October 2022 NIH R&W Newsletter

Date Day Time

10/3 Monday 6am 6:30am

10/4 Tuesday 12:15pm 12:45pm

10/5 Wednesday 12pm 12:30pm

10/6 Thursday 12:15pm 12:45pm

10/7 Friday 6am 6:30am

10/7 Friday 12pm 12:30pm

10/11 Tuesday 12:15pm 12:45pm

Program Trainer

Functional Fitness Focus: Bracing Shannon

Tabata Boxing Break Charissa

Cardio Conditioning Ashley

Stretch in the Chair Charissa

Yoga for Relaxation Shannon

Abs, Glutes + Bands Ashley

Bodyweight Tabata Charissa

10/11 Tuesday 6:30pm 7pm Fun Family Tissue Challenge Charissa

10/12 Wednesday 12pm 12:30pm

Upper Body Power of 12 Ashley

10/13 Thursday 12:15pm 12:45pm Stretch & Recover Charissa

10/14 Friday 6am 6:30am Fall HIIT Fit Shannon

10/14 Friday 12pm 12:30pm

10/17 Monday 6am 6:30am

10/18 Tuesday 12:15pm 12:45pm

10/19 Wednesday 12pm 12:30pm

Lower Body Power of 12 Ashley

Total Body + Stability Ball Shannon

Tabata Kick Craze Charissa

Total Body Tabata Ashley

10/19 Wednesday 6pm 6:30pm Family Yoga Play Kate

10/20 Thursday 12:15pm 12:45pm

10/21 Friday 6am 6:30am

10/21 Friday 12pm 12:30pm

Stretch & Flow Charissa

Yoga for Athletes Shannon

Abdominal Focus: Obliques Ashley

10/24 Monday 6am 6:30am Stability Spooktacular Shannon

10/25 Tuesday 12:15pm 12:45pm

10/26 Wednesday 12pm 12:30pm

10/27 Thursday 12:15pm 12:45pm

10/28 Friday 6am 6:30am

10/28 Friday 12pm 12:30pm

Sculpt Repetitions Charissa

Tabata Cardio Ashley

Functional Flex & Stretch Charissa

Yoga Strong + Weights Shannon

Muscle Focused Tabata Ashley

10/31 Monday 6am 6:30am Scary Strength & Stability Shannon

Fall Functional Fitness| Focus: Bracing with Shannon: Bracing is a technique for stabilizing the spine and torso. During this class, the instructor will guide participants into bracingandlead participants throughfunctional exercises while bracing. Light to heavy weights and a mat suggested.

Tabata Boxing Break with Charissa: Find the fighter within! Learn authentic combinations to execute high intensity interval shadow boxing attacks! In rounds of 20 seconds of hard work followed by 10 second recovery intervals, participants can expect a total body workout!

Cardio Conditioning with Ashley: Get energized! All you need is a mat! Using one’s own bodyweight, participants will engage in various cardiovascular exercises designed to increase the heart rate and metabolic rate! 30 second, high intensity intervals along with 10 second recovery cycles, will guide this class!

Stretch in the Chair with Charissa: Feeling sluggish? Tight muscles and achy joints? This half hour chair stretch class is great for the busy professional! Using a stationary chair, participants will execute stretches designed to elicit a calmer mind and body.

Yoga for Relaxation with Shannon: A combination of breathing, Yoga postures and mind body connection, this class aimstoeasetensionandstressinthebody.AHatha basedclass, participants will move through 5 7 asanas (poses) focusing on opening areas of the body that are commonly restricted like the hips,shoulders,spineandhamstrings.AYogamatis suggested.

Abs, Glutes + Bands with Ashley: Give any fitness regimen a boost by strengthening the abdominals and glutes! In 45 second intervals of work followed by 10 second intervals of recovery, participants can expect to engage in high intensity ab and glute exercises using loop bands! Don’t go into the weekend without this workout! A mat is suggested.

