March 2021 R&W Newsletter

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Day

Time

Program

Trainer

3/1

Monday

7am – 7:30am

March Madness Tabata

Shannon

3/2

Tuesday

12pm – 12:30pm

Barefoot Bootcamp

Charissa

3/3

Wednesday

12pm – 12:30pm

Cardio Strength

Ashley

3/4

Thursday

12pm – 12:30pm

Yogalates

Charissa

3/5

Friday

7am – 7:30am

Functional Fitness: Ankle Hinge

Shannon

3/5

Friday

12pm – 12:30pm

Building Block Bootcamp

Ashley

3/8

Monday

7am – 7:30am

Yoga Strong

Shannon

3/9

Tuesday

12pm – 12:30pm

Muffin Top & Bottom Flop

Charissa

3/10

Wednesday

12pm – 12:30pm

Upper Body: Power of 12

Ashley

3/11

Thursday

12pm – 12:30pm

Sculptercize

Charissa

3/12

Friday

7am – 7:30am

Strength & Stability

Shannon

3/12

Friday

12pm – 12:30pm

Lower Body: Power of 12

Ashley

3/15

Monday

7am – 7:30am

Leprechaun HIIT

Shannon

3/16

Tuesday

12pm – 12:30pm

Lean, Clean, and Green

Charissa

3/17

Wednesday

12pm – 12:30pm

Low-Impact Lepre-Cardio Strength

Ashley

3/18

Thursday

12pm – 12:30pm

Camouflage Core

Charissa

3/19

Friday

7am – 7:30am

Yoga for Athletes

Shannon

3/19

Friday

12pm – 12:30pm

Adduction, Abduction

Ashley

3/22

Monday

7am – 7:30am

Foam Roll & Stretch

Shannon

3/23

Tuesday

12pm – 12:30pm

Power Push

Charissa

3/24

Wednesday

12pm – 12:30pm

Total Body Interval

Ashley

3/25

Thursday

12pm – 12:30pm

Dance Block

Charissa

3/26

Friday

7am – 7:30am

Spring into HIIT

Shannon

3/26

Friday

12pm – 12:30pm

Strength-Repetition Challenge

Ashley

3/29

Monday

7am – 7:30am

Core on the Floor

Shannon

3/30

Tuesday

12pm – 12:30pm

Swiss Ball Fit

Charissa

3/31

Wednesday

12pm – 12:30pm

Gliding Bootcamp

Ashley

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

March Madness Tabata with Shannon: Joining this highintensity class is a no-brainer...it’s a slam dunk! Begin your week with interval training bouts consisting of 20 seconds of hard work followed by 10 seconds of recovery. Light to heavy weights and a mat will be used. Don’t miss this fat-blasting, total body workout!

Barefoot Bootcamp with Charissa: Grab your camouflage and prepare to train like a fighter! Focusing on building the muscles in the feet for mobility, and bone health for strength, get excited for this barefoot training class! Using your bodyweight, 60-second intervals designed to challenge your inner soldier will be explored.

Prepare to activate the major muscle groups for a total body workout! A mat is suggested.

Cardio Strength Tabata with Ashley: Remaining upright throughout this class, medium to heavy weights will be used to increase cardiovascular endurance, strength and stability. Intervals of 20 seconds of hard work followed by 10 seconds of recovery will guide this workout and catapult participants into fat-burning stage and muscle exhaustion. A mat and weights are suggested.

Yogalates Flow with Charissa: Invite mind-body connection into your fitness routine with a fusion of Yoga and Pilates! Yoga translates to “of the mind things” and Pilates incorporates “visuals”, each designed to create maximum engagement of the mind and body for efficacy and results! Breathing is central to the Yoga and Pilates practice, which will increase oxygenation of the cells and the heart! A mat and light-to-medium weights will be used for this class. No Yoga or Pilates experience needed.

Functional Fitness: Ankle Hinge with Shannon: A focus on ankle stability, this class will guide participants in proper alignment of the ankle during movement and will include exercises that strengthen and increase range of motion for the ankles, ultimately creating ease of daily activity and injury prevention. Light weights and a mat is suggested.

B3= Building Block Bootcamp with Ashley: Using your own bodyweight, A mat is suggested.

Yoga Strong with Shannon: This is not your traditional Yoga class! Incorporating light to heavy weights, this practice will engage the major muscle groups in a Hatha-style flow, designed to maintain bone density and improve overall health. A mat is suggested. No Yoga experience needed.

Muffin Top & Bottom Flop with Charissa: A total body workout, this class will focus on the abdominals, the spine and the gluteus muscles, which are integral to movement! “Bottom flop” can be reversed with regular activity and strengthening of the gluteals while the muffin top is reversed with a healthy gut, proper posture and abdominal and back exercise. A single weight will be used for this class in light to medium proportions along with a mat.

Upper Body: Power of 12 with Ashley: Prepare to explore 12 base exercises for 12 repetitions in a circuit! Using light to heavy weights and a mat, participants will be guided through a series of exercises that strengthen the upper body. Biceps, triceps, chest, abdominals, and back will be the focus.

