June 2020 NIH R&W Newsletter

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Virtual Fit for YOU Descriptions All fitness levels welcome

Yoga Strong with Shannon: Give your Yoga practice a boost with this 30-min class designed to strengthen and stretch the muscles and joints! Incorporating hand weights into various asanas or poses, the focus remains on breath, rooting or stabilizing, alignment and balance. No Yoga experience needed.

Wall Fitness with Charissa: Mix up the mundane, confuse your muscles and let’s take it to the wall! Basic strengthening exercises with elements of anti-gravity and using the wall for resistance will challenge new and seasoned fitness participants!

Low Impact - Focus: Lower Half with Ashley: Forget jumping, maximize your fitness capacity with this low-impact class to include squats, lunges and kicks of moderate to quick speed!

Intervals of 50 sec of work followed by 10 sec of recovery will increase your heart rate and build overall endurance.

Strength & Stability with Shannon: Stability and strength are integral to health and quality of life. Using hand weights, the major and minor muscle groups will be explored, with focus on alignment and proper form.

Sculpt and Lean + Chair with Charissa: Grab a chair and move thru a total body workout in 30 mins! Alignment, strengthening, lengthening and control guide this low-impact, high caloric burn.

Low-Impact - Focus: Upper Half with Ashley: Using hand weights, the goal of this 30-min class is to strengthen the major and minor muscle groups of the thoracic spine and limbs. Intervals of 50 sec of work followed by 10 sec of recovery will increase the heart rate and improve efficacy of daily activity.

HIIT It Again with Shannon: High Intensity Interval Training aids in metabolic activity, fat loss, oxygen consumption and reduction in blood pressure. Using hand weights and body weight, this 30-min class will provide you enough intensity to jumpstart the week with success! Cardio and strength training is expected.

Footwork Fitness with Charissa: It’s the class where high-low, swing, line dance, and African and Latino dance meet! Dance is beneficial in relieving stress, releasing happy endorphins, improving mood and anxiety and maintaining youthful health. This non-stop 30-min class will literally keep you on your toes and benefit brain health as well! No dance experience needed.

Plank Plyo Challenge with Ashley: It’s a no-equipment Tabata class! Jump lunges, squat jumps and more will keep the body pumping in cycles of 20 sec of hard work followed by 10 sec of recovery. Abdominal planks and high-intensity cardio movements are expected. Don’t miss this 30-min calorie blasting workout!

Fitness Functionality with Shannon: Focusing on proper alignment and effective movement, you will need hand weights for this strength-based class. Learning how to move through basic exercises effectively, participants will gain strength and perspective that will improve future workouts and daily activities.

Barre Booty + Burn with Charissa: Bid the winter slagging, bagging booty goodbye! Lift and sculpt the Gluteus Minimus, Medius and Maximus while engaging the rest of the body during this 30-min Barre-inspired class! The largest muscle group, the “glutes” are necessary to stability and movement. Prepare for an uplifting caloric burn while remaining grounded!

Total Body Building Blocks with Ashley: This ladder approach to strength and cardiovascular exercise will cause muscle confusion and demand max effort! Hand weights are needed.

2020 Mobile Mammography Screening

The George Washington Breast Cancer Center will make four visits to NIH for our 2020 Mammography Screening. All NIH employees, their families, contractors, visiting scientists and others associated with NIH are eligible to participate.

The screening dates are as follows: July 2020 (Rescheduled - TBD) – Bldg. 45 Wednesday, September 23rd – Bldg. 45 Thursday, November 5th – Bldg. 10 Lot 10H The van will be on-site from 9:30am - 3:30pm taking prescheduled appointments. Reservations can be made no more than 1-month prior of screening date. There is a minimum requirement of 15 participants for the screenings to take place and a maximum of 25 per date. Each screening is conducted by a female technologist, and a board-certified radiologist specializing in mammography will interpret the images.

Appointments should take approximately 20 minutes. Most insurance companies will cover the cost (approx. $350) of the screening. To see if your insurance is accepted or to make an appointment, call 202-741-3252. If there is no answer, please leave a message with your name and phone number. The GW Mammovan staff will call you back and schedule your appointment. Please have your insurance card and doctor’s information available when calling to make an appointment.

Who is Eligible? Any woman IS eligible if she meets the following: • She is age 40 or older • She is not pregnant or breast-feeding • She does not have breast implants • She does not have any prior history of breast problems (patients who need a 6 months follow up must get a Diagnostic mammogram not Screening) • She is not having symptoms such as a lump in either breast or unusual breast pain • She has a referring physician or doctor of record (Ex. Medical Doctor, OBGYN doctor) • She has not had a mammogram within the last 12 months Individuals with disabilities who need Sign Language Interpreters and/or reasonable accommodation to participate in this screening should contact the R&W at 301-496-8746 and/or the Federal Relay 1-800-877-8339 or email David Browne.

Requests should be made at least 10 days in advance of the appointment. For more information about mammography, breast cancer, or other types of cancer call the National Cancer Institute’s Cancer Information Service at 1-800-4-CANCER or see www.nci.nih.gov.

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, travel opportunities, special ticket offers, early bird offers and much 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.

