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Date
Day
Time
Program
Trainer
1/5
Monday
6:00am – 6:30an
New Year Yoga
Shannon
1/6
Tuesday
12:15pm – 12:45pm
Obstacle Course (In-Person Only) RKL. II Rm. 220-B
Charissa
1/6
Tuesday
1:00pm – 1:30pm
Wall Ball & Sculpt
Charissa
1/7
Wednesday
8:00am – 8:30am
Core on the Floor (In-Person Only) Bldg. 53
Shannon
1/7
Wednesday
12:00pm – 12:30pm
Standing Abs
Ashley
1/7
Wednesday
12:15pm – 12:45pm
Bodyweight Sculpt (In-Person Only) Bldg. 31 Rm. 1E04B
Charissa
1/12
Monday
6:00am – 6:30am
New Year Strength
Shannon
1/13
Tuesday
12:15pm – 12:45pm
Total Body Sculpt (In-Person Only) RKL. II Rm. 220-B
Charissa
1/13
Tuesday
1:00pm – 1:30pm
Gluteal Sculpt
Charissa
1/14
Wednesday
8:00am – 8:30am
Yoga Strong (In-Person Only) Bldg. 53
Shannon
1/14
Wednesday
12:00pm – 12:30pm
Upright Tabata
Ashley
1/14
Wednesday
12:15pm – 12:45pm
Mat Pilates (In-Person Only) Bldg. 31 Rm. 1E04B
Charissa
1/14
Wednesday
3:00pm – 3:30pm
Allison
1/20
Tuesday
12:15pm – 12:45pm
Non-Sleep Deep Rest: Letting Go through Stillness Participation Link Line Dance Party (In-Person Only) RKL. II Rm. 220-B
Charissa
1/20
Tuesday
1:00pm – 1:30pm
Line Dace Party
Charissa
1/21
Wednesday
8:00am – 8:30am
HIIT with Weights (In-Person Only) Bldg. 53
Shannon
1/21
Wednesday
12:00pm – 12:30pm
Muscle-Focused Tabata
Ashley
1/23
Friday
6:00am – 6:30am
Balance & Strength
Shannon
1/26
Monday
6:00am – 6:30am
Strength & Stability
Shannon
1/27
Tuesday
12:15pm – 12:45pm
Core on the Floor (In-Person Only) RKL. II Rm. 220-B
Charissa
1/27
Tuesday
1:00pm – 1:30pm
Core on the Floor
Charissa
1/28
Wednesday
8:00am – 8:30am
Yoga Calm (In-Person Only) Bldg. 53
Shannon
1/28
Wednesday
12:00pm – 12:30pm
Lower Abs
Ashley
1/28
Wednesday
12:15pm – 12:45pm
Line Dance (In-Person Only) Bldg. 31 Rm. 1E04B
Charissa
1/28
Wednesday
3:00pm – 3:30pm
Non-Sleep Deep Rest: Embrace the Gift of Deep Relaxation Participation Link
Allison
“Fitness for You” January 2026 Virtual & In-Person Fitness Descriptions: All levels are welcome!
