Jools Newsome Performance

19/12/2025

Most men don't wake up tired. They wake up already behind.

Full calendar. Immediate demands. Energy is leaking before the day even starts.

Sound familiar?

I just dropped a new video on Morning Energy Architecture

A simple 10-minute system that helps you lead with more presence, work with clarity, and show up as the man you want to be.

The 3Bs: Breath. Body. Brain.

No fancy equipment. No extra time. Just three core elements that rebuild your energy — even during the chaos of work, travel, and family life.

This is especially powerful right now with the festive madness ramping up.

If you've been feeling like your mornings control you instead of you controlling them, this will help.

10 minutes that could change how you start every day.

Let me know what lands for you

🔋 SWITCH ON — WAKE UP. 🚨

Most high-performing men don’t wake up tired.They wake up already behind.Full calendar. Immediate demands.And before the day even starts, their energy is alr...

16/12/2025

👉🏼 What my clients are ACTUALLY doing in December…

Silly season is upon us! Banana month is in full force 🍌

As toubembark on the antics let me remind you, your body isn’t breaking because you’re getting older.

It’s breaking because of your schedule, standards, and decisions.

Every week I speak to city professionals who are:

✅ Working 12–14 hour days
✅ Carrying business pressure + family responsibility
✅ Running on caffeine, stress, and fumes

Good men. Capable men.
But quietly paying for success with their health.

Most were sold the hustle lie.

That to win in business, your body has to lose.

Here’s the truth most don’t want to hear:

Without you, none of what you’ve built exists.

❌ Not the success
❌ Not the family
❌ Not the memories

You are the asset.

You’re the million-pound racehorse.

And yet most men spend all their time upgrading the stable…
while running the horse into the ground.

Respect the rider (your mindset).
Protect the horse (your body).

When you do — everything levels up.

Energy returns.
Confidence sharpens.
Presence comes back online.

December is where 99% of men slip.

Why?

Because they redline the engine…
then crawl into January exhausted, inflamed, and behind.

👉🏼Overindulgence
👉🏼No structure
👉🏼Zero standards

January becomes damage control.

Not progression.

Now let’s be clear — this isn’t about being boring.

Enjoy the season.
Eat. Drink. Socialise.

But do it with intention, boundaries, and self-respect.

Because the man who enters January clear, energised, and aligned?

He doesn’t “Reset”.

He ACENDS 🌀

So what are my clients doing this December?

They’re locking in the Big 4 Rocks:

⭕ Nutrition — AWARNESS, not restriction
⭕ Training & Movement — 3–4 structured sessions
⭕ Stress Regulation — tools to stay calm and DECISIVE
⭕ Sleep — RECOVERY as a performance weapon

Weekly standards.
Clear expectations.
Flexible ex*****on.

A system that holds 👉🏼 Even when life gets loud.

If you want clarity instead of chaos…
Structure instead of guilt…
And momentum instead of another false January…

DM me “SWITCH ON” and I’ll send you the December Toolkit.

🔋Switch ON — or drift by default.

23/10/2025

😵 How OFTEN do you get in your OWN way?

Most days??

And I bet you justify it with logic that sounds reasonable.

“I don’t have time to train — I need to close this deal.”

“I can’t take a day off — my team needs me.”

“My family will understand — I’m doing this for them.”

“I’ll drink at this event — it helps me connect.”

👉🏼 Here’s what you’re not seeing…

✅ That 45–60 minutes in the gym would amplify your focus, energy, and presence — making you 3x more productive across the remaining 15 hours of your day.

✅ That single rest day could save you from a 3-month burnout spiral that destroys momentum.

✅ That hour of genuine presence with your family recharges your nervous system — restoring clarity, emotional balance, and fuel to perform at your peak.

❌ Those “networking drinks” are quietly robbing you of deep sleep, optimal hormone balance, and mental sharpness — leaving you foggy, reactive, and off-centre.

Most men are trying to run an ultramarathon barefoot, with no training, wondering why they’re collapsing before the finish line.

The men who WIN long-term understand this truth:

You CAN’T pour from an empty cup.

You CAN’T lead from depletion.

You CAN’T be present when your battery is
permanently on 5%.

The shift is simple, but profound:
STOP trading your physical health and vitality for professional success.

It always ends badly.

Always

Energy and vitality aren’t luxuries — they’re leadership requirements.

They are your birthright.

Choose to live a life where you have it all — business success, high performance, vitality, and presence.

This is my mission — helping high performers reclaim the WIN through energy, confidence, strength, and joy.

