Between work, family, fitness, and fun, life can be difficult to balance. Don’t let your busy schedule turn you into an anxious ball of stress. Follow these 8 tips to a more harmonious life.

Balance sounds simple enough. Heck, I balance on one foot while doing a single leg deadlift just fine. But when it comes to obtaining balance between work, life, health goals, and all the other things that make up our crazy schedules, it’s easy to get overwhelmed.

I know how it feels to be buried in stress. I started my fitness journey while working in Corporate America and had to learn that it’s possible to change your body, habits, and lifestyle without losing everything else.

Yes, it can be difficult. But it can be done. Here are 8 ways to find and keep balance from someone who walks her talk. I hope at least one of them will help you. Integrate a few into your life, and before you know it, you’ll have better balance than a tightrope walker.

1 / K.I.S.S.

The best advice for finding balance is not to become overwhelmed in the first place. If your nutrition plan sounds more like a conglomeration of every dieting article you’ve ever read—”I am practicing intermittent fasting, carb-cycling, eating gluten-free, and consuming 4.2 ounces of protein every 2.7 hours”—than an actual plan you can follow, you’re probably making things harder than necessary. My opinion is an oldie but goodie: Keep It Simple, Silly. (OK, that’s my less-insulting version.)

The world is full of different diets, eating methods, and nutrition rules, but that doesn’t mean they’ll work for you. Every body is different; so are everyone’s schedules, eating habits, and food preferences. It is important to find what works for you and do it consistently over time. In reality, effort and consistency are the keys to success, not discovering the world’s “best” diet. The easier it is for you to balance healthy eating with your lifestyle, the better the chances are that you’ll stick to it.

So stop searching for that diet that will “finally bring results.” Instead, focus on eating real, whole, minimally-processed foods until you’re satisfied. Implement tricks or stricter measures only as your goals dictate. Trust me: I have tried ketogenic, low-carb, low-fat, high-protein, gluten-free, vegan, vegetarian, pescatarian, intermittent fasting, and carb-cycling diets and the changes in my physique were minimal.

My best results came from balance. I made healthful food decisions on a daily basis. Remember, the rules aren’t nearly as important as your habits.

2 / Everything in Moderation

Living by this one simple rule will make all others insignificant. No need to stress about a cheat meal or cheat day if you can enjoy these indulgences in moderation. If you aren’t into calorie-counting or weighing and portioning out food, just consume healthy foods in moderation. If you still want to have a social life and hang out with friends, have some wine (you guessed it!) in moderation.

It’s virtually impossible (and not always healthy) to follow a diet perfectly to plan for every day of your life, so don’t set yourself up for failure. Which is better: 100 percent compliance to a diet for 30 days or 80 percent compliance to healthy eating for a year? I would bet my last dollar that the latter would yield better results and keep you sane. And by sane I mean balanced.

3 / Say “Hell Yes” or “No”

If your life is really packed, you’ll never be able to achieve balance. It just won’t happen. Learn to say “no” to anything that doesn’t make you want to say “Hell yes!” You can’t make everyone happy or commit to every invite. Trying to do it all will only leave one person unhappy and drained: you.

Spend your time doing things that excite and fulfill you, and cut the rest of it out. You will be happier, calmer, and your loved ones will appreciate a more relaxed and joyful you.

4 / Use a Calendar

Calendars aren’t just for birthdays and dentist appointments anymore. Most of us have a calendar at our fingertips now (thanks, smartphone) so use it.

When I was training for competitions, working an 8 to 5, fitness modeling, dieting, etc., the calendar kept me on track and out of emotional, overwhelmed wreckage.

Put your workouts in your calendar, block off an hour or two for prepping food on Sunday, schedule “me time,” times to call friends and family, and work time. If you’re so busy you can’t even remember to eat, set an alarm for meal times.

Keeping tabs on your schedule is important for a several reasons. For one, you are more likely to stick to your sweat session if a nifty reminder pops up when you should be working out. Even better, you can still be a reliable person no matter how busy you get. You’ll have time to balance everything if you know what your week looks like at all times.

It might feel obsessive and silly at first, but take it from me: I never miss an appointment, an audition, a workout, a hike with a friend, or a phone call when I said I would. I manage my schedule and never commit to more than I can handle.

5 / Don’t Blame the Cookies

Food is a noun. Cookies, cupcakes, and chips are inanimate, perishable things. They may tempt you, but they don’t need to control you. Stop giving your power to food, no matter how delicious you think it is. The more you idolize it and focus on what you can’t eat, the harder it is for you to make this healthy lifestyle a viable choice.

Try this: Next time you find yourself at a bakery and see that red velvet cupcake you long for, change the self-talk from “I wish I could have one, but I can’t,” to “I could eat one if I want to, but I choose not to, I’d rather be healthy.” Take back the power. That way, the next time you do decide to get that cupcake, it won’t be a failure to feel guilty about, just a choice you can enjoy.

