June 2021 R&W Newsletter

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Date

Day

Time

Program

Trainer

6/1

Tuesday

12pm – 12:30pm

Bandtastic Build

Charissa

6/2

Wednesday

12pm – 12:30pm

Standing Cardio

Ashley

6/3

Thursday

12pm – 12:30pm

Pilates Barre

Charissa

6/4

Friday

6am – 6:30am

Functional Fitness – Hip Hinge

Shannon

6/4

Friday

12pm – 12:30pm

Power of 10

Ashley

6/7

Monday

6am – 6:30am

Yoga Strong

Shannon

6/8

Tuesday

12pm – 12:30pm

Dance Break

Charissa

6/9

Wednesday

12pm – 12:30pm

Low-Impact Tabata

Ashley

6/10

Thursday

12pm – 12:15pm

Take a Hike Day (Virtual) – Warm-up

Charissa

6/11

Friday

6am – 6:30am

Strength & Stability

Shannon

6/11

Friday

12pm – 12:30pm

Abs & Hips Resistance Band Blast

Ashley

6/14

Monday

6am – 6:30am

Tabata

Shannon

6/15

Tuesday

12pm – 12:30pm

Abs, Glutes, Back and Thighs

Charissa

6/16

Wednesday

12pm – 12:30pm

Compound Strength

Ashley

6/17

Thursday

12pm – 12:30pm

Strength Ladder Challenge

Charissa

6/18

Friday

6am – 6:30am

Yoga for Athletes

Shannon

6/18

Friday

12pm – 12:30pm

Low-Impact Cardio

Ashley

6/19

Saturday

10am - 10:19am

Juneteenth Festive Freedom Fit Maze

Charissa

6/21

Monday

6am – 6:30am

Stability Ball Core Blast

Shannon

6/22

Tuesday

12pm – 12:30pm

Kickbox + Bands

Charissa

6/23

Wednesday

12pm – 12:30pm

Balance Sculpt

Ashley

6/24

Thursday

12pm – 12:30pm

Core on the Floor

Charissa

6/25

Friday

6am – 6:30am

Stretch +Foam Roll

Shannon

6/25

Friday

12pm – 12:30pm

All-In Circuit

Ashley

6/28

Monday

6am – 6:30am

Bendy Body

Shannon

6/29

Tuesday

12pm – 12:30pm

Dance Repetitions

Charissa

6/30

Wednesday

12pm – 12:30pm

Standing Abs

Ashley

“Fitness for You” June 2021 Virtual Fitness Descriptions: All levels are welcome!

Bandtastic Build with Charissa: Grab your loop bands and prepare to explore repetitions that build with each set! Focusing on resistance training, this strength-based workout is designed to gradually increase intensity and achieve muscle exhaustion.

Standing upright as well as on the floor using a mat, the major and minor muscle groups will be explored. Varying loop bands for arms and legs are suggested.

Standing Cardio with Ashley: No equipment is needed for this cardiovascular-focused workout! Moving through intervals of 30 seconds of work followed by 10 seconds of recovery, participants can expect to engage in exercises like jump squats, stationary sprints, jumping jacks and more!

Pilates Barre with Charissa: Inspired by ballet and strengthening and lengthening exercises practiced by gymnasts and circus performers alike, this class is a total body workout! Participants will need a mat to engage in this body-based class (with no other equipment needed). No Pilates experience is necessary.

Functional Fitness - Hip Hinge with Shannon: Gain a new skill!

Learn how to execute a hip hinge safely and properly for daily activity. The hips are integral to movement and posture. While it seems simple, improper form while executing a hip hinge can lead to serious lower back injury. Light to heavy weights will be used.

Power of 10 with Ashley: This high-intensity interval class involves medium to heavy dumbbells used to perform exercises in sets of 10! Participants can expect to engage the major muscle groups. Medium weights are used for the warm-up and/or as a backup for sets too difficult to complete using heavy weights. A mat is suggested.

Yoga Strong with Shannon: This is not your typical Yoga class!

