New year new me—we’ve heard it all before. We wanted some concrete tips to start shaping up our 2018 fitness plan for real, so we went looking for some expert advice. We found sports chiropractor and wellness educator Tim Robards, and Deep Heat Pro ambassador (did we mention he’s the original bachie?)—and he’s shared his golden rules for fitness with us. If his fiancé Anna Heinrich is anything to go by, these tips from this body architect might just have us flaunting our slimmed pins sooner than Easter.

Plan to make it an everyday thing

“You can easily integrate fitness into your daily life with a bit of planning,” says Tim. “The first step is to make working out as convenient as possible. Something as simple as having your workout clothes laid out and your gym bag packed—towel, water bottle, pre-workout and your post-workout recovery protein ready the night before will have you prepared for a morning session as soon as you wake up.”

Find your time

Exercise is usually the first item to be bumped off the to-do list, so make an effort to move more during your day,” says Tim. “You don’t need to have a heavily structured workout all the time, the objective is to simply show up, and soon it will feel harder to not workout than it will to actually go through with it.”

Get a workout buddy

Tim recommends finding a workout buddy to train with. “They will not only push you during your workouts, but they will also keep you accountable towards achieving your fitness goals,” he says. He sternly tells us, though, that we’re not to fall into the trap of not training when our workout buddy pulls the pin.

Stay focused on the simple things

Tim tells us we need to focus on getting the essentials right—getting good sleep, plenty of natural light, moving and challenging our body regularly, eating real food and limiting the packaged crap, drinking plenty of water and hanging around with people that make you smile. “Don’t get bogged down on whether or not you should opt for almond or coconut milk in your turmeric latte, just get the simple stuff right first—and address the small things later.” Tim says.

Set realistic goals—and track them

“The first step in tracking your fitness goals is to make sure that they’re appropriate to your level,” says Tim, it’s easy to get carried away and set unrealistic goals that are beyond our capability.” He recommends on focusing on creating the daily healthy habits that will make achieving bigger goals inevitable. Keeping a written fitness journal can also be beneficial to smashing your goals, “but remember not to place too much focus on the numbers,” Tim warns, “instead, become more conscious about how your body feels, as this is a more encouraging sign of progress.”