Posted 02 July 2012 by Interview:

Natalia Muntean

How did you get started training?

I was 16 and I wanted to model, the only problem was I was 5’5” and out of shape. I knew that I had to lose weight but when a casting director told me that I should get on a diet in order to be a model, I took it very seriously and my life had changed completely.

It took me years, many mistakes and an eating disorder to learn the difference between a diet and a healthy lifestyle and I am happy that years of a Spartan’s discipline have paid off and people can learn from my journey.

How do you stay motivated?

My personal standards are always high, I just don’t give myself a chance to procrastinate, I feel constant need to grow and progress.

I also have a 4-month son and two beautiful stepdaughters, whom look up to me and that keeps me accountable every day.

What types of cardio have worked best for you?

HIIT. I love long distance runs, dancing and long walks on the beach, but the most effective way to burn fat and reveal my six-pack is high intensity interval training and plyometrics.

Do you have a favourite healthy recipe?

I have many recipes I love! Kitchen is my second home, I absolutely love cooking and gladly do it every day :)

One of my favorite recipes is stuffed bell peppers and I’ve included it in my Kill the Jiggle Nutrition Manual.

Stuffed Bell peppers


Bell peppers - 4 large Carrot - 1 big or 2 small Onion medium - 1/2 Olive oil - 2 tbsp

Free range low sodium chicken broth - 3 cups Ground Turkey - 0.5 lbs Brown rice - 1 cup Italian herbs - 1/2 tsp

Salt and pepper to taste


• Cut out the top and the core of the pepper; clean it well from all the seeds. Chop the onions and shred the carrots.

• Sauté ground turkey in olive oil for about 10 minutes, add onions and carrots to it and sauté for another 5 minutes. Then add brown rice and spices mix it well and add 1 cup of free-range low sodium broth, cook it until broth is absorbed.

• Stuff the peppers with a mixture and place it in a pot. Pour broth into every pepper making sure that stuffing is well moist; pour the remainder of the broth into the pot covering the bottoms of peppers. Bring it to a boil, lower the heat and simmer the peppers for 20 minutes or until rice is cooked.

Per Serving: Calories 288, Protein 35 g, Carbs 40, Fat 10

What does your diet consist of?

My diet is full of green vegetables, berries, fruit, lean protein and whole grains. I don’t count calories, portion control and abundance of healthy nutrients is my goal in every meal.

How do you deal with cravings for junk foods,
sweets and salty food?

I substitute. I am not a big junk food eater anyway, I re-trained my body into liking the healthiest foods and rejecting the bad ones.

So when I crave something crunchy, I go for Kale chips and a crunchy fruit. I don’t eat salt. My biggest weakness is sweets though, and that’s where my creative inner chef realizes her talents, haha. I make my own fat-free, sugar free ice cream, bake healthy cookies and delicious full of antioxidants berry puddings.

What are your top 3 favourite exercises?

Plie Jump, Burpees and Lunges.

Do you listen to music whilst you train?

I listen to music all the time, especially when I train.

My music selection changes constantly, since I train in my fitness studio too and after a few sessions, I am ready to change a playlist. I like Pitbull, JLo, Brazilian Samba music, and European House.

What is your training routine like?

My workout now is very different from what I used to do before I got pregnant. My body is not as strong, as it was a year ago, so I don’t really split train, but instead I am doing total body workouts strengthening my body by incorporating Plyometrics, HIIT and weights in one session 3-4 times a week. It does wonders and I already lost all my baby weight.

In addition to that, I take care of an infant son and two step daughters, 9 and 7 years old, that alone will burn a ton of calories.

Do you set short and long term goals?

Always! My short-term fitness goal is to get ready for the photo shoot in August. My long-term get back into the full force fitness and bikini modelling.

What are you most proud of?

The thing I am most proud of is my family. I am very blessed with the best husband and kids in the entire world and I treasure it with all my heart.

Have you had any obstacles or setbacks towards achieving your goal physique?

Too many to count, it took me years to get the body that I wanted and stay that way, if you truly want something and work hard, you’ll get there.

How do you measure your progress?

Mirror. I am my worst critic, and at this point of my fitness journey, I know exactly how much I weigh, just by glancing in the mirror, and what I should do about it in order to get it under control.

Who are your favourite, athletes or fitness models?

Hmm... I like fighters and real people, who are not effected by their fame and medals. Jack Lalanne, Robert Kennedy, Tosca Reno, and all my fitness friends inspire me all the time.

What supplements would you use/recommend if any?

  • Fish Oil
  • Multi-vitamin
  • Protein Powder
  • Green Vibrance Powder

What tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

Set a clear goal of what you want to look like, get your training and nutrition plans down and get to work.

The very important thing to remember, in my opinion, is that it’s a process and we need to respect it, one workout at a time.

Natalia Kern (Natalia Muntean), Born: 1980, Weight: 120 lbs, 5’5”


Facebook: The-Official-Natalia-Muntean-Fan-Page



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