Using light to heavy weights and a mat, prepare to build strength, flexibility and increase balance by practicing various Yoga poses with dumbbells. A focus on alignment and breath will guide this non-tradition Hatha Yoga practice. No Yoga experience is needed.

Dance Break with Charissa: Dance combinations inspired by jazz, salsa, line dance, hip hop and free style! Increase sharpness of the brain by compounding dance combinations that involve the memory, rhythm and coordination. Dance also releases dopamine, oxytocin, serotonin, and endorphins, which are chemicals that are good for the brain. No dance experience needed.

Low-Impact Tabata with Ashley: Tabata is a method of highintensity interval exercise created by Olympians, designed to increase endurance, oxygen capacity and performance through execution of 20 second bouts of hard work followed by 10 second rest cycles. This total body workout is low-impact but high intensity! Medium to heavy weights will be used.

Take a Hike Day – Warm-up with Charissa: Join us for the 13th Annual Take a Hike Day virtually with a fun warm-up to get you ready for your virtual hike.

Strength & Stability with Shannon: Using light to heavy weights and a mat, participants can expect to engage in strength training while focusing on postural alignment and execution of proper form. This low-impact workout is also beneficial in increasing, maintaining and/or preventing bone loss.

Abs & Hip Resistance Band Blast with Ashley: During this class, miniature bands or loop bands will be utilized to engage in resistance training, designed to increase strength and benefit cardiovascular health. The 4 main groups of hip muscles are: gluteal, adductor, iliopsoas, and lateral rotator. Participants can expect to move thru intervals of 45-seconds followed by 10 second recovery periods. Light to strong resistance bands are suggested.

Tabata with Shannon: Take your fitness regimen to new heights with Tabata training! This high-intensity interval-based class involves 20 second short bursts of hard work followed by 10 seconds of recovery. Exercises using medium to heavy weights will be explored.

Abs, Glutes, Back and Thighs with Charissa: This total body workout will challenge the trunk and lower extremities for a calorie-blasting experience! Grab your light to heavy free-weights and prepare to work the abs, glutes, back and thighs to exhaustion!

A mat is suggested.

Compound Strength with Ashley: Supercharge your workout by activating multiple muscle groups at the same time! This lowimpact, high intensity class involves 45 second intervals of work followed by 15 second recovery periods. Medium to heavy weights will be used.

Strength Ladder Challenge with Charissa: Grab 3 sets of weights- medium to heavy- and prepare to push yourself to your anaerobic threshold! Not only does this class blast calories and increase resting fat oxidation but it’s also just in time for the summer! Participants will engage in power lifting sets of quick repetitions in a ladder sequence, while completing exercises in full range of motion with safe execution. Intervals of 60 seconds will guide this total body workout. A mat will also be used.

Yoga for Athletes with Shannon: Yoga for Athletes is a nontraditional Yoga class inspired by the muscular stress and tightness that athletes experience as a result of the high physical fitness demands that competitive sports put on the body. With a focus on increasing flexibility and improving joint and muscle range of motion, this class is also beneficial to the general population. A mat and Yoga blocks will be utilized during this class. No Yoga experience is necessary.

Low-Impact Cardio with Ashley: Exercises like squats, lunges, and stationary sprints will be the focus of this cardiovascular interval class! Bouts of 30 seconds of work followed by 10 second recovery rounds will be explored. A mat is suggested.

Juneteenth Festive Freedom Fit Maze with Charissa: This 30minute workout is a simulation of various functional movements that were necessary to travel the “Underground Railroad” and other tasks likely endured to reach freedom. Performed via storytelling, put on your breast coat of bravery and your robe of resilience as we travel back through time and into the future with this total body workout! Only equipment needed is your own bodyweight!

Stability Ball Core Blast with Shannon: The muscles that make up the “core” include: the pelvic floor muscles, transverse abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm, latissimus dorsi, gluteus maximus and trapezius. By strengthening the “core”, you strengthen the entire body as the limbs radiate from the “core” and the “core” is integral to movement! Participants will utilize a Stability ball and a mat for this class, though most exercises can be modified on the floor.

