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Burnette Health, Longmont, CO (2025)

09/15/2025

Do I have 4-5 people interested in joining me for a 30-day accountability group to lose 8-10 pounds starting October 1?
Send me a PM or comment below! 👇

09/10/2025

I’m so thankful our program taught us how to eat for lifelong health! The teachings are top notch! Without the structure of our plans, our community, and our education I truly don’t think I could’ve been as successful with my health and weight for as long as I have! 7 years plus! Am I perfect? No. Have I learned how to maintain? YES.

We brought our own home grown veggies on vacay - that’s the difference in how we treat vacays now. So what did I do thus morning before leaving the house? Made sure to cook up something yummy in maintenance!

Salmon
Fresh herbs rosemary, dill, and thyme
Lemon
Over easy egg
Delicata squash
Red onion
Green onion
Whole wheat toast
Avocado
Fresh tomato
Cucumber

Hot sauce to top and delish. Our community can teach you how to do the same! Promise

09/08/2025

Boy I don’t even recognize that girl on the left. One things for sure…improving my health has everything to do with getting out of the mental rat race I was in that kept me stuck. Stuck in that feeling of needing sugar and alcohol to cope rather than letting my emotions run through me and sorting the s**t out. I’m in such a better head space now. So while yes I can wear the clothes better, I can climb the mountains better, nothing compares to the fact that I can love myself better. Respect myself enough to take care of myself better. This pic makes me sad sometimes but I’m quickly reminded of how much control I have. And control to do this program and work on my MIND has been the best gift yet, let alone the muscle built and weight lost. If you’re doubting it, QUIT. Just say yes, what do you have to lose?

09/03/2025

💔➡️💪 A comeback story of all comebacks.

When I met Adam, he was a man who had already lived through something most people don’t face until their later years: a heart attack in his 20s. Before our marriage, before our dogs, before this life we built, he carried the weight of obesity, fear, and habits that weren’t serving his future.

Fast forward through his 30s, he was still carrying more than his share physically and emotionally. And now? In his 40s, he’s literally aging backwards. He’s the fittest he has ever been, and I’ll be the first to say it he’s also handsome as hell. 😍 These days he’s the one nudging me to come lift weights with him. His health transformation has become one of my biggest inspirations and one of my deepest whys.

What changed everything? His mindset. And that shift came from our program, not just the weight lost, but the foundation he built brick by brick. I’ve always told him he could do anything if he committed, and damnit, he proved me right. He’s not just stronger in his body, but in his presence, his leadership, and his belief in himself.

I know so many women in their late 30s and 40s who lie awake at night, worrying about their husband’s health… while also juggling perimenopause, kids, and their own energy. I’ve been there. That fear of “what if” can feel heavy. But I also know what’s possible when change really happens. If you don’t believe in transformation after seeing Adam’s story, I don’t know what you can ever believe in.

This is why I lead. Because health isn’t just about one person, it’s about the family, the future, the marriage, the nights where you finally sleep without that anxious weight on your chest.

08/19/2025

From doubt to proof! You can do this too!

08/15/2025

From hiding to owning it.💪🔥

The woman on the left? She was strong for even starting. She pushed through doubt, discomfort, and all the days she wanted to quit. And lost 15 lbs in under 6 weeks!

The woman on the right? After utilizing our optimization plan I am not just flexing muscles but this program helped me flex my confidence.💃💥 Standing next to my husband, striking a pose that says, I know who I am and I’m proud of her.

Weight loss didn’t just change my body it gave me my power back. And I’m done hiding.

08/08/2025

Working so much this week in the hospital has reminded me how bad the obesity epidemic is and how so many don’t take radical responsibility for their health. Give me this pill to fix it doc, do this surgery to make me better, let me take this med to ignore the deeper inner issues going on. It makes me sad. So many are suffering. Yet so many are unwilling to make the change. You are the dominant force in your life - don’t ever forget it. Don’t get too worked up about this post. I know there are many that are willing as I chat with them and coach them. But SO MANY I see daily here are suffering. It’s one of the BIGGEST reasons I went into coaching. Let’s stop putting bandaids on the problems and start changing our future. We know this program can do it!

08/07/2025

I hear people say I am bored 🥱 with my food. Food boredom is a real thing for some. I can speak from living a healthy lifestyle for 7+ years now that there have been times I have been bored and most times that boredom has gotten me in trouble. I’ve let old foods creep back in and bad habits have a way of showing up rather quickly. Before you know it I am feeling bad and I am up a couple pounds. So instead of throwing a temper tantrum which I have done 😉 I encourage you to look inward at what is triggering this feeling. Here are some tips to keep it fun, encouraging, and always tasty!

1. Mix Up the Method – Grill it, roast it, air fry it, stir fry it. Same chicken, whole new vibe. Texture and flavor change everything.
2. Add Flavor Without Guilt – Use low-sugar sauces, spice blends, salsas, or fresh herbs. Boredom usually = bland. Don’t be afraid to season. We put a ton of seasoning on our food! We also mix up our condiments to have fun!
3. Lean Into the Lean & Green Remix – Rotate your veggies, proteins, and healthy fats weekly. Think zoodles instead of salad, ground turkey instead of chicken breast.
4. Create a Visual Food Board – Keep photos or a list of your favorite healthy meals. When you’re tempted to sabotage, swipe through for inspo like it’s Tinder for your tastebuds.
5. Reframe Your Why – Sometimes it’s not the food it’s the mindset. Remind yourself that your goals taste better than any quick fix.

