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Welcome to Fitspiration from Integrity Training Systems

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

Strengthening Your Immune System

Debbie Portell Morris

Strengthening Your Immune System

In this past episode from our radio show, Debbie talks about the importance of strengthening your immune system and ways to do so. Enjoy...

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Let Your Critics Fuel Your Success

Debbie Portell Morris

Dec 15, 2021
1 min

Let Your Critics Fuel Your Success

Debbie talks about the importance of striving to keep trying, regardless of setbacks. #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #FoodisFuel

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Overtraining, Bulking, & Burning Muscle

Debbie Portell Morris

Nov 2, 2021
1 min

Overtraining, Bulking, & Burning Muscle

What is your gain training actually gaining you? John Morris, Debbie Morris, and Roger Semsch talk about what it takes to become exceptional, as well as some of the myths of the industry. #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #FoodisFuel

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Benefits of Collagen & Effects of Alcohol

Debbie Portell Morris

Sep 28, 2021
1 min

Benefits of Collagen & Effects of Alcohol

Debbie talks about the benefits of taking collagen and the effects of alcohol on the body. #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #collagen #PurePlatesStl #DrBligh #alcohol #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Salad Dressing

Debbie Portell Morris

Sep 21, 2021
1 min

Salad Dressing

Debbie talks about salad dressings and how to look at ingredients to make better choices when choosing a seemingly “healthy” addition to your meal. #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #FoodisFuel

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Fix Your Food to Fix Your Health

Debbie Portell Morris

Sep 14, 2021
1 min

Fix Your Food to Fix Your Health

Have you ever considered poor food choices to be the cause of your health issues? Why consider taking toxic meds when you might be able to make changes to your plate and see change in your health? #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Integrity Group Nutrition Masterclass: Fasting

Debbie Portell Morris

Aug 24, 2021
1 min

Integrity Group Nutrition Masterclass: Fasting

Have you heard about the Integrity Group Nutrition Masterclass? Joining lets you in on the one-hour weekly virtual meetings (just like the one below) every Saturday afternoon for six months – as well as access to the Facebook group where you can interact with other members by asking questions, sharing information, or offering support. Next session starts September 11th – contact us today for more information! In this meeting from February 13th, Debbie talks about the benefits

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The Best Diet to Reduce Inflammation

Debbie Portell Morris

Aug 10, 2021
1 min

The Best Diet to Reduce Inflammation

Debbie talks about the benefits of an anti-inflammatory diet, as well as the best course of action when trying to follow one. Debbie Portell – Integrity Training Systems · The Best Diet to Reduce Inflammation #Inflammation #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Kaila’s Transformation

Debbie Portell Morris

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 trainer, Debbie Morris. Kaila was able to lose about 75lbs in seven months using Integrity Training Systems and their program. In the video, Kaila talks about her journey and the changes she had to make to achieve her goals. #Nutrition #Fitness #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromthe

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Will You Become Physically Sick if Your Mind is Sick?

Debbie Portell Morris

Jul 20, 2021
1 min

Will You Become Physically Sick if Your Mind is Sick?

Did you know Integrity offers a special group nutrition program? Joining lets you in on the one-hour weekly virtual meetings (just like the one below) every Saturday afternoon for six months – as well as access to the Facebook group where you can interact with other members by asking questions, sharing information, or offering support. Contact us today for more information! In this meeting from July 17th, Debbie talks about how improving your mental health is just as importan

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How to Get Relief from Regular Headaches

Debbie Portell Morris

Jul 6, 2021
1 min

How to Get Relief from Regular Headaches

Debbie goes over ways to help relieve headaches and where these pains commonly come from. Debbie Portell – Integrity Training Systems · How to Get Relief from Regular Headaches #Health #headaches #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive

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Protein & Nutrient-Dense Foods

