March 2022 NIH R&W Newsletter

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Date

Day

Time

Program

Trainer

3/1

Tuesday

12:15pm – 12:45pm

Pilates Mat

Charissa

3/2

Wednesday

12pm – 12:30pm

Compound Strength Intervals

Ashley

3/3

Thursday

12:15pm 12:45pm

Core Combinations

Charissa

3/4

Friday

6am – 6:30am

March Madness Tabata

Shannon

3/4

Friday

12pm – 12:30pm

Bodyweight Tabata Bootcamp

Ashley

3/7

Monday

6am – 6:30am

Functional Fitness: Focus – Squat

Shannon

3/8

Tuesday

12:15pm - 12:45pm

Bodyweight Tabata

Charissa

3/9

Wednesday

12pm – 12:30pm

Upper Strong

Ashley

3/10

Thursday

12:15pm – 12:45pm

Abs, Glutes, Thighs + Band Sculpt

Charissa

3/11

Friday

6am - 6:30am

Yoga Strong

Shannon

3/11

Friday

12pm – 12:30pm

Lower Body Strength

Ashley

3/14

Monday

6am – 6:30am

Strength & Stability in Totality

Shannon

3/15

Tuesday

12:15pm - 12:45pm

Strength Combos

Charissa

3/16

Wednesday

12pm – 12:30pm

Glider Challenge Circuit

Ashley

3/17

Thursday

12:15pm – 12:45pm

Kick + Core

Charissa

3/18

Friday

6am - 6:30am

Leprechaun HIIT

Shannon

3/18

Friday

12pm – 12:30pm

Transverse Abdominis Training

Ashley

3/21

Monday

6am – 6:30am

Yoga for Athletes

Shannon

3/22

Tuesday

12:15pm - 12:45pm

Flab + Ab Attack

Charissa

3/23

Wednesday

12pm – 12:30pm

Cardio Strength Tabata

Ashley

3/24

Thursday

12:15pm – 12:45pm

Lateral Chain Ladder Challenge

Charissa

3/25

Friday

6am - 6:30am

Foam Roll & Stretch

Shannon

3/25

Friday

12pm – 12:30pm

Chair Tabata

Ashley

3/28

Monday

6am – 6:30am

Nothing Like HIIT!

Shannon

3/29

Tuesday

12:15pm - 12:45pm

Total Body Sculpt

Charissa

3/30

Wednesday

12pm – 12:30pm

Spring Standing Circuit

Ashley

3/31

Thursday

12:15pm – 12:45pm

Boxing + Bands

Charissa

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“Fitness for You” March 2022 Virtual Fitness Descriptions: All levels are welcome!

Pilates Mat with Charissa: Looking for a total body, lowimpact workout on the floor? Look no further- Pilates is here!

Created by Joseph Pilates, the Pilates practice utilizes bodyweight and sometimes props to achieve lengthening and strengthening of muscles simultaneously. Key principles like concentration, centering, precision, control and breathing will guide this class. Mat and light to medium weights suggested.

Compound Strength Intervals with Ashley: Increase workout intensity by activating multiple muscle groups at the same time! In intervals of 45 seconds of work followed by 15second intervals of rest, strengthening exercises using free weights will be executed. The NIH suggest that children and teens engage in strength training 3 times a week while adults should engage in strength training at least 2 times a week.

Medium to heavy dumbbells and a mat are suggested.

Core Combinations with Charissa: Commit to core conditioning! Utilizing light weights or no weights and a mat, participants can expect to perform at least 2 sets of 8 repetitions for each core combination. What is “the core” you ask? Great question! Not just the abdominal muscles, the core is essentially the trunk. The core consists of not only the abdominal muscles, but also the chest and sternum, the back and the hips. Strengthen the entire body by engaging in this center-based workout! Light weights and a mat suggested.

March Madness Tabata with Shannon: Joining this highintensity class is a no-brainer...it’s a slam dunk! Begin the week with interval training bouts consisting of 20-second spurts of hard work followed by 10-second periods of recovery. Tabata is especially great for the time-crunched individual or those looking to shock the body into fat loss and calorie burn! Light to heavy weights and a mat will be used.

Bodyweight Tabata Bootcamp with Ashley: Take Tabata classes to boost metabolism and fat burn! Exercises like squat jumps, push-ups and high-knees will be performed in intervals of 20 seconds followed by 10-second rest periods. 4-round circuits will be explored. Participants will utilize bodyweight and a mat for this workout.

