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Courtney Pruce

Vital Statistics Current
Height 1m60cm
Weight 51kg

21 year old Courtney, originally from Kent, began dancing in her early teens.  Just four years after her first class, she was accepted into the prestigious Urdang Academy’s Performing Arts training course in London.

Having secured such an incredible opportunity to further her career, Courtney soon realised the pressures surrounding appearance and body image in the industry. Despite having a great figure, Courtney was told to “go to the gym and get ripped” by one of the teachers.

As so many do, Courtney spent hours at a time doing cardio as well as 10 hour training sessions at the academy in the quest for her dream body. Frustrated with not seeing the result she was after, Courtney researched the benefits of weight training and nutrition and sought help to structure a training and nutrition programme that began to deliver the results she so desperately wanted.

Not only was she stronger and looked even better, Courtney found this healthier lifestyle improved her dancing - it was then Courtney was hooked on her new lifestyle!

Better known to us as thecleaneatingguide, Courtney began to share her journey, her incredible food and her fab recipes across her social media channels and the rest, as they say, was history!

Courtney on Ariels

Meal Plan - Carb Cycles

  • Medium.

    Medium carb cycle (Monday, Wednesday & Sundays):

  • Low.

    Low carb day (Tuesday, Thursday & Sundays)

    • Meal 1 - Breakfast
    • Smoked Salmon & eggs with spinach
    • Meal 2 - SUPPLEMENT
    • Meal 3 - POST WORKOUT
    • Whey protein + blended oats / dextrose
    • Meal 4 - SNACK
    • Handful of mixed nuts & 90% dark chocolate
    • Meal 5 - LUNCH
    • Thai green chicken curry
    • Meal 6 - SNACK 2
    • Wholegrain rice cakes with peanut butter
    • Meal 7 - DINNER
    • Thai salmon fish cakes with a cashew nut vegetable stir fry
  • High.

    High Carb day (Saturday):

    • Meal 1 - Breakfast
    • Almond milk baked strawberry ‘proats’ with berries & cinnamon
    • Meal 2 - POST WORKOUT
    • Whey protein + blended oats &dextrose
    • Meal 3 - SNACK
    • Quest S’mores bar
    • Meal 4 - LUNCH
    • Chicken & Parma ham wholegrain tortilla pizza
    • Meal 5 - SNACK 2
    • Fage 0% Fat Greek yoghurt with chocolate whey, rolled oats & calorie free toffee stevia drops
    • Meal 6 - DINNER
    • MF Peppered Hache Steak with homemade sweet potato fries

Training Plan

Monday Tuesday Wednesday
Legs (Deadlifts & Squat Variations) HIIT / Shoulders & Abs Back & Biceps
Friday Saturday Sunday
Legs (Quads, Glutes & Hamstrings) Chest & Triceps / Liss MB Circuits & Abs

*Thursday is an rest / active recovery day.

courtney pruce the interview

When you started training how long was it before you noticed a change in your physique?

The first 6 months or so, I hardly noticed any changes as I was not training effectively or fuelling my body correctly to be able to train hard at the gym alongside long exhausting days at dance school.

However, once I ditched the cardio and had a proper weight training plan in place, I began to get stronger. But it was when I started eating right and supplementing correctly that I began to really notice changes.

It is hard to notice real changes, especially when you're looking at your own body every single day, so I would encourage people to take regular progress photos, as the scales do not show the whole picture.

Courtney Pruce

What advice would you give to those wanting to achieve their dream body?

Don’t base your dream body on someone else’s. It’s great to find some good fitspo or bodies that inspire and motivate you, but it’s important to remember everyone’s body is different.

Lots of the photos we see all over the internet and in magazines are often unattainable or not sustainable, so the sooner you realise this and realise that you are only competing against yourself the better – aspire to be the best version of yourself.

And most importantly, set small realistic goals! This will help you keep motivated and allow you to be consistent. Consistency really is key!

What area of your body do you enjoy working out the most and why?

I love Leg day! I train them twice a week now which is funny, because I used to completely skip leg day I thought it would instantly give me huge manly hulk like legs (shoot me now). But now that I understand the benefits of training legs, I’ve really learnt to love it!

A Good intense leg session is really beneficial from a fat burning and strength point of view – it can be a huge calorie burner. I love challenging myself and setting new PB targets with squats and dead lifts.

What about cardio are you a fan?

