North Andover Officer Shot by Wife: Tragedy Brings Postpartum Depression Into Focus

 

---

I Tried Functional Training for 3 Months to Lower My Blood Pressure—Here’s What Happened

Like many people, I didn’t give much thought to my blood pressure until a routine check-up gave me a wake-up call: prehypertension.

My doctor gently warned me that if I didn’t make some changes, I could be looking at medication down the line. Rather than go that route immediately, I decided to try a more natural approach—functional training.

For three months, I committed to a consistent, structured fitness routine built around functional movement. I wanted to see if this type of training could improve my cardiovascular health and, specifically, lower my blood pressure.

Here’s what happened—physically, mentally, and emotionally.

---

💡 What Is Functional Training?

Before diving into the results, let’s define what I actually did.

Functional training focuses on exercises that mimic real-life movements—lifting, squatting, twisting, pulling, pushing—helping your body move better and more efficiently in everyday life. Think:

• Squats

• Lunges

• Kettlebell swings

• Plank rows

• Step-ups

• Farmer’s carries

Unlike machine-based gym workouts, functional fitness uses bodyweight, free weights, and compound movements to engage multiple muscle groups—and the heart—at once.

It’s strength meets cardio, with a focus on mobility, stability, and endurance.

---

🗓️ My 3-Month Training Plan

I started working with a certified personal trainer who specialized in functional movement and cardiovascular health. Here’s what my weekly routine looked like:

3 Days a Week – Functional Strength Circuits

• Warm-up: 5 mins (dynamic stretches + light cardio)

• Circuit (repeat 3x):

  • Goblet squats – 12 reps

  • Kettlebell deadlifts – 10 reps

  • Plank to push-up – 30 seconds

  • Dumbbell step-ups – 10 reps/leg

  • Farmer’s carry – 30 seconds walk

  • Bent-over rows – 12 reps

• Cooldown and mobility work

2 Days a Week – Cardio + Core

• 20–30 min brisk walk or stationary bike

• Core circuit (3 rounds):

  • Russian twists – 20 reps

  • Bird-dog – 10 reps/side

  • Side plank – 30 seconds each side

  • Glute bridges – 15 reps

Daily – Walks and Breathing

• Minimum 7,000 steps/day

• 5 minutes of box breathing or guided relaxation each night to lower cortisol

---

📉 The Numbers: Did It Work?

After 90 days, here’s how things changed:

Metric	Before	After 3 Months
Blood Pressure	138/85 mmHg	120/78 mmHg ✅
Resting Heart Rate	76 bpm	68 bpm
Body Weight	+2 lbs (muscle gain)	Stable
Waist Size	1.5 inches smaller
Mental Stress	High	Significantly reduced

Yes, you read that right. My blood pressure dropped 18 points systolic and 7 points diastolic—without medication.

---

🧠 What Else Changed

• Energy Boost: I didn’t hit the 3 p.m. slump like I used to.

• Better Sleep: Falling asleep became easier and deeper.

• Mood Lift: I felt less irritable, more confident, and more resilient.

• Improved Mobility: Tasks like bending down or climbing stairs became smoother and pain-free.

---

🍽️ Supporting Habits That Helped

I didn’t overhaul my diet completely, but I made a few smart changes to support my training and heart health:

• More leafy greens and berries

• Switched to whole grains

• Cut back on added sodium

• Started meal prepping to avoid takeout

• Hydrated more consistently

---

🔑 Key Takeaways

Here’s what I learned:

1. Consistency beats intensity — You don’t have to go all-out; just show up regularly.

2. Functional training is doable at any age — It’s scalable and gentle on the joints.

3. Stress management matters — Breathing exercises really do lower blood pressure.

4. Strength + mobility = better heart health — Lifting weights is great for your cardiovascular system.

5. You can change your health story — even in just a few months.

---

🏁 Final Thoughts: Functional Fitness Works

Functional training didn’t just help me lower my blood pressure—it helped me feel stronger, more mobile, and in control of my health.

Whether you’re managing prehypertension, trying to avoid medications, or simply want to feel better in your own skin, I can say this with confidence: functional training is a powerful, sustainable tool.

So if you're under pressure like I was, don’t ignore it. Move with purpose—and start today.

---

📌 Bonus: My Go-To Beginner Functional Training Workout

(Coming soon — or subscribe below to get early access!)

---

Would you like this turned into a downloadable PDF, Instagram carousel, or email newsletter?