January 5th 6:00am New Year Yoga with Shannon: It’s time to rejuvenate the body! Participants will move through various postures which are designed to connect the mind, body and spirit. Breath control and proper alignment will be encouraged. January 6th 12:15pm Obstacle Course with Charissa (In-Person Only) RKL II Rm. 220B: Fuse fun and fitness with obstacle course training! For 3 rounds at 8 minutes each, participants will move through a low-impact, high-intensity, cardio + strength experience! This class moves at a steady pace and is not for the weary! Workout clothes and tennis shoes must be worn to prevent injury. 1:00pm Wall + Ball Sculpt with Charissa: Get sculpted! Using a 55cm-75cm stability ball, the wall, and a fitness mat, participants will move through exercises that are designed to encourage fat oxidation at rest through strength training of the major and minor muscle groups! Repetition-based, sets of 8 will be performed for 2 rounds. January 7th 8:00am Core on the Floor with Shannon (In-Person Only) Bldg. 53: Who needs more when there’s “Core on the Floor”?! Because arms and legs radiate from the center, a core workout is a total body experience! Using light to moderate hand weights and a mat, participants will perform repetition-based exercises to strengthen the trunk and body. 12:00pm Standing Abs with Ashley: Strengthen and tone the abdominal muscles while upright! In an interval of 45 seconds of work followed by a 15-second recovery interval, participants will perform exercises designed to strengthen the abs. Get moving during the lunch break and supercharge the metabolism! No equipment needed. 12:15pm Bodyweight Sculpt with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B (Conference 2): Who needs hand weights when there is bodyweight?! In repetitions of 8 for at least 2 rounds, participants will perform exercises that strengthen the major and minor muscle groups. Prepare to work to exhaustion! A mat is suggested. January 12th 6:00am Transformation Strength with Shannon: New year, new look? Commit to a healthier body with strength training! Not only does lifting weights help to prevent bone loss, but it also promotes fat oxidation at rest! Repetition-based, participants will need a mat and moderate hand weights for this all-levels class. Don’t miss it! January 13th 12:15pm Total Body Sculpt with Charissa (In-Person Only) RKL II Rm. 220B: Sculpt the body through strength training! For 30-second intervals of work followed by 10-second cycles of recovery, participants will perform various exercises that are designed to challenge the major and minor muscle groups. A mat and hand weights will be provided and utilized. It’s a calorie-mashing, fat-blasting class not to miss!
1:00pm Gluteal Sculpt with Charissa: Underdeveloped glutes? How could that be when the largest muscle of the body is the gluteus maximus?! In sets of 8, participants will strengthen and sculpt the gluteus medius and maximus using light to heavy dumbbells and a fitness mat. It’s a class that aims for a “hindsight” that is strong and lifted! January 14th 8:00am Yoga Strong with Shannon (In-Person Only) Bldg. 53: Ditch the traditional Yoga class and add light to heavy hand weights to increase intensity and/or difficulty! Participants can expect to activate the major and minor muscle groups in a Hatha-style flow, designed to maintain bone density and improve overall health. A mat is suggested. 12:00pm Upright Tabata Cardio with Ashley: Increase cardiovascular health for better quality of life! For a 20-second bout of work followed by a 10-second cycle of recovery, participants will perform exercises while standing that are designed to increase the heart rate. No equipment is needed…tap in! 12:15pm Mat Pilates with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B (Conference 2): Strength training and cardiovascular workouts must be accompanied by mind-body practice to achieve a well-rounded fitness regimen! Using a mat and light hand weights, participants will perform classical and contemporary Pilates exercises. It’s a lengthening and strengthening experience designed to transform the total body! 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 non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga Nidra ("Nidra" meaning sleep) and combines mindful breathing, a body scan, and visualization practices to bring oneself into an aware, yet deeply relaxed state. We are offering two NSDR classes this month, on Wednesday, January 14th and Wednesday, January 28th at 3:00pm. Participation Link January 20th 12:15pm Line Dance Party with Charissa (In-Person Only) RKL II Rm. 220B: Stomp, hitch and cha-cha across the floor! Activate the brain and body with line dance sequences that challenge memory and reaction time! In 32-count combinations, participants will learn at least 3 different line dances of pop, country and soul origin. Excitement and energy overtake each class for considerable health benefits! 1:00pm Line Dance Party with Charissa: Join the line dance party! As the instructor celebrates a birthday, participants will learn the steps to 3 of her current favorite line dances- one pop, one country and one soul! In counts of 8, prepare to heel-toe and mambo across the floor! It’s an exciting and mood-lifting experience not to miss! All boots and hats- are welcome! January 21st 8:00am HIIT with Weights with Shannon (In-Person Only) Bldg. 53: Got HIIT? High-intensity interval training boasts maximal fitness and health benefits in a minimal amount of time. Bolt ahead by strengthening the body in 30-second bouts of work followed by 20-second recovery cycles. Heavy hand weights will be utilized.
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Class Descriptions Cont… 12:00pm Muscle-Focused Tabata with Ashley: Transform the body in record time with Tabata training! A high-intensity interval workout consisting of 20-second bursts of work followed by 10-second cycles of rest, the health benefits are great with minimal time investment! 4 rounds of exercise for each muscle group can be expected. Grab a fitness mat and moderate to heavy hand weights to join!
