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.
Chef Ray – Spicy Jamaican Jerk Chicken, Mango Salsa + Allspice Fries
This meal has a range of textures and also a lovely spiciness for your palate.
Chef Ray – Butter Chicken
Simply and healthy to make this Indian inspired dish that is full of flavour.
Chef Ray – Cauliflower Rice
Cauliflower is ridiculously simple to make and is a great substitute for rice if you are following a paleo or keto diet. If you aren’t following one of these diets that also make a delicious substitute.
Chef Ray – Lemongrass and Lime Chicken Wings
With a bit of preparation, chicken wings can be amazing. These are more flavoursome than the pre-marinated ones from the supermarket.
Chef Ray – Pistachio-Crusted Chicken with Spicy Aioli
This is chicken Schnitzel that is better than normal.
Chef Ray – Cauliflower Fried Rice with Sausage
This is easy and qwik to whip up without much preparation, it includes plenty of vegetables with a reasonable amount of protein from the sausages.
Chef Ray – Banana, Raspberry & Walnut Loaf
This is the perfect snack post training or to get your through the afternoon.
Chef Ray – Flatiron Steak with Mustard Sauce
The combined taste from the garlic, onion and parsley with the mustard sauce really brings this steak dish alive.
4 hours ago
After a 5min warm up I repeated the session I did on Wednesday. It would have been easy to not do it as my abs were still sore after the lying hand to feet block passes and my knees were a bit creaky 😂 just different muscles being used. However my motivation has picked up and I did 4 rounds of the following. Oh yes my abs screamed NO in the first round when doing the hand to feet block passes. By the time I got to the last set they must have got the drift and I didn't feel- 1 week ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 1 week ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray - 1 day ago
Today I ventured outside my property for the first time since last Friday when I last ran. I don't know why I waited so long. However I was inspired by reading what @coach_ray_nz posted this morning & I had my running shoes on and was out the door quick as a flash before I changed my mind. It was a good run and, as usual, afterwards I feel better and more motivated. Thanks Ray! 🏃♀️ Once home I saw that @zoeruns2019 had been out as well. Unlike Zoe I'm running on a no exit road which leads to a golf - 5 days ago
I did a 30 minute strength session (at home) this morning and this evening I went on the windtrainer. It was my longest ride on a bike since September 2018. All I focused on was getting 30 minutes done. Once I have built up my base I will be able to focus on cadence and power. It got my heart rate up a little and I sweated which is good 👍 It was also the first time I've worn the @tour .de.amigos cycle kit. I didn't get to wear it on the #tourdeamigos20 tour because I chose to go as a - 1 week ago
I enjoyed a run in the rain. The garden will certainly appreciate being watered. My run felt much better today. Possibly because it was cooler and/or I might be regaining some aerobic fitness. I always feel better after exercise so I question myself as to why I didn't do any yesterday 🤔 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #breakthedrought #fuckcovid19 #garmin #garmin920xt #covid19workout - 1 day ago
@jeffgallowayolympian #magicmile to predict the 5km I’m doing on Monday. Predicted 5km time of 23:17. During the lockdown I’m doing my #faster5k 28 Day Challenge to see what I can get it down to. Follow my progress or reach out if you are interested in joining me (virtually off course) 🏃♂️ #QwikKiwi #coachray - 1 week ago
A Vitamin D run this afternoon. Headed out the gate over to Henley Lake. I felt a sense of urgency with drivers not wanting to stop for me at the crossing 🙄 On the first trail at Henley Lake there sat a backpack - larger than a school bag. No one in sight. That felt weird and I wondered if it might blow up as I gave it a wide berth. 🏃 I saw some other people on the trails also giving them at least 2 metres space. Some waved, smiled, said hello, others turned their heads away. 🏃 I
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.