The JMitFit Report | November 2025
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
QUOTE OF THE MONTH
"THE BODY ACHIEVES WHAT THE MIND BELIEVES – FINISH THIS YEAR STRONGER THAN YOU STARTED."
WORKOUT OF THE MONTH: FULL-BODY STRENGTH CIRCUIT
Goal: Build strength, improve endurance, and boost athletic performance.
Equipment Needed: Barbell, Dumbbells, Cable Machine, Bench
Perform this circuit 3–4x per week. Rest 60–90 seconds between rounds.
Barbell Back Squat – 4 sets × 8 reps
• Focus on depth and control. Drive through your heels.
• Builds lower-body strength, power, and core stability.
Flat Bench Press – 4 sets × 10 reps
• Lower the bar slowly, press explosively.
• Develops chest, shoulders, and triceps strength.
Bent-Over Barbell Row – 3 sets × 12 reps
• Keep your back flat and pull toward your belly button.
• Strengthens upper back and improves posture.
Cable Face Pulls – 3 sets × 15 reps
• Pull to your forehead, elbows high.
• Great for shoulder health and upper back balance.
Farmer’s Carry – 3 rounds × 30 seconds
• Walk with heavy dumbbells, keeping your core tight.
• Builds grip, core stability, and total-body endurance.
Pro Tip: Focus on form over weight. Quality reps = better results.
MINDSET TIP
"Discipline is stronger than motivation."
Motivation gets you started — discipline keeps you going. Set small, achievable goals and stay consistent, even on days you don’t feel like it. Remember, results are built one decision at a time.
NUTRITION CORNER: Muscle Recovery SmoothieIngredients:
• 1 cup almond milk
• 1 banana
• 1 scoop whey protein
• 1 tbsp peanut butter
• 1 handful of spinach
• Ice
Why it works: A perfect blend of protein, healthy fats, and micronutrients to speed recovery and fuel lean muscle growth post-workout.
MEMBER SPOTLIGHT
Client of the Month: Wendy H.
Wendy just completed her 500th workout. Wendy’s dedication and positivity inspire everyone in the gym!
UPCOMING EVENTS & PROGRAMS
Fit In Four Challenge – Nov 1
Four weeks. Four goals. One stronger, more energized you. This challenge combines high-energy workouts, accountability, and daily lifestyle tips to help you see real progress — both inside and out — in just 28 days.
1-on-1 Goal Setting Sessions – All Month
Book your free consult and map out your 2026 fitness goals.
COACH’S MESSAGE
Team, as we head into the final stretch of the year, remember this: progress is built on consistency. Whether it’s your training, nutrition, or mindset — every small action compounds into big results. Show up, stay focused, and let’s crush these final weeks of 2025 together.
– Coach Jamel