Fenix Nutrition

Fenix Nutrition Fenix Nutrition is family owned and operated. Our store is for those who want to improve physically

The store will be closed today and will resume regular hours of operation, 11am-7pm, on Tuesday; please feel free to inq...
01/26/2026

The store will be closed today and will resume regular hours of operation, 11am-7pm, on Tuesday; please feel free to inquire with a message if needed.

Antioxidants play a key role in maintaining health during winter by neutralizing free radicals—unstable molecules that i...
01/17/2026

Antioxidants play a key role in maintaining health during winter by neutralizing free radicals—unstable molecules that increase due to factors like illness, inflammation, and environmental stress, potentially damaging cells and weakening immunity.  Here’s why they’re particularly important in the colder months:

• Boosting immune function

• Combating seasonal fatigue and mood dips

• Supporting skin and overall cellular health

There is a well-known scoring system for rating the antioxidant level of foods: the ORAC (Oxygen Radical Absorbance Capacity) score.

Top 3 Antioxidant-Rich Foods according to the ORAC scale:

-Berries (blueberries, goji, elderberries, chokeberries)
-Dark chocolate (70%+ cocoa)
-Spices and herbs (cloves, turmeric, oregano, cinnamon)

In colder months, frozen berries or stored berries would would sufficient option in replacement of seasonal berries

Antioxidants protect immune cell integrity, enhance their activity (like T-cells, B-cells, and natural killer cells), support antibody production, and help regulate inflammation for better overall defense.

Performative Effort: The propensity for bragging is a key element, suggesting that the work is being done, at least in p...
01/14/2026

Performative Effort: The propensity for bragging is a key element, suggesting that the work is being done, at least in part, for the recognition of appearing industrious rather than a genuine drive to achieve results. They prioritize the appearance of hard work over the actual work itself. This term refers to individuals who boast about spending extensive time at the gym without making progress, possibly due to a lack of knowledge on how to progress.

Here's a guide that can likely assist them.In workout plans, structured time blocks are referred to as cycles in periodization training.

Periodization is the systematic way of dividing training into phases to optimize progress, avoid plateaus, and manage recovery.
The primary terms are: Microcycle — usually 1 week (sometimes a few days to 2 weeks), which represents the day-to-day or weekly training schedule.

Mesocycle — a block of several microcycles, typically 4–8 weeks (most commonly 4–6 weeks), focusing on a specific goal such as building strength, hypertrophy, or endurance.
Macrocycle — the overarching plan, often spanning 3–12 months or a full year/season, comprising multiple mesocycles.
Generally, it is advisable to adhere to a particular training plan (mesocycle) for 4–8 weeks before making significant changes, allowing the body sufficient time to adapt and demonstrate tangible progress. In my opinion, based on experience, evaluating progress at the end of a mesocycle involves tracking strength gains, measurements, performance metrics, and how one feels or recovers.
Make your gym sessions count by checking your progress every 4 to 8 weeks. Posting your progress every 8 weeks, can be beneficial for self-assessment and may garner positive feedback, but be prepared for potential negative feedback, which is an inherent aspect of this process. 

This was a go-to meal during my late 30s and early 40s when I was training for size; it was affordable, nutritious, and ...
01/14/2026

This was a go-to meal during my late 30s and early 40s when I was training for size; it was affordable, nutritious, and easy to prepare.

Individual Breakdown
• 2 large pasture-raised eggs (~100g): ~140 calories, 0g carbs, 10g fat, 12g protein
• 1/2 cup egg whites (~122–125g): ~63 calories, ~1g carbs, ~0g fat, ~13–14g protein
• 3 oz sourdough bread (~85g, typical white/refined): ~230 calories, ~44g carbs, ~2g fat, ~9g protein
• 2 oz beef bacon (~56g, cooked): ~150–180 calories, ~0–1g carbs, ~12–15g fat, ~9–11g protein (varies by brand; higher fat than pork bacon in some cases)
• 5 oz whole milk (~148ml, about 3/5 cup): ~90–95 calories, ~7g carbs, ~5g fat, ~5g protein

Total Approximate for the Entire Meal
• Calories: 670–710
• Carbohydrates: ~52–53g (mostly from bread and milk; low overall)
• Fat: ~29–37g (from eggs, beef bacon, milk; moderate-high saturated from bacon/milk)
• Protein: ~48–51g (high-quality from eggs, egg whites, bacon, milk; excellent source)

