Getting Stronger
These videos are designed to improve strength and range of motion using such tools as dumbbells, elastic bands, elastic tubing, pilates rings, instability equipment, and body-weight to improve muscle contractions, muscle strength, and muscle responsiveness. Having a strong, stable core along with good muscle tone is the key to reducing pain, inflammation, and body fat. Not only that, you will see your body shape change for the better as you improve joint stability and lean body mass.
Amazon Products Used:
Small Pilates Sponge Ball: https://amzn.to/3jaRsE9
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Round Exercise Band: https://amzn.to/32Dvggr
Theraband: https://amzn.to/3haYK9s
Vinyl Coated Dumbbells: https://amzn.to/32rG80s
55cm Stability Ball: https://amzn.to/2OwYHZ5
Yoga Block: https://amzn.to/3ewJAJK
Yoga Block with Strap: https://amzn.to/2Wv5SWd
Yoga Strap (10 feet): https://amzn.to/3eymL8F
Yoga Strap (6 Feet): https://amzn.to/3h8h7Ma
Yoga Mat: https://amzn.to/2ZDSMrH
Mexican Blanket (Yoga): https://amzn.to/2DNvZkx
Pilates Ring: https://amzn.to/32neu4Z
Weighted Bar: https://amzn.to/2CFrh7W
Ballet Singe Barre: https://amzn.to/3h6V7kD
Ballet Double Barre: https://amzn.to/30ntq06
Fitness Integrated Science™ is a fitness and health methodology that combines modern bio mechanic 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/yogaeducation
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, biomechancial 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 has since expanded into Pilates Integrated Science™, Strength Integrated Science™, and Fitness Integrated Science™
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 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 Yoga 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 brand influencer for Athleta® Brand clothing and a member of the Body Bar® Instructor Team with Yoga and Pilates programming.
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Video 415 | Shoulders 360 (30 minutes) with Lauren Eirk
The shoulder is considered the most mobile joint in the body. The shoulder does not have a stable structure, having a relatively shallow socket. Therefore, it is it is largely managed through its liagaments and muscular attachments. It is very susceptibleto injury.
In this video, we will att...
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Live Event | Pull: Back, Shoulders, and Hips (60 minutes) with Lauren Eirk
This resistance training workout is often called a "pull" workout. We will use dumbbells, a thigh band, and body weight in several sequences that will challenge similar joint actions, designed with a logical progression.
Each sequence is designed to prepare the body for the next sequence. Mod...
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Live Event | Push: Chest, Shoulders, and Abs (60 minutes) with Lauren Eirk
This resistance training workout is often called a "push" workout. We will use dumbbells, a TheraBand, and body weight in several sequences that will challenge similar joint actions, designed with a logical progression.
Each sequence is designed to prepare the body for the next sequence. Modi...
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Live Event | Core Ball: Lower Body (60 minutes) with Lauren Eirk
This 60 minute workout will strengthen and tone thigh, hip, gluteal, calf, and foot muscles using a variety of positions. Using the stability ball as if it were a weight bench, we will practice stabilizng with the ball using trunk and spine muscles as we strengthen the lower body.
The flowing...
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Live Event | Core Ball: Upper Body (60 minutes) with Lauren Eirk
This 60 minute workout will strengthen and tone bicep, tricep, chest, back, and shoulder muscles using a variety of positions. Using the stability ball as if it were a weight bench, we will practice stabilizng with the ball using trunk and spine muscles as we strengthen the upper body.
The fl...
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Live Event | Full Body Fitness Fusion (60 minutes) with Lauren Eirk
Experience several resistance training exercises with different resistance tools in order to work the total body. Dumbbells, a TheraBand, and a standing support are used in this routine. Each exercise will be taught in a progressive format, then repeated for improved motor learning and strength ...
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Live Event | Knee Strengthening Workout (60 minutes) with Lauren Eirk
The knee joint, called a "hinge" joint, bends and straightens but can become stressed or injured with muscle weakness and compensation from nearby joints. In this workout, you will learn about the knee joint and practice some effective exercises to help keep your knee more stable.
We will use...
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Video 409 | Thigh Band Glutes & Outer Hips (30 minutes) with Lauren Eirk
This workout includes a standing warm-up with squat and hip flexor work followed by floorwork designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. Working with the thigh band, experience a variety of forces to train the gluteus maximus, minimus, and me...
