BRK Wellness

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McLean, VA
BRK Wellness

HI, I’M BRITTANY. Whether you want to lose weight, improve your energy, or enhance your overall wellness, I will guide you to success.

I am an integrative nutrition health coach, INHC, who has a passion for helping clients achieve their goals through a personalized and holistic approach. I combine my knowledge of nutrition, fitness, stress management and hormone support to empower individuals to reach their personal health goals.

02/16/2026

It’s the wave 👋 for me…

My girl crushed it this season but sometimes we all just need a little help 🫠. And a quad workout for me so I’ll take it! 💪🏻

02/12/2026

💞 Pretty in Pink 💞 Dragon Fruit Smoothie

This is my family’s absolute favorite smoothie — delicious, filling, and oh so pretty 😍!

💫 Fiber from dragon fruit & avocado → supports digestion + blood sugar balance 💫 Healthy fats from avocado & almond butter → supports satiety & hormone health 💫 Protein from Greek yogurt & protein powder → supports energy + muscle recovery

(lots of nutritional crossover magic happening here ✨)

We’re SO excited to be at this Saturday for the Valentine’s Day Burn 🔥

Stop by, say hi, and grab something delicious ❤️

FoodAsMedicine

02/11/2026

I started making these bagels because my 5-year-old LOVES bagel… But the store bought ones were literally making him crazy.

I was noticing the same pattern -
- more hyper energy
- big emotions - ups and downs
- harder time focusing

For him (and his personal genetics), the combination of highly refined/enriched flours, synthetic ingredients and inflammatory oils just did not work. But I didn’t want to take away bagels and other fun foods - think bread, pizza - all the kid favorites. So, I started making our own!

These are made with just four simple ingredients, no enriched flour, and Greek yogurt for added protein and nourishment.

Same bagel obsession… very different outcome.

We aren’t perfect but I try to make simple swaps to support my family’s health. Bonus - I love them too!

* 1.5 cups organic flour ( )
* 1 tsp salt ( )
* 3 tsp aluminum-free baking powder ✨ Mix dry ingredients ✨ Stir in 1.5 heaping cups FULL-FAT Greek Yogurt ( ) ✨ Lightly flour surface + knead (tacky, not sticky!) ✨ Divide into 6–8 balls, roll into ropes + join ends ✨ Brush with egg wash (2 eggs, whisked) + add seasoning ✨ Bake at 375°F for 25 mins on top rack

02/09/2026

🍎 Apple, Cinnamon Oatmeal 🍎
w/ extra protein & fiber

This apple-cinnamon oatmeal is the perfect cozy breakfast — warm, filling, and packed with protein & fiber to keep you satisfied all morning. The cooked apples give it that natural sweetness, while the cinnamon, protein powder and Zen Basil seeds make it a nutrient-dense upgrade to classic oats.

It’s quick, comforting, and macro-balanced — exactly the kind of breakfast that supports stable blood sugar and steady energy.

Ingredients (1 serving)
* 1/3 cup oats
* 3/4 - 1 cup of water
* 1/2 apple, diced (some in the pot and some for topping)
* small spoonful almond butter
* cinnamon to taste!
* 1 tbsp Zen basil seeds
* 1/3 milk of choice
* 1/2 - 1 scoop of .ingredients.shop vanilla bean protein powder

Instructions
1. Add oats, diced apple and water to a small pot.
2. Cook over medium heat until the oats thicken. Stir in a little almond butter and zen basil seeds.
3. Blend protein powder, cinnamon and milk. Remove the pot from heat and stir in protein milk until smooth.
4. Top with extra cinnamon, apples, maple syrup or nuts if you want more texture.

02/07/2026

Apple, Cinnamon Oatmeal
w/ extra protein & fiber

This apple-cinnamon oatmeal is the perfect cozy breakfast — warm, filling, and packed with protein & fiber to keep you satisfied all morning. The cooked apples give it that natural sweetness, while the cinnamon, protein powder and Zen Basil seeds make it a nutrient-dense upgrade to classic oats.

It’s quick, comforting, and macro-balanced — exactly the kind of breakfast that supports stable blood sugar and steady energy.

Ingredients (1 serving)
* 1/3 cup organic rolled oats
* 1 cup of water
* 1 small apple, diced
* almond butter
* 1 tsp cinnamon (or more!)
* 1 tbsp Zen basil seeds
* 1/3 milk of choice
* 1/2 - 1 scoop of quality protein powder

Instructions
1. Add oats, diced apple and water to a small pot.
2. Cook over medium heat until the oats thicken. Stir in a little almond butter and zen basil seeds.
3. Blend protein powder, cinnamon and milk. Remove the pot from heat and stir in protein milk until smooth.
4. Top with extra cinnamon, apples, maple syrup or nuts if you want more texture.

02/06/2026

🔥 High-Protein Buffalo Chicken Dip 🔥
Whether you are hosting game day or heading out, this dip needs to be on the menu.
It feels so indulgent - like you’re back at your favorite sports bar - but absolutely zero guilt!!

