September 2023 NIH R&W Newsletter

“Fitness for You” September 2023

Virtual Fitness Descriptions:

All levels are welcome!

9/1 - Sunrise Yoga with Shannon: Open Yoga Month with sunrise salutations and asanas (poses)! Prepare to flow through a practice designed to calm the mind and body. This hybrid Hatha-Vinyasa class is for all levels. A Yoga mat will be utilized. Ease into the week with Yoga!

Abs, Glutes + Loop Bands with Ashley: Using loop bands and a mat, participants will execute exercises in intervals of 45 seconds of work followed by 15-second recovery intervals. The abs and glutes support the spine and are important to posture and daily movement.

9/5 - Mat Pilates with Charissa: Get long and lean with Pilates! Using light weights and a mat, participants can expect to flow through various exercises proven to lengthen and strengthen the body simultaneously! This low-impact, highintensity class challenges young and old alike!

9/6 - Compound Strength with Ashley: Moderate to heavy weights will be utilized to reach exhaustion during this class! Intervals of 45 seconds of work followed by 15-second recovery intervals are sure to increase the heart rate as participants perform various strength exercises! At least 2 muscle groups will be activated simultaneously.

9/7 - Stretch Using the Wall with Charissa: Increase traction in stretches or to simply assist in balancing, using the wall as an aid is a great way to shake up mundane stretching routines! Whether standing, prone or supine, there are many stretches awaiting us at the wall! Participants will need a mat to join. A blanket is suggested for anyone needing padding for the knees.

9/8 - Yoga Strength with Shannon: Build strength, flexibility and increase balance with Yoga Strength! Using light to heavy weights and a mat, participants will move through this nontraditional, Hatha-influenced practice, guided by pranayama (breath control) and asanas (Yoga poses).

Cardio + Abs with Ashley: Jumping jacks, mountain climbers, and planks, oh my! Get fit with high-intensity cardiovascular and abdominal exercises! For 30-second intervals of work followed by 10-second recovery intervals, attendees will increase the heart rate in short bursts with short rest breaks for health of the heart and circulatory system. Grab a mat to participate and prepare to finish the week off strong!

9/11 - Yoga + Core with Shannon: Combine yoga stretches and trunk strengthening exercises! Because limbs radiate from the core, core stability is needed to assist in mobility, balance and postural health. During this practice, participants will jockey between Yoga poses and lifting to fire up the center! Yoga mat suggested.

Yoga 101 for Body Positivity and Inclusivity with Jessica (In-Person Only – Bldg. 1 Lawn): Yoga 101 for Body Positivity and Inclusivity is the Yoga class for all! For 45 mins, participants will engage in asanas (poses) that aid in rejuvenating tired and shortened muscles and help to increase the range of motion of restricted joints. Plan to perform most poses grounded. Please bring your own Yoga mat - though a limited number of mats will be provided for max participation.

9/12 - Boxing Basics with Charissa: Roll like a butterfly, sting like a bee! Learn to fight like a fighter while getting heart healthy! Hits like the proper execution of a jab, hook, and uppercut will be explored. Participants can expect to move around upon learning the basics of boxing. This is a cardiovascular workout not to miss!

Bodyweight Strength Yoga with Shannon (In-Person Only)

Building 53: A fusion approach to body weight training and Yoga, participants will execute Yogic-based strength exercises followed by stretching. This is a non-conventional Yoga practice. A Yoga mat is suggested.

9/13 - Upper Body Strength with Ashley: Avoid burnout by training half of the body one day and the other half of the body on another day! In repetitions of 12, prepare to execute 2 sets of each exercise using moderate to heavy weights. Throughout the class, participants will perform strengthening exercises standing upright. Get upper body strong!

Yoga for a Healthy Back with Arezu: Whether you find yourself working from home, or naturally seem to hunch over - poor posture creates a burden on the spine, which inevitably becomes a burden in completing daily activities. The spine is like an antenna, the taller and stronger the spine, the better the body can perform. Emotionally and physically stress and tension can be carried in the back. This class will focus on specific techniques for a healthy back.

9/14 - Express Stretch with Charissa: In the middle of the day, give the body the rejuvenation and relief it desires with stretching! Every major and minor muscle group will be explored. Using a fitness mat, participants can expect to safely move through various stretches for health of the muscles and joints. Flex, it’s time to get stretched!

