September 2025 Newsletter by NIH R&W

3:00pm – 3:30pm

–

9/30 Tuesday 1:00pm – 1:30pm

“Fitness

for You” September 2025

Virtual & In-Person Fitness Descriptions: All levels are welcome!

Tuesday, September 2nd

12:15pm Abs, Glutes + Thighs with Charissa: Tighten and tone the abs and hip complex! Using light to moderate hand weights and a mat, participants will perform strengthening exercises for each respective muscle group. Repetition-based, sets of 8 will guide the class. Improve and build better posture with this low-impact, high-intensity workout!

1:00pm Treadmill Trek with Charissa (In-Person Only RKL II Rm. 220-B): Train for fitness results with the treadmill! Learn proper posture, breath control and how to utilize maximum heart rate on the treadmill for health benefits! This class is an efficient way to incorporate cardiovascular exercise into the routine demands of the office! Participants will choose the intensity of work that is most comfortable based on fitness level. Bring a friend and arrive promptly to secure a treadmill! First come, first served.

Wednesday, September 3rd

8:00am Yoga for Relaxation with Shannon (In-Person Only Bldg. 53): Rejuvenate and find balance with restorative Yoga! This spiritual practice involves performing 5 postures with a focus on breath control, proper alignment and flexibility while also connecting the mind, body, and spirit. Prepare to leave the class feeling calmer with more awareness. Participants need a Yoga mat to participate.

12:00pm Tabata Mobility + Cardio with Ashley: Get mobile the Tabata way! Designed to maximize health and fitness benefits in a short amount of time, Tabata is a high-intensity workout consisting of a 20-second interval of hard work followed by a 10-second recovery interval that is repeated for at least 4 rounds for the same muscle group. This class involves no jumping, and participants will remain upright for the duration of class.

Friday, September 5th

6:00am Sunrise Yoga with Shannon: Start the week with this Hatha experience! Using a mat, strap and block, participants will move through various asanas (poses) that are designed to increase muscle and joint range of motion as well as connect the mind, body and spirit.

Monday, September 8th

6:00am Max Strength: Trunk with Shannon: It’s time to level up! This low-impact, high intensity workout is not for the faintly fit! Using heavy hand weights, participants can expect to engage in strengthening exercises for the major and minor muscle groups. Repetition-based, it’s a calorie-blasting, fat oxidative experience not to miss!

12:15pm Bodyweight Strength + Sculpt with Charissa (InPerson Only Bldg. 31 Rm. 1E04B): Learn to strength train using bodyweight! Who needs hand weights when there is bodyweight?! Participants will move through various strength exercises that can be performed while watching tv, on vacation and even on an office break! Repetition-based, attendees will execute for 8 counts and 2 rounds of each exercise. Feel free to bring a mat or a friend and join in!

Tuesday, September 9th

12:15pm Strength + Sculpt with Charissa (In-Person Only RKL II Rm. 220-B): Sculpt and strengthen the body! Get healthier bones and oxidize fat at rest with strength training! For intervals of 30 seconds of work, participants will move through exercises for the major and minor muscle groups using light to heavy hand weights, followed by a 10-second recovery period and repeat. 2 rounds of each (30-second) exercise will be performed. Don’t miss it!

1:00pm Stretch & Flow with Charissa: Relieve tired and achy muscles and joints! Take a midday break and stretch! Participants will flow through various stretches designed to increase flexibility along with joint and muscle range of motion. Seamless transitions with breath control will guide the class. Grab a sticky mat and join in!

Wednesday, September 10th

8:00am Fall HIIT & Stretch w/ Shannon (In-Person Only Bldg. 53): Got HIIT?! High Intensity Interval Training (HIIT) has proven to generally be safer and more time efficient for the average adult. HIIT involves performing exercises at a higher intensity for a short period of time, with an even shorter recovery period before repeating. Because of the intensity, the duration of HIIT classes is typically short but achieve more health benefits than longer steady-state classes. Using light hand weights and a mat, participants will move through 30second intervals of work followed by 10-second cycles of recovery and repeat.