🔋 SWITCH ON — WAKE UP. 🚨

17/10/2025

Don’t chase goals — learn what it takes to BECOME the person who achieves them

One thing I want to drive home to kick this post off

👉🏼 Negative emotion creates an aversive and avoidant relationship between what we want…

And what we have to do to get it.

Here’s the thing, MOST city professionals I meet have achieved health and fitness results before.

Let’s take a typical 12-20 week transformation

They went ALLLL IN

✅ Yes — they got leaner, fitter, stronger…

❌ But they HATED the process.

❌ They were exhausted.

❌ They were sore.

❌ They felt like they were surviving, NOT thriving.

So even though the result looked good in the mirror, their brain now links pain to the process and past experience

Which means next time life gets busy, — they pull away, lack consistency and tell themselves they can’t commit

Not because they’re lazy or lack discipline…

But because their nervous system remembers the COST

Here’s the truth:

We need to be skilful with our choices and decisions — to ascend the spiral of transformation, not stay stuck in the cycle of change.

Because if we don’t enjoy the process, we don’t stick to it.

And if we do push through and get results, the cost to the brain is enormous.

We resent that cost.

We tie negative emotion to the effort.

And then… we backslide.

That’s why your training pillar can’t just be about pushing harder — it must be sustainable.

It needs a place in your life forever.

Otherwise, you’re just renting the results — And sooner or later, you’ll have to give them back.

Want to learn how to build a health and fitness plan that actually complements and fits work/ life integration?

Drop me a DM and I’ll share the Switch-ON Work/Life playbook: How to train, live and lead

🔋 SWITCH ON – WAKE UP. 🚨

15/10/2025

👉🏼 The REAL reason people QUIT training during stressful times (and what actually helps)

You know that moment when work explodes — deadlines stacking, brain overloaded — and suddenly your gym session feels like another demand on your already maxed-out system?

Here’s what’s really going on

Your brain operates on a finite amount of energy.

When that battery drains under chronic stress, it starts shutting down “non-essentials” to conserve energy.

If your house were on fire, you wouldn’t start rearranging furniture — You’d focus on survival, not optimisation.

That’s exactly what your brain does under stress.
It cuts “non-essentials” like training to save energy.

Your brain’s logic:

“We can’t handle another demand. Close the tab. Save energy.”

The irony? Exercise is one of the few things that would recharge that battery.
But when everything feels like a HAVE TO — your brain rebels.

The fix isn’t more discipline.

It’s LESS pressure.

3 Tools to Rewire the Loop

👉🏼 Remove the Obligation. Stop treating training like another box to tick.
Treat it like a resource you access when it serves you.

“I move when it feels good. I rest when I need to. Zero guilt.”

👉🏼 Make It Stupidly Small Forget 60-minute workouts. Start with 10 minutes. One exercise. One walk.

Prove to your brain that movement gives energy, it doesn’t take it.

👉🏼 Redefine Success This week, success = moving in a way that feels genuinely good.

You’re not training for performance — you’re training for PRESENCE and ENERGY.

Brick by brick, layer by layer, the momentum rebuilds.

Your brain hasn’t failed you — it’s protecting you.
You just need to show it a simpler, safer path back to movement.

Remove the pressure… and watch what happens —
You start wanting to move again.

DM me “ENERGY” and I’ll show you how to rebuild your training so it works with your life, not against it.

🔋 SWITCH ON – WAKE UP. 🚨

14/10/2025

Here’s How I WIN My Day

Most people define winning as beating someone else.

More clients. More money. More status.

But if that’s your measure, you’ll always be chasing.

The REAL game?

👉🏼 Winning from within.

Every top performer I’ve ever studied — from elite athletes to CEOs — defines winning as personal progress.

Being just 1% better today than you were yesterday.

Brian Cain (who I trained under for my Mental Performance certification) wrote a book called 1% Better — and it’s a game-changer.

Here’s the core idea:

Commit to improving 1% of your day.

👉🏼 That’s just 14 minutes.

Fourteen minutes of INTENTIONAL work on you.

Not reacting. Not scrolling. Not grinding for the sake of it.

Creating. Reflecting. Moving. Breathing.

You use those 14 minutes to create a new discipline, a new habit that spirals you upward.

Once it’s ingrained — once it’s a daily non-negotiable — you apply the 1% Better rule elsewhere.

It’s not a massive change.

It’s consistency, stacked over time, that compounds into unstoppable momentum.

I apply the same principle to my non-negotiable morning routine — 14 minutes that set the stage for me to show up with sharp focus, energy, and intention to WIN the day.

Win your morning. Win your mindset. Win your day.