12:15pm Boxing Break with Charissa In-Person Only) Bldg. 31 Rm. 1E04B (Conference 2): Elevate the heart rate for cardiovascular health while learning self-defense! In repetition of 8 for 2 rounds, participants will perform easy boxing combos based off authentic techniques and approach. It’s a calorieattacking workout not to miss! January 23rd 6:00am Balance + Stretch with Shannon: It’s a low-impact, high-intensity experience for all levels! Participants should prepare to perform various stretches intermingled with balance training! In a flow with steady cadence, a body bar or balance bar and chair will be utilized to strengthen mobility and flexibility. Commit to being fit! January 26th 6:00am Strength + Stability with Shannon: Strength train and improve stability to prevent falls, increase bone health and oxidize fat at rest! Repetition-based, participants will perform exercises that are designed to aid in performance of daily activities like squatting, pushing, pulling and lifting. Learn proper alignment and spatial positioning to avoid injury for the everyday demands of life. Light hand weights will be utilized. January 27th 12:15pm Core on the Floor with Charissa (In-Person Only) RKL II Rm. 220B: Engage in core strengthening and increase stability! For 30-second cycles of work followed by 10-second cycles of rest, participants will move through 2 rounds of each exercise, designed to improve trunk health. Light weights and a mat will be utilized. 1:00pm Core on the Floor with Charissa: Be “core-ageous”! By strengthening the core, the entire body benefits! Because the limbs radiate from the center, any exercise that strengthens the trunk will activate the arms and legs too! In repetitions of 8, for 4 rounds, prepare to work to exhaustion! A mat and light to moderate hand weights will be utilized. All levels are welcome. January 28th 8:00am Yoga Calm with Shannon (In-Person Only) Bldg. 53: Wind down on Wednesday with gentle Yoga! Controlled breathing and awareness will be coached during practice. Using a Yoga mat, participants will move through poses (asanas) designed to increase flexibility and connection to the mind and body. 12:00pm Lower Abs with Ashley: Strengthen the lower abdominals that is! For a 45-second interval of work followed by a 15-second recovery interval, participants will engage in exercises like bird-dog or flutter kicks for at least 2 rounds. The abdominal muscles help to support the spine and are important for posture and movement. Grab a mat and join in!
12:15pm Line Dance with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B (Conference 2): Got steps?! A line dance class involves upwards of 500+ steps toward the 7,000 recommend daily average! Boost mood and crush calories while learning country, soul and pop like dances! Bring a friend and “tap” in!
3:00pm 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, a body scan, and visualization practices to bring oneself into an aware, yet deeply relaxed state. We are offering two NSDR classes this month, on Wednesday, January 14th and Wednesday, January 28th at 3:00pm. Participation Link
Kickstart YourNew Year— Ask the Trainer with Shannon
Are you in need of a new workout plan or motivation and guidance to reach your fitness goals? Come meet the trainer and get your questions answered. FREE “Fitness for You” Wednesday, January 21st 12pm - 1pm Monday, January 26th 11am - 12pm (Building 53) * First come first served.
They Came! They Froze! They Ran!
Despite inclement weather and a government shutdown delaying the NIH Institute Relay, the 40th celebration was held on December 11th with a holiday theme. 93 of our original record-breaking number of 160 registered teams braved the chilly but festive weather and ran. However, most of the teams and many fellow NIHers came out to be part of the festivities in costume or adorned with holiday glass frames and headbands. This year’s fastest team, with a time of 14:41, was “pep in your steptide.” A special thanks to the team captains, volunteers, NIH Police, Events Management, R&W staff and everyone that made this event possible. We want to express our gratitude to the event sponsors Contemporaries (t-shirt and ice cream/hot chocolate sponsors), the NIH Federal Credit Union (towel sponsor), FAES (water sponsor), The Astrid, DoubleTree by Hilton Washington DC North/Gaithersburg, Hilton Garden Inn RockvilleGaithersburg, Hyatt Regency Bethesda, Verizon, Lednor Home Solutions (contact Jon Clark at jclark@lednorhome.com to get your show discount), T-Mobile, Kitchen Saver, Kaiser Permanente, WC Smith, Spirit Club Foundation, Cambria Rockville, NIH Blood Bank, and the NIH Wellness Program. It's never too early to start training, the 41st Institute Relay will be here before you know it.