Functional Fitness: Focus| Squat with Shannon: Focusing on the proper execution of the squat, this class aids in increasing strength of the quadriceps femoris, hamstrings, erector spinae and gluteus maximus amongst other muscles. The squat is pivotal to sitting down as well as getting out of bed.

Strengthening the squat increases range of motion, which leads to greater ease in daily activity and helps protect against injury.

Light to heavy weights and a mat will be used.

Bodyweight Tabata with Charissa: Take your workout to the fat-burning zone with Tabata! For this class, an abridged regime of 4 rounds of each exercise will be performed. In intervals of 20 seconds of work followed by 10-second recovery cycles, participants will power through high-intensity movements that will challenge even the most fit fitness enthusiasts! A mat is suggested.

Upper Strong with Ashley: Strength training the upper body is rewarding! Not only does upper body strength training help to improve posture, but it also helps in the performance of daily tasks with ease! Carrying groceries or lifting objects to overhead shelves are just a few ways in which upper body strength is necessary. Using medium to heavy dumbbells, participants engage in 45-second intervals of work followed by 15-second intervals of recovery. A mat will be used.

Abs, Glutes, Thighs + Band Sculpt with Charissa: This workout is low-impact but high intensity! Using loop bands, participants can expect to strengthen and shape the abdominals, hip extensors and hip flexors! Muscles will be worked to exhaustion, with repetitions in sets of 8 guiding the class. Light to strong loop bands suggested and a mat.

Yoga Strong with Shannon: This is not a traditional Yoga class! Light to heavy hand weights will be used to increase the intensity of the practice. Participants can expect to engage the major muscle groups in a Hatha-style flow, designed to maintain bone density and improve overall health. A mat is suggested.

Lower Body Strength with Ashley: Compliment the upper body with lower body strength! In intervals of 45 seconds of work followed by 15 seconds of recovery, attendees will execute various exercises designed to target muscles like the shoulders, biceps, triceps and trunk. Medium to heavy dumbbells and mat suggested.

Strength & Stability in Totality with Shannon: Train the body for longevity! Find awareness in proper alignment and improve posture for mobility! Using light to heavy weights, participants will move through exercises designed to activate and strengthen the major muscle groups for bone and muscle health. March into Monday with mobility training!

Strength Combos with Charissa: Compound strengthening combinations can upgrade any fitness routine! This workout involves utilizing light to heavy weights in performance of 2 exercises at a time to activate various muscle groups. At least 16 reps of each combination will be executed. Mat suggested.

Glider Challenge Circuit with Ashley: Grab paper plates or gliders to participate in this total body workout! High-intensity intervals of 30 seconds of work followed by 10-second recovery periods will be explored. Mat suggested.

Kick + Core with Charissa: Kickstart Spring with kickboxing and core fitness! Kickboxing combinations will keep participants fully engaged while increasing cardio endurance and health! Authentic kickboxing techniques will be explored.

Leprechaun HIIT with Shannon: Nix the beer and bar get on par with your peers for this high-intensity interval class! This workout will encompass 45-second bouts of hard work followed by 15-second recovery cycles. Feel free to don your favorite green workout gear for this St. Patrick’s edition of interval training! Light to heavy weights and a mat are suggested.

March Fitness Descriptions Continued: Transverse Abdominis Training with Ashley: Say goodbye to the stubborn low belly! The transverse abdominis or TVA is important to low back support and holding the internal organs in place. This class will focus on the low belly while also activating other muscle groups. Intervals of 45 seconds of work followed by 15-second intervals of recovery will be explored.

Attendees will need a mat.

Yoga for Athletes with Shannon: Sports and athletic activity require a great amount of discipline, skill and endurance to master. This athletic-inspired Yoga practice involves executing proper posture and range of motion to aid in any performance activity. Basic movement foundations originate with Yoga!

Focus on increasing flexibility and improving alignment during this class! A mat is suggested.

Flab + Ab Attack with Charissa: Under-arm bags? Layeredback flab? Well it’s time to attack! Medium to heavy weights will be utilized to achieve fat oxidation for hard-to-reach areas.

Quick repetitions will ensure cardiovascular benefits and calorie burn! Don’t miss this low-impact, high-intensity fitness experience! Mat suggested.

Cardio Strength Tabata with Charissa: Tap into total body strength! Tabata, high-intensity interval training, involves executing intervals of 20 seconds of work followed by 10second intervals of recovery. Using medium to heavy dumbbells, participants will engage in exercises like lunges and mountain climbers. A mat is suggested.

