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Virtual Fit for YOU Descriptions All fitness levels welcome
Yoga Sculpt with Shannon: Not your average Yoga class! Combines resistance training using hand weights or other weight items at home with breath-work and Yoga asanas (poses). A total body workout with an emphasis on breath! (No experience needed) Functional Fun with Charissa: You think you are functionally fit? This approach to daily movement is made fun with props such as plates or trays, wine glasses and forks and spoons. Activating every muscle group, focus will be on proper alignment in daily functional movement and activities. Chair Tabata with Ashley: Get a stable chair and prepare to move through Tabata intervals of strength and cardio during this 30minute class! Low-to-moderate intensity. Strong & Stable, Focus - Hip Stability with Shannon: Hips are integral to movement. This edition of “Strong and Stable” focuses on proper alignment of the hips and incorporates exercises to strengthen the hips as well as the rest of the core and body. Get prepared to put your hips into it! Limb Layering + Stretch with Charissa: Class is designed to work your limbs, using your own bodyweight, to near exhaustion! By varying the repetitions with the same exercise, prepare for high caloric expenditure...which means you’ll sweat! The major and minor muscle groups will be explored for a total body workout! Cardio Explosion with Ashley: Back at it with a cardiovascular workout to catapult you into the weekend! We at NIH know that energy begets more energy...and no better way to close the work week than with a “shot” of cardio on the rocks! Strengthen the bones and the heart as a result of cardiovascular exercise...amongst other health benefits! Moderate to high intensity. HIIT It! with Shannon: Start your week with strong productivity! “HIIT” involves high-intensity interval exercise followed by short recovery. Hand weights may be used. Engage and activate every major muscle group in this total-body approach to fitness! Get It On the Floor! (Guts + Glutes Edition) with Charissa: Moving from standing to the floor in intervals, this gluteus and abdominal focus of fitness workload will fire up fat cells and begin to tone your rear and the most stubborn love handles! All muscle groups involved, grab a friend and prepare to get it on the floor! Total Body Utensil Utopia with Ashley: Hand Towel and Paper Plate Edition Paper plates and/or a hand towel will be used as props to enhance the intensity of this cardiovascular and strength class! Triple Extension with Shannon: A functional fitness class focusing on proper alignment of the knees, hips and ankles for safety and efficacy in daily movement of the body. Low to moderate impact. Desk Finesse + Destress with Charissa: Don’t think that you could get a great workout at your desk? Join this non-stop cadenced class that can be done at the desk! A focus on the major muscle groups, prepare to stay physically and mentally strong and healthy with this breath-based approach to desk fitness! Power of the Pyramid, Power of 10 Edition with Ashley: In the pyramid, the option is to build up, or descend. In this class, the heart rate will ascend, with mid-to-strong intervals of workload, followed by descending to short recovery. With repetitions of 10 that increase in intensity, the heart temporarily works harder, resulting in increased blood flow and capacity of the heart, after coming off the rest period. Take on this total body workout to energize every cell in preparation for the weekend!
2020 Mobile Mammography Screening
The George Washington Breast Cancer Center will make four visits to NIH for our 2020 Mammography Screening. All NIH employees, their families, contractors, visiting scientists and others associated with NIH are eligible to participate. The screening dates are as follows: Thursday, July 23rd – Bldg. 45 Wednesday, September 23rd – Bldg. 45 Thursday, November 5th – Bldg. 10 Lot 10H The van will be on-site from 9:30am - 3:30pm taking prescheduled appointments. Reservations can be made no more than 1-month prior of screening date. There is a minimum requirement of 15 participants for the screenings to take place and a maximum of 25 per date. Each screening is conducted by a female technologist, and a board-certified radiologist specializing in mammography will interpret the images. Appointments should take approximately 20 minutes. Most insurance companies will cover the cost (approx. $350) of the screening. To see if your insurance is accepted or to make an appointment, call 202-741-3252. If there is no answer, please leave a message with your name and phone number. The GW Mammovan staff will call you back and schedule your appointment. Please have your insurance card and doctor’s information available when calling to make an appointment. Who is Eligible? Any woman IS eligible if she meets the following: • She is age 40 or older • She is not pregnant or breast-feeding • She does not have breast implants • She does not have any prior history of breast problems (patients who need a 6 months follow up must get a Diagnostic mammogram not Screening) • She is not having symptoms such as a lump in either breast or unusual breast pain • She has a referring physician or doctor of record (Ex. Medical Doctor, OBGYN doctor) • She has not had a mammogram within the last 12 months Individuals with disabilities who need Sign Language Interpreters and/or reasonable accommodation to participate in this screening should contact the R&W at 301-496-8746 and/or the Federal Relay 1-800-877-8339 or email David Browne. Requests should be made at least 10 days in advance of the appointment. For more information about mammography, breast cancer, or other types of cancer call the National Cancer Institute’s Cancer Information Service at 1-800-4-CANCER or see www.nci.nih.gov.
