Chef Ray – Banana, Raspberry & Walnut Loaf
This is the perfect snack post training or to get your through the afternoon.
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: Chargrilled Beef with Almond Pesto
Making pesto is simply and easy, and this recipe combines it with a nice hearty steak for protein.
Chef Ray – Pork and Grilled Apple Quinoa
Apple goes so well with pork and this recipe is no exception.
Chef Ray: No-Bake Cheesecake
Who doesn’t love a nice and easy cheesecake? This one is delicious and easy to prepare. From: Covell, Lottie (Jul 2017) in: HFG Makeover Healthy Food Guide
Chef Ray: Rosemary Garlic Lamb with Roast Tomato Panzenella
The flavours in come to life in this dish. From: Bezzant, Niki (Feb 2019) in: Single Serve Healthy Food Guide
Chef Ray: Salmon Taco with Cucumber Cream
This is a simple, delicious meal to prepare that takes less than 10 minutes.
Chef Ray: Grilled Chicken and Mash Gratin with Mustard Sauce
This meal brings together a number of elements to create a complete meal. From: Freer, Chrissy (Jul 2017) Stretch It Out! in: Healthy Food Guide
Chef Ray: Ham Tortilla with Tomato Salad
Qwik and simply to prepare this is something that can be whipped together using up left overs.
Chef Ray: Chicken-vege Enchiladas
This is a great meal that covers all bases and is a great lunch the following day.
1 week ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi- 3 days 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 times a week at the gym. Consistency pays off. . #consistency #consistencyisthekey #run #runner #running #athlete former - 4 days 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 - 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 - 3 days 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 - 4 hours ago
Short training run in my endurance pace zone done & dusted. I ran past the flower beds opposite the information centre. They are looking particularly pretty at the moment. Not sure how they will fare in the next few days as a complete watering ban has been instigated due to the low river levels locally at the moment. We are due to reach 30C again today. I'm loving the summer weather and the gardens will come right again when we get rain. In the meantime I'm off to have a bath and will use the bath water to water my - 2 days ago
This morning I did Athletics Masterton's free public 5km series #2 . I ran to the start line and managed a run home after 3 laps of the running track as a walk run cool down, followed by refreshments in the club rooms. It was a real summer's day today . Thank goodness for the shady areas on the course. My legs felt a little heavy however my pace was similar to that of the first event 2 weeks ago. . . #summerrunning #runner #running #run #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner
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.