Amy Slater Coaching

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Amy Slater Coaching

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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!!

10/17/2026

Strong nurses. Healthy habits. Shift work resilience. 💪🩺

Moving the needle on health means more than just getting through a shift. For me, it means:

• Preserving lean muscle and building strength
• Protecting tissue health and reducing injury risk
• Supporting heart health and cardiovascular endurance
• Maintaining gut health and efficient digestion
• Keeping energy steady throughout the day
• Responding to and recovering from stress
• Prioritizing quality sleep, clear thinking, and memory

It all starts with nutrition. Fueling my body is foundational, but working shifts means making the most of limited time and energy.

Here’s how I keep it simple:

🥣 Craving lentils? Canned chickpeas work when time is short.

🐟 No time to bake salmon? Wild-caught canned salmon makes a quick, nutrient-dense fish salad.

🌙 Working again tomorrow? I may eat my usual dinner at breakfast and enjoy Greek yogurt, berries, nuts, and seeds after work. It’s easier to digest before bed, helps me meet my nutrition goals, and gives me more time with family.

The goal isn't perfection. It's consistency.

I supplement strategically, follow specific exercise programming, and continually study strategies to improve health and performance. But especially as a shift-working nurse, my priority is mastering the basics!

Shift work requires a specific strategy to stay healthy, strong, and resilient. Find what works for YOU, make it sustainable, and keep showing up for yourself.

Have a great weekend, and remember to nourish your body! ❤️

10/16/2026

Four years ago, when I decided to go back to school for nursing, I began working as a CNA on a very busy surgery and trauma floor.

I worked two days per week, then once every two weeks when I started nursing school. I had plenty of time to recover, balance the intensity of shift work, fit in my workouts, and not miss too many family events.
 Now, working 3–4 12-hour shifts per week as a nurse, that has changed! Recovery, training, and especially nutrition require a full-time strategy not just for the shift ahead, but for the four days when I’m not at work! This is especially true because I’m still in school full-time earning my BSN.
 I’m using strategies actively being studied for midlife women juggling multiple demands, from kids to careers. I adapt these recommendations to fit my world, understanding that some things should be principles and others best practices.
 Principles = Nonnegotiables = Things I live by
* Nutrition
* Exercise and staying physically active
* Sleep
* Hydration
* Being a good person and working hard
*
"Nice to haves" = Great ideas to adapt to your world when they make sense
* Strategic supplementation
* Heat/cold exposure
* Meal timing
* Wearables and trackers

It’s easy to get wrapped up in applying a complex tool to fix a framework that isn’t currently working because it appears to be a shortcut.

But in reality, we just need to become masters of the basics. Many things then begin to improve, from our energy and body composition to our mood!
 Want to know something funny?

🤗I realized that taking eight minutes to mostly dry my hair after swimming before work significantly reduces my stress when rushing from the pool to the hospital.
 Little things compound to achieve BIG results!

 We can do this! Have a great Friday! 💪

 

10/14/2026

👊🏻Training… I hear so often that there is no time.

Reality: shift work makes you feel like there is no time! And then we add on perceptions of what training and exercise should look like.

For example, if we only have 30 minutes… is it even worth it?

My answer? Yes, absolutely it is worth it!

Small doses of exercise, especially when strategic to unload tissues that become overloaded, tight, dehydrated, and weak, can impact the quality of our movement throughout the day.

In this circuit, I was preparing my body to sprint around Busch Gardens for the day, but also for coding, driving for many hours, and preparing my body to go back to work today!

I think about the big rocks when it comes to helping my body move in a more coordinated way: feet, ankles, hips, rib cage. Rotation and extension!

Here's how I organize my 30 minutes:
👉🏼0–10: Ground to standing + lunge matrix 👉🏼11–20: 𝗩𝗶𝗣𝗥 𝗣𝗥𝗢 squat and shift + loop band drill
👉🏼21–30: 𝗩𝗶𝗣𝗥 𝗣𝗥𝗢 lunge and shift overhead + footwork/balance

You walk away from training sessions like this feeling engaged, connected, and ready to move more!

Preparing your body to move more may be just the thought process you need to break through this stagnation and feeling of being overwhelmed by the thought of adding in something hard and time-consuming.

Exercise, movement, and drills that make sense and translate to everyday life make everything easier because when our body moves better, we feel better.

Enjoy the drills! And let me know below how you will fit in your microdose of movement!

10/09/2026

Shift work, nursing, and nutrition 👉🏼oh man, what a difficult combo! You could pack the most fabulous lunchbox, but some days it is nearly impossible to execute!

Or, you are so far off schedule and the previous meal was 8 to 10 hours ago.

It's so easy to grab something quick to pop your blood sugar up that does nothing but spike and crash. This is where having an idea of foods that pack a huge nutritional punch can make a big difference!

So I have a few things that I have as a go to for moments when I have a chance to grab something quick and get right back to work… One of my favorites are smoked oysters!

Wait, don't stop reading! They pack such a huge nutritional punch which then benefits, energy, stamina, physical recovery, and definitely your workouts!

👊🏻 Zinc which protects immune system and fights inflammation
👊🏻B12 energy, production and nerve health
👊🏻 omega-3, potassium and magnesium decreasing inflammation and improving 💙 health
💪🏻 protein for tissue repair and muscle health

Grateful to my very insightful daughter for the quote! Hers applied to soccer, but Mein applies to becoming the best L&D nurse that I can! Good thing I have amazing role, models, and strategies!

We can do this! Shift work does not have to break us!

10/07/2026

Today, I do not have the time, but I did it anyway!

😵‍💫Even if I never feel motivated to do it… I better be disciplined to do it!

🤗I can create the scaffolding that holds me up on days when everything could go to pieces.