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.
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Help Support Local Businesses Ideas for Mother’s Day & Graduation
Cupcakes Lounge – Offering tasty treats for special occasions or every day. Info available on Facebook.
Distinctive Accessories - Special savings up to 20% off!
Ravenhook Bakehouse – Breads delivery available.
The Jewelry Store – Join Jackie every Tuesday and Thursday at 7pm on Facebook Live. View, discuss and purchase jewelry.
Randalia Beehive – Shop honey, soaps, deodorant, balms, candles and more on Etsy (free shipping over $35) or Amazon.
In-Jeen-Yuhs - Offering a 20% discount on orders of $50+ thru May 11th. Shop from handmade urban artisan wares, ingeniously designed home goods and personal wares from repurposed materials. Use code NIH20.
Chocolate Moonshine – Order truffle bars, fudge and other tasty favorites online. If you have questions call 202-400-1904.
KVZ Designs - Offering 40% off all beaded jewelry and markdowns on nearly everything else! Visit KVZ Designs and use code RetailTherapy for 40% off beaded jewelry. Cotton/silk scarves, beaded ornaments, footwear and felted work animals have been marked down on sale now thru…whenever! Herbal Alchemist – The Herbal Alchemist has various items on sale right now! “Favorite” an item and receive a coupon code for a 10% discount to use when checking out. If you have questions contact Nancy and get updates on Facebook.
Swizzler - Home delivery of DIY Swizz Kits Dogs on Curb – Online ordering available CapMac – Family meals, ala carte and more available for delivery. Contact Josh for inquiries and more info. PhoWheelsDC – Serving neighborhoods in the DMV. Request they serve and deliver to yours and order ahead online. Astro Doughnuts & Fried Chicken – Donate to #ComfortForTheCrisis – For every $500 raised they will donate an extra $100 worth of food to area hospitals.
GemCords - Unique semi-precious handmade jewelry, necklaces, earrings, and bracelets. Save 25% off all GemCord products using code thanks25 at GemCords. Custom items included, just call 410-707-1603
Jimmy’s Seafood – Free 2-day shipping available.
B.L.A.C.K. – Discounts Negro League, Tuskeegee Airmen, Buffalo Soldiers
Quinn’s Ice - 50% OFF e-gift cards that are valid indefinitely
Lazaro Diamonds - Save up to 70% off all fine diamond and gemstone jewelry and up to 60% off Sterling Silver jewelry until May 10th! Look for new items in the closeout section! All treasure comes with FREE SHIPPING! The Fashnique - Sangam imports, shawls, capes, scarves, jackets, leather handbags and more. Native Spirit – Shop for Mother’s Day, graduation, any celebration or just for yourself. RareGlo Organic Shea Products - Pure ingredients, multi-use skin care products that can be used on the hair, face, beard and body. Free shipping on orders of $50 or more. Rozzie Jewelry - Specials on fresh-water pearls; semi-round, keshi, baroque and biwa pearls; earrings; gemstone and crystal stretch bracelets; sterling silver and 14kt gold filled bracelets with gemstones; and more. Prices starting at $15. Contact Roz at 571-229-6119.
Krazy Steve’s/Carnivore BBQ – Delivery available. Poke Dojo – Delivery, gift cards and discounts available. Mission BBQ – Boxed Lunch and Party Pack specials, FREE delivery available on order over $100. Baronessa Italian Restaurant – Delivery available Dog Haus Biergarten Bethesda & Kentlands – Delivery Caddie’s Bar & Grill – Delivery available Guardado’s – Delivery available Hollywood East Café – Delivery available Les Delices – Delivery available Kitchen Saver – 15% off PLUS 6 mos or 12 mos of no interest and no payments that converts to a 120-month term with low fixed interest rate* *Offer valid with purchase of cabinet refacing or kitchen remodel from Kitchen Saver. Must be presented and used at time of estimate only. May not be combined with other offers or applied to previous purchases. Financing offer subject to qualifying credit approval.
Nita Creations - Spectacular prices and savings on highquality and affordable jewelry such as rings, earrings, bracelets, chains, pearl jewelry, etc. Call 301-365-1358 or 240-899-8004.
