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.