March 2026 Newsletter by NIH R&W

3/18

3/24

3/25

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3/31

“Fitness for You” March 2026

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

Monday, March 2nd

6:00am Yoga for Athletes with Shannon: Whether an athlete or a fitness enthusiast, this Yoga practice involves improving muscle and joint range of motion, balance and flexibility. The only equipment needed for the class is a Yoga mat. Enhance athletic performance or the ability to perform daily activities with this Yoga experience!

Tuesday, March 3rd

12:15pm Chair Fitness with Charissa: This isn’t your grandmother’s chair workout! Designed for all fitness levels, prepare to work to exhaustion! Using light to moderate hand weights and a stationary chair, participants will engage in exercises that strengthen the major and minor muscle groups. Repetition-based, sets of 8 will be performed.

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

RKL II Rm. 220B: Take a trek, it’s not quite Spring yet! Learn how to be more efficient and results-based in using the treadmill! Learn proper positioning, spatial alignment, breathing techniques and how to maximize health benefits!

Wednesday, March 4th

8:00am Max Strength Upper Body with Shannon (InPerson Only) Bldg. 53: Don’t sit, get fit! Engage in heavy lifting to increase workout intensity! Using moderate to heavy hand weights, participants will perform exercises that strengthen the major and minor muscle groups. Coaching on proper form and alignment will ensure safety and maximize fat oxidation potential. This is an advanced class- some lifting experience is highly suggested.

12:00pm Upright Tabata 360 with Ashley: Maximize health and fitness goals with high-intensity interval training! Tabata involves 20-second bursts of hard work followed by 10-second recovery cycles in circuit-style repetition. Participants will need moderate to heavy hand weights to perform the exercises, in which heavier weights than usual is utilized to reach exhaustion.

12:15pm Sculpt + Strength with Charissa (In-Person Only) Bldg. 31 Rm. 1E04B: Get toned, get stronger bones! Using body weight, participants will perform strength exercises for 2 rounds of 8. Whether major or minor muscle groups, this workout is designed to engage the entire body! A mat will be provided. Don’t miss this low-impact, high-intensity, fatburning experience!

Monday, March 9th

6:00am Mini-Ball Strong with Shannon: Commit to getting fit! A repetition-based workout, participants will utilize a Bender ball/mini-ball and light to heavy hand weights to strengthen the major and minor muscle groups. A focus on proper alignment and spatial position will be coached. Get energized for the week!

Tuesday, March 10th

12:15pm Partner Power Play with Charissa (In-Person Only) RKL II Rm. 220B: Commit to getting fit…with partner fun! Using a mat and body weight, prepare for playful power exercises that maximize fat burn and trigger muscle exhaustion! In 60-second intervals participants will perform at least one round of exercise before switching with a partner whom will execute the same exercise within 1 minute. Prepare to sweat!

1:00pm Total Body Sculpt with Charissa: Get toned, get lean! Participants will perform exercises that are designed to strengthen the major and minor muscle groups while promoting fat burn at rest! Repetition-based, light to heavy hand weights will be utilized to engage in sets of 8.

Wednesday, March 11th

8:00am Yoga Strong with Shannon (In-Person Only) Bldg. 53: Get Yogi strong! This class is all about power! Using light to heavy hand weights and a Yoga mat, participants will move through guided exercises that promote mind-body connection for maximal results. Breath control will be coached and incorporated. This non-traditional approach to Yoga involves a fusion of strength training and asanas (poses) for the mind, body and spirit.

12:00pm Compound Strength + Mobility with Ashley: Increase bone health and induce fat burn at rest with strength training! Using a pair of moderate to heavy hand weights, participants will engage in a 45-second interval of work followed by a 15-second interval of recovery and repeat for at least 2 rounds.

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

Bldg. 31 Rm. 1E04B: Got a Pilates body? Characterized as a “lean and clean” look, the Pilates physique is pursued by professional dancers, circus performers, and models alike. The exercises are designed to lengthen and strengthen simultaneously by incorporating key principles like breath control, precision, flow, centering, concentration, oppositions and visuals. Receive coaching on proper alignment and form to achieve optimal results! A mat will be utilized and provided.

3:00pm Nourishment Beyond Food: Supporting Digestion & Metabolic Health with Non-Sleep Deep Rest with Allison: March is National Nutrition Month, and this year, you're invited to consider nourishment beyond food and the role of rest, breath, and nervous system regulation in supporting digestion, metabolism, and overall well-being. Non-Sleep Deep Rest (NSDR) is a restorative practice that supports the body’s ability to digest, absorb, and integrate not only nutrients, but also daily experiences and stress. When the nervous system shifts out of fight-or-flight and into a state of deep rest, the body is better able to support digestive function, blood sugar balance, and metabolic health. NSDR is rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep) and combines mindful breathing, a guided body scan, and visualization to bring the body into a deeply relaxed yet aware state. This practice offers a powerful complement to nutrition and lifestyle habits by creating the internal conditions necessary for true nourishment. Participation Link

Class Descriptions Cont.