Stretch & Meditate with Charissa (In-Person Only)

RKL II Rm. 220-B: Beginning with stretching, participants will flow through movements designed to open the body and lengthen the muscles for easier execution of daily activities. The class will close with meditation and breathing exercises for health of the mind, body, and spirit. A mat will be utilized.

9/15 - Yoga for Athletes with Shannon: Increase strength, flexibility and balance with this non-conventional Yoga class! Using light to heavy free weights and a mat, participants will in engage in performing various asanas (poses). Go into the weekend feeling calm and strong!

Lower Body Strength with Ashley: Finish the week with lower body conditioning! Using moderate to heavy weights, participants will perform 12 repetitions of each exercise in sets of 2. Throughout the duration of this class, attendees will remain upright. From the hips to the toes, no muscle group will be neglected! Close the week with strength!

9/18 - Slow Flow Yoga with Shannon: Take it easy with a measured approach to Vinyasa! Using a mat and a block, participants will move through asanas (poses) guided by controlled breathing (pranayama) and spatial awareness. Benefits of this practice include increased flexibility, rejuvenation of muscles and joints and improved range of motion in daily activities

Fitness Class Descriptions Cont.

Yoga for Lower Back Pain 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.

9/19 - Barre Break! with Charissa: Who needs Happy Hour when there’s Barre? In bursts or shots of 8 repetitions, participants will execute Barre combinations that will surely spike a high…heart rate! Get to breathless or near breathless during this Barre break! Aerobic and anaerobic thresholds will be explored. Light hand weights and a mat will be utilized.

Yoga Strength with Shannon (In-Person Only) Bldg. 53: Increase strength, flexibility, and balance with this strengthinfused Yoga class! Using light to heavy weights and a mat, participants will move thru a Hatha-influenced practice guided by pranayama (breath control) and asanas (Yoga poses).

Family Yoga with Amy: Every member of the family can benefit from Yoga! Practicing Yoga with family increases familial bonding and allows the opportunity to perform partner poses! Prepare to get silly and maybe approach a familiar asana (pose) a little differently! Whether a family of 1 or 5, all can join and participate in Family Yoga! Yoga mat suggested.

9/20 - Abs Only with Ashley: In intervals of 45 seconds of work followed by 15-second recovery intervals, attendees will execute various abdominal exercises. The pyramidalis, rectus abdominis, transverse abdominis, and internal and external obliques will be challenged. This high-intensity interval approach to abdominal training is designed to get participants abdominally strong! A mat is suggested.

9/21 - Towel Stretch with Charissa: Take mundane stretch sessions to new heights with a towel! Whether to increase the traction in a stretch or to assist in greater range of motion, a towel can be a great tool to use when stretching! Prepare to move through various stretches designed to rejuvenate and relieve shortened muscles and tight joints. A towel that spans the length of the arm is suggested to participate.

Treadmill Tabata with Charissa (In-Person Only) RKL II Rm. 220-B: Looking to lose that last 10-15 pounds? Tabata training on the treadmill can get you there! Whether walking hills, jogging, or running, participants will engage in 20second intervals of hard work followed by 10-second recovery intervals. Get fit with Tabata!

9/22 - Bendy Body Yoga with Shannon: It’s a fusion of functional movement, stretching and strength! This lowimpact practice involves light weights, body weight and a mat! Yogis can expect to engage in exercises designed to increase flexibility and range of motion for better health and quality of life. Go into the weekend energized and relaxed!

Total Body Tabata with Ashley: Tighten and tone the entire body with strength based Tabata! Using moderate to heavy weights, intervals of 20 seconds of hard work followed by 10second recovery intervals will be explored! Take the challenge by utilizing heavier weights than usual. All exercises will be performed standing during this class. Burn fat at rest with high-intensity strength training!

9/25 - Gentle Yoga for Healing with Shannon: Connect the mind, body and spirit with Gentle Yoga for Healing! This Yoga Month practice will focus on alignment, breath, and opening postures designed to heal and restore the body. A Hatha-influenced class, participants are encouraged to find awareness while moving through each asana (pose). Go into the week calm and refreshed!

9/26 - Kick Craze with Charissa: Kickstart the Fall with kickboxing repetitions! Kick enthusiasts will execute 16 kicks with a short break before executing another 16 kicks with the same lead leg! Participants will learn how to properly execute a roundhouse kick, front kick, and back kick at the beginning of the class. The remainder of class will involve kicks and kick combinations on repeat! Get kick crazy! No Kickbox experience necessary.

