Amy Slater Coaching

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Holly Springs, NC
Amy Slater Coaching

I had a major diastasis that led to years of chronic underlying stress which further deepened my struggles. YOUR protocol is YOUR own!!! Let's get you there!!

I am a mom of two sets of twins and went through major health issues after my second set of twins where I struggled with hormone balance, gut issues and many issues that summed up to "just not feeling right". After hitting a brick wall with conventional approaches to postpartum care and traditional doctors, I took matters into my own hands and developed the "Resilient Mama Method". I serve moms with children in elementary through high school who are struggling with fatigue, mood swings, lack of energy, constipation/bloating/gas, weight gain, pain and discomfort with exercise and a general feeling of "OMG! I just don't feel like myself!"

I am a 21 year career trainer with over 1,000 hours of advanced education in movement science, including a Fellowship in Applied Functional Science, advanced postpartum and women's health coaching. I am also a functional nutritionist as a Practitioner of Functional Diagnostic Nutrition. It is my absolute passion to continue to grow my skillset and eduction to offer clients a premium service, with an intimate connection and produce the outcome of FREEDOM they desire! My Resilient Mama Method begins with functional labs that are used to gather objective information...NO MORE GUESSING what is going on based on how you feel. I use:

DUTCH hormone test
Vibrant America Gut Zoomer microbiome test
Vibrant America Food Sensitivity
Trace Minerals Hair Tissue Mineral Assessment

IN ADDITION to the results of these these tests, I hear YOU and listen to your insights about what you are experiencing through an extensive intake form and one on one interview. ONLY then do we initiate a protocol based on YOUR needs, not anyone else. I work with women from 4-6 months with options of long-term support. We meet for movement coaching (exercise) with ME (not a pre-filmed video) and one on one coaching support. YOUR outcome IS getting your LIFE back!! WITHOUT health, motherhood is a tremendous struggle and NOT fun. YOU deserve to feel good all the time!! Send me a DM if you are ready to accept that free
discovery call!!

02/16/2026

When I think about drills that will give me the most freedom of movement and prevent lower back pain, they are ones that allow my pelvis to move in all three planes of motion. 🔄

This is especially important in nursing!

👎🏼 Because… a strategy on how to pick up the box safely from the floor just does not cut it!

Those drills need to be driven from the bottom up and from the top down. Because in life, we experience drivers in the same way.

🤗We reach for things at different heights, we step in different directions, and sometimes our pelvis is rotated the opposite way of our rib cage.

Our body must know and experience how to accommodate.

Adding load to these patterns helps to reinforce in our brain how we can accept this movement and execute it well. 💪

Tack these drills onto a solid base strength program and you will really enjoy the results that you feel and experience as you move through life!

In fact, we know that exercise is a non-negotiable to be able to navigate life well and in a pain-free way.

So we must have a physical body that's able to perform exercise throughout the lifespan.
Thus, it makes complete sense that we protect our body's ability to move well.

Enjoy these drills. See if you can pick up on the three base patterns that I am working on using , dumbbells, and body weight.

Enjoy the day and see how many ways that you can move your pelvis today! ✨

       

02/12/2026

"Supporting her through one of the most precious moments that she will remember for the rest of her life… A privilege to be unmatched." ~unknown ✨🤍

Longevity is incredibly important to me not only because of the work and effort it took to actually becoming a nurse but because my road does not stop here.

But there is reality and respect that needs to be had for the aging process. As you add shift work on top of that and strategy is essential.

Balance takes on a whole new meaning, not only in the physical sense that we should be balanced in tone and function, but also balanced mentally and emotionally.

Labor And Delivery nursing is not for the faint apart. I'm learning that quickly day by day.

The need for calm in chaos cannot come from a supplement, it comes from deep understanding and the power of experience.

Both of which I do not have yet as a novice nurse.

So right now I'm leaning on tools and strategies that will help to support longevity. In this type of nursing focus and attention to detail is essential.

This does not come from stimulants, it has to come from feeling balance.

These five drills helped me to fall back into balance. They took just about 6 1/2 minutes from start to finish.

