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:
Fabric Resistance Band for Legs:
Round Exercise Band:
Vinyl Coated Dumbbells:
55cm Stability Ball:
Yoga Block:
Yoga Block with Strap:
Yoga Strap (10 feet):
Yoga Strap (6 Feet):
Yoga Mat:
Mexican Blanket (Yoga):
Pilates Ring:
Weighted Bar:
Ballet Singe Barre:
Ballet Double Barre:

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.


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 mentor for AFS Association of Fitness Studios.

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, a member of the Body Bar® Instructor Team 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.

Getting Stronger
  • Video 183 | Upper Body Band Workout (30 Minutes) with Lauren Eirk

    In order to avoid and prevent shoulder issues, it is important that we train the muscles that attach to the shoulder blades, clavicles, upper and lower arm, rib cage and spine. Elastic resistance can be very effective in minimizing joint stress so that we can effectively train. In this video, y...

  • Video 159 | Abs & Glutes (30 Minute Workout) with Lauren Eirk

    Using a weighted dumbbell and an elastic band, this fitness routine targets the rectus abdominis, obliques, transverse abdominis, as well as muscles in the hips. Practice exercises from the floor as well as in standing for maximal strengthening benefits. This routine provides a logical progress...

  • Video 103 | Strengthen your Back (55 minute workout) with Lauren Eirk

    This 55-minute dumbbell workout will help you strengthen your back muscles for better posture and core strength. Learn how to strategically place dumbbells in a way to vary exercises strategically to target upper, mid and lower back areas in order to protect the spine and pelvis. This workout ...

  • Video 001 | Work that Core (Pilates Ring) with Lauren Eirk

    It is not always comfortable or accessible to lie on the ground to perform core exercises. In this video, Lauren will show you some traditional Yoga and Pilates postures that when performed strategically can really target trunk and spine musculature. We will use the Pilates Ring, a prop not alw...

  • Video 020 | Mindful Muscle with Lauren Eirk (60 minute workout)

    Live June 2020 - 09 Mindful Muscle with Lauren Eirk features a sixty-minute fitness-based workout that uses common Yoga, Pilates, and Fitness positions with dumbbells to add resistance challenges to the legs, hips, core, and upper body muscles. Practice this video often to build strength, symme...

  • Video 039 | More Muscle and Strength with Lauren Eirk

    Experience a strength-building Yoga practice using gravity-based dumbbells to transform your experience in many common yoga poses. Practicing this video will improve muscular system, tone your body, and increase joint stability

    Fitness Integrated Science™ is a fitness and health methodology tha...

  • Video 050 | Workout for a Strong Core with Lauren Eirk

    Join Lauren in this follow-along Yoga practice designed to train the "core", targeting muscles that attach to the ribs, pelvis, shoulders, and hips. Approach several positions and motions inspired by common yoga poses that can improve strength, reduce pain, and promote better mobility when practi...

  • Video 078 | Total Body Theraband (60 minute workout) with Lauren Eirk

    Learn how elastic resistance can transform the body from head to to by re-directing forces through the joints to challenge muscles to improve strength and tone. This video is packed full of fun, creative exercises that are sure to make common exercises feel completely different. See how the pro...

  • Video 080 | Stronger Abs with Theraband (30 minute workout) with Lauren Eirk

    In this video, practice many exercises that are designed to strengthen and tone the abdominal region using elastic resistance from the Theraband combined with body mass, speed, and varied muscle contraction types. Flex, extend, side-bend and rotate your way to a strong waist and powerful core wh...

  • Video 071 | Ultimate Full Body Dumbbell Workout with Lauren Eirk (45 Minutes)

    In this video, Lauren will take you through a 45 minute full body workout for the core, legs, hips, shoulders, and arms. Experience a combination of isometric and eccentric resistance training exercises to build muscle and improve joint stability.

    Fitness Integrated Science™ is a fitness and...

  • FIS - 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 wit...

  • Video 069 | Full Body Dumbbell Workout for Beginners with Lauren Eirk

    In this video, Lauren will show you how to effectively strength train with dumbbells. Using a chair to assist the body in supporting joints as well as in transitioning from one position to the next, get proper cues in alignment and control. This video is appropriate for beginners as well as a s...

