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3010 Winghaven Blvd. O'Fallon, MO 63368 100 Carondelet Plaza, St. Louis, MO 63105

Welcome to Integrity Training System's Whole Living Wellness Blog

We've been a trusted source for everything fitness and nutrition for over a decade. We share it all right here. You no longer need to guess and stress about your health and fitness decisions. We've got all the information you need right here. Great recipes, where to shop, the best exercises, and advice from the pros. If you have a question...we're here to answer.

If you like all the information in this blog, you’ll love our podcast!

Featured Posts

Quitting Before the Results

Quitting Before the Results

Occasionally I will have a client that will start a new program and follow it religiously. They won’t feel they are getting the results...

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Kaila’s Transformation

Aug 3, 2021
1 min

Kaila’s Transformation

Jason Dames of Final Start Fitness sits down with Kaila Studt to talk about her incredible fitness journey with the help of her personal...

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What is Keeping You from Completing the Mission?

Jun 8, 2021
1 min

What is Keeping You from Completing the Mission?

Debbie talks about complacency and resting before your mission is complete. Debbie Portell – Integrity Training Systems · What is Keeping...

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A Chat with Pro Misti Weatherford – Being Stage Ready All Year Long

Feb 9, 2021
1 min

A Chat with Pro Misti Weatherford – Being Stage Ready All Year Long

Debbie talks with Misti Weatherford about staying healthy year-round as an athlete. Debbie Portell – Integrity Training Systems · A Chat...

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Stay Strong, Stay Focused, Stay Clean

Jan 5, 2021
1 min

Stay Strong, Stay Focused, Stay Clean

Debbie talks about what it means to take care of yourself going into the new year. Debbie Portell – Integrity Training Systems · Stay...

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The Day the Devil Stole My Shoes

Dec 29, 2020
1 min

The Day the Devil Stole My Shoes

Debbie talks about the power of mental strength. Debbie Portell – Integrity Training Systems · The Day The Devil Stole My Shoes...

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Overtraining, Bulking and Burning your Muscle

Sep 1, 2019
1 min

Overtraining, Bulking and Burning your Muscle

Today is a recap with John Morris, Debbie Morris, and Roger Semsch. They talk about what it takes to become exceptional, and some to the...

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If you cannot pronounce it your body does not recognize it.

Jun 30, 2019
1 min

If you cannot pronounce it your body does not recognize it.

We have a re-post from June 9th today. We feel like the message is important and in case some people missed it, it will be here today for...

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If you cannot pronounce it your body does not recognize it.

Jun 2, 2019
1 min

If you cannot pronounce it your body does not recognize it.

Do you enjoy eating monosodium glutamate? How about additive 621? Red 3, or Red 40? Aspartame, sucralose, saccharin and acesulfame...

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Chase After Feeling Great

Apr 14, 2019
1 min

Chase After Feeling Great

This week on “Healthy Living with Integrity Fitness” facebook LIVE podcast Debbie Portell & John Morris discussed “Chase after feeling...

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A Healthy Approach to Weight loss

Mar 29, 2019
1 min

A Healthy Approach to Weight loss

Did you miss the show Sunday? Get caught up here! Brought to you by: Integrity Training Systems, Pure Plates STL, Pet Rehab & Pain...

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You Can’t Relax Until the Mission is Complete

Mar 17, 2019
1 min

You Can’t Relax Until the Mission is Complete

How to battle fatigue and press on to win the prize of a lifetime of good health. Miss the podcast March 17th? We have you covered, get...

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Courtney’s Veggie Soup

Feb 21, 2019
1 min

Courtney’s Veggie Soup

2 cups celery, chopped 1 cup carrots, chopped 2 cups green cabbage 1 bag frozen green beans 2 bags riced cauliflower 1 onion, chopped 1...

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Over-Training, Burning Muscle, Bulking…

Feb 17, 2019
1 min

Over-Training, Burning Muscle, Bulking…

We discussed over-training, burning muscle, bulking…and what your gain training actually gaining you with Debbie Portell, John Morris &...

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Hitting a Plateau?

Jan 27, 2019
1 min

Hitting a Plateau?

Did you really hit a plateau? Get caught up here! Brought to you by: Integrity Training Systems, Pure Plates STL, Pet Rehab & Pain...

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Path to a Healthy Lifestyle

Jan 6, 2019
1 min

Path to a Healthy Lifestyle

Today we began a new journey! Check out our podcast from today, we discussed “What it takes to get started on your path to a healthy...

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Real Client Testimony: John Morris

Dec 30, 2018
1 min

Real Client Testimony: John Morris

It was our last live show with FM Newstalk 97.1. We spoke with John Morris about his journey to health, where he was physically, mentally...

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Real Client Testimony: Gary

Dec 18, 2018
1 min

Real Client Testimony: Gary

No worries, get caught up here! We had Dr. Ava Frick with Pet Rehab and Pain Clinic, she discussed why it’s important to give our dogs...

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Lifestyle Sabotage

Dec 14, 2018
1 min

Lifestyle Sabotage

We discussed how to avoid the dreaded sabotage by others when you have chosen to live a healthier way of life. It can be done! Get caught...

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Personal Training & Nutrition

Dec 14, 2018
1 min

Personal Training & Nutrition

No worries, we have you covered! We discussed all things personal training and nutrition, check it out here! #Nutrition #Fitness #Health...

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Dr. Ava Frick’s Approach to Animals

Nov 15, 2018
1 min

Dr. Ava Frick’s Approach to Animals

Dr. Ava Frick with Pet Rehab & Pain Clinic joined us, listen to what she had to say about her approach to helping animals! Catch up here!...

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