THAW, Inc

09/27/2026

🍠 THAW PREP SUNDAY | Your goal determines how you fuel.

This week, our founder, Dr. Camille Clarke-Smith, is sharing her meal prep—and an important reminder:

Healthy eating doesn’t always mean eating for weight loss.

Her current goal is body recomposition: building more muscle while minimizing unnecessary fat gain. With her body fat already low, the goal isn’t to keep chasing a smaller number. It’s to BUILD. 💪🏾

And that changes how she fuels.

Her day starts with coffee, MCT oil, collagen and creatine followed by a 30–45 minute walk. Then, as activity increases throughout the day, so does the intentional fueling:

🥚 Egg bites + kiwi
🍤 Shrimp + Japanese sweet potato around strength training for protein and carbohydrates to support recovery
🐟 Salmon + Japanese sweet potato + Brussels sprouts for protein, carbohydrates, healthy fats and fiber

Some days the workout happens early. Some days it happens later. So the order of the meals may change.

The food is planned. The timing can flex.

And apparently the menu can flex too. 😂

The original plan was shrimp and rice, but somebody bought WAAAAAY too many Japanese sweet potatoes this week. 🍠😂 So Japanese sweet potatoes it is!

That’s another part of sustainable wellness: you adjust.

At THAW, we want women to understand that nutrition isn’t always:

❌ Eat less.
❌ Cut all the carbs.
❌ Make the scale go down.

Your nutrition should support YOUR goal.

Maybe your goal is fat loss.
Maybe it’s improving your health.
Maybe it’s maintaining your weight.
Maybe it’s getting stronger.
Maybe it’s building muscle.

The question is:

What are you asking your body to do—and are you giving it what it needs to do it?

For Dr. Camille, this season is:

TRAIN. FUEL. RECOVER. BUILD. 💪🏾

Whatever your goal is, preparation makes following through a whole lot easier.

What did you prep this week? Drop it in the comments! 👇🏾

09/23/2026

🎀 Pink Fit4God preorders are open!

For today and tomorrow only, September 22 - 23rd take $5 off:

💗 Pink hoodie: $55 (regularly $60)
💗 Pink T-shirt: $25 (regularly $30)

T-shirts are available in light or dark pink, in ladies fit and unisex styles. Place your preorder by September 23: https://pci.jotform.com/form/262647106006148

Use code PINK5 at checkout for discount. If you’d rather pay by Cash App or Zelle, send your order through Messenger or text me. Include your item, color, fit, and size, and mention PINK5 if you’re ordering today.

We’re introducing this collection for Breast Cancer Awareness Month. Your purchase supports T.H.A.W.’s work to improve the health and quality of life of African American women and the communities in which they live through education, movement, and holistic wellness. 💗

09/22/2026

💙 THAW WELLNESS CHECK-IN

We spend so much time asking, “What do I need to get done?”

This week, try asking yourself something different:

What do I need right now?

Maybe your body needs more movement.
Maybe you need to nourish yourself better.
Maybe you need REST—and not another thing added to your list.
Maybe your mind needs some quiet.
Maybe you need connection.
Maybe your spirit needs attention.

At THAW, we believe wellness is about caring for the whole person—body, mind and spirit.

And here’s your reminder: you don’t have to change everything at once.

Pick ONE thing your body, mind or spirit is asking for this week and give it a little more attention.

💪🏾 Movement
🥗 Nourishment
😴 Rest
🧠 Mental space
❤️ Connection
🙏🏾 Spiritual time

What’s yours this week? Tell us in the comments. 👇🏾

Small steps. Progress over perfection. 💙

Transforming the Health of African American Women (THAW), Inc.

09/20/2026

RISE Book Club | September 💙

Another book club complete! Every time we gather, I’m reminded that RISE has become so much more than a book club. It’s truly a sisterhood.

Our September read, Help Me, I’m Stuck by Vaughn Carter, opened the door for another honest and meaningful conversation. I love hearing the vulnerability, transparency, encouragement, laughter, and wisdom that come from women sharing their experiences with one another.

Some books challenge us. Some confirm what we already know. Some remind us of what we need to get back to doing. But every time we gather, we learn something—from the book and from each other.

That’s what RISE is all about:

📖 Reading to Inspire Sisters to Elevate.

We read. We reflect. We encourage. We hold one another accountable. And most importantly, we RISE together. 💙

Interested in joining us? Our next registration opens in December. Send THAW a message with your name and email address to be added to the interest list.

