September 2020 NIH R&W Newsletter by NIH R&W

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Virtual Fit for YOU Descriptions All fitness levels welcome

Sunrise Gentle Yoga Flow with Charissa: Open up pathways and usher in Yoga Month with this calming vinyasa practice. Focusing on heart and shoulder opening as well as spinal release, this class will leave attendees renewed and refreshed for the day and week ahead! Intro to Yoga (Vinyasa) with Charissa: Marking the first day of Yoga Month, this fundamentals class is designed for those new to Yoga, the waywardly rooted Yogi that moves thru a practice unsure or uncentered, and the seasoned Yogi whom wants to reconnect to Yoga roots. All Yoga levels will benefit from this 101 class! Set to a vinyasa, or moving with the breath, this continuous flow will invite an ease and focus to your week! Upper Body Strong with Ashley: Build or maintain upper body strength in this class! Focused on the abdominals, the spine/back, chest, and arms, light and heavy weights are used to maximize muscular endurance and increase strength. Yoga Calm with Shannon: Retreat to a quiet place and recover. Connect the mind, body and spirit during this Hathabased Yoga class and for all levels. Only equipment needed is a mat or towel. All levels welcome. Bodyweight Only HIIT with Charissa: Who said that you need machines or weights to build strength? Using your own bodyweight, move thru 45 sec of burn followed by 15 sec of recovery in intervals that will challenge new and seasoned participants alike! A fitness mat or towel is suggested. Budokon Yoga with Angela Meyer: Incorporating Yoga, Martial Arts, Calisthenics, Meditation and Animal Locomotion, Budokon Yoga requires strength, mobility, persistence and a touch of playfulness. This practice allows Yogis to honor their inner warrior! The warrior represents respect, discipline, patience, and action while the Yogi represents acceptance, compassion, serenity and contemplation. Lower Body Strong with Ashley: It’s all about the glutes , legs and hips during this 30-min express class! Using weights, a low-impact, high intensity workout is to be expected. Ab/Back Attack with Charissa: The rectus abdominis, the internal and external obliques and the transverse abdominis, make up the “abs” while the trapezius, lattisimus dorsi, levator scapulas abs the rhomboid minor and major make up “the back”. All ab and back muscles will be explored using bodyweight during this workout designed for all levels! Low-impact Cardio with Ashley: Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its max level. Using no weights, and with no jumping, all levels welcome to join this class! Sports Ball Yoga with Shannon (Basketball, Volleyball or Soccer Ball preferred): Shake up your Yoga routine with this ball-infused practice! Breath awareness and control along with asanas (poses) that engage the entire body will bring you and your practice full circle! No yoga experience necessary. Fall Fit HIIT with Shannon: Intervals of 30 sec bursts of hard work followed by 15 sec of recovery will propel you forward during this express edition of “High Intensity Interval Training”! Grab some weights and a mat or towel to join!

Dance Fever with Charissa: Dance undeniably improves mood, cognitive performance and cardiovascular health amongst many other benefits. Sequencing jazz, hip hop and freestyle movements to spoken counts, engage the mind and body for a total body workout in 30-min flat!

