October 2020 NIH R&W Newsletter

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Date

Day

Time

Program

Trainer

10/1

Thursday

8am – 8:30am

Fall Functional Fit

Shannon

10/1

Thursday

12pm – 12:30pm

Band Boxing HIIT

Charissa

10/2

Friday

12pm – 12:30pm

Cardio UP Abs DOWN

Ashley

10/5

Monday

8am – 8:30am

Yoga R&W

Shannon

10/6

Tuesday

12pm – 12:30pm

Power Strength & Lift

Charissa

10/7

Wednesday

12pm -12:30pm

HIIT 360

Ashley

10/8

Thursday

8am – 8:30am

Strong & Stable

Shannon

10/8

Thursday

12pm – 12:30pm

Cardio Funk

Charissa

10/9

Friday

12pm – 12:30pm

Plank Plyo Tabata Challenge

Ashley

10/12

Monday

8am – 8:30am

Fall Fit HIIT

Shannon

10/13

Tuesday

12pm – 12:30pm

Pilates Barre

Charissa

10/14

Wednesday

12pm - 12:30pm

Upper Body Muscle Strength

Ashley

10/15

Thursday

8am – 8:30am

Total Body + Stability Ball

Shannon

10/15

Thursday

12pm – 12:30pm

Vinyasa Flow Express

Charissa

10/16

Friday

12pm – 12:30pm

Lower Body Muscle Strength

Ashley

10/19

Monday

8am – 8:30am

Yoga for Athletes

Shannon

10/20

Tuesday

12pm – 12:30pm

Core and More

Charissa

10/21

Wednesday

12pm - 12:30pm

Low-Impact Cardio

Ashley

10/22

Thursday

8am – 8:30am

Stability Spooktacular

Shannon

10/22

Thursday

12pm – 12:30pm

“BOO”tyful Body HIIT

Charissa

10/23

Friday

12pm – 12:30pm

Strength Unplugged

Ashley

10/26

Monday

8am – 8:30am

Loaded Yoga

Shannon

10/27

Tuesday

12pm – 12:30pm

STACK

Charissa

10/28

Wednesday

12pm - 12:30pm

Cardio + Strength Tabata

Ashley

10/29

Thursday

8am – 8:30am

SCARY S&S (Strength & Stability

Shannon

10/29

Thursday

12pm – 12:30pm

Spooky Sport Marathon

Charissa

10/30

Friday

12pm - 12:30pm

POP! (Power of Pyramid)

Ashley

Virtual Fit for YOU Descriptions All fitness levels welcome

Fall Functional Fit with Shannon: Fall ahead into fitness with functional training! Functional movement consists of the combination of muscles and joints required to complete daily tasks.

In this class, you will focus on functional skills to improve mindbody connection. Weights will be used.

Band Boxing HIIT with Charissa: Take boxing practice to a new level with resistance bands! (Bands used but not required.)

Uppercut, hook and jab your way into fitness like never before!

Intervals of 60 sec of work followed by 15 sec of recovery ensure high caloric burn for the ultimate cardio and strength workout!

Cardio UP Abs DOWN with Ashley: Prepare for high energy cardiovascular and abdominal intervals! 30 seconds of work will be followed by 10 seconds of recovery which is designed to challenge the heart for greater and better oxygen capacity. A mat will be used for abdominal work on the floor.

Yoga R&R w/ Shannon: “Restore” and “Rejuvenate” the mind, body and spirit during this approach to Yoga. The intention is for participants to leave this practice feeling calm and refreshed. A yoga mat is suggested.

Power Strength + Lift with Charissa: Grab your medium to heavy weights for this maximum caloric burn class! Focusing on curating lean muscle and fat burning at rest, medium to heavy weights will be used to complete quick repetitions. The major muscle groups will be explored.

HIIT 360 with Ashley: This “all in one” class consists of cardio, core and strength conditioning for a total body workout! Intervals of 45 sec of work followed by 15 sec of recovery is applied while using a single hand weight or barbell. A mat will also be used.

Strong & Stable with Shannon: Focusing on proper posture and alignment, revisit common functional movements to find efficacy in your approach to fitness and daily activity. This total body strength and stability class includes weights and is open to all.

