The JMitFit Report | August 2026
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month
“The results you want in the fall are built by the work you do in August.”
Workout of the Month
Summer Strong Total Body Circuit
Goal: Build strength, improve conditioning, and maintain momentum as summer winds down.
Equipment Needed:
Barbell
Dumbbells
Bench
Kettlebell
Battle Ropes
Complete 4 Rounds
Strength Block
Barbell Front Squat – 8 reps
Incline Dumbbell Bench Press – 10 reps
Single Arm Dumbbell Row – 10 each side
Rest 60 seconds
Conditioning Block
Kettlebell Swings – 20 reps
Battle Rope Slams – 30 seconds
Bike Sprint – 45 seconds
Rest 60 seconds
Core Finisher
Farmer’s Carry – 40 yards
Side Plank – 30 seconds each side
Dead Bugs – 10 each side
JMF Coaching Tip
“Don’t measure today’s workout against yesterday’s. Measure it against the person you were when you started.”
Mindset Tip
Consistency Doesn’t Take Vacations
Summer is filled with vacations, cookouts, and changing schedules.
That’s okay.
The goal isn’t perfection.
The goal is continuing to move forward.
One workout is better than none.
One healthy meal is better than giving up on the day.
Your success isn’t determined by one weekend.
It’s determined by what you consistently choose over time.
Nutrition Corner
Mediterranean Chicken Power Bowl
Ingredients
5–6 oz grilled chicken breast
1 cup cooked jasmine rice or quinoa
½ cup cucumber, diced
½ cup cherry tomatoes, halved
¼ cup red onion, diced
¼ cup crumbled feta cheese
¼ cup hummus
Mixed greens
Fresh parsley
Lemon wedges
Lemon Herb Marinade
1 tablespoon olive oil
Juice of one lemon
1 teaspoon garlic powder
1 teaspoon oregano
½ teaspoon paprika
Salt and pepper to taste
Marinate chicken for at least 30 minutes before grilling.
Directions
Grill chicken until the internal temperature reaches 165°F.
Cook rice or quinoa according to package directions.
Chop vegetables while the chicken rests.
Assemble your bowl with greens, rice, vegetables, hummus, and feta.
Slice chicken and place on top.
Finish with fresh parsley and a squeeze of lemon.
Estimated Nutrition
Protein: 42–46g
Carbohydrates: 45–50g
Fat: 14–18g
Calories: 550–650
Why This Meal Works
✔ High-quality protein supports muscle recovery.
✔ Complex carbohydrates replenish glycogen after workouts.
✔ Healthy fats help reduce inflammation.
✔ Fresh vegetables provide fiber, antioxidants, and essential vitamins.
This meal is perfect after an early morning workout or an evening training session.
Member Spotlight
Celebrating the JMF Community
Every month, new goals are achieved, personal records are broken, and confidence grows.
This month, we’d like to recognize every member who continues choosing themselves, whether your goal is to lose weight, build muscle, improve your health, or simply feel better every day.
Your commitment inspires everyone around you.
Thank you for making JMF a place where hard work, encouragement, and community thrive.
Keep showing up. Keep believing. Keep improving.
Coach’s Corner
Fitness Myth: “If I Miss a Week, I’ve Lost Everything.”
Not even close.
Fitness isn’t built in one great week…
And it isn’t lost in one missed week.
Life happens.
Vacations happen.
Illness happens.
The key is getting back into your routine without guilt.
Progress belongs to the people who keep returning.
Upcoming Events & Programs
Fall Personal Training Registration
Athlete Performance Training Returns
Strength & Conditioning Classes Continue
Pedal Pioneers Fall Ride Announcement
Fall Transformation Program Details Coming Soon
Coach’s Message
August often feels like a transition.
Summer is winding down.
School is around the corner.
Schedules begin to change.
Don’t let changing routines become an excuse to stop investing in yourself.
Every workout…
Every healthy meal…
Every positive choice…
Moves you closer to the person you’re becoming.
Let’s finish the summer strong and head into the fall with momentum.
– Coach Jamel