“Runner’s World” asked its social media followers to determine the best-ever running song. With more than 1,200 nominations, the magazine narrowed down the submissions to 32 finalists divided into several heats. When the 38,087 votes were tallied, the champion was selected. Eminem’s 2002 Grammy- and Academy-Award-winning “Lose Yourself” (the theme song from the film “8 Mile”) took the top spot for its steady tempo and lyrics that can push any runner to the finish line.

Luckily, there’s more than one song out there to help you accomplish your running goals. If rap isn’t your speed, you can up your workout game by shuffling some of these heart-pumping and runner-centric tracks into your playlist. While some are inspirational

classics, others are more contemporary for a new generation of running enthusiasts.

1. Bruce Springsteen: “Born to Run”2. Survivor: “Eye of the Tiger”3. U2: “Beautiful Day”4. OkGo: “Here It Goes Again”5. Florence and the Machine: “Dog

Days are Over”6. Cake: “The Distance”7. AC/DC: “Thunderstruck”8. The Fratellis: “Chelsea Dagger”9. Franz Ferdinand: “Take Me Out”

10. The Script: “Hall of Fame”

If you’re looking for your next favorite running song, there are a few things to consider, like how far and how fast you’re

running. Long distance runners might prefer a playlist of songs of similar tempos to keep pace with. Meanwhile, sprinters need music that builds instantly. If you’re running on intervals, construct a playlist of songs that build gradually both in key and in order of play.

You can cool down to songs at a lower tempo, and run at top speed to lyrics and melodies that will get your blood pumping. Most importantly, pick songs that inspire you mentally. Listen to lyrics that put you in the right workout headspace and inspire you to new heights. With the right artist in your ears, you can finish every run stronger than the last.

Lose Yourself in the Music Top 10 Running Songs

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January 2016855-650-0790 www.ConjugateFitness.com

And HOw To

AvoidT h e m

Biggest Hamstring Training Mistakes

Coaching has fostered some amazing relationships and has given me the opportunity to influence people to live their healthiest life possible. Since I love seeing the growth in

the individuals I train, I take very seriously my own continuing education and the impact this learning can have on my coaching services. Unfortunately, one thing we see all too often is that coaches don’t always have the knowledge required to properly train their clients, which can result in injury.

The posterior chain is one of the most important groups of muscles in the body, and it is also one of the most injured. What are the biggest mistakes trainers make in hamstring training? The first is not continuing their education on the topic, and the rest are direct consequences of that lack of education. Coaches can prevent hamstring and knee injuries by paying attention to several key factors.

Muscle loading is one of the first things to look for. Inverse leg curls are great because they emphasize the hamstrings by loading them and then exploding them. Hamstrings and calves play big roles in keeping the knees healthy, and there should always be a balance between the calf and hamstring so that muscles don’t lock when one is too dominant.

Of course, rotating exercises creates more explosiveness without a higher risk of injury. When it comes to weight training, working the hamstrings can decrease many injuries, including ACL and ankle injuries. For this reason, it’s even important to maintain a high training base during an athlete’s sports season.

I often see coaches who do not mind when their athletes are afraid to train during their season for fear of injury or for fear of becoming overworked, but remember, injuries happen more often on the field or court when the training base is not present! Coaches who do not maintain their client’s strength base year-round are putting those clients at risk.

If trainers don’t coach their clients using staggered routines, and instead chalk injuries and lack of results up to genetics, they’re doing their clients a huge disservice.

Olympic weightlifting is only good for Olympic weightlifting. It doesn’t optimize explosive strength. If you train with power lifts or Olympic lifts with only a barbell, your potential to create additional speed or force is limited by the one-dimensional weight on the bar. Bands or chains are necessary to accommodate resistance and ensure the bar does not move too fast at the top. Resistance is key!

A conjugate sequence system is successful due to this resistance. The body must be trained to load before exploding, and the strength necessary to do that is reliant on resistance by using weight releasers, chains, bands, and specialty bars.

In the words of Louie Simmons, “Weak things break.” If you train the incorrect exercises for the sport, the muscles needed to be strong for that sport will be weak. Don’t train the same way coaches did 20 years ago. Weak hamstrings will create injuries. In fact, 50 percent of football injuries are lower extremity injuries.

