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courtneypruce courtneypruce

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Courtney Victoria Pruce  Mini but mighty! ๐Ÿ‹๐Ÿฝ Serious Foodie ๐Ÿฅ‘ 23 Contact ๐Ÿ‘‰๐ŸผPhilippa.Gamble@octagon.com ๐Ÿฅ Tweet ๐Ÿ‘‰๐Ÿผ courtney_pruce PT / Coaching ๐Ÿ‘‰๐Ÿผcourtney@one2onelondon.com ๐Ÿ“ฉ

https://www.youtube.com/watch?v=cdUq53fueos

Oh my goodness, dinner tonight was a dream! ๐Ÿ˜ I whipped this up in just 20 mins before my evening clients ๐Ÿค“ Here we have some baked @musclefooduk cod fillets topped with a homemade Thyme & Tomato sauce, served with brown rice and a side of greens (not pictured!) ๐Ÿ™Œ๐Ÿผ If you want to include more fish into your diet but are struggling to come up with interesting ways to do so, give this recipe a go!
To make the sauce ๐Ÿ‘‰๐Ÿผ
Ingredients (makes two servings)
- 1 can chopped tomatoes
- few sprigs of fresh thyme leaves
- 1 tbsp soy sauce
- 1 onion
- 1 tbsp @sukrinuk gold sugar free brown sugar alternative
Method:
- Heat some oil in a pan (I used @lucybeecoconut) and fry the onions for 5 mins or so until softened and browned
- Then stir in the tomatoes, soy sauce, thyme and Sukrin gold
- Simmer for 5 minutes and then add the cod fillets into the pan and cover
- Gently cook the cod for 10 minutes or so until it is cooked through and flakes easily!
That's it! A super quick & easy way to spice up those boring fish dinners ๐Ÿ˜ฌ Let me know if you give it a go! ๐Ÿ˜Š๐Ÿ˜˜ #healthy #food #delicious #nutritious #comfortfood #highprotein #lean #eathealthily #fish #cooking #cod #italian #fitgirl #macros #dinner #lowcarb

OPERATION #ATHLETICBOD ๐Ÿ’ช๐Ÿผ
Non sugar coated disclaimer ๐Ÿ‘‰๐Ÿผ (because I canโ€™t stand people putting out misleading advice on videos, saying that thatโ€™s all you need to do to reach XYZ goal) This is a goal specific session; my aim is to improve my fitness & endurance and feel all round more athletic and fit this year, therefore Iโ€™m structurally implementing 1-2 conditioning sessions per week, around my weight training. This will not โ€˜build your bootyโ€™; itโ€™s not a sole โ€˜muscle buildingโ€™ focused session. It IS cardio, but itโ€™s high intensity and taxing on the body/CNS; If your goal is fat loss and youโ€™re in a calorie deficit/doing regular cardio [or even daily/on the same day as weight sessions], I wouldnโ€™t recommend performing this too regularly; I would opt for LISS cardio styles instead as itโ€™s less taxing on the body and when dieting, youโ€™re less likely to recover efficiently and therefore, your performance in other sessions/weight training may be impacted. And lastly, itโ€™s a style of training for conditioning that I PERSONALLY enjoy (itโ€™s not gospel and there is no right or wrong when it comes to training in ways you enjoy)! That being said, if you fancy a conditioning workout or just something fun to challenge you, try this! ๐Ÿ‘‰๐Ÿผ
BARBELL COMPLEX
(30kg here)
The aim ๐Ÿ‘‰๐Ÿผ to complete 4-6 rounds without dropping the bar until the complex is over - I went for 60s rest in between rounds.
Make sure ๐Ÿ‘‰๐Ÿผ you choose your weight appropriately to the exercises! You have to be able to safely perform every exercise with your chosen weight, so bear in mind that your lower body [for most people] is much stronger than your upper! So you can adjust rep ranges to suit the muscle groups being worked: e.g, I would use the lower end of rep ranges for my upper body exercises.
The workout ๐Ÿ‘‡๐Ÿผ
A1. PENDLAY ROWS, 10 reps
A2. DEADLIFTS, 12 reps
A3. FRONT SQUATS, 12 reps
A4. REVERSE LUNGES, 10 reps
A5. PUSH PRESS, 10 reps
Let me know if you give it a go! Donโ€™t forget you can bookmark my workout videos to save for future referral! โค๏ธ๐Ÿ’ช๐Ÿผ #fitgirl #strongwomen #girlswholift #muscle #training #personaltrainer #PT #coach #onlinecoach #london #fitnessmotivation #fitness #fitnessgirl

