Burnette Health

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.

07/07/2025

I’m so happy for my husband Adam! A little more grey 🧔‍♂️ but a night and day mental and physical transformation! I like to call our program a touch 🔥 of weight loss with a lot of personal growth. Grateful 🥹

07/01/2025

Let me say this real quick:
No, I don’t eat salad every day. I’m not a robot.
But I do stay consistent because the life I want is built through small, repeated choices.

This isn’t about dieting.
It’s about finally ditching the all-or-nothing crap and learning how to live in a way that works long term.

Too many people see our program and assume it’s just a diet… and if that’s all you see, you’re missing the big picture.

Women are out here using our higher calorie plans to support muscle growth, strength, and hormone balance.
They’re not starving, they’re thriving.
Why? Because they’re plugged into a system that works:
✅ Coach support
✅ Built-in accountability
✅ Nutrient-dense structure
✅ Real community

You can’t “willpower” your way to lasting change.
But you can surround yourself with people who are doing the dang thing and ride that wave to your best health.

You in? 💬 Drop a 💪 if you’re done going at it alone.

06/30/2025

06/19/2025

To the woman who’s tried everything…

The one who’s been told “this is just menopause”…
Who’s starved, overtrained, fasted, tracked every bite, and still felt like a stranger in her own skin.

Meet Mara.

She said something that stopped me in my tracks:
“My ONLY regret is that I didn’t start sooner. I lived in a space of insecure, uncomfortable, and defeated for too long.”

God, that hits.

How many years do we waste feeling broken?
Wearing the smile but dying inside because nothing is working.
And it’s not just about the weight—it’s the shame, the fatigue, the silent war with your own body.

But Mara took one brave step.
She stopped waiting for “perfect” and just went for it.

And now? She feels strong. Confident. Empowered.

If you’re sitting in that same defeated space… maybe it’s not that you’ve failed.
Maybe you just haven’t found the right way yet.

And girl when you do? You’ll be saying the same thing Mara did:

“Why the hell didn’t I start sooner?”

Let this be your moment. 💛

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.

06/04/2025

Who wants to win a walking pad AND lose 10-12 lbs in a month? Looking for partners to join me in my Start To Summer Challenge!

05/27/2025

Three things I do to boost my mood, protect my bones, and keep my joints from creaking like a haunted house:

💪 Collagen + Amino Acids – I take them daily to support strong joints and muscle recovery (DM me and I’ll spill the goods!).

🌞 Vitamin D3 + Fish Oil + 7–8 Hours of Sleep + Solid Nutrition – Solid sleep is my superpower. My nutrition helps big time meaning no late-day sugar crashes or caffeine keeping me wired. I eat at the right times so my body’s ready to rest, not digest. I coach 100’s of women in nitrition, shoot your questions.

🥦 Protein + Veggies + Water – 140+g of protein, loads of veggies, and enough water to keep me glowing. Sugar? Rare. Gut? Happy. Energy? 🔥

I lift weights 4x a week, not to shrink, just to stay strong and feel amazing. Yoga weekly and finally getting back the urge to run.

I’ve trained hard in self care since 40, and thank God I did. If I hadn’t? I’d be curled up in the corner sobbing into a donut during peri-menopause.

Mood’s still tricky (hello, hormones?), but sleep, energy, weight, and muscle? Dialed in. And honestly I’ve never been more focused running TWO businesses. Zero brain fog. All fire. 🔥 Doesn’t mean I dont leave the tea in the microwave 😝 .

Ladies, you can lead the boardroom and not lose your mind.

Want to know how I fuel it all? Let’s chat. You don’t have to do this alone. 💥

05/15/2025

Why I Decided To Coach….
When I first started this journey, it wasn’t about being perfect. Heck, I still have days where I want to throw my hands up and dive face-first into a pizza. But something clicked when I realized that the more I practiced healthy habits, and shared them, the more they stuck.

I didn’t start coaching because I had it all figured out. I started because I wanted to figure it out for good. I knew showing up for others would help me keep showing up for myself. And most importantly, I craved connection….the deep, honest kind that comes when people grow together.

Here’s why I believe coaching (or even just helping others along the way) can make anyone more successful in their health:
1. Accountability – You don’t ghost your own goals when someone else is watching.
2. Reinforcement – Teaching locks in what you’re learning.
3. Purpose – It’s easier to stay committed when your actions impact others.
4. Community – We rise higher when we lift together.
5. Momentum – Helping someone have a breakthrough is the best kind of fuel.

So no, it’s not about being perfect. It’s about being in it together.

And honestly? That’s where the magic is.