We get 365 days — why not maximise each one and hold ourselves to a higher standard of growth?

Ask yourself these 3 questions at the end of each day:

1️⃣ Did I show up today as the man I said I’d be?
2️⃣ Where did I get 1% better — mentally, physically, emotionally, or spiritually?
3️⃣ What’s one thing I’ll refine tomorrow to move closer to my potential?

🔋 SWITCH ON – WAKE UP. 🚨

09/10/2025

🔺Why is physical training No. 1 for building leadership presence

Have you noticed a shift when walking into the boardroom over the last few years?

People used to lean in when you spoke. Now they’re just... polite.

Here’s what nobody’s telling you:

Your declining physical presence is probably undermining your professional authority.

Leadership presence isn’t just charisma or confidence—it’s physical.

The way you carry yourself. The ENERGY you project.

The vitality others subconsciously sense when you enter a room.

You’ve noticed it:

👉🏼A drop in the shoulders after years hunched over screens
👉🏼Catching your breath climbing stairs
👉🏼Your energy collapses by 3 pm, right when you need to be SWITCHED ON
👉🏼Try to avoid standing presentations because your back is tired

Your body is broadcasting messages others can see in plain site

Collapsed posture signals: Defeated, overwhelmed, uncertain

Low energy signals: depleted, past prime

Physical weakness signals: Unable to handle pressure

The connection between physical vitality and commanding presence isn’t metaphorical—it’s neurological.

When you’re physically strong, your nervous system operates from a state of confidence rather than one of compensation.

Your posture naturally opens. Your movement becomes purposeful. Your presence shines bright!

Physical practices that build professional presence:

✅ Strength training - Builds physical confidence that translates to executive presence
✅ Mobility work - Opens posture, creates commanding body language
✅ Energy management - Sustains performance and vitality through crucial meetings and decisions

Here’s the truth — you can’t sustain high output while your physical foundation is quietly collapsing.

Real leaders don’t just dominate the boardroom — they build bodies and minds that can withstand the game.

They know PRESENCE requires energy, vitality, and restoration.

Because presence is the bridge between ambition and fulfilment — and without it, even your biggest wins feel hollow.

I’ve opened a few spaces for 1:1 partnerships.

If you’re ready to rebuild your foundation for the long game — message me.

🔋 SWITCH ON – WAKE UP. 🚨

07/10/2025

How your “All-Or-Nothing” mindset is limiting your potential 

From the outside, life looks good.

You’ve built success — wealth, titles, status, and impact.

But at what cost?

👉🏼 Vitality
👉🏼 Energy
👉🏼 Presence

Many high performers fall into the same trap — the All-Or-Nothing mindset.

The same mindset that helped you build success is now silently burning you out.

You’re either fully ON — training hard, eating clean, dialled in…

Or you’re completely OFF — one stressful week, one late night, or one bad meal away from checking out altogether.

You tell yourself you’ll “start again when things settle”…

But the TRUTH: 

👉🏼 They never truly settle, do they?

This pendulum swing destroys consistency, HAMMERS self-trust, and keeps you operating well BELOW your true potential.

Because when your energy systems are lacking, you can’t perform at your peak.

Your ENERGY is your POWER.

It’s the foundation of PRESENCE — and presence is the bridge between ambition and fulfilment.

A depleted man can’t be present, yes, he can pretend, but how long can he sustain that…

And when presence fades, so does connection — with your partner, your purpose, and your performance.

That’s why inside my philosophy, we make ENERGY the primary success metric.

We prioritise sleep, nutrition, movement, and recovery as non-negotiables for sustained performance.

Most men are trying to build success on the reserves of a depleted battery.

But we invest in ENERGY first — because everything else follows.

Sustainable performance isn’t built on perfection.

It’s built on CONSISTENCY. RECOVERY. ALIGNMENT.

It’s becoming ruthlessly clear on the WHAT, brutally honest about the WHY, and willing to pay the COST —

Daily, regardless of how you FEEL

Because that’s where true fulfilment, purpose, and longevity live.

Where your business, your body, and your family finally get the A-GRADE version of you —not the tired, distracted, disconnected one.

This is the work.

🔋 SWITCH ON. WAKE UP. 🚨

06/10/2025

How to Un-F**k Your Year and Close 2025 with a BIG WIN

Here’s the reality — we’ve just entered the last lap of the year. Q4.

If those goals and targets you set back in January now feel like a distant memory…

If your health, fitness and energy goals have turned into wishful thinking again...

❌ Don’t stress. There’s still time to FLIP THE SWITCH.

But it’ll take focus, intent, and accountability.