12:00pm Mobility Balance Sculpt with Ashley: Get balanced, get sculpted! Using moderate to heavy hand weights, participants will perform strengthening and balancing exercises upright, for 45-second intervals of work followed by 15-second recovery intervals. Improve bone health and increase fat oxidation at rest!

3:00pm Non-Sleep Deep Rest: Ease the Transition to Fall by Slowing Down with Allison: Embrace the shift into Fall and create stillness amidst the busyness of September’s new routines with the quiet, nourishing practice of Non-Sleep Deep Rest (NSDR). Rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep), NSDR is a guided meditation practice that blends mindful breathing and body scanning to guide you into a state of deep relaxation while remaining present and aware. Participation Link

Monday, September 15th

6:00am Upper Body Strength with Shannon: Strengthen the upper body! Grab light to heavy weights and a mat and get pumped! Participants can expect to perform repetition-based exercises for the shoulders, biceps, triceps, back, chest and abdominal muscles. It’s a lifting class not to miss.

12:15pm Mat Pilates with Charissa (In-Person Only Bldg. 31 Rm. 1E04B): Get a longer and leaner look with Pilates! Transform the body by learning key Pilates principles such as concentration, breath control, opposition and precision! Visuals are given to help master each exercise, which focuses on strengthening the body from the inside out. Participants will move through various Pilates exercises for a total body metamorphosis experience! No shoes are worn during class; feel free to bring a mat.

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Class Descriptions Cont…

Tuesday, September 16th

12:15pm Cycling Connections with Charissa (In-Person Only) RKL II Rm. 220-B: Connect with the ride! Move through a guided, mixed terrain ride for cardiovascular health! Hills and sand, flat roads and winds can be expected on this revolutionary experience! Expect to sweat in this interval-based class! Please arrive promptly for the bike setup.

1:00pm Boxing Break with Charissa: Roll like a butterfly, sting like a bee! For strong, shadow box continually! Gain authentic fighting skills…learn how to properly execute a jab, hook and uppercut! Participants can expect to perform various hit combinations for a low-impact, high-intensity, calorieblasting experience! It’s a total body workout not to miss!

Wednesday, September 17th

12:00pm Total Body Conditioning with Ashley: Train to maintain! Condition the body to move in space with ease! Using moderate to heavy hand weights and a mat, participants will perform various exercises to strengthen the major and minor muscle groups. Grab a friend and tap in!

1:00pm Functional Fit Circuit with Charissa (In-Person Only Bldg. 53): Do daily tasks come with ease? This 30-minute class focuses on training the body for daily activity. Routine movement like squats, pushing, pulling and lunging will be explored! Learn proper alignment and posture in space while strengthening the body to achieve a better quality of life! Participants will move through a circuit, performing various exercises in 30-second intervals of work followed by 10-second cycles of rest and repeat. Bring a water bottle and join in!

Monday, September 22nd

12:00pm Celebrate the Fall Equinox & National Yoga Month: Hatha Yoga with Allison: Honor the balance of light and dark with an online Hatha Yoga practice designed to energize the body, calm the mind, and soothe the nervous system. This gentle yet uplifting class will help you ground into the season’s steady rhythm while cultivating clarity and ease. Participation Link

12:15pm Line Dancing with Charissa (In-Person Only Bldg. 31 Rm. 1E04B): Let’s have a good time! Learn popular line dances to country, pop and soul music! Prepare to heel-toe, grapevine and hitch to oblivion! Dance has been proven to increase positive endorphins, decrease stress in the body, and stimulate the brain. Cowboy boots are welcome

Tuesday, September 23rd

12:15pm Ab Attack with Charissa (In-Person Only RKL II Rm. 220-B): “Ab”solutely you can do this! It’s a class for novice and seasoned fitness enthusiasts alike! Work the internal and external obliques, the transverse and rectus abdominis, and the pyramidalis to exhaustion! Using a set of light to moderate hand weights, participants will perform various abdominal exercises in repetitions of 8 for 2 rounds.

