The JMitFit Report | December 2025
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month “Success is the sum of small efforts repeated day in and day out.”
Workout of the Month: Holiday Strength & Conditioning Burner
Goal: Maintain strength, fight holiday fatigue, and boost metabolic conditioning.
Equipment Needed: Dumbbells, Kettlebell, Rower or Bike, Bench
Complete this workout 2–3x per week. Rest 75–90 seconds between rounds.
Dumbbell Goblet Squat – 4 sets x 12 reps
Chest tall, elbows tight, push knees out.
Powerful lower-body movement that improves strength and conditioning.
Single-Arm Kettlebell Dead Clean to Press – 3 sets x 8 reps each side
Keep your core tight and drive through your hips.
Explosive full-body movement that builds power.
Dumbbell Bench Row (Chest-Supported Row) – 4 sets x 10 reps
Squeeze shoulder blades together.
Excellent for back strength and posture.
Bench Dips – 3 sets x 15 reps
Lower slowly, press back up with control.
Targets triceps and shoulder stability.
Rower or Air Bike Sprint – 20 seconds ON / 40 seconds OFF x 5 rounds
Go all-out during the sprint; recover fully.
Maximizes calorie burn and metabolic output.
💡 Pro Tip: Use lighter weights and focus on crisp technique during busy holiday weeks.
Mindset Tip
“Year-end progress beats New Year pressure.”
Don’t wait for January to restart your goals. The work you put in today gives you momentum going into the new year. Small, consistent actions — 10-minute routines, water intake, one healthier meal — stack up fast.
Finish the year strong by staying committed, not perfect.
Nutrition Corner: Winter Wellness Bowl
Ingredients:
4 oz grilled chicken or tofu
½ cup roasted sweet potatoes
½ cup quinoa
1 handful mixed greens
¼ avocado
Lemon or light vinaigrette
Why it works:
A nutrient-dense winter bowl that fuels recovery, boosts immunity, and balances energy during a busy month.
Member Spotlight
Client of the Month: Patty F.
Patty joined JMF in mid 2025 with a goal to rebuild strength after a long break. This December, we’re proud to celebrate her:
🔺 60th birthday
🔺 Dramatic improvement in mobility, joint stability, and strength
🔺 Consistent attendance, even during travel-heavy months
👏 Patty is proof that discipline and steady work pay off.
Upcoming Events & Programs
Here’s what’s happening at Jamel Mitchell Fitness this month:
🎄 Holiday Hustle Weekend Workouts – Dec 6, 13, 20
High-energy group sessions to keep your fitness on track.
📆 Holiday Hours:
Closed: Dec 24–25
Limited hours: Dec 31–Jan 1
Coach’s Message
December is always a challenging month. Schedules are crazy, routines get disrupted, and motivation dips. But this is also the month where consistency matters most.
Even if you get in just two workouts a week — that’s enough to maintain strength and stay sharp. Don’t chase perfection. Chase progress.
Let’s finish 2025 stronger than we started it.
– Coach Jamel