Gloucestershire &amp; Worcestershire

<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanstretch-1000x667.jpg" alt="woman stretching " class="wp-image-79919" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanstretch-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanstretch-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanstretch-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanstretch.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



If you’ve ever dutifully smashed out five gym sessions a week or slept a saintly eight hours, and still wondered why nothing is changing (except your rising irritation), you could unwittingly be the victim of the modern wellness myth machine.



To help us separate fact from fluff, we roped in Cotswolds-based fitness expert Adam Powell, founder of Flux Health. This Personal Training company has a holistic, 360° approach to feeling fit and well, with nutrition and mental health just as important as the numbers on your FitBit.



After 26 years in the fitness world, spent training clients everywhere from the UK to South Africa, Powell knows a thing or two about what really works &#8211; and what&#8217;s a myth. 



Here&#8217;s how to spot the wellbeing whoppers &#8211; and the truths that might just transform your wellbeing and fitness for good.







<h2 class="wp-block-heading" id="h-myth-you-need-8-glasses-of-water-a-day">MYTH: You need 8 glasses of water a day</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanwater-1000x667.jpg" alt="woman drinking water " class="wp-image-79903" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanwater-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanwater-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanwater-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.womanwater.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



REALITY: This idea started in 1945 when US nutrition experts said we needed 2.5 litres of fluid a day, including the water in food. That crucial detail got lost and suddenly everyone was clutching refillable bottles like their lives depended on it.



More recently that advice has changed to ten glasses a day. Soon after wakingm start with drinking a 240ml glass-full &#8211; as a guide &#8211; sip steadily rather than throwing it back, and add electrolytes if you’ve been working out. If the thought of all that liquid has you imagining a day spent dashing to the loo, relax. Build up slowly through the day, let your body ease into the routine over a couple of weeks and it will adapt.







<h2 class="wp-block-heading" id="h-myth-you-can-create-a-habit-in-21-days">MYTH: You can create a habit in 21 days</h2>



REALITY: The famous “21-day habit” idea actually came from surgeon Dr Maxwell Maltz in the 60s, who noticed his patients took three weeks to get used to their new facial appearance after surgery. That had nothing to do with forming habits, but the idea stuck.



In real life, how long a habit takes depends on how big a lifestyle shift it is. One of the best ways to make it stick is to rope in a friend – knowing you&#8217;ve got a motivational buddy waiting for you on a dark February morning is pure gold. Keep your goals human &#8211; don&#8217;t vow to hit the gym five times a week; say two, nail those, and anything extra is a win. If it feels like a punishment, you’ll ditch it fast. 







<h2 class="wp-block-heading" id="h-myth-cardio-is-best-for-weight-loss-and-1000s-of-crunches-for-a-six-pack">MYTH: Cardio is best for weight loss (and 1000s of crunches for a six pack)</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.ropeswoman-1000x667.jpg" alt="woman doing ropes" class="wp-image-79905" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.ropeswoman-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.ropeswoman-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.ropeswoman-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.ropeswoman.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



REALITY: Cardio isn’t the magic bullet for weight loss, and doing endless crunches won’t give you a six-pack. Weight loss happens in the kitchen, not on the treadmill. Most of us wildly overestimate how many calories we burn and underestimate how many we eat. 



Your six-pack is just hiding under whatever you&#8217;ve been snacking on! Instead, create a calorie deficit and an eating style you can actually live with. You don’t have to ban toast or chocolate; just keep an eye on the numbers and adjust the day around it. And yes, sadly, wine counts too. One big pitfall is fixating on a target weight. People hit the magic number then slip back to “normal” eating and wonder why the scales creep up. Build habits you can keep.







<h2 class="wp-block-heading" id="h-myth-you-can-catch-up-on-missed-sleep-at-the-weekend">MYTH: You can catch up on missed sleep at the weekend</h2>



REALITY: Tempting as it is to rely on a lazy Sunday lie-in, sleep debt isn’t something you can simply top up. It’s the load-bearing pillar of mental and physical health, and consistency beats catch-up every time. One easy fix? Step outside first thing for 10–20 minutes of early morning light to coax your circadian rhythm back into line.