1:00pm Swiss Ball + Wall Cardio Sculpt with Charissa: Get sculpted! Using a 35-75cm resistance ball, the wall, and a mat, prepare to work to exhaustion! This class is packed with exercises to strengthen and tone the total body! Repetitionbased, increments of 8 for 2 rounds will be explored. Commit to being fit!

Wednesday, September 24th

8:00am Yoga 4 Balance with Shannon (In-Person Only Bldg. 31 Rm. 1E04B): Get balanced and stable! This Hathabased Yoga class involves executing physical postures to balance the body while gaining mental balance through awareness and connection of mind, body and spirit. Participants will learn proper posture and alignment for each pose with a focus on breath control. Bring a mat and maybe a friend,

12:00pm Low-Impact Tabata with Ashley: Get the benefits of Tabata without the jumping! For 20 second intervals of hard work, participants will engage in strengthening exercises for the major and minor muscle groups, followed by 10-second cycles of recovery. Moderate to heavy hand weights are suggested to achieve exhaustion. Take workouts higher with Tabata!

3:00pm Non-Sleep Deep Rest: Balance Busyness with Stillness with Allison: Embrace the shift into Fall and create stillness amidst the busyness of September’s new routines with the quiet, nourishing practice of Non-Sleep Deep Rest (NSDR). Rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep), NSDR is a guided meditation practice that blends mindful breathing and body scanning to guide you into a state of deep relaxation while remaining present and aware. Participation Link

Friday, September 26th

6:00am Yoga 101 with Shannon: Learn the basics of Yoga! Grab a mat, strap and Yoga block to join! Participants will move through the basics of Yoga and learn proper alignment and form for each asana (pose) to prevent injury and achieve the health and fitness benefits of each pose.

Monday, September 29th

6:00am Posterior Core Work with Shannon: Strengthen the core for better quality of life! The core is essentially the trunk and is integral to posture and movement. Repetition-based, participants will use body weight to engage in exercises designed to activate the core and improve overall health. A mat is optional.

Tuesday, September 30th

12:15pm Line Dance with Charissa (In-Person Only RKL II Rm. 220-B): Let’s take a hitch! Grab an office mate and join the party! Learn popular line dances set to pop, country and soul music hits! Dance has been proven to increase positive endorphins in the body and stimulate the brain. Dance to destress! It’s a fitness experience not to miss…cowboy boots are welcome! No dance experience necessary.

1:00pm Mat Pilates with Charissa: Get lean and strong with Pilates! Designed to lengthen and strengthen the body simultaneously, Pilates is a mind-body class that focuses on key elements like centering, oppositions, breath control, and precision to achieve desired results. Participants will utilize light hand weights and a mat for this total body experience!

2025 NIH Research Festival

September 9th – 12th

The NIH Research Festival will take place in Bldg. 10 from Tuesday, September 9th – Friday, September 12th The festival will begin Tuesday with the NIH Resources Information Fair will take place in the South Lobby and Poster Sessions take place on the FAES Terrace. On Wednesday scientific vendors will be in the South Lobby of Bldg. 10 and Thursday and Friday they will be in the South Lobby and the FAES Terrace. There are expected to be over 150 vendors in total. There will also be a variety informational workshops hosted by scientific vendors throughout the Fair. 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 View the vendor fair program here

NIH Community Day – September 25th

Take part in NIH Community Day on September 25th from 10am – 3pm with a variety of activities, demos and more. The highlight of the day is the highly participated NIH Institute Relay, celebrating its 40th running. Employees are encouraged to bring their families to participate in children’s activities at Bldg. 10 where attendees can make a postcard at the photo booth from the NIH Library, see reptiles and learn at various outreach tables and do fun children’s activities. There will also be Farmers Market vendors, line dancing, tug-of-war and sack races. At Bldg. 60 play pickleball, soccer, volleyball and yard games such as Jenga and Cornhole.

New NIH Merchandise Arriving to R&W

Look for a variety of new NIH merchandise including t-shirts, sweatshirts, hoodies, jackets, polos, children’s scrubs and lab coats and more to arrive in September and October. Shop at the Bldg. 31 R&W store or online

Vanpooling Is Economical and Environmentally Friendly

Openings are available in the vanpool from Hagerstown and Frederick to Bethesda. This 10-passenger van is leased through 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. Fulltime NIH Employees who turn in their parking hangers are eligible for the Transhare Program. Contractors are welcome but must make subsidy payments through 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.