Monday, March 16th

6:00am Balance and Stretch with Shannon: Increase mobility and flexibility! Learn proper posture and alignment for exercises and stretches that improve overall health and fitness! Repetition-based, this class is designed for accidental fall prevention! Participants will need a mat and a body bar or chair.

March 17th

12:15pm Kickboxing with Charissa (In-Person Only) RKL II Rm. 220B: Got kicks?! Learn authentic American kickboxing techniques while also gaining self-defense skills! In repetitions of 8, participants will perform genuine hit and kick combinations for a high-energy, calorie-expending, shadowboxing experience!

1:00pm Mat Pilates with Charissa: Lengthen and strengthen the body while inducing fat burn at rest! Using a sticky mat and light hand weights, participants will perform Pilates exercises that help create a longer and leaner look and increase fat oxidation post-workout! Repetitions of 8 will guide the class. This is a total body experience not to miss!

Wednesday, March 18th

8:00 am Yoga Calm with Shannon (In-Person Only) Bldg. 53: Recharge, reset. It’s a Yoga conquest! Prepare to perform asanas (poses) that relax the mind, body and spirit. Proper alignment will be coached to achieve maximal health benefits and recovery. A Yoga mat is suggested.

12:00pm Tabata Cardio with Ashley: Get Tabata fit! Tabata is designed to achieve maximal health and fitness benefits in a minimal amount of time. In circuit-style intervals of 20 seconds of hard work followed by a 10-second recovery cycle, participants will perform exercises that increase the heart rate for cardiovascular fitness. A mat is needed.

12:15pm Low-Impact Boxing Break with Charissa (InPerson Only) Bldg. 31 Rm. 1E04B: Roll like a butterfly, sting like a bee! Uppercut, hook, jab, bob and weave! Learn genuine defensive and offensive boxing skills! This workout focuses on proper posture and authentic boxing techniques. It will surely induce a sweat!

Tuesday, March 24th

12:15pm Cycling Session with Charissa (In-Person Only)

RKL II Rm. 220B: Join the revolution! Prepare to climb hills, traverse flat roads, and work to exhaustion! Whether navigating downhill or trudging through mud, there’s no terrain off limits in this class! It’s a low-impact, high-intensity workout for all!

1:00pm Swiss Ball + Wall Sculpt with Charissa: Break up boring workout routines with a stability ball and the wall! Strength and resistance training does the body good! For 2 rounds of 8 repetitions, participants will perform exercises using bodyweight, a Swiss ball, a fitness mat and a wall. A 5575cm resistance ball is ideal.

Wednesday, March 25th

6:00am Yoga for Spring with Shannon: This Yoga practice is designed to rejuvenate and restore the body while increasing flexibility! With a focus on breath control, proper posture, alignment and intentionality, it’s a Hatha-based practice, not to miss! Participants will need a Yoga mat and a Yoga block to participate.

8:00am Strong & Stable with Shannon (In-Person Only)

Bldg. 53: Knees buckle under pressure? It’s time to get strong and stable! Using light hand weights and a mat, participants can expect to perform exercises that strengthen the bones and muscles for daily activity and to avoid accidental falls! Repetition-based, this class is for all levels! Don’t miss it!

12:00pm Lo-Cardio, Mobility + Abs with Ashley: It’s a lowimpact, high-intensity workout for all levels! Using body weight, participants will perform strength, core, and balance exercises to increase overall fitness. Intervals of 30 seconds of work followed by 10-second cycles of recovery will guide the class. This approach to avoiding falls, increasing bone health, improving cardio health and sculpting the body is a no-brainer!

12:15pm Line Dance with Charissa (In-Person Only)

Bldg. 31 Rm. 1E04B: Get to stepping! NIH supported studies recommend 4,400 to 5,000 steps a day. The average Line Dance class generates 2,500 to 4,000 steps! Boost mood and crush movement goals with Line Dancing! Pop, soul and country line dances will be performed.

3:00pm Non-Sleep Deep Rest - Digesting Life: Rest as an Essential Nutrient with Allison: March is National Nutrition Month, and this year, you're invited to consider nourishment beyond food and the role of rest, breath, and nervous system regulation in supporting digestion, metabolism, and overall well-being. Non-Sleep Deep Rest (NSDR) is a restorative practice that supports the body’s ability to digest, absorb, and integrate not only nutrients, but also daily experiences and stress. When the nervous system shifts out of fight-or-flight and into a state of deep rest, the body is better able to support digestive function, blood sugar balance, and metabolic health. NSDR is rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep) and combines mindful breathing, a guided body scan, and visualization to bring the body into a deeply relaxed yet aware state. This practice offers a powerful complement to nutrition and lifestyle habits by creating the internal conditions necessary for true nourishment. Participation Link

Monday, March 30th

6:00am Max Strength with Shannon: Get lifted! Exercise is not only good for the body but for the mood too! Learn proper alignment and spatial positioning to perform squats, lunges and deadlifts for the loaded activities of daily life. A focus on the legs, glutes, and hips will guide this repetition-based class. To get moving, participants will need heavy hand weights.