6 / Prioritize and Mean It

Do you spend an hour or more daily on Facebook or Instagram? Do you spend 10 minutes procrastinating or surfing the web for every 20 minutes of actual work? Take an honest look at your schedule and trim the fat before using “I’m too busy” as an excuse.

Many of us are busy. We can list 100 things we have to do every week. We tell ourselves that we’ll start working out next week: “it’ll be better; I’ll have more time, this time, it’s for real.” Except that it never is. The “perfect time” to lose weight or eat healthier will never come. Now is the perfect time. Busy is not an excuse. Everything you have on your plate is there because you put it there.

Try this: Wake up in the morning and immediately write down everything on your mind: chores to do, errands to run, things you’ve been putting off, bills to pay. Whatever comes to mind is fine. Then put the list away and get up and start your day. You will be amazed how putting your thoughts on paper helps clear your head and allows you to focus on a few priorities for the day.

Each morning, pick three things from your list: something time-sensitive (it was due, like, last year); something small and easy to complete; and something big that will take a lot of effort. Then do them—no excuses.

7 / Don’t Forget to Have Fun

Hi, my name is Courtney and I’m a diet-aholic. I’ve been there, and maybe you have too: when competition plans, or impending wedding or beach plans have turned you into a food-measuring-Tupperware-carrying-antisocial-gym rat. Dedication is great. “Obsessed” is what lazy people call the dedicated, right?

Following your plan and sticking to your goals is commendable. Becoming a hermit and losing relationships because you can’t do anything but eat, sleep, and train is not so great. What’s the point of looking so great if you don’t have any fun?

Instead of hiding away, try these ideas: Plan game nights with friends and offer to host so you can stock the party with healthy munchies; get creative and schedule dates with your significant other that don’t center around food—dance lessons, paintball wars, hikes, or beach dates; or head to happy hour every once in a while. (It’s not a crime to order sparking water with lime; no one will know!) Make the effort to keep your life balanced, not isolated.

8 / Keep Things in Perspective

Few problems in life boil down to one-word answers or simple solutions. That doesn’t mean everything has to be overwhelming or world-stopping. Everyone has issues: a difficult boss, kids, loss, a new job, relationships, money, car problems. You have to do whatever it takes to deal with them. Some things require more attention and some less, but the secret to maintaining the peace in your world is to keep things in perspective.

Will this one issue matter in a month? A year? Five years? If not, then move on. Acknowledge and thank your subconscious for stressing about it, and then refocus on something more positive or productive. If by chance this stressor is a big deal, then let it affect you.

Feel it, sit with it, and then find a solution or the best course of action for dealing with the challenge. Don’t just bury it. Take it personally enough to inspire action, but not so personally that you slump off the floor in defeat.

Nothing should make you stressed, angry, or unmotivated, unless you give it permission.

Life can be a pleasent bake-sale or a brutal
ass-beating.

And as it rolls, mine is feeling more along lines
of the ass-beating right now.

To put it bluntly I’m f%$*#ng stressed!

Several things are not bending in my favor at the
moment. The thing I have had to accept is that it’s
not going to change in an instant—that this stress
is going to be here while it compels or motivates
me to take several drastic actions.

I figure that chances are better than good that I am
not alone in this state of elevated stress.

It happens as life does.

But let’s face it… Stress kills!

…but not before it makes you fat and tired.

The negative impact of stress on our bodies and lives
is getting clearer and more disturbing every day.

Implicated in life threatening diseases, stress amplifies
the aging process as its impact on elevated cortisol levels
can have you piling on fat while on a diet.

Cortisol, “the stress hormone,” is handy when you need to
respond to a fight or flight situation, but the chronic nature of
stress for many these days can devastate your health and
undermine your fitness.

Stress both Sucks and Kills…

Life can be a bake sale or an ass-beating. And as it rolls mine is feeling more along lines of the ass-beating right now.

To put it bluntly I’m f%$*#ng stressed!

More than one (two or three) things are not bending in my favor at the moment. Of course, as with any “dis-ease” you can usually point to a contributing, if not causative, element.

The thing I have had to realize and accept is that it’s not going to change in an instant—that this stress is going to be here while it compels or motivates me to take several drastic actions.

And you know, I figure that chances are better than good that I am not alone in this state of elevated stress. It happens as life does.

And in between now and the lemonade stand days to come, I’m going to be dealing with, coping with stress. So, rather than be a victim of what is, I decided to come up with a plan to cope with this increased stress.

Because let’s face it…

Stress kills!

…but not before it makes you fat and tired.

The negative impact of stress on our bodies and lives is getting clearer and more disturbing every day.

Implicated in life threatening diseases, stress amplifies the aging process as its impact on elevated cortisol levels can have you piling on fat while on a diet.

Cortisol, “the stress hormone,” is handy when you need to respond to a fight or flight situation, but the chronic nature of stress for many these days can devastate your health and undermine your fitness.

