Getting Stronger

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.

Getting Stronger
  • Video 383 | Glutes Express (15 minutes) with Lauren Eirk

    This Express workout packs in 15 minutes of the best gluteal exercises using dumbbells for resistance. Many exercises that are thought to target this area, but it takes strategic set up and focus to make bring the glutes to center stage.

    Start on the floor and progress to several standing exe...

  • Live Event with Lauren Eirk | Integrated Isometrics: Upper Body

    This workout combines standing, seated, and supine upper body isometrics to build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.

    When we perform an exercise and push into the mat or a sponge ball, muscl...

  • Live Event with Lauren Eirk | Integrated Isometrics: Lower Body

    This workout combines standing, seated, and supine lower body isometrics to build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.
    When we perform an exercise and push into the mat or a block, muscles cont...

  • Video 378 | Balanced Lower Body Workout (30 Minutes) with Lauren Eirk

    In this balanced strength training workout, we will practice variations on the squat, lunge, and deadlift to give hamstrings and glutes get as much attention as the quadriceps and hip flexors.

    This workout begins with a brief warm-up, followed by multi-joint compound movements with dumbbells, t...

  • Live Event with Lauren Eirk | Head To Toe Dumbbell Training

    This full body strength training workout incorporate dumbbells into many common positions to target muscles of the legs, hips, core, shoulders, and arms. Strength training is the key joint stability, weight management, pain management, cardiovascular, and respiratory function, helping the body s...

  • Video 376 | Foot and Foundations (30 minutes) with Lauren Eirk

    This workout starts with several intrinsic foot exercises to strengthen the bottom of the feet. Next, transition into some of the major muscles of the lower leg, working on plantar flexors and dorsiflexors using a chair.

    As we take an integrated approach to strengthening the feet, we will be ...

  • Live Event with Lauren Eirk | Lower Body and Foot Intrinsics

    The feet deal with ground forces pushing up into them and the bodyweight pushing down onto them. In this therapeutic routine, experience standing and seated exercises for the lower leg and foot. A thigh band will be used to add resistance in hip and foot exercises. Be prepared to explore your ...

  • Video 374 | Holistic Back Care (30 minutes) with Lauren Eirk

    Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions.

    In this video, practice several exercises that target muscles around the lower back for a full body approach...

  • Live Event with Lauren Eirk | Integrated Strength "Supination"

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot supinate efficiently, it becomes harder to lift our body, jump, stand up straight, and generate power.

    Using dumbbells and a thigh band, this wor...

  • Live Event with Lauren Eirk | "Integrated Strength: Pronation"

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

    Using dumbbells and a mini ball, this workout foc...

  • Live Event with Lauren Eirk | Strength Circuit

    This strength workout is designed to address muscle weakness and mobility issues with a full body circuit format, transitioning from one exercise to the next for cardiovascular health. Using dumbbells and a stability ball, experience 11 different strength exercises from lower body to upper body ...

  • Live Event with Lauren Eirk | Pull - Legs Resistance Training

    Pull Workouts are often combined with Pushing workouts and Leg workouts on consecutive days to ensure that different body parts are targeted each day. Performing workouts like this, each body part gets a "rest" so that we can get great results.

    In this workout, we target many back, biceps, le...

  • Live Event with Lauren Eirk | Push - Legs Resistance Training

    Push Workouts are often combined with Pulling workouts and Leg workouts on consecutive days to ensure that different body parts are targeted each day. Performing workouts like this, each body part gets a "rest" so that we can get great results.

    In this workout, we target many chest, triceps, ...

  • Video 365 | Chest and Back Express (15 Minutes) with Lauren Eirk

    This express workout packs a punch in 15 minutes. We start with a warm-up, followed by four exercise combinations designed to complimentary in nature. You will be using dumbbells and a TheraBand to be able to create adequate resistance profiles in each with very little rest in between each exer...

  • Live Event with Lauren Eirk | Barre Blender: Legs and Glutes

    This barre workout will target the lower body muscles that attach to the hip and pelvis. We will perform standing exercises using a support for balance as well as floor exercises that are sure to activate, tone, and tighten the hips, glutes, and thighs. All levels welcome, as modifications will...

  • Live Event with Lauren Eirk | Shoulder and Arm Supersets

    This resistance training workout will explore the "superset" or long set of exercises using dumbbells. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have.

    In this workout, we will practice six supersets. Each will incor...

  • Live Event with Lauren Eirk | Stability Ball Leg Workout

    This workout features the stability ball as a tool to add instability, resistance, and variety to several lower body exercises. The muscles of the trunk and spine are used in nearly every position as you work to control the moving ball. In many of the exercises, dumbbells are added to apply mor...

  • Live Event with Lauren Eirk | Biceps, Triceps, and Upper Back

    In this upper body resistance training workout, we begin with several exercises used to target the upper back and shoulders. Next we move into our triceps segment, with different exercises back to back. The workout finishes with biceps exercises. This workout is designed to help you build endu...

  • Video 360 | Dumbbell HIIT (30 Minutes) with Lauren Eirk

    This full body resistance training workout features a faster-paced intensity intervals asking you to go all-out for three to four minutes, followed by a short rest to help you recover.

    Experience several repeating on-off sequences is shown to improve your VO2 max. This is our maximal aerobic ...

  • Video 358 | Full Body Bone Boost (30 Minutes) with Lauren Eirk

    In this video, we are targeting bone density using a variety of weight bearing exercises using dumbbells and a chair for support. The hip joint, lower back, shoulders, foot, and ankle commonly suffer with repetitive activity and muscle loss. Experience muscle contractions and longer hold times ...

  • Live Event with Lauren Eirk | Upper Body Strength Fusion

    Strengthen your chest, back, arms, and shoulders using dumbbells, a mini ball, and a ton of variety in this fusion class. We will be incorporating movements inspired by Yoga, Pilates, Physical Therapy, and traditional strength in a flowing format to keep your mind and body fully engaged. All le...

  • Live Event with Lauren Eirk | Lower Body Strength Fusion

    Strengthen your legs, glutes, hips, and lower legs using dumbbells, a mini ball, and a ton of variety in this fusion class. We will be incorporating movements inspired by Yoga, Pilates, Physical Therapy, Ballet, and traditional strength in a flowing format to keep your mind and body fully engage...

  • Video 356 | Anti-Sit Workout (30 Minutes) with Lauren Eirk

    Excessive sitting is a major health concern. When we sit or lie down for too long increases our risk of chronic health problems. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.

    In this workout, practice a ...

  • Live Event with Lauren Eirk | Squat Formula

    Sitting is not the same as squatting. Not only that, people often struggle with sitting and standing using control. In this workout we will break down the specific joint motions associated with squatting. Using Dumbbells and a thigh band, go from isolating these motions to integrating them in o...