Afternoon Yoga with Shannon (In-Person Only) Bldg. 53: Celebrate Yoga Month with sun salutations and asanas (poses)! Prepare to flow through a practice designed to calm the mind and relieve tired joints for the work week. This hybrid Hatha-Vinyasa class will surely induce a mind-body connection! A Yoga mat is suggested.

9/27 - Upright Cardio with Ashley: Cardiovascular health is important to life quality and longevity! For a duration of 30seconds, attendees will engage in exercise intervals designed to increase the heart rate, followed by 10-second intervals of recovery. Participants will remain upright for the entire class. Get cardio fit! All levels are welcome.

9/28 - Balance Stretch with Charissa: In movement, balance is the ability to find equilibrium or evenly distribute one’s weight to stand or move without falling or to recover from tripping. Death from falls is the 2nd leading cause of unintentional death in the world. This class will focus on stretching while balancing to increase overall health. Stretches will be held for at least 20 seconds. A mat will be utilized.

Cycling Revolution with Charissa (In-Person Only) RKL II Rm. 220-B: Make revolutionary changes to the body while engaging in cycling revolutions! Cyclists will flow through a seamless all-terrain ride that will surely cause riders to approach or reach anaerobic threshold! Don’t miss this highintensity, low-impact cycling experience!

9/29 - Restorative Yoga with Shannon: Participate in this Yoga practice designed for desk dwellers, athletes, and hard workers! Moving through 5 Yoga poses of different variations, participants will connect to the breath and body for muscle and joint relief. The instructor’s desire is for all in attendance to leave the practice feeling calm and rejuvenated. A Yoga mat is suggested.

Standing Abs with Ashley: Who needs the floor when abdominal training can be done while standing?! Using 1 moderate to heavy weight, participants will execute abdominal exercises in intervals of 45 seconds of work followed by 15second intervals of recovery. Get abdominally strong!

Bldg. 1

It’s time for the 38th NIH Institute Challenge Relay. Can your team defeat the two-time defending champs “The PCR: Postbac Chain Relay”? The race will be held on Thursday, September 14th in front of Bldg. 1, The registration table will open by 11am and Heat 1 will start at 11:45am.

The rules are the same…the Relay consists of teams of five runners each whom run a loop around Bldg. 1. All Institutes, Centers, Divisions, and Contractors are invited to enter as many teams as they wish. Teams can consist of any gender representation

It’s time to start gathering your team together so you can pick your team name and of course, start training. Put on your thinking caps and think creatively about your team name. Examples from last year include: Run From Obesity; KillaHertz; DIScard, DISmember, and DIStroy the competition; Heart, Lung, Blood, Sweat and Tears; The LymphNerds; The OrthoPEDS; The Power BRAINgers; 2 Fast 2 Cure-ious; I cannot tell A-fib and fittingly our last place team “Worst Pace Scenario”.

Take the next few weeks to gather for jogs around Bldg. 1 or join the fitness centers at Bldg. 31 or Rockledge for a run on the treadmill or elliptical machine or Bldg. 53 to focus on weight training.

The relay is a great reason to set a new fitness goal while preparing for a fun event. However, the most important part of the race is to have fun and enjoy the company of your fellow NIHers. Remember, contractor teams are welcome as well as more than one team per Institute. Get your sneakers ready for some action. It’s going to be fun!

We ask that each group leader also provide the name and contact info for one volunteer. To volunteer or for more info contact David Browne. Registration after September 1st – $30

Heat 2 All runners and volunteers will receive a free Relay t-shirt and ice cream while supplies last.

Make sure to visit our exhibitor tables before or after the race to learn about special offers available to you and upcoming events. Exhibitors will include Contemporaries, who will be handing out shirts to runners and volunteers as well as sponsoring a free scoop of ice cream from Ben & Jerry’s, the NIH Federal Credit Union, Gutter Helmet, Kitchen Saver, Southern Management, Ameritech, Sunrise Senior Living, Kaiser Permanente, NIH Community Orchestra, DOHS, NIH Blood Bank and the NIH Research Festival

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 301-4964321 to donate platelets or double red cells in Rockville.

