2/9
“Fitness
for You” February 2026
Virtual & In-Person Fitness
Descriptions:
All levels are welcome!
February 3rd
12:15pm Swiss Ball Cardio ❤ Sculpt with Charissa: Experience the bliss of Swiss ball training! Using a 55cm to 75cm ball (taller persons using greater dimensions), participants will engage in heart elevating, calorie-annihilating exercises! Repetition-based, prepare to work to exhaustion! A mat will be utilized.
1:00pm Treadmill Cardio ❤ Circuit with Charissa (InPerson Only) RKL II Rm. 220B: It’s heart-health month! Join this cardio session on the treadmill! Interval/based, participants will choose low or high impact suggestions for trekking hills, roads, beaches and more! Comfortable fitting clothes and tennis shoes are required for this class.
February 4th
8:00am Core Fusion Cardio ❤with Shannon (In-Person Only) Bldg. 53: Get to the core! Keeping the center conditioned is integral to ease of daily activity. And because the legs lead to the heart, cardiovascular fitness is encouraged. For 30second intervals of work followed by 10-second recovery cycles, participants will perform exercises for trunk and cardiovascular health. A mat and weights will be provided.
12:00pm Balance Sculpt with Ashley: Increase mobility and strength! Perform all exercises while upright! This class fuses strength and balance training for a low impact, high-intensity power workout! 45-second intervals of work followed by 15second cycles of recovery will guide the class. Moderate to heavy weights will be utilized.
12:15pm Bodyweight Sculpt Low-Cardio ❤ with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Get fit! Repetitionbased, participants will flow through a fusion of strengthening and conditioning exercises in sets of 8. It’s a calorie-slashing, fat-blasting workout not to miss! Mats will be provided.
February 9th
6:00am Mobility + Strength with Shannon: Get balanced! Learn proper posture and its connection to mobility and ease of movement! Strengthen the major and minor muscle groups using light hand weights! Join this repetition-based, low-impact workout to start the day! A fitness mat will be utilized.
8:00am Yoga for Athletes with Shannon (In-Person Only Bldg. 53): Yoga for Athletes is a non-traditional Yoga class created to respond to the muscular stress and tightness that athletes experience as a result of physical demands that competitive sports put on the body. With a focus on increasing flexibility and improving joint and muscle range of motion, this Hatha- based class helps to lengthen common shortened muscles like the hamstrings, quadriceps, and calf muscles, while also focusing on opening problem areas like the shoulders and hips. Whether an athlete or a desk professional, all can benefit! A mat and Yoga blocks will be utilized
February 10th
12:15pm Cycle Cardio ❤ with Charissa (In-Person Only)
RKL II Rm. 220B: It’s time for a revolution! Commit to half an hour of low-impact, high-intensity cardiovascular training on the stationary bike! Interval-based, participants should prepare to sweat! Cycling shoes or tennis shoes and comfortable clothing are required.
1:00pm Chair Cardio ❤ + Sculpt with Charissa: Who said a workout in the chair is easy? Participants will never view chair workouts the same after this total body experience! Using light to moderate hand weights and a stationary chair, the major and minor muscle groups will be explored, with repetitions of 8 guiding the class. A mat is optional.
February 11th
12:00pm Upright Upper Body Strength with Ashley: Increase upper body strength! Moderate to heavy hand weights will be utilized for 45 seconds of work followed by a 15-second cycle of recovery on repeat! Participants will perform exercises designed to strengthen the biceps, triceps, shoulders, chest, abs and back. Don’t miss it!
12:15pm ❤ Cardio Box with Charissa (In-Person Only)
Bldg. 31 Rm. 1E04B: Crush calories with shadow boxing! This low-impact, high-intensity workout is designed to empower, excite, and enhance resilience and inner strength! Learn authentic boxing techniques and combinations for an energetic and efficient commitment of the day!
3:00pm Non-Sleep Deep Rest: Heart-Centered Stillness –Resting Deeply with Allison: February invites us to care for the heart physically, emotionally, and energetically. In honor of American Heart Health Month, explore non-sleep deep rest (NSDR), a restorative practice that calms the nervous system, reduces stress, and supports heart health from the inside out. NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing, a body scan, and visualization practices to bring oneself into an aware, yet deeply relaxed state. Participation Link
February 12th
12:15pm QuickFit Check (In-Person Only) RKL II Rm. 220B with Charissa: Know your numbers - Body Fat Percentage and BMI (Body Mass Index) Take your results with you!