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“Fitness for You” June 2021 Virtual Fitness Descriptions Continued:

Kickbox + Bands with Charissa: Take your kickboxing workout to new heights with loop bands! Using light to strong loop bands, participants will engage in jabs, body shots, ducking and more in 3-minute rounds, followed by recovery rounds using no bands.

Don’t miss this awesome workout!

Balance Sculpt with Ashley: Balance is the ability to control your body position while standing or moving. Good balance is critical for healthy aging. This class will focus on building strength while also increasing mobility and stability. Using heavy weights and a mat, participants can expect to move through intervals of 45 seconds of work followed by 15 second recovery cycles.

Core on the Floor with Charissa: Commit to your “core” with this express workout! The muscles that make up the “core” include: the pelvic floor muscles, transverse abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm, latissimus dorsi, gluteus maximus and trapezius. Using 1 light to heavy weight and a mat, sets of 16 repetitions for each exercise will be explored. This low-impact, high-intensity core class is designed to tighten and whittle your middle!

Stretch + Foam Roll with Shannon: Using a mat and foam roller, the body can achieve myofascial release! Myofascial tissues surround and support the muscles of the body. Sitting at a desk or working out can create muscle soreness and tightness. By engaging in myofascial release, participants can restore and rejuvenate muscles, tissues and joints, just in time for the weekend!

All-In Circuit with Ashley: For the “all-in” workout experience, there must be cardio, strength and core training! This class will achieve just that. In intervals of 45 seconds of work followed by 15 second recovery periods, participants will utilize medium to heavy weights and engage the total body! A mat will also be used.

Bendy Body with Shannon: Hip hinge, triple extension and more will be explored during this stretch and strength class! Using light weights and a mat, functional fitness exercises guide this total body workout. Prepare for a low-impact, moderate-intensity experience!

Dance Repetitions with Charissa: Not only does dance improve cognitive performance by challenging the brain, but it also diminishes depression and helps boost your mood! This dance class will focus on salsa, freestyle, jazz and line dance steps set to 8-count repetitions. Feel free to add your own flavor for an exhilarating workout experience! No dance experience is needed.

Standing Abs with Ashley: Participants should prepare to engage in abdominal exercises like crunches, side bends and twists during this abdominal attack! Using 1 heavy weight, activation of the transverse abdominis, rectus abdominis, internal and external obliques will ignite your middle! Close out the month feeling “abdominally” supercharged!

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13th Annual NIH Take-A-Hike Day Thursday, June 10th

Walk! Run! Roll! Fun! Join us for the 13th Annual NIH TakeA-Hike Day - Virtual Event. The kickoff for this virtual event is 12pm on Thursday, June 10th. A virtual warm-up and fitness activity will take place on the Recreation and Welfare Fitness and Well-being Program’s Facebook Page. You do not need a Facebook account to participate, simply follow the link above.

Take-A-Hike Day is the NIH's largest wellness event with more than 17,000 participants over the past 13 years, and we are excited to host our first-ever virtual version this year. All NIH staff are invited to take this opportunity to include physical activity in your day and have fun while doing it. We want the day's event to be interactive, so follow us on Twitter @NIHEmplSrvcs and feel free to share photos, short videos, and memes; anything from your day's activities using #TakeAHikeNIH. Take-A-Hike Day is a voluntary event, so we ask that you obtain your supervisor's approval before participating.

Individuals with disabilities who need reasonable accommodations and/or sign language interpreting to participate in this event should contact Chris Gaines and/or the Federal Relay (1-800-877-8339). Requests should be made at least five days in advance of the event.

This event is sponsored by the Office of Research Services, Division of Amenities and Transportation Services (DATS), and the NIH Recreation and Welfare Association.