Some of the negative impacts of excess cortisol…

•  Increases your appetite
•  Increases fat storage
•  Leads to loss of protein and muscle
•  Makes insulin less effective
•  Impairs cognitive performance (dull)
•  Suppresses thyroid function
•  Decreases bone density
•  Raises blood pressure
•  Lowers immunity
•  Lowers inflammatory responses
•  Increased abdominal fat (worst place for fat)

An added “bonus” (in the worst way) is that elevated cortisol also lead to leptin resistance which results in higher cortisol levels. The result: A vicious cycle of fat gain!

Bottom line is cortisol is “catabolic” – meaning “degenerative” it’s breaking your body down. Where as “anabolic” is the desirable and opposite: It’s about building, rebuilding, repairing and rejuvenating every cell of your body and your life.

How to Lower Cortisol and Get Your Body Fit

Clearly cortisol plays an important role in your body but equally as clear, I’m sure you can see that cortisol is the opposite of everything you need to gain muscle and get lean.

Hell, if we simply look at the impact cortisol has on insulin (causing it to increase) we can see why it’s the enemy of lean and fit. Everything we know about living lighter, leaner and longer is revolving around insulin—and maintaining low, stable insulin levels.

So, just how do you go about getting and or keeping your cortisol at optimal, lower levels?

7 Strong Moves for Lowering Stress Induced Cortisol:

Here are 7 clear, strong moves you can make today to start crush the stress hormone cortisol which is trying to crush you. Do these and watch your catabolic metabolism drop while your anabolic metabolism helps your rise up and conquer!

1. Get More and Better Sleep

Science has shown that the average 50 year old has nighttime cortisol levels 30 times higher than the average 30 year old. This is not good! You may try supplementing the hormone (yes, it’s a hormone) melatonin before bed. Melatonin production decreases with age and this having more may help you sleep deeper and extend sleep cycle.

2. Exercise Daily

Exercise is a proven stress reliever and brain-balancer.It enhances mood more than antidepressants and significantly alters brain chemistry to the positive side. Strength training seems to be particularly strong at this—and adding muscle increases brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression.

Bodywork like Massage can Kick Stress’ Ass!

A mindful Strength practice like “Zen of Strength” practice can add even more potency to the prescription by making your body-strength practice an active mediation.

3. Maintain Stable blood sugar

Sugar and refined carbs are spike your insulin. High Insulin levels, in addition to suppressing your anabolic hormones, testosterone and Gh, elevate cortisol. That’s why I often say when you eat sweets your eating stress.

4. Try Supplements that Combat Cortisol

Vitamins including B’s and C (abundant in Full Strength), minerals like calcium, magnesium, and zinc,and antioxidants ALA, grapeseed extract, and Co Q 10 are all renowned for combating stress and it’s evil by-product, cortisol.

Adaptogenic herbs including ginseng, astragalus, holy basil, rhodiola and ashwagandha may also help your body adapt, reduce and rebalance. All these supplements, to some degree, may not only lower cortisol levels but they also help you boos your immune system compromised by stress.

5. Get Abundant BCAA’s

I know this one is related to the previous, but I think the research on amino acids, namely Branched Chain Amino Acids (BCAA) must stand alone, so as not to be overlooked. Several studies have shown what researches at Ball State University found: That when strength training is combined with BCAA supplements that cortisol levels were significantly reduced.

Now, the most obvious way to get your BCAA’s is in one of the hundreds of BCAA supplements, right? Well, sort of—that works but for all but the most extreme of pre-competition dieters, is unnecessary—for whey protein stands alone in it’s concentration and delivery of BCAA’s. The best quality wheys, as you find in Full Strength, delivers more BCAA per gram than any other food or supplement and in the most available, integrated form.

6. Meditate and/or Use Brain-Entrainment “State Technology”

Get Your Zen On – Get Happy

Mediation does two basic things to relieve stress (a lot more). It’s helps you detach from the constant stream of thoughts and judgments that we humans have developed. We like, we dislike, at a pace faster than the flutter of hummingbird wings. With mediation we can begin to let the noise roll by without holding on, without being subject.

It also helps promote healthier, more focused and more freeing brainwaves, namely the production of alpha (focused alertness) and theta (relaxed) brain waves. That’s where “Brain-Entrainment” or “enhanced meditation” technology comes in, like Profound Mediation Program.

7. Get Your Hormones Strong

Where cortisol is catabolic, Testosterone is your most anabolic hormone (with the arguable exception of insulin). Everything about stress is set up to punish your T-levels and growth hormone too. And the cascade begins—for lower T levels increases cortisol.

Hence, it goes that healthy testosterone levels combats cortisol, pushing it down and healing the damage. Thus, it warrants you (especially a man from 35 on) to make sure they have healthy, strong T-levels. And undertaking a lifestyle that supports vibrant, strong testosterone.

While it will take time, patience, energy and courage to change my stressful situations—and the same may be true for you—taking some action can make a huge difference it how I react, how I feel and the toll it takes on me. We don’t have to be victims of life or the stress it can cause. When you take these positive, empowering actions stress doesn’t stand a chance.