Cardio Funk with Charissa: Let go of the fret and dance your best in this approach to hi-lo fitness! Slide, kick, dip and strut into Fall and free yourself of stress and restraint! Dance releases positive endorphins that will leave you feeling jovial and lighthearted! No dance experience necessary.

Plank Plyo Tabata Challenge with Ashley: Class consists of planks for strengthening the trunk and plyometrics or jump training, in which muscles exert maximum force in short intervals of time with the goal of increasing power. Intervals of 20 sec of hard work followed by 10 sec of recovery will be explored. Only equipment needed is a mat.

Pilates Barre with Charissa: Lengthen and strengthen the body simultaneously with Pilates and Barre fitness! Dancers, actors and singers turn to Pilates to help with breath control and the appearance of a lean-looking physique! Barre creates strength and grace in movement...in which something of difficulty and discipline presents as fluid and easy. Join this total-body class to engage and activate muscles that aid in movement and mobility!

Upper Body Muscle Strength with Ashley: Focusing on repetitions of 12, medium to heavy weights are suggested to create exhaustion and/or maximum workload in a short duration of time.

Strength training helps to maintain bone density and burn fat at rest. The upper body, to include the abs, back, biceps and triceps will be worked throughout this conditioning class!

Total Body + Stability Ball with Shannon: Stability is necessary to mobility. Mobility is necessary to movement. Using a Swiss ball or stability ball, major and minor muscle groups necessary to movement will be explored. Light weights will also be used.

Vinyasa Flow Express with Charissa: Move thru space fluidly with a focus on breath. Flexibility and strength go hand in hand.

Join this approach to mind-body connection for a movement-based detox, strengthening and calm release to culminate your week!

Lower Body Muscle Strength with Ashley: Using heavy weights, reps of 12 will be implemented for the ultimate strength challenge in a short amount of time! The lower body will be the focus, including hip flexors and gluteal muscles, quadriceps, hamstrings, calf muscles and feet! Medium to heavy weights suggested.

Yoga for Athletes with Shannon: This Yoga class is designed to build flexibility and strength for athletes and sports enthusiasts!

Studies have shown that athletes can benefit by adding Yoga to their training regimen. This practice focuses on flexibility, balance, agility, endurance and overall mobility. A yoga mat is suggested.

Core and More with Charissa: “Strong core, strong body!” is a fitness mantra that Charissa, the instructor, lives by! This total body workout will combine squats, lunges and balance with core movements. Weights are optional. Mat suggested.

Low-Impact Cardio with Ashley: This HIIT approach to lowimpact cardio movement will challenge participants without stressing the joints! Infusing intervals of 30 seconds of work followed by 10 second recovery cycles will increase the heart rate and overall endurance! No equipment necessary.

Stability Spooktacular with Shannon: You must be strong and stable to survive! This “Spooktacular” edition of functional fitness involves weights!

Strength Unplugged with Ashley: It’s all about surprise during this strength class where no exercises will be repeated! Keep the body guessing and the heart rate elevated while moving through 45-second intervals of hard work, followed by 15-second intervals of rest. Light to heavy weights and a mat are suggested.

Loaded Yoga with Shannon: This non-traditional Yoga class infuses hand weights in locomotion with Yogic asanas or poses and a focus on the breath. Light to heavy weights can be used.

STACK with Charissa: Don’t get stuck with the mundane...stacking is here! It’s a ladder approach to repetitionswith props or weights! During this cardio-strength challenge, props like books will be stacked, and sometimes repetitions will be stacked! Bring stacks of 8- books, cups and hand weights of varying sizes- for this calorie burning workout!

Cardio + Strength Tabata with Ashley: 20 second intervals of hard work followed by 10 second recovery cycles will take over this high-intensity class! Major and minor muscle groups will be activated, and the heart will be elevated! Weights are suggested.

SCARY S&S (Strength & Stability) with Shannon: Put on your favorite costume and move through a spooky edition of strength and stabilization exercises! You’ll want to remain 10 toes down and right side up for this workout! Weights needed.

Spooky Sport Marathon with Charissa: Condition the heart and the body during this athletic approach to remaining fearless! You’ll leap over streams and fly into oblivion for an exciting edition of cardio and strength training!

