Only you can make YOU happen (Rock the fit)
Tere Zacher



Only you can MAKE YOU HAPPEN!

I am very excited to have a new website where I can share information with you all :) 

Every two weeks I will be posting a blog called "Rock the Fit". This blog was originally created for my friends at Arizona Pain Specialists, 

and the intention is for everybody to have the opportunity to make valuable lifestyle changes that can benefit profoundly your health and well being. It is always upon us to either accept the challenge of recharging and renewing and to live a healthier life. I know some of us have more time to exercise than others, and I know how hard is to star from zero, so this blog is created with the idea to help everyone ge back in shape :)

Read on for this insightful guide to transforming your health and your body. And remember: Only you can MAKE YOU HAPPEN!


Words are energy. In a study by Dr. Masaru Emoto he wrote words in different containers filled with water. The molecule of water that had positive words change to form a beautiful crystal. The molecules of water that had negative words changed in a terrifying way. If words do this with water, Can you imagine what they do to your body (which is 70% water)? Be careful with what you say and what you think. You are creating your life with your words and your thoughts.


(Pictures of same water divided in two different containers. The first one had written “gratitude” the second one had written “hate”

The challenge:

Be aware of the words you  use when talking to others and o yourself. If you catch yourself thinking in a negative way (or finding it difficult to do the exercise challenge or the snack challenge) just repeat over and over the following affirmation: “Only I have the power to change the direction of my life”.


-Every time you stand up and sit down you are using primarily the muscles of the thighs, hips, buttocks , quadriceps and hamstrings while at the same time you are strengthening your core and  burning more calories than if you are just sitting down.

A 150 pound person will burn as much as 75 calories by doing 10 squats. Think about it, you could be burning fat, toning your body and losing weight while you are at work, all you need to do is stand up and sit down in your own chair.

The challenge:

-We dare you to start with three sets of 5 squats during the day. Challenge the person that sits next to you and remind each other during the day. And remember, squatting will help you to:

-burn more fat

-helps in maintaining mobility and balance

-prevent injuries

-tone your backside, abs and entire body

-help with waste removal.


An apple has only 95 calories, no fat and a very low glycemic index (meaning very low sugar impact in your blood) while a small package of M&M’s has 240 calories, 10g of fat and 31g of sugar (you will need to walk 67 minutes to burn them).

The challenge:

-Every time you want to eat something sweet these two weeks grab an apple instead. If you like to have dessert after your meals have a baked apple instead. If every day you have an apple instead of a bag of candy (or chips, or chocolate…) –twice per day- you will eat 300 calories less in a day, that’s almost a pound in a week!


1 Preheat oven at 350F. Grease a large baking dish with cooking spray

2 Mix stevia (natural sugar with no calories), cinnamon and nutmeg in a small bowl. Layer pieces of apples and sprinkle them with the mix.

3 Bake for about 30 minutes.

(Remember, there are many good baked apple recipes online, just make sure to substitute sugar for stevia and to hold on the butter)


More Posts

  1. PRP
    01 Mar, 2017
    Today is Wednesday. Wednesday is generally the day that I go to the track (generally because it varies according to how my body feels, however most Wednesdays I am there). Instead of going to the track I ran 12 hilly miles and then I went to get a PRP shot. Why? well,  about four weeks ago (the week of Mercedes Benz Half Marathon) I went out for a run before heading to Alabama. I noticed that my right achilles was hurting a little but I thought "must be the socks I am wearing" (note that i have
  2. 28 Feb, 2017
    If life gives you lemons...
    I love running. I really do. Every time I have to take time off and then I come back I just remember why I run. Not for the medals, not for the PR's, not for anything like that (although sometimes I forget and start getting the wrong reasons being more important than the real reason why I run). I run because it makes me happy. I have been on a roll up to the beginning of February. I have been doing my best workouts, running faster than ever, feeling better than ever. I remember seeing the elite
  3. Are your goals setting you back?
    25 Feb, 2017
    Are your goals setting you back?
    We think we are doing it right. We set goals. We write them on paper. We train thinking of them. We approach our big event and sometimes instead of having our goals giving us confidence or feeling motivated, we get nervous, we second guess ourselves and we end up getting frustrated and with a lower self confidence than when we started. Or we have our goals and we get so obsessed with them (the end result) that instead of having our goals motivating us they control us. Sounds familiar? The
  4. Finding blessings
    20 Feb, 2017
    Finding blessings
    I am writing this blog on a Monday (two days before my 45th birthday!) and I realize this week I should be tapering for a half marathon I have been preparing for. But, instead, I am on mandatory rest because I have pneumonia (I am on the mend).  Two weeks ago I started not feeling good. Kevin and Kori had the flu so I thought I may be getting it as well. I took all the medicine I could find, I meditated, I rested as much as I could and I went to Alabama where I raced on a fever. This, of