LISS no! HIIT yes! Whether its HIIT based circuits, tabata or good old incline sprints, I just love building it into my weekly training sessions, especially when I’m focusing on fat loss. It’s also such an efficient way to train if you're on a really tight schedule and need to squeeze in a session on a busy day as it can be done in just 15 minutes!

Do you listen to music at the gym? What’s your favourite workout track/artist/album?


Not really. Unfortunately, I thought it was a good idea at the time to buy an iPhone 6 plus, but seeing as the phone is the size of a small house it’s a bit tricky to fit it in my pocket or on an arm band to listen to music whilst I'm training.

What motivates you when you don’t want to train or when you want to eat rubbish?

I know that consistency is key, so I find it fairly easy to stay on track. Before I eat something naughty, I just think to myself is this beneficial to my goals and is there another healthier way I can satisfy the sweet tooth craving?

But I don’t restrict myself, if I REALLY want to eat something, I will. The important thing is to not feel guilty or let that one treat throw you off track lead to a three day binge, as this is an unhealthy relationship with food.

Do you have a favourite motivational quote?

The only workout you regret is the one you didn’t do

(cheesy but so true!)

You may have a day where you feel fatigued or you think your session went rubbishy and you didn't push yourself as much as you could have, but we are all human - everyone has those days.

The important thing is that you found the motivation to be there in the first place and any workout is better than none. There’s always tomorrow!

Some say health & fitness is all in the mind how true have you found this to be?

Very true! If you don't have the motivation to begin with, it’s not going to happen. No one is forcing you into a healthier & fitter lifestyle, it’s a personal choice. So to start you have to have genuine motivation. It’s also important to keep motivation and this can be helped by setting realistic goals and giving yourself credit where credit is due!

courtney pruce modelling

Being too negative and hard on your self can lead to negative associations and if that happens, it becomes more of a chore rather than something you enjoy doing which can quickly lead to loss of motivation. Don’t forget why YOU started in the first place.

What are your biggest achievements?

I’d say training really hard for four years in something I am passionate about and sticking with it despite it being tough. Being accepted into the school, and finally graduating and pursuing my career in an industry that I love is definitely a big achievement.

Who is your all time hero?

My Mum! Followed closely second by my twin sister Blaise.

How important is a healthy, balanced diet?

It is key! It was when I got this side of things right that I started noticing the biggest changes. Balance is so important in establishing and keeping a healthy relationship with food.

Do you use supplements? If so what do you use?


Yes, I use:

All on daily basis.

Which three whole foods could you simply not live without and why?

In an ideal world – a whole tub of PB cup Ben & Jerry’s, a whole deep dish pizza and a whole tray of Krispy Kreme donuts! But realistically it would have to be.

I’m such a carnivore I LOVE my red meat, so I definitely couldn’t live without that!

What’s more important - hitting the gym or eating right?

Both are just as important. One supports the other and they really do go hand in hand, so to maximise results both should be considered just as important as the other.

Are there any foods you would never put into your body?

Foie Gras (if you don’t know what that is or how it’s made, look it up) *gag*

Do you have cheat meals?

Yes, often!

What would you have?

My favourites are Ben & Jerry’s Ice cream, Krispy Kreme Donuts or big juicy burgers!

krispy kreme donuts

Do you drink alcohol?

Yes but only socially, every now and then.

What’s your favourite Muscle Food product?

HACHE STEAKS! Followed closely by chicken sausages.

We’ve seen all your mouth watering food on your Instagram – what is your favourite recipe?

I have recently really got into my baking and have invented some amazing recipes for clean sweet treats - protein biscotti are definitely my ultimate favourite.

How do you come up with all your ideas for these meals?

I take meals that maybe aren't so good for you but are the ones I love to eat, then I adapt them to make them healthier! So my inspiration definitely comes from my love of food. Also from my determination to prove that eating clean does not have to be boring and you can still reach your goals whist enjoying the things you love to eat.

Courtney Smiling

What is your next goal?

Alongside progressing my performing arts career and getting myself out there in the industry, I am developing online training & nutrition guides and recipe e-books. Check out for more info!

If you could give one bit of advice to those just beginning to train - what would it be?

Firstly, remember everyone has to start somewhere!

Set a REALISTIC goal, research how to achieve it, stay consistent with your plan and ultimately don’t give up!

Is there anything else you’d like to add?

Yep, I would like to say a big thank you to Muscle Food for making it so easy, tasty and cheap to eat healthy!