POP! (Power of Pyramid) with Ashley: No equipment is needed for this cardiovascular-based interval class. Choose whether to progress or digress while moving through 30 second cardio intervals of hard work followed by 10 second rest cycles.

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Shop at R&W from Home

As we all continue to transition to this new normal the R&W now 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 or for those that have left NIH but want a memento of their time working at NIH.

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.

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

Show Some Love and Be the Face of Change 2020 NIH Combined Federal Campaign

This year, the National Institute of Biomedical Imaging and Bioengineering (NIBIB) will lead the 2020 NIH Combined Federal Campaign (CFC).

The CFC officially runs thru January 15, 2021. The theme is once again “Show Some Love” with a tag line “Be the Face of Change.”

The CFC is the largest and most successful federal workplace fundraising drive in the world, and an opportunity to support your favorite causes easily and efficiently. There are 6000 local, national, and international organizations participating in the 2020 CFC that NIH employees can support.

This year, due to the evolving COVID-19 pandemic, things will look a little different than in past years. The 2020 NIH goal is $1M. The goal was significantly reduced in an effort to be sensitive to those who are experiencing difficult times.

Although the goal has been reduced, there is confidence that the NIH community will once again come together, exceed the goal and support the exceptional work that charities do in our communities.

Also, different this year are the NIH-wide events. Please mark your calendars to join us for the following virtual events: • CFC Kickoff – Thursday, October 8th, from 11am – 11:30am. Join the Kickoff virtually.

• Halloween Charity Fair and Mask Contest, Thursday, October 29, from 11am – 12:30pm. The event will combine fun and information. Contestants will design an original mask that is creative, inspirational, funny, or scary.

Contestants can use various types of material to create their mask, and paint, decorate or draw messages. Designs that include a CFC message will earn an extra point. The winners will be selected by a panel of 3 judges. Due to time limitations, we’re only able to support 20 entries. More details on this event will be coming soon.

For more info visit the NIH CFC website or contact Debra Gale, NIH CFC Program Manager at 301-496-2370 or.

Although many of us are apart, we can come together virtually and learn about joining the CFC community and get inspired to “Be the Face of Change.”

Sign Language Interpreters will be provided. Individuals with disabilities who need reasonable accommodation to participate in this event should contact name and office, email address, telephone number, and/or the Federal Relay (1-800-877-8339).

Combined Federal Campaign (CFC)

NIH is one of the leading CFC contributors in the area, but we still need your help. We can’t meet our goal without you! Any amount you can give helps those in need! Federal employees are encouraged to designate their contributions to as many as five charitable CFC organizations. Support the NIH Charities!

Special Love/Camp Fantastic #49642 Special Love’s mission is to provide support to children with cancer and their families. This is normally accomplished thru camp and adventure programs, but right now that is in jeopardy. No one can gather, let alone immune-compromised children. As we all do our part, by staying home to slow the spread of COVID-19, the need to communicate, share and feel supported is heightened, especially for a family battling pediatric cancer. We rose to this challenge and created VOICE (Virtual Online In-home Camp Experience), an ongoing program thru social media; and made our summer camps (BRASS Camp for siblings and Camp Fantastic for patients) completely online. We are also proud to support families thru our Emergency Financial Relief Program and in the current climate has seen stories of strength and resilience, but unfortunately, also grief and uncertainty. Special Love has seen a drastic increase in requests and as of June 30th, Special Love provided more financial support to families as it did in all of 2019, and the requests continue to roll in.

The Children’s Inn #10324 The Children’s Inn at NIH is a nonprofit dedicated to providing a free “place like home” to children and young adults with rare and serious diseases, and their families, while they participate in NIH clinical research studies. Located on the NIH campus across from the NIH Clinical Center, The Inn provides free lodging, meals, recreational, educational and therapeutic services to more than 1,500 children and their families from across the world every year.

In 2020, The Inn celebrates 30 years of being “INN it” for making childhood possible and advancing medical breakthroughs for a brighter tomorrow. Visit The Children’s Inn for more info. Contact The Inn if you would like someone to speak to your employees.

