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15/01/2026

Trained before a blood test? Here’s why that’s a problem

If you’re training consistently - first of all, respect.

But if you’ve got blood work coming up, here’s something most people (and even many trainers) don’t know - your training can completely throw off your blood test results.

Let’s break down what happens, why it matters, and what to do instead.

How resistance training can skew blood tests:

Creatine Kinase (CK): Goes way up after training - looks like muscle damage
Creatinine: Often falsely elevated - triggers kidney concerns
AST/ALT: Liver enzymes rise from muscle breakdown - may suggest liver disease
C-Reactive Protein (CRP): Inflammation marker gets elevated - mimics infection or chronic inflammation

These are all normal responses to training. But they’re not “normal” to your doctor if they don’t know you just crushed a leg day.

Cardio can also mislead:

Cortisol: Spikes for hours after long/intense sessions
Testosterone: Can drop post-cardio - makes your levels look low
White blood cells: Rise post-exercise - suggests “infection”
Glucose/Insulin: Altered if your blood sugar hasn’t stabilised yet

So how long should you rest before a blood test?

Training type Pause before testing

Heavy resistance training 48 - 72 hours

High-intensity cardio 48 hours

Light/moderate activity 24 hours

How to prep properly:

No intense training 48 hours before
Sleep 7-8 hours the night before
Drink water (but avoid food if fasting is required)
No caffeine on test morning (unless advised otherwise)
Tell your doc/lab about your lifestyle - especially if you lift heavy

Your blood test is only as good as the prep behind it.

You work hard in the gym, so don’t let a misunderstood lab result undo your efforts or scare you unnecessarily.

Stay strong and smart.

12/01/2026

So… how is the New Year treating you so far?

Still sticking to your resolutions, or did life already trip you up and make you think, “What’s the point, I’ve messed it up anyway”?

Yeah. We know this story.

New Year, new me. From 1st January you’ll quit smoking, stop drinking alcohol, cut out fast food, join the gym and turn your whole life around. All at once.

Sounds great on paper.

In real life? It rarely works.

Most people set completely unrealistic expectations and expect their body and mind to just… adapt overnight. They won’t. That shock is usually followed by frustration, guilt, and a slow return to old habits. One cigarette. One beer. One takeaway because work was exhausting and cooking feels impossible. You know exactly what we’re talking about.

That’s why at Atomic Wellness Hub we don’t believe in fairy tales - and we’d rather you stopped believing in them too.

Start small. Seriously.

If smoking is the issue, start there.

It’s not easy, but it is possible if you genuinely want it. And there’s no shame in asking for help - your GP can support you, and there are over the counter options that make quitting more manageable.

Alcohol?

If you drink every day, don’t jump straight to “never again”. Try weekends only. Then special occasions. And at some point you’ll realise you don’t actually need it to relax or socialise.

Fast food?

Tasty, sure - but think about what it does to your health. If you want food you don’t have to cook yourself, choose a good restaurant once in a while. Make it an occasion. Dress up. Invite friends. Turn it into something enjoyable instead of grabbing another sad cheeseburger. And if you think eating out is expensive, try adding up how much you spent on fast food last month… then imagine adding diabetes and blood pressure medication to that bill in a few years’ time.

Italian pizza once in a while, or a lifeless cheeseburger eaten on a couch? Exactly.

And the gym…

How many people sign up in January and go… twice? If at all?

If the gym scares you - don’t start there. Start with walking.

If you’ve had no physical activity for years, walking and getting your steps in is already a win. Then maybe add a home workout in front of the TV. And when you feel ready for more - then buy the gym membership. On your terms, not because it’s January.

And here’s the funny part: once you start moving, cigarettes suddenly become very unattractive. You run out of breath too quickly.

Alcohol? Empty calories. No point. Fast food? You’ll actually crave a proper, rich in protein meal instead. You won’t want to sabotage yourself.

This is how real change happens

Not all at once.

Not perfectly.

But consistently.

We hope we’ve convinced you that small steps beat dramatic resolutions every time. You don’t need to wait for 1st January. Or Monday. Or “the right moment”.

Start now.

We won’t promise it will be easy - it won’t.

But we are here to make it simpler.

Mike will bring structure to your training.

Gosia will take care of your nutrition.

No guessing. No stress. No pressure to be perfect.

You focus on yourself.

We’ll handle the rest.

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