? Look no further! This class involves performing strength exercises in intervals of 45 seconds of work followed by 15-second rest or recovery intervals. It’s a lowimpact, high-intensity workout! A mat and weights will be used. Thursday, January 25th Breathe & Stretch with Charissa: Practice controlled breathing while stretching! There are many benefits to controlled breathing that include but are not limited to lower blood pressure and heart rate, reduced stress hormones in the blood and less lactic acid in muscle-tissue. Add stretching with breath control and be on the way to better health and mood! A mat is suggested.
Flow Stretch with Charissa (In-person only) RKL II Rm. 220-B: Rejuvenate the body with a midday stretch! Participants will fluidly transition through various stretches while focusing on alignment and breathing during this class. Some benefits of stretching include lower blood pressure, lower heart rate, and improved range of motion for muscles and joints. Equipment is provided.
Friday, January 26th Yoga for Stress Reduction with Shannon: Got Yoga? Yoga is a spiritual practice that is designed to connect the mind, body and spirit. For this Hatha-based class, participants will perform poses (asanas) that are designed to ease and decrease stress in the body. Breath control will be a central focus during this zen experience. Take a moment and unplug with Yoga! A Yoga mat is suggested. Tabata Bodyweight Circuit with Ashley: Get Tabata fit! Be time efficient while increasing metabolism and aerobic and anaerobic fitness levels! Tabata involves performing highintensity exercises for 20-second intervals of hard work followed by 10-second recovery cycles. Cardio and core exercises will be executed using one’s own body weight. A fitness mat suggested.
Monday, January 29th HIIT & Stretch with Shannon: It’s a fusion of high and low intensity exercise! High-intensity interval training is beneficial in increasing endurance, metabolism, and in regulating insulin levels. Stretching aids in flexibility and range of motion of muscles and joints in daily activities. Using hand weights and bodyweight, participants will move through 30-second intervals of hard work followed by 15-second recovery intervals and a stretch. Reduce body fat with HIIT! Light to heavy weights and a mat are suggested. Tuesday, January 30th Kickboxing Repetitions with Charissa: In repetitions of 16, participants will perform basic kickboxing hits and kicks for a high-energy, calorie-blasting experience! Attendees will engage in authentic kickboxing techniques that can be used for selfdefense! Let’s kick it! Yoga Strength with Shannon (In-person only) Bldg. 53: It’s a fusion of Yoga and strength training! Yoga Strength is nontraditional, Hatha-based practice, designed to increase flexibility and blood flow throughout the body. Participants will focus on transitions and poses guided by breathing and mind-body connection. Open the week with awareness and intention! A Yoga mat is suggested.
Wednesday, January 31st Bodyweight Tabata Bootcamp with Ashley: Are you fighter strong? Using one’s own bodyweight, participants can expect to execute bootcamp-inspired exercises in intervals of 20 seconds of hard work followed by 10-second intervals of rest or recovery. Tabata involves performing high-intensity exercises at maximal effort for a short duration of time. Non-Sleep Deep Rest with Allison: This session will offer Q&A with research and discussion followed by a 20-minute relaxation practice. Non-sleep deep rest (NSDR) is a method of deep relaxation. It was developed by Dr. Andrew Huberman, a neuroscientist and professor at Stanford University School of Medicine. In the form of guided meditation, NSDR combines mindful breathing and body scanning to bring you into an aware, yet relaxed state. Participation Link
NIH R&W Winter Community Market Tuesdays in the Bldg. 10 South Lobby
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. 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. The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free. 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.
New Year! New You! 2024
Kickoff your fitness journey and start the new year and new goals! Join the R&W NIH Fitness Program during the month of January 2024 and we’ll waive the $40 start-up fee. As a fitness member you have 24/7 access through your NIH badge to Bldg. 31, Bldg. 53 (Functional Fitness Facility) or/and Rockledge Fitness Center. For more info on membership visit our fitness membership page. Special is valid Jan. 1st – 31st.
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.
Are you in need of a new workout plan or motivation and guidance to reach your fitness goals? Schedule Personal Training with Shannon 25 and 50 Minute Sessions Contact Sherrell Freeman to commit to get fit!
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A Note From R&W Leadership
What a year 2023 was! The Bldg. 31 Fitness Center re-opened and in-person fitness classes returned, the NIH Community Market went year-round, the Food Truck program grew, the Camp Fantastic BBQ returned, the Institute Relay had one of its largest participations ever and R&W took over a larger role in the returning Research Festival. In 2024 we look forward to offering more in-person fitness classes and continuing to grow with new offerings in retail, fitness and events. We hope the NIH Community will continue to show up and show out and carry these successes over into 2024. We are looking forward to a New Year and seeing you all in 2024!
What’s Coming to the R&W Gift Shop
Look for new merchandise at R&W including NIH logo backpacks, NIH logo Embroidered Hoodies and Sweatshirts and NIH logo Pro-Weave® Sweatshirt Blankets. The NIH R&W retail store in Bldg. 31 is open Tuesdays – Thursdays from 7:30am – 3pm. Customers can shop in store or purchase items online and choose to pick-up in store Tuesdays – Thursdays or have items mailed to them.
