Fenix Nutrition

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

To commemorate my grandson Rex's 1st birthday the store will open from 9 to 12 today and reopen on Monday at regular tim...
11/08/2025

To commemorate my grandson Rex's 1st birthday the store will open from 9 to 12 today and reopen on Monday at regular time. If you need to contact me, please feel free to send me a message. I will respond as soon as possible.

The store will be closed tomorrow, Saturday, October 18, due to a family event. Please feel free to contact me via phone...
10/17/2025

The store will be closed tomorrow, Saturday, October 18, due to a family event. Please feel free to contact me via phone or text if assistance is needed, and I will respond as soon as possible.

Here are some advantages of consuming interphase first thing in the morning: Leucine, which stimulates protein synthesis...
10/15/2025

Here are some advantages of consuming interphase first thing in the morning:

Leucine, which stimulates protein synthesis to preserve muscle mass.

Vitamin D, which supports serotonin production to optimize mood and response throughout the day.

Magnesium, which improves blood sugar metabolism and increases alertness.

Potassium, which alleviates stiffness and cramps, supports hydration after sleep, and promotes kidney function.

Carnitine Tartrate, which enhances energy availability from fat stores to support fat burning.

I'm currently on a calorie deficit, so I take one scoop in the morning and another one either pre- or post-workout, which costs $1.25 per serving.

What I'm doing this year is budgeting my calories before the holiday season, so I'm going to be in a calorie deficit for...
10/14/2025

What I'm doing this year is budgeting my calories before the holiday season, so I'm going to be in a calorie deficit for the next 4 to 5 weeks, and here's a sample of what I will be eating on a daily basis. Also, my grocery bill was $100 total for the week, so this can be done at a very inexpensive price.

My first two meals are pictured; the first meal consisted of a blended shake containing one mandarin orange, one banana, 8 ounces of whole milk, two scoops of whey protein, and one egg.

My second meal comprised two chicken thigh fillets, a third of a can of green beans, and one apple.

My final meal of the night includes three whole eggs, half a cup of egg whites, one cup of Greek yogurt, a piece of sourdough toast, and one avocado, which is not pictured.

This brings my total daily intake to 58g of fat, 113g of carbohydrates, 165g of protein, and 21g of fiber.

When implementing a new meal plan, diet, or whatever you'd like to call it, a diverse approach to nutrition is key to fi...
10/03/2025

When implementing a new meal plan, diet, or whatever you'd like to call it, a diverse approach to nutrition is key to finding what truly works for each of you. By staying open-minded and curious, we can discover new ways to progress. I've noticed that individuals who remain adaptable and committed to lifelong learning tend to achieve more success. By thinking critically and avoiding uncompromising thinking, we can unlock the best outcomes and a positive path forward.

10/02/2025

After managing a left leg injury that arose a year and a half ago, which resulted from scar tissue development following a surgical procedure years prior, I have finally achieved a full recovery. However, I must now adopt a cautious approach, particularly in light of the atrophy that developed in my left leg. Now that I am able to resume weight training with my legs, I am focusing on enhancing range of motion and overall stretch, which is why I position my heels at the bottom of the leg press and maintain a V formation with my feet. Having my feet at the bottom of the leg press facilitates a more comprehensive stretch, thereby promoting optimal quad development, which I require. The V formation of my feet ensures that the majority of the load is transferred to my thighs and not my knees.

Here’s another inexpensive option that can be prepared at home. It is quick, easy, and perfect for individuals with busy...
10/01/2025

Here’s another inexpensive option that can be prepared at home. It is quick, easy, and perfect for individuals with busy lifestyles.

To prepare, combine 1 pound of lean grass-fed ground beef with 1 full can of Full Circle brand black beans. I prefer this brand due to its minimal ingredients. Add six total sweet peppers and two slices of cheddar cheese, divided into three meals.

Each meal provides
352 calories,
40g of protein,
16g of fat,
12g of carbohydrates,
5g of fiber, all for $4 per meal.

For guidelines on maintaining a weekly grocery bill between $140-160 for three nutrtious meals per day, please inquire within or reach out via message.

Are you watching your calories because you're trying to eat healthier? Are you eating on a budget? Here's a good option ...
09/30/2025

Are you watching your calories because you're trying to eat healthier? Are you eating on a budget? Here's a good option you can try. Three meals consisting of 2 chicken thighs, 1/3 cup of balsamic rice, and 2 sweet peppers have
330 calories each,
44g of protein,
9g of fat,
21g of carbs, all for $3.30 per meal.

09/18/2025

The store will be closed tomorrow, Friday, September 19, and will reopen on Saturday, September 20. Please direct message me if you need to reach out.