Yes, the original USDA Food Guide Pyramid, introduced in 1992, was modified significantly due to accumulating scientific...
01/13/2026

Yes, the original USDA Food Guide Pyramid, introduced in 1992, was modified significantly due to accumulating scientific evidence, rising obesity rates, and widespread criticism, which revealed that its recommendations were not entirely effective or accurate for promoting health.
The changes were made in response to data and evidence showing that the old pyramid's structure contributed to confusion, poor adherence, and did not align with newer scientific findings on nutrition quality, fats versus carbohydrates, and real-world eating patterns.
It was a response to the shortcomings in public health.
The 'Make America Healthy Again' agenda focuses on eating 'real food' (whole, minimally processed, nutrient-dense), prioritizing protein (now recommended at 1.2-1.6 grams per kilogram of body weight daily, up from 0.8 g/kg), ending the 'war on saturated fats' (full-fat dairy is recommended at three servings per day, and cooking with butter/tallow is encouraged), declaring war on added sugars and ultra-processed foods, and supporting fruits and vegetables (e.g., three servings of vegetables plus two fruits per day on a 2,000-calorie diet).
This year, raw data presented on social media, including case studies from unpaid scientists, has been instrumental in informing these changes.
Notably, Robert F. Kennedy's involvement in promoting this agenda has been met with criticism, largely due to his lack of medical expertise. However, it is essential to recognize that his involvement allows for an unbiased examination of the data.

Obsessive hatred and ruminative resentment towards Kennedy or anyone else can have severe negative impacts on both mental and physical health.

The reason why I post meals that are quick easy and very affordable because that’s most of the excuses I’ve have heard t...
01/12/2026

The reason why I post meals that are quick easy and very affordable because that’s most of the excuses I’ve have heard throughout the years of being in this business since I work with mostly males and I have been  working with mostly males throughout my career that’s dead number one excuse that males give me eating good is too expensive. Well here’s another meal and another option that each meal of this is the total price of $1.90 per meal

This consists of 1 cup of egg whites,1/2 cup of balsamic rice,1 tablespoon of irish butter

Combined Meal Totals (Approximate)
• Calories: ~426-441 (around 435 average)
• Protein: ~28.5-30.5g (high, mainly from egg whites)
• Total Carbohydrates: ~49-53g (mostly from apple and rice)
• Dietary Fiber: ~4.5-5g (mainly from apple)
• Sugars: ~21g (natural, mostly from apple)
• Fat: ~11.7-13g (almost all from butter)
Overall: This is a high-protein (thanks to egg whites), moderate-carb meal with low fat and decent natural fiber/sugars from the apple. It’s balanced for a light meal but still carb-forward from rice/apple and fat from butter. Use an app like Cronometer for your exact portions/brands if tracking precisely.

“Streamlining can help with focus for some” Humans exhibit a pronounced cognitive bias in favor of addition over subt...
01/09/2026

“Streamlining can help with focus for some”

Humans exhibit a pronounced cognitive bias in favor of addition over subtraction. A notable 2021 study published in Nature, titled “People systematically overlook subtractive changes,” revealed that individuals tend to default to adding elements when solving problems or improving situations, rather than considering removal, even when subtraction is the superior or only correct solution. This bias is applicable to various aspects, including objects, habits, commitments, and more.
Key areas where subtraction has proven beneficial for enhancing life quality include possessions and clutter. The removal of excess items, associated with minimalism and voluntary simplicity, has been consistently linked to lower stress and anxiety levels, higher subjective well-being, and improved mental health, including reduced depression and increased flourishing. Clutter can overwhelm the mind, whereas subtraction can create a sense of calm and mental clarity.

Applying this philosophy to healthy eating in the new year, reducing distractions can facilitate focus on dietary choices. A sample basic grocery list for health-conscious, active individuals adapting this philosophy for the new year is provided.

Seven days of groceries include 4 pounds of grass-finished beef, two dozen pasture-raised eggs, seven apples, seven avocados, seven bananas, one loaf of sourdough bread, ghee butter (for cooking), and 1 lb of your favorite green vegetable, as well as 7 servings a week of whey protein powder.
At any grocery store in this area, the estimated cost will be $90-120 per week, including the price of protein powder.

