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Date
Day
Time
Program
Trainer
12/1
Tuesday
12pm – 12:30pm
Tabata Tuesday Strong
Charissa
12/2
Wednesday
12pm – 12:30pm
Low Impact Cardio – No Equipment
Ashley
12/3
Thursday
8am – 8:30am
Stability Ball + Strength
Shannon
12/3
Thursday
12pm – 12:30pm
Fat Burning Pilates
Charissa
12/4
Friday
12pm – 12:30pm
Sweat Fest Cardio
Ashley
12/7
Monday
8am – 8:30am
Stretch + Foam Roll
Shannon
12/8
Tuesday
12pm – 12:30pm
Bold & Banded
Charissa
12/9
Wednesday
12pm – 12:30pm
Upper Body Strength
Charissa
12/10
Thursday
8am – 8:30am
Functional Fitness Focus: Spinal Stability
Shannon
12/10
Thursday
12pm – 12:30pm
Holiday Classic Dance
Charissa
12/11
Friday
12pm – 12:30pm
Lower Body Strength
Ashley
12/14
Monday
8am – 8:30am
Yoga w/ Weights
Shannon
12/15
Tuesday
12pm – 12:30pm
Total Body Barre
Charissa
12/16
Wednesday
12pm – 12:30pm
Compound Strength
Ashley
12/17
Thursday
8am – 8:30am
Holiday Happy HIIT
Shannon
12/18
Friday
12pm – 12:30pm
Cupid & Comet’s Cardio
Ashley
12/21
Monday
8am – 8:30am
Yoga for Athlete’s
Shannon
12/21
Monday
12pm – 12:30pm
Abs & Glutes Attack: Holiday Edition
Charissa
12/22
Tuesday
12pm – 12:30pm
Winter Power Play
Charissa
12/23
Wednesday
12pm – 12:30pm
Unique Total Body Strength
Ashley
12/24
Thursday
8am – 8:30am
Strong & Stable Stocking Stuffing Edition
Shannon
12/28
Monday
8am – 8:30am
Year-End Yoga Relax
Shannon
12/29
Tuesday
12pm – 12:30pm
Post-Party Pilates Sculpt
Charissa
12/30
Wednesday
12pm – 12:30pm
One-Stop Tabata
Ashley
Virtual Fit for YOU Descriptions All fitness levels welcome
Tabata Tuesday Strong with Charissa: It’s time to go all in! 20 sec cardio/strength intervals followed by 10 sec recovery periods will increase fat burning and oxygen capacity. Light to heavy weights and mat suggested. No Equipment, Low-Impact Cardio with Ashley: Intervals of 30 sec followed by 10 sec of recovery will charge this cardio endurance workout! Increase your heart rate gradually without the intensity. Join this class for a light energy boost and healthier heart! Stability Ball + Strength with Shannon: Get on the ball for an anti-gravity workout that will challenge and strengthen beginner to advanced participants! The stability ball will be used for this total body workout. Light to heavy weights and a mat also suggested. Fat-Burning Pilates with Charissa: If you’re looking for the lean and sculpted Pilates body, look no further! Dancers and performers integrate Pilates into their fitness regimes to achieve a strong yet thin appearance. Grab your light to heavy weights and a mat and join this total body core-based workout! Sweat Fest Cardio with Ashley: No equipment needed for this cardiovascular class! Prepare to move thru high-intensity intervals of 30 sec followed by 10 sec of recovery. Stretch + Foam Roll with Shannon: You’ll need a mat and a foam roller for this class dedicated to self-myofascial release and stretching. Foam rolling is useful for treating skeletal muscle immobility and pain by relaxing contracted muscles, improving blood, oxygen, and lymphatic circulation, and stimulating the stretch reflex in muscles. Begin your week calm and commit to this restorative class just in time for the holidays! Bold & Banded with Charissa: It’s all about loop resistance bands for this total body workout! Cardio and strength exercises will be explored using loop bands to tone and sculpt the body for fat-burning and calorie blasting results! A mat is suggested. Upper Body Strength with Ashley: The focus of this strengthbased class will be the chest, abdominals, biceps, triceps and back. Upper body strength is important in performing daily activities. Light to heavy weights will be used. Functional Fitness, Focus: Spinal Stability with Shannon: Functional fitness is exercise training involves movements derived from everyday activities. Focus on recognizing the proper position in space that the spine, abdominals and complimenting muscles play in efficacy of movement during this total body workout! Light to medium weights suggested. Holiday Classic Dance with Charissa: Jive to easy-tomoderate dance moves set to familiar music. Participants will gain energy and leave feeling jolly and light! This cardio workout is designed to increase aerobic capacity and help to boost mood. Lower Body Strength with Ashley: Complete the work week with a gluteal, hip, hamstring, quadriceps, abductor, adductor and gastrocnemius focused fitness workout! An interval-based strength approach will take over this class consisting of 50 sec of work followed by 10 sec of recovery. Heavy weights suggested. Yoga w/ Weights with Shannon: Super charge your Yoga practice by adding light to medium weights complimented by breath control and mind/body awareness! Move thru Yoga poses with added load to challenge and strengthen new and seasoned Yogis alike! Yoga mat is suggested.