February 17th
6:00am Balanced Body with Shannon: Got balance? Grab a chair or body bar to test mobility! Repetition-based, participants will move through various exercises to challenge balance and strength. Learn proper form and alignment for each movement. Start the day in a stable way!
8:00am HIIT for ❤ + Stretch with Shannon (In-Person Only) Bldg. 53: Increase the heart rate and overall health with a fusion of advanced cardiovascular strength training and stretching. Using heavy weights and a mat, participants will engage in short bursts of interval-based lifting followed by a short recovery and repeat. Expect to work to exhaustion!
Fitness Descriptions Cont…
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12:15pm Kickbox Cardio❤ with Charissa (In-Person Only) RKL II Rm. 220B: Get fit with cardio kickboxing! Move through authentic American kickboxing sequences and learn proper form and execution of defensive and offensive fighting techniques! Repetition-based, participants can expect an invigorating, calorie-crushing experience!
1:00pm Cardio ❤ Box with Charissa: Roll like a butterfly, sting like a bee! Take a boxing break, duck, bob, and weave! Using bodyweight, participants will shadow box to increase cardiovascular health, reaction time, and hand eye coordination. Authentic boxing form and techniques will be coached. Bring a friend and shuffle hop in!
February 18th
12:00pm QuickFit Check (In-Person Only) Bldg. 53 with Shannon: Know your numbers - Body Fat Percentage and BMI (Body Mass Index) Take your results with you!
12:00pm Mobility Upright Lower Body Strength with Ashley: Get stronger, improve mobility! While upright, participants will utilize moderate to heavy weights for squats, lunges and more! Intervals of 45 seconds of work followed by 15-second recovery cycles will guide the class.
12:15pm Core on the Floor with Charissa (In-Person Only)
Bldg. 31 Rm. 1E04B: Be core-ageous! The limbs radiate from the core, guaranteeing a total body workout! In repetitions of 8, participants will perform various exercises that are designed to strengthen the trunk. Using one’s own body weight and a matwhich will be provided- it’s an invigorating, midday class not to miss!
February 23rd
12:15pm QuickFit Check (In-Person Only)
Bldg. 31 Rm 1E04B with Charissaz: Know your numbersBody Fat Percentage and BMI (Body Mass Index) Take your results with you!
February 24th
8:00am Yoga ❤ Relax with Shannon (In-Person Only)
Bldg. 53: End the month with restorative Yoga! Regulate breathing and heart health with this calming, spiritual practice. Connect the mind, body and spirit through awareness, alignment and intention. Participants will perform a limited number of poses on the floor, ending in savasana. Mats will be provided.
12:15pm Line Dance for ❤ Love with Charissa (In-Person Only) RKL II Rm. 220B: Step, hitch, tap side-toside…! Bring a friend, don’t lose the stride! Learn popular soul, country-western and pop line dances! This high-energy, foottapping addition to the day will have the heart beating away!
1:00pm Abs Only with Charissa: Want stronger abs?! Absolutely! Using light hand weights, participants will perform exercises designed to strengthen the internal and external obliques, the transverse and rectus abdominis, and the pyramidalis. This class is repetition-based, in which sets of 8 will guide the class. Prepare to work to exhaustion! A mat is suggested.
February 25th
12:00pm Tabata Cardio ❤ with Ashley: Invigorate the heart! Incorporate Tabata fitness into mundane workouts to supercharge the body! Tabata is high-intensity interval training designed to illicit maximal health benefits in a short amount of time. Tabata consists of 20-second bursts of hard work followed by 10-second cycles of recovery on repeat. Grab a mat and a friend and join in!
12:15pm Line Dance for ❤ with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Dance in the name of love? Come join the line dance party! Whether pop, soul or country line dance songs, this low-impact, cardiovascular workout keeps participants engaged! Dance releases happy endorphins while increasing cognitive and heart health! Get in the groove! No line dance experience necessary.
3:00pm Non-Sleep Deep Rest: Heart-Centered - Stillness as Medicine with Allison: February invites us to care for the heart physically, emotionally, and energetically. In honor of American Heart Health Month, explore non-sleep deep rest (NSDR), a restorative practice that calms the nervous system, reduces stress, and supports heart health from the inside out. NSDR is rooted in the ancient tradition of yoga nidra ("nidra" meaning sleep) and combines mindful breathing, a body scan, and visualization practices to bring oneself into an aware, yet deeply relaxed state. Participation Link
February 27th
6:00am Strong + Stable with Shannon: Be strong, be stable! End the month with low-impact, low-intensity strength training! Using light weights, participants will activate the major and minor muscle groups for a total body experience! Repetition-based, proper alignment and spatial positioning will be coached.