Strong & Stable with Shannon: With aging comes bone loss and a decline in overall health unless good habits are formed now! Strength training is not only beneficial for bones and muscles but also in increasing cardiovascular health. Using light to heavy weights and a mat, participants will engage in strength exercises for the major and minor muscle groups. Start the week feeling energized!

Bodyweight Tabata with Charissa: That’s right! It’s baaaa ack! Using one’s own bodyweight, this class involves high intensity strength and cardio intervals that will get the cells jumping and the heart pumping! Designed to initiate fat oxidation at rest, 20 second intervals of hard work followed by 10 second intervals of recovery will guide this fat blasting experience! A mat is suggested.

Fun Family Tissue Challenge with Charissa: Invite your family and friends to the Fun Family Tissue Challenge! Participantswill usea tissuetocompletevariouschallengesthat are sure to keep everyone on their "tissue" toes! This total body workout will induce a sweat and bragging rights for the family winner! Don't miss this fun family experience! A box of tissues is suggested for this class.

Upper Body: Power of 12 with Ashley: 12 repetitions of each exercise using heavy weights is the commitment for this strength training class! Increase and/or sustain bone health with consistent strengthening at least twice a week. A set of moderate weights should be utilized if/when exhaustion is reached. A mat is suggested.

Stretch & Recover with Charissa: Rejuvenate tired muscles and joints with a total body stretch experience! Participants will move through various stretching exercises while gaining direction on proper form and alignment to aid in daily activity. Get stretched! A mat is suggested.

Fall HIIT Fit with Shannon: In intervals of 45 seconds of work followed by 15 second recovery periods, attendees will execute cardiovascular and strength conditioning exercises. High intensity interval training involves alternating short cycles of intense anaerobic exercise with brief recovery time until the point of exhaustion. Commit to HIIT! Light to heavy weights and a mat optional.

Lower Body: Power of 12 with Ashley: Prepare to perform 12 repetitions of each lower body exercise! Utilizing moderate to heavy weights, attendees will engage in strength training forthe hips (gluteal muscles are part of the hips) and legs, with moderate weights available to complete sets where exhaustion is reached. Don’t miss it!

Total Body + Stability Ball with Shannon: Magnify mundane fitness routines with the anti gravity options of the stability ball or resistance possibilities available with the stability ball! Engage in diversified exercises using the stability ball for a challenging total body workout! A mat is optional.

Tabata Kick Craze with Charissa: Learn authentic kickboxing kicks and perform them during this half hour cardiovascular class! The front kick, back kick, and roundhouse kick among others will guide this total body experience! Let’s kick it!

TotalBodyTabatawithAshley: Usingmoderatetoheavyfree weights, participants will execute exercises designed to strengthen and sustain bones and overall health. Intervals of 20 seconds of hard work followed by 10 second intervals of recovery will be explored. Get Tabata toned! No equipment needed.

Family Yoga Play with Kate Wilcox: Family Yoga Play combines partner and group yoga poses with songs, stories, and games to create an enriching caregiver/child activity. Learn breathing, mindfulness and help your child build the foundation for a healthy and fit lifestyle while having fun!

Virtual Fitness Descriptions: All levels are welcome!

our website at www.govemployee.com

Class Descriptions Cont.:

Stretch&FlowwithCharissa: Relievetiredandachymuscles and joints with fluid and cadenced stretching. Deep breaths will guide every stretch while proper posture and alignment is practiced.Don’tmissthistherapeutictotalbodystretch session! A mat is suggested.

Yoga for Athletes with Shannon: Not just for athletes, this Yoga practice involves improving muscle and joint range of motion, balance and flexibility. Participants need light to heavy weights and a Yoga mat. Enhance athletic performance or the ability to perform daily activities with this Yoga experience!

Abdominal Focus: Obliques with Ashley: Strong obliques support the spine for postural health. Using one moderate to heavy weight and a mat, participants will move through exercises designed to strengthen the abdominal muscles and trunk. Intervals of 45 seconds of work followed by 15 second intervals of recovery will be explored.