Friends of Patients at the NIH #85994 Friends of Patients at the NIH provides emergency financial support to patients while they are receiving groundbreaking and life-saving treatments at the NIH Clinical Research Center. We cover unmet needs so that the patients can focus on recovery, healing and fulfilling their crucial role partnering with the NIH researchers advancing knowledge, discoveries and breakthroughs.

The Foundation for the NIH #29165 Donors of the Foundation for the National Institutes of Health (FNIH) help advance breakthrough biomedical discoveries and improve the quality of people’s lives in support of NIH’s mission.

As a 501(c)(3) charity chartered by Congress, the FNIH convenes scientific leaders, individuals, not-for-profits and corporations around biomedical research goals—all in an effort to respond to the most urgent priorities in human health, domestically and globally. By leveraging the vast resources of NIH with research expertise, equipment, infrastructure and funding from the private sector, the FNIH builds and manages public-private partnerships across the biological spectrum of diseases and disorders. The FNIH also supports the next generation of scientists by funding educational and training programs at NIH and raises funds for the Edmond J. Safra Family Lodge, which provides free lodging to patients and their families. The FNIH has demonstrated strong financial health and a commitment to accountability and transparency, earning Charity Navigator’s “Exceeds or Meets Industry Standards” rating for 17 years. Visit FNIH for more info.

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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.

Friendly Body Products - Specializes in soaps, but also makes candles, lotions, lip balms, bath bombs and bubble bars.

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.

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

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

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

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

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

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

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

Look for new items in the closeout section. FREE SHIPPING! Native Spirit – Shop for jewelry for any celebration or for you.

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.

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.

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

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.

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.

GEICO - NIH R&W Members could save even more on auto insurance with a special discount from GEICO.

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 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

Virtual R&W Holiday Bazaar

The R&W is planning to host a virtual Holiday Bazaar in November and December. The Bazaar will include a variety of your favorite R&W vendors as well as some new ones. Items available for sale would include jewelry, clothing and accessories, holiday products, skins care and more. Look for more details regarding the Bazaar on R&W website, Listserv, and the November R&W Newsletter.

R&W Club Frederick and Boscov's Friends Helping Friends Fundraiser

Start your holiday shopping early and help support the R&W Club Frederick Friends Helping Friends Boscov’s Department Store Fundraiser. This two-day event runs October 14th and 15th only. Shop at the Frederick Boscov's or online. Be sure to mention R&W Club Frederick at the online checkout or to the cashier in the Frederick store and receive your 20% off lowest ticketed price on almost everything!! In turn, Boscov’s will donate 5% of your purchase back to the R&W Club Frederick. 100% of all proceeds raised during this fundraiser will be donated to The Children’s Inn at NIH. We invite you, your family and friends to participate in the Friends Helping Friends fundraiser! Let's come together to help make a difference in someone’s life at The Children's Inn. The R&W Club Frederick contact for this event is Susie Culler.

Look for NEW NIH clothing coming soon to the R&W’s website in time for the holidays.

Shirts, hoodies, masks and more!

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Sunday

Monday

Tuesday

Support Local Businesses.

See page 8 for a list of businesses that you can help.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 4.

Wednesday

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

Yoga R&W – 8am

Friday

Saturday

Cardio UP Abs DOWN – 12pm

Discount Insurance thru R&W. See page 8.

Fall Functional Fit – 8am

Band Boxing HIIT – 12pm

Strong & Stable – 8am

Power Strength & Lift - 12pm

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

Thursday

HIIT 360 – 12pm

Fall Fit HIIT – 8am

Cardio Funk – 12pm

Plank Plyo Tabata Challenge – 12pm

Total Body + Stability Ball – 8am

Pilates Barre – 12pm

Upper Body Muscle Strength – 12pm

Yoga for Athletes – 8am

Vinyasa Flow Express – 12pm

Lower Body Muscle Strength – 12pm

Stability Spooktacular – 8am

Core & More – 12pm

Low-Impact Cardio – 12pm

“BOO”tyful Body HIIT – 12pm

New R&W Online Shopping!

Strength Unplugged – 12pm

SCARY S&S (Strength & Stability) – 8am

Loaded Yoga – 8am

Stack – 12pm

Cardio & Strength Tabata – 12pm

Spooky Sport Marathon – 12pm

POP! Power of Pyramid – 12pm

More items coming soon!