“Fitness for You” July 2024 Virtual & In-Person Fitness Descriptions
: All levels are welcome!
Monday, July 1st
6am Strength + Stability with Shannon: It’s the natural fountain of youth! Proper posture, exercise and stability go a long way! Proper posture helps confidence and reduces falls and injuries, exercise promotes easy blood flow to and from the heart and purges toxins and being strong increases stability! This is a repetition-based class that utilizes light to heavy weights. A mat is suggested.
Tuesday, July 2nd
12:15pm Light Weights Conditioning with Charissa: Who said weights have to be heavy to get an effective strength training workout? This class is guaranteed to induce a sweat for caloric burn and fat oxidation! Using very light weights and a mat, prepare to perform exercises for the major and minor muscle groups in repetitions of 8. It’s a low-impact, high-energy class not to miss!
1pm Yoga for Athletes with Shannon (In-Person Only) Bldg.53: Synch the mind, body, and spirit during this practice designed for seasoned to novice fitness enthusiasts. Common areas of restriction like the hips, shoulders and hamstrings will be the focus, which are important to movement and being successful in sports and daily activities. Yoga mat provided.
Wednesday, July 3rd
12pm Upper Body Strength + Mobility with Ashley: Improve posture and functionality with strength and mobility training! Using moderate to heavy hand weights, prepare to remaining standing throughout this fat and calorie-blasting workout! Exercises for the biceps, triceps, chest, back and abdominals will be performed in 45-second intervals of work followed by 15-second intervals of recovery.
Friday, July 5th
6am Yoga Strong with Shannon: This practice involves moving through various asanas (poses) using light weights. Yoga focuses on flexibility, alignment, breath control and awareness. A mat will also be utilized.
12pm Lower Body Strength + Mobility with Ashley: In intervals of 45 seconds of work, followed by 15-second recovery intervals, participants will perform exercises to strengthen the gluteal muscles, hips, quadriceps, hamstrings, calf muscles and the feet. Moderate to heavy hand weights will be utilized. Go into the weekend feeling energized!
Monday, July 8th
6am Strength Conditioning with Shannon: Strength training is recommended at least 3 times a week for the health of muscles and bones. Participants will perform various exercises using light to heavy weights and a mat.
Tuesday, July 9th
12:15pm Chair Fitness with Charissa: Whether at work or home, this chair fitness class will inspire seasoned to novice participants! While sitting in a stationary chair, attendees will activate the major and minor muscle groups through cardiovascular and strength training. Repetitions of 8 will be performed for 2 rounds. A set of light weights is needed.
1pm Cycling Connections with Charissa (In-Person Only) RKL II Rm. 220-B: Tap into the world of indoor cycling! Participants will go on a trek through various terrains for an exhilarating, “revolutionary “workout! Prepare to sweat.
Wednesday, July 10th
12pm Cardio Tabata with Ashley: Get HIIT fit with Tabata! A high-intensity interval training class, Tabata involves performing exercises at maximum output for 20-seconds bursts, followed by 10-second recovery intervals for 4-8 rounds. Prepare to break a sweat! A mat will be utilized.
3pm Slow Down and Embrace the Sweetness of Stillness with the Practice of Non-Sleep Deep Rest with Allison: Cool off and beat the summer heat with the sweet and quiet practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra (sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Participation link
Thursday, July 11th 12:15pm Total Body Stretch with Charissa: For this class, participants are guided thru various stretches with a focus on posture, alignment, and breath control. A mat will be utilized.
Friday, July 12th
6am Step HIIT! with Shannon: An aerobic step bench, light weights and a mat are needed to join this workout! Participants should be prepared to infuse basic step routines with basic strength exercises.
12pm Cardio Abs Mobility with Ashley: Be fit! Cardiovascular health is for the heart; abdominal strength is for the body! Attendees will execute low-impact, highintensity exercises in 30 second periods of work followed by 10-second cycles of recovery. It’s a class not to miss!
Monday, July 15th
6am Max Strength Triceps + Chest with Shannon: Get into the groove with guided strength-training for the triceps and chest! A mat and moderate to heavy hand weights used.
Tuesday, July 16th
12:15pm Tabata Abs Only with Charissa: While the coveted “washboard abs” may be mostly genetics and diet, this hardcore abdominal strengthening can be your inspiration. Using a moderate dumbell and a mat, participants will perform exercises that challenge the transverse and rectus abdominis, the internal and external obliques and the pyramidalis. Intervals of 20 seconds of hard work followed by 10-second periods of recovery will guide the class.
Wednesday, July 17th 12pm Circuit 360 with Ashley: Get a total body workout in 30 minutes or less! In intervals of 45-seconds of work followed by 15-second recovery intervals, participants will engage in cardio, core, and strength exercises in repeated rounds for health of the muscles, bones and overall body.