Stability Spooktacular with Shannon: Before the sun rises, creep into some exercises that will increase stability just in time for any potential horror nights ahead! Skills like balance and core strengthening will be executed for a total body experience! Don’t miss this special edition stability workout! Light to heavy weights and a mat suggested.

Sculpt Repetitions with Charissa: Prepare to work to exhaustion! In sets of 8, participants will execute 4 rounds of the same exercise! Light to heavy weights and a mat will be used. Get sculpted and lean before holiday season commences!

Tabata Cardio with Ashley: Tabata is high intensity interval training consisting of quick bursts of hard work, followed by short recovery cycles. For this class 20 second cardiovascular intervals will precede 10 second intervals of recovery. Take a habitual fitness routine to new heights! A mat will be used.

Functional Flex & Stretch with Charissa: Using one’s own bodyweight, participants will engage in functional exercises combined with moving stretches. Invigorate the muscles and joints while also increasing overall strength! A focus on proper form and alignment in exercise execution will be emphasized. A mat is suggested.

Yoga Strong+ Weights with Shannon: Not a traditional Yoga class, attendees can expect to utilize light to heavy weights while engaging in various asanas (poses). Mind body connection and breathing will guide this practice. A Yoga mat will be utilized.

Muscle Focused Tabata with Ashley: Moderate to heavy weights are all that’s needed to crush this high intensity strengthening workout! Participants will remain upright during the class, while focusing on major and minor muscle groups for overallbodyhealth.Tabataintervalsof20secondsofhardwork followed by 10 second intervals of recovery will be executed. This low impact class packs high fat burning punches!

Scary Strength & Stability with Shannon: Get so strong it’s scary! Feel free to don a costume and get pumped for unexpected thrills and chills! Increase the heart rate while executing exercises that strengthen the body and aid in postural health. Light to heavy weights and a mat will be utilized.

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

Join The NEI 5K Walk/Run/Roll!

Wednesday, October 19th Bldg. 1

The NEI 5K Walk/Run/Roll returns in front of Bldg. 1 on Wednesday, October 19th and promises to be a fun, safe way for us to get together. Come out for a variety of exhibitors, music, a VR simulation of eye diseases and more. Prior to the race a fitness instructor from the NIH R&W Fitness & Wellness Program will lead a warm up at 11:45am and will be followed by welcome remarks from NEI Director Michael F. Chiang. The actual walk/run/roll will start at 12:10pm. Participants will exit campus and circumnavigate the perimeter of campus and return thru security. Remember to bring your NIH PIV card to re enter. Register for the event here This event is sponsored by the National Eye Institute in partnership with the Office of Research Services' Division of Amenities and Transportation Services and the NIH Recreation and Welfare Association.

Sign language interpretation will be available at this event. If you need additional reasonable accommodations to participate in this event contact Lilly Sadler at 301 451 8007.

NIH Institute Relay Results

WE DID IT! The relay returned for the first time since 2019 and so did the runners. 80 teams registered for this year’s race, ran in beautiful weather and completed the 5 laps as we crowned a new champion. This annual tradition brought out the inner competitor in everyone and sparked the creative nerve as well. This year’s race consisted of many new NIH employees and allowed for team bonding and as a therapeutic outlet for many including NCBI whose usual team captain, Alexey Iskhakov, passed away earlier this year and was an inspiration for holding this year’s race. This year’s Top 10 fastest teams were:

The PCR: Postbac Chain Relay

14:59

Follow the LDDR 15:00

My Gel Runs Faster Than Yours 15:05

Worktime’s Over 15:31

The Neoantigens 15:49

Short Gut 16:50

All Pain No Gain 17:07

On your marmoset...GO! 17:10

B1 Brain Brigade 17:20

Anagramic Threshold 17:42

Congratulations to everyone that came out to participate and visited our sponsors. We hope you enjoyed it as much as we do at the R&W. Also, a big thanks to all the volunteers who came out to help on event day, we couldn’t do it without you. The R&W would also like to thank Contemporaries, The NIHFCU, Southern Management, RetFed/Capital Financial Planners, Sunrise Senior Living, Gutter Helmet and Kitchen Saver for being a part of this great day. Next year’s event will be here before you know it. So, lace up your shoes and start training and see if you can knock off the NEW champs The PCR: Postbac Chain Relay.

