by favouring low-fat or fat-free yogurt, cottage cheese, and milk rather than higher-fat cheeses, cream cheese, and whole milk. Motivation Live in the presentHow do you stay motivated through a hard training month when that big race is still a way off? "Focus

are burning more calories while your body is breaking it down. Try to eat some protein at every meal and snack-time. It doesn’t have to be a steak or chicken breast – it could be something like poached eggs on toast for breakfast, or cottage cheese or low

, remove visible fat or skin from poultry and stir-fry, bake, poach or steam. Red meat is an excellent source of iron, which helps transport oxygen around the body, and zinc, which is essential for a healthy immune system.Skimmed milk, cottage cheese