Planning out all of my meals and snacks prior to each day on the calorie tracker really helps me stays within my limits. Too many times after "winging it" and adding it all up after that fact, you find that you've actually consumed more than you thought.
I have discovered that if I don't get up early before work to go to the gym, I won't go at all.
My sister calls me at 5:30AM every weekday to make sure I get my butt out of bed and out the door. And if I don't answer? She calls again!