“What to Do If You’ve Just Been Diagnosed with High Blood Pressure”
Richie Ramirez • May 3, 2025
Hypertension? Here’s the Smart, Safe Way to Take Control of Your Health
If your doctor just gave you the news that your blood pressure is dangerously high, you’re not alone. Nearly 1 in 2 adults in the U.S. has high blood pressure—and many don’t realize it until the damage has started.
Book Free Intro Session
The good news? You can take control starting today.
Here’s a 3-step plan backed by research and trusted by professionals:
Step 1: Talk to a Professional First
Before jumping into a new diet or workout program, it’s critical that you get cleared by your doctor—especially if you’re on medications or experiencing symptoms.
Then, seek out qualified professionals who understand the medical side of fitness.
At Roswell CrossFit, we have:
Staff members that have over 30 years of experience in the medical field, including EMS, ER, and Family Practice.
We’re not guessing when it comes to your health—we’re guiding you with real expertise.
Step 2: Eat for Your Heart
Start simple: cut out processed foods and reduce saturated fat and sodium.
The DASH
diet (Dietary Approaches to Stop Hypertension) is one of the most recommended nutritional approaches. Research shows it can significantly lower blood pressure in as little as two weeks.
Key adjustments:
• More vegetables, fruits, lean proteins
• Fewer salty snacks, fried foods, and sugary drinks
• Hydration and portion control
Step 3: Start the Right Kind of Fitness Program
Many people believe they need to jump into intense cardio or HIIT, but that’s not always safe—or effective—right away.
What works best: • Moderate-intensity cardio (walk/jog, biking, rowing, skiing)
• Strength training 2–3x per week
• Fitness variance — your heart, like any muscle, responds best when challenged with different types of effort, not just repetition
💡 Studies show that combining cardiovascular training + resistance training leads to more consistent blood pressure control than cardio alone.
Bonus Step: Track Your Progress with the Right Markers
You can’t manage what you don’t measure.
• Regular BP checks
• Cardiovascular fitness benchmarks (VO2max, resting heart rate, etc.)
• Blood labs (lipids, glucose, inflammation markers)
At Roswell CrossFit, we help clients track all of this through structured check-ins and refer to licensed providers when needed.
What the Research Says:
• American Heart Association recommends 150 minutes/week of moderate aerobic exercise to reduce blood pressure.
• The DASH diet can reduce systolic BP by 8–14 points (JAMA, 2001).
• Resistance + cardio training together lower BP more than either alone (Hypertension Research, 2016).
If you’re serious about taking control of your health, don’t go it alone.
Book a Free Intro Session and we’ll build a plan that matches your lifestyle and puts your health first.
Discover how much progress you can make in just 8–12 weeks with the right program. Backed by science, this blog shows why summer is the perfect season to reset your health — especially for teachers looking to feel their best before fall.
Why even the fittest athletes and most consistent gym-goers still need a coach.
At Roswell CrossFit, we believe personal training isn’t just for beginners — it’s for anyone serious about getting better, staying accountable, and reaching the next level.
Even small changes can make a massive difference when the goal is big. Having a coach or personal trainer in your corner keeps your progress focused, consistent, and built around your life — no matter how busy your schedule is.
Coach Hernandez is a coach for a rival school across town. However, during the state powerlifting meet, he assisted one of our athletes in a tough situation. It made me admire him more, and want him to be recognized for his actions so that other coaches may duplicate his actions.
For so many women, the gym is more than a place to work on physical strength-it's a sanctuary for the mind.
From walking into the gym at ages 6 and 8 to standing on the state podium this weekend, Vasanti and Yaretzi have shown what long-term dedication, consistency, and heart can accomplish. 💪
With 1st and 3rd place finishes at the State Powerlifting Championships, these two aren’t just strong—they’re well-rounded athletes who excel in CrossFit, soccer, cross country, and basketball. This post highlights their journey, how starting young laid the foundation for success, and why we believe in training for life—not just for a season.
🏆 Tap to read how years of hard work turned into championship moments.
