The JMitFit Report | June 2026
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month
“Success isn’t built in a day. It’s built daily.”
Workout of the Month: Summer Strength & Conditioning Challenge
Goal: Build athletic strength, improve conditioning, and stay consistent through the summer.
Equipment Needed: Dumbbells, Barbell, Bench, Rower, Kettlebell
Complete 3 Rounds:
A. Strength Block
Barbell Back Squat – 8 reps
Dumbbell Bench Press – 10 reps
Bent Over Row – 10 reps
Rest 60 seconds
B. Conditioning Block
Kettlebell Swings – 15 reps
Walking Lunges – 20 total steps
Rower Sprint – 250 meters
Rest 60 seconds
C. Core Finisher
Plank Hold – 45 seconds
Russian Twists – 20 reps
Dead Bugs – 10 each side
JMF Coaching Tip: Summer schedules get busy. Don’t focus on perfection. Focus on consistency.
Mindset Tip
“You don’t have to be extreme. Just consistent.”
The biggest transformations don’t happen because someone had the perfect workout or meal plan.
They happen because someone continued showing up.
The people who make the biggest changes are often the ones who simply refuse to quit.
Small actions. Repeated often.
That’s where the magic happens.
Nutrition Corner: Summer Grilled Chicken Power Bowl
Ingredients:
5–6 oz grilled chicken breast
1 cup cilantro lime rice
½ avocado sliced
½ cup black beans
½ cup corn salsa
Cherry tomatoes
Fresh cilantro
Lime wedge
Cilantro Lime Rice:
1 cup cooked jasmine rice
Juice of 1 lime
1 tbsp chopped cilantro
Instructions:
Grill chicken until internal temperature reaches 165°.
Prepare rice and mix with lime juice and cilantro.
Layer rice, beans, corn salsa, tomatoes, and avocado.
Slice chicken and place on top.
Squeeze fresh lime over bowl before serving.
Estimated Macros:
Protein: 40–45g
Carbs: 45–55g
Fat: 12–15g
Calories: 500–600
Why This Meal Works:
This meal is perfect for active adults and athletes because it provides:
Lean protein for recovery
Carbohydrates for energy
Healthy fats for satiety
Fiber and nutrients from vegetables
It’s light enough for summer but substantial enough to support performance.
Pedal Pioneers Ride Recap
The Pedal Pioneers recently took on The Full Monty Ride in Jim Thorpe, PA, and what an incredible experience it was.
From the scenic train ride up the mountain alongside the river to the breathtaking 37-mile ride down the trail, the day was filled with adventure, camaraderie, and unforgettable memories.
Thank you to everyone who participated and represented JMF.
We’re already looking forward to our next adventure!
Member Spotlight: The Speed & Explosion Lab Athletes
As summer begins, we’re shining the spotlight on all of the athletes participating in our Speed & Explosion Lab.
These athletes have committed their summer to becoming faster, stronger, and more explosive while learning proper movement mechanics and training habits that will benefit them long after the program ends.
Through testing, hard work, and accountability, they’re investing in themselves and their future.
We are excited to watch their progress over the next eight weeks.
Program Spotlight: Speed & Explosion Lab
June 4 – July 24
Ages 10–18
This 8-week athlete development program includes:
Laser-Timed Testing
10 Yard Dash
40 Yard Dash
5-10-5 Pro Agility
Vertical Jump
Ground Contact Time
T-Test
300 Yard Shuttle
Perfect for athletes in:
⚽ Soccer
🏈 Football
⚾ Baseball
🥎 Softball
🏀 Basketball
🥍 Lacrosse
Upcoming Events & Programs
June 4
Speed & Explosion Lab Testing Day
June 20
Pedal Pioneers Full Monty Ride
Every Tuesday
JMF Group Training
Every Thursday
Ignite Bootcamp
Every Saturday
Strength & Power Class
Coach’s Message
Summer is here.
It’s easy to let schedules, vacations, and activities pull you away from your goals.
Don’t let a busy season become an excuse to stop moving forward.
Train when you can.
Move every day.
Stay connected to your goals.
A little consistency all summer long beats starting over in the fall.
Let’s make June count.
– Coach Jamel