Total Body Strong with Ashley: Remaining upright and using weights, intervals of hard work for 50 sec followed by 10 sec of recovery will take over this strength class and challenge new and seasoned fitness participants! Gentle Yoga with Shannon: De-stressing is only a breath away! Invite in the perfect start to the week with this Hathabased Yoga class. Asanas (poses), breath (pranayama), and the mind (awareness) create a powerful yet peaceful approach to the opening of the work week. Vinyasa Warrior Towel Flow with Charissa: A hand towel or body towel is suggested for this specialty Yoga practice! It’s all about the stretch and the strength during this Yoga class! Rejuvenate, Restore and Reconnect to self while moving through an ergonomically energizing Yoga practice. Glutes Barre + Chair with Charissa: Looking to lengthen and strengthen the body simultaneously with a low-impact, high intensity workout? You can find it in this gluteal approach to Barre fitness! Strong gluteal muscles aid in movement and stability and decrease and/or eliminate low back pain. By infusing Barre movements with gluteal exercises, participants will find minimally activated major and minor muscles put to work! Bring your chair to this ballet-influenced burn! Family Yoga with Angela Meyer: Connect with your family during this 30-min fun, family Yoga class! Relieve anxiety and quiet the mind while moving through various asanas (poses) that the whole family can do! Don’t miss this opportunity to unite and refresh with your family! Tabata HIIT Remix, Focus: Obliques & Balance with Ashley: This class involves standing oblique and balance exercises using weights for a total body workout! High intensity intervals of 50 sec of work followed by 10 sec of recovery as well as Tabata intervals of 20 sec of hard work followed by 10 sec of recovery will he implored. Functionally Fit, Focus: The Squat with Shannon: Functional fitness exercises train muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. This edition of functional fitness leans into the proper approach, posture, form and alignment of the squat. Using weights, commit to just 30-min of functional exercise for overall body health! Sunrise Yoga with Shannon: Invite the weekend in with this zenful Yoga class involving, breath, stability and control. Moving through this abridged Hatha class will infuse a bit of calm to the mind, body and spirit as the work week comes to a close. No Yoga experience necessary. Bodyweight Express Bootcamp with Ashley: Just you, a mat and a commitment is all that’s needed for this total body workout! Basic bootcamp exercises like mountain climbers, push-ups and sit-ups set to intervals of 30-sec of hard work followed by 10 sec of recovery will leave participants feeling military strong!

Virtual Fit for YOU Descriptions Cont.

Yoga for Athletes with Shannon: Designed for athletic and active adults. This class aids in flexibility, balance, agility, endurance, core and overall strength, which help to prevent injury and aid in recovery. Grab a mat or towel for this Hathabased Yoga class! Yoga for Lower Back Pain with Sandy: Yoga for Lower Back Pain, introduces individuals to yoga poses that may reduce lowback pain and improve function. Sandra Scarbrough, a Yoga Therapist will lead individuals thru a series of yoga poses using props and therapeutic techniques. Kickboxing with Charissa: Kickboxing is a standing combat sport based on kicking and punching, historically developed from karate mixed with boxing. Engage in authentic kickboxing for a total body workout like no other! No equipment needed. Compound Strength with Ashley: Using (light and heavy) weights, this interval-based class of 45 sec of exercise followed by 15 sec of recovery will activate major and minor muscle groups for overall health! Compounding muscle groups and exercises, youâ&#x20AC;&#x2122;ll likely break a sweat! Strong & Stable with Shannon: Prepare to build strength and stability during this alignment-based approach to functional fitness! Using hand weights, major and minor muscle groups will be activated for an express burn! Abs, Glutes & Back with Charissa: Weak glutes & abs can lead to low back pain, and a weak low back can lead to inhibited movement. By strengthening these 3 muscle groups, the entire body benefits greatly! This class will explore exercises that aid in building strength and endurance of the abdominals, gluteals and thoracic and lumbar spine. Low impact, high intensity.

Sunrise Autumn Vinyasa with Shannon: The first Friday of Fall is welcomed with ease and fluidity in this class. Each asana (Yoga pose) is led by the breath and fulfilled by the body. Refresh yourself for the cool months ahead and join this energizing practice! No Yoga experience necessary. Cardio Tabata with Ashley: Moving thru intervals of 20 sec of high intensity exercise followed by 10 sec of recovery helps to burn fat and increase cardiovascular endurance! This class is a total body workout that will challenge seasoned and new fitness participants alike! No equipment needed. Core on the Floor with Shannon: Grab weights and join this low-impact, total body workout! With a focus on the core, develop strength of the trunk which is integral to movement. Light weights recommended. Donâ&#x20AC;&#x2122;t forget your mat or towel! Yogalates Rhythms with Charissa: Moving in steady cadence, Yoga and Pilates exercises are fused to create a nonstop class! Engage in controlled, precise and strong movements, resulting in a low-impact, high-intensity workout! Sunrise Flow Yoga 360 with Charissa: Yoga Month closes with a class is designed to engage mind, body and soul. Focus on opening, detoxing, releasing and relieving the mind, body and spirit, prepare to elevate your Yoga practice and energy! Tabata Rounds with Ashley: Class involves cardio and strength exercises while using weights and bodyweight set to 20 sec high intensity intervals followed by 10 sec recover cycles. 6 circuits are attempted for a Tabata challenge!