The NIH Community Chorus

The NIH Community Chorus performs in two NIH Community Orchestra concerts each season. The two groups have recently performed works by Brahms, Berlioz, Mozart, Handel, and Copland. Chorus rehearsals have begun at Saint Mark Presbyterian Church. The chorus will prepare music to join the NIH Community Orchestra for a December holiday concert. There are openings in all voice parts, with tenors especially needed. Dues support chorus operations. For Fall 2022, choristers must be masked during rehearsals. Singers interested in joining this excellent community chorus are invited to contactthedirector,Bob Johnson,byphoneat 301 654 3380 or by email. There are no auditions, but the director may choose to conduct a vocal review to ensure that incoming singers will be singing the part that best suits the individual’s voice.

Kensington Parkrun

Kensington parkrun is a free, fun, and friendly weekly timed 5k event. All ages and all abilities are welcome, including run/walkers, walkers, kids, and parents pushing strollers Kensington parkrun takes place every Saturday at 9am on Rock Creek Trail near Cedar Ln and Beach Dr the start line is near the basketball court. Every week we grab a post parkrun beverage and snack at a neighborhood coffee shop. Kensington parkrun is volunteer led and is approved for Montgomery County SSL credit. More info available via website or email.

What’s Coming to the R&W Gift Shop in October

Look for new hat and t shirt combos; children’s scrubs and lab coats, perfect for Halloween costumes and more in the R&W Gift Shop in October. Additionally make sure to check with Fran, the R&W store manager, regarding our monthly sale 15% off select items for Breast Cancer Awareness Month. Also don’t forget to check out the artwork in the store, all pieces are 35% off. The NIH R&W retail store in Bldg. 31 is open Tuesdays Thursdays from 8am 2pm. Customers wishing to purchase items can do so online and choose to pick up in store Tuesdays Thursdays. If you’d like to pick up at our Rockledge Fitness location please provide those details while completing your purchase.

Daily Merchant Vending

The Daily Merchant Vending Program has returned and is currently scheduled to run thruOctober at Bldg. 31. Onevendor will be scheduled to appear outside of the Bldg. 31 Cafeteria Tuesdays Thursdays from 8am 2pm. Various vendors will also be scheduled to appear at the Bldg. 10 Community Market on Tuesdays. Stop by and seeing a variety of jewelry, craft, body products and more. A schedule for the program will be posted on the R&W website

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

NIH R&W Food Truck Program

*EXTENDED*

JoinusTuesdays Thursday from11am 2pmforFoodTrucks in Lot 10H, near the South entrance to Bldg. 10. Trucks at Bldg. 10 run thru November 10th . Online pre ordering is encouraged when applicable. Menus are available on the R&W website and reminders and updates will be sent via the R&W ListServ. The following trucks will 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.

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.”

Diner on the Go: Putting a fresh spin on comfort food with freshly prepared, choicely shopped fresh meats, veggies and fruit with a wide variety of flavors

Firehouse Subs: A variety of hot specialty subs

Jimmy’s Famous Seafood: Baltimore’s historic restaurant and crab house offers 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.

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), smoked meat sandwiches and sweet and savory pastries. Dishes crafted with high quality ingredients and providing a food experience like no other.

Trini Vybez: Preservative free Trinidadian food with unadulterated methods to traditional cooking.

