The JMitFit Report | October 2026

Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness

Quote of the Month

“You don’t need more time. You need to make the time you have count.”

Workout of the Month

Fall Strength & Power Circuit

Goal: Develop total-body strength, power, and conditioning while keeping workouts efficient.

Equipment Needed: Barbell, dumbbells, kettlebell, bench, rower or bike

Perform 3 rounds • Rest 60–90 seconds between rounds

1. Barbell Deadlift — 4 x 6
Brace your core, keep the bar close, and drive through the floor. Focus on powerful, controlled reps.

2. Dumbbell Reverse Lunge — 3 x 10 each leg
Step back under control and drive through the front foot. Great for unilateral strength and stability.

3. Incline Dumbbell Press — 3 x 10
Control the weight down and press with purpose. Keep your shoulders anchored.

4. Single-Arm Cable Row — 3 x 12 each side
Pull toward your hip and pause briefly at the top.

5. Kettlebell Swing — 3 x 15
Use your hips to generate power while keeping your core braced.

Conditioning Finisher

Rower or Air Bike

20 seconds HARD
40 seconds recovery
8 rounds

💡 JMF Coaching Tip: Don’t confuse exhaustion with progress. A great workout should challenge you while still allowing you to recover and come back stronger.

Mindset Tip

Finish What You Started

Remember the goals you set earlier this year?

October is a good time to revisit them.

Maybe everything hasn’t gone according to plan.

That’s normal.

You don’t need to throw away the entire year because you had a difficult week, month, or season.

There are still three months left in 2026.

That’s plenty of time to make meaningful progress.

Don’t wait for January.

Finish what you started.

Nutrition Corner

One-Pan Maple Dijon Chicken & Sweet Potatoes

A warm fall meal that’s high in protein, easy to prepare, and perfect for meal prep.

Ingredients | 4 Servings

Chicken

• 1½ lbs boneless, skinless chicken breast or thighs

• 1 tbsp olive oil

• 1 tbsp Dijon mustard

• 1 tbsp pure maple syrup

• 2 cloves garlic, minced

• ½ tsp smoked paprika

• ½ tsp dried thyme

• Salt and black pepper

Vegetables

• 2 medium sweet potatoes, cubed

• 2 cups Brussels sprouts, halved

• 1 small red onion, sliced

• 1 tbsp olive oil

• Garlic powder

• Salt and pepper

Directions

1. Preheat the oven to 425°F.

2. Make the glaze.
Combine Dijon mustard, maple syrup, garlic, olive oil, paprika, thyme, salt, and pepper.

3. Prepare the vegetables.
Toss sweet potatoes, Brussels sprouts, and onion with olive oil and seasonings. Spread them onto a sheet pan.

4. Add the chicken.
Place the chicken among the vegetables and brush generously with the maple-Dijon mixture.

5. Roast for approximately 25–35 minutes, depending on the thickness and cut of chicken, until the chicken reaches a safe internal temperature of 165°F.

6. Portion and serve.
Divide the chicken and vegetables into four meals. Add brown rice or quinoa if you need additional carbohydrates for higher-volume training days.

Approximate Nutrition Per Serving

Calories: 450–550
Protein: 40–45g
Carbohydrates: 40–50g
Fat: 12–18g

Why This Meal Works

Protein supports muscle repair and recovery.

Sweet potatoes provide training-friendly carbohydrates, fiber, and potassium.

Brussels sprouts add fiber and micronutrients.

Maple-Dijon glaze brings fall flavor without turning dinner into dessert.

JMF Nutrition Tip: Make two sheet pans at once. You’ve just turned one night of cooking into several ready-to-go lunches and dinners.

October Challenge

Don’t Let the Holidays Start in October

Halloween candy appears.

Schedules get busier.

The weather gets colder.

And suddenly, people start telling themselves they’ll “get serious again in January.”

That’s nearly three months of opportunity being thrown away.

Enjoy Halloween.

Enjoy Thanksgiving.

Enjoy Christmas.

But don’t turn three individual holidays into a three-month holiday from your health.

A few celebrations won’t derail your progress. Abandoning your routine will.

Member Spotlight

Celebrate the Wins That Don’t Show Up on a Scale

Not every victory comes with a smaller number on the scale.

Maybe you’re lifting more weight.

Maybe you can climb stairs without getting winded.

Maybe your clothes fit differently.

Maybe you’re sleeping better.

Maybe your blood pressure has improved.

Maybe you simply feel stronger than you did six months ago.

Those wins matter.

This month, we’re recognizing every JMF member who has continued working even when progress wasn’t immediately visible.

Keep going. Your body is keeping score even when the scale isn’t.

Coach’s Corner

Fitness Myth: “Lifting Heavy Makes You Bulky”

Strength training doesn’t automatically make someone bulky.

Building substantial muscle requires progressive training, adequate calories, sufficient protein, recovery, genetics, and a lot of time.

For most adults, resistance training helps:

Preserve and build lean muscle
Support bone health
Improve body composition
Maintain physical function
Increase strength and confidence

Especially as we age, muscle isn’t something we should be afraid of.

It’s something worth protecting.

Fall Training Check-In

Before November arrives, ask yourself three questions:

1. Am I training consistently?

Not perfectly. Consistently.

2. Am I recovering well?

Sleep, hydration, nutrition, and rest matter.

3. Is my current program still moving me toward my goals?

If the answer is no, don’t simply work harder.

Adjust the plan.

What’s Happening at JMF

Personal Training
Fall is an excellent time to reassess your goals and make adjustments before the holiday season.

Group Training
Keep building strength, conditioning, and accountability alongside the JMF community.

Youth Athlete Training
Fall athletes should continue prioritizing strength, mobility, recovery, and durability during their competitive seasons.

JMF Pedal Pioneers
Cooler temperatures make October prime riding weather. Keep those bikes ready.

Halloween Week
Enjoy yourself. Have some candy. Then get back to work. No guilt required.

Coach’s Message

October can be a turning point.

You can look at the calendar and think:

“The year is almost over.”

Or you can look at it and realize:

I still have three months.

Three months to become stronger.

Three months to improve your nutrition.

Three months to build better habits.

Three months to move closer to the person you said you wanted to become back in January.

Don’t write off 2026 before it’s finished.

There’s still work to do.

And there’s still plenty of time to do it.

Let’s finish strong.

– Coach Jamel