Things to think about with these drills include: • Breathing into areas of tension with rotation 🌬️ • Focusing on reaching with the scapula • Squeezing into both end ranges • Basically my goal was to wring it out

Selfishly, I want to be in my best practice for every patient, because there is no finer reward as a nurse or a coach for that matter than when your patients say, "truly, thank you for encouraging me. Today, you made a really big difference." 🤍

Strategy… It matters.
 Giving, it's the greatest gift. ✨

02/10/2026

I truly and completely love being a nurse. 🩺💙

And I honestly find so many similarities between what I'm doing now and what I've done for my entire career.

💪🏻Nursing at its core is coaching.

Coaching is caring and nursing is caring. ✨

👊🏻Both are an art form the goal is to leave your client or your patient feeling more empowered and better off than before they met you.

You want to pull out their innate strength, highlight them, and empower them to use it!

OK, so obviously I'm the newbie and if you read her in Nurse is fine discrepancy there that's where I'm at right now as a beginner! 🤗

But I hope I hold onto that! ☀️

Training has been the biggest variable that I have changed since Nursing School.

Nutrition and supplementation are really not changed except for increasing creatine to 10 g per day.

I am lifting four days per week, using high intensity intervals twice per week and swimming one day per week. 🏋️‍♀️🏊‍♀️

I have a lot more plyometrics into my training, I am not springy by nature, so this has been a super fun challenge!

On days when I work: I add movement snacks throughout a shift. ⏱️

Seven minutes of them at lunch break and seven minutes when I return home before sleep. Then, six minutes scattered throughout the shift, ultimately it totals up to about 20 minutes.

Huge benefit! 🙌

OK, kudos to you if you watched all my videos and read the caption. 💕

Drop a heart below if these videos are benefiting you! ❤️⬇️

lifelonglearne

02/08/2026

Moments of humility! 😆👊🏻

That's alright! I am my biggest competitor!!

02/05/2026

“Sometimes the smallest step in the right direction ends up being the biggest step of your life.” — Mary Square

Something that I have learned throughout my career as a coach is the more rules that we give ourselves about what is right, enough, worth doing… the less likely we are to adopt new behaviors and maintain them!

“Do what you can, with what you have, where you are.” — Theodore Roosevelt

Now I'm just gonna go ahead and apply that to my career as a nurse and eventually a midwife!

Simple interventions like literally 90 seconds in a stairwell.

Two minutes at a nurses station, one minute in front of a wall!

Or 30 seconds in an open room can massively impact how our body feels and functions now! Do that over and over and you have impact!

Nursing is hard, but the reward is huge!

The gift of being able to be present for another human being in their time of need is incredible!

But the physical challenges that nursing can have can be life limiting.

We can change that! Yes! It is true… we are busy all day!

But we can stack drills like this on top of mini break opportunities… intentional drills, paired with a lunch break, after finishing a chart, after transferring a patient… I promise the minutes are worth it…

Now let me know below, can you pick out which ones happened after standing for five hours in a room with a patient and which ones were after?

01/27/2026

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” ~Aristotle

I have been thinking A LOT lately about our current ability to instill confidence in the everyday woman that she is investing her time and resources wisely when it comes to how she exercises, eats, supplements, and moves throughout the day.

When you really dig in and listen to the “experts” in the field, there is SO much nuance in how the science is applied.
I tend to listen to experts who are:
 • actively involved in research • have either personal experience with the population they are speaking to, or even better, are a member of that population • whose recommendations are sustainable

As I head in (STARTING THURSDAY) to my first year as an RN in L&D, I certainly am NOT getting tangled up in the nuance but instead focusing on the sum total of my behaviors, continually reassessing where I can adjust and moving forward.

Just like the drills I am sharing today, there is INDIVIDUALITY in the application, and we MUST be in-tune enough with our own needs to translate that application.

Okay! I hope you enjoy the drills. I will share more later this week.
Off to help support a southern snow day ❄️ 
BTW told me that his rockstar father still took his daily walk in Saskatoon, CA in -51C (-61.6F) weather. Boss!! NC has a ways to go!

 

01/25/2026

"The important thing is not to stop questioning. Curiosity has its own reason for existing." - Albert Einstein 🌟

I don't think I will ever stop asking questions—not only of myself but of others. This allows me to approach inevitable failures with "relative" ease because there is an alternate path.