This meal plan guide will be used according to size, goals, and activity level.

Meal 1-consists of 28 grams of whey protein (1 scoop), 1 pasture-raised egg, and 1 banana.
Meal 2 -includes 5 oz of beef (90/10 grass-finished), 1 cup of greens, and 1 apple.
Meal 3 - 2 pasture-raised eggs, 4 oz of (90/10 grass-finished beef), 1 avocado, and 2 slices of sourdough cooked in ghee butter.

I have incorporated this exact method before, and it has helped. Just wanted to pass it along.

12/30/2025

From one until two today, the store will be closed due to a family situation.

A 2004 study conducted by John Hopkins University revealed that a diet rich in vitamins A and E may potentially decrease...
12/27/2025

A 2004 study conducted by John Hopkins University revealed that a diet rich in vitamins A and E may potentially decrease the risk of dementia by 70%.

Here are some food options rich in vitamins A and E.
Top Animal Sources of Vitamin A, which provide the most direct and bioavailable sources,
include: beef or lamb liver, which is extremely high and can exceed daily needs with a small serving,
fish liver oils, such as cod liver oil, eggs, dairy products like cheese, butter, and milk, and fatty fish, such as salmon and tuna.

Top Plant Sources of Provitamin A Carotenoids, which are colorful fruits and vegetables, include: sweet potatoes, carrots, spinach and other leafy greens, such as kale and collards, pumpkin, butternut squash, cantaloupe, mangoes, broccoli, apricots, and red bell peppers.

For vitamin E, the daily requirement is 15 mg, and top sources include: sunflower seeds, which provide approximately 10 mg per ounce, almonds, which provide approximately 7 mg per ounce,
hazelnuts, which provide approximately 4.3 mg per ounce,
avocado, which provides approximately 2-3 mg per half medium, and spinach, which provides approximately 4 mg per cooked cup.

This loaded, stimulant-based pre-workout targets multiple aspects: massive pumps (from citrulline + agmatine), energy/fo...
12/16/2025

This loaded, stimulant-based pre-workout targets multiple aspects: massive pumps (from citrulline + agmatine),
energy/focus (caffeine + tyrosine/taurine),
endurance (beta-alanine + BCAAs), strength/recovery (creatine + glutamine).
The 300mg caffeine dose is moderate to high, so start lower if sensitive to stimulants. It's flavored (Raspberry here, also blue raspberry and rainbow candy) with natural/artificial flavors and a bit of sucralose/beet juice for color. Genetidyne emphasizes clinically effective doses and label accuracy; it's aimed at serious trainees wanting an all-in-one boost without excessive fillers.

12/13/2025

Unwritten Gym Guidelines for Beginners to Enhance Their Workout Efficiency

Properly re-rack weights and store equipment. Return dumbbells, plates, and accessories to their designated areas after use, as scattered equipment creates hazards and inconveniences others searching for items.

Share equipment during peak hours; refrain from occupying machines or benches for extended periods. Offer to let others work in.

Be respectful of personal space and noise: avoid crowding others, excessive grunting, or loud weight dropping. Keep phone calls quiet or step outside, and utilize headphones for music.

Use caution and awareness by avoiding obstruction of the dumbbell rack, enabling others to re-rack their dumbbells safely after an intense set.

Quick meal prep ideas for the holiday season with easy preparation time and a budget of $3.60 per meal. Pictured below: ...
12/10/2025

Quick meal prep ideas for the holiday season with easy preparation time and a budget of $3.60 per meal.
Pictured below: 1/3 pound of beef, one egg,
half a cup of Balsamic rice.
The beef was cooked with 1 teaspoon of Ghee butter. One of many advantageous of cooking with Ghee is that it contains butyrate (an anti-inflammatory short-chain fatty acid) and conjugated linoleic acid (linked to fat loss and heart health in some studies).
The nutrient profile is as follows:
40g of protein,
35g of carbs, and 19g of fat in each bowl.
*total meals made three @ 3.60 per meal

Address

147 Arnold Crossroads
Arnold, MO
63010

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Monday 11am - 7pm
Tuesday 11am - 7pm
Wednesday 11am - 7pm
Thursday 11am - 7pm
Friday 11am - 7pm
Saturday 11am - 4pm

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+16363333778

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