January 2025 NIH R&W Newsletter by NIH R&W

“Fitness for You 2025 January Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Thursday, January 2nd

12:15pm New Year, New Flow: Stretch with Charissa: Commit to a well-rounded fitness routine! Did you know that exercise is a form of stress? Stretching can release serotonin and aid in stress relief, along with reducing muscle tension, improving blood flow, and improving sleep. Participants will move through a slow, steady stretch session designed to incorporate the major and minor muscle groups. It’s a total body experience not to miss! A mat is suggested.

Friday, January 3rd

6:00am Mat Pilates with Charissa: Got a Pilates body? Long lean limbs and a proportional frame is the Pilates way! With a focus on the center and key elements like breath control/breathing, oppositions, precision and concentration, participants will perform exercises that are designed to strengthen and lengthen the muscles simultaneously. A mat and a set of light weights is suggested.

12:00pm Tabata: Balance Sculpt with Ashley: Train the efficient way! Tabata is the workout that packs major benefits in a minimal amount of time! With moderate to heavy dumbbells, participants will perform exercises in intervals of 20 seconds of hard work followed by 10-second recovery intervals. Practice balance while executing strength exercises.

Monday, January 6th

6:30pm Candlelight Yoga with Shannon: Enlightenment with candlelight…join in! This Hatha-based practice involves performing Yoga asanas (poses) that encourage calm and centeredness. It’s a total body experience for all levels. A sticky mat is suggested…don’t be left in the shadows!

Tuesday, January 7th

12:15pm Pilates Barre Fusion with Charissa: Pump it up for Pilates and Barre! Using a set of light hand weights, prepare to execute exercises designed to strengthen the “powerhouse” or trunk for a total body sculpting experience! Mat suggested.

Wednesday, January 8th

12:00pm Bodyweight Tabata Bootcamp with Ashley: Who needs hand weights when there’s bodyweight? Grab a mat and get busy! Participants can expect to perform exercises in 20 seconds of exertion followed by 10-second recovery intervals at or near anaerobic capacity. Achieve max health benefits in a short amount of time! Expect pushups, squats, sit-ups, galore! Mat suggested.

3:00pm Non-Sleep Deep Rest: Letting Go through Stillness with Allison: Welcome the New Year by letting go and embracing the gift of stillness and deep relaxation with the practice of nonsleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. The next NSDR classes will be on Wednesday, January 22nd at 3pm. Both classes will be taught by Allison Rose, MHS, E-RYT500, Ayurveda Yoga and Fitness Specialist. Participation Link

Thursday, January 9th

12:15pm Wall Stretch with Charissa: This total body stretch session uses a stable wall as a prop…so relaxing participants won’t want to stop! Infusing breath control with a focus on alignment, it’s a stretch experience not to miss! A mat is suggested, pillow or blanket optional.

Friday, January 10th

6:00am Core Intensive with Shannon: Kick it up a gear with Core Intensive! The core is essentially the trunk. Using light to heavy weights and a mat, attendees will move through various exercises that focus on strengthening the center. Because the limbs radiate from the trunk, it’s a total body experience that benefits all levels, for all levels! This is a repetition-based class; sets of 8 will be explored. Be “core”ageous! Get core fit!

12:00pm Standing Abs with Ashley: Say goodbye to flab, hello standing abs! Strengthen the abs to support the back! Ease or relieve tension in the back with exercises that concentrate on the internal and external obliques, the transverse and rectus abs and the pyramidalis. 45-second intervals of exertion followed by 15second intervals of rest or recovery will guide the class.

Monday, January 13th

6:00am New Year, New You: HIIT with Shannon: Start the year off on a good foot! High-intensity interval training involves performing exercises in short bursts to achieve anaerobic state, with short recovery periods. For a duration of 30 seconds of hard work, followed by 10-second recovery cycles, participants will move through continual rounds of varying exercises for a total body, calorie blasting experience!

8:00am Yoga Relax with Shannon (In-Person Only) Bldg.53: Bring a Yoga mat and join this restorative spiritual practice! Yogis perform asanas for calming and connecting the mind, body, soul and spirit.

Tuesday, January 14th

12:15pm Dance Fitness with Charissa: So, you think you can dance? Look no further…test memory, funk and flavor with 8count combos and footwork. Think mambo, pivots, salsa, cha-cha, grapevines and box stepping galore! Dancing releases positive endorphins that improve mood and encourages confidence! Get up and move to the groove!

1:00pm Triad Training w/ Charissa (In-Person Only) RKL II Rm. 220-B: It’s a combination of cardio, strength, and core training! In blocks of 8 minutes, participants will move through exercises that increase the heart rate, challenge the major and minor muscles groups and strengthen the trunk. Activate fat burning and calorie expenditure! Adjustments and modifications based on fitness level and availability to perform exercises will be incorporated. Don’t miss it!