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.
• January 17th – The Financial Secrets to Success in 2024 by Turning Point Financial • February 14th – Our 5 Financial Pitfalls to Avoid in 2024 by Turning Point Financial • February 21st – Retire with Confidence: Tips to Maximize Your Income and Reduce Tax by RetFed • March 20th – Understanding Social Security and Medicare by Turning Point Financial • April 9th – Long-Term Care Planning – What to Know, When and How to Do It by Turning Point Financial • April 17th – Navigating Long Term Care Insurance: Your Comprehensive Guide by RetFed • June 25th – Social Security and Medicare: Maximizing Benefits, Minimizing Pitfalls by RetFed • August 7th – TSP Deep Dive: Navigating Contributions, Allocations and Market Trends by RetFed • September 11th – Avoiding the Most Common TSP Mistakes by Turning Point Financial • October 22nd – Making Your Money Last: Budgeting and Spending Strategies in Retirement by RetFed • August 7th – TSP Deep Dive: Navigating Contributions, Allocations and Market Trends by RetFed • December 12th – Strategic Tax Planning: Navigating Your Financial Future by RetFed
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2023 NIH Combined Federal Campaign Give Happy
This year, the National Institute on Nursing Research (NINR) will lead the 2023 NIH Combined Federal Campaign (CFC) under the leadership of NINR Director, Dr. Shannon Zenk. 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 ends January 15th. The National CFC theme is “Give Happy” which highlights the power of giving together and how that brings happiness to people and communities in need. The CFC will be a virtual campaign again this year and will provide several opportunities to learn more about the CFC and to stay connected with NIH CFC activities. The goal for the NIH community this year is to exceed $1.2M and support the extraordinary work that charities continue to do in our local communities and abroad. For more info about CFC, please contact Debra Gale, NIH CFC Program Manager or visit the NIH CFC website. •
Staying Active Holiday Series
Post-Holiday Hustle: Strengthen & Align the Spine with Shannon o Wednesday, January 10th at 12pm
For this series, look for updates on the Fitness & Well-Being Page.
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, and young adults ages birth to 30 years old and their families. 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 around biomedical research goals—all in an effort 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 spectrum of diseases 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.
Attractions Discounts Across the US
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.
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!
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!
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%!
Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%! 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 Killers of the Flower Moon, Five Nights at Freddy’s, The Marvels, The Hunger Games: The Ballad of Songbirds and Snakes, Trolls Band Together, Napoleon, Wonka, Aquaman and the Lost Kingdom, Ferrari, The Color Purple 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 Noah, 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!
Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more. Save up to 20%!
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. Save up to 30%! Locations/offers subject to change.
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Sunday
Monday
Non-Sleep Deep Rest January 17th - 3pm Participation Link
Tuesday
Tabata Bodyweight Burn – 12:15pm
Strength + Stretch – 6am Upper Body Seated Flow & Coffee Chat – 12pm
Stretch & Stability – 6am Personal Training offered by NIH R&W Fitness & Wellbeing Program!
Wednesday
Thursday
Mobility Stretch – 12:15pm
Barre In Motion 12:15pm
Chair Tabata – 12pm
Chair Stretch + Meditation 12:15pm Bootcamp 360 Circuit - 1pm (Rockledge)
Balance + Stretch – 6am Total Body Towel Workout – 12:15pm Yoga For Fitness Enthusiasts – 1pm (Bldg. 53)
Webinar - The Financial Secrets to Success in 2024 12pm
Light Lift + Stretch – 12:15pm
Mobility + Upper Body - 12pm
Cycling Circuit 1pm (Rockledge)
R&W Winter Community Market – Bldg. 10 S. Lobby 10am – 2pm
Kickboxing Repetitions – 12:15pm
Hips + Rectus Abs - 12pm
Bodyweight Strength + Yoga – 6am Hips Only - 12pm
Transformative HIIT - 6am
Core Fitness Challenge 12:15pm
HIIT & Stretch – 6am
Saturday
Functional Fitness – Focus: Triple Extension– 6am Hips + Transverse Abs – 12pm
Yoga Relax – 1pm (Bldg. 53)
Friday
Mobility + Lower Body – 12pm
KSAC Swim Pass See page 8 for details.
Yoga For Stress Reduction - 6am
Total Body Circuit – 12pm
Bodyweight Tabata Bootcamp – 12pm Non-Sleep Deep Rest – 3pm
Breathe & Stretch – 12:15pm Flow Stretch 1pm (Rockledge)
Schedule your appointment at the NIH Blood Bank 301-496-1048
Tabata Bodyweight Circuit – 12pm New NIH Logo Merchandise available at R&W. Backpacks, Blankets, Heart Shirts & More!
NIH Philharmonia Concert February 10th 7:30pm St. Elizabeth Catholic Church (917 Montrose Rd – Rockville, MD)