MS Workouts
Support from our team
Support from our team

Support from our team

On this page, you will find lots of resources to help you answer any question that you might have!

Can't find an answer? Just email

Our team is always happy to help!

Exclusive Members-Only Support:

Additional Support From Trainers:

How do I exercise?
How often should I exercise?
I missed a week!
Reduce your symptoms
Recording my results?
How do I exercise?
How often should I exercise?
I missed a week!
Reduce your symptoms
Recording my results?

Helpful Tutorials:

Website Tour
What do I do today?
Recording results
Using my TV
Contact support
Website Tour
What do I do today?
Recording results
Using my TV
Contact support

FAQ - General

I'm new and lost! How do I start? Help!

Let's start from the beginning:

In order to access to the steadypace® club, simply go to and click SIGN IN at the top-right corner on the title bar.

Once you've signed in, it will take you to the homepage of the steadypace® club. We recommend booking-marking this page on your browser.

Once on the steadypace® club homepage, you should execute either the seated or standing Full Body Fundamentals 1-3 times per week. You can personalize your Full Body Fundamentals by performing a focus on class for your particular symptom, immediately after. 

Your Full Body Fundamentals are intense by design so make sure you seek muscle-failure in every single exercise! 

On your recovery days, i.e., the days you are not performing your seated or standing Full Body Fundamentals, MS Workouts offers you a host of low-intensity programs to help you recovery including Yoga, Stretching & Restorative Movement Drills. 

The goal of your recovery days is to execute 10-20 minutes of light exercise! 

If you have any other questions then do not hesitate to reach out to so we can help! 

How often should I exercise?

We recommend to perform the seated or standing Full Body Fundamentals class 1-3 times per week, depending on how your body is feeling.

Make sure to have at least 1 day of rest between Full Body Fundamentals so you can properly recovery. 

On your recovery days, i.e. the days you are not performing the seated or standing Full Body Fundamentals, you should perform 10-20 minutes of light activity that we offer including Yoga, Stretching & Restorative Movement Drills. 

What are recovery days?

Recovery days are the days when you are not performing the Full Body Fundamentals. 

Recovery days should involve some for of low-intensity exercise for 10-20 minutes

. That means exercise that will not produce a deep burn, nor will it fatigue the muscles.

On the steadypace® club, we offer Yoga, Stretching & Restorative Movements for you to perform on your active rest days!

What if I feel pain during the workout?

You should never feel pain during exercise. It is okay to feel the natural discomfort affiliated with the targeted muscle being fatigued - but never stinging or aching pain.

If you start to feel pain, take note of how it feels, where it is, and when it happened. Contact us at so we can try to figure out what is causing the pain.

Sometimes it just requires an adjustment on form, but usually we'll recommend seeking the advice of your physician or physical therapist since they can evaulate you in-person.

These exercises are too easy!

If you are strength training properly, it should not be easy.

If you are finishing your session with ease, then you need to increase the challenge by increasing your resistance band to a higher level that causes you to disengage during the Exhaust Range.

The difficulty of the exercise is based on what resistance level you use. If you'd like to learn more, please watch the Theraband Progression System video.

These exercises are too hard!

That's okay! Perform the motion to the best of your ability. Actively lift and engage the muscles we are targeting

(even if you are not seeing any movement occur).

If you're feeling a fatigue in the targeted muscle then guess what - you're delivering the necessary stimulus to gain strength!

Progressively challenging it with your best effort, being measured, focusing on recovery, and then reapplying will give you the best chance at gaining as much strength, functional ability, and a plethora of other wonderful benefits.

My times keep changing - is that okay?

Yes, that is perfectly normal and expected. It is virtually impossible to always be performing at your best. There are a thousand factors that go into your performance (diet, what you ate that morning, hormones (male & female), allergies, weather, time of day, variable energy level depending on order of exercises, stress level, excitement level, etc). For this reason, you will never ALWAYS be beating records each time you workout. It doesn't work that way. You will tend to "hover" around a certain area, and overtime, slowly move up from it on average.

The goal isn't to consistently beat your old times (although you should aim for that each time you perform the workout). The real goal is to consistently fully-exhaust the targeted muscles (to the best of your ability) during each session, 1-3x a week PERIOD. You'll have good days and bad days, the important thing is to give it your best shot every time. Over time (as you track your progress) you will see an upward trend in your times.

Only by consistently performing exercise will your body eventually adapt to it, via increases in muscular strength. It takes time for the body to "realize" that it needs to adapt. That is why it is crucial that you are consistently showing up to exercise 2-3x a week, and putting all your effort into each workout. You need to give the muscles a REASON to grow. Each time you perform an effort-lead workout, fully-exhausting the targeted muscles (regardless of whether you are above or under your previous time) you are communicating to your body to change.

I am not seeing results. Please help!

Here are some tips to work on:

1). Reach Muscle Failure -

Make sure you are going to full-exhaustion in the workout. That doesn't necessarily mean disengaging right when you start to feel the burn. You want to disengage once you can no longer perform the movement with proper form. There may be a shake / burn involved in the targeted muscle -- keep going as long as you can continue with proper form. Don't run away from the burn, run to it. If you ever feel any pain or discomfort, other than the fatigue of the targeted muscle, discontinue the set immediately. Bottom line: You COMMUNICATE to the body to prompt results by CHALLENGING the muscles.

2). Protein -

Make sure you are consuming a minimum of .36g of protein per ideal pound of bodyweight every single day. When building strength, it is recommended to get in enough protein in every meal, as well as be in a slight caloric surplus.

3). Reduce Stress-

When you are stressed, you release coritsol into the blood stream, this is not good for building strength. Keep your body healthy by controlling your stress level.