And our quote of the week sums it all up:
* "You don't learn to walk by following rules. You learn by doing and by falling over." - Richard Branson 👣

So, I am filling my cup with lessons from those who are truly walking the path of RN like a boss:
* Those who share the science about how to train as a busy woman in midlife
* Nutrition strategies for when there are disruptions in routine
* How to protect metabolic and muscle health 💪

The drills I am sharing today are designed to help instill control through the pelvis and ribcage:
* I struggle with symmetry due to having two sets of twins and a full abdominoplasty, but I thrive in variable inputs.
* Thus, you will see me loading through all three planes of motion, both with and without the feet.

Throughout each drill, I am self-assessing:
* Why do I avoid right lateral flexion/hip extension on the right hip?
* I have to consciously cue myself to move through that range.

Inputs matter...and sometimes they must be consciously cued until they become reflexive. AND many times they require intervention beyond conscious cueing.

So...enjoy the drills, keep self-assessing, and establish systems:
* “Reality is made up of circles, but we see straight lines.” – Peter Senge 🔄

🤗💪🏻Thank you for being a part of my story!

01/22/2026

💭 The truth is…�Going back to school was intimidating to me because I knew I would have to miss out on a lot of physical activity that I have lifelong relied on to maintain some mental balance.�It is just a part of who I am, and it has been a challenge to me to take on this different lifestyle.

⚡ Has my body changed since I have gone back to school…�• Absolutely!�• Is that intimidating to me or a little uncomfortable… Absolutely!

❓ So what do you do?�Do you let it absorb you, consume you, stop you from pursuing really big things?�✨ Absolutely not!

🔄 Instead, as this journey continues, and I move into a year that poses a lot of change and challenge…�It’s time that I really look at:�• How I am exercising�• What nutrition strategy that I am going to employ for this stage and season of life�• What are the little things that I could do better each day?

🏃‍♀️ For starters�My background and endurance training has to take a backseat.�Not only do I not have the time to do this type of exercise, but I can’t recover from it.�I hate that!

💥 Adopting more explosive training needs to be a big part of my programming!�• I can recover from it�• It is important for maintenance of type two muscle fibers�• It’s definitely an area of weakness

🏋️‍♀️ Strength training is my QUESTION mark! �Do I look at more volume base training or heavier load?�Right now I’m leaning on the in-between.�But I’ll keep you posted!

🧠 It’s OK to be uncomfortable.�It’s taking me a little while to get there.�But the cool thing is is when you study the science…�You can use your own physical body as a test subject.�Apply the concepts and see what’s working.

💉 Have an excellent Thursday!�I will be learning all about the new IV pumps that will be used in Labor And Delivery.�Wish me luck! 🍀

01/20/2026

We live in such an awesome time where SCIENCE is not only accessible at our fingertips but it is also disseminated through the eyes of researchers who can easily deliver that science to us in a clear and usable manner!

You still have to run it through a filter. We all have a degree of implicit bias, which can impact what type of recommendations we are looking for or even what we hear from the qualified individual delivering the recommendations. That is a SUPER hard one for me because many of my principles have been challenged in recent years, and I have revamped my strategy and had to really take a hard look at my own biases.

SO…as I consider shift work, tackling the RN to BSN program, brain health to learn A LOT of new and complex topics and then put those concepts into action WHILE ALSO being a mom, wife, daughter and sister. My mom and a close family member are facing significant health challenges, so this is on my mind.

Needless to say…I'd better have a strategy that is SUSTAINable, which means it must be a lifestyle, NOT just a list of extra tasks…it has to be a part of what I do. Over the weeks to come, I will share more, but here is the foundation…

Exercise: progressive strength training, high intensity interval training, reactive training (remember my springy goal)

Daily movement: seek out ways to stay active if the day requires longer periods of sitting or standing

Drill specifics: foot and hip care, 10 min per day of specific drills (the timeline helps me)

Nutrition: 1.6g/kg BW protein is my goal (30g/meal), fruit &/ vegetable with every meal; dense carbs around exercise

Hydration: base of pure filtered water, adding electrolytes during long shifts

Supplements: creatine, protein powder, multi-mineral, omega 3s, digestive enzymes, extra Mg, taurine, progesterone, vitamin D

OK! That’s it! Off to do a thousand hours of new hire modules!

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Holly Springs, NC
27540

Website

http://www.amyslatercoaching.com/

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