ABOUT COACH

If you’ve been looking for a coach who truly understands the world and unique needs of the fire service, you’re in the right place. My goal is for every firefighter to:

Do strong work. Build strong minds. Live strong lives.

With firsthand insight and proven strategies, I’m here to support your health and performance—on the job and beyond.

Hi, I’m VFP.

Or Vanessa Frost-Piedrahita.

I'm a civilian strength & conditioning coach on a mission to improve firefighter health & performance.

When I started working with the fire service, I found that so much of the instruction and information out there for firefighters lived in the extremes. It gave little to no context for the fluctuations of shifts, daily life, or entire careers

My goal is to deliver high quality coaching and training programs that take into account the nuance necessary for firefighter health & performance for decades. Your needs and bandwidth change throughout your career and so should your training. I'm here to help guide you through that.

    • NSCA Certified Strength & Conditioning Specialist with Distinction (CSCS*D)

    • NSCA Registered Strength & Conditioning Coach (RSCC)

    • The Ready State Coach (TRS-C)

    • Pregnancy & Postpartum Athleticism Coach (P&PA-C)

    • USA Weightlifting Level 1 (USAW LVL1)

    • Crossfit Level 1 (CFL1)

    • Precision Nutrition Level 1 Nutritional Coaching Certification (PNL1)

    • Master Resilience Trainer, USAF

    • Peer Support Training

    • Yoga for First Responders

    • Founder of Firefighter Strength Coach (2022 - Present)

    • Health & Fitness Coordinator, TCESD2 (2016 - Present)

    • Interim Head Strength & Conditioning Coach, Southern Illinois University (2016)

    • Assistant Strength & Conditioning Coach, Southern Illinois University (2015)

    • Toro Strength: online strength & conditioning (2015-2020)

    • Graduate Assistant Strength & Conditioning Coach, Southern Illinois University (2013 - 2015)

    • Group fitness instruction (2012-2015)

    • Personal training (2009-2012)

  • MSED Kinesiology
    Southern Illinois University

    BS, Biological Sciences
    Southern Illinois University

Services

strength training for firefighters
Training Programs →
custom strength programs for firefighters
1:1 coaching →
Health coaching for firefighters
Size-Up Session →
Fire department health and wellness services
Department Services →

What others have to say

  • “Vanessa not only taught me how to lift correctly but also the value of patience and self-care. She helped me see the deep connection between physical and mental health, something I’d never truly understood before—and it changed my life. Her passion and ability to communicate in a way that resonates are unmatched. She’s given me the greatest gift a coach can offer: knowledge I’ll carry with me forever. Vanessa is absolutely amazing.”

    —JG, Firefighter

  • “Vanessa is THE expert for firefighter fitness and wellness! My department recently hired her for a female first responder wellness event, and she knocked it out of the park! Vanessa understands the time and energy constraints first responders face when getting fit. She is well-spoken, timely, and has a sarcastic sense of humor guaranteed to engage firefighters. Vanessa can balance lecture and hands-on training flawlessly. I highly recommend her as a speaker for your next event!”

    —Megan Lautz, Dietitian for Fairfax County Fire and Police

  • “Vanessa has proved her adaptability and large base of strength and conditioning knowledge through creating a program that enhances my speed, power and strength simultaneously. I feel more than prepared for the grueling assessment process of U.S. Army Ranger School that is designed to, physically and mentally, bring any tactical athlete to their breaking point. Whether your goal is to run a marathon, compete in the American Open, or embark on a healthy and rewarding lifestyle dedicated to fitness, Vanessa Frost is your best option. Not only will she work with you and adapt to your needs, throughout the process she will make you a better person than you started.”

    —RW, 1LT, IN, 3 BCT, 101st Airborne Division (Air Assault)