When you drift off at night, your body and brain get to work repairing and resetting. We run through 80 to 100 minute sleep cycles and need four to six of them to feel vaguely human. If your job has your brain doing somersaults all day, aim for a little more. Don’t bank on weekends to rescue you – make good sleep a weekday habit. Once you are in a sleep deficit you cannot catch up, consistent sleep is key and as boring as it sounds, stick to it.







<h2 class="wp-block-heading" id="h-myth-aim-for-a-minimum-of-10-000-steps-a-day">MYTH: Aim for a minimum of 10,000 steps a day</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.wpoandog-1000x667.jpg" alt="woman with a dig " class="wp-image-79910" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.wpoandog-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.wpoandog-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.wpoandog-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.wpoandog.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



REALITY: Slightly controversial but hear me out! The much trotted out 10k step rule wasn’t handed down by scientists in white coats – it was a catchy marketing slogan for a Japanese pedometer around the 1964 Olympics to get the nation moving! It stuck, but hitting 10k steps means roughly six miles and about two hours of walking, which is a tall order if you’re not spending your day chasing dogs or clients around a gym. 



For many people it becomes a source of guilt rather than a boost to wellbeing. New research shows that around 5,000 steps is enough to deliver real health benefits, and everything beyond that is a bonus, not a daily ultimatum.



 



<h2 class="wp-block-heading" id="h-myth-strength-training-is-for-muscleheads">MYTH: Strength training is for muscleheads</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.strength-trainin-1000x667.jpg" alt="woman doing press ups " class="wp-image-79912" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.strength-trainin-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.strength-trainin-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.strength-trainin-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.strength-trainin.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



REALITY: You must lift weights. Strength training isn’t just for gym bunnies in their twenties; it’s one of the best things you can do for your body at any age. Every time you lift something heavy your muscles contract, your heart rate elevates, blood pumps around the body faster and your tendons and ligaments are loaded. This in turn makes your bones stronger. 



It&#8217;ll help you lift children without hurting your back, gardening without seizing up the next day, climbing stairs, hiking the Cotswolds, feeling calmer and looking fabulous on holiday. And ladies, you will not bulk up. You don’t magically turn into a bodybuilder by picking up a dumbbell; that takes serious calories, hormones and supplements. What you will gain is strength, confidence and a body that says yes instead of creaking no.







<h2 class="wp-block-heading" id="h-myth-supplements-aren-t-necessary-at-all">MYTH: Supplements aren&#8217;t necessary at all</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.PILLS_-1000x667.jpg" alt="SUPPLEMENTS IN A HAND" class="wp-image-79914" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.PILLS_-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.PILLS_-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.PILLS_-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.PILLS_.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



REALITY: With ageing and busy lives supplements &#8211; whilst not essential &#8211; can be seriously helpful when your food, sunlight and movement fall short. My top picks? Creatine monohydrate, Vitamin D and Magnesium. Creatine is the most studied supplement out there, great for strength and with emerging research hinting at cognitive benefits. Vitamin D covers our chronic lack of sunshine, and magnesium is the new cool kid on the supplement block for better sleep.



But don’t let capsules replace common sense: eat well, get outside, and speak to a specialist or get blood tests before splashing half your pay cheque at the supplement aisle. 







PLUS &#8211; for Muddy readers only &#8211; get 10% OFF of longevity tests, blood work, coaching and personal training with the code MUDDY 10.







To find out more head to <a href="http://www.flux-health.com" target="_blank" rel="noreferrer noopener">Flux Health</a>, or email <a href="mailto:adam@flux-health.com" target="_blank" rel="noreferrer noopener">adam@flux-health.com</a>.







<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="933" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.adam2_-1000x933.jpg" alt="Adam Powell of flux health in cheltenham" class="wp-image-79902" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.adam2_-1000x933.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.adam2_-800x747.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.adam2_-400x373.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2025/12/1.adam2_.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /><figcaption class="wp-element-caption">Adam at Flux Health</figcaption></figure>







<h2 class="wp-block-heading" id="h-want-more-try-these">Want more? Try these:</h2>



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Debunked! 7 common fitness and wellness myths you’ve totally fallen for

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