Now through June, NIH is highlighting wellness-supporting events through the "Spring into Wellness" campaign. To learn more about NIH sponsored events that support your financial, social, career, physical and community well-being, check out the campaign website.

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Food Trucks

Join us Monday – Friday from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. The trucks return May 3rd and are scheduled to run thru September. Online preordering is encouraged when applicable. Menus will be available on the R&W website and daily reminders and updates will be sent via the R&W ListServ. The following trucks are expected to participate this year.

2 Bold Chefs: Featuring a variety of delicious signature Greek & Italian dishes and salads with mouthwatering French & Portuguese flavors infused into the Mediterranean taste.

Carnivore BBQ: Serving the best BBQ in the nation’s capital.

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.”

Corned Beef King: Dishes are beautifully garnished, piled high, always fresh, and thoughtfully crafted!

DC Puddin’: Serving the DMV with southern classics like Gumbo, Shrimp 'n Grits, Etouffee, Red Beans 'n Rice, Po'boys and our famous Brown Butter Bourbon Bread Puddin'.

Dogs on the Curb: Provides a variety of options ranging from the ultimate glammed up dog to healthier yet delicious options.

Firehouse Subs: A variety of hot specialty subs

The R&W Community Market is returning on May 25th! Join us Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10.

The market will take place weather permitting. Social distancing rules (6 feet of space, masks, etc) are to be observed.

The market will have the following participating vendors: On site: All Things Olive: Real, fresh extra virgin olive oil. Shop from a variety of extra virgin olive oils, barrel-aged wine vinegars from Napa Valley and 18-year old balsamic vinegars from Italy.

Apple Valley: Apple butter, sauces, jams and seasonal produce.

The Caramel Kettle: Handcrafted popcorn and sweet treats.

Specializing in kettle corn, specialty flavored popcorn, and seasonal treats for special occasions, gifts and every day.

Mardi Gras Tyme: Specializing in New Orleans style foods red beans, gumbo, jambalaya, fried turkeys and sno balls.

Cupcakes Lounge: Delicious cupcakes, pound cakes, granola and other baked goods. Products contain as much local eggs and fruits as possible. Gluten-free available.

PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

Shafa Blends: A woman-owned, family-run tea and spice company offering hand-crafted specialty tea, spice, herbal, and salt blends in small batches. Blends created to make you better.

Swizzler Burger: Grass-fed beef and plant-based burgers, all served on fresh-baked potato buns.

Online: Chocolate Moonshine: A variety of fudge and over 40 flavors of Artisan Chocolate Bars. Low sugar, gluten-free, made with Belgian and French chocolates with natural and organic ingredients, including fresh fruits and roasted nuts.

Swizzler Hot Dog: Grass-fed beef hot dogs with a twist.

Astro Doughnuts: Satisfying your inner cravings for two allAmerican favorites: fried chicken and doughnuts.

Ben & Jerry’s: Enjoy scoops of ice cream, waffle cones, ice cream bars, and root beer floats.

Captain Cookie and the Milkman: DC sweetest superheroes are a mobile bakery and dairy bar serving fresh-baked cookies, local creamery milk and made-to-order ice cream sandwiches.

Funnel Fare: Provides delicious fair foods like funnel cakes and fried candies, gelati shakes, milkshakes, and more.

Quinn’s Ice: Specializes in lactose-free soft serve, milkshakes, ice cream sandwiches, Belgian waffle sundaes and more.

Look for Our Annual Amusement Park and Travel Destination Preview Issue in July.

Sneak Peak on Pages 8 & 9.

The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free.

Randalia Bee Hives: Local raw and cream honey, pollen, hand crafted beeswax candles, bar soap, infused botanical liquid soap, beeswax body salves body lotions, lip balms, tints, salt scrubs and natural deodorants from the Eastern Shore.

