By
Sandy Braz
Natalia’s workout
Monday: Legs (heavy weight with low reps)
Tuesday: Shoulders and cardio
Wednesday: Abs and cardio (dance or plyometrics)
Thursday: Back and arms
Friday: Legs, butt, abs and cardio (sprints)
Saturday: Long walk uphill or yoga. “I like to do Bikram yoga,” Natalia says.
Sunday: Rest
Natalia’s meal Plan:
Breakfast: Three egg whites and oatmeal
Snack: 1–2 tbsp of almond butter and a small apple
Lunch: Grilled or baked chicken with veggies, greens and whole grains
Snack: Protein shake
Dinner: Grilled fish with steamed vegetables
Beating the cravings: “My favorite cheat food is ice cream,” Natalia says, “but to control my cravings I simply don’t buy it.” A simple strategy, she admits, but an effective one.
Good advice: Whether you’re starting out or hitting a plateau, Natalia shares her personal mantra for staying on track: “Write down your goals and keep track of your progress. Take it one step at a time, be consistent and, most importantly, eat clean!”
Natalia’s RECIPE:
ULTIMATE TURKEY BURGERS
Ready in 40 minutes • Makes 6 servings
“I love these burgers with a salad or quinoa,” Natalia says. “You can also chop one up and put it into a whole wheat wrap with fresh veggies and greens.”
1 lb ground turkey
3 egg whites
1 bell pepper, chopped
1 clove garlic, minced
1 tsp dried Italian herbs
Black pepper, to taste
Crushed red pepper, to taste
1 tsp fresh cilantro
Olive oil cooking spray
1. Preheat oven to 375°F.
2. Mix ground turkey, egg whites, chopped bell pepper and garlic.
3. Add herbs, black pepper, crushed red pepper and cilantro, and mix again.
4. Divide the mix into eight equally sized burgers. Place them on a baking sheet sprayed with cooking spray and bake for 20 to 30 minutes.
NUTRIENTS PER SERVING:
Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 75 mg, Total Carbohydrates: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 19 g, Iron: 0 mg
NATALIA MUNTEAN’S MUSIC:
Download the tunes on her iPod!
1. Paid My Dues – Anastacia
2. Magalenha – Mitoka Samba
3. Pump It – Black Eyed Peas
4. Maniac – Michael Sembello
5. It Feels So Good – Sonique
6. Puakenikeni – Nicole Scherzinger
7. Beautiful Liar – Beyoncé and Shakira
8. Love Sex Magic – Ciara feat. Justin Timberlake
9. Conga – Gloria Estefan
10. She Bangs – Ricky Martin
Natalia Muntean’s playlist will rock your routine. Crank up the volume with her top 10 workout songs!

Photography: Paul Buceta, Hair & makeup: Valeria Nova using MAC and Tresemmé, Styling: Rachel Matthews-Burton, Swimsuit: Sporting Life
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