Tuesday, March 31st

12:15pm Line Dance with Charissa (In-Person Only) RKL II Rm. 220B: Click heels and get all the feels with line dancing! Learn Pop, Soul, and Country line dances that incite a dance break in a public place! In counts of 8 students will slowly move through line dances with guided instruction before performing the song to music. It’s an exhilarating and unifying experience for all who engage!

1:00pm Glute Work with Charissa: Sculpt and strengthen the gluteal muscles! The gluteus medius and maximus are important to movement and support the low back. In repetitions of 8, participants will perform various exercises that increase gluteal health and aesthetic appearance. A mat and light to moderate dumbbells will be utilized.

Smart Grocery Shopping + Label Reading

Join us Tuesday, March 3rd from 12pm – 1pm for an engaging session designed to help you shop smarter, decode food labels with ease, and make healthier decisions with confidence. Register today!

How to Lower Cholesterol Without Medication

On Wednesday, March 4th from 12pm – 12:30pm learn practical, evidence-based strategies to lower cholesterol naturally and take charge of your cardiovascular health. Register today!

Caregiver Webinar

Every day, adult caregivers show up for parents, partners, friends, and family members, often while juggling work, family, and their own needs. On March 5th from 12pm – 1pm, Kaiser Permanente offers this free webinar supporting you with practical tips, real-life strategies, and helpful resources, no judgment, just support. Register today!

Lifestyle Medicine & Diet

On Wednesday, March 11th from 5pm - 5:30pm learn how adopting an anti-inflammatory, plant-forward diet can reduce, or even reverse, the effects of chronic diseases such as diabetes, heart disease, and hypertension Register today!

Dining Out the Healthy Way

Oon Tuesday, March 24th from 12pm – 1pm learn how to navigate menus with confidence, spot smarter options in seconds, and turn every meal into an opportunity to fuel your body well. Register today!

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:

March 9th – 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

*NEW* Ajay’s Ice Cream: Ice Cream, shaved ice, smoothies, milkshakes

*NEW* Althea’s Almost Famous: Serving vibrant Jamaican cuisine

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

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

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

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

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.”

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

*NEW* 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.

*NEW* 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.

*NEW* Pizzeria Coco: Offers unique gourmet brick oven pizzas.

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

*NEW* 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.

*NEW* She Be Cookin’: Known for signature gourmet eggrolls, fresh-cut 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.

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

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

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

Mobile Health Screenings

Our popular mobile health screening van returns to campus on Wednesday, March 18th from 8am - 2:30pm (closed for lunch 11:30am - 12:15pm). NIH employees, contractors, and trainees can receive real-time health checks including BMI, Blood Pressure, Cholesterol, and Hemoglobin A1C- without leaving campus, waiting in a clinic, or re-arranging your schedule! Reserve your slot today ! Walk-ins welcome! You do not need to be a Kaiser member to participate. Note: Lab draws are prohibited if completed within the last 6 months.

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.

Colorful Choices Spring Health Challenge

The simplest, most effective nutrition program ever — no calorie counting, no weighing or measuring. Just easy-toremember daily selections of colorful produce — more than 140 to choose from. A diet rich with fruits and vegetables is exceptionally healthy. It can reduce your risk of medical conditions while increasing energy and brightening your outlook. Registration opens on Monday, March 23. Form a team and create some healthy competition! More details to come on the NIH Wellness Listserv.

NIH Research Trade Show

April 28th – 30th

The NIH Research Trade Show is scheduled to take place on Tuesday, April 28th – Thursday, April 30th from 10am – 2pm on the Bldg. 10 South Lobby. Visit around 40 different scientific vendors each day and learn about advancements in scientific research and technology that will assist in making breakthroughs in medical research. Food trucks will also be in Lot 10H selling lunches every day

R&W Spring Bazaar – May 5th Bldg. 10 South Lobby

The R&W will be holding its annual Spring Bazaar on Thursday, May 5th, just in time for Mother’s Day and Graduations. Stop by the Bldg. 10 South Lobby between 10am – 2pm to shop from a variety of jewelry, craft and other vendors. More details to come in the April R&W Newsletter.

R&W Corporate Sponsor Fair – May 14th Bldg. 10 South Lawn

The NIH R&W Corporate Sponsor Fair will take place on Thursday, May 14th. Expect to see a variety of companies including local senior living, local apartment complexes, financial education, hotels, phone services, local attractions, travel companies and more. The fair will take place from 10am – 2pm on the South Lawn of Bldg. 10 or Bldg. 10 South Lobby if rain. More details available in the April R&W Newsletter.

Camp Fantastic BBQ - June 9th

The Camp Fantastic BBQ is scheduled to take place on Tuesday, June 9th from 11am – 2pm on the South Lawn of Bldg. 10. Come out to support a great cause, helping send children with cancer to a camp designed specifically for them. Enjoy great food, live music, a vendor fair, the NIH Community Market and more. More details to come.

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 The Bride, Hoppers, Project Hail Mary, The Super Mario Galaxy Movie 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!