Thursday, July 18th
12:15pm Stretch Break with Charissa: Get away from the desk and demands of the day and stretch! Using a mat, participants perform various stretches designed to lengthen and rejuvenate the muscles and joints. Each stretch will be held for a minimum of 15 seconds for full effectiveness.
Class Descriptions Continued…
Friday, July 19th
6am Mobility Strength & Stretch with Shannon: Garner the benefits of strengthening the bones and muscles and lengthening them! Participants perform various strengthening exercises for the muscles and stretching exercises for the bones. A mat and medium hand weights used
12pm Compound Strength + Mobility with Ashley: Maximize time and health benefits! Challenge 2 or more muscle groups simultaneously for an effective total body workout! While remaining upright participants will perform exercises in intervals of 45 seconds of work followed by 15second recovery cycles. Moderate to heavy dumbbells will be utilized to increase fat oxidation! Be strong and mobile!
Monday, July 22nd
6am Yoga for Stress Reduction with Shannon: Help alleviate tired and achy bones during this low-impact spiritual practice! Participants are encouraged to focus on breathing, alignment, and awareness for a total full body experience! A Yoga mat and block will be utilized.
12pm Slow Down and Refresh with the Practice of NonSleep Deep Rest with Allison: Cool off and beat the summer heat with the sweet and quiet 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. Participation Link
Tuesday, July 23rd
12:15pm Abs, Glutes + Thighs with Charissa: Tighten and tone the abdominal and gluteal muscles and the thighs using light to moderate dumbbells! An infusion of Barre, Pilates and various other strengthening exercises, participants will surely feel the burn! Performed in repetitions of 8 for 2 rounds, it’s a low-impact, high-intensity workout not to miss! A mat and easy to moderate hand weights suggested.
1pm Core on the Floor with Shannon (In-Person Only) Bldg.53: This class focuses on the core- which is essentially the trunk- to increase stability for daily activities. Using a fitness mat and light to moderate hand weights, participants will move through guided exercises to activate the center.
1pm Treadmill Trek with Charissa (In-Person Only) RKL II Rm. 220-B: Take a midday break and activate the muscles, joints and cells of the body! Simply, the body is made to move. By engaging in walking, jogging, hills or sprints, participants are sure to gain health benefits! Each person will be met where they are in their physical journey. The instructor will guide the class through challenges of varying intervals for an aerobic and anaerobic experience!
Wednesday, July 24th
12pm Chair Tabata with Ashley: A great workout can be performed in a chair! That’s right! True to the Tabata method, participants will perform exercises in 20-second intervals of hard work followed by 10-second recovery cycles for 4-8 rounds. A stationary chair and light to heavy dumbbells will be utilized. Get chair fit!
Thursday, July 25th 12:15pm Towel Stretch with Charissa: Stretch on the beach or stretch at home, but with a towel assist, you’ll have happy bones! An arm length towel or strap is suggested for this total body stretching session! The towel aids in increasing traction of the stretch for deeper and greater effectiveness. A Breath control will be practiced while maintaining each stretch for at least 15 seconds. Grab a towel and a mat, this is a no-brainer!
Friday, July 26th
6am Balance & Strength with Shannon: Got balance, got strength? The benefits of balance and strength training are many! Falls are a leading cause of accidental deaths in the USA, which can be prevented by maintaining strong muscles and joints! With a focus on proper posture and alignment, participants will perform exercises using light to heavy hand weights, a chair and a balance bar or broom. Light to heavy weights and a mat will be utilized.
12pm Standing Abs with Ashley: Who said abdominal exercises have to be done on the floor? For a duration of 45 seconds of work, followed by 15-second recovery intervals, attendees will activate the transverse and rectus abdominis as well as the internal and external obliques and pyramidalis for upright abdominal annihilation!
Monday, July 29th
6am Core on the Floor with Shannon: Get on the floor and activate the core! Using light to heavy hand weights and a mat, participants will execute exercises designed to strengthen the trunk for a “core-ageous” experience! Because the limbs radiate from the core, expect a total body workout.
Tuesday, July 30th
12:15pm Bodyweight Only: Upright Mobility with Charissa: Get into the groove, learn how to move! This class will challenge balance and strength using no equipment or props. Learn proper posture to decrease, alleviate and/or heal shoulder, back, hip, knee and ankle pain. Repetitions of 8 exercises for 2 rounds will be performed. It’s a total body experience not to miss!
1pm Hatha Yoga with Shannon (In-Person Only) Bldg. 53: It’s a spiritual practice focusing on poses (asanas) to preserve vital force or energy. The postures are held for a longer duration using breath control to maintain each asana. Join this class to connect the mind, body, and spirit. A Yoga mat will be provided.
1pm Total Body Stretch with Charissa (In-Person Only) RKL II Rm. 220-B: Let’s get stretched! Stretching should be a daily activity for all. Participants will engage in active stretches, holding each for 15 seconds or longer. Give the body some relief…stretch and be free! A mat will be provided.