Total Body Barre with Charissa: Sculpt a lean, chiseled physique with ballet-inspired movement designed to strengthen and tone every muscle group! Using light weights, participants implore exercises encouraging spinal mobility and stability while engaging the entire body. A mat will be used. Compound Strength with Ashley: 45 sec intervals followed by 15 sec recovery will guide this strength-based class involving the activation of more than 1 muscle group at the same time. Medium to heavy weights suggested. Prepare to increase the heart rate and engage the major muscle groups! Holiday Happy HIIT with Shannon: High Intensity Interval Training involves short bursts of work followed by periods of rest to optimize aerobic capacity and promote glucose metabolism for significant reduction in fat mass of the whole body. Light to heavy weights are suggested. Don’t miss this calorie-crushing workout! Cupid & Comet’s Cardio + Core with Ashley: A unique class where no exercises repeat and the workout engages your own body weight! Grab a festive hat and breeze thru 30 sec intervals of cardio and/or core work and 10 sec of recovery! A mat is suggested. Yoga for Athletes with Shannon: This class focuses on improving balance, agility, flexibility and core strength of athletes to aid in better performance and reduction of injuries. Yoga poses involving weights will be explored during this all-levels practice. Light to heavy weights will be used. Yoga mat suggested. Abs & Glutes Attack: Holiday Edition with Charissa: Common holiday practices include lots of sitting and eating. Work your ab and glute muscles to exhaustion before the festivities begin! Class leaves you feeling as tho max muscle expenditure was achieved. One medium to heavy weight and a mat will be used. Winter Power Play with Charissa: Need to fight fat at rest? Want to avoid holiday weight gain? Look no further! Pack your medium to heavy weights for quick repetitions designed to burn fat and calories for over 12 hours post-workout! Work the major muscle groups to exhaustion during this class. A mat is suggested. Unique Total Body Strength with Ashley: Back at it with interval-based fitness exercises consisting of 45 sec of work followed by 15 sec recovery. No exercises repeated, heavy weights suggested, and a mat will be used. Strong & Stable Stocking Stuffer Edition with Shannon: Stocking stuffing involves specially sized gifts packaged together for great reward! Class involves using your own bodyweight to perform specially prepared exercises (gifts of the instructor) to benefit a better quality of life (great reward) for you! Bring light to heavy weights to serve as “stuffing”! A mat is optional. Year-End Yoga Relax with Shannon: If stress and duress is overtaking you, start your week with this calming Hatha Yoga practice. Various Yoga poses focusing on opening the body will be explored. A Yoga mat is suggested. Post-Party Pilates Sculpt with Charissa: It’s just you, your bodyweight and the mat! Turn on the major and minor muscle groups during this approach to contemporary Pilates! Strengthen the body from the inside out with core-based exercises designed to build a long and lean physique. This class will complement your fitness regime by incorporating mindfulness and breath control. One-Stop Tabata with Ashley: It’s a cardio, strength and core workout wrapped up in one class! Bring your light to heavy weights and a mat for intervals of 20 sec followed by 10 sec of recovery! Close out the year feeling strong and accomplished!
