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Rooted Fitness and Nutrition, 634 Bramblewood Drive, Corbin, KY (2025)

11/08/2025

Let me take a minute to reintroduce myself.
My name is Lucius Willson I’m the athletic trainer for Corbin High School and the co-owner of Iron & Ash CrossFit in Barbourville, Kentucky. I’m a husband, a father, and someone passionate about fitness, nutrition, and helping others become the best version of themselves inside and outside the gym.
A few years ago, I faced a turning point. After leaving a job I’d held for ten years, I found myself weighing over 320 pounds and dealing with early signs of type 2 diabetes and kidney issues. That news was a wake-up call. I knew something had to change. I started small cutting out sugary drinks, moving daily, and following a basic push-pull-legs routine paired with a keto diet. Within a few months, I dropped to 290 pounds. The number on the scale wasn’t what kept me going it was how much better I felt, both physically and mentally.
When I discovered CrossFit, everything changed. It reignited my drive and gave me a new purpose. Combining strength and conditioning in a challenging but supportive environment pushed me further than I thought possible. Over time, I reached 260 pounds and began to understand how nutrition directly impacts performance and long-term health.
That experience inspired me to pursue certifications that would allow me to help others make their own transformations. I earned my CrossFit Level 1 and Level 2, a Personal Trainer certification, and two Nutrition certifications—one in macro-based dieting and one in keto. Through that journey, I built my philosophy around sustainable, individualized coaching focused on real, lasting change.
Now, I bring that same passion to Rooted Fitness and Nutrition, where my goal is to help others take control of their health just like I did.
Rooted Fitness and Nutrition 1-on-1 Coaching
Are you ready to finally reach your ideal weight and live a healthier life without the constant struggle? Rooted Fitness and Nutrition’s 1-on-1 Coaching is designed for people who’ve tried numerous diets and felt stuck. This program provides a flexible, realistic approach that focuses on lasting results, not quick fixes.
Our personalized coaching helps those who have struggled with yo-yo dieting, emotional eating, or simply not knowing where to start. If you’ve ever felt overwhelmed by information, lost momentum, or stressed by social situations, this program is built to guide you through every step.
What You’ll Gain:
A custom, macro-friendly nutrition plan tailored to your goals and lifestyle
Practical tools for managing stress and emotional eating
Weekly check-ins and 24/7 support to keep you accountable
Simple, time-saving meal prep guidance
A focus on mindset, balance, and building long-term habits that last
This isn’t another strict diet it’s a structured, sustainable plan designed to fit your life. Together, we’ll focus on progress over perfection and help you build confidence in the process.
Invest in your self
Includes weekly check-ins, text support, and monthly progress reviews.
If you’re ready to make lasting change, send me a message. We’ll talk through your goals and make sure this is the right fit for you.
— Lucius Willson
Rooted Fitness and Nutrition

09/27/2025

Have you ever woken up and for no reason at all it feels like you could eat everything in sight? 🍩🍕🍫

That’s not just lack of willpower… that’s your body trying to tell you something.
Most of the time, it means we haven’t been fueling enough, and our body hits us all at once with cravings.

Here’s the key: one “off” day doesn’t have to turn into two… or five… or a whole week.
✔️ Listen to your body.
✔️ Fuel it consistently.
✔️ Get back on track with your very next meal.

Remember: progress is built in the long game, not in one perfect day.

👉 If you need help finding balance with your nutrition, that’s exactly what Rooted is here for. You don’t have to figure it out alone.

09/24/2025

How many hours of sleep did you get last night?

09/23/2025

Health isn’t about perfection it’s about consistency, balance, and giving your body the fuel it deserves.

At Rooted, we believe:
✅ Food is fuel, not punishment.
✅ Prep doesn’t have to be fancy just intentional.
✅ One meal won’t ruin your goals, but the habits you build will shape your results.

This week, set yourself up to win:
🥗 Plan a few simple meals.
💧 Keep water close at hand.
⚖️ Remember that balance beats extremes every time.

You don’t have to do this alone you’ve got a coach, a plan, and a community cheering you on every step of the way.

👉 Ready to feel confident in your nutrition? Message us today and let’s get you started on a plan that works for you.

09/19/2025

It’s football Friday y’all That means late games, busy weekends, and plenty of chances to either fuel your body or let it run on empty.

👉 Hydration matters – Don’t wait until you’re thirsty. Sip water through the day, and if you’re hitting the stands tonight or sweating it out in the gym, aim to replace what you lose. Add electrolytes if you need that extra kick.

👉 Meal prep = freedom – Take an hour this weekend to set yourself up. Chop veggies, grill some chicken, make a batch of rice or oats. Having balanced meals ready means you won’t be scrambling or living off concession food.

👉 Enjoy your food, no guilt – Be prepared, have fun, and enjoy the moment. We all have goals, and they won’t get destroyed from just one meal. Don’t make a habit out of it, but don’t stress either. If you grab a hotdog at the game, enjoy it — just don’t let your “next meal” turn into pizza. Fuel your body most of the time, and when the fun foods show up—eat them with gratitude, not guilt.

