Chef Ray: Quick Quinoa and Pork Meatballs
With most meatballs using breadcrumbs, this recipe makes them gluten free by using quinoa as a substitute. From: Unkown Author; (2017) The Healthy Life Cookbook Heron Books
Chef Ray: Banana and Coconut Loaf
This is a such a great way to use up those leftover bananas and turn them into such a delicious snack.
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: HFG Chocolate Brownie
This is a great, tasty treat. The apple puree provides a different take on what is often a decadent food item.
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.
6 days ago This morning's Park run was done in Napier at Anderson Park. I had a better warm up, however my legs felt a bit sluggish at the start. I picked up speed as I progressed and was surprised that I did my fastest 5km time for 2019 as I didn't feel like I was going that fast. Must be getting fitter. I certainly feel that my legs are getting stronger. Onwards and upwards. . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #parkrunnz #parkrun @parkrun .nz
3 days ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
2 days ago Great blat in the hills tonight. #qwikkiwi #coachray . @kittykatt832
1 week ago I used to run up the Maitai River afterwork semi regularly about five years ago when I used to have some good form, so I was surprised with the number of second best times for @strava segments I achieved on my steady run afterwork this evening. #coachray #qwikkiwi . #running #run #runtraining #runwithpower #runningwithpower #halfmarathontraining #halfmarathon #marathontraining #marathon #opararatrailrun @kaiteriteri2mapua #wellingtonmarathon #sub3marathon ♂️
5 days ago What a great day here in #Nelson to get out for my #longrun today #qwikkiwi #coachray . #opararatrailrun @kaiteriteri2mapua #sub3hr #wellingtonmarathon @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
3 days ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
1 week ago I love running past this garden. The beautiful bed of flowers added colour to what was a warm gray day. My run consisted of a warm up of 10 minutes, followed by 40 minutes at tempo PZ4 pace then a 10 minute cool down. I was in the tempo zone for nearly 38 minutes, but also around 7 minutes in the next fastest zone - oops, so some of my warm up pace slipped into the tempo zone. . . #temporun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey
1 day ago Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. . 10min WU Level II; 4x 3min Hill Reps Level IV, ~3min jog down; 10min CD Level I-II; . . . #hillreps #intervals #redface #sweatsession #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.