How Bartenders Can Prep for the Year-End Marathon

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Nov 20, 2025

When the year-end crowds swell and the pace behind the bar turns relentless, surviving the season isn’t just about skill: it’s about preparation. Simon Kistenfeger puts it, bartenders who enter the holidays physically nourished, mentally steady, and emotionally protected stand a far better chance of thriving rather than simply enduring the rush.

By: Simon Kistenfeger, global brand ambassador for ALTOS Tequila

After nine years as a global brand ambassador for ALTOS Tequila, while managing bars, events, and coaching others, I learned one thing: your body is your most powerful tool in this industry! And the holiday season tests it more than anything!

Here’s how to prepare:

1. Listen to Your Body

Be kind to yourself. Notice early signs of fatigue, stress, dehydration, or poor sleep. Remember: small adjustments early prevent burnout later!

2. Strengthen Your Nutrition

Build a strong vitamin foundation with vitamin D, magnesium, omega-3 fatty acids, and B-complex.
Eat clean before shifts by choosing complex carbs, protein, and healthy fats.
Hydrate intentionally with water and a pinch of salt, herbal tea, or coconut water.

3. Train Like an Athlete

Your job is physically demanding: you must lift, shake, carry, and stand for extended periods.
Focus on mobility, core strength, and 2–3 simple workouts a week.
Even long walks help build endurance.

4. Weekly Mental Reset

One mindfulness day a week: sauna, breathwork, cold exposure, or simply quiet time. This helps maintain your emotional baseline stability when the rush occurs.

5. Protect Your Energy (use Vitamin N More Often = Say NO)

You don’t need to join every staff drink or tasting.
It’s okay to say, “not tonight” and prioritize rest.
Strong boundaries will yield better performance.

6. Prepare Your Space

Arrive at work hydrated, bring healthy snacks, and have a real meal ready at home.
A calm bartender handles chaos better.

In the end, preparing for the holiday rush isn’t about perfection: it’s about intention! When you choose to fuel your body, protect your energy, and steady your mind before the chaos begins, the season stops feeling like something to survive and becomes something you can move through with confidence.

Prioritize your well-being first! Holidays become simpler and much more enjoyable when you start them feeling strong, grounded, and well-nourished.