Wednesday, January 15th

12:00pm Chair Tabata with Ashley: Confined to a chair or desk for much of the day? A stationary chair and moderate to heavy dumbbells, please! Take a break and join this seated strengthening class that is sure to increase overall energy and heart rate! Exercises for the major and minor muscle groups will be performed in 20second intervals of exertion followed by 10-second rest/recovery periods. Oxidize fat at rest with high intensity interval strength training!

Thursday, January 16th

12:15pm Chair Towel Stretch with Charissa: Grab a stationary chair and towel and settle in! Stretching invigorates the cells, muscles, organs, and joints! Participants can expect to incorporate deep breathing while holding stretches for at least 15 seconds to achieve maximal health benefits. The major and minor muscle groups will be explored. A long, thin towel or strap spanning both arms is suggested. Don’t miss it!

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Class Descriptions Cont…

Friday, January 17th

6:00am Max Strength Biceps, Triceps & Shoulders with Shannon: Strength training is a stream to the fountain of youth! Whether maintaining or increasing bone density, oxidizing fat at rest or throughout the day or for the prevention of injury or pain in the body, weightlifting is “loaded” with benefits! This highintensity, low-impact class is sure to induce a sweat without compromising the joints! Heavy weights and a mat will be utilized.

12:00pm Mobility Sculpt with Ashley: Be strong, be mobile! Falls are amongst the leading cause of accidental deaths in America. To be mobile, balance is necessary and is a measure of physical active readiness. In intervals of 45 seconds of work followed by 15-seconds of recovery, participants will perform strength exercises while standing with a focus on proper form and alignment. Moderate to heavy hand weights used.

Tuesday, January 21st

12:15pm Total Body Floor Sculpt with Charissa: Looking to tighten and tone? Join this strengthening session! Using light to moderate weights and a mat, participants will perform exercises for the major and minor muscle groups on the floor! Repetition-based, it’s a low-impact, high intensity class not to miss.

Wednesday, January 22nd

12:00pm Upper Body Strength & Mobility with Ashley: Get upper body strong! Strengthen the chest, back, biceps, triceps, and abs! In 45-second intervals of hard work followed by 15-second recovery intervals, participants perform exercises to strengthen the top half of the body. Moderate to heavy dumbbells used.

3:00pm Mindful Moment: Non-Sleep Deep Rest - Embrace the Gift of Deep Relaxation with Allison: Welcome the New Year by letting go and embracing the gift of stillness and deep relaxation with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Both classes will be taught by Allison Rose, MHS, E-RYT500, Ayurveda Yoga and Fitness Specialist. Participation Link

Thursday, January 23rd

12:15pm Back Relief Floor Stretch with Charissa: Got back pain? Join this floor-based class dedicated to stretching and relieving soreness and stress of the spine. Deep breathing and breath control will be practiced to achieve maximal health benefits. While the center will be the focus, it’s a total body stretch session for all! A mat is suggested. Let’s get stretched!

Friday, January 24th

6:00am Balance & Strength with Shannon: Strong and balanced is the new healthy! Balance was added to the NIH’s Physical Activity Readiness Assessment in 2019. By increasing strength and engaging in balance training, life expectancy is increased. Using a stationary chair or balance bar and light to heavy weights, participants will perform exercises that assist in maintaining even distribution of weight through the feet and proper posture and alignment while strength training. It’s a repetition-based class for all levels. Be balanced, be strong!

12:00pm Lower Body Strength & Mobility with Ashley: Complete the week with lower body training! In 45second intervals of work followed by 15-second cycles of recovery, attendees will execute various exercises for the hips, legs, and feet. Moderate to heavy weights will be utilized.

Monday, January 27th

6:00am Yoga Relax with Shannon: Relax and restore with Yoga on the floor! This spiritual practice is dedicated to breath control and mind-body connection. Participants will perform asanas (poses) that are designed to stretch and open the body. Tap into consciousness and awareness through focused movements and intentions. A Yoga mat and a block used.

8:00am Yoga for Athletes with Shannon (In-Person Only) Bldg.53: Feeling intimidated? Difficulty in performing basic Yoga postures? Then this class is for you! Focus on proper form and alignment while performing poses that increase joint and muscle range of motion. A mat is recommended.

Tuesday, January 28th

12:15pm Bodyweight Sculpt on the Floor with Charissa: Entering bodyweight beast mode! With a focus on proper form and alignment, engage in 2 rounds of the same exercise in intervals of 30 seconds of hard work followed by 10-second recovery intervals. The major and minor muscle groups will be explored. It’s a total body experience that is sure to oxidize fat at rest!

1:00pm Cycling Connections with Charissa (In-Person Only) RKL II Rm. 220-B: Put the best foot forward…and pedal! Join this express class devoted to indoor cycling where participants are guided with a simulation of mixed terrain. Whether novice or a seasoned rider, it’s a class for all levels! Let’s go for a ride!