Debbie Portell Morris

Jun 29, 2021
1 min

Protein & Nutrient-Dense Foods

Did you know Integrity offers a special group nutrition program? Joining lets you in on the one-hour weekly virtual meetings (just like the one below) every Saturday afternoon for six months – as well as access to the Facebook group where you can interact with other members by asking questions, sharing information, or offering support. Contact us today for more information! In this meeting from June 26th, Debbie talks about the importance of protein and how much your body nee

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The Dangers of Food Dyes

Debbie Portell Morris

Jun 15, 2021
1 min

The Dangers of Food Dyes

Debbie talks about the dangers of hidden food dyes. Debbie Portell – Integrity Training Systems · The Dangers of Food Dyes #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #groupnutritionprogram #ElitePrintingandPackaging #fooddyes #FoodisFuel

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What is Keeping You from Completing the Mission?

Debbie Portell Morris

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 You from Completing the Mission? #Nutrition #Fitness #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #HealthyLifestyle #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Confidence, Discipline, & Spirit

Debbie Portell Morris

Jun 1, 2021
1 min

Confidence, Discipline, & Spirit

Are you born with confidence or do you have to work at it? Debbie Portell – Integrity Training Systems · Confidence, Discipline, & Spirit #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #HealthyLifestyle #Noexcuses #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Group Nutrition: Healthy Baking, Cholesterol, & Success

Debbie Portell Morris

May 25, 2021
1 min

Group Nutrition: Healthy Baking, Cholesterol, & Success

Did you know Integrity offers a special group nutrition program? Joining lets you in on the one-hour weekly virtual meetings (just like the one below) every Saturday afternoon for six months – as well as access to the Facebook group where you can interact with other members by asking questions, sharing information, or offering support. Contact us today for more information! In this meeting from May 22nd, Debbie talks about ways to make your baking healthier, what foods cause

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Do 25% of Bad Choices Cancel Out 75% of Good Choices?

Debbie Portell Morris

May 4, 2021
1 min

Do 25% of Bad Choices Cancel Out 75% of Good Choices?

Debbie talks about focusing too much on percentages rather than sticking 100% to your goal – and why looking at your body’s response to certain foods is important when choosing to indulge. Debbie Portell – Integrity Training Systems · Do 25% of Bad Choices Cancel Out 75% of Good Choices? #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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Group Nutrition: Feeding Our Kids, Grass vs Grain, & More

Debbie Portell Morris

Apr 13, 2021
1 min

Group Nutrition: Feeding Our Kids, Grass vs Grain, & More

Did you know Integrity offers a special group nutrition program? Joining lets you in on the one-hour weekly virtual meetings (just like the one below) every Saturday afternoon for six months – as well as access to the Facebook group where you can interact with other members by asking questions, sharing information, or offering support. Contact us today for more information! In this meeting from April 3rd, Debbie talks about what we feed our kids, the benefits of grass-fed cow

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How to Avoid Brain Fog & Improve Mitochondrial Energy

Debbie Portell Morris

Apr 6, 2021
1 min

How to Avoid Brain Fog & Improve Mitochondrial Energy

Debbie talks about avoiding food-induced brain fog and improving cellular energy. Debbie Portell – Integrity Training Systems · How to Avoid Brain Fog & Improve Mitochondrial Energy #Nutrition #Health #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #FoodisFuel

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When the Enemy Comes in Like a Flood

Debbie Portell Morris

Mar 30, 2021
1 min

When the Enemy Comes in Like a Flood

Debbie and John talk about overcoming daily trials when taking your life to the next level. Debbie Portell – Integrity Training Systems · When the Enemy Comes in Like a Flood #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive

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Moderation

Debbie Portell Morris

Mar 23, 2021
1 min

Moderation

Debbie and John talk about the word “moderation” and what it means to a nutrition specialist. Debbie Portell – Integrity Training Systems · Moderation #Nutrition #Health #moderation #OFallonNutrition #IntegrityTrainingSystems #HealthyLivingwithIntegrityFitness #FedFromtheFarm #PurePlatesStl #DrBligh #ElitePrintingandPackaging #TraintoLive #FoodisFuel

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