{"id":489791,"date":"2026-06-12T19:40:18","date_gmt":"2026-06-12T19:40:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/489791\/"},"modified":"2026-06-12T19:40:18","modified_gmt":"2026-06-12T19:40:18","slug":"i-never-set-a-goal-to-lose-90lb-i-just-fell-in-love-with-the-activities-that-i-was-doing-a-certified-health-coach-shares-the-weekly-workout-routine-that-helped-him-lose-weig","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/489791\/","title":{"rendered":"\u201cI never set a goal to lose 90lb, I just fell in love with the activities that I was doing\u201d\u2014a certified health coach shares the weekly workout routine that helped him lose weight and find joy in movement"},"content":{"rendered":"

Welcome to Workout Diaries<\/a>, a series where we ask expert trainers to talk us through what a week in exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.<\/p>\n

Jesse Ramos Jr.<\/a> is an ISSA-certified health coach based in New York City. Before he became a trainer, he was working full-time in banking for 10 years. During this period, he lost 90lb while working full-time, through low-intensity strength training, dancing and everyday movement.<\/p>\n

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At first, his motives were aesthetic, but working out quickly became about something more. \u201cI started loving the way I felt when I moved, and I realized I needed to do things for myself versus for other people,\u201d Ramos tells Fit&Well.<\/p>\n

Latest Videos From<\/p>\n

He started with cardio workouts and discovered strength training in his late 20s. \u201cAt that point, I had already lost 40lb, but I didn\u2019t really know much about strength training until I found the confidence to join a gym,\u201d he says.<\/p>\n

\u201cI would see other people lifting weights, and so I would just go up to them and ask them what they were doing, and when they would show me, I started to replicate it myself.\u201d<\/p>\n

You may like<\/p>\n

Now, strength training plays a crucial role in Ramos\u2019 workout routine, alongside other types of movement. The variety in the trainer\u2019s weekly schedule is key to his motivation and love for exercise. \u201cI never set a goal to hit 90lb, I just fell in love with the activities that I was doing,\u201d he says.<\/p>\n

Jesse Ramos Jr.\u2019s weekly workout routine<\/p>\n

Monday 10.30am
Mobility work<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Tuesday 11am
Full-body strength workout using kettlebells, plus core exercises<\/p>\n

Wednesday 11am
Outdoor strength workout with a friend<\/p>\n

Thursday 6pm
Spin class and swimming<\/p>\n

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Friday 12.15pm
Full-body strength training with dumbbells<\/p>\n

Saturday 6.15am
Calisthenics workout<\/p>\n

Sunday 9.30am
Hike, sauna and jacuzzi<\/p>\n

Jesse Ramos Jr.\u2019s tips for building a consistent workout routineAvoid analysis paralysis<\/p>\n

\u201cYou\u2019ve just got to get started,\u201d Ramos says. \u201cA lot of people just envision themselves doing something and never act on it.\u201d<\/p>\n

\u201cStart by learning movement patterns, so a simple squat, which can be just sitting on a chair to start,\u201d he suggests.<\/p>\n

Seek out joyful movement<\/p>\n

\u201cI lost a lot of my weight by finding something that was fun,\u201d Ramos says. \u201cYou need to find something that they enjoy, so you stay consistent.\u201d<\/p>\n

\u201cMy joy was dancing,\u201d he continues. \u201cI love movement. I love to feel free. I would pretend I was Britney Spears in my back room and that helped a lot of weight come off because there was no pressure and I was in the comfort of my own home.\u201d<\/p>\n

Don\u2019t compare yourself<\/p>\n

\u201cTry not to care what everybody else thinks about your routine\u2014nobody\u2019s judging you in the gym, everybody\u2019s so focused on their own aesthetic,\u201d Ramos says. \u201cWhen I work with clients, it\u2019s important they feel safe so I try to build up their confidence because I remember how it used to feel.\u201d<\/p>\n

Work movement into your day-to-day life<\/p>\n

\u201cAdd a day of non-exercise activity,\u201d Ramos suggests. By this he means incorporating movement that has a purpose other than getting your heart rate up or building muscle. \u201cThat could be something as simple as deep cleaning your home.\u201d<\/p>\n

\u201cCleaning exerts a lot of energy,\u201d he adds.<\/p>\n","protected":false},"excerpt":{"rendered":"Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week…\n","protected":false},"author":2,"featured_media":489792,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":["post-489791","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-il","tag-israel"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/489791","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=489791"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/489791\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/489792"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=489791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=489791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=489791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}