September 2024 NIH R&W Newsletter by NIH R&W

9/3

9/4

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12pm – 12:30pm

9/4 Wednesday 11:30am – 12pm Align Your Spine and Tune Your Nervous System with Desk Yoga Participation Link

9/10

9/24

9/26

9/27

9/30

“Fitness for You” September 2024

Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Tuesday, September 3rd

12:15pm Bodyweight Barre with Charissa: Get sculpted the Barre way using bodyweight! In repetitions of 8, participants will flow through Ballet-inspired conditioning to achieve a leaner and longer look. Barre is beneficial in improving posture and strengthening the entire body. Prepare to work to exhaustion! Fitness mat utilized for floor exercises.

1pm Hatha Yoga with Shannon (In-Person Only Bldg. 53): Hatha Yoga is a spiritual practice of Hindu origin in which various postures are performed that involve the mind, body, and spirit. Each pose or asana is performed in homage to a Hindu god. Breath control is used to channel energy forces throughout the body. A mat and block will be provided.

Wednesday, September 4th

11:30am Align Your Spine and Tune Your Nervous System with Desk Yoga with Allison: Tired of feeling slouched over at your desk all day? Take a break from the keyboard and realign your spine with a few key yoga poses and stretches, while fine-tuning your nervous system into a relaxed state. Participation Link

12pm Tabata Cardio with Ashley: Commit to being fit! Tabata is a workout that has been scientifically proven to deliver maximal health benefits in a minimal amount of time. In 20-second bursts of hard work, participants will perform cardiovascular exercises, with a 10-second recovery period after each high-intensity interval. A mat will be utilized.

Thursday, September 5th

12:15pm Stretch and Recover with Charissa: Commit to recovery and stretch the major and minor muscle groups! Holding stretches for at least 15 seconds, participants will practice breath control to increase flexibility and range of motion. Relieve tired, shortened, and achy muscles while invigorating the joints! Go into the weekend feeling refreshed! Mats will be utilized.

Friday, September 6th

6am Sunrise Yoga with Shannon: Unwind from a long week with Yoga in the morning! A Hatha Yoga practice, participants will be guided through various poses or asanas in order to achieve a mind-body connection while increasing flexibility and breath control. It’s an all-levels class; a Yoga mat and block are recommended.

12pm Compound Mobility Strength with Ashley: Be strong and mobile! Remaining erect throughout the class, participants will engage in strength exercises in that challenge at least two muscle groups simultaneously. 45-second intervals of work followed by 15-second recovery intervals will guide the class. Moderate to heavy dumbbells are suggested.

Monday, September 9th

6am HIIT & Stretch with Shannon: Work hard, recover and repeat! In intervals of 30 seconds of hard work, prepare to perform bodyweight exercises that are designed to increase health of the muscles and bones, followed by stretching. Not for the deconditioned, it’s HIIT for the fit! A mat is suggested.

Non-Sleep Deep Rest: Ease the Transition to Fall by Slowing Down with Allison: Embrace the transition to Fall and create stillness in the busy-ness of new September routines with the quiet and sweet practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Participation Link

Tuesday, September 10th

12:15pm Core on the Floor with Charissa: There are so many benefits to a strong center! Using one light to moderate hand weight, participants will perform various exercises to increase the strength of the trunk. Exercises will be executed in repetitions of 8. Grab a dumbbell and a mat and join in!

1pm Afternoon Flow Yoga with Shannon (In-Person Only Bldg. 53): Flow Yoga is a fusion of Hatha and Vinyasa in which poses are performed in a continuous way. This practice focuses on a connection between movement, breath, and the mind. A mat and a block will be used to achieve each posture.

12pm Upper Body Strength + Mobility with Ashley: Get upper body strong! Using moderate to heavy hand weights while remaining upright, participants will engage in exercises designed to strengthen the biceps, triceps, shoulders, back and abdominal muscles. Intervals of 45 seconds of work followed by 15-second recovery intervals will guide the class.

Thursday, September 12th

12:15pm Total Body Wall Stretch with Charissa: It’s the stretch class that belongs on paradise island! Using a mat and a wall, prepare to take stretching to a new dimension! Participants will release the muscles of the major and minor muscle groups and hold each stretch for at least 15 seconds to receive maximal benefits in each position. Stretching is recommended daily…get total body relief!

Friday, September 13th

6am Yoga for Athletes with Shannon: Tight hips? Restricted range of motion? Join this practice in which poses are performed that help to increase flexibility and range of motion for optimal results in sports play or ease of movement in daily activity. Yoga is a spiritual practice that involves executing different postures in connection of the mind, body, and spirit. Yoga mat and block recommended.

