Nutrition & Wellness Director
Suzanne Reillyownser leads Bikimsum’s nutrition and wellness initiatives, focusing on personalized dietary strategies and holistic health guidance. With a background in dietetics, wellness coaching, and lifestyle consulting, she designs meal plans and wellness programs that complement high-intensity training and daily fitness routines. Suzanne emphasizes sustainable habits, mindful eating, and practical strategies that members can easily integrate into their busy lives. She also provides educational content, expert tips, and ongoing support, helping the Bikimsum community make informed choices and maintain long-term health and wellness.
What Daily Mobility Really Means Mobility isn’t just stretching. It’s about moving joints through their full range and getting muscles to fire when and how they should. Where stretching focuses on lengthening muscles, mobility is more tactical it’s a reset button for how your body moves. Flexibility is passive. You can touch your toes, great. […]
Daily Mobility Practices to Reduce Tension and Boost Energy Read More »
Why Whole Foods Matter for Muscle Gains Supplements have their place, but they can’t match the nutrient density of whole foods. When you eat real food chicken, oats, lentils, greens you’re not just getting protein or carbs. You’re also getting a package deal: fiber, antioxidants, healthy fats, and co factors that help your body absorb
Best Whole Food Options to Support Muscle Growth Naturally Read More »
Why Recovery Is the Secret Weapon in 2026 Training hard isn’t the full equation anymore in fact, the top coaches in the game will tell you that what happens between workouts is just as critical as the sweat session itself. Recovery has moved from a side note to a core element of peak performance. Recovery
Top Recovery Tips from Elite Trainers Read More »
The Basics of Hydration Water isn’t just about quenching thirst it’s a lifeline for your body’s core systems. At a basic level, hydration fuels energy by helping cells metabolize nutrients. It keeps digestion moving, supports focus by maintaining brain function, and speeds up physical recovery by reducing inflammation and flushing waste. It’s quiet work, but
Staying Hydrated: How Much Water Do You Really Need? Read More »
First, Define the Playing Field In 2026, HIIT High Intensity Interval Training is no longer just a buzzword slapped onto random YouTube workouts. It’s a structured method that alternates short bursts of max effort exercise with controlled recovery periods. Think 30 seconds of sprinting, followed by 30 to 90 seconds of light movement or rest,
HIIT vs Steady-State Cardio: Which Burns More Fat? Read More »
Why HIIT Still Rules in 2026 High Intensity Interval Training (HIIT) has stayed at the top of fitness trends for a reason it works, especially for people with busy lives. Here’s why HIIT continues to dominate in 2026: Science Backed Efficiency HIIT is one of the most effective workout formats for burning fat and building
Quick HIIT Workouts for Busy Schedules Read More »
Start with the End in Mind Before you dive into a week of high intensity sweat sessions, get clear on what you’re trying to do. Chasing fat loss? Building strength? Boosting cardio endurance? Each goal demands a slightly different approach to how you structure workouts and how hard you push. If fat loss is the
How to Structure a Balanced Week of HIIT for Maximum Results Read More »
Set a Realistic Meal Prep Strategy That Fits Your Life Start by taking the guesswork out of the week. You don’t need a towering stack of Tupperware or a spreadsheet of meals by the hour. Just choose 3 4 main meals that you actually like stuff you don’t mind repeating a few times. Maybe it’s
How to Simplify Weekly Meal Prep Without Losing Nutrition Read More »
Why Meal Timing Matters in 2026 It’s easy to focus on macros, calories, and food quality but if you’re not paying attention to when you eat, you’re leaving performance on the table. Whether you’re hitting the gym five days a week or squeezing in weekend long runs, timing your meals can sharpen your edge. Your
Meal Timing Strategies for Energy and Recovery Read More »
What Defines Each Workout Style Let’s cut the fluff. There are two main ways to structure your resistance training: full body workouts or split routines. Both have their place. Both can get you results. The key is knowing how they work and where they fit into your life. Full body workouts hit every major muscle
Full-Body vs Split Workouts: Which Is Better for You? Read More »
