minimum effective dose
more results. less time. built for real life.
$97
you don’t need more time.
You need a better plan.
Firefighters don’t always have the luxury of long recovery windows, predictable schedules, or 90-minute gym sessions. Between shift work, family, and the daily chaos of the job, training often becomes another stressor—or gets dropped altogether.
But here’s the truth: you don’t need more. You need the right dose.
Minimum Effective Dose is a no-fluff, efficient training plan that delivers real results in just 30–40 minutes, four times a week.
It’s built to match the demands of your life and still move the needle forward—without wrecking your body or burning you out.
IF YOU ARE HERE, CHANCES ARE…
❌ You’ve been consistent with training, but your plan is either taking too long or going nowhere.
❌ You’re tired of circuit-heavy, random workouts that leave you sore but don’t build strength or capacity.
❌ You want something structured, efficient, and proven—but built for your world.
❌ You don’t want to spend your limited free time second-guessing your workouts.
❌ You’ve outgrown the “go hard or go home” mentality—but still want to train hard and feel capable.
Imagine instead…
✅ A simple, clear training plan that actually fits your schedule
✅ Workouts that take 40 minutes or less—and still deliver real progress
✅ Strength and conditioning sessions that build resilience, not just fatigue
✅ Strength and conditioning sessions that build resilience, not just fatigue
✅ Prehab-style warmups that prep your body instead of wasting your time
Introducing: Minimum Effective Dose
A 12-week program that proves intensity and intention beat endless volume every time.
This isn’t watered-down training.
It’s strategic, progressive, and efficient—for people who are already putting in the work and want to keep getting better without sacrificing recovery or burning out.
Here’s what your weeks will look like:
2 Strength Days
Each day includes a purposeful warmup that acts as joint prep and movement quality work, followed by 4 main lifts with clear progression built in. No fluff. No wasted reps. Just strength that carries over to your life and the job.
2 Conditioning Days
One steady-state, moderate-intensity cardio session to build aerobic capacity and recovery.
One interval day to train job-specific resilience and engine power—without frying your nervous system.
Each workout is capped at 30–40 minutes so you can get in, train hard, and move on with your day.
Built for those who show up.
Minimum Effective Dose is for you if…
✔ You train consistently and want to keep making progress
✔ You want a no-BS plan that works with a full life, not against it
✔ You’re tired of burnout workouts that leave you guessing—or wrecked
✔ You want strength and conditioning that translates to the fireground
✔ You need structure, not busywork
This program is not for you if…
✘ You rely on variety or randomness to stay engaged—this program is structured and intentionally repetitive to drive real progress
✘ You think soreness = success, and need to feel wrecked to feel like you trained
✘ You’re chasing flashy over effective - because the best training plans never are
What’s included
✅ 12 weeks of training (4 sessions/week: 2 lift, 2 conditioning)
✅ Each session is 30–40 minutes
✅ Delivered through my training app (video demos, timers, and tracking included)
✅ Warmups that double as prehab to keep your body durable
✅ Optional breathwork built in—no drawn-out cooldowns
✅ Built-in alternatives for exercise preferences and equipment access
✅ Structured progressions with guidance on how to load and adjust
✅ Clear direction—just show up and follow the plan
Hey,
I’m Vanessa Frost-Piedrahita.
I’m a department Health & Fitness Coordinator, a strength coach, a movement nerd with a master’s in kinesiology, and a firefighter spouse who sees the toll this job takes—up close and personal.
And here's what I know: most firefighters don’t need longer workouts.
They need better ones.
You’re already juggling shifts, stress, and life. You don’t have time to waste guessing what to do in the gym—or digging yourself into a hole trying to keep up with workouts that were never built for you in the first place.
Minimum Effective Dose is built on what actually works—rooted in training science, real-world fire service experience, and coaching systems that have helped hundreds of firefighters build strength, stay consistent, and keep showing up for the long haul.
WHAT you’ll walk away with
✅ A stronger, more capable body—without extra hours in the gym
✅ A realistic, repeatable structure for strength + conditioning
✅ Confidence that your training matches your goals and your life
✅ A clear sense of progress—without burnout
✅ The ability to pivot into busier seasons without losing momentum
All for $97.
FAQ’s
Do I need a gym?
Yes, this program is gym-based—but it includes built-in alternatives for equipment and movement preferences.
What if I’m new to lifting?
As long as you’re already training consistently, you’re good. The program isn’t advanced—but it does require you to show up and follow through.
Do I need to do all 4 sessions?
Yes. This program is structured for full-body progress across 4 days. It’s not designed to be cherry-picked or run at half-speed.
What if I miss a DAy or week?
Life happens. Pick back up where you left off and keep moving forward. If we’re talking about a week, just repeat where you left off. Consistency over perfection, always.