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

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 Memberscouldsaveeven moreonautoinsurancewithaspecial discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

Seeking New NIH R&W Board Members

TheNIHR&Wislookingfornewboardmembers.Doyouhave an interest in helping your employee morale association grow? Bring your thoughts and fresh ideas to board meetings and help the NIH R&W Association reach new levels. New members would be required to participate in bi monthly meetings of up to one hour, provide ideas to improve the R&W, assist in growing the R&W’s presence throughout NIH and build R&W membership. Learn more about R&W online or contact David Browne for more info.

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. Thevan leaves NIH at 4:15pm Monday Friday.Full time 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.

2022 NIH Combined Federal Campaign

You Can Be the Face of Change

This year, the National Institute on Minority Health and Health Disparities (NIMHD) will lead the 2022 NIH Combined Federal Campaign (CFC) under the leadership of NIMHD Director, Dr. Eliseo Pérez Stable.

The CFC is the federal government’s largest workplace giving campaign, and an opportunity to support one or more of the 5,000 participating charities. The campaign began on September 1st and ends on January 14, 2023.

The National CFC theme is “You Can Be the Face of Change.” The CFC will be a virtual campaign again this year with several opportunities to learn more about the CFC and stay connected with NIH’s activities.

The goal for the NIH community this year is to exceed $1M and support the extraordinary work that charities continue to do in our local communities and abroad.

Upcoming Events

CFC Kickoff Participate in the virtual NIH CFC Kickoff, Wednesday, October12th from11am 11:30amat to learnmore about the campaign and hear from two charities about their mission.

Halloween Charity Fair & Costume Contest Join the virtual Halloween Charity Fair and Costume Contest on Thursday, October 27 from 11am 12:30pm. Three charities will talk about their mission and show how your generous donations make a difference. The costume contest will provide fun and entertainment. Contestants will be asked to wear costumes that are creative, funny, or scary. Costumes that include a CFC message will earn an extra point. Winners will be selected by a panel of three judges. All entry forms must be completed and submitted by 4pm, Friday, October 7th. Due to virtual time constraints only 20 entries will be accepted on a first come, first served basis. Only one single or group entry is permitted. Those entering as a group must be in the same location.

For more info about CFC, please contact Debra Gale, NIH CFC Program Manager at Debra.gale@nih.gov or visit the NIH CFC website

Sign language interpreters will be provided. Individuals with disabilities who need reasonable accommodations to participate in this event should contact Debra Gale at 301 496 2370.

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 provides a strong, nurturing environment for children with cancer and their families through its free camps and getaway weekends, emergency financial assistance, and educational scholarships for young adults who have beaten cancer and now want to move on with their lives. Camp Fantastic, our cornerstone program for 7 17 year old cancer patients, is considered a protocol within the National Cancer Institute (NCI) and has made Special Love a recognized National Institutes of Health (NIH) charity. Since our inception in 1983, children have come to Special Love from the Washington metropolitan area and from all across the country thanks to our partnership with the NIH and other area hospitals. Each year, Special Love serves hundreds of children, teens,andyoungadultsagesbirthto30yearsoldandtheirfamilies.

The Children’s Inn #10324

The Children’s Inn’s mission is to provide a free place like home to children and young adult NIH patients from across the United States and the world while they participate in lifechanging clinical research studies at the National Institutes of Health’s Clinical Center. Everything we do strives to reduce the burden of illness on families, make childhood possible and help advance NIH clinical research. Contact The Inn if you would like someone to speak to your employees

Friends of Patients at the NIH #85994

The Friends at NIH touch patients’ and their families’ lives in three ways: Shelter near the NIH during treatment and help keeping up with housing costs at home; Support systems including family and caregiver travel costs back and forth to the NIH; Quality of life to take some of the stresses off, like a meal when they arrive on Sunday to start a week of difficult treatments; We are champions of NIH patients, helping to cover their essential needs so they can focus on recovery, healing and their unique role in health discoveries. These breakthroughs provide Hope for you and your family and all future generations.

