Chef Ray – Greek Yogurt Blueberry Muffins (Low Sugar Recipe)
These delicious muffins are a great post training snack or an afterschool snack for the kids.
Chef Ray – Pear, Raisin and Carrot Muffins
Chef Ray – Pear, Raisin and Carrot Muffins
Full of fresh fruit and vegetables, as well as flavour these muffins go down a treat.
Chef Ray – Massaman Curry with Jasmine and Pea Rice
Chef Ray – Massaman Curry with Jasmine and Pea Rice
Fresh and delicious this meal is packed full of flavour.
Chef Ray – Baked Greek-Style Meatballs with Risoni
This dish provided me with dinner and lunches for the week. Packed with flavour and sustenance, this meal ticked many boxes.
Chef Ray – Vegetable and Sausage Pilaf with Egg
The rice in this dish will fuel your workouts, but the protein from the meat and egg will assist with your recovery.
Chef Ray – Pasta with Chilli Tuna and Greens
Pasta with Chilli Tuna and Greens
I found this meal, qwik and simple to prepare. Packed full of flavour it was delicious to eat.
Chef Ray – Vegetable and Ricotta Fritters with Capsicum Salsa
Qwik to whip up, these are nutritious and taste great with a nice soft texture.
Chef Ray – Miso Kale Salad & Salmon
Miso Kale Salad & Salmon
Fresh, flavoursome and whipped up within minutes.
Chef Ray – Oat & Raisin Biscuits
These are a great after training snack, as well as being perfect mid-adventure.
Chef Ray: Asian Salmon & Super Greens Oven-Steamed Bake
The flavours are really brought out with this dish. The vege’s are fun and interesting and my daughter even ate Brussel Sprouts.
- 2 weeks ago
Parkrun #55 done n dusted. Pace rate is is an improvement on last week. Happy with that. #running #runner #runnersofinstagram - 1 month ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 1 month ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 1 month ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 2 months ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 2 weeks ago
Great to catch up with you yesterday @majorhazi at the #waterfront5k 🏃♀️ #coachray #qwikkiwi - 2 days ago
Great session in the pool tonight with #kotukusurfclub #100daysoftri Day 1 🏊♂️ #coachray #qwikkiwi - 5 days ago
Park run #56 I deliberately asked for "no legs" in yesterday's PT session in the gym as I wanted my - 2 months ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 2 weeks ago
How I missed these steps thanks Pete Moysey for punishing me up them back in the early 90’s and also - 2 weeks ago
Got another park run done in Flaxmere yesterday. I really like this 3 lap course. The surface could lend itself - 2 days ago
Ouch that hurt!!! 🏃♂️ @strydrunning #rftpw it’s been a while #100daysoftri Day 2 #coachray #qwikkiwi
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.