Winner winner, hache steak dinner ๐Ÿคค ๐Ÿ‘๐Ÿผ (When youโ€™re slightly craving ALL the veggies ๐Ÿ™ˆ) Tonight's delicious plate of yumminess consists of sweet potato chunks, mushrooms, chopped beef tomatoes, garlic, red onion, wilted spinach and brussel sprouts, sautรฉed in @thegymchef garlic & herb seasoning, @lucybeecoconut pink salt & coconut oil, topped with an oven bak e @musclefooduk hache steak and a splodge of lower fat homemade garlic butter on top! ๐Ÿ˜ Such a tummy warming way to end my day! How are you all kick starting your dinners for the week? โค๏ธ๐Ÿ‘‡๐Ÿผ #foodporn #nutritious #steak #healthyfood #fitfamily #familyrecipe #comfortfood #lowcalorie #macrofriendly #lowfat #highprotein #cravings #foodstagram #igfood #ukfitfam #nutrition #lowcarb #comfort #spaghetti #foodheaven

Breakfast pizza! ๐Ÿ• A @tescofood beetroot tortilla wrap topped with garlic & herb infused tomato purรฉe, dried oregano (these two are key for pizza flavours!) @thegymchef tomato & herb, @eatleancheese grated cheese, kale, mushrooms, @musclefooduk bacon medallions and a runny egg ๐Ÿ˜ This was SO delish! If you havenโ€™t tried making a tortilla breakfast pizza yet, you have to give it a go! ๐Ÿค“ I hope you all have a fab start to the week! โค๏ธ
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Grab yourself ยฃ10 off your muscle food order with COURTNEY10 ๐Ÿ‘๐Ÿผ#healthyfood #breakfastofchampions #eggs #yolkporn #nomnomnom #healthyeating #healthybreakfast #fuel #personaltrainer #coach #breakfasttime #brunch

Brand new ๐ŸŽฅ now LIVE ๐Ÿ”› my YouTube!
A Throw ๐Ÿ”™ to my Australian December when it was 36 degrees, light at 6am & my biggest stress was choosing which brunch spot to hit up next ๐Ÿคฃ ๐Ÿ‡ฆ๐Ÿ‡บ Because I needed an excuse to tell you all that there is a brand new highly requested vid on my channel (click the link in my bio) ๐Ÿ’๐Ÿผโ€โ™€๏ธ
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I am trying my best to get one video out a week for you guys and slowly working my way through the list you sent me at the start of the year; unfortunately I lost a lot of content when I got mugged yesterday (thatโ€™ll teach me for not backing up my phone aye! ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ), so Iโ€™m a little behind schedule now understandably ๐Ÿ™ˆ๐Ÿ‘๐Ÿผ But on the bright side (as this year Iโ€™m trying to find positives in everything negative!), I probably rambled away far too much in those videos - so second time lucky I can probably expect far less bloopers ๐Ÿ˜…
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This is one of my favourite videos so far. It details what (I personally) find to be the best ways to establish solid habits that will ACTUALLY stick for the foreseeable future, talking a lot about mind set and the methods I have previously used to establish a maintainable fitness routine that feels like a manageable lifestyle, as oppose to a daily chore! I talk about how I donโ€™t believe will power is a โ€˜thingโ€™ (nor is it genetic ๐Ÿ˜‚) and why you should rely on habit over motivation if you want to make healthier lifestyle changes long term.
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I would love you all to head over to my channel & check it out if you have a spare 10 minutes this evening! Especially to those who inboxed me at the start of the year saying they were struggling to get their mojo back and get back into the swing of things, as I think it could really help! Let me know what you all think ๐Ÿ™ƒโค๏ธ
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#youtube #vlog #routine #habits #PMA #mindset #goals #fitness #lifestyle #healthylifestyle #fitnessjourney #coach #PT #blogger #tips #positivevibes

