Getting Started

Getting Started

Incorporating activity into our daily lives is as important as eating, sleeping, staying hydrated, and practicing good hygiene. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help maintain a good weight, manage your emotional state, regulate your hormones, and improve your sleep habits. Being fit helps to raise your self-esteem and makes us feel less stressed from daily life. These videos will help you to get started, each with a gentle pace, many modifications, and variety so that you can easily navigate the other exercise categories on this channel. Come back to these workouts any time you find yourself needing a lighter workout!

Here are some tips to get you started on this channel:

1. Consider getting a Health Assessment
Before you get started, it may be a good time to schedule an assessment with a doctor, physical therapist, or fitness trainer to address orthopedic health, assess cardiovascular & respiratory health, and body composition in order to map our immediate and long-term goals for yourself. If you haven’t exercised in a long time, remember to be realistic about your stamina. A gradual progression that builds over time will allow your body's tissues to adapt. Exercise that is progressed too quickly can cause inflammation, soreness, and injury.

2. Create a balanced routine
For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions

3. Start slow and progress slowly.
Even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits. To make it easier, schedule time to exercise as you would any other appointment. Show up for yourself

4. Plan to try different modalities
Try videos from all sections of this channel. I have heard from many of you that you have certain “favorites” that you go to, but trying new workouts will reduce your chances of injuring or overusing one specific muscle or joint. Not only that, changing things up will reduce boredom and increase exercise adherence.

5. Allow time for recovery
Many people start exercising with too much too soon and make themselves sore. Plan time for recovery, as I always indicate on the workout plans provided for you. Rest is as important as your training.

6. Purchase necessary equipment
Each video has a description of the content, allotted time, and links for the small equipment you need. There are many workouts on this channel that use bodyweight only, but any home gym should have several kinds of bands, small and heavier dumbbells, a stability ball, an exercise mat, and a place in your home that you can move comfortably. Invest in some nice activewear and keep water handy so there is no excuse not to miss a video due to equipment needs.

7. Break things up
You don't have do the videos all at one time. You can start and stop. Pause and Play. Mix and match. Make the channel work for you! Go at your own pace but stay consistent. Some of the workout sessions are broken down to 30-minutes to make it easier to make room in your day. If you have more time, try doing two of these or one longer one! Any amount of activity is better than none at all.

8. Listen to your body
If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Contrary to what you may have heard, you should never be too sore. Soreness is inflammation. This can cause muscle weakness, weight gain, irritability, and sleeplessness. If you're not feeling good, give yourself permission to take a day or two off.

9. Set goals and monitor progress
A Journal form is available on our private Facebook group page for you to print. It is recommended to start with a goal or two to direct your progress. Make the goals realistic and do-able, with short-term and long-term considerations. Record your progress every day or week in a journal. Assess your progress in three-six weeks after you start this program and then again, every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving.

10. Ask and comment
I always read and respond to any comments that are left after the videos or on the private Facebook page. I want to be a resource for you. Also, people love to interact. When in doubt, ask! Get involved. It is a fact that when you feel a part of a group, you are more likely to succeed and stay interested.

Fitness Integrated Science™ is a fitness and health methodology that combines modern biomechanics principles with unique and progressive strengthening techniques to guide our clients to improved muscular balance, joint stability, and range of motion. Fitness Integrated Science™ is also a Wellness and Personal Training Center in Louisville Kentucky offering private yoga, Pilates, personal training, and yoga therapy for individuals as well as small groups. We have a 500-hour teacher training program, Yoga Integrated Science™, that is registered through Yoga Alliance and provide Workshops and certification courses in Yoga, Pilates, Fitness and Personal Training.


Lauren Eirk is the creator of Yoga Integrated Science™ program, offering a unique, sound, biomechancal approach to Hatha Yoga designed to respect joint structure while improving muscle responsiveness and strength. She has spent her life teaching and studying in the health, fitness, and yoga communities, learning from some of the top minds of our time. Having worked in the health education field for over 30 years, Yoga I.S.® is her vision. Lauren’s training has made her highly sensitive to clients with complex, on-going neuro-muscular issues, helping her clients to navigate an effective exercise plan to accomplish their goals.

Lauren’s work has been featured in such magazines as Yoga Journal®, Self®, IDEA® Fitness Journal, American Fitness Magazine, ACE Fitness Magazine, American Fitness Magazine, Fitness First Quarterly Magazine, AKWA Aquatic Exercise Magazine, Business First, Natural Awakenings, and New Woman Magazine. Lauren has presented for such fitness-health organizations and education conferences as IDEA World, IDEA Personal Trainer, Inner IDEA, FACTfest, AFPA, DCAC Fitness, AFS Succeed! Conference, ACSM Fitness Summit, AEA/ IAFC, ECA, Can-FIT Pro, Fit in the City®, Fitour®, Resist-A-Ball®, and Sarah’s City Workout®