June 2021 Food Truck Schedule Monday - Friday 11am – 2pm - Bldg. 10 Lot 10H Food Truck #3 (Dessert)

Date

Food Truck #1

Food Truck #2

Eurest Street Eats

6/1/2021

Chix n Stix

No Truck

6/2/2021

2 Bold Chefs

Carnivore BBQ

Captain Cookie & The Milkman

Street Eats

6/3/2021

Mardi Gras Tyme

Swizzler Hot Dogs

Cupcakes Lounge

Street Eats

6/4/2021

Pho Wheels

Ben & Jerry’s

Street Eats

6/7/2021

Corned Beef King

6/8/2021 6/9/2021

Firehouse Subs Astro Chicken & Doughnuts

6/10/2021

Street Eats

Street Eats Chix n Stix

Street Eats Astro Chicken & Doughnuts

Street Eats & BBQ

Pho Wheels

Cupcakes Lounge

Street Eats

6/11/2021

Mardi Gras Tyme

Mardi Gras Tyme

Street Eats

6/14/2021

Dogs on the Curb

6/15/2021

Puddin DC

2 Bold Chefs

Ben & Jerry’s

Street Eats

6/16/2021

Mardi Gras Tyme

Firehouse Subs

Mardi Gras Tyme

Street Eats

6/17/2021

Pho Wheels

Swizzler Burgers

Cupcakes Lounge

Street Eats

6/18/2021

Carnivore BBQ

Street Eats

6/21/2021

Firehouse Subs

Street Eats

6/22/2021

Carnivore BBQ

6/23/2021

Corned Beef King

6/24/2021

Mardi Gras Tyme

Astro Chicken & Doughnuts

6/25/2021

Swizzler Hot Dogs

Chix n Stix

6/28/2021 6/29/2021 6/30/2021

Firehouse Subs

Street Eats

Chix n Stix

Ben & Jerry’s

Street Eats

Captain Cookie & The Milkman

Street Eats & BBQ

Cupcakes Lounge

Street Eats

Mardi Gras Tyme

Street Eats Street Eats

Puddin DC

Bold Chefs

Carnivore BBQ

Dogs on the Curb

Ben & Jerry’s

Street Eats Street Eats

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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.

Summer is coming! It’s been a long year plus, the weather is getting nice, businesses including theme park and sporting event are reopening and you’re probably itching to get back out there to have some fun again. If you are, we encourage you to do so safely and following CDC guidelines. Please note that certain theme parks and attractions require pre-registration for ticket usage in addition to the purchasing of the tickets.

Six Flags America, DC’s Thrill Capital is now open. In 2021 the park debuts its newest attraction, Harley Quinn Spinsanity. The oversized giant pendulum ride, named after DC super villain Harley Quinn, promises to deliver epic, high-flying excitement as it spins and swings to breathtaking heights. The towering, swinging, giant disc will reach speeds up to 70-miles-per-hour as it whips back and forth, going higher and higher while constantly spinning, giving guests an exhilarating riding experience. Save over 60%.

Unforgettable experiences are waiting for you at Kings Dominion – Virginia’s ultimate destination for family fun. With 400 acres packed with more than 60 rides, shows and attractions, there’s something for everyone! Families can explore Planet Snoopy with zany shows and activities featuring Snoopy and the entire PEANUTS™ gang. Thrill-seekers will get their adrenaline fix with one of the East Coast’s largest collections of breath-taking roller coasters including the return of Twisted Timbers – a hybrid roller coaster and the first of its kind in the mid-Atlantic that combines steel and wood for an unforgettable ride experience. Tickets available June 1st.

Fun is always in season at Busch Gardens ® Williamsburg in Virginia. From thrilling coasters and kid-friendly attractions to world-class dining and shows, there’s something for the whole family. Invade uncharted territory on InvadR ™, a wooden roller coaster that features a 74-foot drop and nine airtime hills. Spring into fun with a host of family activities. Meet your favorite characters at Sesame Street ® Forest of Fun ™ or head over to Wolf Haven to learn more about some of our North American predators. A whole other world awaits you this year. Save up to 50%.

