The JMitFit Report | May 2026Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month
“Momentum doesn’t come from thinking about it — it comes from doing it.”
Workout of the Month: Performance Builder Circuit
Goal: Build strength, improve endurance, and enhance overall performance.
Equipment Needed: Barbell, Dumbbells, Bench, Rower/Bike
Perform 3x per week • 3–4 rounds • Rest 75 seconds between rounds
Barbell Back Squat – 4 x 8
Control the descent, drive through the floor.
Builds lower-body strength and power.
Dumbbell Bench Press – 4 x 10
Smooth tempo, strong lockout.
Improves upper-body strength and stability.
Dumbbell Romanian Deadlift – 3 x 12
Hinge at the hips, keep tension in the hamstrings.
Strengthens posterior chain.
Pull-Ups or Assisted Pull-Ups – 3 x 8–10
Focus on full range of motion.
Builds upper-body strength and control.
Conditioning Finisher: Bike or Rower
45 sec ON / 15 sec OFF x 6 rounds
Maintain strong, consistent effort.
Pro Tip: This is a performance month — train with intent.
Mindset Tip
“Momentum is built daily.”
By May, routines are established — or they’ve fallen off.
This is the month to double down on what’s working and recommit to your goals.
You don’t need a restart. You need consistency.
Nutrition Corner: Grilled Steak Power Plate (Performance Meal)
Ingredients (1 Serving):
5–6 oz grilled steak (sirloin or flank recommended)
1 cup roasted potatoes or sweet potatoes
1 cup asparagus or green beans
1 tbsp olive oil
Salt, pepper, garlic powder, or steak seasoning
How to Prepare:
Season the steak with salt, pepper, and garlic powder.
Heat a pan or grill to medium-high heat and cook steak:
4–5 minutes per side (medium)
Adjust based on preference
Roast potatoes:
Cut into cubes
Toss with olive oil + seasoning
Bake at 400°F for 25–30 minutes
Cook vegetables:
Lightly sauté or roast for 8–10 minutes
Keep them slightly crisp
Estimated Macros (per serving):
Protein: 35–45g
Carbs: 35–45g
Fats: 12–18g
Calories: ~450–550
Why This Meal Works:
High-quality protein supports muscle repair and strength gains
Complex carbs provide sustained energy for training and recovery
Vegetables supply fiber, vitamins, and recovery support
Healthy fats help with hormone balance and joint health
Pedal Pioneers — It’s Ride Month
The JMF Pedal Pioneers Full Monty Ride is here.
📍 Jim Thorpe, PA
📅 May 16
⏰ 8:45 AM Start
37-mile scenic trail
Train ride to the top alongside the river
Downhill ride through one of PA’s best trails
All the preparation from the past few months leads to this.
Show up ready. Enjoy the experience. Be part of it.
Member Spotlight — Welcome to the JMF Family
This month, we’re excited to recognize and welcome our newest members to Jamel Mitchell Fitness.
New Members
Dellann H.
Todd H.
Meredith M.
Reece W.
Sara L.
Jaime B.
Arav A.
Terese E.
Bob E.
Melissa B.
Brian F.
Declan W.
Diane M.
Each of you made the decision to start — and that matters.
Welcome to the JMF community. Let’s get to work.
Upcoming Events & Programs – May 2026
🚴 Pedal Pioneers Full Monty Ride – May 16
🏋️ Strength Progression Continues – All Month
🔥 Post-Ride Recovery Week – May 20–24
🧘 Mobility & Reset Session – May 28
Coach’s Message
May is about execution.
You’ve built the habits. You’ve put in the work.
Now it’s time to apply it — in your training, in your performance, and in your mindset.
Stay focused. Stay consistent. Keep pushing forward.
– Coach Jamel