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Date

Day

Time

Program

Trainer

9/1 9/1 9/2 9/3 9/3 9/4 9/4 9/8 9/9 9/9

Tuesday Tuesday Wednesday Thursday Thursday Friday Friday Tuesday Wednesday Wednesday

7:00am – 7:30am 12:00pm – 12:30pm 12:00pm – 12:30pm 8:00am – 8:30am 12:00pm – 12:30pm 10:00am – 10:30am 12:00pm – 12:30pm 12:00pm - 12:30pm 12:00pm – 12:30pm 2:00pm – 2:30pm

Sunrise Gentle Flow Yoga Intro to Yoga Upper Body Strong Yoga Calm Bodyweight Only HIIT Budokon Yoga Lower Body Strong Ab/Back Attack Low Impact Cardio Sports Ball Yoga

Charissa Charissa Ashley Shannon Charissa Angela Ashley Charissa Ashley Shannon

9/10 9/10 9/11 9/14 9/14 9/15 9/16 9/16

Thursday Thursday Friday Monday Monday Tuesday Wednesday Wednesday

8:00am – 8:30am 12:00pm – 12:30pm 12:00pm – 12:30pm 8:00am – 8:30am 12:00pm – 12:30pm 12:00-pm 12:30pm 10:00am- 10:30am 12:00pm – 12:30pm

Shannon Charissa Ashley Shannon Charissa Charissa Angela Ashley

9/17

Thursday

8:00am – 8:30am

9/18 9/18 9/21 9/21 9/22 9/23 9/24 9/24 9/25 9/25 9/28 9/29 9/30 9/30

Friday Friday Monday Monday Tuesday Wednesday Thursday Thursday Friday Friday Monday Tuesday Wednesday Wednesday

7:00am – 7:30am 12:00pm – 12:30pm 8:00am – 8:30am 12:30pm - 1:30pm 12:00pm – 12:30pm 12:00pm – 12:30pm 8:00am – 8:30am 12:00pm – 12:30pm 7:00am – 7:30am 12:00pm - 12:30pm 8:00am – 8:30am 12:00pm – 12:30pm 7:00am – 7:30am 12:00pm – 12:30pm

Fall Fit HIIT Dance Fever Total Body Strong Gentle Yoga Vinyasa Warrior Towel Flow Glutes Barre + Chair Family Yoga Tabata HIIT Remix Focus: Obliques & Balance Functionally Fit Focus: The Squat Sunrise Yoga Bodyweight Express Boot Camp Yoga for Athletes “Yoga for the Virtual Worker” (NIH Facebook) Kickboxing Compound Strength Strong & Stable Abs, Glutes & Back Sunrise Autumn Yoga Cardio Tabata Core on the Floor Yogalates Rhythms Sunrise Flow Yoga 360 Tabata Rounds

Shannon Shannon Ashley Shannon Sandy Charissa Ashley Shannon Charissa Shannon Ashley Shannon Charissa Charissa Ashley

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.

Get a Head Start on College Savings! September 22nd – Webinar – 12pm – 1pm

Maryland 529 makes it easier than ever to save for your child’s future education. The Maryland Prepaid College Trust allows you to secure tomorrow’s tuition at today’s prices and is backed by a Maryland Legislative Guarantee. The Maryland College Investment Plan offers a variety of different investment portfolios managed by T. Rowe Price. Both plans are affordable, flexible, and offer great State and federal tax benefits! To find out more, plan to attend the Informational Webinar, presented by Maryland 529, and hosted by NIH. All parents/guardians are welcome.” Visit Maryland 529 for more info and to register.

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…

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. To get started click here to create an account or click here to plan your next vacation or call 1-800-358-2883. VacationWiser.com, A New to Travel!

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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

The Lindley September 2020 Placement

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