Lateral Chain Ladder Challenge with Charissa: Using a mat and bodyweight or light weights, participants will activate the lateral chain for greater mobility in daily movement! Intervals of 60 seconds, 40 seconds and 20 seconds will be explored.

Foam Roll & Stretch with Shannon: Using a foam roller and a mat, participants will release myofascial tissue while also easing muscle and joint tension. The ultimate desire for participants joining this class is to stretch and relieve the major and minor muscles for overall daily functionality and movement. Don’t miss this refreshing recovery experience!

Chair Tabata with Ashley: Plant a stationary chair and charge up for a strength-based, high-intensity interval class!

Participants will use light-to-medium dumbbells to achieve muscle exhaustion throughout this workout! Intervals of 20 seconds of hard work followed by 10-second intervals of recovery will be executed.

Nothing like HIIT! with Shannon: High-intensity-interval training is one of the greatest ways to increase cardio health while also boosting metabolism and fat burn! Using light to heavy weights participants engage in exercises beneficial to the strength and overall health of major and minor muscle groups.

Start the season with a “spring” in step! Mat optional.

Total Body Sculpt with Charissa: Gather medium and heavy weights and prepare to annihilate the calories you ate! That’s right! Summer is fast approaching and it’s time to thrust mundane fitness routines into high gear! Participants will engage in high-intensity, quick repetition exercises that will shock the body into fat burn! A mat will also be utilized.

Spring Standing Circuit with Ashley: Starting with cardio exercises, participants will follow with strength exercises and culminate with core work…essentially all-in-one! Intervals of 45 seconds of work, followed by 15-second intervals of rest will be explored. Light to heavy weights suggested.

Boxing + Bands with Charissa: Elevate the bland workout with props like loop bands! Using light or easy resistance bands, participants will engage in authentic boxing conditioning that will surely work up a sweat! This high-intensity, low-impact class is an excellent way to end the month!

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.

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.

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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 $40.

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. 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!

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. Fulltime 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. If interested contact Rich Buckland at 304-582-3113.

Openings available in the Owings Mill vanpool. Pick-up at 5:30am from Owings Mills Metro Station (10309 Grand Central Ave, Owings Mills, MD 21117). Van drops off anywhere in the Fishers Lane, Executive Blvd., White Flint area. Van leaves for home at 3:30pm. If interested contact Keith Savage at 301-451-1967.

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Aldon Creates Better Places to Call Home At Aldon we create better places to call home. We take great pride in owning and managing a portfolio of apartment homes in the Bethesda/Chevy Chase area. Our residents choose to live in our communities because of our high-level of personal service—and we’re proud to exceed expectations again and again. Our rich living experiences not only deliver comfort, they deliver peace of mind and a shared sense of community.

Every single day, we’re focused on making sure you love where you live. As an NIH employee participating in our Preferred Employer Program, you'll have the comfort of knowing that your housing is being provided by a company that has enjoyed a reputation for providing high-quality apartment living experiences since 1947. Our goal is to ensure that each resident feels welcomed and is proud to call an Aldon community home.

Please contact one of our Maryland communities for more info.

Attractions Discounts Across the US

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. We encourage those who partake in any of these activities to do so safely and following CDC guidelines.

There’s nothing like seeing a stage performance live and in person. Want to see a Broadway play? We’ve got you covered! Tickets are available for Aladdin and The Lion King with more returning soon. See Hamilton as the cast tours the nation. 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 to see. Discounts vary by show!

Attractions Discounts Across the US

Did you know that you can purchase tickets to most Sporting Events thru TicketsAtWork? This summer you can catch a baseball game across America or watch golf’s finest face-off in the Ryder Cup. You can do any of these and more. Discounts vary!

R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Get advanced booking savings and last-minute deals. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!

Rental Car discounts providers such as Enterprise, Hertz, Dollar and National. Save up to 25%!

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 F9, Boss Baby: Family Business, Black Widow, Space Jam: A New Legacy, Old, Snake Eyes, Jungle Cruise, The Suicide Squad, Free Guy, Respect, Reminiscene, Paw Patrol: The Movie and more. Save 20% - 55%!

Are You Ready to Rock? Catch Garth Brooks, Boyz II Men, John Legend, J. Cole, Machine Gun Kelly and more in concert across the country. Need a laugh? Catch the Dave Chappelle, Gabriel Iglesias or Jeff Dunham in person. Tickets are available to concerts worldwide, even if they’re sold out. Discounts vary!