+ B.S. Physical Therapy, University of Louisville
+ B.A. Art, French, University of Louisville
+ M.S. Health Fitness Management

Lauren is a Certified E-RYT 500 Level Registered Yoga instructor and has studied Yoga with Master teachers David Swenson, Sianna Sherman, John Friend, Mitchel Bleier, Francois Rault, Doug Keller, Doug Swenson, Judy Rice, Rodney Yee, Beryl Bender Birch, John Schumacher, and Ramanand Patel. She is a Certified Yoga Therapist C-IAYT with the International Association of Yoga Therapy and a Yoga Alliance® Continuing Education Provider (YACEP), she is the developer of the Yoga I.S.® method for Yoga, Barre, and Pilates-based classes, including the Yoga I.S. Mechanix™ method. Lauren is a mentor for AFS Association of Fitness Studios and Savvi Brand Partner

Lauren is a Mastery Level Muscle Activation Techniques™ Certified Specialist and MATRx Certified Full-Body Specialist Full Body, including the Lower Leg & Foot as well as the Wrist & Hand. Lauren’s MATRx delineation makes her one of 57 world-wide leading experts in the treatment of muscular Imbalances. Lauren is an International Continuing Education Provider with an established personal training business since 2006, held in the Fitness Integrated Science™ Personal Training Studio. Lauren has been a certified group fitness instructor for nearly three decades and has run many group fitness programs. She is the creator of Yoga with Resist-A-Ball®, a former Resist-A-Ball® and FiTour® Master Trainer and the recipient of the ECA OBOW Award 2007 “Most Mindful Program”. Lauren has taught group and private classes in over 27 fitness centers since the start of her fitness career in the year 1988. She has many years of experience teaching in elementary schools, college universities, hospitals, fitness centers, and community centers in various local, national, and international venues. Lauren specializes in fitness rehabilitation, health fitness management, program development, and continuing education. Lauren is a published author with extensive television and video experience. Lauren is a Body Bar® Instructor with Yoga and Pilates programming, and an avid animal-rights advocate, collecting donations and hosting events in her business to benefit the Kentucky Humane Society.

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Getting Started
  • Video 292 | Isometric Core Boost (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises. You will not need any equipment for this workout. Think of this as a preparation to exercise! Rem...

  • Video 261 | Top 20 Bodyweight Exercises (45 Minute Workout) with Lauren Eirk

    Sometimes we cannot get to the gym, are away from home, and do not have anything to work with but our body. This is never a reason to skip your exercise! Learning to develop internal resistance in the body using friction, body mass, the wall and the floor, these are some of my favorite bodyweig...

  • Video 260 | Top Ten Mobility Exercises (30 Minutes) with Lauren Eirk

    Everyone has experienced tension in the body after many hours of sleep, being in a tight space, or repetitive activity. Many times, our tension is due to certain muscles that are overworking and others that are underworking. In this video, enjoy unique mobility exercises to balance muscle stren...

  • Video 245 | How To Pilates (30 Minutes) with Lauren Eirk

    Joseph Pilates, born in 1883 in Germany, founded the system of Pilates. Learn about his background is family, the reasons why he developed this famous 34 mat exercises. Joseph Pilates based his work on three principles: Breath, whole-body health and whole-body commitment; with the whole-body en...

  • Video 244 | Ball Basic Training (35 Minute workout) with Lauren Eirk

    This workout gives you a great opportunity to move through various stability ball positions for a good overview of some great features of stability ball training. This workout will teach you how to modify positions to vary your intensity and balance challenges for your desired fitness goals. Th...

  • Video 243 | How to Stability Ball (22 Minutes) with Lauren Eirk

    It is normal to feel somewhat intimidated with exercising on a stability ball. The first time you use a ball, it is normal to feel unstable as your nervous system works to become acclimated with the dynamic nature of the ball. The ball is wonderful for supporting the joints due to the soft, cur...

  • Video 241 | How To Resistance Train (11 Minutes) with Lauren Eirk

    This tutorial gives seven core principles about Resistance Training. We need to know the goal of any exercise to decide what tool to use, how to align it with our body, and how we need go move to avoid injury while maximizing benefit. You will learn some basic biomechanics principles that will ...

  • Video 240 | Yoga For Beginners (35 Minute Practice) with Lauren Eirk

    In this beginner Yoga practice, we will start with several breathing exercises and move into an evaluation of today's available range of motion. See how the FIS methodology is rooted in muscle health. From here, we move into some basic Yoga postures designed to improve neuromuscular balance and ...

  • Video 239 | How to Yoga (21 Minutes) with Lauren Eirk

    Many people are intimidated by the prospect of doing Yoga, for fear that they are not flexible enough or won't get a good workout. Here, we will dispel the myths about yoga. Yoga is for everyone! Yoga is a strengthening workout but is more than just poses. You will learn about the types of p...

