Issuu

6/2

6/3

6/9

6/24

“Fitness for You” June 2026 Virtual & In-Person Fitness Descriptions:

All levels are welcome!

Monday, June 1st

6:00am Strength & Stability with Shannon: Get stronger and more stable! Using light weights and a mat, participants move through repetition-based sets of exercises that strengthen the major and minor muscle groups. Receive coaching on proper alignment to avoid injury and improve posture.

Tuesday, June 2nd

12:15pm Ball + Wall Sculpt with Charissa: From the ball…to the wall! Prepare to sculpt it all! This total body toning class involves strengthening the major and minor muscle groups using a 55”-75” Swiss ball and the wall. Repetition- based, participants will perform 2 sets of 8 repetitions of each exercise. A mat is also recommended.

1:00pm Treadmill Training with Charissa (In-Person Only)

RKL II Rm. 220B: Increase cardiovascular endurance and strength with treadmill training! Whether hills or flat roads, head winds or sand, participants will be challenged with various terrains to improve overall health. Interval based, prepare to sweat! First come, first served; arrive early.

Wednesday, June 3rd

8:00am Balanced Body Strong with Shannon (In-Person Only) Bldg. 53: Increase mobility and strength! Using a body bar and light hand weights, participants will move through balance training exercises, with a focus on proper alignment and posture. Repetition-based, prepare to increase knowledge of how to prevent falls and bone loss!

12:00pm 360 Circuit with Ashley: Get fit with this circuit! In an interval of 45 seconds of work followed by a 15-second period of recovery, participants will perform an exercise and repeat it for at least 2 cycles. Prepare to work to exhaustion! A set of moderate to heavy hand weights and a mat are needed.

12:15pm Stretch + Flow with Charissa (In-Person Only)

Bldg. 31 Rm. 1E04B: Let it go…stretch and flow! With a focus on breath control and proper alignment, participants move through various stretches to benefit the major and minor muscle groups. Whether blocks or straps, props are introduced to increase range of motion and flexibility in each stretch, held for 2 -3 cycles of breath. Mats are provided.

Monday, June 8th

6:00am Summer Yoga Summer with Shannon: Retreat from the heat with this midday Yoga class! Designed for all levels, prepare to connect the mind, body and spirit in performance of asanas that pay homage to Hindu deities while increasing flexibility and awareness. Get grounded!

Tuesday, June 9th

12:15pm Barre + Pilates with Charissa (In-Person Only)

RKL II Rm. 220B: Barre is performed while standing, and Pilates is performed on the floor! Get the best of both worlds during this high-intensity, low-impact experience! Using light weights and a mat, participants will move through exercises in repetitions of 8 for 2 rounds. It’s a calorie-crushing, fat-burning workout not to miss!

1:00pm Wall Stretch with Charissa: Feeling tense or tight? After this stretching session, expect to feel lighter! Using a mat and the wall, participants move into stretches that are designed to decompress, open, and/or increase muscle and/or joint range of motion. It’s a total body experience not to miss!

Wednesday, June 10th

8:00am Tabata + Stretch with Shannon (In-Person Only) Bldg. 53: High-intensity interval training is not for the weak! Tabata is designed to induce exhaustion through bouts of hard work followed by short recovery. In a 20-second interval of maximal exertion, after which consists of a 10-second rest period, participants will perform various strength and cardio exercises and repeat for up to 4 rounds. Stretches will be incorporated to achieve a total body workout

12:00pm Compound Strength: Upright with Ashley: Performed while standing, participants use a set of moderate to heavy weights to increase power and endurance in 45-second intervals of work followed by 15-second cycles of recovery. Prepare to activate the major and minor muscle groups.

12:15pm Core on the Floor with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: A strong core often equates to a strong body! Because the limbs radiate from the core, strengthening the center is essential to ease in daily activity. Using body weight, prepare to move through repetitions of 8 exercises for 2 rounds. A mat is provided.

3:00pm Non-Sleep Deep Rest – Slowing Down with Allison: As the Summer Solstice approaches and the days grow longer, many of us find ourselves moving at full speed with work deadlines, graduations, travel, and shifting summer routines. As the energy and heat of summer begin to build, this is also an important time to pause, slow down, and reconnect with rest, Join us this month for the practice of non-sleep deep rest (NSDR), a guided practice rooted in the ancient tradition of yoga Nidra (“Nidra” meaning sleep). Through mindful breathing, body awareness, and guided relaxation, NSDR helps calm the nervous system while bringing the body into a state of deep rest and restoration. Participation Link

Monday, June 15th

6:00am Max Strength: Shoulders + Upper Back with Shannon: Up the ante with power lifting! Using heavy weights, with moderate weights on standby, participants move through repetition-based shoulders and thoracic exercises in sets of 4. Prepare to work to exhaustion! Expect to induce fat oxidation at rest!