Wednesday, January 29th

12:00pm Bodyweight Cardio + Abs with Ashley: Whether traveling or at home, bodyweight training is a great way to stay fit! Using a fitness mat, participants perform cardio and ab exercises in intervals of 30 seconds of work followed by 10-second recovery intervals. Prepare to tap into aerobic and anaerobic training!

Thursday, January 30th

12:15pm Back Decompress, Shoulder & Hip Stretch with Charissa: Daily sitting/typing at a desk for an extended time, driving for long periods and/or lengthy texting promotes shoulder, back, and hip issues amongst other conditions. This class focuses on proper posture while coaching participants on correct form and alignment to eliminate or mitigate hip, back, and shoulder pain. A concentration on breathing, body mechanics and positioning in space is essential. Grab a mat and join in!

Friday, January 31st

6:00am Triple Extension with Shannon: Focus on exerting three joints simultaneously for maximum power! Strengthen the hips, knees, and ankles for the demands of explosive movements and activities in sports and daily activity. This repetition-based class will utilize light weights and a mat. Be strong, be fit!

12:00pm Total Body Tabata + Balance with Ashley: Commit to total body fitness! Get the benefits of strengthening and balance in one class! While upright, participants will perform strengthening exercises in intervals of 20 seconds of work followed by 10-second cycles of recovery. Moderate to heavy dumbbells will be utilized. Take advantage of this low-impact, high-intensity workout!

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 off ers, 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.

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. The market will return to the South Lawn of Bldg. 10 in April. 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.

Colonial Kettle Corn: Continues the 200+ year tradition by making each batch in a specially-designed kettle to ensure that each kernel has a slightly sweet and salty flavor. Our combination of new techniques and centuries-old recipe makes our specialty popcorn unlike any other.

Great Harvest Bread Company: Purchase a variety of fresh baked breads, including gluten-free, brownies, cinnamon rolls, muffins, scones, biscotti, dog treats and more.

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.

Food Trucks Return in March. Look for a many of your favorite trucks to return and a variety of new trucks.

NIH Heart t-shirts, short and long sleeve, are available at the Bldg. 31 R&W Gift Shop. Purchase yours, and other items, at the Bldg. 31 store Tuesdays – Thursdays from 7:30am – 3pm or online and choose to pick-up in store Tuesdays – Thursdays or have items mailed to you.

Training: A Supervisor’s Guide to Workforce Well-being

This vital supervisor training returns on January 16th from 1pm - 2:30pm. Are you interested in supporting the wellbeing of your staff and yourself? Are you a supervisor, team lead or an Administrative Officer? Are you in need of Continuous Learning Points? If any of these call to you, register in the LMS and choose #NIHWRD1003 and Offering ID: #00280196. Additionally, the 2025 training schedule is now available.

Workshop: The Art of Intentional Communication

Join NIH Wellness and the NIH Ombuds Office on Wednesday, January 22nd from 11:30am to 12:30pm for a workshop on active listening and conscious communication to benefit your work and personal well-being. This webinar will highlight and demonstrate the key aspects of being fully present, observant, and purposeful in our words and actions with others. Register in advance. After registering, you will receive a confirmation email containing information about joining the meeting.

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. 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. 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.

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2024

Combined Federal Campaign (CFC)

In this season of thankfulness, please consider donating to your favorite cause or pledging volunteer hours with participating charities. The CFC’s goal is to make this the biggest online giving day of the campaign. To donate, please visit the NIH CFC website to make your monetary pledge or volunteer pledge with participating charities today. As federal employees, we have an opportunity to support these charitable causes thru our workplace giving drive The CFC ends on January 15th. Thanks for your willingness to help us make an impact thru the CFC and “Give Happy” to CFC causes that need our support. For more info visit the CFC website at or contact Debra Gale, NIH CFC Program Manager/Deputy Campaign Manager. We look forward to seeing you!

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

2025 R&W Financial Webinar Schedule

• January 28th - Mastering Your Federal Benefits

• February 12th – TBD – Turning Point Financial

• March 12th - TBD – Turning Point Financial

• March 19th - TSP Deep Dive

• April 9th - TBD – Turning Point Financial

• May 7th - TBD – Turning Point Financial

• May 13th - Retire With Confidence

• June 11th - TBD – Turning Point Financial

• July 15th - Unveiling The Power of Roth

• September 10th - TBD – Turning Point Financial

• September 17th - Social Security and Medicare

• October 15th - TBD – Turning Point Financial

• October 22nd - Estate Planning

• November 12th - TBD – Turning Point Financial

• December 9th - Psychology of Investing

• December 10th - TBD – Turning Point Financial

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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. Discounts vary! Locations/offers subject to change.