September 2021 R&W Newsletter

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Date

Day

Time

Program

Trainer

9/1

Wednesday

12pm – 12:30pm

Power of 12: Upper Body

Ashley

9/2

Thursday

12pm – 12:30pm

Yoga Restore

Shannon

9/3

Friday

6am – 6:30am

Functional Fitness: Spinal Stability

Shannon

9/3

Friday

12pm – 12:30pm

Lower Body

Ashley

9/7

Tuesday

12:15pm – 12:45pm

Yogalates

Charissa

9/8

Wednesday

12pm – 12:30pm

Cardio + Abs Mobility Challenge

Ashley

9/9

Thursday

12:15pm – 12:45pm

Yoga Asana Vinyasa Repetitions

Charissa

9/10

Friday

6am – 6:30am

Yoga Strong

Shannon

9/10

Friday

12pm – 12:30pm

Total Body 360

Ashley

9/13

Monday

6am – 6:30am

Bodyweight Tabata

Shannon

9/14

Tuesday

12:15pm – 12:45pm

Vinyasa Yoga

Charissa

9/15

Wednesday

12pm – 12:30pm

Balance Sculpt

Ashley

9/16

Thursday

12:15pm – 12:45pm

Kickboxing

Charissa

9/16

Thursday

3:30pm – 4pm

Family Yoga Adventure

YoYo

9/17

Friday

6am – 6:30am

Yoga for Athletes

Shannon

9/17

Friday

11am – 11:45am

Sandy

9/17

Friday

12pm – 12:30pm

Beginner Yoga Join ZoomGov Meeting: Passcode: 457036 Go, Go Gliding!

Ashley

9/20

Monday

6am – 6:30am

Core on the Floor

Shannon

9/21

Tuesday

10:15am – 10:45am

Jungle Yoga

Charissa

9/21

Tuesday

12:15pm - 12:45pm

Footwork Dance Fitness

Charissa

9/22

Wednesday

12pm – 12:30pm

Cardio Strength Unplugged: Tabata Edition

Ashley

9/23

Thursday

12:15pm – 12:45pm

Yoga, Blocks + Bands

Charissa

9/24

Friday

6am – 6:30am

Bendy Body

Shannon

9/24

Friday

11am – 11:45am

Sandy

9/24

Friday

12pm – 12:30pm

Yoga for a Resilient Lower Back Join ZoomGov Meeting: Passcode: 470030 Abs + Glutes + Bands

Ashley

9/27

Monday

6am – 6:30am

Slow Flow Yoga

Shannon

9/28

Tuesday

12:15pm – 12:45pm

Warrior Yoga

Charissa

9/29

Wednesday

12pm – 12:30pm

CORE

Ashley

9/30

Thursday

12:15pm – 12:45pm

Recovery Yoga

Charissa

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

Power of 12: Upper Body with Ashley: Participants will engage in 12 exercises targeting the major and minor muscle groups for 12 repetitions while using medium and heavy dumbbells and a mat. Power lifting for fat burn involves utilizing heavy weights in quick repetitions for a short duration of time. Commit to this strength training workout!

Yoga Restore with Shannon: Feeling sluggish? Tight? Look no further! This Yoga class is designed to restore the muscles and help alleviate stiff joints. Grab a Yoga mat, a blanket and some blocks (if available) and join this “pranayamatic” (breath control) practice! No Yoga experience needed.

Functional Fitness: Spinal Stability with Shannon: The spine is integral to movement and plays a significant role in mobility and stability. A total body workout, participants can expect to engage in exercises designed to increase spinal stability and protect the back. By learning proper alignment of the spine and the spine’s role in various daily movements, participants gain a skill that can prevent injury and increase quality of life. Light to medium weights & a mat will be used Power of 12: Lower Body with Ashley: All-standing, this workout involves the use of medium to heavy weights to complete 12 exercises for 12 repetitions. Prepare to experience an increase in heart rate while maintaining little to no impact on the joints in this strength training and mobility class.

Yogalates with Charissa: It’s a fusion Yoga and Pilates class!

If you’re looking for intensity + a low-impact strength training workout, look no further! Yoga is beneficial in increasing flexibility, awareness and breath control while Pilates is designed to lengthen and strengthen the body simultaneously, with key elements including precision/discipline, control, concentration, and centering. No weight needed other than your own bodyweight! A mat is suggested.

Cardio + Abs Mobility Challenge with Ashley: All-standing, participants will execute exercises in intervals of 30 seconds of work followed by 10 second recovery periods. Mat optional.