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Virtual R&W Holiday Bazaar
The R&W Holiday Bazaar continues thru December 18th. The Bazaar includes a variety of your favorite R&W vendors as well as some new ones. Items available for sale would include jewelry, clothing and accessories, holiday products, skin care and more. Participating vendors include RareGlo Organic Shea Products, Forever LAS (formerly Perfume de Lamar), The Jewelry Store, Chocolate Moonshine, Lazaro Diamonds, The Herbal Alchemist, Traci Lynn Beauty, Tibet Sky Emporium, The Fashnique, Dokkan Crafts, Smashing Jewels, Arts of Asia, Native Spirit, Randalia Bee Hives, Leaf Pin, B.L.A.C.K., Shafa Blends, Sow Cole Creations, In-Jeen-Yuhs and Handmade with Love 4 A Cure.
Local Restaurant Highlights
Baronessa Italian Restaurant – Traditional Italian family recipes from brick-oven pizza to homemade pasta with a pinch of love and freshest ingredients from farmers to your table. Delivery available. Caddie’s Bar & Grill – Great food, great drink and friendly service makes Caddies the place to hang out. Delivery available. Dog Haus Biergarten Bethesda & Kentlands – Dog Haus creates hand-crafted hormone- & antibiotic-free hot dogs, sausages, burgers, plant-based proteins & one Bad Mutha Clucka, all served on King’s Hawaiian rolls. Delivery available. Guardado’s – Serving the best selection of authentic Spanish and Latin American cuisine. Hollywood East Café – Serving authentic Hong Kong style Chinese food and DimSum. Jimmy’s Seafood – Discount shipping available. Krazy Steve’s/Carnivore BBQ – Delivery available and family meal drops for neighborhoods. Food prepared at Krazy Steve’s Comfort Cuisine in Silver Spring. Les Delices – Specializes in European-style pastries; using only the highest quality, all-natural ingredients. Delivery available. Poke Dojo – Delivery, gift cards and discounts available.
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!
Show Some Love and Be the Face of Change 2020 NIH Combined Federal Campaign
You are invited to join the Combined Federal Campaign (CFC) community by supporting your favorite cause. Whether your cause is veterans, promoting arts and culture, helping animals, empowering young students, or something else – the CFC gives us all the chance to make a difference. You can make a monetary donation or pledge volunteer hours (at participating charities) and make an impact in other’s lives. You can also make a huge difference over time with a small contribution per paycheck, onetime or recurring credit, debit or e-check donation. This holiday season let’s Show Some Love and Be the Face of Change! Don’t delay and make your pledge today online and click the “DONATE” button before January 15th. Thank you for making a difference.
