Some advice for the ladies. Never, , under circumstances, try on swimwear in daylight. It has to be the most mortifying experience ever!

Yesterday evening I put on my bikini for the first time this summer and was reasonably happy. But this morning I saw my reflection in daylight and ? OH NO!! What happened?

I do remember having some tone and definition last summer, but after a winter of sweaters, jeans and not enough exercise, not only am I whiter than white, but I'm seriously out of shape. As a nutritionist I focus on both diet and lifestyle, and there is a tremendous amount of pressure to fit the part visually. I should never be ill, run-down, hungover (God forbid) ?.or out of shape.

Personally, I do have a tendency to focus more on nutrition and not enough on exercise ? so, here I am now, committing in front of thousands of witnesses, to get properly toned again.

But what about all of you? Why don't you join me in starting a new commitment and get in shape too? With the End-to-End happening tomorrow, the Island is gripped by fitness fever so there has never been a better time to start a new exercise regime.

However, I am not suggesting that you leap out of bed tomorrow morning and go and walk the End-to-End without proper training.

If you haven't trained but do wish to take part, consider joining in of the walk or forming a relay team with some friends.

Whether you participate in the End-to-End, or simply begin your exercise regime this weekend, there are some important factors we all need to consider when exercising this summer. From a nutritional perspective, your needs will obviously vary depending on what kind of results you want, but bear in mind the following:

If you need to build-up, make sure you have a healthy snack (e.g. a banana and some un-roasted almonds or a turkey sandwich using whole grain bread) both before and after your work-out. This will provide you with some fuel for your workout and prevent you burning off too much fat or breaking down muscle.

If you need to lose some inches, try working out first thing in the morning before you have breakfast. With an empty stomach your body will have to find other sources of fuel for your workout and will therefore burn off fat more readily. However, some people become dizzy or feel sick if they exercise on an empty stomach so be cautious, and preferably seek the advice of a fully qualified personal trainer.

Never do long distance or endurance exercise on an empty stomach. Instead, eat a meal before-hand that contains complex, slow releasing carbohydrates (e.g. whole grain bread, brown rice) and easy to digest protein (e.g. almond butter, fish.) If doing a long walk such as the End-to-End, carry some healthy snacks with you to provide you with plenty of energy ? oranges cut into segments, trail mix, Cliff bars or Luna bars are good options.

Make sure you have at least five servings of fruit and vegetables daily. Exercise is very good for maintaining the right weight and for improving your cardiovascular health. However, heavy exercise can generate the production of "free radicals" in the body. Free radicals can cause inflammation (contributing to injury) and can damage cells in the body e.g. accelerating arthritic problems and signs of ageing. The good news is that free radicals can be neutralised by antioxidants ? these are vitamins A, C and E, the minerals Zinc and Selenium and other nutrients such as betacarotene, lycopene, bioflavanoids and proanthocyanidins. All of these are found in fruit and vegetables ? especially blueberries, strawberries, raisins, peppers, sweet potatoes, spinach and broccoli.

Avoid refined sugar, saturated fat, caffeine, processed foods and excess alcohol. These deplete the body of vital nutrients and slow recovery from any injury or illness.

Drink plenty of water, especially if exercising outdoors in hot weather. Thirst is a sign that dehydration has already begun and dehydration can contribute to heat stroke and poor performance. Drink at least 500ml, 45 minutes before exercise and 200ml every 20 minutes during exercise. Sports drinks such as Propel can be useful for replacing the electrolytes lost during exercise.

Good nutrition is an absolutely vital component of any exercise programme ? especially for improving overall health and for optimising our sports performance during the summer months. However, we can build on this further by also following these training tips:

If you have a health condition, it's always best to consult your GP before you embark on any exercise programme. If you are obese, have heart disease or any other serious health condition, you may well benefit from the advice of a Clinical Exercise Specialist ? The Athletic Club has great members of staff trained in Clinical Exercise.

If you work-out in a gym, have some personal training sessions. A personal trainer can show you how to work out safely, effectively and at the right pace. Many people waste much of their work-out time due to poor "form" when using weights, or by failing to reach their potential on cardiovascular equipment.

Many problems with fitness training come from the "terrible too's" ? too much, too fast and too soon. Train consistently to avoid the last minute panic and push that so often results in injury and sore legs and feet.

This is an obvious one, but it's amazing how many people don't do it. If exercising outdoors, protect yourself from the damaging and ageing effects of the sun. Wear a hat, shades and a sunscreen with SPF of at least 15.

Always make time to stretch properly after exercising. Stretching is vital for preventing injury and improving flexibility.

Try varying your exercise to keep you interested and motivated. If you usually exercise in a fitness facility, try brisk walks along the beach (sand provides great resistance), tennis, golf or jogging in groups along the railway trails. If you've never set foot inside a fitness facility, try out a Yoga class, Pilates or a personal training session.

My personal goals are to do one power yoga class, three weights sessions and one long walk along the beach every week. Ultimately I'm hoping to be more fit, more relaxed, more toned ? and perhaps less scared of my own reflection, you never know.

I hope you get fitness-fever too ? and if you really want a gorgeous beach body, keep reading this month's articles to find out how to get one.