Bldg. 31 Fitness Center Has Re-Opened

R&W NIH Fitness Program is pleased to announce that Bldg. 31 Fitness Center has reopened

Reopening Membership Specials: Join thru September 30th , waive $40 Start-up (all membership options) +1 month (6 month and Annual memberships only)

Since the Bldg. 31 Fitness Center has been shut down for such a long period of time, we are requiring all previous members whose memberships were suspended because of the pandemic to fill out a new application and contract in order to have current information on file. Contact Sherrell Freeman and she will assist you with reactivating any memberships and reestablishing access suspended in Bldg. 31 Fitness Center. Please note you will need to reapply for a new membership. If you are a current member utilizing Bldg. 53 or Rockledge Fitness Center and would like access to Bldg. 31 Fitness Center contact Sherrell Freeman for access.

For anyone interested in becoming a new member of the Bldg. 31 Fitness Center, please visit the R&W website for information on membership fee options, application, and link to make payment. Once payment is received and the completed forms are provided and access to the facility is granted, you will receive an email confirming your membership is complete and you have access to the facility Membership is required to access all R&W Fitness Facilities 24/7 with a NIH badge.

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.

Vanpooling Is Economical and Environmentally Friendly

Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased thru Enterprise Vanpool The vanpool leaves Hagerstown Park and Ride at 5:30am for a 7am to 4pm work shift on Bethesda Campus. The van leaves NIH at 4:15pm Monday – Friday. 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 304582-3113

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.

NIH R&W Food Truck Program

Join us select days from 11am

2pm for Food Trucks in Lot 10H, near the South entrance to Bldg. 10. Trucks will run thru November 9th. Online pre-ordering is encouraged when applicable. Menus available on the R&W website. Look for the following trucks 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.

Auntie Anne’s Pretzels: Fresh, hot, golden-brown pretzels, pretzel dogs and lemonades.

Catalyst Hot Dog: Bringing the Jersey Dog to NIH. Enjoy allbeef 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

Hardy’s BBQ: Puts in the time and care to ensure that you get world class BBQ. Come hungry. You'll need plenty of room to taste all of our overflowing list of options.

Himalayan Soul Foods: Serving Himalayan food ‘momos’ (dumplings), Tibetan bread and lentil burgers.

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.

Koshary Corner: Vegan and gluten-free Egyptian street food

Everything Legendary: Making the world a healthier place by producing delicious plant-based products

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

Pacha Mama Juice: Fresh made-to-order fruit & veggie juices

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 Plating Grace & Grub: Serving amazing international comfort food with a meaningful mission and message

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

Trippy Tacos: Specializes in fresh corn tortillas. Tacos, burritos, quesadillas, tortas, nachos

us Tuesdays from 10am – 2pm on the South Lawn of Bldg. 10. The market will take place weather permitting. Current safety and health guidelines are to be observed. The market will have the following participating vendors confirmed:

Nothing Bundt Cake (Bethesda): Choose from a variety of delicious Bundt flavors made from the finest ingredients and crowned with our signature cream cheese frosting.

Capitol Bee Care: Founded on the idea that preserving the honeybee and other pollinators is key human survival on the planet. Everything we do is research based. Capitol Bee CARE is dedicated to identifying, isolating, and propagating characteristics that make our honey bees especially well suited to thrive, overwinter and produce in a climate impacted by global warming and in the face of the pests and diseases that contribute to colony collapse disorder.

Stone Hearth Bakery: Choose from a variety of fresh baked breads, scones and more.

Twin Springs Fruit Farm - Twin Springs Fruit Farm produces a variety of tree fruits, berries, field crops, and greenhouse crops on 95 acres. Twin Springs makes an effort to employ sustainable and environmentally conscious practices, including 1pm and the use of organic fertilizers. Twin Springs Fruit Farm offers “Grab & Go” boxes. Purchase online days before the market and pick-up on Tuesday. *Ordering will be available for NIH from Wednesday at 5:30pm through Saturday at 1pm

Extraordinary Apartment Homes That Inspire and Invigorate at Every Step

Discover The Barrett, the long-anticipated luxury apartment residences just moments from downtown Bethesda. Now leasing studio to three-bedroom apartment homes with furnished and short-term leasing options. Beautifully unexpected, boldly detailed, The Barrett at Chevy Chase Lake brings a sense of exquisite departure to every moment. Here, design, amenity, and community collide, transforming the classic charm of Chevy Chase into glamorous expression of connection, style, and exceptional escape. With stunning details and the ability to choose between two unit-finish palettes, here, your style becomes a lifestyle.