Sailing Association

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2022 Local Park Sneak Peak

From live shows, to thrill rides, to Planet Snoopy, Kings Dominion is a perfect family destination. During the summer beat the heat at Soak City. New in 2022 explore the renamed and upgraded Jungle X-Pedition. Guests will be immersed in a completely transformed jungle experience featuring a brandnew roller coaster (Tumbili), dining, retail and more discoveries themed to reflect the adventure of an archeological expedition.

Virginia’s first 4D Spin Coaster, Tumbili, is a thrilling roller coaster that suspends riders on either side of the track as the cars flip continuously throughout the ride. Featuring state-of-the-art magnetic technology that induces and controls spinning, this 4D Spin Coaster gives riders the feeling of weightlessness as they cruise the track tumbling and spinning head over heels in the rainforest tree canopy. Save up to 45%! Opens March 12th!

From fun rides to family friendly environment such as seeing chocolate made at Chocolate World, viewing over 200 animals in ZooAmerica, and relaxing your cares away at The Boardwalk, Hershey Park has it all. This Summer Hershey Park will add two new Jolly Rancher themed rides, Mix’d Flavored

by Jolly Rancher and Jolly Rancher Remix. Opens April 2nd!

Whether you want to ride roller coasters, relax in Hurricane Harbor, or hang with Bugs Bunny and other Looney Tunes characters, Six Flags America has something for everybody.

Opens March 19th!

This year Disney World will debut a variety of new rides and attractions including Star Wars: Galactic Starcruiser (March), Guardians of the Galaxy: Cosmic Rewind (Summer), Epcot Festivals, Magic Kingdom Seasonal Events, Roundup Rodeo BBQ/ Jessie’s Trading Post (TBD), Mickey’s Magical Friendship Faire (TBD), Finding Nemo The Musical (TBD) and Return Of Fantasmic (TBD). Save up to $80!

2022 Local Park Sneak Peak

At Busch Gardens Williamsburg you can visit England, France, New France, Italy, Germany, Ireland, and Scotland all in one day. New in 2022 is Pantheon™, the world’s fastest multilaunch roller coaster! Harnessing all the speed and strength of five of the greatest Roman gods, this record-breaking coaster stands 180 feet tall with a top speed of 73 mph, and features a 95° drop, 4 launches, 5 air-time hills and 2 inversions. Save up to 45%!

This Summer at Water Country USA get amped for a fanfavorite raft ride with an all-new twist Aquazoid Amped™. The full sensory immersive ride experience includes an all-new special effects show, pulse-pounding music and dynamic lighting effects. Riders plunge down 864 feet of fully enclosed twisting tube at speeds of 20 feet per second on this iconic attraction with vibrant new enhancements. With a variety of light shows, each ride could be different than the last. Opens May 14th!

Carowinds delivers fun that’s impossible to forget. Featuring live entertainment, exciting special events and the tastiest Southern cuisine around, Carowinds has everything you need to make lifelong memories. Giggle with little ones at the antics of Snoopy and the PEANUTS™ gang, grab a friend and scream out loud on spine-tingling thrill rides or on one of 14 rollercoasters and get completely soaked at Carolina Harbor.

Throughout this year’s “Seasons of Fun,” guests will discover enchanting décor, special merchandise, delectable treats, and new entertainment experiences throughout the park. Carowinds is also expanding the lineup of special events taking place throughout the year to include something for everyone in the family. Among the new events planned for 2022 is the State Line Celebration (April 9th - May 8th), a one-of-a-kind, limitedtime event where the Carolina State Line will come to life like never before. The all-new extravaganza proves there’s no place finer than being in the Carolinas with authentic cuisine, local brews and musicians that can only be experienced in the Tar Heel and Palmetto states. Other Highlight Events: Grand Carnivale (June 25th - July 10th) guests can celebrate the world on a grand scale at the larger-than-life international festival replete with extravagant sights, pulsing rhythms, delicious international food, a spectacular parade, block parties and fun traditions from around the globe. Save up to 45%. Opens March 12th!

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NIH Sailing Association The NIH Sailing Association is one of the R&W activity clubs.

Membership is open to NIH (and NOAA) employees, patients, contractors and their families. The Club’s main activity is sailing five Flying Scots, which are owned by the club and maintained in slips south of Annapolis, MD on the South River. Meetings are held each month and are open to all club members. Yearly Membership dues vary according to level of participation.

Members qualify to charter club boats by completing the NIHSA Introduction to Sailing course and/or demonstrating their competence in a comprehensive checkout sail. The NIHSA provides many opportunities for Club members to get together.

Visit the NIHSA website for more details.