Yoga Asana Vinyasa Repetitions with Charissa: It’s National Yoga Month! For this class, participants can expect to move thru vinyasa sequences designed to build up a sweat!

Detox and align during this total body practice! A mat and Yoga blocks will be utilized.

Yoga Strong with Shannon: Build strength, flexibility and increase balance with this non-traditional Yoga class! Using light to heavy weights and a mat, participants will move thru a Hatha-influenced practice guided by pranayama and asanas.

Beginner Yoga with Sandy: This class is geared towards individuals who are new to yoga or simply exploring the practice. You will learn the fundamentals of yoga, including basic yoga poses that will help build strength and flexibility, and basic breathing, meditation and relaxation. Age, weight and fitness is not a factor, as this basic class is accessible to everyone.

Total Body 360 with Ashley: For intervals of 45 seconds of work followed by 15-second recovery periods, participants will engage in cardiovascular, strength and core exercises for a total body HIIT workout! Using medium to heavy weights and a mat, this class is certain to cause a sweat! Don’t miss this actionpacked fitness experience before the weekend! Some fitness experience is suggested.

Bodyweight Tabata with Shannon: Who says you need free weights when you’ve got your bodyweight?! Take your workout anywhere with this approach to high-intensity interval training! Utilizing a mat and your own bodyweight, participants can expect to execute exercises in 20-second bouts of hard work followed by 10-second recovery periods. Some fitness experience suggested.

Vinyasa Flow with Charissa: A practice guided by breath control and fluid movements, Vinyasa can help increase physical fitness and build muscle strength. This is a low-impact, moderate intensity Yoga class. Participants will need a mat (blocks optional).

Balance Sculpt with Ashley: According to the NIH, maintaining balance is integral to injury prevention. Put your balance skills to the test with this strength training approach to mobility! Executing exercises in intervals of 45 seconds of work followed by 15-second bouts of recovery, participants can expect a total body workout! Moderate to heavy dumbbells suggested. A mat will also be utilized.

Kickboxing with Charissa: Engage in authentic kickboxing, to include hits, kicks and ducks! A high-intensity, low-impact class, this total body workout packs a mean punch! Prepare to sweat and be challenged! No equipment needed.

Family Yoga Story Adventure with YoYo: Become a warrior superhero during this half-hour Family Yoga escapade! Expect the unexpected…stay aware…and learn to control your breath.

Don’t miss this opportunity to enjoy Yoga with your family! A mat is suggested. All ages are welcome!

Yoga for Athletes with Shannon: Increase strength, flexibility and balance with this non-traditional approach to Yoga!

Participants will utilize light to heavy free weights and a mat while executing various poses. Go into the weekend feeling calm and strong with this awareness-inducing experience!

Go, Go Gliding! with Ashley: Have fun while gliding away during this workout! Using paper plates or gliders and a mat, participants will engage in 30-second bouts of work followed by 10-second cycles of recovery. Don’t miss this opportunity to shake up your fitness routine!

Core on the Floor with Shannon: The “core” is essentially the trunk. The limbs radiate from the core and assist in mobility and stability for optimal health. During this workout, participants will utilize a mat and light to heavy weights to fire up the center!

Energize your week with this moderate intensity class!

Jungle Yoga with Charissa: Take your Yoga practice to new heights with Jungle Yoga! Imagine being in a jungle and experiencing a metamorphosis…you become what you see…

Using a Yoga mat and some imagination, see what’s possible!

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Virtual Fitness Descriptions Continued: Footwork Dance Fitness with Charissa: So, you think you can dance? Spice up your week and increase happy endorphins with this high-low dance class! A fusion of free-style, jazz, and line dance footwork, participants will receive an action-packed workout that all levels can do! Don’t miss this opportunity to showcase your dance experience!

Cardio Strength Unplugged: Tabata Edition with Ashley: Back at it with high intensity interval training! Using heavy dumbbells and a mat, participants can expect to execute exercises involving 20-second bouts of hard work followed by 10 second cycles of recovery. Cardio and strength-based exercises will be explored. Commit to this total body workout!

Yoga, Blocks + Bands with Charissa: Add excitement to your Yoga practice by incorporating resistance bands! Using various types of fitness bands as well as Yoga blocks, participants can expect to move through authentic Yoga poses using props to increase intensity and strength! A mat will also be utilized.

