Chef Ray – Warm Beef and Lentil Salad
Fresh, flavoursome and colourful, providing protein, complex carbs and vitamins.
Chef Ray – Beef Massaman Curry
Beef Massaman Curry
This is a meal packed with flavour and spice.
Chef Ray – Turmeric Ginger Beef Bowl
Turmeric Ginger Beef Bowl
Fresh and full of colour, this meal is also packed full of flavour and vitamins.
Chef Ray – Lamb Steaks with Beetroot Relish
The beetroot combines with the traditional flavours of lamb nicely for this delicious recipe.
Chef Ray – Meatball Sliders
Easy to whip up and store in the freezer, these meatball sliders are a great nutritious meal.
Chef Ray – Lamb with Tomato, Watermelon and Feta Salad
Fresh and delicious this meal is packed full of flavour.
Chef Ray – Ginger Crunch
This is the perfect snack post training, just pull it out of the freezer when you get home. After having a shower it will have defrosted enough and will help replace the fuel used during your workout.
Chef Ray – Curried Veges with Grilled Steak and Coconut Rice
This meal is packed full of flavour, the curry makes this meal.
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.
- 7 days ago
#heretoride a great day in CAP with perfect riding conditions. Cheers to @matt_reido for the company and bed for the night. See you next time 🚵♂️ #QwikKiwi #coachray - 17 hours ago
I don't usually run on a Friday as I have a 60 minute gym session with a personal trainer, however I felt a strong need to run and so I did. I still managed the PT session just an hour later. I'm expected to feel a little fatigued on Sunday. It often hits me a couple of days later. #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #nearlygoldcardstatus #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun #wintercolours - 2 weeks ago
The pool is finally open so made the most of it for 2,500m this afternoon. Great to be back in there. Pressed the wrong button on my @garmin and didn’t record the last 200m of the Cool Down #garminfail 🏊♂️ #qwikkiwi #coachray - 2 weeks ago
I had a busy weekend over in the Manawatu this weekend. Yesterday I helped my son-in-law with his @hivesmanawatu stall at the Winter's Day Out market held in Palmerston North and today I headed into the city to do a few things. One of them was to freedom run the park run course. No walking in my training today. I'm gradually regaining my aerobic fitness and it's a confidence building feeling. #freedomparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun #wintercolours #winterafternoon - 3 weeks ago
Park run #51 for me. I am currently only running once a week (including this run), so I ran 4 minutes, walked 1 minute. I realise I need to slot another two runs in each week. I usually am less motivated during winter and last week I didn't even get into the gym until Friday. I felt blah all week. I need some sunshine, like the rest of us ☀️😊 #parkrun51 #parkrun #parkrunnz #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun - 4 weeks ago
I volunteered again at the Greytown Woodside park run, then had breakfast at The Offering with the park runners. After that I returned to Woodside Railway station & ran to the "start line" of the park run and then ran 4 minutes, walked 1 minute to cover off a freedom park run. This strategy seemed to work well and I improved on last week's effort. My legs felt reasonably good after their solid gym workout yesterday. Now to increase aerobic fitness. #freedomparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner
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.