Sculptercize with Charissa: It’s a fusion of jazzercise-like movement and strength training! Moving non-stop for 30-minutes, grab your light weights or wrist/ankle weights for this total body workout! Sweatbands and wristbands are optional.

Strength & Stability with Shannon: Train the body for longevity!

This class focuses on proper alignment and posture in movement while incorporating weights for bone and muscle health. The major muscle groups will be explored. A mat and light to heavy weights are suggested.

Lower Body: Power of 12 with Ashley: This lower body edition of “Power of 12” will involve the hip flexors which includes the gluteal muscles, quadriceps, hamstrings, abductors, adductors, and the gastrocnemius and feet. Moving through a circuit, participants can expect 2 cycles of 12 different exercises performed for 12 repetitions each. Light to heavy weights are optional.

Leprechaun HIIT with Shannon: Nix the beer and commit with your peers for this high intensity interval class! 45-second bouts of hard work followed by 15 seconds of recovery will guide this total body workout! Light to heavy weights and a mat are suggested.

Don your favorite green workout gear for this St. Patrick’s edition of interval training!

Lean, Clean & Green with Charissa: This class will focus on building long and lean muscles through power strength training!

Fast repetitions of controlled movements performed with medium to heavy weights will aid in cleansing or oxygenating blood and cells for optimal cardiovascular health. Intervals of 30 seconds of hard work, followed by 10 seconds of recovery for 2 cycles should leave muscles at or near exhaustion. Don’t miss this opportunity to engage in an efficient fat-burning experience! Medium to heavy hand weights and a mat suggested.

Low-Impact Lepre-Cardio Strength with Ashley: Participants need light to heavy weights and mat to join this energizing St. Patrick’s Day class! Tabata intervals of 20 seconds of hard work followed by 10 seconds of recovery are sure to build leprechaun strength and cardiovascular fitness! This total body workout will activate and engage the major muscle groups. A mat is suggested.

Camouflage Core with Charissa: Wear your favorite camouflage for this core-challenging class! The back and abdominals will be the focus of this calorie-blasting, total body workout! Set to 60second intervals, participants will be challenged to complete as many repetitions as possible of a given exercise within a 1-minute time frame. Light to medium weights and a mat will be used.

Yoga for Athletes with Shannon: Sports and athletic activity require a great amount of discipline, skill and endurance to master.

Athletes also need to execute proper posture and range of motion during performance of any activity. This class includes the basic foundations of every movement which is essentially Yoga! Focus on increasing flexibility and improving alignment during this class!

No Yoga experience needed. A mat is suggested.

Adduction, Abduction with Ashley: Loop bands and a mat will be used for this hip-focused class. The hips are integral to daily movement. Strengthen the hips to maintain stability and mobility and aid in hip health! Intervals of 45 seconds of work followed by 15 seconds of recovery will be performed. Expect to work the hips to exhaustion during this workout!

Foam Roll & Stretch with Shannon: Open the week with ease!

Using a foam roller and a mat, participants will release myofascial tissue and stretch major and minor muscles to help improve daily functionality and movement. Don’t miss this restorative class!

Exclusive T-Mobile Offers

T-Mobile offers exclusive savings & benefits to employees of NIH. For more information, click here. You may also call 855-570-9947.

Don’t forget to tell them you work for National Institutes of Health!

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

Power Push with Charissa: Bring medium to heavy weights and a mat to this fat-burning, calorie-blasting workout! Low repetitions with heavy weights and quick, controlled movements will guide this class. 30 second intervals of hard work followed by 10 seconds of recovery will be explored. Participants should expect to work to exhaustion! Don’t cower, you’ve got the power!

Total Body Interval with Ashley: Back at you with high intensity interval training! Using heavy weights while performing exercises in duration of 45 seconds of work followed by 15 seconds of recovery, participants should expect to activate the major and minor muscle groups. Challenge yourself through this total body workout! Medium and heavy weights will be used. Attendees will remain upright throughout the entire class.

Dance Block with Charissa: Cha-cha? Grapevine? Release happy hormones and help the heart with cardio dance movement! Basic dance steps simplified into 8-count rhythms activate the mind and body for an energizing experience! Expect individual dance steps to be combined into a sequence and performed throughout class.

Don’t miss this fun and invigorating workout!

Spring into HIIT with Shannon: This interval-based, highintensity class will leave muscles expended and hearts winded!

Grab light to heavy weights and a mat to engage the major muscle groups and increase overall strength and endurance. Start the season with a “spring” in your step!

Strength-Repetition Challenge with Ashley: Giving maximum effort in 60-second intervals, participants will surely work to exhaustion! Using body weight and a mat, this workout can be done at home or on travel! Major muscle groups will be activated.

Core on the Floor with Shannon: You should “abs”olutely commit to this class! Transverse abdominis, rectus abdominis, obliques, thoracic spine, lumbar spine and hips make up the core!

Health and strength of the core is integral to movement and daily functionality. Participants need light weights and a mat for this core-focused workout.