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 aroundbiomedical research goals all in aneffort 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 spectrumofdiseases 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

R&W Holiday Bazaar

The R&W plans to host its annual Holiday Bazaar on Tuesday, December 6th and Thursday, December 8th from 10am 2pm in Bldg. 10 on the FAES Terrace We hope to offer a mixture of some of your favorite vendors and new vendors for this two day event with over 40 vendors in total. This is a great opportunity to get some of your holiday shopping done. Look for more info on the R&W website, emails and November Newsletter.

R&W Remembers

Board Member Linda Doty

It is with profound sadness that we share the news of the sudden passing of R&W board member Ms. Linda Doty (formerly of NIAAA). Ms. Doty was a valuable friend and member of the NIH R&W having provided over 30 years of dedication to the R&W as a volunteer at many of our events over the years and board member serving multiple roles including as the First Chair and Vice Chair. Our thoughts, prayers and condolences are with the family of Ms. Doty, her friends and former colleagues. We thank you Linda for your years of support and friendship. You will truly be missed by us all.

NIH R&W Merchant Vendor Program Extended Thru December

The R&W merchant vending program will continue through the holiday season. Look for your favorite merchant vendors in Bldg. 31 from 9am 3pm, Tuesdays Thursdays.

Vacations for Every Budget

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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 301 496 1048 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.

Work and Family Month 2022

Between work, family, and personal life, we juggle multiple competing responsibilities every day. Finding a healthy balance among them is essential to our own personal well being which is defined by Gallup, into five essential categories: Social, Community, Career, Physical and Financial Well Being. The Office of Resource Services (ORS), Office of Human Resources and Resilience Through Well Being campaign has planned over 60 virtual activities during the month of October and made available appropriate resources designed specifically to help you learn more about the numerous NIH resources available to assist you with your current and future well being, work life, family and career needs. There is something for EVERYONE, including federal employees, fellows, trainees, and contractors. Activities and resources are available in many formats: live webinars, free fitness classes, Foil the Flu clinics, websites, PDFs, and archived webinars and vignettes for viewing when you have time. Be sure to check the webpage frequently and bookmark it as info will be added and updated throughout the month. The website can be accessed by any computer or iPhone/android. Don’t miss this opportunity to learn how NIH cares for and supports its workforce! Events and resources are divided into themes that target a specific phase during your work and family life cycle.

• Week 1 Theme: Resilience Through Well Being

• Week 2 Theme: Social/Caring for Others and Community

• Week 3 Theme: Career

• Week 4 Theme: Physical/Mental Well Being and Financial

Youmustobtainyoursupervisor'sapprovalifyouplantoattend events occurring during your work hours. Don’t miss this exciting opportunity to learn how NIH cares for and supports its workforce! If there is a resource or event you think should be included, need any reasonable accommodations to participate in these events or have any questions, please contact Tonya Lee, NIH Work Life Coordinator at .

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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.

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.

Attractions Discounts Across the US

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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!

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 Dear Evan Hansen, Beetlejuice, MJ and more. 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!

R&W members can reserve a hotel stay thru TicketsAtWork at over225,000hotels aroundthe world. Getadvancedbooking 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 Top Gun: Maverick, Jurassic World Dominion, Elvis, Minions: The Rise of Gru, Thor: Love and Thunder, Nope, Bullet Train, DC League of Super Pets, and more. Save 20% 55%!

Are You Ready to Rock?

Catch Elton John, Kendrick Lamar, Rob Zombie, Bad Bunny, Red Hot Chili Peppers, Backstreet Boys and more in concert across the country. Need a laugh? Catch the Chris Rock, Steve Martin and Martin Short, Iliza Schlesinger and more in person. Tickets are available to concerts worldwide, even if they’re sold out. Discounts vary!