Wednesday, July 31st 12pm Gliding! with Ashley: Get to gliding and go! Using gliding discs, paper plates and a mat, participants will perform exercises like lunges in intervals of 30 seconds of work followed by 10-second recovery intervals. It’s a cardiovascular and strengthening workout to miss.
The Institute Relay Returns to Bldg. 1
September 12th!
On Your Mark, Get Set…Go! It’s time for the 39th NIH Institute Challenge Relay. Can your team defeat the two-time defending champs “K-Space Invaders”? The rules are the same…the Relay consists of teams of five runners each whom run a loop around Bldg. 1. All Institutes, Centers, Divisions, and Contractors are invited to enter as many teams as they wish. Each team must have a variety of gender representation. The race will be held on Thursday, September 12th in front of Bldg. 1, The registration table will open by 11am and Heat 1 will start at 11:45am. It’s time to start gathering your team together so you can pick your team name and of course, start training. Put on your thinking caps and think creatively about your team name. Examples from last year include: Ignorance is Blisters, ChloRide Like the Wind, Easier Said than Run, Please Don’t Step on Mitosis, The Farrell Kats, Diabete-It! and AVEINGERS. Take the next few weeks to gather for jogs around Bldg. 1 or join the fitness centers at Bldg. 31 or Rockledge for a run on the treadmill or elliptical machine or Bldg. 53 to focus on weight training. The relay is a great reason to set a new fitness goal while preparing for a fun event. However, the most important part of the race is to have fun and enjoy the company of your fellow NIHers. Remember, contractor teams are welcome as well as more than one team per Institute. Get your sneakers ready for some action. It’s going to be fun! We ask that each group leader also provide the name and contact info for one volunteer. To volunteer or for more info contact David Browne Registration open thru September 1st – $25 – Heat 1 or Heat 2. Late registration September 1st – September 9th – $30. Each participating runner and volunteer will receive a free Relay TShirt and free scoop of ice cream from Ben & Jerry’s, while supplies last, both courtesy of Contemporaries.
Thank You to All Who Made the Camp Fantastic BBQ a Success
Thank you to everyone who came out and ensured that this year’s Camp Fantastic BBQ was a success by bidding on auction items, visiting our sponsors and Community Market, and purchasing food from Bangin’ BBQ, Malia’s Kitchen, Sambal and SnoBlast DMV. We hoped everyone enjoyed the beautiful weather, music from ARRA (The Affordable Rock ‘n’ Roll Act) and the variety of games. We want to thank our snow cone sponsor, Contemporaries, as well as all of our other sponsors including 8001 Woodmont, All-Star Pediatric Dentistry, Euro Motorcars, Ameritech, Artis Senior Living, Astrid & Chevy Chase Lake, Best Western Rockville, Comparion Insurance, DoubleTree Gaithersburg, Element 28, EVEN Hotel Rockville, FedAdvantage, Gutter Helmet, Hyatt Regency Bethesda, Imagination Stage, Kaiser Permanente, Kitchen Saver, the NIH Blood Bank, the NIH Federal Credit Union, the NIH Vaccine Research Center, Oakcrest Towers, Omega World Travel, RetFed/Capital Financial Planners, Right Fluff Pet Sitting and Southern Management. T-Shirts are still available for purchase with proceeds going to Camp Fantastic. A big THANK YOU to ARRA for their fantastic concert and the R&W staff and volunteers that helped execute this event. We hope you had as great a time as we did and look forward to seeing you at next year’s BBQ.
GoGold Challenge
GoGold is a physical activity challenge with a Summer Games theme, celebrating the 2024 Olympics in Paris. You don’t have to be an athlete to capture Summer Games spirit. Everyone can be inspired by the unifying power of sport. Track steps with your favorite device and experience progress by exploring 7 distinct eras of Olympic competition. But you’re not limited to walking; activities like swimming, cycling, rowing, and many others automatically convert to steps so everyone can be part of Go Gold. Participate on your own or as part of a team. For registration, goals and more visit the GoGold Challenge and register today for FREE
Annual Farm Tour and Harvest Sale
Montgomery County will celebrate its agricultural heritage, promote local farms, and indulge in seasonally fresh food during the Annual Farm Tour and Harvest Sale on Sat., July 27th and Sun., July 28th at 24 farms, orchards and vineyards throughout the county. This event takes place rain or shine; however, rain may cause some events and activities at the farms to be delayed or cancelled. The Farm Tour provides people an opportunity to purchase fresh fruits, vegetables, flowers, plants and other local products. Several farms have hayrides, pony rides, music, demonstrations and other fun and educational activities for people of all ages. After a day or two in the country finish your evening sipping drinks at a local brewery or winery while enjoying picturesque scenery. It’s a great family day outing. For a list of farms or more info, check out Visit Montgomery’s website and download the Tour brochure
What’s Coming to the R&W Gift Shop in July
Look for new t-shirts, socks, eco-friendly bamboo journals and more to arrive to the R&W Gift Shop in July. The NIH R&W retail store in Bldg. 31 is open Tuesdays – Thursdays from 8am – 2pm. Customers wishing to purchase items can do so online and choose to pick-up in store Tuesdays –Thursdays. Please note that the Gift Shop will be closed Wednesday, July 17th .