Bendy Body with Shannon: It’s all about functional movement, stretching and strength during this low-impact fitness experience! Using light weights, participants will engage in exercises designed to increase flexibility and range of motion for better health and quality of life. This class is designed to energize your day and weekend! Grab a mat!

Yoga for a Resilient Lower Back with Sandy: Yoga can be a complimentary approach to alleviate and prevent chronic low back pain. The goal of this class is to realign, create space, reeducate, and stabilize the lower back. Students will learn poses to strengthen key muscles to support the lower back and stretches to release tension and promote flexibility.

Abs + Glutes + Bands with Ashley: Bring loop bands and a mat to this low-impact sculpting experience! In intervals of 45 seconds of work followed by 15 seconds of rest, various exercises which challenge the hip flexors will be explored. Start the weekend right with this approach to lower body fitness!

Slow Flow Yoga with Shannon: Energize your week with this measured approach to Vinyasa! Using a mat and a block, participants will move thru various asanas (poses) guided by controlled breathing (pranayama) and spatial awareness. Some of the benefits of this class include increased flexibility, balance and calm.

Warrior Yoga with Charissa: Challenge your inner warrior with this guided Power Yoga class! Participants are guaranteed to sweat - eliminate toxins during this practice! Poses designed to increase strength, flexibility and mobility will be explored.

CORE with Ashley: Think 45-second bouts of work followed by 15 second cycles of recovery! Using no equipment, participants will focus on strengthening the trunk, which is integral to movement. All exercises will be performed standing, which increases mobility. Don’t miss this low-impact workout designed for all levels!

Recovery Yoga with Charissa: Ease into Yoga poses designed for desk dwellers, athletes and hard workers! Moving through 5 Yoga poses performed in different variations, participants are sure to leave feeling calm and rejuvenated. A mat is suggested for this practice

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

Astro Doughnuts: Satisfying your inner cravings for two allAmerican favorites: fried chicken and doughnuts.

Carnivore BBQ: Serving the best BBQ in the nation’s capital.

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!

DC Steakholders: Choose from steak, chicken or veggie subs or salads, chicken tenders and fries.

DC Puddin’: Serving the DMV with southern classics like Gumbo, Shrimp 'n Grits, Etouffee, Red Beans 'n Rice, Po'boys and our famous Brown Butter Bourbon Bread Puddin'.

J&B Chicken: Serving fried chicken, fried fish, hamburgers, sausages and more.

The R&W Community Market will return in Spring 2022. We thank everyone who supported the market this year and we look forward to bringing you an even better market next year. In the meantime you can still support the vendors online until they return.

All Things Olive: Real, fresh extra virgin olive oil. Shop from a variety of extra virgin olive oils, barrel-aged wine vinegars from Napa Valley and 18-year old balsamic vinegars from Italy.

Apple Valley: Apple butter, sauces, jams and seasonal produce.

Visit Apple Valley at the Olney Farmers Market this Winter.

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.

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

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.

PhoWheels: Offers a modern interpretation of traditional Vietnamese cuisine, where comforting favorite dishes blend seamlessly with bold new flavors that will entice your palate.

The Chocolatiers Palette: Delicious gourmet fudge and Belgian chocolate. Fudge is preservative, gluten, corn syrup and artificial flavor free.

Cupcakes Lounge: Delicious pound cakes, granola and other baked goods. Products contain as much local eggs and fruits as possible. Gluten-free available. Find Cupcakes Lounge at Chartreuse Vintage Market September 17th – 19th (10am – 4pm) and November 4th – 7th (10am – 4pm).

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.

Shafa Blends: A woman-owned, family-run tea and spice company offering hand-crafted specialty tea, spice, herbal, and salt blends in small batches. Blends created to make you better.

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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.

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.

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.

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R&W Club Frederick Bus Trip to NYC Radio City Christmas Spectacular R&W Club Frederick is working with Diana’s Destinations to offer 3 bus trips in 2021 to New York City for the Radio City Christmas Spectacular. Plan to reserve your seat soon as trips and shows are sure to sell out early! Be sure to mention your R&W Club Frederick membership at the time of registration to receive $5 off the listed price. Not a member? Click here to make a membership payment by credit card! Memberships are only $9 per calendar year!

Trip Dates • Friday, December 3rd • Thursday, December 9th • Tuesday, December 14th There will be three bus stop locations - the first pick up at Mt. View at 7am, then Cromwell Bridge at 7:30am and finally the stop at Joppatowne off Route 95 at 8am.