Vince Gironda’s 10-8-6-12 routine is a classic bodybuilding workout method designed to maximize muscle hypertrophy by ma...
09/18/2025

Vince Gironda’s 10-8-6-12 routine is a classic bodybuilding workout method designed to maximize muscle hypertrophy by manipulating rep ranges and intensity. Developed by Vince Gironda, a legendary bodybuilder and trainer known as the “Iron Guru,” this routine emphasizes progressive overload, muscle confusion, and high-intensity training to stimulate growth. Here’s a clear and direct explanation:
Structure of the 10-8-6-12 Routine
The routine involves performing four sets of a single exercise for a specific muscle group, with the following rep scheme:
• Set 1: 10 reps
• Set 2: 8 reps
• Set 3: 6 reps
• Set 4: 12 reps

Key points:
• Weight progression: Increase the weight for each set as the reps decrease (from 10 to 8 to 6), aiming for a challenging load that allows you to complete the prescribed reps with good form. For the final set of 12 reps, reduce the weight slightly to achieve the higher rep count while maintaining intensity.
• Rest intervals: Keep rest periods short, typically 30-45 seconds between sets, to maintain muscle tension and increase metabolic stress.
• Exercise selection: Choose compound or isolation exercises that target specific muscle groups. Gironda often favored exercises like the sissy squat, preacher curls, or wide-grip dips for their ability to isolate muscles effectively.

Tempo and form:
Gironda emphasized strict form and controlled tempo (e.g., 2-3 seconds for the eccentric and concentric phases) to maximize muscle contraction and minimize momentum.

Purpose and Benefits
1. Hypertrophy focus: The varying rep ranges target different muscle fibers and energy systems, promoting both myofibrillar (strength) and sarcoplasmic (size) hypertrophy.
2. Muscle confusion: Changing reps and weights prevents plateaus by keeping the muscles under varied stress.
3. Time efficiency: The high-intensity, short-rest approach makes workouts efficient while maintaining effectiveness.
4. Pump and burn: The final high-rep set (12 reps) increases blood flow to the muscle, creating a significant pump, which Gironda believed was crucial for growth.

Sample Routine
Here’s an example of how the 10-8-6-12 routine could be applied to a chest workout:
• Exercise: Wide-grip dips (a Gironda favorite for chest development)
• Set 1: 10 reps (moderate weight)
• Set 2: 8 reps (heavier weight)
• Set 3: 6 reps (heaviest weight)
• Set 4: 12 reps (lighter weight than set 3 but still challenging)
• Repeat for 2-3 exercises per muscle group (e.g., add incline dumbbell press or cable crossovers).

Application
• Frequency: Gironda typically recommended training each muscle group 2-3 times per week, often using a split routine (e.g., push/pull/legs or upper/lower body).
• Volume: Perform 2-4 exercises per muscle group, with 4 sets each (10-8-6-12).

• Target audience: Best suited for intermediate to advanced lifters who can handle the intensity and have mastered proper exercise form.
Gironda’s Philosophy
Gironda believed in training for maximum muscle definition and symmetry, often prioritizing aesthetics over raw strength. The 10-8-6-12 routine reflects his focus on creating a dense, sculpted physique through high-intensity techniques and precise exercise selection. He also advocated for a low-carb, high-protein diet to complement the routine for optimal results.

Now until September 15, come select a complimentary item (in pic) of your choice. Free with any purchase or until suppli...
09/10/2025

Now until September 15, come select a complimentary item (in pic) of your choice. Free with any purchase or until supplies are depleted.

To foster healthy eating habits in grade schoolers, adhere to the following guidelines:1. Prioritize breakfast daily, em...
09/08/2025

To foster healthy eating habits in grade schoolers, adhere to the following guidelines:

1. Prioritize breakfast daily, emphasizing home-cooked meals, such as eggs and oatmeal or fruit, or flavored Greek yogurt with peanut butter or (real butter) buttered toast for busier mornings.

2. Engage in family meals without screens, focusing on the experience of eating together rather than solely on the menu.

3. Offer diverse, nutrient-rich foods to expand their palates, acknowledging they may not immediately appreciate new options.

4. Involve children in meal planning and preparation, establishing a schedule to avoid grazing and over-snacking, a crucial skill to develop at a young age.

5. Regulate portions and allow choices, teaching children to stop eating when full.

6. Opt for healthy snacks and beverages, emphasizing portion control.

7. Serve as a healthy eating role model, recognizing that failing to do so may undermine the development of healthy habits.

These habits support growth, focus, and energy levels in school-aged children.

Address

147 Arnold Crossroads
Arnold, MO
63010

Opening Hours

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

Telephone

+16363333778

Website

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