Combined Federal Campaign (CFC)
NIH is one of the leading CFC contributors in the area, but we still need your help. We can’t meet our goal without you! Any amount you can give helps those in need! Federal employees are encouraged to designate their contributions to as many as five charitable CFC organizations. Support the NIH Charities! Special Love/Camp Fantastic #49642 Special Love’s mission is to provide support to children with cancer and their families. This is normally accomplished thru camp and adventure programs, but right now that is in jeopardy. No one can gather, let alone immune-compromised children. As we all do our part, by staying home to slow the spread of COVID-19, the need to communicate, share and feel supported is heightened, especially for a family battling pediatric cancer. We rose to this challenge and created VOICE (Virtual Online In-home Camp Experience), an ongoing program thru social media; and made our summer camps (BRASS Camp for siblings and Camp Fantastic for patients) completely online. We are also proud to support families thru our Emergency Financial Relief Program and in the current climate has seen stories of strength and resilience, but unfortunately, also grief and uncertainty. Special Love has seen a drastic increase in requests and as of June 30th, Special Love provided more financial support to families as it did in all of 2019, and the requests continue to roll in. The Children’s Inn #10324 The Children’s Inn at NIH is a nonprofit dedicated to providing a free “place like home” to children and young adults with rare and serious diseases, and their families, while they participate in NIH clinical research studies. Located on the NIH campus across from the NIH Clinical Center, The Inn provides free lodging, meals, recreational, educational and therapeutic services to more than 1,500 children and their families from across the world every year. In 2020, The Inn celebrates 30 years of being “INN it” for making childhood possible and advancing medical breakthroughs for a brighter tomorrow. Visit The Children’s Inn for more info. Contact The Inn if you would like someone to speak to your employees. Friends of Patients at the NIH #85994 Friends of Patients at the NIH provides emergency financial support to patients while they are receiving groundbreaking and life-saving treatments at the NIH Clinical Research Center. We cover unmet needs so that the patients can focus on recovery, healing and fulfilling their crucial role partnering with the NIH researchers advancing knowledge, discoveries and breakthroughs. The Foundation for the NIH #29165 Donors of the Foundation for the National Institutes of Health (FNIH) help advance breakthrough biomedical discoveries and improve the quality of people’s lives in support of NIH’s mission. As a 501(c)(3) charity chartered by Congress, the FNIH convenes scientific leaders, individuals, not-for-profits and corporations around biomedical research goals—all in an effort to respond to the most urgent priorities in human health, domestically and globally. By leveraging the vast resources of NIH with research expertise, equipment, infrastructure and funding from the private sector, the FNIH builds and manages public-private partnerships across the biological spectrum of diseases and disorders. The FNIH also supports the next generation of scientists by funding educational and training programs at NIH and raises funds for the Edmond J. Safra Family Lodge, which provides free lodging to patients and their families. The FNIH has demonstrated strong financial health and a commitment to accountability and transparency, earning Charity Navigator’s “Exceeds or Meets Industry Standards” rating for 17 years. Visit FNIH for more info.
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Visit our NEW online shopping website at http://govemployee-nih.square.site/
Shop at R&W from Home
The R&W offers NIH branded merchandise, normally found in the Bldg. 31 R&W store, thru it’s website. Clothing, jewelry, gifts and more, with or without the NIH name, is available. These items make great gifts for loved ones as mementos for those leaving NIH. Look for new items just in time for the holidays including hoodies, t-shirts, pants, sweatshirts, facemasks, challenge coins featuring Dr. Fauci and more.
Local Restaurant Directory On Govemployee.com
Support restaurants on the R&W’s Local Restaurant Directory! Some restaurants in the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials. Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant and Sushi Damo Rockville.
FedAdvantage
When it comes to benefits, the biggest challenge you may face is understanding what you have and knowing what you need. FedAdvantage was founded in 1992 with the purpose of assisting federal employees in understanding their benefits and educating on how to "fill the gaps” present in their benefits. We are experts in federal benefits and use our knowledge to develop insurance programs that make sense and offer peace of mind to federal employees. What we offer: Long Term Disability Insurance designed to "fill the gaps" in your leave and disability retirement benefits, providing peace of mind in knowing you can protect your income through a comprehensive disability insurance program. An accident can happen to anyone, and recovery can be costly. Accident Insurance provides benefits for covered accidental injuries, related services, and treatments. Critical Illness Insurance provides lump-sum payment for a covered illness such as cancer, a heart attack or stroke. Contact Fed Advantage at 866-973-6605.
LutherSales: Luxury Made Easy
Since 1967 LutherSales has specialized in offering federal government and healthcare workers nationwide easy payment solutions through the convenience of payroll allotment. Featuring fine furniture, mattresses, computers, TV’s, appliances, electronics, jewelry, handbags and more. Our Pay Over Time / Buy Now Pay Later Solution has afforded tens of thousands of Federal Civilian employees the accessibility to Luxury Made Easy. Offering luxury brand names in furniture like Pulaski, Rachel Ray by Legacy, Ashley and Kingsdown mattresses. Other featured lines include Apple, HP, Sony, Microsoft, Samsung, Maytag, MCM, Michael Kohrs and more. Why Buy From Us? • 3-Minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 36-Months to Pay • Free Delivery & White Glove Setup on all Furniture Apply now, shop or call 1-800-358-6466.
