Numbers don’t lie, but they don’t always tell the full story either, until you know how to read them. F45 member Gabi decided to find out what her blood work could reveal about her training, recovery, and overall health, partnering with Joi + Blokes to get a closer look under the hood. In this Q+A, she walks us through the process step by step: what testing actually involved, what she discovered along the way, and how those insights reshaped the way she trains.
Whether you’re blood-test-curious or just looking to optimize your next PR, Gabi’s experience offers a real, unfiltered look at what it means to train smarter, not just harder.
The Joi + Blokes Blood Testing Experience
F45 Training: What’s your name, age, and how long have you been training at F45?
Gabi Kooiman: Gabi Kooiman, 21, 1.5 years
F45 Training: What first made you curious about blood testing: was it something specific (energy, sleep, performance) or general curiosity about your health?
Gabi Kooiman: I had noticed something was very off with my training and energy levels. It seemed like everyone around me was training so easily, and I knew deep down it wasn’t just my willpower that was the problem.
F45 Training: Before this, had you ever had bloodwork done outside of a standard doctor’s visit? How did this compare?
Gabi Kooiman: I had done a standard blood test with my doctor, but something still seemed off and I wanted a more in-depth look. This was so much more comprehensive and informative than anything I’d done before.
The Joi + Blokes Process: Step by Step
F45 Training: Walk us through the day of your test: where did it happen, how long did it take, what was the actual experience like?
Gabi Kooiman: Someone came straight to my house, we did my bloodwork right on my living room couch, and 15 minutes later it was done. It was so easy and relaxed. My cat didn’t even move from her nap the entire time!
F45 Training: Was there anything about the process that surprised you (easier/harder/faster than expected)?
Gabi Kooiman: Within a week I had my results. They sent a detailed breakdown of every biomarker we tested with easy-to-read charts so I could immediately see what was going on.
F45 Training: How long did it take to get your results back, and how were they delivered to you?
Gabi Kooiman: Within a week I had my results. They sent me a super detailed email going over every single biomarker we tested. They also showed my results in easy to understand charts so I could immediately pick up what was off.
“Blood testing gives us an opportunity to look beyond how someone feels or performs on a given day and better understand what may be happening beneath the surface. When we evaluate biomarkers alongside symptoms, lifestyle, training, sleep, and nutrition, we can help patients identify areas that may need support and make more informed, personalized decisions about their health.” -Dr. Lanae Mullane, ND
The Results
F45 Training: Without getting too personal: was there anything in your results that surprised you?
Gabi Kooiman: Absolutely. The very first hormone tested, my cortisol, was off the charts high. I suspected it might be elevated, but not to that degree. I also discovered quite a few deficiencies I had no idea about.
F45 Training: Did Joi + Blokes walk you through what the numbers actually meant, or did you have to do some digging yourself?
Gabi Kooiman: My clinician and I spent an entire 30 minutes going through all of my results together. She didn’t just explain the numbers, but she educated me on what they actually mean for my body, how they impact me day to day, and how different systems affect each other. I left feeling genuinely informed about my own health.
F45 Training: Did anything in your results change how you train, eat, or recover day to day?
Gabi Kooiman: After using the supplements for a couple of weeks, I noticed a huge shift in my training, recovery, and energy. I was showing up to sessions ready to go, recovering much faster, and no longer needing daily naps just to feel alert. As an athlete and coach, the supplements aren’t just helping me as a person, they are helping me do my job better. Absolutely worth it.
The Impact
F45 Training: Has anything shifted for you, physically or mentally, since getting this insight into your body?
Gabi Kooiman: I feel worlds better. I can tell my body is more balanced and ready to perform. I recover faster between hard training sessions and feel more steady throughout the rest of my day too.
F45 Training: Would you say this changed how you think about your health beyond just fitness?
Gabi Kooiman: Joi + Blokes hasn’t just improved my training, but it’s helped me show up better in every area of my life. I’m more alert at work, more present with friends, and honestly just a happier person overall.
Advice for Others
F45 Training: What would you tell another F45 member who’s on the fence about doing this?
Gabi Kooiman: This is one of those investments I wouldn’t second-guess. If I hadn’t done this, I could have gone years not knowing what was going on in my body. Now I get to train with my body actually working with me instead of against me.
F45 Training: Any tip for someone about to go through the process for the first time?
Gabi Kooiman: Relax! You’ve already made a great decision for your health and the experts will take care of the rest.
Closing thoughts on Joi + Blokes Process
F45 Training: One word to describe the experience?
Gabi Kooiman: Informative
F45 Training: Biggest surprise?
Gabi Kooiman: How many areas I had deficiencies and concerns I never would’ve known about without testing
F45 Training: Would you do it again?
Gabi Kooiman: 100%!!!!
To learn more about Joi + Blokes visit https://f45training.com/joi-blokes/
To explore your exclusive offer as an F45 member visit https://joiandblokes.com/f45-x-joi-blokes/
*This article is not intended to serve as medical advice.