The R&W Community Market takes place on Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10 or in the South Lobby, depending on weather. The market consists of the following vendors: Apple Valley has a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams. Colonial Kettle Corn: Continues a 200+ year tradition making each batch in a specially designed kettle ensuring each kernel has a slightly sweet and salty flavor. Using new techniques and centuries-old recipe makes specialty popcorn unlike any other. Dini’s Divine Homemade Pies: Freshly baked in small batches, our pies are all-butter, all-heart, and made with the best seasonal ingredients we can find. Each one is a love letter to flavor, from the flakiest golden crusts to the juiciest, just-sweetenough fillings. 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.
NIH R&W Food Truck Program Returns March 2026
The NIH R&W Food Truck Program will return in March 2026. Expect to see many of your favorites return as well as a few delicious new choices to be added in 2026.
Vanpooling Is Economical and Environmentally Friendly
Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased through 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 through 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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Attractions Discounts Across the US
R&W members, through 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 through TicketsAtWork.com make sure to completely read the instructions for how the tickets work and if they are name specific or require reservations.
Attractions Discounts Across the US
Purchase tickets to most Sporting Events through TicketsAtWork. Catch a baseball game across America or watch golf’s finest face-off. You can do any of these and more. Discounts vary!
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 the hottest new movies like Wicked For Good, Zootopia 2, Five Nights at Freddy’s 2, Avatar: Fire and Ash, The Spongebob Movie: Search for Squarepants, Anaconda and more. Save 20% - 55%!
Are You Ready to Rock?
Catch performances of Morgan Wallen, Beyonce, Post Malone, comedians and more live. Discounts vary!
There’s nothing like seeing a stage performance live. Want to see a Broadway or off-Broadway play? We’ve got you covered! 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. Discounts vary by show!
Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more. Save up to 20%!
R&W members can reserve a hotel stay at over 225,000 hotels around the world. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!
With hundreds of games to play, leave feeling like a champion at Dave & Buster’s and Main Event. Find a seasonal food menu and classic cocktails and specialty drinks you won’t find anywhere else. You’re never far from fun with over 200 Dave & Buster's and Main Event locations. $5 off play card!
Great Wolf Lodge, the largest family of indoor water park resort, defies the weather outside with an indoor water park experience that has young and old soaking in the fun! Book your stay in: Charlotte/Concord, Cincinnati/Mason (OH), Grand Mound (WA), Grapevine (TX), Kansas City (KS), New England, Poconos, Sandusky (OH), Traverse City (MI), Williamsburg and Wisconsin Dells. Discounts vary!
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Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Community Market Tuesdays Bldg. 10 S. Lobby 10am – 2pm
Schedule your appointment at the NIH Blood Bank 301-496-1048
Core on the Floor – 8am (Bldg. 53)
New Year Yoga – 6am In-Person Obstacle Course – 12:15pm (Rockledge II) Wall Ball & Sculpt – 12:15pm
New Year Strength – 6am
In-Person Total Body Sculpt – 12:15pm (Rockledge II) Gluteal Sculpt – 1pm
In-Person Line Dancing Party – 12:15pm (RKL II) Line Dance Party– 1pm
Standing Abs – 12pm In-Person Bodyweight Sculpt – 12:15 pm (Bldg. 31 Rm. 1E04) Non-Sleep Deep Rest – 3pm
In-Person Yoga Strong – 8am (Bldg. 53) Upright Tabata – 12pm In-Person Mat Pilates – 1pm (Bldg. 31 Rm. 1E04)
In-Person HIIT with Weights – 8am (Bldg. 53)
Muscle-Focused Tabata – 12pm
In-Person Yoga Calm – 8am (Bldg. 53)
Strength & Stability– 6am
Lower Abs – 12pm In-Person Core on the Floor – 12:15pm (RKL II)
In-Person Line Dance – 12:15pm (Bldg. 31 Rm. 1E04)
Core on the Floor – 1pm
Non-Sleep Deep Rest – 3pm
Balance & Strength – 6am
Saturday