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
NIH R&W Food Truck Program
Join us select days from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. Trucks will run thru November 22nd. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.
Truck schedule is as follows:
Thru October: Monday & Friday – 1 savory truck; Tuesday – Thursday: 2 or 3 savory trucks and one sweet truck November (thru 11/22): Monday – Friday – 1 savory truck
2 Bold Chefs: Featuring a variety of delicious signature Greek & Italian dishes and salads with mouthwatering French & Portuguese flavors infused into the Mediterranean taste
Auntie Anne’s Pretzels: Fresh, hot, golden-brown pretzels, pretzel dogs and lemonades.
Bangin’ BBQ: Authentic hickory smoked NC style BBQ
Ben & Jerry’s: Serving ice cream and floats.
Catalyst Hot Dog: Bringing the Jersey Dog to NIH. Enjoy allbeef or vegan dogs with a variety of toppings.
Chix ‘n Stix: Specializes in crisp, fresh, deliciously fried chicken wings and tenders, to all beef quarter pound hot dogs, and specially seasoned “Flavor Fries.”
Diner on the Go: Comfort food with freshly prepared, choicely shopped fresh meats, veggies and fruit
Grub Rockstar: Enhancing classic American Comfort dishes for all DC food lovers using only premium ingredients.
Hardy’s BBQ: Puts in the time and care to ensure that you get world class BBQ. Come hungry. You’ll need plenty of room to taste all of our overflowing list of options.
Himalayan Soul Foods: Serving Himalayan food ‘momos’ (dumplings), Tibetan bread and lentil burgers.
Jimmy’s Famous Seafood: Baltimore’s historic restaurant and crab house offers great tasting seafood from their truck.
Kam & 46: Serving local Hawaii and Filipino fare. Modern take with nostalgic feels.
Koshary Corner: Vegan and gluten-free Egyptian street food
Malia’s Kitchen: Serving the best homestyle Soul Food
Pacha Mama Juice: Fresh made-to-order fruit & veggie juices, fruit salad, avocado toast.
PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.
Pua’s Plate Lunch - Bringing a taste of home to the DMV with Authentic Hawaiian & Hawai‘i Food.
Quinn’s Ice specializes in lactose-free soft serve, milkshakes, ice cream sandwiches, Belgian waffle sundaes and more.
Sambal Truck: Indonesian street food
SnoBlast DMV: Serving handcrafted snow cones, slushies, and lemonade, alongside concessions such as cotton candy, popcorn and more.
Trini Vybez: Preservative free Trinidadian food with unadulterated methods to traditional cooking
Trippy Tacos: Specializes in fresh corn tortillas. Tacos, burritos, quesadillas, tortas, nachos
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.
The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free.
Devine Wine Jelly: Add a gourmet experience to any social gathering. Each flavor of wine jelly has a unique taste with a smooth delightful aroma of wine. Taste it, Love it, Want it!
Nothing Bundt Cake (Bethesda): Choose from a variety of delicious Bundt flavors made from the finest ingredients and crowned with our signature cream cheese frosting.
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.
Sweetdele’s Sweet Treats: Makes those traditional desserts you can’t find anymore – the kind that’s nostalgic from the good ole days. Purchase from a selection of cakes, pound cakes, cupcakes, cookies and more.
Jewelry and Craft Vendors: A variety of jewelry and craft vendors will rotate throughout the market.
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. 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.
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.
Attractions Discounts Across the US
Purchase tickets to most Sporting Events thru 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 summer’s hottest movies like Inside Out 2, A Quiet Place: Day One, Despicable Me 4, Fly Me to the Moon, Twisters, Deadpool & Wolverine, Harold and the Purple Crayon, Borderland, Aliens: Romulus and more. Save 20% - 55%!
Are You Ready to Rock?
Catch performances of Usher, P!nk, Jelly Roll, comedians and more live Discounts vary!
R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!
Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more. Save up to 20%!
Attractions Discounts Across the US
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!
Car discounts. Save up to 25%!
Discover the awesome at Bowlero! There’s something amazing and cool in every corner. Check out the most entertaining features and don’t miss the fun. Valid at select locations. Arcade Card, Offer A, Offer B Save up to 60%!
Jump inside the world's biggest box of LEGO ® bricks at LEGOLAND® Discovery Center, an indoor kids attraction with 4D cinema, rides and more! Visit locations in Atlanta, Boston, Auburn Hills (MI), Bay Area (CA), Chicago, Columbus (OH), Dallas/Forth Worth, East Rutherford (NJ), Kansas City, Philadelphia, San Antonio, Tempe (AZ), Washington DC and Westchester (CT) Save up to 49%.
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!
