Getting Started

Getting Started

How to get started on this app! Here are the three areas I recommend:

1. Always make sure to read through the weekly coaching guide. Over time, with education, you will get better results! I always give you 7 days of programming. Start with 15 minutes 3-4 times a week and then add more as needed.
2. The Isometric Boost and C.P.I. Videos are a great place to detect your weaknesses and get them stronger.
3. The "Getting Started" videos will help you to take a full body approach with longer workouts that are still gentle.
4. Move into the Yoga, Pilates, and Therapeutics Collections to add more challenge
5. Move to the "Getting Stronger" , Barre, and Challenge videos to boost muscle health.

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!

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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.

Twitter: https://twitter.com/fitintscience
Instagram: https://instagram.com/fitnessintegratedscience
Facebook: http://www.facebook.com/FitnessIntegratedScience
Website: https://fitnessintegratedscience.com

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 377 | Improve Your Balance (15 Minutes) with Lauren EIrk

    In our daily life, we may not always be able to predict how the external environment will challenge our body. Our muscles need to be able to contract accordingly to create muscle contractions to maintain joint stability.

    In this video, strengthen the foot, ankle, knees, and hips to improve mus...

  • Video 368 | ROM Self-Assessment (28 Minutes) with Lauren Eirk

    In this tutorial, learn how to pay attention to your joint range of motion from one side of the body to the other. As you move through the motions of the trunk and spine, hips, knees, shoulders, elbows, ankle, and wrists, learn how your individual joint structure differs from one side on the bod...

  • 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 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 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 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 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 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 240 | Yoga For Beginners (30 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 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 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 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...

  • 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...

  • 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 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 007 | Yoga Therapeutics for the Hips and Backs with Lauren (60 minutes)

    See the history of FIS TV in this vintage workout!
    This was recorded on June 2020 - 04 during the Pandemic. This was the last video we did before the app was created! Workout starts at 5:25

    In this therapeutic workout for the hips and back, Lauren will give you step-by step instructions on ho...

  • 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 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 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...

  • Video 171 | Starting off Strong (30 Minute Workout) with Lauren Eirk

    This video will jump start your fitness with detailed instruction in several basic movements. Learn how bodyweight alone can strengthen our joints and stimulate our muscles. This video will prepare you for other video types on the channel as well as get your body moving after time off from exer...

  • Video 172 | 360 Body Basics (30 Minute Workout) with Lauren Eirk

    If you are not sure where to begin with your program or what fitness type you would like, this video will help you to experience all of them. No equipment is needed for this workout, as you learn about your unique range of motion and fitness level. This video is great to launch a fitness habit ...