1. Schedule a Workout Time and Stick to It: A study from 2008 found that individuals who attended a scheduled exercise class, trained with friends, or simply devoted a certain time of the day to working out were more likely to achieve their fitness goals than those who worked out "whenever they had the time."
2. (For morning exercisers) Don't Exercise on an Empty Stomach: I know that your mom always told you not to swim/run/etc after you had just eaten. For the most part, I agree, but it is also unhealthy to work out on a completely empty stomach, especially in the morning. On an empty stomach, your body has no fuel to burn. Instead, drink a simple fruit smoothie or eat a banana before you begin your workout for a boost of natural energy.
3. Begin Your Workout in the Right State of Mind: We all know that limbering up before exercise makes sense, but another factor of exercise that often goes unnoticed is the connection between our mental state and our physical performance. Often, we begin our workouts angry, or grudgingly. In order to change this mindset, start with a breathing exercise, light stretches, and some easy yoga poses. Then, once you are settled, you can dive into your workout with increased focus and drive.
4. Avoid the Monster: No matter how tired you are, stay away from the energy drinks. Many believe that the upswing of energy will push them to greater physical performance, but the carbonation in most energy drinks can cause stomach cramps and even vomiting when consumed up to an hour before strenuous exercise. I know that it is hard to stay motivated when you have just lost lunch in the middle of the gym. Water or a low-carbohydrate sports drink is always the best bet.
5. Stretch It Out: Finally, in order to reduce aching muscles the next day, devote 3-5 minutes after your workout to stretching. This will help your muscles to automatically begin healing, and promotes greater flexibility the following day. Feeling good in the morning will help you stay motivated to work out again. It is also important to remember that you need to get adequate amounts of sleep, (generally eight to ten hours), for your muscles to heal properly and as fast as possible. When you wake up in the morning, spend a minute or two flexing the muscle groups that feel a little sore.
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