Founder & CEO
Selvian Quenthos founded Bikimsum in McLean, Virginia, with a mission to redefine the way people approach fitness and wellness. He combines years of experience in personal training, nutrition consulting, and high-intensity interval programs to create a holistic health platform. Under his leadership, Bikimsum offers not just workouts, but complete lifestyle guidance, from daily routines and fitness tracking to nutrition insights and mental wellness strategies. Selvian is passionate about empowering individuals to take control of their health and consistently innovates to bring the latest techniques and expert advice to the community.
Start With Your Goals A personalized macro based nutrition plan begins with clarity. Before calculating calories or tracking grams, you need to define exactly what you’re aiming for. Your goal determines how your macronutrients (carbohydrates, protein, and fats) should be balanced. Step 1: Define Your Primary Objective Your plan should align with one of these […]
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Know Your Starting Point Before designing any weekly fitness plan, you’ve got to know where you’re starting from. That means getting honest about your current fitness level and getting clear on your goals. Are you trying to build basic stamina? Regain mobility? Lose weight? Add muscle? Your goals shape the structure. Just as important is
How to Design a Weekly Balanced Workout Plan for Beginners Read More »
Know What You’re Dealing With Before you even consider lacing up your sneakers again, you need a clear understanding of what kind of injury you’re working with. Guesswork can lead to re injury or worse, chronic damage. Why Identifying the Injury Type Matters Different injuries require different recovery protocols. Treating every ache or pain with
Doctors Explain How to Workout Safely After Injury Read More »
Clarity First, Always Define Success Early Top performers don’t leave success to chance they define it with precision. Whether it’s hitting a metric, launching a project, or simply staying focused, they know where they’re headed before the day begins. Clarity isn’t just about having goals it’s about revisiting them with intention. The Daily Reset Each
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Stripping It Down: The Core of Beginner Programming The first mistake most beginners make? Chasing weight instead of control. Good strength coaching doesn’t start with how much you can lift it starts with how well you move. Movement quality beats load every time in the early stages. That means dialing in your squat depth, learning
How Strength Coaches Modify Programs for Beginners Read More »
Why Sleep Deserves Top Billing in 2026 Sleep isn’t a luxury it’s a baseline. Without it, everything else starts to slide: concentration, immune strength, mood, metabolism. You can grind all day and eat clean, but if you’re running on four hours of sleep, you’re just wearing yourself down. For years, the hustle narrative made sleep
Making Sleep a Priority: How to Build Better Sleep Habits Read More »
Why Breathing Still Works in 2026 Our bodies are wired for survival in a world that doesn’t exist anymore. The stress response racing heart, tense muscles, quick breath was built to help us outrun predators or survive physical threats. But most of us aren’t facing down lions. We’re answering emails, sitting in traffic, juggling to
Simple Breathing Techniques to Reduce Daily Stress Read More »
What HIIT Really Does to Your Body HIIT isn’t complicated: go hard, rest briefly, repeat. In each session, you push your heart rate to about 85 95% of your max with short bursts think sprints, jump squats, or cycling intervals then recover just long enough to do it again. This cycle of effort and recovery
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Why HIIT Still Works in 2026 High Intensity Interval Training (HIIT) relies on short bursts of effort followed by brief recovery periods. It’s a simple formula: go hard, recover, repeat. That on off rhythm forces your body to burn more calories in less time, tapping into stored fat while pushing endurance levels higher. You’re not
Beginner-Friendly HIIT Workouts You Can Do Anywhere Read More »
Know Your Numbers First Before you start playing with macros, get your baseline straight. Everything hinges on your Total Daily Energy Expenditure (TDEE) basically, how many calories you burn in a day. It starts with your Basal Metabolic Rate (BMR), the calories your body uses just to stay alive. Think breathing, organ function, staying upright.
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