Step inside the magical adventures of Disney's Frozen and Encanto as they are brought to life like never before at Disney On Ice! on October 6th, 7th and 10th at EagleBank Arena (Fairfax, VA). Dazzling ice skating transports you to Arendelle to be a part of Anna's adventure to find Elsa, whose icy powers unleashed an eternal winter. Olaf, Kristoff and Sven take you along as they encounter wintry conditions in a race to bring back summer. Then, enter the fantastical Madrigal family's Casita amidst the beautiful mountains of Colombia. Join Mirabel on her journey to save her enchanted family home alongside her sisters, Isabela and Luisa. Hosted by Mickey and Minnie, invite your family and friends to sing along to your favorite songs and celebrate the power of love and courage at Disney On Ice presents Frozen & Encanto the show everyone will be talking about! Ticket starting at $17.

Halloween Thrills

Are you brave enough to step inside? When the sun goes down, the scare factor turns up. Experience chilling rides and coaster in darkness. Watch your back! There could be a zombie, a witch, or something else that goes bump in the night. Six Flags America’s Fright Fest returns in all of its glory with miles of haunted mazes, spooktacular Halloween themed shows, and live band performances. Little witches and goblins can enjoy a full day of festive fun! Take a ride on your favorite coaster or enjoy Trick or Treat trails, story telling, and interactive dance parties for some family friendly fun. Experience Thrills by Day and Fright by Night select days thru Sunday, October 30th Fright Fest is included with park admission. Some attractions like haunted houses require a separate access fee not included in admission to the park. Save up to 40%!

On select dates thru November 6th come in costume and celebrate silly, not too spooky fun at The Count’s Halloween Spooktacular at Sesame Place The park will be transformed into a family friendly Halloween haven and guests will enjoy trick or treating around the park, Halloween themed shows and parades, participating in our interactive Scarecrow Scavenger Hunt, and unique photo opportunities with everyone’s favorite furry friends dressed up in costume! Save up to 65%!

Halloween Thrills

The valley’s premier Halloween event, Halloween Haunt, is back with a vengeance for 2022 at Dorney Park. Hundreds of terrifying ghouls and ghosts have been released into the park, all ready to turn your nightmares into reality. Every corner is cursed with haunted scare mazes, scare zones and live (or maybe not live) entertainment. Hordes of hungry zombies and blood thirsty vampires eagerly await you i.e. their next meal. And those wicked screams! There’s just no escaping them. Add our world class thrill rides that instill a brand of fear all their own and you’ve got an extreme, supreme Halloween event and dare we say it? FUN. We’ll scare the living daylights out of you,butit’san AMAZINGnightandoneofPennsylvania'sbest things to do for Halloween. Fear is waiting for you. Save 50%!

Busch Gardens® Howl O Scream® returns with a twisted new game and an evil host. In this ghoulish game show, every guest is a contestant, led to their destiny by the master of scaremonies. Your fate awaits with five haunted houses, five terror tories™, four sinister shows, two party zones and unsuspecting scares awaiting their victims at every turn. Beyond the haunts, guests can take horror to new heights with nighttime rides on eight world class coasters, including the all new Pantheon. This year’s event takes screams to the extreme with three NEW haunted houses and three NEW terror tories, complete with six menacing BOOze bars and bites to fuel the fear and tackle the night’s frights. Save up to 50%!

HersheyPark opens its gates weekends thru October 30th Things get darker with Dark Nights the all new frightfully immersive haunt experience which includes three scare zones and four spine tingling haunted houses. Midways transform from enchanting to unnerving and once familiar spaces mutate into chilling explorations of the unknown. The only thing more terrifying than the dark, is what lurks within it Highlights include 13 stops along the Trick Or Treat trail, lights out on coasters, Character Glow Dance Parties, and even flashlight tours of ZooAmerica. Dark Nights Haunted House attractions tickets are sold separately. Save up to 20%!

Monsters and terror are waiting for you around every corner at Virginia’s best amusement park Halloween event, Halloween Haunt at King’s Dominion On select nights thru October 30th , hundreds of monsters will be unleashed, making the most terrifying nightmares come alive. Featuring a terrifying lineup of thrilling rides, haunted mazes, terrifying scare zones, and the spookiest live shows.

