Workouts & Post Workout

with Felix, Strength & Conditioning Trainer

Felix Personal traning

The beginning is always intimidating. You might not even know how to start. In this post, we’ll be hearing from Felix, a strength and conditioning trainer at Outrivals and expert on all things mobility-wise, how you can plan your workouts and map out your fitness journey. Hopefully, by the end of this reading, you’ll be able to see yourself working out from start to finish, as we’ll also be taking a look at Felix’s version on the Post-Workout Routine.

Making a Workout Plan with Felix


When planning a training session with a client, Felix always takes it from the very beginning, starting with the consultation in order to understand the person. This is because everyone is different when it comes to fitness, whether it is in terms of fitness history, body type, future goals, physical limits, and abilities. In this consultation, Felix chooses to focus on their goals.

Felix workout plan

“For me, it’s about finding out exactly what it is they want to achieve, not necessarily based on fitness, but what they want to achieve or improve in their day-to-day lives.”

Some people say they want to reduce lower back pain when sitting. Or they feel uncomfortable getting out of bed without any hip discomfort. Or maybe they just want to shed some weight. The spectrum is endless.

After determining the goal, Felix then does a physical assessment. This helps him gauge how intense or how long workouts should be in order to show progress. During this, Felix can get some insight into a client’s athletic capabilities and more accurately tailor a workout for each person’s body.

Lastly, Felix makes an effort to get to know his clients’ personalities. This is because some people naturally enjoy exercising while other people find it cumbersome and unenjoyable.

“I think it comes down to the trainer’s ability to remind them why they are training.”

Keep it Interesting


“I find that a lot of people, because fitness is a popular thing to be a part of and do, feel they have to exercise without actually knowing why they’re doing it.”

With the rising epidemic of obesity, it’s no surprise that people are more interested in going to the gym. Now, going to the gym is also cause by social influences. In the beginning, it can be quite exciting; working out in a group environment, doing new exercises, meeting new people. But over time, it can be difficult to retain interest and gyming becomes a chore. Many times, this is because you have either forgotten why you started going to the gym in the first place or you never found a reason for yourself to go. The key point for Felix is to found out why his clients are choosing to go to the gym in the first place. He does this so that his clients have a reason to become motivated and maintain personal investment in their training.

In this way, Felix believes that motivation is meeting in the middle. He chooses to put the responsibility of motivating themselves in his clients’ hands because it ultimately comes down to what his clients will do.

“I’ve actually found from my own experience as a trainer, that when I give them that responsibility, they become a lot more motivated.”

No Post Workout?


The key point of a post-workout routine, per Felix, is simply to calm down the nervous system. Therefore, there isn’t really a post-workout routine because it is all down to the individual.

“If they want to stretch out because that’s their way of chilling out their body – great. I don’t think you have to do it.”

Usually, after Felix finishes a training session with his clients, his clients will simply sit down to catch their breaths, have some water and then jump in the shower. Felix’s training style follows that there’s not really a concrete rule that stretching is required after a workout.

“I used to [have my clients stretch], but then I just find that if they don’t want to it really doesn’t matter. I would always ask ‘what’s the purpose?’.”

If someone doesn’t enjoy stretching but they’re forcing themselves to stretch after a session, they are often doing it to prevent injuries. But there are many factors to preventing injuries. If a client were to tell Felix “I’m trying to increase flexibility in my hamstrings” but they don’t enjoy stretching, Felix helps them to find the most efficient way to increase their flexibility rather than leaving them to do activities they don’t enjoy. Oftentimes, his clients will show no improvement over time from stretching, and this is when he supplies alternate methods.

Felix Team photo

“Ultimately, I approach it as finding out what works for each person, because each person’s experience is different.”