Real Results fitness co-founder Branden Collinsworth is walking (and running, jumping and yoga-doing) inspiration. In addition to being a Nike Master Trainer and certified strength and conditioning specialist, he holds a master’s degree in positive psychology.

The self-described “book nerd” combines his varied skill set into a career as a “human performance specialist,” which takes him around the globe training clients and leading Warrior Retreats in Peru. For the Las Vegas native, fitness isn’t just about gaining a killer physique; it’s about developing the mind, body and spirit in order to live the best life possible.

“We all have gifts waiting to be released,” Collinsworth says. “Once you tap into them it’s incredible what you can bring to the world. But we have to put in the work—through discipline, dedication and determination.”

Here are 10 of Collinsworth’s tips for making 2018 your best—and healthiest—year yet:

Establish a few, simple daily rituals that are non-negotiable. Collinsworth calls them One Percent Wins. “A lot of people want to change it all overnight, but that’s a prescription for failure,” he says. Instead try small steps, like drinking water in the morning or cooking breakfast. “Rituals are everything. Keep those up—that’s how lasting change happens.

Get a workout buddy. “We are the sum total of the five people we hang out with most,” Collinsworth says. “Unhealthy friends lead to an unhealthy you.” He suggests spending time with people who are committed to the lifestyle you want to live.

You are what you eat, so don’t be cheap, fast, fake or salty. “I don’t believe there’s a universal diet or that one size fits all,” Collinsworth says. “But there are a few fundamental truths, such as drinking water, eating vegetables and getting enough fiber.” He suggests getting your proteins, starches and fats from real foods. “If the ingredient list sounds like it came from Star Trek Deep Space Nine, you should probably not be eating it, Klingon paste or whatever.”

Switch it up and keep it fun. Many gymgoers get stuck in exercise ruts, so don’t forget that the body thrives on novelty. “Tack back into play or exploration,” Collinsworth says. “It’s really important for our bodies to grow and evolve. It’s really important to feed it new stimuli.” So try out a new gym or hobby, like hiking or rock climbing. “You have to constantly switch it up. If you have fun, chances are you’re going to stick with it.”

Develop an attitude of gratitude. Start each morning by repeating three things for which you’re grateful. It seems overly simple, but this can change your mind-set and foster a sense of joy and self-love. “When we start loving ourselves more, we start taking better care of our bodies.”

Set goals with a specific purpose. The stronger the reason, the easier it will be to stick to a healthier lifestyle. “Instead of saying, ‘I’m going to lose all this weight,’ have a why.” Collinsworth says. “Set up a goal you can strive for, such as a 5K race or fitness competition.”

Use the technology at your fingertips. You no longer need a gym to follow a great workout routine. Collinsworth recommends the Nike Training app, which he helped create and in which he’s a featured master trainer. He also recommends the yoga training in the Cody app, along with the meditation app Headspace.

Big change comes from small wins. “Consistency over the long term is the only universal truth I know.” Collinsworth says. People overestimate what they can do in a month, and they underestimate what they can do in a year. If you show up day in and day out, your body, health and wellness will change. A motto that I love is to ‘win the day.’ Just win the day, not win the week, month or year—or the goal. Doing the small things inevitably leads us to big wins: the 25 pounds off, the girlfriend or boyfriend that we’ve been longing for, the new job opportunity, the body we’ve always dreamed of. The micro turns into the macro. Once we start to stringing multiple wins together, that’s when real change happens.”

Make a game plan. “People tend to freestyle it, instead of really diligently planning,” Collinsworth says. When working with clients, he’ll take their goal, like losing 25 pounds, and then reverse-engineer it. What does it look like to lose the weight? It will take this type of schedule, eating and discipline. “Instead of trying to drive to Pahrump with no road maps or lights, now you’re going with your headlights on, with Google Maps and Siri.”

Keep a beginner’s mind-set. A lot of people try a new activity and then become frustrated because they aren’t automatically good at it. Accept that you can’t be good at a new skill unless you’re willing to be bad at it first. Enjoy the learning curve; that means you’re improving. “I stay a student always,” Collinsworth says. “Humbly, each year, at each new level, you become new again.”