Fitness Centers

Pilates Barre with Susan Grant

This class is based on the elements of Ballet, Yoga and Pilates. The movements consist of high energy, low impact and fat burning exercises.  With an emphasis on Ballet posture and technique we create long lean muscle.  Participating in Pilates Barre creates a new found awareness of the body, and an appreciation for smart movement.

Session Dates: Mon. April 13th – May 18th, 1:15pm – 2:15pm
Cost: $60/6 week session ($10 per class), Drop-in Fee: $15

Pilates Mat with Props

Joseph Pilates presents his method as the art of controlled movements, which should look and feel like a workout than a therapy.  If practiced with consistency, Pilates improves flexibility, builds strength, develops control and endurance in the body while putting emphasis on alignment, breathing, and developing a strong powerhouse, and improving coordination and balance.  Intensity can be increased over time as the body conditions and adapts to exercises. Props: Dynabands and Balls

Session Dates: Tues., April 14th – May 19th, 1:15pm – 2:15pm
Cost: $60/6 week session ($10 per class), Drop-in Fee: $15
Minimum of 6 participants required to start the above program. Full payment must be received by Friday, April 3rd in order to reserve a space.

Ballroom Dance

Basic Ballroom Dance Lessons with Chip

Tango Dance – Tuesdays, 1:15pm (60 min. session)

Session Dates: March 17th – April 21st

Swing Dance – Thursdays, 6:30pm (60 min. session)

Session Dates: March 19th – April 23rd

Cost:  Drop-in Fee: $15

Vinyasa Yoga

Vinyasa Yoga with Catlin

Vinyasa style class  incorporates deep stretches for the muscles, joints, and ligaments thru a relaxing and meditative approach.

Session Dates:Wednesdays, April 1st – May 6th 12pm – 1pm
Cost: $60/6 week session ($10 per class), Drop-in Fee: $15


Fitness for You – FREE Fitness Classes in APRIL

Qi Gong – FREE Class in APRIL

Join Mindie Flamholz for the thousands of years old Chinese movements of Qi Gong. Mindie thoroughly enjoys sharing the intersection of health, nature, and education through teaching Qi Gong. Through simple, relaxing movements and deep breathing you will work with and build your body’s own life force energy to decrease your stress level and increase your vitality, stamina, flexibility, and overall health and well-being.

Gentle movements, concentration on your breath, and wearing an inner smile will allow you to Relax…Release stuck negative emotions and energies….Cultivate and Circulate positive emotions and energies in your body.  And in just the first 5 minutes, you will feel the joy of these movements!

Mindie Flamholz is certified in Morning Form Qi Gong and in Dances with Nature by Chan Zhang.  Certified in Level 1 Health and Healing Qi Gong with Lee Holden, Study Health and Healing Qi Gong with Dr. Kevin Chen, center for Integrative Medicine, University of Maryland School of Medicine

The Loft (T-39) – Wednesday, April 8th from 1:15pm – 2:00pm

“Get on the Ball” – Exercise Ball – FREE Class in APRIL

The NIH is proud to present another installment in the “Fitness for You” FREE Fitness Class program.  In this FREE Fitness for You session R&W Fitness Program Personal Trainer John Yu will show you how the exercise ball presents an excellent combination of stability and mobility, as well as improving posture and balance in the process.  The exercise ball adds a twist to your current exercise program by requiring you to constantly make small adjustment to your muscles, re-engaging the physical body with the human brain from different angles.  Not only does the exercise ball add a bit of flavor to your exercises, it is also a great alternative to the chair in an office setting.  Unlike the conventional chair, the exercise ball requires subtle muscle contractions of the core when used correctly, resulting in increased core strength and reduced back pain.

Rockledge Fitness Center (RKL I RM. 5070) – Wednesday, April 15th from 11:15am – 12pm

“Pilates for Golfers”- Pilates - FREE Class in APRIL

Join Susan Grant certified Group Fitness Instructor and Pilates Instructor in a Pilates exercise program that focuses on building core strength, flexibility, stability and balance. Susan Grant earned her Group Exercise certification in 2013 from the Aerobics and Fitness Association of America (AFAA). She also holds a certification from the Bender Training Academy Bender Barre Method. Susan teaches strength conditioning, ballet barre, and high intensity interval training classes at NIH. Pilates is an ideal form of exercise for golfers. Pilates exercises not only can improve your golf game by increasing your strength and flexibility, but they also can help keep you free of injury. Exercises will be practiced to increase mobility in your pelvis, hips and lumber spine; in your glute muscles (and therefore your lower back and core muscles) important for increasing the power and stability of the golf swing; and in the hip joint, which will improve your hip turn on the backswing and downswing and reduce lateral motion.