And don’t go into hibernation mode away from the support that is proven to get you to your goals. If you have a history of self sabotage do something different this time. Quit running and start leaning in…..insanity is the definition of doing the same thing over and over and expecting a different result! You’ve got this!

07/24/2025

“It’s so hard to lose weight.”
I’ve said it. My clients have said it. Hell, it’s practically the midlife woman’s national anthem.

But let me tell you about my girl Laura.

She called me up a couple months ago and said she was doing a weight loss challenge with her running group. She runs for stress relief (been there), but wasn’t losing weight (also been there). And I said with 100% confidence:
“If you do our plan, you’re going to win this challenge.”

She laughed….unsure, hesitant. Because she hadn’t started yet. But I was sure. I’ve helped thousands of women in their 40s and 50s who were running, starving, strength training, macro-counting, fasting, and still stuck.

Today, Laura has lost 18.5 pounds and WON the challenge.
She texted me a pic in a top she’s had for YEARS but never felt confident enough to wear. Now? She’s glowing in it….before her run, no less.

I knew she’d win because I was her. And I want every woman out there to hear this loud and clear:

It’s NOT hard to lose weight.
You just need a plan that freaking works.

You don’t starve. You don’t lose muscle. You gain energy, confidence, and your life back.

I’m so proud of you, Laura. You made the decision. You trusted me. And now look at you. 💪🔥

Let’s freaking GO.

06/18/2025

You’re tired, physically, emotionally, and mentally of trying to do the right thing for your body while still holding your life together. You’ve read the blogs, heard the podcasts, and stared blankly at yet another nutrition label wondering, Why is this so damn complicated? I mean I have thought the same thing!

You want clarity. Strength. A body that doesn’t feel like it’s betraying you. And most of all you want to feel like you’ve got this without needing a PhD in protein. Trust me you can. I dont have a PhD in nutrition but through coaching seven years I’ve learned a lot.

Here’s a truth most don’t tell you: not all protein is created equal. Complete proteins contain all 9 essential amino acids your body needs to maintain and build lean muscle, key in perimenopause. Think eggs, fish, chicken, Greek yogurt… and yes, soy. It’s a powerful plant-based complete protein, rich in leucine, the amino acid your body craves for muscle repair and growth.

Pea protein? It’s great, but not complete, so if you’re plant-based, be intentional and pair it with grains or seeds to cover all your bases.

Here’s how to simplify:

➤ No time to cook? Keep a soy-based shake on hand for a quick, powerful protein hit. I do this daily.
➤ Forgetful? Set a reminder to eat protein every 3–4 hours. Your body can’t store it like fat or carbs, so spreading it out helps keep muscle synthesis active and energy stable.
➤ Plant-based? Learn to pair proteins to support your goals, not just your ideals.

✨ What’s one small shift you could make this week to feel more nourished and less overwhelmed? Let’s talk about it.
Brenna & Adam’s Healthy Kitchen

06/06/2025

Is It Really Real Food… or Just What You’re Used To? 🍷🧀🥖🥑

Let’s talk “real food.” You know, the cheese and crackers some snack on every weekend… or the chips some eat “because guac is healthy,” right? 😉 Or maybe “real food” is that glass (or three) of wine on Saturday night?

Here’s the truth: Real food fuels your body. It gives you nutrients your body can use, not just a dopamine hit or a quick sugar spike. It’s not a craving but something nutritious!

So what isn’t real fuel?

👉 Ultra-processed snacks packed with sugar and junk your body can’t use.

👉 Foods that cause inflammation, crash your energy, and leave you bloated.

But here’s the cool part you don’t have to live on kale and carrots. 🙅🏼‍♀️

There are processed foods that are actually amazing for you. I use them daily for simplicity, quick protein absorption, and before/after workouts.

✅ Protein pancakes with fiber and extremely low sugar

✅ High-quality protein bars

✅ Shakes that keep you full and help build muscle

Let’s stop pretending that a stack of syrupy pancakes is “real” because it came from a box and grandma made it. Same with pizza 🍕 . If you’re going to have pancakes, why not level up and get protein, fiber, and energy that lasts….like my Dad is below 👇 at our house! And let’s stop pretending that cheese, protein, crackers aren’t processed. Everything is processed in some way. How about we change the term that says artificial or “we dont eat non-nutrient dense foods. We dont eat food that arent packed with quality protein, fats, and carbs. We dont eat food filled with Inflammatory sugars”.

I talk to so many people that arr desparate for change and feeding their bodies FULL of toxic CRAP but because they are going to eat a packaged item they say no to their health and end up strugglingg immensely trying to figure oit every macro possible to meal prep all day long and end up stressed and burned out. Its not sustainablele long term unless you’re retired and have copious amount of time on your time.

And when people do this they often are losing muscle because they aren’t eatingg NEARLY enough protein.

You can mix whole foods like fruits, veggies, and grains with smart packaged options that support your goals.

So maybe it’s time to flip the script.

Real food isn’t just about what’s familiar.

It’s about what actually serves you. 💪

Drop your “real food” faves below 👇 Let’s chat.

Burnette Health

09/15/2025

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09/03/2025

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