The R&W Community Market returns on April 11th! Join

Avoiding the Most Common TSP Mistakes

Turning Point Financial will be offering a free, educational, virtual, master class webinar from 12pm – 1pm on Wednesday, September 20th. You will learn about the following:

1. The importance of diversification and what it means.

2. Coordinating your TSP strategy with your IRAs and other investment accounts.

3. Understanding withdrawal options upon retirement, including the advantages of a rollover.

4. Our thoughts on the Mutual Fund Window, and all the new investment options added last year.

5. How to align your goals and values with your investments.

NIH Research Festival Returns

September 18th – 22nd

The NIH Research Festival returns to Bldg. 10 from Monday, September 18th – Friday, September 22nd. On Monday the NIH Resources Information Fair will take place in the South Lobby from 10am – 4pm and the 7th Annual Animal Care and Use (ACRE) Tribute ceremony will take place on the South Lawn from 2:30pm – 3:30pm. On Tuesday the Green Labs Fair will take place in the South Lobby 10am – 4pm. On Wednesday and Thursday up to 80 different scientific vendors will be on the FAES Terrace and in the South Lobby from 10am – 2pm and a variety will also host informational workshops. Food trucks will also be in Lot 10H selling lunches every day and the NIH Community will take place on the South Lawn on Tuesday. For a complete list of events including other workshops, lectures and poster sessions, visit the Research Festival website

R&W Corporate Sponsor Fair

October 5th – Bldg.

10 South Lawn

The final NIH R&W corporate sponsor fair of 2023 will take Thursday, October 5th from 10am – 2pm on the South Lawn of Bldg. 10. Learn about a variety of local business and discounts some have to offer. Participants at this fair includes KitchenSaver, The Adventure Park at Sandy Spring, Southern Management, RK Tongue Insurance, The Barrett, Ameritech Construction - Super Windows, Gutter Helmet, NIH Federal Credit Union, Turning Point Financial, Fed Advantage and Verizon. Make sure to visit the vendors to be entered for door prizes. In the event of rain, the show will take place the following week.

2023 R&W Financial Webinar Schedule

• November 2nd – Market Commentary by RetFed/Capital

Financial Planners

• December 6th - Being Proactive in Your Tax-Planning... Never Reactive by RetFed/Capital Financial Planners

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

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

Food Trucks

Mon - Fri Bldg. 10 Lot 10H 11am – 2pm

See pages 6 & 7.

KSAC Swim Pass See page 8 for details.

Estate Planning Webinar Oct. 11th @ 12pm See page 9.

R&W Local Sponsor Fair October 5th 11am – 2pm

Bldg. 10 S. Lawn

Sunrise Strong –6am Abs, Glutes + Loop Bands –12pm

Yoga + Core – 6am

Yoga 101 for Inclusivity and Body Positivity –12:45pm

Slow Yoga Flow –6am

Community Market Tuesdays Bldg. 10 S. Lawn 10am – 2pm

Mat Pilates12:15pm Compound Strength – 12pm

Boxing Basics –12:15pm

Bodyweight Strength Yoga –1pm (Bldg. 53)

Barre Break!12:15pm

Upper Body Strength - 12pm

Yoga for a Healthy Back – 6pm

Stretching Using the Wall12:15pm

Institute Relay –11am (Bldg. 1)

Express Stretch –12:15pm

Stretch + Meditate 1pm (Rockledge)

Yoga Strength –6am

Cardio + Abs –12pm

Yoga for Athletes – 6am

Lower Body Strength – 12pm

Discount Purchasing Program with Purchasing Power

See page 9.

Yoga for Lower Back Pain – 9am

Research Fest – All Week in Bldg. 10

Gentle Yoga for Healing – 6am

Yoga Strength –1pm (Bldg. 53)

Family Yoga –6pm

Tabata Kick Crazy – 12:15pm

Kick Craze –12:15pm

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

Afternoon Yoga –1pm (Bldg. 53)

Sculpt Repetitions - 12:15pm

R&W Webinar: Avoiding TSP Mistakes - 12pm Abs Only – 12pm

Towel Stretch –12:15pm

Bendy Body Yoga – 6am

Cardio Conditioning –12pm

Treadmill Tabata – 1pm (Rockledge)

Total Body Tabata – 12pm

Balance Stretch –12:15pm

Restorative Yoga –6am

HIIT 360 – 12pm

Upright Cardio –12pm

Cycling Revolution – 1pm (Rockledge)

Standing Abs –12pm