At Madame Tussaud’s Wax Museum get close to the stars without getting a restraining order. Hang out and take pics with A-list actors, singers, political leaders, royal figures and athletes. Discounts available to museums in Hollywood, Las Vegas, Nashville, New York, Orlando, San Francisco and London. Save 15% - 40%!
Rental
Attractions Discounts Across the US
The stage is set in a hidden library with over fifteen thousand books. In Drunk Shakespeare, five classically trained actors meet as members of "The Drunk Shakespeare Society". One of them has at least 5 shots of whiskey and then overconfidently attempts to perform a major role in a Shakespearean play. Hilarity and mayhem ensue while the four sober actors try and keep the script on track. Every show is different depending on who is drinking and what they're drinking! Discounts available in: Phoenix (AZ), Chicago (IL), New York (NY), Houston (TX), Washington DC. Save over 40%!
Giving new meaning to the term “year-round family resort,” Great Wolf Lodge defies the weather outside with an indoor water park experience that has young and old soaking in the fun! Great Wolf Lodge is the largest family of indoor water park resorts. Built for families, designed for 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. Save up to 10%!
DC Area Attractions
Colonial Williamsburg takes you back in time to the dawn of America. This isn't just a place where things once happened. They're happening, right now, here in the 18th century. This is where the idea of our country is being born; where the ideals we stand for as Americans are being defined. Step back in time and meet the people who made America. Sing, dance, eat and have fun with them. Tickets include admission to the historic area, complimentary shuttle service, interpreter-led tours and admission to two world-class art museums. Children 5 and under are free. Save 10%!
The Kennedy Center Opera House is the second-largest theater in the Center, designed for ballet, opera, and musical theater. With its distinctive red and gold chandelier, a gift from Austria, the Opera House makes an elegant setting for the annual Kennedy Center Honors, the nation's highest award for lifetime achievement in the arts. Shows playing this summer include Funny Girl, Back to the Future and Mamma Mia! Prices vary!
DC Area Attractions
Enter a mesmerizing universe fusing art, technology, and tradition, as we bring the enchanting beauty of cherry blossoms to life through alternative universes filled with adventure and wonder. This year, the ARTECHOUSE Studio explores multiple universes of blossoms in ISEKAI: Blooming Parallel Worlds, inspired by the Isekai genre of Anime. Over the years we have invited almost a million visitors to share in the Cherry Blossoms’ beauty, producing springtime exhibitions inspired by all-female artists, Ukiyo-e (a traditional Japanese style of art), climate change, and the power of our natural world. Each exhibition connects us to our surroundings through innovative technology and one-of-a-kind digital storytelling. Save 17%!
Take guided tours around DC with USA Guided Tours. Options include the African American History and Culture, DC At Dusk and Discover DC. Save 17%!
Theme Parks Across the US
Busch Gardens® Tampa Bay is Florida’s thrill ride leader featuring world-class roller coasters, exciting seasonal events and one of North America’s largest zoos representing more than 200 animal species. Guests can take on a top-rated attractions for thrill seekers, including the world’s tallest and fastest ride of its kind, Serengeti Flyer and the hybrid coaster, Iron Gwazi, while still enjoying all-time classics like Cheetah Hunt, Montu and SheiKra. Discounts vary!
In 2024, the Loch Ness Monster will resurface at Busch Gardens Williamsburg as a fully restored experience loaded with all-new thrilling elements, dramatic storytelling and innovative effects, as it takes riders on its journey through the Scottish terrain via “Nessie’s” newly refurbished signature steel track. A variety of special events will take place select dates in 2024 including Daily Summer Events (thru 8/11), Bier Fest (8/16 – 9/2). Howl-O-Scream (9/6 – 11/3), Halloween Spooktacular (9/21 – 11/3) and Christmastown (11/15 – 1/5). Discounts vary!
Cool off this summer at Water Country USA®, Virginia’s largest water park. There’s fun for the entire family in a cool beach vibe, with resort-style amenities and more than 40 stateof-the-art water rides and attractions. Water Country USA features refreshing pools, children’s play areas and lazy rivers, offering hours of fun in the summer sun. Discounts vary!
Theme Parks Across the US
Carowinds, located on the North Carolina-South Carolina border, is the region's premier amusement park featuring 58 rides and attractions including the world's tallest and fastest giga coaster. Camp Snoopy caters to younger guests with 13 child-friendly rides. Additionally, it features Beagle Scout Acres, an expansive 8,000-square-foot play area. Carolina Harbor Waterpark, a 26-acre water park, combines the excitement of Carowinds with the coastal charm of the Carolinas. It encompasses 13 attractions, including 33 slides, two wave pools, private cabanas, and a three-acre play area for children. Free admission to Carowinds Summer Music Fest select Fridays and Saturdays in July and August. Performances include LeAnn Rimes, Brett Michaels and Dee Snider, Carly Pearce, TobyMac and Tenth Avenue North, Brett Young, Brantley Gilbert and Lauren Alaina, Skillet, Sugar Ray, Flo Rida and Blanco Brown and Russell Dickerson. Save over $63!
