The JMitFit Report | July 2026
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month
“Freedom isn’t just something we celebrate—it’s something we earn every day through the choices we make.”
Workout of the Month
Red, White & Burn Strength Circuit
Goal: Improve total-body strength while building muscular endurance.
Equipment Needed:
Barbell
Dumbbells
Kettlebell
Medicine Ball
Complete 4 Rounds
Strength Block
Barbell Deadlift – 6 reps
Standing Dumbbell Shoulder Press – 10 reps
Walking Lunges – 20 total steps
Rest 60 seconds
Conditioning Block
Kettlebell Swings – 20 reps
Medicine Ball Slams – 15 reps
Bike Sprint – 45 seconds
Rest 60 seconds
Core Finisher
Plank – 1 Minute
Russian Twists – 20 reps
Mountain Climbers – 30 seconds
💡JMF Coaching Tip
“Strong athletes don’t train harder every day—they train smarter every day.”
Mindset Tip
Discipline Creates Freedom
Many people believe freedom means doing whatever you want.
Real freedom comes from being healthy enough to enjoy life…
Strong enough to keep up with your kids…
Fit enough to say “yes” to new adventures…
Healthy enough to avoid limitations.
Every workout you complete today creates more freedom tomorrow.
Nutrition Corner
Summer Citrus Salmon Bowl
Ingredients
5–6 oz grilled salmon
1 cup jasmine rice
Roasted zucchini
Roasted squash
Fresh cucumber
Cherry tomatoes
Avocado slices
Fresh lemon
Olive oil
Everything Bagel seasoning
Lemon Herb Marinade
Juice of one lemon
1 tbsp olive oil
Garlic powder
Onion powder
Italian seasoning
Black pepper
Marinate salmon for 20–30 minutes before grilling.
Directions
Cook rice according to package directions.
Marinate salmon for 20–30 minutes.
Grill salmon 4–5 minutes per side.
Roast vegetables at 400° for 20 minutes.
Assemble the bowl with rice first, vegetables second, salmon on top.
Finish with avocado and fresh lemon.
Estimated Nutrition
Protein: 40–45g
Carbohydrates: 45–50g
Healthy Fats: 18–22g
Calories: 550–650
Why This Meal Works
Omega-3 fats reduce inflammation
Lean protein promotes recovery
Complex carbohydrates replenish energy
Healthy fats keep you satisfied
Perfect after a summer workout or bike ride.
Member Spotlight
Celebrating Consistency
At JMF, success isn’t measured by one workout…
It’s measured by showing up over and over again.
This month we’d like to recognize every member who continues choosing their health despite vacations, family schedules, hot weather, and busy lives.
Whether you’ve been here for ten years or ten days…
You’re building something that lasts.
Thank you for making JMF the community it is.
Athlete Spotlight
Speed & Explosion Lab Midpoint Check-In
Our athletes are halfway through another outstanding Speed & Explosion Lab.
The improvements we’re seeing go far beyond faster sprint times.
They’re becoming:
Stronger
More explosive
Better movers
More confident
We’re excited to see the final testing results at the end of the program.
Keep working!
Pedal Pioneers Corner
The Full Monty Ride reminded us why this group continues to grow.
Great friends.
Amazing scenery.
A challenge worth conquering.
Where should the Pedal Pioneers ride next?
Stay tuned…
The next adventure is already being planned.
Upcoming Events
Summer Strength Training
Speed & Explosion Lab Final Testing
Pedal Pioneers Summer Ride Announcement
Fall Athlete Performance Registration Opens
Coach’s Message
July reminds us that success isn’t built by one great workout.
It’s built by hundreds of ordinary days where you choose to show up.
Stay active.
Stay disciplined.
Enjoy your summer.
Most importantly…
Keep moving.
We’ll keep helping you become the strongest version of yourself.
See you in the gym.
– Coach Jamel