Driven to Improve: How a General Manager Stays at the Top of His Game.

Honda of Chantilly General Manager Jamal Edmonds

Jamal began working out in college around 2002, but the story behind it runs much deeper. That year, his brother Omar (nicknamed Big O) passed away. Omar had been a big, athletic presence in Jamal's life, and his death became a turning point.

"I wanted to make my brother proud," Jamal says. "He gave me the strength and courage to be the next big kid in the family."

Finding His Way

In the beginning, Jamal's workouts were sporadic. He'd hit the gym late at night without structure or goals, just "doing something here and there." He jokes that on a fitness scale from 1 to 10, he started in the negatives. "My mom used to call my aunt and say, 'Please tell this boy to eat!'"

Everything changed in 2010 to 2012, when Jamal began training seriously with a personal trainer, a former NFL player. Surrounded by professional athletes, he found the drive to push harder and compete. That's when his fitness became not just a hobby, but a way of life.

Routine

Jamal works in a demanding automotive career, but he still trains three to four times a week, usually early in the morning. He wakes up around 5:30 a.m. and hits the gym within 20 to 30 minutes.

Here's what his week looks like:

Monday: Leg Day

Tuesday: Upper Body (Chest, Back, Arms), Push/Pull Focus

Wednesday: "No Weight Wednesday," Bodyweight + Cardio (Row Machine, Assault Bike)

Thursday/Friday: Optional or Recovery Workouts

Weekend: Light movement, recovery, or cardio

As he puts it, fitness after 40 is about training smarter, not just harder. He focuses on more reps, less weight, and balancing strength with mobility and recovery.

The Current Challenge

Right now, Jamal's tackling an Assault Bike Challenge, trying to burn 60 calories in 60 seconds (the elite standard). He's sitting at 57 and chasing that goal head-on.

Diet: "It's 200% of Fitness."

"You can work out all day, but if you eat trash, you're going backwards."

Jamal practices intermittent fasting, usually fasting about 12 hours a day. His eating window runs roughly from 4 to 6 p.m., and he avoids eating past 7:30 or 8 p.m. He trains fasted with just a pre-workout supplement and then eats after his workout.

He also commits to a "24 Day Challenge" four times a year with his wife:

No sugar

No dairy

No alcohol

No simple carbs (only complex carbs like sweet potatoes, quinoa, or ancient grains)

The first two weeks are always the hardest, especially since he loves ice cream (despite being lactose intolerant). But he says the results speak for themselves.

"If you can do that for 24 days, big results. Big results."

Water: The Hidden Key

"I used to drink anything but water. Now I realize water is everything."

Jamal learned that hydration directly affects muscle recovery, elasticity, and fatigue. Water keeps him feeling lighter, more focused, and better recovered after workouts. His advice couldn't be clearer:

"Water, water, water, water, water."

Sleep: The Silent Strength Builder

"You don't build muscle in the gym. You build it when you rest."

Sleep, Jamal says, is when your body truly grows and recovers. Anything under 6 hours is "detrimental," both for your health and your performance.

He aims for 7 to 8 hours of sleep every night, winding down by 10:30 and asleep by 11:00.

"Anything less than six is like driving drunk for your body."

Other Fitness & Lifestyle Advice

1️⃣ Get a Partner

“That’s game-changing.”

Having a gym partner keeps you accountable and pushes you through days you don’t want to show up. Jamal believes partnership and community are key to long-term success.

2️⃣ Stay Consistent

Some days he doesn’t feel like going, but those end up being his best workouts.

“Those are the days I walk out feeling like Superman.”

3️⃣ Focus on Longevity

He’s replaced high-impact running with low-impact cardio like the Assault Bike and Row Machine to protect his joints while still getting elite-level conditioning.

4️⃣ Let Fitness Fuel the Rest of Your Life

Jamal sees a direct connection between his fitness habits and his success at work.

“When your endorphins are high and you start your day strong, that energy carries into everything, even leadership.”