February Wellbeing Webinars
Healthy Eating Webinar- DASH Diet
On Thursday, February 12th from 12pm – 1pm learn how to manage high blood pressure and improve heart health with Dietary Approaches to Stop Hypertension (DASH) meal plan. Register today, even if you are unable to attend the live virtual session. Recording link will be provided 24 hours after the live session.
NIH R&W Food Truck Program
Returns March 2026
The NIH R&W Food Truck Program will return in March 2026. Expect to see many of your favorites return as well as a few delicious new choices to be added in 2026.
Upcoming NIH Community Events
• March 9th – Food Trucks Return – Bldg. 10 Lot 10H
• April 23rd – Earth Day/Take Your Child to Work Day – NIH Campus
• April 28th – 30th – NIH Research Vendor Expo –Bldg. 10 South Lobby
• May 2025 – Local Vendor Show – Bldg. 10 South Lawn
• June 9 – Camp Fantastic BBQ – Bldg. 10 South Lawn
• September 15th – 17th – NIH Research Festival –Bldg. 10 South Lobby, FAES Terrace and FAES Classrooms
• September 24th – NIH Institute Relay (rain date September 29th or 30th) – Bldg. 1
• November 4 – Holiday Run (tentative)
• November 19 & 20 – Holiday Bazaar – Bldg. 10 Sout Lobby
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.
Dini’s Divine Homemade Pies: Freshly baked in small batches, our pies are all-butter, all-heart, and made with the best seasonal ingredients we can find. Each one is a love letter to flavor, from the flakiest golden crusts to the juiciest, just-sweetenough fillings.
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.
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.
R&W members, through 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 through 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 through 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 the hottest new movies like Wicked For Good, Zootopia 2, Five Nights at Freddy’s 2, Avatar: Fire and Ash, The Spongebob Movie: Search for Squarepants, Anaconda and more. Save 20% - 55%!
Are You Ready to Rock?
Catch performances of Morgan Wallen, Beyonce, Post Malone, comedians and more live Discounts vary!
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!
Attractions Discounts Across the US
Flying to your vacation destination? Save on airfare for American Airlines, Delta, United and more Save up to 20%!
R&W members can reserve a hotel stay at over 225,000 hotels around the world. Be on the lookout for the Best Rate Guarantee symbol! 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!
Great Wolf Lodge, the largest family of indoor water park resort, defies the weather outside with an indoor water park experience that has young and old soaking in the 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. Discounts vary!
Community Market
Tuesdays
Bldg. 10 S. Lobby 10am – 2pm
I Love ❤ Yoga –6am
Swiss Ball Cardio 12:15pm
In-Person Treadmill Cardio –1pm (Rockledge II)
Mobility + Strength – 6am
In-Person Yoga for Athletes – 8am (Bldg. 53)
In-Person Cycle Cardio – 12:15pm (Rockledge II)
Chair Cardio + Sculpt – 12:15pm
In-Person HIIT for ❤ + Stretch – 8am
In-Person Kickbox Cardio – 12:15pm (Rockledge II) Cardio Box – 1pm
In-Person QuickFit Check – 11am (Bldg. 31 Rm. 1E04)
In-Person Core Fusion Cardio – 8am (Bldg. 53)
Balance Sculpt –12:15pm
In-Person Bodyweight Sculpt Low-Cardio –12:15pm (Bldg. 31 Rm. 1E04)
Mobility Upper Body Strength – 12pm
In-Person Cardio Box–12:15pm (Bldg. 31 Rm. 1E04)
NSDR – Heart Centered Stillness: Resting Deeply – 3pm
In-Person QuickFit Check – 11am (Bldg. 53)
Mobility Lower Body Strength – 12pm
In-Person Yoga Relax – 8am (Bldg. 53)
In-Person Line Dancing for ❤ –12:15pm (RKL II) Abs Only – 1pm
Tabata Cardio – 12pm
In-Person Line Dancing for � � � –12:15pm (Bldg. 31 Rm. 1E04)
NSDR – HeartCentered: Stillness as Medicine – 3pm
In-Person QuickFit Check – 12:15pm (Rockledge II)
Strong + Stable –6am
Schedule your appointment at the NIH Blood Bank 301-496-1048