12pm Lower Body Strength+ Mobility w/ Ashley: Strength training is the fountain of youth! Using moderate to heavy hand weights, participants will perform exercises in intervals of 45 seconds of work followed by 15-second recovery intervals. It’s a fat-burning workout not to miss!

Monday, September 16th

6am Core on the Floor with Shannon: Take the trunk challenge! Using light weights and a fitness mat, gear up for core strengthening! The limbs radiate from the center, which means it’s a total body workout! This class is repetition-based.

Monday, September 16th

8am Yoga Building Strength & Balance with Leslie: Much to the dismay of newbies, yoga is not just about a good stretch! Come to this class to focus on rebuilding your core strength, balance, lengthening the spine, mindful breath, and total body awareness. Leave the class feeling more grounded and aligned. Participation Link

Visit our website at www.govemployee.com/nih

Fitness Descriptions Cont.

Tuesday, September 17th

12:15pm Abs + Glutes with Charissa: Strengthen and tone the abdominal and gluteal muscles! In repetitions of 8 participants will perform exercises to exhaustion or near exhaustion. It is important to have strong ab muscles as the abdomen support the back and the glutes support the low back. Grab a light to moderate hand weight and a mat to join.

1pm Cycle Connections with Charissa (In-Person Only) RKL II Rm. 220-B: It’s a flow on wheels! For a duration of 30 minutes participants will engage in a mixed-terrain ride that is sure to be revolutionary! Riders will be challenged with resistance and speed intervals. It’s a calorie-crushing experience not to miss! No cycling experience necessary.

Wednesday, September 18th

11:30am Awaken and Energize for the Afternoon with Hatha Yoga for Small Spaces with Allison: Struggling with fatigue or feeling run down? Nothing like a few energizing yoga postures and breathwork to get you re-energized for the day! Join Allison Rose, R&W's Ayurveda Yoga Specialist for desk yoga class. No need to change your clothes or roll out your mat just log onto your computer and get ready to stretch and breathe. Participation Link

12pm Gliders with Ashley: Grab some gliders or paper plates and flow! In intervals of 30 seconds of work followed by 10second recovery intervals, participants will perform strength and cardiovascular exercises that involve the major and minor muscle groups. It’s a HIIT class that is sure to induce a sweat!

Thursday, September 19th

12:15pm Back Relief Stretch with Charissa: Got back pain? Most people will experience back pain at some point in their lives. The stress of back pain can cause sleep interruption, irritability, low productivity, lethargy, and many other unwanted conditions. This class is designed to provide relief! Using a fitness mat, participants will perform and hold various stretches for at least 15 seconds.

Friday, September 20th

6am Bendy Body Yoga with Shannon: Get the joints involved with Bendy Yoga! Prepare to perform hip bends and hinges, backbends and arches, knee and ankle flexion and extension and more! Light weights will be incorporated for added resistance. It’s a fusion of Hatha and Vinyasa for all levels. A Yoga mat and light weights recommended.

12pm Standing Abs: Focus| Obliques with Ashley: Got abdominal strength? The abdomen supports the spine and is important to daily functional movement. Get rid of and/or reduce back pain with ab strengthening! Using 1 moderate to heavy dumbbell, participants will perform exercises upright in intervals of 45 seconds of work followed by 15-second recovery intervals.

Monday, September 23rd

6am Strength & Stability with Shannon: Be strong, be stable! While practicing proper posture participants will perform various exercises that are integral to daily functional activities. Squats, lunges, and curls, oh my! Strength training is recommended at least 3 times a week for bone health. Light to heavy weights and mat used for this repetition-based class.

Tuesday, September 24th

12:15pm Pilates on the Wall with Charissa: Desire to have leaner looking limbs? Search no further! This class will surely leave participants at exhaustion or near exhaustion! Using a wall and a fitness mat, participants will perform exercises that lengthen and strengthen major and minor muscle groups. 4 rounds of 8 repetitions will be performed for each exercise.

1pm Ab Attack with Charissa (In-Person Only) RKL II Rm. 220-B: Take abdominal strengthening to new levels with this hardcore challenge! Using a moderate hand weight participants will perform various exercises for the internal and external obliques, the transverse and rectus abdominis, pyramidalis, psoas muscles and more! Intervals of 30 seconds of hard work followed by 10-second recovery intervals will guide the class.

