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TCMM Community Spotlight: Business of The Week

As the go-to fitness & fat loss experts in Redmond, we meet and work with several healthcare pros in the local community. Since several clients have asked, I wanted to share my favorite practitioners with you since I know I've met some who provide poor services and others who provide EXCELLENT SERVICES that YOU can benefit from. 

In this Week's spotlight, please allow me to introduce Dr Raymond Sue DC @ Airrosti "We Fix Pain FAST!"

To read more about Airrosti, please scroll down right below our article "7 Things Fit People Do"

Today is a big deal

You woke up this morning and began making choices.

You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.

At the end of each day the sum of your choices pushes you in a direction.

It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.

Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.

I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.

However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.

Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.

So embrace the power of each choice that you make today, and allow a momentum of good choices to push you through to your goal.

Today is a big deal. Today is all you have.

Make the most of today.

If you’re not yet one of my prized clients then make the excellent choice to call or email me today to get started on a program that will supercharge your momentum towards the best version of yourself.

Let’s do this!

More About Airrosti & Dr Raymond Sue

Message from Chris: 

As an athlete, I've suffered many sports injuries in the past that have plagued my body for the last 2 decades and beyond...including tendonitis in both elbows, knees, jacked up rotator cuffs (<==scientific term), etc.

Dr Sue helped me recover full function in my elbows in just 5 sessions! It's not your avg. PT or massage session. This method works!

​A Tip From Dr Sue on Staying Injury FREE in 2018:

​"Here are 3 prevention principles to help guide and help you perform at your best.

Principle #1 - One of the main tenets of injury prevention is Body Awareness (or awareness of where your body is in space). This really just boils down to proper technique. So, make sure you heed the advice of and listen very closely to your coaches and make every effort to change a movement as they’ve taught it. Or have them show you alternatives if you need a modification for an exercise. Most importantly, please don’t sacrifice technique and proper movement for the sake of extra repetitions! (It’s a surefire way down injury lane!).

Principle #2 Don’t Be Stubborn . First, an ache or an actual pain (different from muscle soreness) is basically your body telling you – slow down, pay attention, you might be moving wrong and it’s causing more stress elsewhere. Pain changes the way we move and usually in a less efficient manner. And so, if we allow pain to persist, it can cause other joints and muscles to compensate in ways they weren’t meant to which can then cause other issues or injuries.

Principle #3 Listen To Your Body (and see Principle #2). Foam rollers, roller sticks and lacrosse balls are all great “fitness” tools. However, if you’ve been using those tools for some time and your pain persists or just isn’t getting any better then you may have a “medical problem”. And so, Listen to Your Body and Don’t Try to Solve a Medical Problem with a Fitness Solution! Get evaluated and treated!"

Raymond-Sue.pngDr. Ray Sue works with Airrosti Rehab located in the Overlake Medical Clinic in Redmond Town Center. The Airrosti model is to get people out of pain and back to doing what they love to do as quickly as possible (on average in 3 visits). Watch for Dr. Ray’ s Mobility Workshops and Injury Assessments at TCMM. COMING SOON!

Get Yourself Connected
CHECK-IN @ TCMM Fitness  and YOU CAN make an awesome real world difference! Remember to #sweatangels and see the prompter in the coffee lounge for each  month's charity.  You are doing real world GOOD by checking in - way to go, Fit Fam!

Thank you in advance for your help supporting our causes!

Rainbow Roasted Veggies

Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.

Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.

Courtesy of

Servings: 6

Here’s what you need

  • 2 red bell peppers, seeded and cut into ½ inch strips
  • 2 orange beets, peeled and cubed
  • 16 Pattypan squashes
  • 6 mini green zucchini
  • 1 purple onion, cut into wedges
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper


  1. Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
  2. Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
  3. Roast in the preheated oven for 20 minutes until browned and tender.

Nutritional Analysis

One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Do This At Bedtime

The best way to ensure that you will make stellar choices tomorrow is to plan for it tonight. Before you go to sleep, jot out your plan for the next day.

What will you eat? What is your exercise plan? What food traps will you avoid? How much time will you spend watching TV?

Write down your ideal day and then sleep on it. When you wake up take that list with you as a guide to making great choices all day long.

Make this a before-bed ritual and watch how quickly you see the results!

TCMM Fitness

8820 152nd Ave NE Redmond, WA

(425) ​522-2564

Meet our FitFam!

Donna is down over 60 pounds and loving life!
Leo transformed his body in SIX WEEKS - and is still getting results!

David embraced his new healthy lifestyle and is STILL getting AMAZING results!


Lori transformed her entire body with our 30 minute workouts and no nonsense approach to nutrition!



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Phone: 206-914-4869

TCMM Fitness Mission: Our mission is 2 fold: 
1 - Build a stronger community by educating and Inspiring 10,000 local residents to get active and healthy.
2 - Provide results-accountable exercise and nutrition programs in a positive and uplifting environment where our clients can have fun, make friends and connect with like-minded individuals that can help us strengthen our community.