I never want to not be able to make the choices in my life. I want to maintain my freedom, which is what exercise gives me. It builds capacity, resilience and ability!

I'm willing to do what it takes now, to rely on that scaffolding that I'm building so that
I always get a choice! Nothing is more frustrating than asking somebody else for permission because I cannot do it for myself!

Motivators way beyond the & in addition to the aesthetic:

👊🏻Independence!
👊🏻Self pride!
👊🏻Ability to do for yourself, your family, and have plenty left to give to other others!
👊🏻Mental clarity
👊🏻Confidence
👊🏻Sense of calm

Nutrition AND training should have low barriers to make it sustainable! This week nutrition is the hot topic:

💙Keep mastering the basics...eat breakfast, hydrate, focus on fiber and protein!

💜Eat enough to nourish, feel satisfied, and not crave sugar, caffeine, and snacks.

These are little things that compound!!!

10/05/2026

Nourishing Your Body on a 12-Hour Shift 👊🏻

Isn't it crazy that we have to put so much intention and thought into simply how we are eating and nourishing our bodies?!

I think it's a lot easier for us to just ignore it and say, "Oh, that's too complicated. I'll just figure it out or do the best that I can."

👎🏼Unfortunately, that mindset often does not pan out!

It is worth the time and especially the effort to put in the minutes to put together meals that aim to hit fiber, protein, and nutrient quality!

That translates to understanding some of the BASICS of nutrition and becoming a master of those!

First, here are the challenges:
* TIME!!!!!!!!
* Time.
* Did I mention time????
*
I need strategies that are sustainable, effective, and simple. I also need to maintain an open mindset, be flexible, and be routine-driven.

Often, I am not hungry first thing in the morning, especially after training… but I know if I don't eat first thing, I may not eat until 2 or 3 PM.

Ideally, I don't want to eat at 7 or 7:30 PM right before sleep, but if I don't, I underfuel for the day, and that affects training and recovery from work!

Much of this is remedied with a simple tool: a lunchbox and a routine!

Nurses are smart!

Fundamentally, we understand the importance of consistent nutrition. But… environment sometimes dictates behavior!
I think basic strategies:
🫐 Dark, deep colors of berries, Greek yogurt, Chia seeds, Pumpkin seeds
👏Win!

🧡Lentils, Greens, Salmon/Chicken… etc. 🌈 easy, sustainable, consistent!

If I can't make a sit-down meal happen, I choose protein with minimal ingredients and a whole food like an orange or apple. Something portable.

All of it goes in my lunchbox, which is always packed and ready to go the night before a shift.

It has to be because all of that cannot happen in the morning!

More on this thought process this week. 💪

10/02/2026

Nurses! Can we win the beginning of the day AND the end of the day?

🙌Thank you to Gabby Reece who shared this on the proofofpractice_ podcast! We can apply this thought process not only to workdays, but also to days off!

This thought process helps with planning because typically, there’s less interference with executing our plan when we first wake up. 🌈 The biggest barrier to overcome? Our own habits.

Here are some strategies to win the beginning of the day:

• Have your workout planned, clothes laid out, and fuel ready to go.

• Pack your food the night before for the day ahead. Go ahead and put it all in your lunchbox and put your lunchbox in the fridge so all you have to do is grab it and go!

• Make your coffee at home. Reduce plastic, save some cash, and save time!

• Hit 30–50 g of protein before you start work or start your day! Get your body in the habit of doing this and recognize how much more clearly you think, feel, and function.

When it comes to the end of the day:

🌙 Avoid habits that happen because you’re tired—mindless snacking, alcohol, overeating. Swap it!

• Find a low-barrier form of movement: breathwork, stretching, simple core exercises, and/or meditation.

👉🏼Give it 5–10 minutes and notice how you can shift those patterns.

More later this week on end of day!

It’s often not huge changes that move the needle, but little things done consistently over time that create massive impact.

We can do this! Nurses are strong, smart, and resilient. We just need the right inputs! 💪

09/25/2026

Bound & determined!!!

Nurses are giving, hard working, insightful, caring, and resilient but the art can be lost in the incredibly difficult task of shift work.

We can do better!

06/20/2026

Signing in the garden this morning… Nervous system reset, light, nature, all the angles!

06/17/2026

There is extensive support that skipping breakfast and pushing the first meal to 2PM as a busy woman creates a severe physiologic stressor (1). Metabolism is regulated by light-dark cycles and food intake (2). Cortisol naturally peaks in the early morning…this is GOOD, we want this! But skipping or skimping on food drops blood sugar and signals crisis in the brain. This causes a prolonged cortisol activation, triggering chronic exhaustion and systemic inflammation…we do NOT want this.

Ok, so…great news! WE can change the habit of not eating. AND…NO time to eat or no appetite for food cannot be a reason not to eat, because you have to change the habit to have a better outcome.

WHY you may not be hungry in the morning…
1. Eating too much, too late in the evening.
2. Inefficient elimination…are you constipated?
3. Poor digestion…do you feel bloated after meals?
4. Low muscle mass or low physical activity…there is a difference between running around like a crazy person, stressed, and performing physical exercise.
5. Self labeling…”I am just not a morning person”
6. Caffeine before food driving down appetite.

WHAT TO DO…
1. Eat on a schedule…get your body in the groove, plan to eat breakfast even if you are not hungry.
2. Meal prep…have it ready to go so you don’t have to think in the morning.
3. Center your meal around protein; skip the bars and go for a whole food meal!
4. Move at night after dinner…something that involves all of you moving for 20 min.

(1) PMID: 39027820; (2) PMID: 33413444 (3)

Address

Holly Springs, NC
27540

Website

http://www.amyslatercoaching.com/

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