4). Get plenty of sleep -

Sleep is SO important. Make sure you're giving your body the sleep it is asking for. We build most of our muscle tissue during sleep.

5). Focus on Recovery -

Make sure you are getting some form of low-intensity exercise / movement during your rest days to increase blood flow throughout the body.

6). Stay Hyrdated - 

Make sure you are drinking PLENTY of water throughout the day.

Are these exercises safe for me?

Yes, they are.

Our unique Steady-Pace® technique is a slow-motion low-impact technique that is designed to keep your body and joints safe. During our exercises, we give constant guidance about form and safety.

If you ever feel overwhelming body fatigue, or overheating during an exercise then you should stop and rest until it dissipates. We recommend that you have your thermostat down to 68 degrees F, a fan(s) blowing on you, and a cold water bottle nearby at all times during your exercise.

If you feel unsafe while exercising then please schedule your workout sessions with a family member or friend that can be with you while you exercise -- in case of an emergency.

Make sure to consult with your physician before starting any new exercise program.

Should I ask my doctor before performing these exercises?

Yes. We recommend that you consult with your practitioner before starting any new exercise program.

Can I cancel any time?

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FAQ - Technical

What equipment do I need?

You will need a CLX Theraband, access to the online progress journal, a chair, a fan, and a water bottle. Therabands can be purchased on our webstore.

In your subscription, we include a free yellow CLX theraband, and getting started booklet!

How do I purchase an exercise band?

1.) Go to

2.) Add to cart whichever band or item you want

3.) Click check out to complete your purchase

**if you live outside of the continental U.S. then please add one international shipping & handling fee to your order. 

How do I know which exercise band to use?

The objective of each exercise is to reach the "Exhaust Range" (the last 30 seconds). If you cannot reach the last 30 seconds then your band is too heavy, and you need to downgrade your resistance.

If you go past the Exhaust Range (the end of the exercise) without fully exhausting the targeted muscles then your band is too light, and it's time to upgrade to a heavier resistance band.

If you find full exhaustion WITHIN the Exhaust Range, then your band is perfectly dialed in. Push yourself a little further each time, and record your progress.

We recommend everyone start with a yellow range-of-motion band and then move up as you become more familiar with the exercise and your body's capability.

Which band should I purchase next?

The best way to determine which band to use is by looking at the chart attached to the bottom of the Webstore page. It will show the estimated weight (lb) for each band, so as to make it as easy as picking out what level of, say, dumbbells you're looking to buy.

Typically the case is that there are several band levels you'll need to utilize. For some exercises, the yellow band will be enough (for weaker muscles). For other exercises, you may need a higher level band for that body part (if the muscles are stronger).

How do I use my TV?

1). First, how new is your TV? Newer TV's sometimes have the ability to search the internet on them.

2). You can stream on your Apple device and do a screen mirroring with an Apple TV.

3). You can stream directly from your computer by connecting it to your TV via a HDMI cable.

4). Modern videogame consoles also have the ability to utilize the internet through your TV.

Can I cancel any time?

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FAQ - Nutrition

How much protein do I need?

We recommend to try consuming 1g of protein per pound of ideal body weight (or as to close to it as you can)

Keep in mind, NOT doing this doesn't mean you won't get results from exercise. But if you want to maximize the effect and speed of your results, then dialing in your nutrition will go a very long way. Proper exercise will open the door to results, but your results are built in the kitchen.

TIP: An easy way to get in an extra 20-30g of protein during your day is to drink a protein shake after your workout session! Good protein snacks could be a bowl of yogurt, nuts, or seeds.

That's a lot of protein!

The USDA, Mayo Clinic, as well as several other authoritative bodies in nutrition recommend:

"Mayo Clinic guidelines suggest the following: The recommended dietary allowance to PREVENT DEFICIENCY for an average SEDENTARY adult is 0.8 g per kg of body weight. People who lift weights regularly or are training need 1.2-1.7 grams per kilogram."

Here is another recommendation from the American Dietetic Association:

"2009, a joint position statement by the American Dietetic Association (now known as Academy of Nutrition and Dietetics), Joint Dietitians of Canada and American College of Sports Medicine made the following recommendations for active individuals: Resistance training (training for muscle hypertrophy or strength): 1.4-1.8 grams per kilogram of body weight."

With the above research supporting up to 0.81 grams per pound (or 1.8 per kilogram) we use these suggestions because protein (amino acids) are the building blocks of muscle tissue and we are trying to add muscle, not just prevent muscle loss.

So does all this mean that if you do NOT get in exactly 0.8g of protetin per pound of body weight every day, then you will NOT increase your strength? -- NO. These are science-based recommendations on how to optimize your strength growth.

When getting started, begin by getting in 20-30g of protein every meal, and try to incorporate 2 protein snacks throughout the day.

With all this being said, we suggest you consult your physician or nutritionist for personalized adjustments in your dietary needs based on your health history and current state of health.

How many calories do these exercises burn?

This is going to vary greatly depending on several factors. Age, height, weight, gender, how much muscle you have on your body, how much effort you are putting forth in each exercise, and how long you engage your muscles in each exercise.

Generally speaking, focusing on soaking up as much "burn" as possible (this means you are engaging the anaerobic subsystem of your metabolism to produce the movement) by giving your very best effort, and progressively challenging your body will give you the best caloric burn for your efforts.

Another factor to keep in mind is that when you are exercising in this manner, you get what some people call the "after burn", which in lay terms means your metabolism stays elevated for several hours after you stop (even up to several days) unlike traditional lower-intensity steady-state exericse that prompts the increase in metabolism during the exercise, but then see it come right back down to its regular BMR functioning output after.

Can I cancel any time?

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