Happy Sunday all! ๐Ÿซ Iโ€™m sending myself some love this morning with a big old tummy warming bowl of cocoa egg white oats, topped with a generous dollop of crunchy cashew butter, some fresh strawberries and a @cocoa.plus milk chocolate heart! ๐Ÿ“ Btw, if you havenโ€™t tried their milk choc range yet, you are missing OUTTTTT ๐Ÿคท๐Ÿผโ€โ™€๏ธ Itโ€™s ๐Ÿ’ฃ.com!
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Donโ€™t forget if youโ€™re ordering, my code โ€˜Courtneyโ€™ will et you 20% off woop woop ๐Ÿ™Œ๐Ÿผ I hope you all have a great day whatever youโ€™re up to!
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P.s, Thankyou SO much for all your lovely messages after what happened yesterday! I am making my way through my DMโ€™s as quickly as I can so I will get back to each and every one of you! I love you guys ๐Ÿ˜˜
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#oats #chocolate #eggwhiteoats #volume #foodporn #proats #protein #breakfast #heaven #eattogrow #healthyeating #nutrition #delicious #sweettooth #oatmeal #healthy #treats

Saturday night? Netflix & Chill with bae ๐Ÿคฃ Iโ€™m going to sit here, binge watch my series & eat the WHOLE god damn tub (IN my bed). Because I got mugged today and so I think I bloody deserve it ๐Ÿ˜‚๐Ÿ™Œ๐Ÿผ
P.S, (yes itโ€™s worth ALL the hype ๐Ÿ˜›๐Ÿ‘Œ๐Ÿผโค๏ธ)
#feels #saturdays #crimewatch

Who wants to get their weekend bake on with my healthy Carrot cake?!๐Ÿฅ• ๐Ÿฐ Arguably the best cake ever? Well, it's definitely my favourite! ๐Ÿ™ˆ These squares of heaven are of course a much healthier version and can be made vegan, gluten & dairy free for anyone who requires it! As you guys know, I'm ALL about finding more calorie friendly ways to enjoy the things we love and satisfy our sweet tooths! ๐Ÿ‘ฉ๐Ÿผโ€๐Ÿณ These are SO moist (ew I know but true!) and gooey and taste absolutely ๐Ÿ’ฃ.com
Recipe ๐Ÿ‘‰๐Ÿผ
- 2 cups rolled oats (blended into flour / use gluten free oats if needed) - 1 whole egg (or flax egg if vegan)
- 1 cup dairy free milk (I used @alpro almond)
- small pinch salt
- 1 tbsp baking powder
- few drops of vanilla extract
- 1 cup granulated sweetener (I used @sukrinuk gold) *optional for sweetness but recommended* - 1 large grated carrot - 1 tbsp cinnamon & 1 tsp nutmeg - 3 TBSP melted smooth nut butter of choice (I used @meridian almond)
Directions ๐Ÿ‘‰๐Ÿผ
Simple combine all the dry ingredients in a bowl and in a separate bowl, whisk all of the wet ingredients together until smooth. Then gently whisk the wet ingredients with the dry. Pour into a lined or well greased square tin (I used a size that created 9 squares) and bake at 175 degrees Celsius for 25-30 minutes (I wanted mine slightly gooier so I took them out after 25).
Frosting & topping ๐Ÿ‘‰๐Ÿผ
1. Combine 5 heaped tablespoons yoghurt with a 1 scoop of vanilla flavoured whey protiein (I used @fage_uk 0% but you can use a dairy free alternative if vegan / need a dairy free option! Of course, also use your choice of vegan protein powder if required)
2. Add a tsp of your choice of milk or water at a time if necessary until desired thickness is reached (you want it to be quite thick but also, thin enough that it spreads over the carrot cake)
3. Sprinkle over some chopped pecans, walnuts, flaked almonds, more grated carrot and cinnamon before slicing into squares and DEMOLISHING! ๐Ÿ™ˆ
Don't forget you can book mark this post (bottom right) to keep the recipe stored for when you want to get your bake on! ๐Ÿ“ ๐Ÿฐ Tag me & let me know what you think if you give it a go! ๐Ÿ˜˜ #cake #baking #healthy #healthytreat #sweettooth

