Smile Sweat Shine Coaching
with Katie LaDow
You’ll share food journal photos, receive daily check-ins and unlimited support from me, and have access to a private group chat via a private custom app.
Accountability
Each week, we will discuss a nutrition topic, such as how to build a healthy plate, using your hand to estimate portion sizes, making better vs. best food choices, nutrients and why they are important, and hydration.
Nutrition education
We work together to break down your overall goal into small, achievable daily steps that you can take to move toward your goal.
Welcome to SHINE!
a 6-week small-group accountability program for moms that includes weekly virtual meetings to share progress and receive support.
You know what you’re “supposed” to do but have a hard time actually
DOING it.
You’ve done program after program but keep falling back into old habits.
You’re ready to make a change — one that will LAST.
Goal setting
Virtual format
We meet virtually on Zoom for one hour each week, so you can join from anywhere you are! We start with a kickoff meeting, then four weekly check-ins, and a closing meeting.
- Sandy
SESSION 1 graduate
"I love what you're doing here. This is realistic, and makes me want to continue, and slow add on to my goals as I go. I can't thank you enough for being who you are and what you are doing."
Frequently Asked Questions
It’s important to me to keep SHINE small. Each group includes no more than ten women, so they have the opportunity to really connect AND I can give my best to each person. We have a great group for January 2025 of new and repeat participants! There are still spots available, make sure to secure your spot HERE!
If you sign up for this program, you can expect to meet other moms like you — women who already know what they “should” be doing but need help actually doing it. It doesn’t matter if you’re a SAHM, work outside the home, live locally, or attend SSS classes. You’re welcome here!
Each session of SHINE has an overarching theme, and each participant will set her own goal. This could be something like: adding 1000+ daily steps, taking a walk during lunch, learning to grill, adding one vegetable a day, finding ways to have fruits/veggies in the house instead of always relying on high-sodium meal delivery, writing out a weekly plan every Friday…or anything you want!
Each session of SHINE has an overarching theme, and each participant will set her own goal. This could be something like: adding 1000+ daily steps, taking a walk during lunch, learning to grill, adding one vegetable a day, finding ways to have fruits/veggies in the house instead of always relying on high-sodium meal delivery, writing out a weekly plan every Friday…or anything you want!
The theme in January 2025 is "New Year, YOUR SEASON." Each week of the session has specific focus and easy "homework" assignment related to this theme:
- Week 1: Get everything out of your head by creating a plan for your week that works with your season of life and begin logging your food and workouts in our app
- Week 2: Reduce nutrition noise in your season of life: learn to create a healthy plate, how to estimate portion sizes, and practice changing your all-or-nothing mindset
- Week 3: This is your season and you deserve to let it happen: make better vs. best choices, foods that you should eat more/some/less of, and whether fasting or timing of your meals matters
- Week 4: Revisit your goals for our session and make any changes to fit better with your season, plus the importance of hydration and whether protein is worthy of all the hype it gets
- Week 5: Your season includes celebrations and they are worth it! Practice planning ahead, focus on things you can do in 5 minutes to feel better and discuss whether supplements are helpful.
- Week 6: Put together everything that you have learned and create a plan for life after SHINE. This is your season, you’ve worked hard and you deserve to celebrate!
There’s nothing wrong with other accountability programs, and SHINE might not be for everyone if you’re looking for fast, dramatic results. But sometimes with other programs, you’ll get great results or try new things… and then revert to old habits once the program ends.
I really challenge SHINE participants to break their goals down into small, daily actions, and I’m not shy about telling them when I think their goal is too big! During the program, we talk about how to focus on actions that are SO attainable that it doesn’t make sense to NOT do that action.
The Everfit app allows participants to keep an electronic food journal. It is as easy as snapping a picture of your meal and uploading (no need to type or write things down!). Access to Everfit during the session also includes a group chat form, one-on-one messaging with me, uploads of our weekly meeting presentations, goal tracking, our meal and exercise planning template, recipes, and any other documents that I share.
A six-week SHINE session is $575. Smile Sweat Shine All Access and Unlimited Livestream members receive a $65 discount on the program with the discount code SHINEMEMBER. A payment plan is also available if needed.
Registration for the January 2025 session closes on Sunday, 1/5. This allows the registered clients to complete their intake questionnaire and think about their goals before our kickoff meeting.