Guests of all ages can join the PEANUTS gang for amazing fall fun at The Great Pumpkin Fest! From pumpkin painting, hay mazes, ghostly games, not so scary live entertainment and more, this scare free festival makes for the perfect fall and Halloween activity for kids and everyone in the family. Try your luck with a variety of Ghostly Games, keep an eye out for magician Jonathan Austin as he strolls throughout Planet Snoopy performing a few sweet tricks, and look out for your favorite members of the PEANUTS gang for a photo op in their Halloween costumes! Save 50%!

Keep looking over your shoulder, because EVERY! SINGLE! THING! you fear is at SCarowinds, the Carolinas’ largest Halloween event. Whether you’ve visited each year of fear, or if this is your first time, you’ll sleep with the lights on after experiencing this new generation of SCarowinds. Every corner is cursed afresh with haunted mazes, scare zones and live (or maybe not live) entertainment. Hordes of hungry zombies and blood thirsty vampires eagerly await you i.e. their next meal. And those wicked screams! There’s just no escaping them. Add our world class thrill rides that instill a brand of fear all their own and you’ve got extreme, supreme Halloween dare we say it? FUN. Yep, we’ll scare the living daylights out of you, but it’s an AMAZING night and one of the best things to do for Halloween! Save up to 50%!

NIH Philharmonia Orchestra Concert

The NIH Philharmonia, under the direction of Dr. Nancia D'Alimonte, presents “It’s the Little Things” Saturday, October 22nd at 7:30pm. The orchestra program includes Rimsky Korsakov’s Flight of the Bumblebee, Stravinsky’s Circus Polka, Milhaud’s SuiteFrançaise andChavez’s SinfoniaIndia The concert will take place at St. Elizabeth Catholic Church in Rockville, MD. Concert is FREE. For more info visit www.NIHPhil.org.

Sunday Monday Tuesday Wednesday

Virtual Personal Training offered by NIH R&W Fitness & Wellbeing Program!

See page 4.

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

New Merchandise Arriving at the R&W Gift Shop. See page 5.

R&W Memberships –

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

Functional Fitness Focus: Bracing 6am

Food Trucks Tues. Thurs. Bldg. 10 @ 11am

Tabata Boxing Break 12:15pm Cardio Conditioning 12pm

Bodyweight Tabata 12:15pm

Fun Family Tissue Challenge 6:30pm

Total Body + Stability Ball – 6am Estate Planning Webinar 12pm

Tabata Kick Crazy 12:15pm

Experience Halloween Thrills at Local Amusement Parks Starting on page 12.

Thursday Friday Saturday

Work & Family Month Activities All October See page 9 for info.

R&W Holiday Bazaar December 2022 Bldg. 10 FAES Terrace

CFC Kickoff 11am

Upper Body Power of 12 – 12pm

HIIT 360 12pm

NEI 5K Walk/Roll/Run Bldg. 1

Total Body Tabata –12pm

Stretch in the Chair 12:15pm Cardio Funk 12pm

Stretch & Recover 12:15pm

Yoga for Relaxation 6am

Abs, Glutes + Bands 12pm

Fall HIIT Fit 6am

Lower Body – Power of 12 – 12pm

Yoga for Athletes 6am

Discount Purchasing Program with Purchasing Power See page 10

Family Yoga Play 6pm Stretch + Flow 12:15pm

Stability Spooktacular 6am Scary Strength & Stability 6am Sculpt Repetitions 12:15pm Tabata Cardio – 12pm

Visit our website at www.govemployee.com Yoga Strong + Weights 6am

CFC Halloween Costume Contest & Charity Fair 11am

Functional Flex & Stretch 12:15pm

Abdominal Focus: Obliques 12pm

NIH Philharmonia St. Elizabeth Catholic Church in Rockville, MD 7:30pm

Purchase NIH clothing and more online or in store.

Muscle Focused Tabata 12pm