Enter a magical kingdom where you sail with pirates, explore exotic jungles, meet fairy-tale princesses, dive under the ocean and rocket thru the stars all in the same day! Disneyland is a beloved destination where generations of families have made their Disney dreams come true. Celebrate friendship and beyond at Pixar Fest at the Disneyland Resort thru August 4th Join the toys, monsters, emotions & cars for a party you won’t want to miss! Opening in late-2024 is Tiana's Bayou Adventure, formerly Splash Mountain. Discounts vary!
Embark on a magical adventure you’ll remember forever! Visit all 4 theme parks at Walt Disney World, filled with classic attractions, exciting events and enchanting entertainment! Meet your favorite Disney characters, ride over 170 rides and experience Disney magic firsthand. New in 2024 are Tron Lightcyle; “Luminous the Symphony of Us,” a nighttime spectacular featuring a dazzling display of pyrotechnics, lasers, music and lighting; Journey of Water, inspired by Moana; the Magia of Encanto; new journeys in Star Tours; Tiana’s Bayou; the Country Bear Musical Jamboree and The Little Mermaid – A Musical Adventure (Fall 2024). Discounts vary!
Theme Parks Across the US
Dollywood offers over 40 rides and attractions. Dollywood’s Season of Showstoppers features internationally known recording artists, traditional Dollywood classics and the biggest names in bluegrass and Southern gospel music. New in 2024 is The Dolly Parton Experience featuring three exhibits: Songteller, Behind The Seams & Precious Memories, where guests will learn all about Dolly’s life and see her iconic looks. Dollywood’s Splash Country Waterpark is the perfect mountain oasis to cool-down and chill-out. Located in a mountainous hollow adjacent to Dollywood, the park features splashy water attractions for all. Save $10 - $15!
Experience year-round splashy fun with the largest selection of water rides worldwide inside DreamWorks Water Park, voted #1 indoor water park by USA TODAY readers. Enjoy rides featuring characters from favorite DreamWorks movies including Kungfu Panda, Madagascar, Shrek and How to Train Your Dragon. Also meet characters from Shrek, Puss in Boots, Trolls and more. Save 15%!
Dorney Park & Wildwater Kingdom provides excitement for everyone in the family with over 60 rides, shows, attractions, an area made just for kids, a waterpark and familyfriendly special events will keep you coming back for new ways to play all season long. The park’s newest ride, Iron Menace, is the northeast’s first dive coaster. This ride suspends riders 160 feet in the air before plummeting at a beyond-vertical, 95-degree drop. Four mind-twisting inversions and speeds up to 64MPH leave riders of this drop coaster spellbound and burning for more. Save up to 50%!
With over 35 rides, attractions, and shows, Dutch Wonderland is the perfect place to spend family time. The park brings joy to the young and young at heart as they take flight on Merlin’s Mayhem, a magically thrilling suspension coaster, meet mascot Duke the Dragon and whimsical princesses and knights, gasp in awe at death-defying dive shows, see dinosaurs come to life, and more. The Kingdom for Kids family fun runs beyond summer with Happy Hauntings and Dutch Winter Wonderland. Discounts vary!
Theme Parks Across the US
Nothing satisfies your craving for fun like a day at H2OBX Waterpark. Start with that perfect Carolina sun. Add a dose of adrenaline as you soar 6 stories up The Rogue Wave or drop 90 screaming feet down The Plank. Stir in a float down Teach’s Tide Adventure River. Chill as you get toes up in some perfect shad. Top it off with the best family-friendly food around, and you’ve got yourself the best summer day ever. With over 30 slides, rides and attractions H2OBX is located in Powells Point, North Carolina, just three miles from the Outer Banks. Save 11%!
Hersheypark is a 110-acre, clean and green theme park with over 70 rides and attractions, featuring 15 thrilling roller coasters and 20 kiddie rides; live daily entertainment; games; food; shops; and the Boardwalk at Hersheypark. Admission to ZooAmerica, an 11-acre walk-through zoo with over 200 animals, is FREE on same-day visit to Hersheypark when entered from within Hersheypark. Ticket is Not Valid at ZooAmerica entrance to enter Hersheypark. Save up to $34!
Founded in 1878, Idlewild and SoakZone is the third-longest operating amusement park in the US. It has been recognized as “Best Children’s Park in the World” by Amusement Today and “Best Park for Families” by the National Amusement Park Historical Association. Located in Pennsylvania’s scenic Laurel Highlands region, Idlewild features classic amusement rides, the SoakZone waterpark, live entertainment, and unique attractions such as Story Book Forest and Daniel Tiger’s Neighborhood. Operating seasonally from May through October including the seasonal HallowBoo! event, the park offers imaginative, trusted and playful experiences that bring excitement to family time. Save over 40%!