  • Video 238 | Breathwork Meditation for Anxiety (26 Minutes) with Lauren Eirk

    This guided meditation begins with a short breathwork awareness exercise designed to help you feel the location, depth, and speed of the breath. By watching the breath, we can begin to calm the mind and lower anxiety.

    You will be guided through a systematic relaxation to help ease stress and r...

  • How To | Casting to Smart TV (3 Minute Tutorial) with Lauren Eirk

    You can cast our videos from your Smart phone to your Smart TV by downloading a simple app.

    Step number One: (Download the App to your Smart TV)
    Go to the search area on your Smart TV and type in “Web Video Caster” When it comes up, add it to your list of channels or apps. http://webvideocaste...

  • Video 043 | Yoga Chair with Lauren Eirk (60 Minute Workout)

    Live June 2020 - 06 (Yoga Workout)
    Yoga Chair 60 Minute Practice with Lauren Eirk is a Therapeutic Practice designed around the use of a chair. Chairs can make poses feel more supported and assist with balance. Lauren will show how to flow from one pose to another using the chair to make transi...

  • Video 048 | Pilates 30 Minute Abs Workout with Lauren Eirk

    In this 30 minute workout, you will experience common exercises rooted in Classic Pilates that flex and rotate the spine. We refer to them as the "abdominals" and they are composed of the rectus abdominis, internal obliques, external obliques, pyramidalis, psoas major, psoas minor, and transvers...

  • Video 060 | Yoga Basics with Lauren Eirk (60 minute workout)

    In this video, Lauren will take you through some of the fundamental Yoga Asanas (poses) with detailed instructions using a Yoga block and yoga mat. Learn poses from various categories, such as standing, seated, supine, and prone, designed to bring about muscular balance improved range of motion,...

  • Video 081 | Bodyweight Barre Workout (30 Minutes) with Lauren Eirk

    This video mixes strengthening exercises from Pilates, Yoga, and Ballet using a ballet barre so that you can focus on strengthening your lower body and improving your balance. Experience intervals of standing and floor exercises to train the core improve range of motion. Regular practice of thi...

  • Video 089 | Yoga for Stress Relief (30 minute routine) with Lauren Eirk

    This thirty minute Yoga practice is designed for stress relief and can be done at the end of your day or any time you feel like you need to clear your mind and get rid of unnecessary tension. This practice will improve the range of motion of the hips and shoulders, which are common areas of tens...

  • Video 112 | Balance Training Workout (45 Minutes) with Lauren Eirk

    This 45 minute workout will help you to uncover the weak areas of your body that are causing you have balance issues, particularly from a standing position. Strengthen the foot, ankle, knees, and hips to improve muscle responsiveness and overall joint stability. Experience biomechanical cues to...

  • Video 113 | Yoga Strong Basics (45 minute practice) with Lauren Eirk

    This 45 minute practice will help you uncover an intelligent, strong way to practice Yoga that will leave you stronger, taller, and more flexible. Experience several standing, sitting, balancing, back-bending, and restorative twisting poses choreographed in a way to work the entire body and help...

  • Video 114 | Isometrics for Core Training (60 Minute Workout) with Lauren Eirk

    Isometric strength training is one of the most powerful ways to improve muscular strength, responsiveness, and balance. Isometric training is one of the safest forms of exercise to do. They are used often in physical therapy to rehabilitate someone from injury and heal, however athletes use th...

  • Video 119 | Yogalates for Flexibility (50 Minute workout) with Lauren Eirk

    This full body isometric practice combines movements and positions from yoga and pilates to helps uncover weak or under-performing muscles and eliminate them over time. See how set up isometric resistance exercises with the yoga strap, blocks, and body mass to stimulate better muscle contraction...

  • Video 140 | Gentle Yoga Sculpt (45 Minute Workout) with Lauren Eirk

    The Fitness Integrated Science Yoga methodology is rooted in isometric resistance training and muscle activation. Regular practice will result in better range of motion that is also strong and stable. This video uses other props, such as the dumbbell, elastic band, and yoga block to further enh...

  • Video 146 | Fitness Essentials Workout (45 Minutes) with Lauren Eirk

    This video is appropriate for all levels and one that should be done often! This routine begins on the floor, using the small sponge ball, yoga block, and yoga strap as resistance. Learn how subtle movement can be, especially done slowly with intention. Strength gains are huge, as we can uncov...

  • Video 161 | Gentle Restoration (50 Minute Workout) with Lauren Eirk

    This practice begins with a breath awareness practice followed by several powerful breathing exercises designed to lower anxiety and soothe the mind. Once you are in a more calm state, experience a gentle movement practice to activate weak muscles and improve range of motion. You will feel rela...

  • Video 170 | Beginner-Friendly Workout (30 Minutes) with Lauren

    It is easy to get distracted from our fitness programs, as we have so many demands on our time. It is important to make time for yourself too! This video uses a chair to make exercises more comfortable so that you can easily visit joint motion and put gentle, progressive resistance on your bod...