The JMitFit Report | January 2026
Your Monthly Fitness, Mindset, and Motivation Guide from Jamel Mitchell Fitness
Quote of the Month: “New Year Same Mission: Get Better Every Day.”
Workout of the Month: New Year Strength Reboot Circuit
Goal: Rebuild strength, reset form, and establish a powerful foundation for the year ahead.
Equipment Needed: Barbell, Dumbbells, Resistance Bands, Bench
Perform this circuit 3x per week. Rest 90 seconds between rounds.
Barbell Front Squat – 4 sets x 6 reps
Keep elbows high and chest lifted.
Builds quad strength, posture, and core stability.
Dumbbell Incline Press – 4 sets x 10 reps
Control the reps and squeeze at the top.
Targets upper chest and stabilizing muscles.
Resistance Band Lat Pulldown – 3 sets x 15 reps
Pull elbows down and back.
Great for improving scapular strength and mobility.
Split-Stance Romanian Deadlift (Dumbbells) – 3 sets x 10 reps each leg
Slight bend in knees; hinge at hips.
Builds hamstring and glute strength, improves balance.
Core Finisher: Dead Bug Holds – 3 rounds x 20 seconds
Press lower back into the floor.
Excellent for deep core stability.
Pro Tip: January is about form. Don’t chase numbers — chase consistency.
Mindset Tip
“Your goals don’t need intensity, they need consistency.”
Most people go too hard in January and burn out by February.
Instead:
Start with realistic goals
Track your habits, not just your workouts
Celebrate small wins
Consistency builds confidence — and confidence builds results.
Nutrition Corner: High-Protein Winter Chili
Ingredients:
1 lb lean ground turkey or beef
1 can black beans
1 can kidney beans
1 can diced tomatoes
1 onion (chopped)
Chili seasoning
Optional: corn, peppers, Greek yogurt for topping
Why it works:
High-protein, fiber-rich, warming, and perfect for meal prep. Helps keep energy steady during cold months.
Member Spotlight — 12-Year Anniversary Edition!
This month, we honor seven incredible members who have been with JMF for 12 years — a true milestone of loyalty, hard work, and community.
Pankaj A. & Malini A.
A powerhouse married couple who have trained together, supported each other, and embodied what long-term consistency looks like.
Over a decade of showing up
Growth in strength and conditioning
Leaders by example in our community
Jack K. & Hannah K.
Another amazing husband-and-wife team celebrating 12 years at JMF. Their energy, positivity, and dedication have inspired countless athletes and adults in the gym.
Steady, long-term commitment
Strength improvements year after year
Supportive presence in every session
Patti D. & Tim D.
Founding members who have built JMF alongside us from the beginning.
12 years of commitment and progress
Stronger and healthier every year
Central figures of the JMF community
Shishir C.
A dedicated and disciplined member whose long-term commitment stands out.
12 years of consistent training
Quiet strength and outstanding work ethic
A steady example of long-term growth at JMF
Pankaj, Malini, Jack, Hannah, Patti, Tim, and Shishir — thank you for 12 incredible years at JMF. Your loyalty and effort are the foundation of this community.
Upcoming Events & Programs
JMF 12-Year Member Celebration Day — Jan 12.
Strength Reset Workshop — Jan 18
Improve technique for squats, deadlifts, and presses.
Winter Performance Challenge — Starts Jan 2
11-week conditioning challenge
Goal Setting Week — Jan 2–9
Book your 2026 training plan meeting with Coach Jamel.
Coach’s Message
A new year is a fresh chapter — but you don’t need a new version of yourself, just a more consistent one. Focus on habits. Focus on commitment. Focus on showing up.
January is about momentum, not perfection.
Let’s set the tone for 2026 and make it our strongest year yet.
– Coach Jamel