Tuesday, June 16th

12:15pm Cycling Revolution! with Charissa (In-Person Only) RKL II Rm. 220B: Induce shock to the body with interval-based cycling challenges! Crush calories and increase metabolic response by traveling various terrains to pop music! With top hits from the 50s to the 2000s, this high-energy, lowimpact workout is sure to release happy endorphins for all willing to join the revolution!

1:00pm Barre Sculpt with Charissa: Lengthen and strengthen the body simultaneously with ballet-inspired conditioning! In repetitions of 8, participants will flow through exercises using very light hand weights and a fitness mat. It’s a low-impact, high-intensity workout for all! Don’t miss it!

Visit our website at www.govemployee.com/nih

Class Descriptions Cont…

Wednesday, June 17th

8:00am Yoga Fit with Shannon (In-Person Only) Bldg. 53: Avid sports or fitness enthusiast? Join this class designed to increase performance range of motion and flexibility! Using a mat, prepare to move through various asanas while focusing on correct posture, alignment and controlled breath. Connect the mind, body and spirit and achieve wholistic health benefits.

12:00pm Tabata Bootcamp with Ashley: Get fit with HIIT! This high-intensity interval training class involves performing various exercises in 20-second intervals of hard work followed by 10-second recovery intervals using bodyweight and a fitness mat. For each muscle group, at least 4 rounds can be expected.

12:15pm Foam Roll + Stretch with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Flex, Decompress & Stretch! Using props like straps, foam rollers and blocks, participants will be guided through stretches and myofascial release to rejuvenate the body. Step away from the desk…and de-stress!

Monday, June 22nd

6:00am Yoga 4 Athletes with Shannon: It’s a practice for sports competitors and fitness enthusiasts alike! With a focus on muscles and joints that are typically compromised or overworked, this Yoga class is designed to increase range of motion, flexibility, decompress the spine, and lengthen. Prepare to connect the mind body and spirit! A mat is suggested.

Tuesday, June 23rd

12:15pm Total Body Stretch with Charissa (In-Person Only) RKL II Rm. 220B: Using a mat while incorporating controlled breaths, participants will flow through stretches designed to relieve the joints along with the major and minor muscles of the body. Reduce stress and duress from exercise, sitting for lengthy durations, or health conditions and medications. It’s a calm, cadenced experience not to miss!

1:00pm Floor Stretch + Strap with Charissa: Need body ache relief? Stretching is recommended! Using a strap or long towel, participants will engage in various stretches for the major and minor muscle groups and joints. Each stretch will be held for at least 2 cycles of elongated breaths to achieve maximum health benefits. Grab a mat and a friend and let’s get to stretching!

Wednesday, June 24th

8:00am Core Fusion with Shannon (In-Person Only) Bldg. 53: Using light hand weights, participants will perform core exercises in repetitions of 8. The core is important to movement and ease in daily activities. By strengthening the core, prepare to strengthen the entire body! Mat optional.

12:00pm Tabata Strength with Ashley: Achieve max health benefits in a minimal time with Tabata training! Using a pair of moderate to heavy weights and a mat, participants perform strength exercises in 20-second intervals of work followed by 10-second intervals of recovery. Prepare to work to exhaustion!

12:15pm Line Dance with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Review and learn new country, pop and soul line dances! Whether weddings, festivals, concerts, reunions, work events, or celebrations, be prepared to hit the dance floor! In counts of 8, easy to moderate line dances will be performed. It’s a high-energy, low-impact experience not to miss!

3:00pm Non-Sleep Deep Rest: Creating Stillness with Allison: As the Summer Solstice approaches and the days grow longer, many of us find ourselves moving at full speed with work deadlines, graduations, travel, and shifting summer routines. As the energy and heat of summer begin to build, this is also an important time to pause, slow down, and reconnect with rest Join us this month for the practice of non-sleep deep rest (NSDR), a guided practice rooted in the ancient tradition of yoga Nidra (“Nidra” meaning sleep). Through mindful breathing, body awareness, and guided relaxation, NSDR helps calm the nervous system while bringing the body into a state of deep rest and restoration. Participation Link

Monday, June 29th

6:00am Core Strength + Bands with Shannon: “Core”ageous? Take the challenge! Using resistance bands and/or loop bands and a mat, participants will perform strengthening exercises designed for the trunk. The core is integral to movement and important to mobility and stability.