Wednesday, September 25th

12pm Total Body Tabata with Ashley: Get Tabata strong! Using moderate to heavy dumbbells, participants can expect to perform high-intensity exercises in bursts of 20 seconds of hard work followed by 10-second recovery cycles. Tabata is the fitness craze that delivers maximal fitness results in a minimal amount of time. Expect to oxidize fat at rest! A mat will be utilized.

12pm Non-Sleep Deep Rest: Ease the Transition to Fall by Slowing Down with Allison: Embrace the transition to Fall and create stillness in the busy-ness of new September routines with the quiet and sweet practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state. Participation Link

Thursday, September 26th

12:15pm Total Body Stretch with Charissa: Shake lethargy and find relief…all achieved with total body stretching! Using a fitness mat, participants will move through various stretches to lengthen shortened muscles and improve joint range of motion. Stretching is recommended daily. Let’s get stretched!

Friday, September 27th

6am Max Strength: Quads, Glutes + Hamstrings with Shannon: Push to the limit! This is an advanced strength training workout that is designed to induce exhaustion! Participants will perform high-intensity exercises in 30-second intervals of hard work followed by 10-second recovery periods. A mat and moderate to heavy hand weights will be utilized. For seasoned exercise enthusiasts and athletes.

12pm Upright Low-Impact Cardio with Ashley: Get moving! Participants will engage in 30-second intervals of work followed by 10-second cycles of recovery while remaining erect. This bodyweight conditioning class is beneficial in increasing cardiovascular endurance. Go into the weekend feeling energized!

Monday, September 30th

6am Sunrise Yoga with Shannon: Bring in the sunrise with a Hatha Yoga early morning practice! Participants will perform various postures designed to connect the mind, body, and spirit. No Yoga experience needed; a mat and a block are recommended.

The NIH Institute Relay

September 12th at Bldg. 1

On Your Mark, Get Set…Go! It’s time for the 39th NIH Institute Challenge Relay. Can your team defeat the two-time defending champs “K-Space Invaders”? The rules are the same…the Relay consists of teams of five runners each whom run a loop (.54 miles) around Bldg. 1. All Institutes, Centers, Divisions, and Contractors are invited to enter as many teams as they wish. Each team must have a variety of gender representation. The race will be held Thursday, September 12th in front of Bldg. 1, with a rain date of September 19th if conditions are unsafe. The registration table will open by 11am and Heat 1 will start at 11:45am. 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: Ignorance is Blisters, ChloRide Like the Wind, Easier Said than Run, Please Don’t Step on Mitosis, The Farrell Kats, Diabete-It! and AVEINGERS. 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 thru September 9th – $30 – Heat 1 or Heat 2. Each participating runner and volunteer will receive a free Relay T-Shirt and free scoop of ice cream from Ben & Jerry’s, while supplies last, both courtesy of Contemporaries Each team will receive cooling towels provided by the NIHFCU while supplies last.

Visit Institute Relay Sponsors

While you’re at the Institute Relay make sure you stop by the variety of event sponsors who will be on-site. We would like to thank All-Star Pediatric Dentistry, The Astrid, Chesapeake Hearing, DoubleTree by Hilton Washington DC North/Gaithersburg, Element 28, Flats Bethesda Avenue, Hilton Garden Inn Bethesda, Hilton Washington DC/Rockville Hotel & Executive Meeting Center, Hyatt Regency Bethesda, Rehab 2 Perform, Southern Management, T-Mobile and The Universities at Shady Grove for supporting this event. Don’t miss TMobile’s truck with the latest phone gadgets and gizmos. A special thanks to FedAdvantage for being our Fruit Sponsor, the NIH Federal Credit Union for offering cooling towels to runners and Contemporaries for sponsoring T-shirts and ice cream from Ben & Jerry’s for participants.

NIH Fall Research Festival

September 23rd – 25th

The NIH Research Festival returns to Bldg. 10 from Monday, September 23rd – Wednesday, September 25th. On Monday the NIH Resources Information Fair will take place in the South Lobby from 10am – 3pm and Poster Sessions will take place on the FAES Terrace. On Tuesday and Wednesday up to 90 different scientific vendors and NIH program information tables will be on the FAES Terrace and in the South Lobby from 10am – 3pm and a variety will also host informational workshops both days. 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.

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

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 22nd. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.

Truck schedule is as follows:

Thru October: Monday & Friday – 1 savory truck; Tuesday – Thursday: 2 or 3 savory trucks and one sweet truck

November (thru 11/22): Monday – Friday – 1 savory truck

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.

Bangin’ BBQ: Authentic hickory smoked NC style BBQ

Ben & Jerry’s: Serving ice cream and floats.

