The notion that “more is better” is something we feel needs to be debunked. This is not only connected to exercise but also to other aspects of health. Simply put, too many of us put too much attention on the amount of anything health-related.

Through science, Aspire Coaching has led the way to assure that the success rate for our client’s health goals is completed by not doing more. It is not how much you need to do; it is how you apply the methodology to your schedule to gain the best results with the least amount of effort.

The same goes for sleep. A cornerstone of the foundation of good health and seeing results rising above the horizon. All our personal fitness trainers have put a lot of attention to our tailored personal training programmes on quality sleep. There is no need to explain what a bad night of sleep will do the following day – lack of energy and focus, feeling lazy and unmotivated, and even result in not making the right nutritional choices.

Adjusting training programmes when clients indicate they did not have a good night of sleep is almost a given because the results will not surface during that one hour in our private fitness studio.

We continue to believe we can catch up on bad sleep (quantitative sleep) by sleeping in, and thus extending the hours we lay in bed. As much as quantity is crucial, so is the quality of sleep. Extended hours in bed in a slumbering state do not automatically result in quality sleep. On average, we sleep less (approximately 6 hours a night, versus the recommended 7-9 hours).

This is where sleep rhythm comes into play.

The fascinating research done across the globe by renowned universities and research centres is now concluding that regular bedtime is of the greatest importance, too. Part of this is connected to the release of growth hormone (GW). It is no longer sleep deprivation that limits the release of growth hormone – an important protein-based hormone that controls body growth and repair as well stimulates the use of glucose and fat in the body – but also rhythm.

According to new 2022 findings from leading universities in the United States – particularly from the University of California, Los Angeles (UCLA) – reported that if we head down into dreamland 1-2 hours later than our usual bedtime, we may not get a healthy dose of growth hormone release from the pituitary gland. On numerous occasions, the release was practically zero on test subjects when analysing the findings. Humans do need a regular release of growth hormone (GW) for human development and performance.

Although GW is released around the clock, it peaks when we hit those first 90 minutes of sleep. At approximately the same time every single night.

All above is regardless of whether we sleep in or not. The connection with going asleep in alignment with your circadian rhythm (your biological clock) has been reaffirmed as of immense importance. While that 7-9 hours’ sleep is definitely one should aim for, upholding a regular bedtime has again shown not to be ignored.

As part of the Aspire Coaching programming, all our strategic coaching sessions include sleep strategies and looking into the sleep habits of our clients.
theaspireclub 23 january 2023, 2:53

Check out this winter health tips for fitness to ensure that you remain fit during the colder months. Around 90 percent of Americans do not eat enough fruits and vegetables during the winter months. You can still get nourishing meals to keep your body strong during the winter months, but it pays to be a little more selective when choosing what foods you consume.

Your health tips for fitness consider that people often overvalue their overall health status in light of the holidays. If you are trying to eat healthier and stay healthy, the days of automatically assuming that you are in good health are gone. You will want to get some wellness checks done to determine your current health status and your potential for disease or injury. You might also want to have cholesterol and blood pressure screenings to rule out the possibility of high cholesterol or hypertension.
ChrisKud 3 november 2021, 13:40

Issues regarding the impact of neuroscience on society are a problem field of Neuroethics research. It can be identified as an intersection of neuroscience, philosophy and ethics. For this reason it concerns a brain researching and its influence on human’s self-understanding as a person (neuronal bases of morality), development of social policies (educational potential of a child), and pure experiment (use of laboratory animals and human subjects in a study). The answer on a question how and where neuro researchers should represent the fruits of such studies to the general public is still demanded. Neuroethics is an extremely delicate area of study where each step must be thought out. For this case, the scientists should make every effort to examine the ethical aspects of Neuroethics in order to make the best solutions for appropriate developing and using proper results of researches for the benefit of whole society.
aliciapowell 19 february 2021, 17:55


Do you care about your health?

The possibility to organize my working time freely became priority for me, when I decided to leave an office and join the freelancers. Over the years I spent in the company, I have achieved many goals that were interesting to me, paying a heavy price for that in the form of my eyesight, posture and time. The main lesson that I learned from this is that the success I achieved at the expense of my health was not worth the effort. I have transferred much of my work home, and I set the goal for myself to organize the time that is being spent at the computer, so as to reduce its impact on my health to a minimum.
BumBum 14 march 2012, 14:31


Hello my dear umumbleuser! In this post I am going to discuss the sleep and productive activity. I am interested in the topic of my own productive sleep. The last few years I thought that the sleep is just a waste of time, and therefore, I tried to shorten the time of my sleep. But the more I did it, the more I began to look like a zombie, and then I began to look for an alternative. Consequently, this post will be a synthesis of all the information I found. Let us begin!

We learn during our sleep

I would like to begin that sleep is not a waste of time. It was a great discovery for me. Our brain does not rest during our sleep, it processes the information. All the time while we are peacefully sleeping and dreaming, the brain is processing all the received information for the day. What it finds useful it puts in long-term memory for years to come, but that is not needed it throws out. Thus, when we are awake, we only collect information for further processing in our sleep. So, how does this happen? Here we need to get acquainted with concepts such as the types of sleep.
xially 20 january 2012, 17:49