It’s the perfect time, and they’re the perfect age, for Sesame Place®, the nation’s only theme park based entirely on Sesame Street®. So before little kids become big kids, bring the entire family to whirl on rides, splash down slides and hug everyone’s favorite furry friends. Don’t miss Cookie’s Monster Land, our furriest land ever, or the special opportunity to meet, greet and eat with Elmo & Friends! Enjoy festive shows and our Neighborhood Party Street Parade starring your favorite Sesame Street® friends!

So go before they grow® to the nation’s only theme park based entirely on Sesame Street. Save up to 55%.

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. ZooAmerica is FREE on same-day visit to Hersheypark when entered from within Hersheypark.

ZooAmerica is an 11-acre walk-through zoo with over 200 animals. Ticket is Not Valid at ZooAmerica entrance to enter Hersheypark. IMPORTANT: UPON RE-OPENING, YOU MUST NOW MAKE A RESERVATION TO VISIT THE PARK. To meet state social distancing guidelines and ensure the health and safety of guests, all visits to the park must be prescheduled using the online reservation system. Instructions will be given on ticket upon purchase. Save up to 35%.

For over 45 years, Carowinds has been right at the heart of where the Carolinas come together and where friends and family come together for lifelong memories. We know a thing or two about Carolina culture, so join us to see, taste and experience just why we love it here. Carowinds offers a full day of fun and excitement for everyone. Little ones love the crazy antics of Snoopy and the PEANUTS™ gang at Camp Snoopy. Thrill-seekers can get their fix on our astounding collection of world-class rides, including the new Copperhead Strike, the Carolinas’ first double launch coaster.

Splash, slide and chill at Carolina Harbor Waterpark, included with admission. Memories with friends and family are waiting at Carowinds. Tickets available June 1st.

Six Flags Great Adventure, the World’s Ultimate Thrill Park, will open to the public on March 27. The park will shatter three world records when it debuts a coaster of legendary proportions this summer—the tallest, fastest, and longest single-rail coaster. Jersey Devil Coaster will tower 13 stories and reach speeds up to 58miles-per-hour as riders soar through the dark and foreboding woods along 3,000 feet of imposing track. Inspired by infamous New Jersey folklore, the fiendish coaster will feature five intense elements including three dramatic inversions. Save over 60%.

Enjoy Endless Fun with Theme Park Tickets! There are 4 unique theme parks at Walt Disney World® Resort, featuring hundreds of attractions, shows and entertainment. Explore them with 1-park-per-day tickets or choose tickets with the Park Hopper or Park Hopper Plus option so you can visit multiple parks on the same day. Save up to $80!

At Universal Studios Orlando hang with the Minions and Simpsons, zap aliens on the Men in Black ride, experience Shrek 4D in OgreVision, visit The Wizarding World of Harry PotterTM and more. Only a Park-to-Park Admission Ticket allows you to experience the magic and excitement of BOTH The Wizarding World of Harry Potter lands (Diagon AlleyTM and HogsmeadeTM) PLUS the HogwartsTM Express! One to five-day tickets offered. Save up to $65!

Experience some of the most amazing Orlando attractions at SeaWorld®. Looking for thrills? Ride our flying roller coaster Manta® or take on our blazing fast floorless coaster Kraken!

Enjoy memorable live shows and unique attractions such as our newest addition Antarctica: Empire of the Penguin. Most importantly, SeaWorld is all about animals: From Shamu® to beluga whales to bottlenose dolphins and rays to sea turtles, marine life abounds! Save up to 60%!

“Juneteenth Virtual Celebration”

In collaboration with NIH's Office of Equity, Diversity and Inclusion, the NIH Fitness Center, and other NIH Institutes/Centers, Supporters of 8CRE invite you to move for equity on June 19th. We encourage you to move for equity with us by walking, running, stretching, dancing, breathing exercises, etc. for a distance of 1.9K or a duration of 19 minutes.

On June 19th at 10am, the NIH Fitness Center will host a 19-minute exercise in celebration.

Who can participate?

All are welcome to celebrate. To register for this event, click here.

How do I show support?