Celebrating 40 Years of The NIH Institute Relay September 25th!

On Your Mark, Get Set…Go! It’s time for the 40th NIH Institute Challenge Relay. Can your team defeat the defending champs “Fellows Running Club”? 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. To add to the competitiveness, we’ve invited the Bethesda Naval Hospital to participate this year as well. Each team must have a mixture of male and female representation. The race will be held Thursday, September 25th in front of Bldg. 1, with a rain date of October 9th if conditions are unsafe. The registration table will open by 10:30am and Heat 1 will start at 11:45am. We anticipate having three heats this year with a maximum of 50 teams per heat. So, gather your team together, put your thinking caps on and come up with a creative team name and of course, start training. Examples from last year include: Urinary TRACK Infection, NISC-Quik, FASTA Than Lightning, Septic Shockers, Lymph-Laugh-Love, Ignorance is Blisters, The Spore Losers, Easier Said Than Run and Baby Got Track. 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 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 18th – $30 can be done here Participating runners and volunteers will receive a free Relay T-Shirt and free scoop of ice cream from Ben & Jerry’s, while supplies last, both courtesy of Contemporaries, free water bottle and more.

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 21st. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.

Truck schedule is as follows:

Thru November 21st – Monday - Friday – 4 trucks

2 Bold Chefs: Featuring a variety of delicious signature Greek & Italian dishes and salads with mouthwatering French & Portuguese flavors infused into the Mediterranean taste

Arepateca – Where classics meet global flavors in every gluten-free bite.

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

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

B Dub’s Island Soul: Where tastebuds meet paradise. Offering delicious Caribbean and soul food

BBQ & Tech: That Good BBQ with a Jamaican Flair

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.”

Clayboy’s Shave Ice: Serving the traditional and delicious Hawaiian shave ice, using filtered water for ice, cane sugar syrups, and the same method of crafting shave-ice popularized on the Hawaiian islands.

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.

Kaziville: Home for good eats with hotdogs, vegan dogs, sausages, chili and more.

Koshary Corner: Vegan and gluten-free Egyptian street food

Little Lady Grill: Latin fusion grilled goodies.

Malia’s Kitchen: Serving the best homestyle soul food

Mineiro: Brazilian-American kitchen bringing traditional flavors with a modern twist to Greater DC

M.R. Cheesecakes: Small batch Artisan pure Vanilla Bean Cheesecake

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.

Quinn’s Ice specializes in lactose-free soft serve, milkshakes, ice cream sandwiches, Belgian waffle sundaes and more.

Rice Around the World: Get ready to embark on a flavorpacked journey with as you savor the best rice bowl creations from around the globe!

Sambal Truck: Serving Indonesian street food

Sides BBQ: Special ingredients delivered with exceptional service. Crafting memories with flavor and smoke.

Silver & Sons BBQ: Chef-driven, house-made BBQ with bold flavors inspired by Mediterranean, Jewish, & American traditions.

Tacos R Us and More: Providing the best tacos, birria, burritos, quesadillas in the DMV area!

Tasty Empanadas: Fresh, handmade empanadas with bold, authentic flavors and a little piece of Paraguay.

The Birria Beat: Specializing in birria tacos, dedicated to serving up the traditional flavors of Mexico with a modern twist.

Timber Pizza: Artisan wood-fired pizzas, made with fresh, high-quality ingredients.

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 Lawn of Bldg. 10 or in the South Lobby, depending on weather The market consists of the following vendors:

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

Colonial Kettle Corn: Continues a 200+ year tradition making each batch in a specially designed kettle ensuring each kernel has a slightly sweet and salty flavor. Using new techniques and centuries-old recipe makes specialty popcorn unlike any other.

Great Harvest Bread Company: Purchase a variety of fresh baked breads, including gluten-free, brownies, cinnamon rolls, muffins, scones, biscotti, dog treats and more.

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.

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

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