Tuesday, June 30th

12:15pm Line Dance with Charissa (In-Person Only) RKL II Rm, 220B: Get in the groove, it’s time to move! Keep reaction time, memory and coordination sharp with line dancing! Typically, each song is 32-counts, performed to soul, country and pop line dances. The instructor teaches each sequence slowly before dancing the song in entirety with participants. Boost mood and confidence with line dancing!

1:00pm Bodyweight Sculpt with Charissa: Using one’s own body weight, participants perform low-impact, high-intensity exercises that strengthen the major and minor muscle groups. 30-second intervals of work followed by 10-seconds cycles of recovery can be expected. Grab a mat and join in!

How to Lower Your A1C

Understand what your A1C numbers really mean and learn simple ways to support better blood sugar control whether you’re managing prediabetes or working to prevent it.

Date: Thursday, June 4th from 5pm –5:30pm

Speaker: Kwame Akoto, MD, Internal Medicine Register: How to Lower Your A1C

Dermatologist’s Summer Skin Tips

Get expert advice on sun protection, skin cancer prevention, common summer skin concerns, and how to choose and use sunscreen effectively.

Date: Thursday, June 18th from 12pm – 12pm

Speaker: Tola Oyesanya, MD, Dermatology Register: Dermatologist's Summer Skin Tips

Mark Your Calendars for the NIH Institute Relay

The NIH Institute Relay is scheduled to take place Thursday, September 24th from 11am – 1:30pm in front of Bldg. 1. More information about the event will be announced in the coming weeks but it’s never too early to start assembling your team, thinking of creative names and training for the race. It’ll be here before you know it.

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 20th. Online pre-ordering is encouraged when applicable. Menus available on the R&W website.

Truck schedule is as follows:

Thru November 20th – 3 savory, 1 sweet

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

Althea’s Almost Famous: Serving vibrant Jamaican cuisine.

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

Blue Nile Burgers: Serving up globally inspired street food with flavors of the world one smashburger at a time.

Bull on the Loose: Serving up the DMV's best fresh, original pit barbecue

Bruster’s Ice Cream: A variety of ice cream flavors

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.”

The Dessert Junkie: Offers an incredible range of desserts, from ice cream to gourmet cupcakes, chocolate covered strawberries, gourmet donuts and much more.

DC Slices: Hot, fresh, thin-crust pizza, crispy tater tots, sides and salads.

Funnel Fare: Specializes in funnel cakes, deep fried goodies and lemonades.

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.

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

Koshary Corner: Vegan and gluten-free Egyptian street food.

Kush: Sudanese & Middle Eastern cuisines, inspired by family recipes and influenced by global flavors

Little Lady Grill: Latin fusion grilled goodies.

Maryland Brat & Butcher Co.: Authentic old-world sausages. Crafted in Rockville MD. Inspired by the world's best streetfood. (Formerly Plan B Sausages LLC)

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.

Retro Grill: Serving Maryland crab cakes, smash burgers & comfort food favorites

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.

She Be Cookin’: Known for signature gourmet eggrolls, freshcut Idaho Russet fries, homemade seafood salad, and Sweet Potato Pound Cake.

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.

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

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

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

Yummie Thai Kitchen: treat yourself to a menu full of flavor featuring our famous Pad Thai, Drunken Noodle Bowl, Fried Rice, and more!

NIH Take a Hike Day – June 4

What better way to take a break from all of the hustle and bustle than to go for a leisurely stroll or jog around the perimeter of the NIH campus (total distance 3.25 miles). Join us on Thursday, June 4th at Bldg. 1 for Take a Hike Day, beginning at 11:30am. Arrive early and visit the various information booths that will be in attendance. Here is your chance to be head and shoulders (and knees and toes) above your co-workers. Come join the NIH R&W on the front grounds of Building 1 for a prewalk/fun run warm up session. Be sure to carry your NIH ID with you to ensure access back onto campus. Attendees are encouraged to bring a hat, sunglasses, sunscreen, and a refillable water container. Suitable walking shoes are also recommended. Register Today!