NIH Sailing Association Open House Come to the NIHSA Open House on Wednesday, March 2nd, from 7pm - 9pm . At the Open House you can explore your interest in learning to sail and discover all the opportunities for sailing with the NIHSA. Information will be available regarding the club’s sixweek Introduction to Sailing classes, racing program and all other social activities the club offers. For more info about the club, visit the club’s website. Join the Virtual Open House: Meeting ID: 899 3376 6335 Passcode: 263395

Interested in Learning How to Sail?

The NIHSA Basic Sailing Course will be offered Tuesdays, March 29th – May 17th from 7pm – 9pm. Visit the NIHSA website for details. The in-class sessions are held virtual via Zoom and the on-board (on the water) sessions are held at Selby Bay on the South River near Edgewater, MD. Participants must be able to provide or arrange for their own transportation to the onboard sessions.

Email the club if you are interested in this course or for more info

Food Trucks Join us Tuesdays - Thursday from 11am – 2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. The trucks return April 5th and are scheduled to run thru October. Online pre-ordering is encouraged when applicable. Menus will be available on the R&W website and 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.

B-More Mojo: Offering hand crafted gourmet steak burgers.

The R&W Community Market is returning on April 5th! 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 has the following participating vendors confirmed: On site:

Catalyst Hot Dog: Is bringing the Jersey Dog to NIH. Enjoy all-beef 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.”

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

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.

Firehouse Subs: A variety of hot specialty subs

Real Food Real Tasty (bi-weekly): Handcraft marinades and hot sauces providing the taste of home cooking without the effort. All of sauces are made in-season using local farm produce. Sourcing locally increases freshness and flavor, supports the local economy and reduces our carbon footprint.

Hangry Panda: Offers a modern fusion interpretation of handcrafted Asian Fusion Style cuisine, where comforting favorite dishes blend seamlessly with fresh bold flavors.

Serenity Grove Farm: A small, woman owned farm offering vegetables, berries, fruit and herbs 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.

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.

Fireman’s Café: Soul food and seafood. Home of the Shrab!

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.

Jimmy’s Famous Seafood: Baltimore’s premier and historic restaurant and crab house offers their great tasting seafood from their truck.

Kam 46: Serving local Hawaii and Filipino fare. Modern take with nostalgic feels.

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

NeatMeatDC: The FIRST and ONLY sloppy joe. food truck and caterer in the DMV! Beef, turkey, pork, lamb, chicken. and a vegan joe too!

New Gourmet Delight: Offers a wide variety of panini-style sandwiches...with a twist PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

Pop-Up Poutine: Authentic Montreal poutine (fries, curds and vegetarian and gluten-free sauce)and smoked meat sandwiches and sweet and savory pastries. All dishes crafted with high quality ingredients and provide you with a food experience like no other.

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

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Sunday

Monday

Discount Insurance thru R&W. See page 7.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 2.

Tuesday

Wednesday

Thursday

Pilates Mat – 12:15pm

Compound Strength Intervals – 12pm

Core Combinations – 12:15pm

Glider Challenge Circuit – 12pm

HIIT 360 – 12pm

Abs, Glutes, Thighs + Band Sculpt – 12:15pm

Lower Body Strength – 12pm

Cardio Funk – 12pm

Leprechaun HIIT – 6am

Kick + Core – 12:15pm

Transverse Abdominis Training – 12pm

Purchase NIH clothing and more online.

Flab + Ab Attack – 12:15pm

Cardio Strength Tabata – 12pm

Lateral Chain Ladder Challenge – 12:15pm

Total Body Interval – 12pm Total Body Sculpt – 12:15pm

Discount Purchasing Program with Purchasing Power See page 6.

Foam Roll & Stretch – 6am

Financial Webinar – The Ins and Outs of Cryptocurrency & Diversification – 12pm

Nothing Like HIIT!– 6am Food Trucks and Community Market Returning in April 2022.

Upper Strong – 12pm

R&W Night Capitals vs Islanders @ 7pm Strength Combos – 12:15pm

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

Bodyweight Tabata Bootcamp – 12pm

Yoga Strong – 6am

Bodyweight Tabata – 12:15pm

Yoga for Athletes – 6am

Saturday

March Madness Tabata – 6am

Functional Fitness – Focus: Squat - 6am

Strength & Stability in Totality – 6am

Friday

Spring Standing Circuit – 12pm

Boxing + Bands – 12:15pm

Chair Tabata – 12pm

R&W Night Wizards vs Mavericks April 1st See page 12 for ticket info.

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