Luther Sales – Shop for stay at home essentials! Pay over time!
Caramel Kettle - $5 off $25 order by using code MARKET
Courtyard Chevy Chase Marriott – Special rate for first responders, family and hospital staff.
All Things Olive – Get your olive oil shipped directly to you. M&M Plants – Fresh cut flowers delivered to you. Shafa Blends – Free shipping on orders over $35. EatOjas – Free shipping on orders over $20. The Chocolatier's Palette – Have your fudge desires shipped.
VacationWiser – Plan now, travel later! 1-year interest free! Pay over time!
Sprint - Wireless connection is more important than ever. Sprint Perks partners have access to our affordable Sprint Perks plan which includes 120GB of hotspot data (100GB thru Sprint Perks plan and 20GB additional from Sprint). The plan essentially has enough hotspot data to download 15,000+ songs, 70+ movies or stream High Definition HULU for 35+ hours at no additional cost. Use code GRETL_ZZZ.
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R&W Annual Meeting
The R&W Annual Meeting will be held in June, at a to be determined date and time via conference call or web conference. Learn more about the operations of the R&W and the Employee Services we provide to the NIH community. We are interested in your suggestions for the 2020-2021 year as well! Join us as we close out the year and plan for another!
Local Restaurant Directory On Govemployee.com
Support local businesses on the R&W’s Local Restaurant Directory! Some of these local restaurants around the Bethesda, Chevy Chase, and Rockville areas offer discounts to employees and promote specials at their locations. Restaurants include Dog Haus Bethesda and Kentlands, Baronessa Italian Restaurant, Hanaro Sushi, Bethesda Curry Kitchen, Guardado’s Restaurant, Domino’s Pizza (St. Elmo’s Ave.) Kiin Imm Thai Restaurant, 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.
Congratulations to the Class of 2020 from Don Bosco Cristo Rey
The R&W congratulates Michael Johnson II and Allison Beatrice on graduating Don Bosco Cristo Rey. Both have been very helpful over the past four years assisting at our gift shop, fitness center and with events. We are so proud of how far you both have come. We wish you well in furthering your education and look forward to your growth personally and academically.
Camp Fantastic BBQ & Institute Relay Cancelled
Due to the COVID-19 pandemic the Camp Fantastic BBQ and the NIH Institute Relay have both been cancelled for 2020. We look forward to hosting these events and others in 2021.
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. To get started click here to create an account or click here to plan your next vacation or call 1-800-358-2883. VacationWiser.com, A New to Travel!
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!
Advertise Your Rental, Sale or Services in the R&W Classifieds
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2020 Sunday
Monday Get that Beach(less) Body by taking FREE Virtual Fit Classes.
Minute to HIIT It – 8am
Stay Home
Tuesday
Wednesday
Support Local Businesses. See page 5 for a list of businesses that you can help.
Congratulations to the Class of 2020. You may not get your ceremony but that doesn’t take away from your accomplishment.
Cinco de Mayo Dance Party 12pm
Stay Home
R&W Memberships Buy at R&W stores or online for $9 a year.
Saturday
Stay Home
Stay Home
Calisthenics CRaZy – 12pm
Stay Home Stay Home Stay Home
Pilates Play – 12pm
Stay Home
Stretch & Sculpt – 8am
Functional Fitness (Shoulder Stability) – 8am
FitBurn Friday – 12pm
Power of 12 @ 12 – 12pm
Fit& Fun Family Fitness – 8am
Stay Home
R&W Annual Meeting in June 2020. Details to come.
Friday
Strength & Stability (Spinal Stability) – 8am
Kickbox & Core – 12pm
Bootcamp - 12pm
Thursday
Body Weight Only Combo –
Stay Home Stay Home Stay Home
12pm
Stay Home
Yoga Sculpt – 8am
Fun Family HIIT – 11am
Strong & Stable Focus: Hip Stability – 8am
Cardio Explosion – 12pm
Stay Home Stay Home
Chair Tabata – 12pm
Limb & Layering Stretch – 12pm
Stay Home
Memorial Day
Total Body Utensil Utopia – 12pm
Triple Extension – 8am
Stay Home Stay Home
Desk Finesse & Distress – 12pm
Power of the Pyramid (Power of 10 Edition – 12pm
HIIT It! – 8am
Functional Fun – 12pm
Get It on the Floor! Guts & Glutes – 12pm
Stay Home
Discount Insurance through R&W. See page 7.
Schedule your appointment at the NIH Blood Bank 301-496-1048!