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Live Event | Leg Day Circuit Training with Lauren Eirk
Circuit training designed to target the lower body using dumbbells and bodyweight for resistance. We will be doing the standing circuits two times so that you get the opportunity to practice the exercises. This steady-pace resistance training workout will tone and firm the lower legs, glutes, t...
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Live Event | Full Body Cardio Strength Supersets (low impact) with Lauren Eirk
This resistance training workout will explore the "superset" or long set of exercises using dumbbells and the weight of the body. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have.
We will move at a faster pace, attempt...
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Live Event | Total Body HIIT with Bands (*No Jumping) with Lauren Eirk
This full body Thigh band and TheraBand routine uses a combination of higher effort, followed by periods of recovery. This is called interval training. A Japanese researcher named Izumi Tabata conducted extensive research on interval training, Tabata workouts are very popular today. His work w...
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Video 402 | Elastic Shoulder Therapy (30 minutes) with Lauren Eirk
Shoulder injuries and dysfunction are common, due to the fact that shoulders are largerly held together with muscles. I have chosen to use only Therabands for this workout. Elastic bands are great for strength training and often used in rehab settings due to the fact that they do not rely on gr...
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Live Event | Total Body HIIT with Dumbbells (no jumping) with Lauren Eirk
This full body dumbbell routine uses a combination of higher effort, followed by periods of recovery. This is called interval training. A Japanese researcher named Izumi Tabata conducted extensive research on interval training, Tabata workouts are very popular today. His work was a game change...
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Video 399 | Bone Density Challenge Day Four (30 minutes) with Lauren Eirk
Experience bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal extension. Bone loss is common in these regions due to our sedentary lifestyle.
We begin Day Four with several floorwork exercises to target glutes and lower back. As we move to standing...
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Video 398 | Bone Density Challenge Day Three (30 minutes) with Lauren Eirk
Experience a bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal flexion. We begin the workout with several isometric positions to activate our muscles and prepare the body. Next, enjoy several hip and spine core floorwork exercises to load the spine. ...
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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...
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Video 395 | Superset Back Training (30 Minutes) with Lauren Eirk
This resistance training workout will explore the "superset" or long set of exercises using dumbbells for resistance and a chair for support. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have. Performing exercises with ...
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Live Event | Biceps, Shoulders, and Back Isolation Training with Lauren Eirk
Isolation exercises are fantastic for targeting and engaging specific muscle groups. Isolation resistance workouts allow you to focus on specific areas of the body which needs greater attention, whether due to injury, underuse, or weakness.
The focus of this class is to build biceps, shoulder,...
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Live Event | Glutes and Hips Isolation Training with Lauren Eirk
Isolation exercises are fantastic for targeting and engaging specific muscle groups. Isolation resistance workouts allow you to focus on specific areas of the body which needs greater attention, whether due to injury, underuse, or weakness.
The focus of this class is to build hip and gluteal mu... -
Video 391 | Shoulders Express (15 Minutes) with Lauren Eirk
Get your workout done in 15 minutes with this strength training routine that targets the muscles that move the shoulder joints in the upper body. Experience a variety of positions to alter several muscle divisions of the shoulders, rotator cuff, and surrounding trunk stabilizing muscles.
As y...
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Live Event | Starting off Strong for 2023: Upper Body with Lauren Eirk
If you are new to resistance training or have gotten off course, this workout will re-introduce strength training to you! Beginning with a warm-up, enjoy bodyweight exercises to get you aquainted with your range of motion and strength. As we proceed, experience several upper body exercises with...
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Live Event | Starting off Strong for 2023: Lower Body with Lauren Eirk
If you are new to resistance training or have gotten off course, this workout will re-introduce strength training to you! Beginning with a warm-up, enjoy bodyweight exercises to get you aquainted with your range of motion and strength. As we proceed, experience several lower body exercises with...
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Video 389 | Arms Express (15 minutes) with Lauren Eirk
If you are pressed for time superset training will allow you to get more done a short period of time. This is because complementary muscle groups are worked back to back, reducing your rest between exercises.
This Express strength training routine targets the muscles that flex and extend the el... -
Live Event | Full Body Circuit (60 minutes) with Lauren Eirk
Experience several resistance training exercises, each using a different resistance tool: dumbbells, a thigh band, and a stability ball. Each exercise will be taught in a progressive format, then repeated in their entirety for improved motor learning and strength gains.
Purchase equipment used...