Swiss Ball Fit with Charissa: A class designed to engage the major and muscle minor groups, various exercises will be explored, using a stability ball or Swiss ball to challenge the beginning to seasoned fitness enthusiast! Repetition-based, light to heavy weights and a mat will also be used.

Gliding Bootcamp with Ashley: Got paper plates? Got gliders? If so, that’s all you’ll need to increase the heart rate for this cardiovascular and strength workout! Moving through a circuit, participants can expect to perform intervals of 30 seconds of work followed by 10 seconds of recovery and repeat. A mat will also be used. Shake up your exercise routine with fitness gliding!

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!

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.

During COVID R&W does not encourage purchasing tickets to events in public but does support partaking in virtual events.

One Day University

On campuses across the country, America’s most remarkable, compelling, and fascinating professors educate, entertain, and inspire their young students. Millions of people aspire to connect with these professors, in their pursuit of lifelong learning. One Day University connects these groups every day.

Meet an all-star team of professors virtually. Every weekday at 4pm ET, One Day U live streams a brand new one-hour talk featuring one of over 300 renowned professors. Each week learn about History, Politics, Art, Science, Psychology, Literature and much more. If you miss a live streamed talk you can always find it in the Video Library along with hundreds of other talks. Save up to 50%.

That Night at Gatsby’s: A Seize the Show Experience

Seize the Show invites you to pop the champagne, dress to impress, and RSVP for the party of the century. Roll up to the glamorous Gatsby mansion and prepare to meet legendary characters from the iconic story live and in person. Flirt with Tom and Daisy Buchanan, gossip with George and Myrtle Wilson, raise a glass with Jordan Baker and seek out the mysterious Gatsby himself. But be careful – each interaction you have will change the course of the evening, as everyone has secrets to hide, and before the night is over, divine decadence will turn into high-stakes drama. With many twists and possible endings, no two parties will be the same, so get ready for an unforgettable night as you uncover what really happened That Night at Gatsby’s. March 4th – 6th. Save over 20%.

Colin Mochrie & Brad Sherwood: Stream of Consciousness

Improv legends and Whose Line Is It Anyway? veterans Colin Mochrie & Brad Sherwood unleash a wild, comedic ride with Stream of Consciousness, an all-new LIVE improv show via Zoom, where you are in the driver’s seat! This truly interactive experience is fueled by audience suggestions, leaving Colin and Brad to rely only on their wits and intuition. Hilarious and bubbling with irreverent humor, the duo captivates with their whip smart senses and off-the-cuff comedic brilliance you won’t find anywhere else… Each ticket allows viewing on one device, so you can choose to enjoy the show solo or share the fun with the entire family. March 20th and 27th. Save over 25%.

Virtual Painting & Vino

During Painting & Vino's live online events, you'll receive stepby-step instruction from a Master Instructor while in the comfort of your home. Live online events allow you to follow the instructor's guidance while interacting with other participants through online chat. Each course comes with a supply list that you will need to purchase in advance. Tickets expire 90-days from purchase. Save 40%

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 at browned2@mail.nih.gov.

Visit our website at www.govemployee.com

Visit our NEW online shopping website at http://govemployee-nih.square.site/

Shop at R&W from Home

The R&W offers 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, is available.

These items make great gifts for loved ones as mementos for those leaving NIH. Look for new items just in time for the holidays including hoodies, t-shirts, pants, sweatshirts, facemasks, challenge coins featuring Dr. Fauci and more.

Local Restaurant Directory On Govemployee.com

Support restaurants on the R&W’s Local Restaurant Directory!

Some restaurants in the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials.

Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant and 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 wo-rkers 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.

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.

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…

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.

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.

Create an account and plan your next vacation or call 1-800358-2883. VacationWiser.com, A New Way to Travel!

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2021 Sunday

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

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

Monday

Tuesday

Wednesday

Thursday

March Madness Tabata – 7am

Functional Fitness Ankle Hinge – 8am Barefoot Bootcamp - 12pm

Cardio Strength 12pm

Yogalates - 12pm

Yoga Strong – 7am

Building Block Bootcamp – 12pm

Saturday

R&W Online Shopping!

Clothing, Gifts and more.

Strength & Stability – 7am Muffin Top & Bottom Flop 12pm

Upper Body: Power of 12 – 12pm

Sculptercize – 12pm

Lower Body: Power of 12 – 12pm Yoga for Athletes – 7am

Leprechaun HIIT – 7am

Lean, Clean and Green – 12pm

Low-Impact Lepre-Cardio Strength – 12pm

Camouflage Core – 12pm

Adduction, Abduction – 12pm Spring Into HIIT – 7am

Foam Roll & Stretch – 7am Virtual Experiences available thru TicketsAtWork.

See page 5.

Friday

Power Push – 12pm

Discount Insurance thru R&W. See page 4.

Core on the Floor – 7am

Dance Block – 12pm Support Local Restaurants!

Swiss Ball Fit – 12pm

Gliding Bootcamp – 12pm

Click on the ad on page 5 to view local restaurants.

StrengthRepetition Challenge – 12pm Maryland College Savings Webinar Wed., April 7th 12pm – 1pm See page 6.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.