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: Comfort food with freshly prepared, choicely shopped fresh meats, veggies and fruit

Grub Rockstar: Enhancing classic American Comfort dishes for all DC food lovers using only premium ingredients.

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

Malia’s Kitchen: Serving the best homestyle Soul Food

Pacha Mama Juice: Fresh made-to-order fruit & veggie juices, fruit salad, avocado toast.

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

Pua’s Plate Lunch - Bringing a taste of home to the DMV with Authentic Hawaiian & Hawai‘i Food.

Sambal Truck: Indonesian street food

SnoBlast DMV: Serving handcrafted snow cones, slushies, and lemonade, alongside concessions such as cotton candy, popcorn and more.

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

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

The R&W Community Market takes place on Tuesdays from 10am – 2pm on the South Lobby of Bldg. 10. The market will take place weather permitting. The market will return to the South Lawn of Bldg. 10 in April. Current safety and health guidelines are to be observed. The market consists of the following vendors with more expected to be added soon:

Apple Valley will have a variety of seasonal produce including apples, onions and potatoes, apple cider, apple sauces, pecans and jams.

Colonial Kettle Corn - Continues the 200+ year tradition by making each batch in a specially-designed kettle to ensure that each kernel has a slightly sweet and salty flavor. Our combination of new techniques and centuries-old recipe makes our specialty popcorn unlike any other.

Devine Wine Jelly: Add a gourmet experience to any social gathering. Each flavor of wine jelly has a unique taste with a smooth delightful aroma of wine. Taste it, Love it, Want it!

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.

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.

Suka Nuts: Nothing beats the harmonious blend of sweet and salty flavors found in their handcrafted delights. Choose from a variety of nuts, breads, butters, brittles and more.

Sweetdele’s Sweet Treats: Makes those traditional desserts you can’t find anymore – the kind that’s nostalgic from the good ole days. Purchase from a selection of cakes, pound cakes, cupcakes, cookies and more.

Jewelry and Craft Vendors: A variety of jewelry and craft vendors will rotate throughout the market.

Visit

NIH Community Shred Event

NIH Spring Cleaning continues…and to assist with the effort… Gather all your unwanted work and personal paper files and documents for the fall community paper shred event on Wednesday, September 25th, from 7:30am to 10:30am in front of Bldg. 1. Your documents will be securely shredded onsite, but please bring PAPER ONLY (no metal or plastic) in paper bags or containers weighing less than 20 pounds each. There is no limit on the number of bags or containers you may bring. See map for shred location. This community event is sponsored by the NIH Federal Credit Union (NIHFCU) with support from the Office of Research Services (ORS) and is open to all NIH staff (employees and contractors).

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. 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.

Visit

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.

Attractions Discounts Across the US

Purchase tickets to most Sporting Events thru TicketsAtWork. Catch a baseball game across America or watch golf’s finest face-off. You can do any of these and more. Discounts vary!

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 Beetlejuice Beetlejuice, Speak No Evil, Killer’s Game, Transformers One, Megalopolis, The Wild Robot and more. Save 20% - 55%!

Are You Ready to Rock?

Catch performances of Usher, P!nk, Jelly Roll, comedians and more live. Discounts vary!

R&W members can reserve a hotel stay thru TicketsAtWork at over 225,000 hotels around the world. Be on the lookout for the Best Rate Guarantee symbol! Save up to 60%!

Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more Save up to 20%!

Attractions

Discounts Across the US

There’s nothing like seeing a stage performance live. Want to see a Broadway or off-Broadway play? We’ve got you covered! 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. Discounts vary by show!

Rental Car discounts. Save up to 25%!

Discover the awesome at Bowlero! There’s something amazing and cool in every corner. Check out the most entertaining features and don’t miss the fun. Valid at select locations. Arcade Card, Offer A, Offer B Save up to 60%!

With hundreds of games to play, leave feeling like a champion at Dave & Buster’s and Main Event Find a seasonal food menu and classic cocktails and specialty drinks you won’t find anywhere else. You’re never far from fun with over 200 Dave & Buster's and Main Event locations $5 off play card!

Giving new meaning to the term “year-round family resort,” Great Wolf Lodge defies the weather outside with an indoor water park experience that has young and old soaking in the fun! Great Wolf Lodge is the largest family of indoor water park resorts. Built for families, designed for fun. Book your stay in: Charlotte/Concord, Cincinnati/Mason (OH), Grand Mound (WA), Grapevine (TX), Kansas City (KS), New England, Poconos, Sandusky (OH), Traverse City (MI), Williamsburg and Wisconsin Dells. Save up to 10%!