Saturday, January 18, 2014

Fit Girl vs. Fat Girl: The Journey to Reach My Fitness Goals

Check out this blog by a client of Integrity Training Systems, Vanessa Coe!  Show her your support and follow her journey!

Fit Girl vs. Fat Girl: The Journey to Reach My Fitness Goals

Wednesday, January 15, 2014

14 Day Challenge!

14 Day Challenge:  How many times do you tell yourself "I'm going to start today, I'm going to the gym and do this!" only to find yourself exhausted from your day, tired and just wanting to go to bed or lay around?  [Continue Reading here]

Tuesday, January 7, 2014

Integrity Training System's very own Ali Mayer!

Check out Ali Mayer featured in 

Fall 2013 "John & Becky Arnold's Natural Build fitness eMagazine!

Read the full article here:

Friday, August 9, 2013

Food is Fuel

A Weight Loss Journey Guide
Diana Pitts

So, here it is, August already. What have I been up to all summer?  I have been gearing up for the IFPA Pro Galaxy Elite on August 17th in Troy, Alabama. I selected this show in hopes to qualify for the Yorton again this year. Along with an intense training program with Debbie Portell's Integrity Training... [Continue Reading Here]

Give an expert a call today for you weight loss/health needs. 
Debbie Portell 636-299-2208 or email:

Stay informed! You can also listen to
"Healthy Living with Integrity Fitness"
every Sunday, 2pm on 97.1

Monday, June 17, 2013

Food is Fuel

A Weight Loss Journey Guide This Week...

Adrienne Hood

So let’s fast forward to the beginning of Fall. I’d worked hard ALL Summer during my husband’s deployment and it was finally coming to a close. He was coming HOME!! I’d gone from my heaviest weight, 180 pounds in a size 16, before working with Debbie to almost 120 pounds in a size 4. I couldn’t believe it!! It’s hard to describe that feeling of FINALLY conquering something that’d weighed on me, no pun intended, almost my entire life.  Anyone who is or has been overweight, you know what I’m talking about. The burning desire to lose the weight that’s coupled with a crippling inability to accomplish it. It’s a maddening circle of failure. It crushes your hopes until that fire in you dies down to almost nothing until you get fed up and repeat the cycle. Well, no more! I did it. I finally did it! I was free and happy and healthy! It made me think of all those times I’d watched a weight loss show or commercial on TV and tried to imagine that elated feeling those success stories must be feeling. How much I wanted to grab onto that, to have that for myself.  
[Continue Reading Here]

Give an expert a call today for you weight loss/health needs. 
Debbie Portell 636-299-2208 or email:

You can also listen to "Healthy Living with Integrity Fitness" every Sunday on 97.1, Debbie Portell and Rich Wood address all of your health and fitness concerns!

Thursday, April 18, 2013

Food is Fuel

Rich Wood
A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

I think the statement “I need to lose weight” is filled with negativity. It already has the word “lose” in it. Same as “I’m going on a diet.” You have said these words a million times. Try saying “I’m going to get healthy.” There is no way to think negatively about this. No one could say anything negative back to you if you say this. When you say “diet,” your friends will start coming up with reasons why you shouldn’t, but why would anyone be against you getting healthy.

Every day is precious, so start living your life in a way to be proud and healthy. Getting on the path takes incredible strength and commitment. These are powerful words. Can you think of any reason not to put time and effort into your own health? Who else is going to take care of that for you? The people I train are proud of themselves for what they are achieving. They let me know through positive words and actions. They thank me – but they are the ones putting in the hard work. I am humbled and grateful to be a part of it. I am thankful for them. One little lifestyle change can be the tip of the iceberg that will change everything. When you start working out and eating healthy, you will be no longer want bad food or alcohol. This statement is based on specific people I have watched completely change their relationship with food and alcohol. They no longer want to change how great they are feeling ALL the time, for short term unhealthy pleasure. Weight loss is part of it, but the way you feel everyday is the key. 

I write this blog to remind you that it is never too late. It’s not hard to start. There is nothing to fear. It’s time to stop talking about getting healthy and start doing it. Have you looked to see how inexpensive it is to join a gym? I’m so lucky that I get to work in an environment where people’s lives are changed everyday for the better. Come and change yours. The gyms I work in offer a free assessment. What excuse can you have about something free? There are no gimmicks in the training and nutrition program. It only takes your commitment and determination. The next time you are walking around looking for an unhealthy snack, or you can’t find the TV remote, think if there is a better way you could be spending your time. Next time you walk a flight of stairs and at the top you ask yourself “am I really this short of breath?” remember reading this. 

Start believing in yourself and start changing your life right now. Making excuses can no longer be a factor. You can no longer be weak minded and be controlled by food or laziness. My life is changed and enriched everyday by the people brave enough to take the first step. It’s going to be ok!!