R&W Annual Meeting – June 2026

The R&W will hold its Annual Meeting from 12pm – 1pm on June 24th. This year’s meeting will be held in Bldg. 31 Rm. 1E04B (Conference Room 2) Learn more about the R&W and the Employee Services we provide to the NIH community, join the board if you desire and share your suggestions regarding what you’d like to see from the R&W in 2026-2027! Join us as we plan for another year!

Visit

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.

Top Shelf Jerky: Bringing artisanal crafted Jerky including Traditional Western, Bacon Sriracha, Korean BBQ, Tequila Chipotle, Honey Jalapeño, Peppered Beef, Maple Bourbon, Lean Grass-Fed Elk or Bison. You are bound to find a flavor to entice your palate and a healthy snack to satiate.

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.

Music, Food, Games and More… Camp Fantastic BBQ is June 9th

Gather up your friends and co-workers and come over to the Annual Camp Fantastic BBQ! Join us Tuesday, June 9th on the South Lawn of Bldg. 10 from 11am - 2pm as we raise money to give children with cancer a summer experience to remember. The afternoon will be filled with great food, live music, games, our weekly Community Market, a mini-vendor fair and more. The first 170 people to visit the Contemporaries table will receive a free ticket for a FREE mini funnel cake from Funnel Fare.

FOOD: B-Dubs Island Soul, BBQ & Tech, Jimmy’s Famous Seafood and Funnel Fare

MUSIC: Piedmonsters and The Affordable Rock ‘n Roll Act

COMMEMORATIVE T-SHIRTS: T-Shirts commemorating the BBQ will be sold to raise funds for the Camp.

Line Dancing: FREE Line Dancing Class

SPONSORS: Visit the BBQ sponsors located on the South Lawn of Bldg. 10

All Star Pediatric Dentistry, American Benefits Exchange, Ameritech Construction Corporation - Super Windows, Bainbridge Cabin Branch, Contemporaries, Cummins Dental Group, EVEN Hotel Rockville, FedAdvantage, Flats at Bethesda Avenue, Kaiser Permanente, Kinetic Spine & Rehab, Marriott Bethesda Downtown at Marriott HQ, Moyer & Sons Moving, NIH Federal Credit Union, Residence Inn by Marriott Bethesda Downtown, Southern Management, T-Mobile, and Value Dry

Community Market: Visit a variety of your favorite market vendors.

Purchase your meal directly from the food trucks. A percentage of all food sales and proceeds from t-shirt sales will go to help support the Special Love/Camp Fantastic program. Come be a part of the event, bring your coworkers and make a difference in a child’s life!

NIH Safety, Health & Wellness Day: June 9th

NIH’s Safety, Health and Wellness Day will be held in coordination with the Camp Fantastic BBQ on Tuesday, June 9th from 10am – 2pm, in the Bldg. 10 South Lobby. This event celebrates and raises awareness of health, safety and wellness for our workforce and is held every June celebrating National Safety Month. The event focuses on enhancing employee safety awareness and preventing or reducing workrelated injuries and illnesses. A wide range of safety and health promotion exhibits offered by the Office of Research Services, such as Laboratory Safety, Industrial Hygiene, Fire Department, Police, Integrated Pest Management (IPM), Fall Protection, Wellness, NIH Family and Child Care, Employee Assistance Program (EAP), Radiation Safety and more will be present. NIH Safety, Health and Wellness Day is hosted by the ORS with additional support from the Occupational Safety and Health Committee, NIH Food and Dining Services, NIH Recreation & Welfare, the Division of Amenities and Transportation Services, and more. Plan to attend this fun, interactive event with a coworker!

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!

Tickets available to Amusement Parks and Attractions across the US. Visit Disney World, Disneyland, Universal Studios, SeaWorld, Busch Gardens, Kings Dominion, Sesame Place, Legoland, Madame Tussauds, Six Flags, Ripley’s, WonderWorks, Aquariums, Zoos, Museums and more. Discounts vary!

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%! adoe

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!

See Summer’s BIGGEST Movies for a Discounted Price!

Highly anticipated movies include Star Wars: The Mandalorian and Grogu, Masters of the Universe, Scary Movie, Disclosure Day, Toy Story 5, Supergirl, Minions and Monsters, Moana, The Odyssey, Spider-Man: Brand New Day, and Coyote vs. Acme.