Chef Ray – Lamb with Tomato, Watermelon and Feta Salad
Fresh and delicious this meal is packed full of flavour.
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.
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.
2 weeks ago
Morning run on a cool, clear, West Coast wintery morning ❄️ snow on the alps leads to a crisp breeze. Thankful for my @icebreakernz top 🏃♂️ #coachray #QwikKiwi- 2 days ago
First park run post #covid_19 . New Zealand is the first country to restart the park run and boy was it a brilliant feeling being back and seeing the other park runners (walkers) I've met. Because I've only had one (off road) run since I sustained a leg injury I decided to be a volunteer today. If I had been on the start line I am sure I would have put myself under (self inflicted) pressure. After the park run had finished, I joined the large group who went to @theofferinggreytown and enjoyed my usual after race breakfast there. Once that - 4 days ago
This was my first run in 5 weeks. I seldom run off road so this was a good test to see how my right leg was after twanging a muscle while helping a friend lift a rotary hoe into a car boot 5 weeks ago. I walked parts of the track & would have done in any case. I was surprised at how OK I felt. So all was good. The last photo is of the rubbish picked up by the entrance sign. Why do people think it's OK to toss rubbish on the ground? How hard is it to
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.