Chef Ray: Roasted Tomato, Quinoa and Crispy Chickpea Salad with Cashew Dressing
Chef Ray: Roasted Tomato, Quinoa and Crispy Chickpea Salad with Cashew Dressing
Quinoa is packed full of energy and is a great fuel for a workout or to refuel after a tough session.
Chef Ray: Salmon Spaghetti Carbonara
This recipe is a great way to use up left over salmon, that will also fuel your body for some tough training or as a post-training meal.
Chef Ray: Fruity Frozen Yoghurt
This is an easy to make healthy recipe that kids and adults will both love.
Chef Ray: Roasted Cauliflower Salad
This salad is qwik and simple to prepare and ensures that cauliflower is never boring. From: Unkown Author (2018) The Low Carb Kitchen Heron Books
Chef Ray: Lamb Cutlets with Mint Sauce
The sauce adds a flavoursome punch to these traditional lamb cutlets. From: Unkown Author (2018) The Low Carb Kitchen Heron Books
Chef Ray: Quinoa Salad with Cranberries and Kale
This recipe is the perfect dish to serve up for someone who thinks kale or quinoa are bland. It is full of flavour and brings the salad to life.
Chef Ray: Low-Carb “Swedish” Meatballs in Gravy
This recipe is Keto approved bringing together a more traditional meal of meat and vege.
Chef Ray: Cobb Salad
Biju Thomas and Allen Lim put their spin on a traditional Cobb Salad by including fruit making this a delicious summer salad.
Chef Ray: Greek Potato & Feta Cake
A great vegetarian/vegan recipe where the feta gives a great punch of flavour to the potatoes.
1 week ago Beautiful cloud colour at 6.30am today as I got ready to run to the track to do 6x 800m. It was a taxing session. Because of a recent great 5km run, my pace zones have been reset. I didn't make it into the V02 zones (Level 5) today but was reasonably consistent with each rep. 10min Warm Up Level II; 6x 800m Level V, RI equal to the target time for the 800m; 10min Cool Down Level II; #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #trackworkout
4 days ago Got buzzed by these guys during my run yesterday. #omakaairshow tough tempo session. It’s been a while. #qwikkiwi #coachray
1 day ago Images courtesy of Karen Ellis taken at this morning's Greytown Woodside Park Run. The @wairarapaballoonfestival balloons landed adjacent to our run course. What a spectacular sight. How many park run venues can equal this I wonder? . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #parkrun #parkrunnz #hotairballoons @mymasterton @parkrun .nz @nztravelmagazine @greytownvillage @n #nz #newzealand
2 weeks ago Gotta love the private gym I go to with its outdoor area. This afternoon I did circuit training with my oldest granddaughter. I bet there are not many grandma/granddaughter combinations who work out together in the gym. I feel like we are on a level playing field. Age difference is irrelevant as we each work the hardest we can to reach our own personal goals. Today's circuit included Goblet squats. . . #timetogether #goals #gym #gymtime #gymopenallhours #granddaughter #circuittraining #waiweight #waiweightgym #strength #strengthtraining #muscles #muscle #gobletsquats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner
2 weeks ago Warm up, 10x 100m Stride Outs on 60sec; Cool down was my training session this morning. I ran past Dish cafe on my way to the old Lansdowne School field. It takes me the warm up 10 minutes to get there and run part of the field before it's time to do the stride outs. . . #strideouts #intervals #100m #repeats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwiendurancetraining #dedication #consistencyisthekey #consistency #fitover60women #maturerunner #womenrunners #mizuno #fitover60 #oldandfit
3 days ago Dots in the sky this morning - hot air balloons. Although overcast, it was a perfect morning for them with very little wind - at ground level anyway! This is the Wesley Wing Church - part of Aratoi Museum in Masterton. It is often on my run route and was again this afternoon. I did an hour long run in my endurance pace zone. As a result of a much improved recent 5km result, my pace zones have changed. I managed to be inzone for 81% of the run, which I was very happy with. . . . #hotairballoons #athlete
Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan)
This 16 week programme will take you through challenging sessions that will build your speed and power in order to develop your FTP by the end of the programme.
Designed for an intermediate cyclists and triathletes aiming to get faster. The primary goal of this training plan is to prepare you to CYCLE FASTER.