We welcome you to wear 8CRE colors (red, green, gold, black) or NIH gear and post your photos on social media using the hashtags: #8CRENIHJuneteenth or #MoveForEquity.

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R&W Annual Meeting – June 15th

The R&W Annual Meeting will be held from 12pm – 1pm on Tuesday, June 15th. This year’s meeting will be held virtually via video conference. Learn 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 2021-2022 year as well! Join us as we close out the year and plan for another!

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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.

Give Back Using AmazonSmile

AmazonSmile is a simple and automatic way to support your favorite charitable organization every time you shop, at no cost to you. AmazonSmile has the same low prices, vast selection and convenient shopping experience as Amazon, with the added bonus that Amazon donates a portion of the purchase price to your favorite charity. Choose from over one million organizations to support including the NIH Recreation & Welfare Foundation. Only purchases at AmazonSmile (not www.amazon.com or the mobile app) support charity.

New Merchandise Has Arrived at R&W

The R&W offers NIH branded merchandise, normally found in the Bldg. 31 R&W store, thru it’s website. NEW NIH polos, t-shirts, ¾ sleeve baseball tees, women’s V-neck and more have just arrived. Also shop for other clothing (sweatpants, hoodies, jackets), jewelry and gifts. These make great gifts for loved ones and mementos for those leaving NIH.

Support Your Local Restaurants

The R&W is trying to help local restaurants see an increase in business during this tough time. Many of these restaurants are the backbone of our communities and they’ve seen a decline in customers over the past year. R&W is offering a special advertising offer to local restaurants and has a number of local ones listed on our site. This would be a great time to buy a meal from a place you’ve been wanting to try or just to try something new. If there’s a restaurant you’d like to see on our page let us know or have the restaurant reach out to David Browne.

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.

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

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Join R&W Club Frederick and Friends for a Canyon Country Adventure Tour

On this popular National Parks tour, discover the unique landscapes of Arizona and Utah as you travel through four national parks—as well as Lake Powell and Monument Valley—and lots of beautiful scenery. Your tour begins in Scottsdale and ends in Las Vegas with overnights also in Grand Canyon National Park, Lake Powell, and Bryce Canyon.

Includes breakfast daily and 3 – three course dinners.

R&W Club Frederick Bus Trip to NYC Radio City Christmas Spectacular

R&W Club Frederick is working with Diana’s Destinations to offer 3 bus trips in 2021 to New York City for the Radio City Christmas Spectacular. Plan to reserve your seat soon as trips and shows are sure to sell out early! Be sure to mention your R&W Club Frederick membership at the time of registration to receive $5 off the listed price. Not a member? Click here to join using our new Square site to make a membership payment by credit card! Memberships are still only $9 per calendar year!

Trip Dates • Friday, December 3rd • Thursday, December 9th • Tuesday, December 14th

• SCOTTSDALE - Meet your tour director • SEDONA - Scenic drive through Sonora Desert, Oak Creek Canyon • GRAND CANYON NATIONAL PARK Sightseeing • MONUMENT VALLEY - 4-wheel-drive excursion with Navajo guide • LAKE POWELL - Antelope Slot Canyon; cruise • BRYCE CANYON NATIONAL PARK - Enjoy a local treat from Thunderbird Restaurant; sightseeing • ZION NATIONAL PARK - Sightseeing • LAS VEGAS - Orientation tour; farewell dinner Be sure to mention your R&W Club Frederick membership to receive an additional discount. Not a member? Click here to join today! Still only $9 per calendar year! Discount amount varies based on number of guests booked – ($50 per person$250 pp). This tour will sell out so get your deposits in today.

Reserve your seat by contacting Diana’s Destinations at 410795-5414 or dleighj@comcast.net. Questions? Contact Susie Culler with Club Frederick.