Kennywood offers an unmatched mix of modern thrills and classic rides, including eight roller coasters, a 12-ride Kiddieland, areas themed to Thomas & Friends™ and the Pittsburgh Steelers, highlighted by the record-setting Steel Curtain, and its famous Potato Patch fries! Kennywood’s three coasters from the 1920s join attractions like Noah’s Ark and Kangaroo that cannot be found anywhere else. Save up to 53%!
Theme Parks Across the US
Kings Dominion is Virginia’s premier destination for fun. With world-class thrill rides that include a 305-foot-tall gigacoaster, a 4D spin coaster, and an indoor launch coaster, thrill seekers are sure to get their fill. Planet Snoopy, the 7-acre dedicated kids’ area, is great for young adventurers, with family-friendly rides nestled under a lush canopy of trees. On a hot day, cool off at Soak City. The 20-acre waterpark boasting water slides, splash pads, a lazy river and more is included with admission (open select dates thru Sept 2nd).
Save 55%!
Everything is AWESOME at LEGOLAND® Resorts. At LEGOLAND® Florida guests soar thru the skies on awesome roller coasters including The Dragon, Flying School and The Great LEGO® Race. Join your favorite LEGO® characters from NINJAGO®, THE LEGO® MOVIE™ and more in immersive and interactive rides and adventures, and build, build, then build some more. LEGOLAND® Florida Resort is also home to LEGOLAND® Water Park and Peppa Pig Theme Park.
At LEGOLAND® New York, ride, climb, splash, and build your way through seven themed lands at the ultimate LEGO® theme park destination! Transform into a minifigure on the world premiere LEGO Factory Adventure Ride, master the art of Spinjitzu on NINJAGO the Ride, save the kingdom on the Dragon Coaster, get your official LEGOLAND Driver License in LEGO City, and explore cities built out of millions of bricks in Miniland. NEW for 2024, see the park like never before as you fly thru the sky in The Minifigure Skyflyer! Learn to talk like an alien or participate in a sing-along. Party the Minifigure way!
LEGOLAND® California is filled with over 60 kidpowered, kid-tastic rides, shows and attractions all built for fun and geared for families with children between the ages of 2 and 12! Enter a world of knights and princesses to conquer the Dragon Coaster. Kids drive their own cars at Driving School. Don't miss character meet and greets, live shows and 4D movie experiences! LEGOLAND® Resort is also home to LEGOLAND® Water Park and SEA LIFE® Aquarium! Now Open is Dino Valley, a ROARsome adventure takes guests on a prehistoric journey thru awesome new rides, bricktastic LEGO® dinosaurs, and interactive build and play areas! New for 2024 is LEGO® World Parade marching daily all summer long! Get ready to marvel at spectacular floats and dazzling entertainment!
Discounts vary by location but save at least 10%.
Theme Parks Across the US
SeaWorld is a world-class marine-themed amusement park offering a captivating blend of entertainment, education, and conservation. With exhilarating rides, mesmerizing live shows, and interactive encounters with marine animals like dolphins, sharks, and penguins, it provides a unique and immersive experience for visitors of all ages. Discounts available to Orlando (FL), San Antonio (TX) and San Diego (CA). Discounts vary by location!
Spend a day with your favorite Warner Bros. characters and partaking in hundreds of rides, shows and attractions featuring WB and DC Comics characters or cooling off at the water park. Discounted Six Flags locations include Discovery Kingdom (CA), Magic Mountain (CA), Over Georgia (GA), Great America (IL), New England (MA), St. Louis (MO), Great Adventure (NJ), Wild Safari (NJ), Darien Lake (NY), Great Escape (NY), Frontier City (OK), Fiesta Texas (TX), and Over Texas (TX). Discounted Hurricane Harbor locations include Phoenix (AZ), Concord (CA), Los Angeles (CA), White Water (GA), New Jersey (NJ), Oklahoma City (OK), Arlington (TX) and Splashtown (TX). Discounts vary!
Step into one of the largest indoor theme parks at Nickelodeon Universe at Mall of America and discover 7acres of Nickelodeon fun with over 30 remarkable rides and attractions, nine mouthwatering places to eat, plenty of entertainment and, of course, shopping. Featuring Nickelodeon favorites such as Avatar, Blue’s Clues, Dora the Explorer, Fairly OddParents, PAW Patrol, SpongeBob SquarePants, Teenage Mutant Ninja Turtles, and more! It all adds up to a world of fun for the whole family! Save 18%!
Colorful characters, gravity-defying rides, and tot-friendly play structures will make Nickelodeon Universe® American Dream your favorite East Coast theme park. Located inside the American Dream experience center in East Rutherford, New Jersey, Nickelodeon Universe invites you to spend a few hours or a full day enjoying non-stop fun and entertainment featuring your favorite characters. This 8.5-acre indoor theme park is the largest of its kind in the Western Hemisphere with over 30 rides and attractions for all-ages. Rides are themed around Nickelodeon shows that range from your younger days to today’s faves such as Teenage Mutant Ninja Turtles, Jimmy Neutron, Rugrats and PAW Patrol. As you roam the park, be prepared to interact with larger-than-life characters like SpongeBob, Dora, the Ninja Turtles, and more! Save 15%!
