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 – Buffalo and Sweet Potato Tacos
These were fantastic taco’s with just the right amount of kick. These are great to take on the road or to work as a lunch. Just put the segments in separate containers and then make when it’s time to eat.
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.
Chef Ray – Cranberry and Coconut Cookies
Yesterday I bumped into an old school friend I haven’t seen for nearly 30 years. He works as a baker, although he didn’t give me any secret recipe he inspired a baked item for today’s post. Good to see you Michael. These cookies are easy to make and the cranberries add to the coconut flavour.
Chef Ray – Banana Nut Butter Fudge
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 – Chilli Beef with Cashews and Greens
This meal is packed full of flavour, the sauce makes this meal.
Chef Ray: Chocolate Chickpea Cookies
It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children’s faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!!
Chef Ray: Chargrilled Beef with Almond Pesto
Making pesto is simply and easy, and this recipe combines it with a nice hearty steak for protein.
1 day ago
I did something a little different this morning and ran (as a warm up) before a gym session. Good to do these things to see what impact they might have. I'd already mowed the lawns (actually weeds in the lawn as the grass is dry at the moment) so have had an active morning. The run went well. It was warm and I got my usual red face! It'll be interesting to see how I feel tomorrow morning prior to the park run. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram- 3 hours ago
Park run #47 for me this morning. My legs (or perhaps I should say "I") felt sluggish so I'm still not back under 30mins. I ran on the treadmill on Tuesday and ran yesterday. I know I need to be running more regularly on a regular basis. I simply need to put it into practice. This morning Kenny beat me in with his owner Judy in tow. Judy and I currently share the same age group. She does an intensive HIIT session three tunes a week at the gym. Consistency pays off. . #consistency #consistencyisthekey #run #runner #running #athlete former - 2 weeks ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward - 6 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi - 2 weeks ago
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop - 8 hours ago
Waikato taniwharau, he piko he taniwha. More money in the bank, now take me home Tere #IMNZ #Ironm āori #dothemahigetthetreats #Tere_the_bike #qwikkiwi - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run
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.