Choose your trainer

Attain your own personal best with the help of four worldclass athletes and sports pros who will motivate women to get fit - and have fun at the same time. It's all part of the new Nike Jumpstart UK training programme. (For more info, check out www.nikewomen.com/uk)

Your relationship with exercise may be based on forgotten school sports kits and unused gym memberships but keeping fit doesn't need to be associated with guilt or procrastination.

Instead, you can make fitness an enjoyable part of your everyday life with Nike's latest offering.

Jumpstart UK is a free online training programme that aims to get you into shape in just four weeks. It's motivational without being pushy, and structured while still allowing you to find a routine that suits your lifestyle and preferences.

There are four plans to choose from. Paula Radcliffe spearheads a running plan with ways to hit the road and get outdoors. Denise Lewis leads a training programme that can motivate gym virgins and veterans alike.

If you find it difficult to motivate yourself, Emma Byrne, goalie for Arsenal Ladies and Ireland football teams, has the solution. Emma heads a football fitness plan for you and your mate to try out in the park. Nike fitness expert Jane Wake has designed a home-based plan so you can work out whenever it suits you, in the comfort of your own home.

Even if you already exercise regularly, Jumpstart UK can help. As well as offering starter programmes, each of its plans has higher fitness levels with ways to spice up your current routine.

And best of all, it's easy to maintain momentum once you've jump-started yourself. Each plan can be downloaded as an interactive desktop application, with daily tips, video clips of exercises and a monitoring system. With Nike's online personal trainer, there are no more excuses...