Building 31 Rm.B4 –C18 Martial Arts Studio – Thursday, April 16th from 1:15pm – 2:15pm

Afro-Caribbean Dance – Kompa for Exercise!

Join Sabine Philippe a professional dancer, teaches ballet, jazz, tap, hip-hop, modern, zouk, kompa, kizomba, cardio dance, zumba, creative movement, dance improvisation, Afro-Caribbean (Haitian) folklore, ballroom and Latin dances.  In 2006, Sabine participated in the performance of “Yanvalou for a Star” for the Embassy of Haiti at the Kennedy Center for the Performing Arts.  A native of Haiti, Sabine is the owner/operator of the Dansez! Dansez! dance studio in Bethesda, which opened up in 2004.  In 2006, the studio hosted practice sessions for “Dancing with the Stars” celebrity and political columnist at MSNBC Tucker Carlson.  Kompa or Compas (Haitian Creole: Konpa) is a modern meringue genre in Haiti with European and African roots.  Like Salsa and Merengue, Kompa is danced with a partner, and for female followers movements involve a hip sway.  After a brief discussion of the history of Kompa dancing in Haiti, Sabine will teach the fundamentals of  Kompa dancing for exercise, including a warm-up, workout, and cool-down.  No partner necessary.

Building 31 – Patio Thursday, April 16th from 12:00pm – 12:45pm  **(In the event of inclement weather Room TBD)



The R&W Fitness Center is pleased to introduce our newest R&W Personal Trainer, John Yu.  Clients who sign up to train with John, prior to May 31st, will receive a discount of five 50-minute training sessions with John for $200.  John earned his personal training certification through the American Council on Exercise.  John trains primarily at the Bayview location Monday – Thursday from 6am – 7pm but may also be available to train clients in Bethesda.  For more info or to schedule training sessions contact Robert at

For more information or to schedule training sessions with either Francois, Gibran, Yvonne, or John contact Robert at


Coach Steve is  certified as a Crossfit Level 1 coach , in USA Weight lifting Sports Performance, and as a Functional Movement Systems Level 1 coach

CrossFit is a scalable workout program open to all athletes. CrossFit is a core strength and conditioning program using weightlifting, gymnastics, and functional training to “forge elite fitness.”  The program offers classes 5 days/week with morning, late afternoon and evening classes.  Your first class is FREE!  Contact Steve Michael at or visit for more info.


Learn how you can lose weight by changing your relationship with food. Together with your co-workers, discover a proven approach that includes powerful group support that works for both men and women, inspirational guidance, and our full suite of digital tools. The best part is, you can join anytime, on your own terms. The cost of the session will be prorated. Try out a meeting for FREE! Stop by any meeting to see if the Weight Watcher at Work sessions will work for you.

Location: Building 10 Room 3-2550
Date & Time: Mondays, 11:30am – 12:30pm

Location: Shady Grove Campus 7E 032/34
Date & Time: Thursdays, 11am – 11:45am

Cost: 12 weeks for $156 (15 member minimum)
Includes 14 weeks of free e-Tools or 17 weeks $186 (20 member minimum)
Includes 19 weeks of free e-Tools

For additional info, contact Sherrell Freeman at


Our Thai Kickboxing class focuses on both the offensive and defensive aspects of street defense. Training consists of technical instruction, movement drills, striking target shields and focus mitts, combos on the heavy bag, partner drills and optional sparring. You’ll learn the same skill sets as the professionals.
Instructor Greg Bartman has been teaching mixed martial arts for over 15 years with an emphasis on clear and technical instruction. Techniques include Muay Thai, Western boxing, Bando (Burmese kickboxing), and more.

Come train to get a full workout and gain fighting skills!

Train Thai Kickboxing with Bartman MMA!
Day and Time: Tuesdays 5:30pm – 6:30pm
Location: Rockledge Fitness Center
Cost:       $119 for 2 months of training or $20 Drop-in

More information available at



According to the Wellness Council of America more than one-third of American workers experience chronic work stress, and almost two-thirds (65 percent) cite work as a significant source of stress.  In an effort to provide temporary relief from the stress of work, the Recreation & Welfare Association offers physical activity classes for organizations and I/Cs.  We will provide these classes at a location specified by the organization.  The classes offered are generally low to moderate intensity and will not require use of a shower after.

Class options include (but are not limited to):

-Afro-Latin Dance as Exercise
-Small Group Personal Training
-Strength Training with Resistance Bands
-Walking Program

For more information, contact  Yvonne at