Losing weight isn’t just about working harder—it’s about working smarter. Too many people fall into the same traps when trying to lose weight: ❌ Crash diets that aren’t sustainable ❌ Overtraining & burnout ❌ No accountability or structured plan ❌ Focusing only on cardio instead of strength & nutrition That’s why we created the 8-Week Weight Loss Challenge—so you stop guessing and start seeing real results. ⸻ What’s Holding You Back? Most people start strong but lose momentum because they: 👉 Try to overhaul their diet & workouts all at once – This leads to burnout. 👉 Don’t have a plan – Random workouts & inconsistent eating won’t get results. 👉 Focus only on the scale – Fat loss isn’t just about weight; it’s about strength, confidence, and how you feel. We fix these mistakes in our 8-Week Weight Loss Challenge. ⸻ What You’ll Get in the Program: 🔥 Targeted fat-burning workouts – Designed for maximum results in minimal time. 🥗 Simple & effective nutrition guidance – No fad diets, just real food & smart choices. 💪 Accountability & expert coaching – Led by Coach Keila to keep you on track. 🏋️♀️ Supportive community – A group of people working toward the same goal—so you don’t quit when it gets tough. No more frustration. No more second-guessing. Just results. ⸻ How to Join 📅 Challenge Starts: April 1st 👤 Coached by: Coach Keila 💰 Members: $149 | Non-Members: $299 🚀 Spots are limited—don’t wait! Contact Coach Keila today!!! ⸻ Why This Challenge Works ✅ We focus on long-term results, not quick fixes. ✅ You’ll build habits that last beyond 8 weeks. ✅ You’ll feel stronger, more confident, and actually enjoy the process. This is your chance to stop starting over and finally commit to real change. Will this be the moment you take action? 🔥 Contact Coach Keila to secure your spot! ⸻ Losing weight isn’t about suffering—it’s about training smart, eating right, and staying consistent. Let’s do this together. Your transformation starts NOW. 💪 Join us for the 8-Week Weight Loss Challenge and make this the year you finally get the results you deserve. #WeightLossChallenge #RoswellCrossFit #TrainSmart #BurnFatBuildStrength #DoHardThings #SummerBody
Memorial Day at Roswell CrossFit means one thing—Murph. It’s not just a workout. It’s a grueling test of endurance, strength, and mental grit. It’s a tradition. It’s a challenge. It’s a way to push your limits while honoring a hero. But let’s be real—Murph is tough. 1 mile run. 100 pull-ups. 200 push-ups. 300 air squats. 1 mile run. If you’ve ever done it, you know that winging it leads to suffering—slow reps, burning muscles, and a struggle to finish. But what if this year was different? What if this year, you felt strong, prepared, and ready to PR? ⸻ The Problem: Most People Show Up Underprepared For a lot of people, Murph ends up being a battle of sheer willpower because they didn’t train for it. • Their arms gas out before finishing pull-ups. • Push-ups turn into 2-rep sets. • Legs feel like jelly before the final mile. • Breathing becomes the biggest challenge. Sure, you’ll survive. But why just get through it when you could crush it? That’s why we created the 8-Week Murph Prep Program—so you’re not just hoping to finish—you’re confidently training to dominate. ⸻ The Solution: Train Smart, Perform Better Our Murph Prep Program is designed to build up your endurance, strengthen the movements, and help you develop the strategy needed to attack Murph the right way. 💪 What You’ll Get in the 8-Week Program: ✔ Progressive endurance & strength training for pull-ups, push-ups, squats, & running. ✔ A structured plan to improve performance while avoiding burnout. ✔ Scaling strategies—whether you’re going RX or modifying the workout. ✔ Expert coaching from Coach Yaretzi to keep you on track. ⸻ The Details 📆 Program Start Date: March 23 🏋️ Meets: Sundays & Wednesdays 👤 Coached by: Coach Yaretzi 💰 Pricing: Members: $79 | Non-Members: $149 🔥 Spots are limited! Don’t just survive Murph—train to dominate it. 🔥 Contact Coach Yaretzi ASAP! ⸻ Why You Should Join ✅ Avoid injury & burnout – Learn how to pace yourself and move efficiently. ✅ Improve endurance – Master running and bodyweight volume work. ✅ Get mentally prepared – Build confidence so you don’t hit a wall halfway through. ✅ Train with a plan – No more hoping for the best—this program gives you structure. Memorial Day is coming fast. You’ve got two choices—show up underprepared and struggle through it, or train smart and set a new PR. What’s it going to be? 🔥 Contact Coach Yaretzi ASAP! ⸻ Final Thoughts Murph is tough—but you don’t have to suffer through it. Train the right way, and this year will be different. Let’s get after it. See you in training! 💪🔥 #MurphChallenge #RoswellCrossFit #MurphTraining #DoHardThings
We’re 15 weeks into the year, and by now, a lot of people have already fallen off track with their fitness goals. If that’s you—don’t stress. The problem isn’t you. It’s how most people approach fitness.
Here’s where they go wrong (and how you can fix it).
Ever feel like tracking macros is confusing or like you’re not sure if you’re doing it right? You’re not alone. Many people get overwhelmed, but here’s the truth: it’s trial and error until you find what works for your body and your goals. Most people don’t struggle in the gym. They show up, work hard, and push themselves. The real battle happens in the kitchen—and even more than that, in the mindset around food. If you don’t have a strong support system at home, it can feel impossible to stay on track. So, How Do You Actually Figure Out Your Macros? ✅ Start Simple – Use a free macro calculator (like MacroFactor or Macro Calculator). ⬅️ This is a golden nugget that only a few people know about. If nothing else, use the principles from this website to build a solid foundation. ✅ Track for Awareness – Even if you don’t track forever, logging your food for a few weeks helps you see patterns. A simple rule: • 4 weeks = Trial phase (get used to tracking). • 8 weeks = You will have real data to make smart decisions on diet, training plans, and recovery. ✅ Adjust Based on Results – If your goal is fat loss but the scale isn’t moving, tweak the numbers. Don’t overthink it—just use the golden nugget website I listed above 🙏. ✅ Accountability is Everything – Staying on track is tough when you’re the only one trying. Having the right support can be the difference between spinning your wheels and actually making progress. Who’s Holding You Accountable? If you’re relying solely on willpower, you’re making this harder than it needs to be. Most people succeed when they have: ✔️ Someone helping them see blind spots. ✔️ A system for tracking progress and making adjustments. ✔️ A support network that keeps them honest when motivation dips. If you don’t have that kind of support, let’s fix that. ✅ Book a Free Nutrition & Fitness Intro ASAP! No more guessing. No more spinning your wheels. Just results. 🔥 Richie