Join the R&W and Fitness ListServs
Get the latest on all things R&W related delivered to your inbox. Be the first to hear about upcoming events, R&W store specials, travel opportunities, special ticket offers, early bird offers and much more. Everyone is welcome to join, and membership is not required to receive the listserv emails. Just provide your name and email and the info will begin to flow. Also join our Fitness Center listserv to get info on specials, upcoming classes, and any emergency closures.
Blood and Platelet Donations Needed!
During this Coronavirus Pandemic the NIH Blood Bank is open Monday thru Friday 7:30am – 4pm for donations by appointment only! -The Donor Center at Fishers Lane is open for platelet and double red cell donations. Please call 301-4961048 to donate blood at main campus and 301-496-4321 to donate platelets or double red cells in Rockville. Thank you for your support during this critical period. Stay safe…
Give Back Using AmazonSmile
AmazonSmile is a simple and automatic way to support your favorite charitable organization every time you shop, at no cost to you. AmazonSmile has the same low prices, vast selection and convenient shopping experience as Amazon, with the added bonus that Amazon donates a portion of the purchase price to your favorite charity. Choose from over one million organizations to support including the NIH Recreation & Welfare Foundation. Only purchases at AmazonSmile (not www.amazon.com or the mobile app) support charity.
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.
VacationWiser Vacations for Every Budget
VacationWiser.com specializes in providing vacation travel with easy payment solutions through the convenience of payroll allotment to federal government and healthcare workers nationwide. Take advantage of our Travel Now Pay Later to create an Affordable and Fun trip. Search our website for product suggestions or pick the brains of our experienced travel specialists for assistance in planning a trip that will fit your budget. We sell airline tickets, cruises, tours, hotels, resorts, theme park tickets, concert, event, sports tickets, vacation homes, sightseeing, and more. Why Buy From Us? • 3-minute Easy Application • Same Day Approval • Budget Friendly Payments • Responsible Purchasing through Payroll Allotment • No Credit Card Necessary • Rebuild & Restore Your Credit • Up to 12-months to Pay, Interest Free • Travel in as little as 30 days Check us out online. Create an account and plan your next vacation or call 1-800358-2883. VacationWiser.com, A New Way to Travel!
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Sunday
Monday
Virtual Personal Training offered by NIH R&W Fitness & Wellbeing Program! See page 4.
New R&W Online Shopping!
R&W Memberships Buy at R&W stores or online for $9 a year.
Lounge Pants, Sweatshirts, Hoodies, Jackets, Facemasks & more!
Tuesday
Wednesday
Friday
Saturday
Stability Ball + Strength – 8am
Tabata Tuesday Strong – 12pm
Low Impact Cardio – No Equipment – 12pm
Fat Burning Pilates – 12pm
Sweat Fest Cardio – 12pm
Discount Insurance thru R&W. See page 5.
Functional Fitness Focus: Spinal Stability8am
Stretch + Foam Roll – 8am
Bold & Banded 12pm
Upper Body Strength – 12pm
Yoga with Weights – 8am
Total Body Barre – 12pm
Holiday Classic Dance – 12pm
Lower Body Strength – 12pm
Holiday Happy HIIT – 8am
Virtual R&W Holiday Bazaar Ends Today
Compound Strength – 12pm
Yoga for Athletes – 8am
Abs & Glutes Attack: Holiday Edition – 12pm
Thursday
Cupid & Comet’s Cardio – 12pm
Participate in the 2020 CFC. Find out how to donate and a list of NIH Charities on page 5.
Strong & Stable Stocking Stuffing Edition – 8am
Winter Power Play – 12pm
Unique Total Body Strength – 12pm
Year-End Yoga Relax – 8am
New Year’s Eve
Post Party Pilates Sculpt – 12pm
One-Stop Tabata – 12pm
Good riddance 2020
Schedule your appointment at the NIH Blood Bank 301-496-1048!