* For questions, contact:  team@msworkouts.com 

or post your question on the Facebook group.

The 8-WEEK MS Fitness Challenge



Progress Sheet

WEEK #4 AGENDA: Learn How to Talk to Your Muscles. David Shares His Story About His MS Diagnosis. Perform Exercise Sequence. 

WEEK #4 GOALS: Exercises focus on Core, Upper Body & Foot Drop. Perform all exercise 2-3 times a week and write down your results! 

SAFETY TIPS: Keep a fan on you. Turn down your A/C to 68 degrees or COLD. Keep your hair off your neck. Remove any sharp corners or tables from your exercise area. Drink ice cold water between every exercise.  Make sure to continue to breathe during the exercise, continue to remind yourself not to hold your breath.

Scientific Research

On Strength Training & MS

Did you know that scientific research has proven that Strength-Training // Resistance-Training improves muscle strength and functional capacity in multiple sclerosis? 

A 12-week research study, performed by the Department of Sport Science at the University of Aarhus in 2009, sought to test the hypothesis that progressive resistance training can improve muscle strength and functional capacity in patients with MS. 1

The research consisted of having 2 different groups. Each group was made up of 19 people of moderately impaired patients with MS. One group performed resistance training exercises for 12-weeks while the other group performed no resistance training.

The result was that those in the group that performed resistance-training had significantly improved in knee extensions as well as functional capacity compared to the control group. The control group (those that didn't perform resistance-training) then performed resistance training and saw their knee extension and functional capacity improve!

Just like the participants in this study - you are strength-training! Keep it up and you will see results. Science proves it!! 


Frequently asked questions

How do I make a booking?

As you would book a table at your favourite restaurant, you book you a slot at the weekend and we deliver your food. We accept bookings online up to Thursday 9 pm for the following weekend. On completion of a booking you will receive a confirmation email with your payment and order. If you do not receive a confirmation email within 24 hours of making your booking please contact us directly so we can make sure your booking is in our system.

What menus do “sabor español” offer?

We have selected two menus that include starter, main and dessert of your choice. We also offer an organic meat version for the most healthy and exclusive palates.

Do you cater for special dietary requirements?

If you let us in your booking we will always do our best to accommodate your specific dietary requirements. As far as allergies are concerned it is important to know that we do use nuts, gluten and other allergens in our kitchen so while we can ensure your dishes are free of these ingredients it is essential that you know that these ingredients are still used on the premises. Allergen labels are clearly displayed in our containers and information can be find on the website.

What sort of food is served at “sabor español”?

All of our food is cooked with Spanish precision and techniques following our ancestor’s recipes. We source directly form local butchers and markets, selecting seasonal and free-range products at their best. We are proud to use mostly biodegradable containers in our mission to reduce our carbon footprints and become eco-friendly business.

Are you qualified and insured?

Our staff has the relevant hygiene qualifications and our business has public liability insurance.

Do you have vegetarian, vegan, and gluten-free options?

We have a good variety to choose from on our menu, each dish has an icon to show these options. We are developing new recipes to offer soon.

How does the service work exactly?

Our customers select their favourite dishes/menus for the weekend by the end of Thursday. We purchase the food on Friday and prepare it fresh to be delivered to your door Saturdays from 12pm to 3:00 pm and from 5pm to 8:30 pm. Also Sundays from 12pm to 4:30pm.

Is there any extra cost?

The delivery is included in the price and our minimum order is £30. Currently we deliver to the following postcodes: SG1, SG4, SG5, SG6 and SG7.

Something wasn’t quite right, who can I speak to?

We’re sorry to hear that. Please do let us know if anything wasn’t quite right and we will do our best to sort it out. Contact us at contact.saborespanol@gmail.com

Do you cater for large parties & corporate bookings?

Please contact us at contact.saborespanol@gmail.com and let us cater for your event.

8 Week Challenge - SCHEDULE

WEEK 1 -- Laying Down the Foundation - Mobility & Balance

WEEK 2 -- Waking Up the Muscles - Foot Drop, Core, and Upper Body

WEEK 3 -- Walking Strong - Mobility & Balance

WEEK 4 -- All About That Core - Foot Drop, Core, and Upper Body

WEEK 5 -- Half Way Point - Mobility & Balance

WEEK 6 -- Perfect Form and Technique - Foot Drop, Core, and Upper Body

WEEK 7 -- Sticking with Exercise - Mobility & Balance

WEEK 8 -- Final Effort - Foot Drop, Core, and Upper Body

WEEK 9 -- Graduation!

"My mission is to change lives through strength training by providing safe and effective workouts to those living with Multiple Sclerosis all Across the World."  - David Lyons

Certified Trainers With Years of Experience Treating Multiple Sclerosis

David Lyons

Founder of MS Fitness Challenge 

Jeff Gotte

Exercise Physiologist  M. Ed - BS Exercise Science  NSCA-CSCS, ACE-PT

Along with MS Workouts, David works with organizations such as Multiple Sclerosis Foundation, Medical Fitness Network and MS Views & News to help educate and train both fitness professionals and MSers on the importance of fitness, nutrition, and mindset in battling this disease.  David's goal is to bring exercise and healthy nutrition to every person living with MS.

In 2009, Jeff co-founded Practical Fitness in Austin, TX, a private personal studio specialized in strength training for busy professionals. Jeff has personally executed thousands of sessions with individuals dealing with many types of physical challenges, ranging from hip and knee replacements to lung transplants.  Jeff also oversaw Practical Fitness strength training pilot program for individuals with MS sponsored by the MS Society. 

What is



Together with the Director of Physical Therapy at Central Texas Neurology Consultants and the personal trainers at Practical Fitness Studios, our mission is to bring safe & effective online exercise to those living with Multiple Sclerosis.