Ingredients:

In the Instant Pot: • 2–3 lbs chicken thighs (or use a rotisserie chicken) • Salt, pepper, garlic powder & onion powder • 1½ cups chicken or bone broth

Blend together: • 1 cup Good Culture cottage cheese • ½ cup Greek yogurt • ½ cup Frank’s Original hot sauce

• Shredded cheddar (for topping)

Instructions:
1. Season chicken and cook in the Instant Pot with broth on pressure for 10 minutes.
2. Shred with a hand mixer and drain excess liquid.
3. Blend cottage cheese, Greek yogurt, and hot sauce until smooth.
4. Pour mixture over shredded chicken and combine.
5. Place into an oven-safe dish.
6. Top with shredded cheddar and bake at 375°F for 25 minutes until bubbly.

Serve with tortilla chips, celery, bell peppers, or pita bread and watch it disappear 👏
Save this recipe for your next gathering 🤍

02/05/2026

✨ What I eat in a day… meal prep edition ✨ (for those busy days + basketball nights!)

When breakfast + lunch are already prepped, everything feels easier.

Things I have been focusing on since the new year -  ✔️ eating real meals (instead of grazing) ✔️ hitting protein goals ✔️ complete macro meals 
Meal prep doesn’t have to be crazy - it’s just having a few staples ready so you can stay consistent even when life is full.

Want any of the recipes from this post? Send me a message or comment below - happy to share! 🤍

02/04/2026

🛒 Costco haul is here 🙌

I don’t go to Costco often… but when I do, it’s all about saving money on staples + stocking up on the things we fly through at home.

Like…
 ✨ olive oil ✨ maple syrup ✨ protein + snacks ✨ pantry + freezer essentials

Want my exact Costco shopping list? 👇 Comment “LIST” and I’ll send you a PDF of everything I buy 🤍

01/27/2026

What I eat in a day: snow day edition ❄️

Typically I love a warm, cozy meal on a cold winter night but we had tentative plans to go OOT. SO, we skipped the grocery and decided to eat out the fridge & pantry.

This is your reminder that healthy eating doesn’t require perfection… it requires a few simple anchors:
 ✔️ Protein (satiety + muscle)
✔️ Carbs (energy + cortisol support)
✔️ Fiber (blood sugar + gut)
✔️ Healthy fats (hormones + fullness)

Save this for your next snow day + tell me: are you team “leftovers” or team “snow day snacks”? 👇

pantrystaples

01/26/2026

👀 Coco with the takedown…

01/23/2026

“Your labs are normal.”

But you’re still exhausted.
You wake up tired, crash in the afternoon, struggle with sleep, feel overwhelmed easily, and can’t understand why your body feels stuck.

Or maybe you’re trying to conceive…
Your cycles are irregular, ovulation feels unpredictable, PCOS has been mentioned, or you’ve been told to “just wait” — even though you know something is off.

Here’s the truth: normal labs don’t always mean optimal hormone function.

Standard bloodwork often misses how your hormones are functioning throughout the day — especially cortisol, our main stress hormone. When cortisol is dysregulated, it can quietly disrupt:
• Energy and resilience
• Sleep and mood
• Blood sugar and weight
• Ovulation and cycle regularity
• Fertility and PCOS symptoms

This is why you can be doing “all the right things” and still feel stuck.

The DUTCH Test allows us to look deeper:
• Your daily cortisol rhythm (not just one moment in time)
• How your body is responding to stress
• Hormone production and breakdown
• Patterns that impact fatigue, cycle irregularity, PCOS, and TTC
• Hidden reasons why supplements, rest, or lifestyle changes haven’t fully helped

This isn’t about pushing your body harder —
It’s about understanding what it’s been trying to tell you.

✨ Fatigue is not a personality trait
✨ Irregular periods are not “just how your body is”
✨ You deserve energy, balance, and a body that works with you

💬 Message us to see if deeper hormone testing is right for you.

01/22/2026

Chicken Tenders your kids will love… and you will too!

Baked — not fried — and made with simple, real ingredients. Completely kid-approved, but just as good for grown-ups. No seed oils, no mystery additives — just crispy, comforting food that still feels fun.
Add your favorite dipping sauces, a side of potatoes, and some cut-up fruit and you’ve got a homemade “happy meal” that won’t make you cringe. 😉
Save this for your next “what’s for dinner?” night 🤍

Ingredients:
* 2 lbs chicken (cut into tenders or bite-size pieces)
* 1½ cups organic flour
* 1½ cups organic panko breadcrumbs + ¼ cup grated parmesan (optional)
* 3–4 eggs, beaten
* 1½ tsp each: salt, paprika, garlic powder, onion powder (split the seasonings between the flour + panko)
Directions:
1. Preheat oven to 450°F convection. Line two baking sheets with parchment paper.
2. Pat chicken dry. Season the flour and panko with the spices. Beat the eggs in a shallow bowl.
3. Create an assembly line:
* Dip chicken in seasoned flour (shake off excess) → egg wash → press lightly into seasoned panko/parmesan.
4. Place tenders in a single layer on baking sheets.
5. Bake 20–25 minutes, flipping halfway through, until golden and crispy.

Address

McLean, VA
22101

Telephone

+14439839695

Website

http://brkwellness.com/

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