Chef Ray – Vegetable and Ricotta Fritters with Capsicum Salsa
Qwik and easy to make, this recipe can easily be doubled if making for more than one person.
Chef Ray – Beef, Broccoli & Tomato Stir-Fry Curry
A kick of flavour, the zing of citrus, the bite of curry, with a serving of protein and carbs.
Chef Ray – Pumpkin & Cranberry Filo Parcels
Chef Ray – Pumpkin & Cranberry Filo Parcels
Delivering flavour in these tasty packages.
Chef Ray – Sesame Soy Chicken with Lentils
Chef Ray – Sesame Soy Chicken with Lentils
The flavours from the marinade shine through with this meal.
Chef Ray – Lamb & Pumpkin Pilaf
Chef Ray – Lamb & Pumpkin Pilaf
This meal is fantastic for athletes, carbs from the pumpkin for fuel, protein from the lamb for recovery and a nice kick from the spices.
Chef Ray – Rosemary-Rubbed Pork and Apple Sauce
Chef Ray – Rosemary-Rubbed Pork and Apple Sauce
The smell from the cooking pork will have your taste buds salivating as you prepare this meal.
Chef Ray – Pork Sausages with Onion and Bacon Gravy
The gravy really transforms basic sausages into a beautiful, flavoursome dish.
Chef Ray – Parsnip and Cauliflower Mash
I’m not a fan of parsnips…..the texture and flavour when combined with the cauliflower and if I didn’t prepare it myself I wouldn’t have known the parsnips where there.
Chef Ray: Simple Sirloin with Herb Salad
A great source of iron and protein, plus the salad provides plenty of vitamins.
Chef Ray – Asian Steak Tacos with Bok Choy Slaw
This is a great way to deliver the taste of Asia with a slight Mexican style.
3 weeks ago
More mileage completed to go towards Event Promotions Lockdown Marathon - the 42.2km is to be completed by Tuesday night. I have 12.4km to go. I must admit that entering this has made me put my running/walking shoes on when I might otherwise have not bothered. As per my last run 2 days ago I ran 4 minutes and walked 1 minute, repeating. #covid19 #may2020 #covid2020 #covidworkout #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #redface- 3 weeks ago
Kia Kaha - written with stones alongside the driveway to the Mahunga Golf course. Another few kilometers knocked off today in my quest to complete a total of 42. 2km in @eventpromotionsnz lockdown marathon. #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #garmin #garmin920xt #garminnz #kiakahanz #kiakaha - 1 week ago
As the saying goes there are two sorts of cyclists......🚵♂️ #qwikkiwi #coachray #chchadventurepark #christchurchadventurepark - 2 weeks ago
Stunning clouds looking towards the Eastern hills when I was nearing the 2.5km point of the Greytown Woodside Park Run course today. I did my last run on this course in late February. It was really wonderful to be there today. I ran 4 minutes, walked 1 minute. My legs were still sore from the PT gym session last Friday. My right ankle & calf got tight. I have my first massage since February tomorrow and I also need to get back to regular stretching & mobility exercises. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner - 4 days ago
Man I've been in a slump. It's that gray time of the year & with still little structure to my day (little work to do from my "home office and no days this week in my work office), I have felt no spark of inspiration to do much whatsoever. 🏃♀️ Last night one of my daughter's invited me to "run" with her (at the same time) at 7.15pm tonight. I kinda knew that that was unlikely to happen. However it planted a seed & seeing that my other daughter had been out for a run early this morning inspired me
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.