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Help Support Local Businesses

Jewelry, Clothing, Accessories and Body Products

B.L.A.C.K. – Negro League, Tuskeegee Airmen, Buffalo Soldiers clothing.

Distinctive Accessories – Women’s clothing and accessories The Fashnique - Sangam imports, shawls, capes, scarves, jackets, leather handbags and more.

GemCords - Unique semi-precious handmade jewelry, necklaces, earrings, and bracelets. Custom items available, call 410-707-1603 Herbal Alchemist – The Herbal Alchemist has various items on sale right now! “Favorite” an item and receive a coupon code for a 10% discount to use when checking out. If you have questions contact Nancy and get updates on Facebook.

In-Jeen-Yuhs - Eco-friendly products and upcycled gifts for people with passion, creativity, and a desire for minimal waste.

Food Trucks & Restaurants

Astro Doughnuts & Fried Chicken – Donate to #ComfortForTheCrisis – For every $500 raised they will donate an extra $100 worth of food to area hospitals.

Baronessa Italian Restaurant – Traditional Italian family recipes from brick-oven pizza to homemade pasta with a pinch of love and freshest ingredients from farmers to your table. Delivery available Caddie’s Bar & Grill – Great food, great drink and friendly service makes Caddies the place to hang out. Delivery available CapMac – Family meals, ala carte and more available for delivery.

Contact Josh for inquiries and more info.

Dog Haus Biergarten Bethesda & Kentlands – Dog Haus creates hand-crafted hormone- & antibiotic-free hot dogs, sausages, burgers, plant-based proteins & one Bad Mutha Clucka, all served on King’s Hawaiian rolls. Delivery available Dogs on Curb – Online ordering available

The Jewelry Store – Join Jackie every Tuesday and Thursday at 7pm on Facebook Live. View, discuss and purchase jewelry.

Guardado’s – Serving the best selection of authentic Spanish and Latin American cuisine.

KVZ Designs - Artful and inspired beaded and woven jewelry, footwear and accessories hand crafted in Guatemala.

Hollywood East Café – Serving authentic Hong Kong style Chinese food and DimSum

Lazaro Diamonds – Rings, necklaces, diamonds, gold and more.

Look for new items in the closeout section All treasure comes with FREE SHIPPING!

Jimmy’s Seafood – Free 2-day shipping available.

Native Spirit – Shop for jewelry for any celebration or for you.

Nita Creations - Spectacular prices and savings on high-quality and affordable jewelry such as rings, earrings, bracelets, chains, pearl jewelry, etc. Call 301-365-1358 or 240-899-8004.

RareGlo Organic Shea Products - Pure ingredients, multi-use skin care products that can be used on the hair, face, beard and body. Free shipping on orders of $50 or more.

Rozzie Jewelry - Specials on fresh-water pearls; semi-round, keshi, baroque and biwa pearls; earrings; gemstone and crystal stretch bracelets; sterling silver and 14kt gold filled bracelets with gemstones; and more. Prices starting at $15. Contact Roz at 571229-6119.

Community Market Vendors

All Things Olive – Get your olive oil shipped directly to you.

The Caramel Kettle – Shop a variety of delicious popcorn flavors.

Chocolate Moonshine – Order truffle bars, fudge and other tasty favorites online. If you have questions call 202-400-1904.

The Chocolatier's Palette – Have your fudge desires shipped.

Patriotic flavors for Flag Day and 4th of July coming soon.

Cupcakes Lounge – Offering tasty treats for special occasions or every day. Info available on Facebook.

EatOjas – Real flavor, real taste, ayurvedic ingredients, vegan, soy free, preservative free ojas bars and bites. Free shipping over $20.

M&M Plants – Fresh cut flowers delivered to you.

Randalia Beehive – Shop honey, soaps, deodorant, balms, candles and more on Etsy (free shipping over $35) or Amazon.

Ravenhook Bakehouse – Breads delivery available Weds. – Fri. Shafa Blends – Free shipping on orders over $35.

Krazy Steve’s/Carnivore BBQ – Delivery available. Family meal drops for neighborhoods. Talk with your neighbors about doing a large group order for multiple families. Food prepared at Krazy Steve’s Comfort Cuisine in Silver Spring.

Les Delices – Specializes in European-style pastries; using only the highest quality, all-natural ingredients.Delivery available Mission BBQ – Boxed Lunch and Party Pack specials, FREE delivery available on order over $100.

PhoWheelsDC – Serving neighborhoods in the DMV. Request they serve and deliver to yours and order ahead online.

Poke Dojo – Delivery, gift cards and discounts available.

Quinn’s Ice - 50% OFF e-gift cards that are valid indefinitely Swizzler - Home delivery of DIY Swizz Kits

Corporate Sponsors

Kitchen Saver – 15% off PLUS 6 or 12 mos of no interest and no payments that converts to 120-mos term w/low fixed interest rate* *Offer valid with purchase of cabinet refacing or kitchen remodel from Kitchen Saver. Must be presented and used at time of estimate only.

May not be combined with other offers or applied to previous purchases. Financing offer subject to qualifying credit approval.

