Chef Ray – Meatball Sliders
Easy to whip up and store in the freezer, these meatball sliders are a great nutritious meal.
Chef Ray – Haloumi + Tomato Kebabs with Roast Pumpkin Quinoa + Tahini Dressing
This vegetarian meal is packed full of flavour.
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.
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.
- 3 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 - 1 day 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 - 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
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.