Fish tacossssssss ๐Ÿ’ƒ๐Ÿฝ ๐ŸŒฎ Two-ingredient lower carb wholewheat (homemade) flat breads with some @musclefooduk cod chunks spiced with garlic & chilli and pan fried with onions and peppers, paired with a side of homemadebMexican mango salsa & some fat free yoghurt dip! ๐Ÿคค Mango salsa; onion, lime juice, chilli, fresh coriander & mango - simple as that! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ How are you all finishing off your #Friyays? The tasty way I hope! ๐Ÿ™‹๐Ÿฝ
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Don't forget my @musclefooduk code courtney10 will get you ยฃ10 off your order! โค๏ธnope, no making money on my behalf - this is just something for you guys!) ๐Ÿค—
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#tacos #mexican #healthy #nutritious #foodporn #healthy #eatwell #foodie #flavour #protein #recipes #healthyfats #igfood #fitgirl #carbs #healthyliving #homemade #delicious #nomnom #fakeaway #fishtacos

Happy Friday all ๐Ÿ’๐Ÿผโ€โ™€๏ธ Just one more day until the weekend wahooo! ๐Ÿ’ช๐Ÿผ I woke up feeling very reflective at 5am this morning (ok... AFTER my second โ˜•๏ธ๐Ÿ™ˆ)
Because when times are a little rocky, itโ€™s easy to forget what actually matters the most, and thatโ€™s the amazing people you are lucky enough to have in your life! And so here is a little throwback to yesterday at @thirdspacelondon with the beautiful @sophie_aris just because I friggin love this chick - itโ€™s impossible not to smile around her! ๐Ÿ’— Keep your eyes peeled for our ๐Ÿ‘ session, as the vid will be coming soon! ๐ŸŽฅ

Itโ€™s a super quick & simple (but always delicious ๐Ÿ˜) early dinner for me tonight before my evening clients at the studio! ๐Ÿ Iโ€™m tucking into a lean @musclefooduk beef mince Bolognese on a bed of courgetti spaghetti ๐Ÿ™ƒ I used chopped tomatoes, @fitflavouruk Italian seasoning, mushrooms, red onion, garlic, lea & Perrins, a @musclefooduk bacon medallion and salt/pepper to make my spag bowl. This is a great meal for cooking in bulk! How are you all finishing your Thursdays? Donโ€™t forget my musclefood code has changed to COURTNEY10 - so use it next time you order if you want to get yourselves a cheeky ยฃ10 off! ๐Ÿ’๐Ÿผโ€โ™€๏ธโค๏ธ #foodporn #nutritious #spanish #healthyfood #fitfamily #familyrecipe #comfortfood #lowcalorie #macrofriendly #lowfat #highprotein #cravings #foodstagram #igfood #ukfitfam #nutrition #lowcarb #spagbowl #spaghetti #italian

It was a simple but delicious breakfast for me this morning before my early PT clients at my studio @one2oneldn ๐Ÿณ An array of sautรฉed veggies cooked in @frylighthq garlic spray and @thegymchef garlic and herb seasoning topped with two eggs poached in apple cider vinegar and a sprinkling of crushed chillies ๐Ÿƒ How are you all kick starting your thursdays? โค๏ธ #healthyfood #breakfast #eggs #yolkporn #nomnomnom #healthyeating #healthybreakfast #fuel #personaltrainer #coach #breakfasttime #brunch #bakedeggs #nutrition #protein #nutritious #eatwell

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