Theme Parks Across the US
It’s just like watching your favorite TV shows and movies in real life, except with the ultimate ride-y things like twists, turns and drops. Save the earth daily or even hourly. Oh and dragons, one of them even breathes real fire so that’s cool (err hot). This is way beyond the movies.
New in 2024 at Universal Studios Orlando are DreamWorks Animation Land and the Universal Mega Movie Parade. Immerse yourself in a land based on beloved DreamWorks Animation films featuring play areas and attractions themed Shrek, Kung Fu Panda, and Trolls. The Parade showcases 13 brand-new floats, nearly 100 performers and stunning special effects. Fans can look forward to seeing their favorite characters and themes from beloved franchises.
Universal Studios Hollywood delivers highly themed immersive lands that translate to real-life interpretations of iconic movie and television shows. The world-renowned Studio Tour is the park’s signature attraction, inviting guests behind-the-scenes of the world’s biggest and busiest movie and television studio where they can also experience authentic and immersive thrill rides. Discounts to both parks vary!
It’s the perfect time, and they’re the perfect age, for Sesame Place® Philadelphia. Before little kids become big kids, bring the family to whirl on rides, splash down slides and hug everyone’s favorite furry friends. Don’t miss Cookie’s Monster Land or the special opportunity to meet, greet and eat with Elmo & Friends! Enjoy festive shows and Neighborhood Party Street Parade starring your favorite Sesame Street® friends! Discounts vary!
Sesame Place® San Diego is perfect for families with kids of all ages and has been designated as a Certified Autism Center. The park features 18 Sesame Street-themed rides and exciting water attractions, a family-friendly rollercoaster and a 500,000-gallon wave pool. The park also features a musical play area, an interactive Sesame Street Neighborhood complete with the iconic 123 Stoop, live character shows, an award-winning parade, one-of-a-kind photo opportunities and everyone’s favorite furry friends. Save 30%!
Water Slides! Wave Pool! Wild Water River! Water Playground! With free parking, free inner tubes and free sunscreen, a visit to this family friendly destination offers MORE SMILES PER GALLON. Ocean Breeze Waterpark is located 2 miles south of the Virginia Beach Oceanfront and is open mid-May through early September. Save up to 17%!
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Bldg. 10 S. Lobby & Lawn 10am – 2pm
39th NIH
Institute Relay September 12th Bldg. 1 Register Today
R&W Memberships –
Buy at R&W stores or online for $9 a year.
Strength + Stability – 6am
Food Trucks Mon - Fri
Bldg. 10 Lot 10H 11am – 2pm Light Weights Conditioning –12:15pm
Strength Conditioning – 6am
Max Strength Triceps + Chest –6am
Yoga for Stress Reduction – 6am
Slow Down and Refresh - Non-Sleep Deep Rest – 12pm
Core on the Floor –6am
In-Person Yoga for Athletes – 1pm (Bldg. 53)
Chair Fitness –12:15pm
In-Person Cycling Connections – 1pm (Rockledge)
Upper Body Strength + Mobility – 12pm
Cardio Tabata –12pm
Slow Down and Embrace the Sweetness of Stillness – Non-Sleep Deep Rest – 3pm
Tabata Abs Only –12:15pm Circuit 360 - 12pm
Abs, Glutes + Thighs - 12:15pm
In-Person Core on the Floor (Bldg. 53) – 1pm
In-Person Treadmill Trek – 1pm (Rockledge)
Cardio Conditioning –12pm
Chair Tabata –12pm
Yoga Strength –6am
Lower Body Strength + Mobility– 12pm
New NIH Merchandise Arriving at R&W in July!
Total Body Stretch - 12:15pm Step HIIT – 6am
Cardio Abs Mobility – 12pm
Mobility Strength & Stretch – 6am
Stretch Break –12:15pm
Compound Strength + Mobility – 12pm
Balance & Strength – 6am
Discount Purchasing Program with Purchasing Power See page 11.
Towel Stretch –12:15pm
Standing Abs –12pm
Annual Farm Tour and Harvest Sale. See page 7
Bodyweight Only: Upright Mobility –12:15pm
Tabata Kick Crazy – 12:15pm
In-Person Hatha Yoga – 1pm (Bldg. 53)
HIIT 360 – 12pm
In-Person Total Body Stretch (Rockledge) –1pm Sculpt Repetitions - 12:15pm Gliding! – 12pm
Personal Training offered by NIH R&W Fitness & Wellbeing Program!
NIH Fall Research Festival Sept. 23rd – 25th . Look for details in the August R&W Newsletter.
Schedule your appointment at the NIH Blood Bank 301-496-1048
Abdominal Focus: Obliques - 12pm
Tabata Cardio –12pm