Luther Sales – Shop for stay at home essentials! Pay over time!

VacationWiser – Plan now, travel later! 1-year interest free! Pay over time!

Courtyard Chevy Chase Marriott – Special rate for first responders, family and hospital staff.

Sprint - Wireless connection is more important than ever. Sprint Perks partners have access to our affordable Sprint Perks plan which includes 120GB of hotspot data (100GB thru Sprint Perks plan and 20GB additional from Sprint). The plan essentially has enough hotspot data to download 15,000+ songs, 70+ movies or stream High Definition HULU for 35+ hours at no additional cost.

Use code GRETL_ZZZ.

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R&W Annual Meeting – June 23rd

The R&W Annual Meeting will be held from 12pm – 1pm on Tuesday, June 23. Call 563-999-1004 and use Access Code 622171. Learn more about the operations of the R&W and the Employee Services we provide to the NIH community. We are interested in your suggestions for the 2020-2021 year as well!

Join us as we close out the year and plan for another!

Local Restaurant Directory On Govemployee.com

Support local businesses on the R&W’s Local Restaurant Directory! Some of these local restaurants around the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials at their locations. Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s Restaurant, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant, Sushi Damo Rockville.

FedAdvantage

When it comes to benefits, the biggest challenge you may face is understanding what you have and knowing what you need.

FedAdvantage was founded in 1992 with the purpose of assisting federal employees in understanding their benefits and educating on how to "fill the gaps” present in their benefits. We are experts in federal benefits and use our knowledge to develop insurance programs that make sense and offer peace of mind to federal employees. What we offer: Long Term Disability Insurance designed to "fill the gaps" in your leave and disability retirement benefits, providing peace of mind in knowing you can protect your income through a comprehensive disability insurance program. An accident can happen to anyone, and recovery can be costly. Accident Insurance provides benefits for covered accidental injuries, related services, and treatments. Critical Illness Insurance provides lump-sum payment for a covered illness such as cancer, a heart attack or stroke. Contact Fed Advantage at 866-973-6605.

LutherSales: Luxury Made Easy

Since 1967 LutherSales has specialized in offering federal government and healthcare workers nationwide easy payment solutions through the convenience of payroll allotment.

Featuring fine furniture, mattresses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more.

Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.

Online Shopping Coming to R&W’s Website

As we all continue to transition to this new normal the R&W will soon be offering NIH branded merchandise, normally found in the Bldg. 31 R&W store, thru it’s website. Clothing, jewelry, gifts and more, with or without the NIH name, will be available to purchase. These items make great gifts for loved ones or for those that have left NIH but want a memento of their time working at NIH. Our expected launch date is early July.

Upcoming R&W Events Cancelled

Due to the COVID-19 pandemic the Camp Fantastic BBQ and the NIH Institute Relay have both been cancelled for 2020. We look forward to hosting these events and others in 2021.

Order Your Business Cards Thru R&W

The R&W offers business cards produced by AAA Color Card Company, who has provided quality business cards for government and military employees since 1976. Order online and have them mailed directly to you. Prices start at $38.

VacationWiser Vacations for Every Budget

VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, theme park tickets, concert, event, sports tickets, vacation homes, sightseeing, and more.

Why Buy From Us? • 3-minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 12-months to Pay, Interest Free • Travel in as little as 30 days Check us out online.

To get started click here to create an account or click here to plan your next vacation or call 1-800-358-2883.

VacationWiser.com, A New to Travel!

Are You Looking to Save Some Money?

GEICO (Government Employees Insurance Company) was founded in 1936 and is the second-largest private passenger auto insurer in the United States according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

Advertise Your Rental, Sale or Services in the R&W Classifieds

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Visit our website at www.govemployee.com

2020

Sunday

Monday

Yoga Sculpt – 8am Family Fun Fitness – 12pm

Ultimate HIIT – 8am

Tuesday

Balance Challenge – 12pm

Wednesday

Thursday

Friday

Upright Strength – 12pm

Strong & Stable: Core Bracing – 8am

Sports FX Cardio + Abs – 12pm

Saturday

Kick + Hit Circuit – 12pm

Yoga-Pilates Rhythm - 12pm

Clean & Lean 12pm

Functional Fitness Peripheral Points – 8am

Total Body Strength – 12pm

Dynamic Dance – 12pm

Yoga Sculpt – 8am

Wall Fitness – 12pm

Low Impact: Lower Half – 12pm

Strength & Stability – 8am

Lower Impact: Upper Half – 12pm Discount Insurance through R&W. See page 7.

Sculpt & Lean + Chair – 12pm

HIIT It Again – 8am

Footwork Fitness – 12pm

Plank PIyo Fitness – 12pm

R&W Annual Meeting 12pm

R&W Memberships Buy at R&W stores or online for $9 a year.

TBD – 8am

TBD – 12pm

Fitness Functionality – 8am

Total Body Building Blocks – 12pm

Barre & Booty Burn – 12pm R&W E-Commerce Coming Soon!

Support Local Businesses.

See page 5 for a list of businesses that you can help.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4 .

Schedule your appointment at the NIH Blood Bank 301-496-1048!