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.
Chef Ray – Jamaican Jerk Paste
This paste is perfect to provide a bit of kick to your meals. Works great with chicken.
Chef Ray – Butter Chicken
Simply and healthy to make this Indian inspired dish that is full of flavour.
Chef Ray – Cauliflower Rice
Cauliflower is ridiculously simple to make and is a great substitute for rice if you are following a paleo or keto diet. If you aren’t following one of these diets that also make a delicious substitute.
Chef Ray – Lemongrass and Lime Chicken Wings
With a bit of preparation, chicken wings can be amazing. These are more flavoursome than the pre-marinated ones from the supermarket.
Chef Ray – Pistachio-Crusted Chicken with Spicy Aioli
This is chicken Schnitzel that is better than normal.
Chef Ray – Vietnamese Pho Noodles
These noodles cook qwikly and are packed full of flavour.
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.
5 days ago
A Vitamin D run this afternoon. Headed out the gate over to Henley Lake. I felt a sense of urgency with drivers not wanting to stop for me at the crossing 🙄 On the first trail at Henley Lake there sat a backpack - larger than a school bag. No one in sight. That felt weird and I wondered if it might blow up as I gave it a wide berth. 🏃 I saw some other people on the trails also giving them at least 2 metres space. Some waved, smiled, said hello, others turned their heads away. 🏃 I- 5 days ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 6 days ago
You can be forgiven for thinking this is a stony road that I am looking down at. However it is the nearby Waipoua River. There is little water in it at the moment. A decent rainfall in the Tararua Ranges might change that. 💦 Seven days have lapsed since my last run 🏃 Inspired today by @zoeruns2019 and @k8__nz 🙂 The last 7 days have been full of #cov ıd19 information/news. As I'm self isolating having arrived back in the country on 13 March from Chile, I have been working from home and have stayed away from the gym. The time - 1 week ago
About 3 minutes from central Masterton is this beautiful man-made lake. I often run the many trails around and near it for my training. . . . #mymasterton #wairarapanz #henleylake #wairarapa #Masterton #lake #henleylake #runningterritory #training #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi @mymasterton - 2 weeks ago
Crickey my first exercise since arriving back 5am last Friday and only my second run this month 😳🙄 🏃 I was motivated by seeing posts from @coach_ray_nz , @zoeruns2019 , @lfet22 who all ran this morning and @suschesmar who went on a hike. I asked her to send me a picture taken during her hike and she sent the second image chanelling @jamessmithpt 🤣😂 🏃 The first kilometer sucked (the air out of my lungs) so I had some stops to take photos. After that I felt much better. 🏃 Thanks for the motivation guys. 🏃 #run #runner #running #runtraining #training #trainingsession - 16 hours ago
I did a 30 minute strength session (at home) this morning and this evening I went on the windtrainer. It was my longest ride on a bike since September 2018. All I focused on was getting 30 minutes done. Once I have built up my base I will be able to focus on cadence and power. It got my heart rate up a little and I sweated which is good 👍 It was also the first time I've worn the @tour .de.amigos cycle kit. I didn't get to wear it on the #tourdeamigos20 tour because I chose to go as a - 3 days ago
I enjoyed a run in the rain. The garden will certainly appreciate being watered. My run felt much better today. Possibly because it was cooler and/or I might be regaining some aerobic fitness. I always feel better after exercise so I question myself as to why I didn't do any yesterday 🤔 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #breakthedrought #fuckcovid19 #garmin #garmin920xt #covid19workout - 4 days ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray
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.