Arrival New York City is expected around 11:30am allowing for some free time on your own before the show at 2pm (doors open at 1pm). Show is 90 minutes. Friday show is 1pm so plan to pack a lunch. Seats are 1st mezzanine for all dates. Be sure to be on time to meet bus for our return trip home - at 7pm sharp. Arrival time back to Mt. View will be around 11pm.

Prices are as follows: Friday, December 3rd - $80 bus only, $200 with the show (premium date) Thursday, December 9th and Tuesday, December 14th - $80 for bus only, $165 with the show.

Contact Diana’s Destinations directly to reserve your seat! Call: (410) 795-5414 or email. Remember, mention your R&W Club Frederick membership at the time of your reservation to receive the $5 discount.

Deposit due is $40 without show, or $75 with the show. Balance is due by 10/1/21.

Check payments are preferred, however, Diana’s Destinations can run a credit card if you call to pay by phone. Credit card payment are not refundable.

Cancellation Policy: If you pay by check and need to cancel, you will receive a refund (less a $10 pp service fee) if your seat is resold. Tickets are nonrefundable once purchased, unless the show is cancelled. All shows were cancelled last year so this year will be very popular!

Questions?? Club Frederick contact: Susie Culler and Diana’s Destinations’ contact: Leigh Johnston .

Are You Looking to Save Some Money?

GEICO (Government Employees Insurance Company) was founded in 1936 and is the second-largest private passenger auto insurer in the United States according to the 2016 A.M. Best market share report, published May 2017. It provides auto insurance coverage for over 15 million policy holders. NIH R&W Members could save even more on auto insurance with a special discount from GEICO. Go to the special GEICO R&W discount page to see how much more you could save today!

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2021 NIH Combined Federal Campaign Has Begun The CFC, led by the Fogarty International Center (FIC) officially, started September 1st and ends on January 15, 2022. This year the CFC celebrates 60 years of giving with a new theme, “You Can Be the Face of Change.” You are invited to join the CFC by supporting your favorite cause. Whether your cause is veterans, helping animals, empowering young students, promoting arts and culture or something else – the CFC gives you a chance to support the causes and organizations you care about. Make a monetary donation or pledge volunteer hours (at participating charities) and impact other’s lives. You can also donate via payroll deduction (federal employees only), one-time or recurring credit/debit or echeck donation. Please make your pledge by visiting the NIH CFC website and clicking the “DONATE” button before January 15th. *Save the date for the 2021 NIH CFC Virtual Kickoff on September 23rd from 11am - 11:30am via NIH Videocast.

Thank you for being the face of change! For more info, contact the CFC team.

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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 $38.

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Sunday

Monday

Tuesday

R&W Online Shopping!

Wednesday

Thursday

CFC begins today!

New merchandise is on the way.

Sneak peek on page 11.

Power of 12: Upper Body – 12pm

Friday

Functional Fitness: Spinal Stability – 6am Yoga Restore – 12pm

Lower Body – 12pm

Saturday

Looking for NIH Swag?

Check out page 10 for the R&W Shopping Catalog for merchandise.

Yoga Strong – 6am

Yogalates – 12:15pm

Support Local Restaurants!

Balance Sculpt – 12pm

Kickboxing – Cardio Funk – 12:15pm 12pm Family Yoga Adventure – 3:30pm

Bodyweight Tabata – 6am

Click on the ad on page 7 to view local restaurants.

Vinyasa Yoga – 12:15pm

Core on the Floor – 6am

HIIT 360 – 12pm

Slow Flow Yoga – 6am

Total Body 360 – 12pm

Yoga for Athletes – 6am

Go, Go Gliding – 12pm

Cardio Strength Unplugged: Tabata Edition – 12pm

Yoga for a Resilient Lower Back – 11am

Yoga, Blocks + Bands – 12:15pm

CORE – 12:15pm

Abs + Glutes + Bands – 12pm

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

Total Body Interval – 12pm Warrior Yoga – 12:15pm

Beginner Yoga – 11am

Discount Purchasing Program with Purchasing Power See page 8.

Bendy Body – 6am

Jungle Yoga – 10:15am

Footwork Dance Fitness – 12:15pm

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

Cardio + Abs Mobility Challenge – 12pm

Yoga Asana Vinyasa Repetitions – 12:15pm

Recovery Yoga – 12:15pm

Discount Insurance thru R&W. See page 9.

Virtual Personal Training offered

by NIH R&W Fitness & Wellbeing Program!

See page 5.