  • Video 070 | Full Body Strength Training with Dumbbells with Lauren Eirk

    Video 070 | Full Body Strength Training with Dumbbells with Lauren Eirk is a full body strength training workout that shows how to incorporate dumbbells into many common positions. Learn how to effectively position the dumbbells to target muscles of the legs, hips, core, shoulders, and arms. St...

  • Video 072 | Lower Body Workout with Lauren Eirk (60 Minute Workout)

    Video 072 | Lower Body Workout with Lauren Eirk is a 60 minute resistance training routine designed to strengthen muscles that attach into the knee, hip, ankle, and foot. Practice various squat, lunge, and bridge variations with proper mechanics and directional cues to improve the responsiveness...

  • Video 074 | Work Your Core and a Whole Lot More (30 minutes) with Lauren Eirk

    The stability ball is one of the greatest tools for in-home fitness programs. In this 30 minute workout, Lauren will take you through a strengthening routine that requires muscular strength and responsiveness from the trunk and spine to control the moving ball. This video will challenge the hi...

  • Video 092 | Upper Body Ball Blast (30 Minute Workout) with Lauren Eirk

    This 30 minute video targets shoulders, back, chest, bicep, tricep, and core muscles using dumbbells for added resistance. The stability ball is used as a prop to alter position for creativity and challenge. The core is worked in every exercise to maximize your results. This video is appropriat...

  • Video 106 | Strong Arm Dumbbell Workout (45 Minutes) with Lauren Eirk

    This 45 minute workout will strengthen and tone bicep and tricep muscles of the arms using a variety of shoulder positions. Using the stability ball as if it were a weight bench, many muscles will be working to keep training positions static against the moving weights, training the core in every...

  • Video 107 | Free Weight Workout: Shoulder Edition (45 Minutes) with Lauren Eirk

    This workout will show you how to properly use dumbbells to strengthen shoulder muscles while avoiding injury. Common motions of the shoulder are abduction, adduction, flexion, extension, rotation. These are created as the clavicle, shoulder blade, and upper arm bones move upon each other with ...

  • Video 108 | Dumbbell Only Chest Workout (30 Minutes) with Lauren Eirk

    This strength training video includes an isometric, muscle-activating warmup followed by body weight core exercises to prepare the body for a 30-minute chest workout with dumbbells. Practice a variety of resistance angles and body positions to hit various muscle fibers attaching to the shoulder ...

  • Video 110 | Stronger Legs Dumbbell Workout (45 Minute) with Lauren Eirk

    Some of the best free weight exercises are for the lower body. Experience a muscle activating, thorough warm-up to visit your range of motion followed by many variations of the squat, lunge, dead-lift, and bridge. This sequence uses unilateral and bilateral variations with creative positioning ...

  • Video 111 | Total Body Strength Circuit (45 Minute Workout) with Lauren Eirk

    In this 45 minute workout, Lauren will take you through a complete circuit of strenthening exercises using dumbbells to drive the cardiovascular system while strengthening muscles. Performing these exercises at a specific pace and intensity will burn fat while toning muscles in record time!


  • Video 116 | Hip & Knee Isometric Challenge (60 Minute Workout) with Lauren Eirk

    Isometric resistance training is the key to reduced inflammation and pain. Holding positions with muscular engagement can improve muscular performance, improve range of motion, reduce body fat, and resolve muscular imbalances. In this video, the floor, body weight, an elastic mini band, and min...

  • Video 120 | Glute Isolation Workout (30 Minutes) with Lauren Eirk

    Strengthen your gluteal muscles using an elastic band to target motions such as hip abduction, hip extension, and hip flexion. This thirty minute workout uses a combination of standing and floor exercises for muscle isolation and integration

    Amazon Products Used:
    Fabric Resistance Band for Leg...

  • Video 142 | Dumbbell Workout for Chest, Triceps, & Abs (30 Min) with Lauren Eirk

    This routine will help you strenthen chest, triceps, and abdominal muscles. Chest muscles bring the arms across the body, support the shoulder, and assist in breathing. Triceps muscles work to extend the elbows and shoulder joints. The triceps make up approx 2/3rds of the muscles in your arm, ...