At Rooted Fitness & Nutrition, we believe food is fuel AND fun. Balance looks like water in your cup, a prepped meal in your fridge, and still saying yes to popcorn under the Friday night lights.

This weekend, let’s hydrate, prep, and have reach our goals.

09/18/2025

A lot of people believe the only way to gain weight is to overeat. But here’s the truth:
👉 You can under eat and still gain weight.

How?
When you consistently under-fuel your body:
• Your metabolism slows down to “protect” you.
• Your body holds onto fat as a survival response.
• You lose muscle mass, which lowers how many calories you burn daily.
• Stress hormones spike, making it even harder to see progress.

The result? You feel stuck. You’re eating less, but your body isn’t changing or worse, you’re gaining weight.

💡 Fueling your body properly isn’t about eating less it’s about eating the right amount of the right foods to support energy, recovery, and long-term health.

If this sounds like you, you’re not alone. Most people we coach come in under eating, not over-eating. Once we get their nutrition balanced, everything changes: more energy, better workouts, and the scale finally moving the right way.

🔥 Stop starving yourself. Start fueling yourself. Your body will thank you.

09/13/2025

At Rooted, we don’t just count macros we teach you how to fuel your body with confidence.

What makes us different?
• Personalized Plans: No cookie-cutter diets. Every plan is built around your lifestyle, goals, and food preferences.
• Accountability & Support: Weekly check-ins + 24/7 access to your coach. You’re never left guessing.
• Education > Restriction: Learn why you’re eating what you’re eating. We’ll show you how to balance real life with your goals (yes, pizza fits in ✨).
• Results that Last: Our focus is on building sustainable habits, not quick fixes.

Whether you’re trying to build strength, shed body fat, or just feel better in your own skin Rooted is here to help you succeed and stay consistent through every season of life.
Ready to take control of your nutrition?
Send us a message today and let’s get you set up with a plan that works for you!

09/11/2025

When it comes to nutrition, one of the biggest myths is that you have to be “perfect” to see results.
🚫 No, you don’t need to cut out all carbs.
🚫 No, you don’t need to eat chicken and rice every day.
🚫 No, you don’t need to spend hours meal prepping.

👉 What you do need is consistency, balance, and accountability.

At Rooted Fitness & Nutrition, that’s exactly what we focus on:

✅ Education, not restriction – Learn how to fuel your body for energy, performance, and long-term results.
✅ 24/7 access to a coach – Because questions don’t always come at “appointment times.”
✅ Weekly check-ins – To keep you on track, adjust when needed, and celebrate your wins.
✅ Simple meal prep guidance – No fancy chef skills required, just real food that fits your lifestyle.
✅ Built-in community support – You’re not doing this alone; our team and your fellow members are right there with you.

Remember: Progress doesn’t come from perfection it comes from building strong daily habits.

So if you’re tired of guessing, stressing, or starting over every Monday, let Rooted help you grow the habits that stick.

Message us today and let’s get you rooted in your goals!

09/06/2025

It’s Saturday! Don’t let the weekend ruin all the hard work you put in this week. Stay mindful, make balanced choices, and remember why you started.

But also don’t deprive yourself. This journey isn’t about restriction—it’s about balance. Enjoy time with your family and friends, enjoy good food, and enjoy the moment. One meal won’t erase your progress, but consistency over time will keep you moving forward.

✨ Weekend mindset: Balance > Perfection.

You’ve worked hard all week keep going, and keep living. ❤️

👉 Ready to take your nutrition and fitness to the next level? Message us today and let’s get you started with Rooted Fitness & Nutrition!

09/04/2025

At Iron And Ash Gym, every class is coach-led with step-by-step guidance so you feel confident in your workout. But what happens outside the gym matters just as much. That’s where Rooted Fitness & Nutrition comes in. 🌱

With Rooted, you’ll learn how to:
✅ Meal prep without stress
✅ Hit your macros while enjoying food you love
✅ Support your workouts with proper fuel
✅ Build habits that last a lifetime

When you combine your training at Iron & Ash with the nutrition support from Rooted, you’re setting yourself up for results that stick.

💬 Message us today to learn how to add Rooted Nutrition to your Iron & Ash membership and take your health to the next level!

09/03/2025

When you join Rooted, you’re never on this journey alone! 💪

✔️ 24/7 access to your coach – ask questions anytime, get guidance when you need it.
✔️ Weekly check-ins – your built-in accountability + encouragement to keep you moving forward.
✔️ Iron & Ash Women’s Only members – add Rooted for just $75/month
✔️ Any other Iron & Ash membership – add Rooted for just $75/month

This isn’t just about macros or meal prep. It’s about fueling your body, building consistency, and feeling your absolute best inside and outside the gym. 🥗🔥

Let’s do this together you deserve it!

08/30/2025

🇺🇸 Happy Saturday, Rooted Family! 🇺🇸
Labor Day weekend is here! 🎉

Rooted Fitness and Nutrition

11/08/2025

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