Balanced Bartender

Stay healthy, Bar Meisters

Amie Ward The Healthtender

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Happy New Year friends! I’m Amie Ward, The Healthtender, here with your January Balanced Bartender Behind the Shot! Today we are talking resolutions. We see a surge of resolutions set around the New Year because it’s a notional boundary that brings with it a sense of optimism and a promise of a new version of oneself. But oftentimes these resolutions fall flat a few weeks or months down the road. This happens because we set lofty or overwhelming goals that do not align with our needs and available resources. So here are some tips to setting New Year’s Resolutions that will work for you! We’re talking S.M.A.R.T. goals!!!

Get Balanced in 2021 w/ Amie Ward

Specific

This is the nitty-gritty who, what, when, where, and why.
Some people think the most important step is simply creating and announcing the goals, but vague objectives cause psychological distress.
Uncertainty creates room for indifference, confusion, and distance between your goals and your aspirations—so be clear and concise.

Measurable

How will you be following your goals?
Determine qualitative and/or quantitative ways in which to track progress.

Attainable

Your goals should be ambitious without being outrageous.
Do you have the means, resources, skills, and support to achieve your goals?

Relevant

Keep your goals consistent with your overall life objectives.
When we lack personal connection and motivation to a goal, it becomes incredibly difficult to achieve—so do not feel pressured into setting this one type of goal because everyone else is.

Time-Based

When do you want to accomplish your goals?
Set a specific date or time frame so you can celebrate your achievements and set new goals if applicable.

Get Balanced in 2021 w/ Amie Ward

Specific

This is the nitty-gritty who, what, when, where, and why.
Some people think the most important step is simply creating and announcing the goals, but vague objectives cause psychological distress.
Uncertainty creates room for indifference, confusion, and distance between your goals and your aspirations—so be clear and concise.

Measurable

How will you be following your goals?
Determine qualitative and/or quantitative ways in which to track progress.

Attainable

Your goals should be ambitious without being outrageous.
Do you have the means, resources, skills, and support to achieve your goals?

Relevant

Keep your goals consistent with your overall life objectives.
When we lack personal connection and motivation to a goal, it becomes incredibly difficult to achieve—so do not feel pressured into setting this one type of goal because everyone else is.

Time-Based

When do you want to accomplish your goals?
Set a specific date or time frame so you can celebrate your achievements and set new goals if applicable.

Let’s look at a really common thing I see this time of year: “I’m going to stop being lazy and get in shape.” Woof! Not only is that super ambiguous, but it’s framed in negative self-talk, making it infinitely more difficult to see a path to success. Let’s reframe that into a positive S.M.A.R.T. goal!

How about, “I am going to incorporate low impact, at-home, bodyweight workouts into my very busy schedule on Mondays, Wednesdays, and Fridays each week so I can increase my strength, improve my performance behind the bar, and feel less pain off bar. These workouts will be 30 minutes long, occur before my shifts begin, and will be added to my phone’s calendar as a recurring event so I can be held accountable. If I miss a scheduled day, I will make it up in the same week unless I am ill. I will follow free workouts on YouTube if I do not have a specific workout in mind, and I will evaluate after 3 months to determine if I want to increase my time, add additional days, or vary up my routine.” See! Much better!

Thanks for tuning in! If you are looking for additional ways to get moving, Jägermeister and The Healthtender have teamed up to present monthly movement challenges on Instagram! Kicking it off this month, we have the New Rear, New You Squat Challenge! Complete 25 squats, take a time-lapse video or a sweaty post-squat pic, and tag @thehealthtender, @jagermeisterUSA, and use #jmbalancedbartender. Head on over to my Instagram, @thehealthtender, for more details.

Stay balanced my friends!

Amie Ward

Email: amie@thehealthtender.com

Amie's Winter Snack

Winter Wonder Mix

Winter Wondermix!

My current snacky obsession is action-packed with Calcium, Fiber, Omega-3 Fatty Acids, Antioxidants, Potassium, and has just a touch of natural sweetness to make the classic sugar aficionado happy! Mix the following for a doubly nutritious snack this winter!

Ingredients

40g Craisins
10g Cacao Nibs
15g Baked Coconut Chips
30g Raw Almonds
10g Chia Seeds

Nutrition Information

Serves: 2

Per Serving: Calories: 227; Total Fat: 13.1g; Saturated Fat: 4.3g; Monounsaturated Fat: 4.2g; Polyunsaturated Fat: 2.7g; Cholesterol: 0mg; Sodium: 43.6mg; Carbohydrate: 27.5g; Dietary Fiber: 11.4g; Sugar: 9.4g; Protein: 5.1g

Get to know your bartender

Amie Ward

Amie Ward is a veteran bartender, exercise physiologist and has been outspoken on her fellow service industry members' health and wellness. When she is not pulling trucks and training for Strongwoman competitions, you can find Amie appreciating the finer things in life like Jägermeister.

Let's Get Balanced & Join My Zoom Classes Here

Classes Tuesday-Friday 11am-12pm CST
Room: 443 336 2417
Password: 112233

January 2021

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