09/20/2026

✨ THAW PRESENTS: SUNDAY PREP WITH DR. CAMILLE ✨
Sometimes losing weight isn’t the goal.

For the past month or so, I’ve moved my meal prep to Sunday mornings. I take my early-morning walk, come home and prepare my food before getting ready for church. It has become part of my Sunday rhythm: walk, prep, reset and worship.

I was tired of overnight oats and yogurt, so my egg and cottage-cheese cups are back!

This week’s meals include:

🍳 Breakfast: Egg and cottage-cheese cups with blueberries
🐟 Lunch: Salmon, sweet potato, Brussels sprouts, microgreens and kiwi
🍤 Post-workout: Shrimp, white rice and a banana
🥩 Dinner: Bison, sweet potato, Brussels sprouts, microgreens and an apple
🍪 Snack: A Quest protein cookie

I also switched my post-workout Greek yogurt, collagen and pineapple for shrimp, white rice and a banana—protein with more carbohydrates and very little fat following my workout.

Yes, there is fruit with almost every meal this week—more than my usual two servings. I’m active, choosing whole fruit with fiber and paying attention to how my body responds.

Now look at all this food! The complete day is approximately:

• 2,095 calories
• 196 grams net carbohydrates
• 174 grams protein
• 55 grams fat

My estimated daily burn ranges from approximately 2,300 to 3,000 calories depending on my activity. If my weight continues trending downward, I’ll increase my intake again.

09/15/2026

💙 STRESS, CORTISOL & INSULIN: Let’s Talk About It.

We talk a lot about eating better and moving more—and we should. But health is bigger than food and exercise.

Sometimes we also need to talk about what we’re carrying.

Work. Family. Caregiving. Finances. Relationships. Discrimination. Trying to be everything to everybody. And sometimes simply navigating life while rarely giving ourselves permission to stop.

Our bodies respond to that stress.

Cortisol is a normal and necessary hormone that helps us respond to stress. But when stress becomes chronic, consistently elevated cortisol can affect sleep, appetite, blood sugar regulation and other aspects of metabolic health. Over time, these factors can contribute to insulin resistance and increase the risk for conditions such as type 2 diabetes and cardiovascular disease.

And for Black women, this conversation matters.

Not because there is something inherently wrong with our bodies, but because research continues to document disparities in chronic stress exposure and cardiometabolic disease.

So what can we do?

💙 Move our bodies regularly.
💙 Nourish ourselves with mostly whole foods.
💙 Protect our sleep.
💙 Make time to decompress—even 5–10 minutes matters.
💙 Stay connected to people who support us.
💙 Set boundaries around what continually drains us.
💙 And when stress becomes more than we can manage on our own, seek professional support.

You cannot eliminate every stressor in life. The goal isn’t zero cortisol. The goal is helping our bodies spend less time stuck in a chronic stress response.

At THAW, wellness isn’t just about how you look. We’re interested in the whole woman—physical, mental, emotional, social and spiritual health.

Take a look at this week’s THAW Wellness Education flyer and then ask yourself:

What is ONE thing I can do this week to give my body a little less stress and a little more support?

Small changes. Consistently practiced. That’s where we start. 💙

Transforming the Health of African American Women, Inc.

09/09/2026

🏈 FIT4GOD + FOOTBALL SEASON = $5 OFF!

The NFL season kicks off TONIGHT and our Steelers are back on the field Sunday! 🖤💛 So we’re kicking off the season with a little FIT4GOD special!

Our pre-orders are in, and THANK YOU to everyone who purchased and supported FIT4GOD! 💙 We also ordered a few extras, so if you missed the pre-order, you still have a chance to grab one.

👕 FIT4GOD Shirts — $30
🏈 Use code STEELERS and get $5 OFF — making your shirt just $25!

We currently have a limited number of black FIT4GOD shirts with white & yellow lettering available. Most of the remaining shirts are unisex and run BIG, so keep that in mind when choosing your size.

👉 Complete the order form here https://pci.jotform.com/form/261774828656069

And this is just the beginning…

🎀 October is Breast Cancer Awareness Month, and our next FIT4GOD pre-order is coming soon—with a special October design AND HOODIES! 👀

Stay tuned. 💪🏾🙏🏾
FIT4GOD | Mind. Body. Spirit.

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