September 14-21, 2021 $2,419 per person (airfare is additional and can be added) Travel Insurance is an extra $249 per person Deposit required $250 per person at time of booking (Final payment due 6/30/21)

Host a Big Train Player

Does your family love baseball? Would you be interested in hosting a Big Train player at their house this summer? Current host families will testify how thrilling it is to see your player come through with a key hit or make a great catch, and many families form long-lasting relationships with their players that extend well beyond the summer. This summer, you can be assured the Big Train are working hard to make sure all COVID safety protocols are followed in the hosting process. For more info about hosting, visit our Host Family webpage or email Host Family Coordinator Emily Waldman.

There will be three bus stop locations - the first pick up at Mt. View at 7am, then Cromwell Bridge at 7:30am and finally the stop at Joppatowne off Route 95 at 8am.

Arrival New York City is expected around 11:30am allowing for some free time on your own before the show at 2pm (doors open at 1pm). Show is 90 minutes. Friday show is 1pm so plan to pack a lunch. Seats are 1st mezzanine for all dates. Be sure to be on time to meet bus for our return trip home - at 7pm sharp. Arrival time back to Mt. View will be around 11pm.

Prices are as follows: Friday, December 3rd - $80 bus only, $200 with the show (premium date) Thursday, December 9th and Tuesday, December 14th - $80 for bus only, $165 with the show.

Contact Diana’s Destinations directly to reserve your seat! Call: (410) 795-5414 or email. Remember, mention your R&W Club Frederick membership at the time of your reservation to receive the $5 discount.

Deposit due is $40 without show, or $75 with the show. Balance is due by 10/1/21.

Check payments are preferred, however, Diana’s Destinations can run a credit card if you call to pay by phone. Credit card payment are not refundable.

Cancellation Policy: If you pay by check and need to cancel, you will receive a refund (less a $10 pp service fee) if your seat is resold. Tickets are nonrefundable once purchased, unless the show is cancelled. All shows were cancelled last year so this year will be very popular!

Questions?? Club Frederick contact: Susie Culler and Diana’s Destinations’ contact: Leigh Johnston .

Blood and Platelet Donations Needed!

During this Coronavirus Pandemic the NIH Blood Bank is open Monday thru Friday 7:30am – 4pm for donations by appointment only! -The Donor Center at Fishers Lane is open for platelet and double red cell donations. Please call 301-4961048 to donate blood at main campus and 301-496-4321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period. Stay safe…

Visit our website at www.govemployee.com

2021 Sunday R&W Memberships – Buy at R&W stores or online for $9 a year.

Support Local Restaurants!

Monday Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.

Tuesday

Wednesday

NIH Community Market Tuesdays Bldg. 10 South Lawn – 10am Bandtastic Build – 12pm

Dance Break – 12pm

Tabata – 7am

Standing Cardio – 12pm

Low-Impact Tabata – 12pm

Pilates Barre – 12pm

Power of Yoga – 12pm

Virtual Take-AHike Day – 12pm

Strength & Stability – 7am

Slow Flow Yoga – 12pm

Abs & Hips Resistance Band Blast – 12pm

R&W Annual Meeting - 12pm See page 10.

Abs, Glutes, Back & Thighs – 12pm

Compound Strength – 12pm

Strength Ladder Challenge – 12pm

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

Low-Impact Cardio – 12pm

Stretch & Foam Roll – 7am

Kickbox & Bands – 12pm

Balance Sculpt – 12pm

Bendy Body – 7am Dance Repetitions – 12pm

Saturday

R&W Online Shopping!

New merchandise has arrived!

Details on pages 8 & 9.

Yoga for Athletes – 7am

Stability Ball Core Blast – 7am Summer Vacation and Ticket ideas from TicketsAtWork.

See pages 8 & 9.

Friday Functional Fitness – Hip Hinge – 7am

Yoga Strong – 7am

Click on the ad on page 9 to view local restaurants.

Thursday

Core on the Floor – 12pm

Discount Insurance thru R&W. See page 4.

Standing Abs 12pm

All-In Circuit – 12pm

New Purchasing Program with Purchasing Power See page 5.

Juneteenth Virtual Celebration See page 9.