Because truth is — you’ve let yourself off the hook too easily.

You’ve fallen into the “I’m too busy” trap.

👉🏼 We all get 168 hours a week.

The difference?

Where your PRIORITIES actually lie.

When you prioritise your health, everything levels up.

More energy. More presence. More power.

Here’s your Q4 reset:

DEFINE — REFINE — ALIGN

DEFINE: Know the WHAT, WHY, and COST. Pay your dues daily.

REFINE: Review weekly. Reflect nightly. Adjust fast.

ALIGN: Match your actions to your ambitions — that’s where momentum lives.

Win the morning, win the day.
Hydration. Breathwork. Cold exposure. And REAL FOOD

Simple. Effective. Non-negotiable.

The men who finish the year strong and on top don’t have fewer problems —They just REFUSE to drift.

If you want my input, putting a game plan in place to finish this year on top 🔺

Drop me a DM and I’ll send my Switch ON A-B-C’s to course-correct and fast-track you towards your goals.

🔋 SWITCH ON – WAKE UP. 🚨

22/09/2025

I’ve got no right to be doing this…

This Saturday, I’m jumping into a triathlon with just two and a half weeks of training under my belt.

(The last time I did one, 3 years ago 😆)

Why?

Because I’ve been through the wringer with an ankle injury spanning back nearly 6 months. THEN unfortunately tearing the ATFL ligament in it 11 weeks ago.

But here’s the truth: I love the mental and physical challenge of stretching myself, of finding out what I’m made of when I’m out of my depth.

And it made me think today…

We’re 10 days away from stepping into Q4, the FINAL LAP of 2025.

And the question that matters right now is:

👉🏼 How do YOU want to close the year?

Will it be another 90 days of drifting, breaking false promises, LOSING TRUST in yourself?

Maybe even dropping the ill “start fresh in January”? Card? I know some will be thinking this 😬

Or will it be 90 days of DELIBERATE action, building small wins, MOMENTUM and closing strong?

Most men drag baggage from the past into the last quarter… excuses, failures, doubts.

And it keeps them stuck in the same loop year after year.

Like Dr Joe Dispenza says, the brain is either a record of the past or a map of the future.

The choice is yours.

Everything you want in life, you create twice.
FIRST in your mind. Then in REALITY.

So ask yourself: as you step into these last 90 days:

👉🏼 Will you finish 2025 “SWITCHED ON” optimising your health, energy and vitality?

👉🏼 Or will it be another year of broken promises to yourself?

How you close the year is how you’ll enter the next.

Your move.

🔋 SWITCH ON – WAKE UP. 🚨

17/09/2025

You don’t RISE to the level of your goals…

You FALL to the level of your HABITS and routines.

Long-term change? 

True, lasting HEALTH? 

The kind of personal growth that takes you to the next level?

It’s not meant to be EASY.

If it were, everyone would have six-pack abs and be CRUSHING life across all arenas. 

But the truth? Very few actually are.

The SYSTEM is rigged against you; this is the GAME of life.

To win the LONG GAME, you MUST build routines of EXCELLENCE.

You have to know how to craft EMPOWERING HABITS and BREAK the limiting ones holding you back.

If you’re not actively working on this, you’re falling behind.

I beat this drum endlessly because, in all honesty, this mental performance skillset is the FOUNDATION for long-term change and evolution

When you lean into this skillset intentionally and work on this daily, the game changes!

You’ll:

👉🏼 SPOT and BREAK limiting habits—understand what’s blocking your goals, and REMOVE it, piece by piece.

👉🏼 BUILD a solid STRUCTURE for new habits—minimising the toll it takes on your BODY, MIND, and SOCIAL life (this is why most people fail).

👉🏼 RELY on ROUTINES, not WILLPOWER—learn how to make habits automatic so you don’t burn out trying to push through on willpower.

Your current habits are a REFLECTION of who you are today.

They’ve brought you here—good, bad, or indifferent.

So, when you want to create something new in your life—whether it’s better HEALTH, better RELATIONSHIPS, or better RESULTS—THIS SKILLSET is the foundation from which all action, growth, and transformation begins.

Look around you. Everything in your life right now—your fitness, relationships, career, mental state—is the COMPOUND EFFECT of your habits.

Ask yourself this:

Are the routines you’re following today aligned with the life you want a year from now?

If not, WHEN are you going to make that change?

We’re only a few weeks from entering Q4.

More than enough time to shift gears, regain control, and finish 2025 with ENERGY, PRESENCE, and POWER.

🔋 SWITCH ON – WAKE UP. 🚨