Proper lifting technique requires an enormous amount of work and maintaining the hamstrings. To heal hamstring injuries, coaches must employ restoration exercises, and pay attention to proper volume for the lower body. By using sled work, and paying attention to all four sides of the body, a coach can do a much better job to prevent and heal hamstring injuries. Eighty percent of a workout should be special exercises, and 20 percent barbell lifts. An inverse curl machine loads the hamstrings more effectively than glute hams because it provides better stabilization of the torso and puts more emphasis on the posterior chain.

InsideBiggest Hamstring Training Mistakes | page 1

Track Your Fitness, Change Your Life | page 2

Apps to Stir the Late to Rise | page 2

3 Books to Read Beside the Fire | page 3

Tomato Biscuits | page 3

Top 10 Running Songs | page 4

855-650-0790 www.ConjugateFitness.com

- Christos Liagridonis

• 1 medium tomato, seeded and finely chopped• 2 cups all-purpose flour• 1 tablespoon baking powder• 1/2 teaspoon salt• 1 cup low-fat plain yogurt• 1/3 cup olive oil• 2 tablespoons finely chopped scallion• 1 tablespoon finely chopped sun-dried tomato

Light the fire, grab the hot chocolate, and say no to Netflix. There’s no better time to hunker down with a good book; after all, winter is here.

“All the Light We Cannot See” by Anthony Doerr

12-year-old Marie Laure and her father, a lock master at the Museum of Natural History, flee to Saint Malo as the Nazis occupy their hometown of Paris. With them, they carry the museum’s most valuable and dangerous jewel. Meanwhile, Werner, a young boy with an affinity for fixing things, is recruited into an academy for Hitler Youth and given a special assignment that leads him to Saint Malo … and Marie Laure. Together, the two learn how to find light in even the darkest of places. Their story is guaranteed to thaw a frozen heart.

“The Miniaturist” by Jessie Burton

The year is 1686, and 18-year-old Nella is sent to Amsterdam to begin her new life as a wife to the illustrious Johannes Brandt. As a wedding gift, he presents Nella with a miniature replica of their home. Nella then hires a miniaturist to furnish the gift — but his tiny creations mirror their real life counterparts in eerie ways. Through Johanne’s gift, Nella begins to uncover the secrets of the Brandt household — and the dangers that come

with them. You’ll find yourself so immersed in this book, you can almost feel the cold Amsterdam wind.

“The Vacationers” by Emma Straub

Tensions are running high in the Post’s Manhattan home, so they decide to take a two-week vacation to tropical Mallorca with their extended family and friends in an effort to escape. But not even white, sandy beaches and tennis courts can set things straight. Over the course of the trip, secrets are revealed, humiliations endured, and childhood rivalries resurfaced. The incredible depictions of Mallorca are sure to keep you warm as you read, and the hope you hold for the Posts is sure to warm your soul.

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2 | Conjugate Fitness www.ConjugateFitness.com | 3

TOMATO BISCUITS

Instructions

Ingredients

Just Say, “No!” … Really!

It’s never too late to start making good on your fitness goals, and since 2016 still has that new-year smell, now is the perfect time

kick-start your fitness goals. You don’t need much to support a more active lifestyle — just something you can sweat in and a sturdy pair of shoes will do the trick. But if you’re a person of the modern age, you might want to add a little pizazz to your fitness ensemble.

Enter the fitness tracker. These days, it seems like everyone and their grandma is sporting a slick new bracelet that keeps track of step counts, sleep cycles, heart rate, and a multitude of other pieces of biometric data. But which is the best one? Successfully track your fitness progress on one of the top 5:

1Fitbit Flex ($99.95): The go-to fitness tracker for beginners, the Flex model can record your progress, gauge your sleep, and

sync wirelessly with your smartphone.

2Jawbone UP2 ($99.99): Though not as popular, this model focuses on simplicity. It’s for those who simply want to track

steps and sleep without all the extra gadgetry.

3Fitbit Charge HR ($149.95): The Charge HR takes the Flex to the next level with a display for stats, as well as a heart rate tracker

and resting heart rate monitor. Plus, it comes in different sizes.

4Fitbit Surge ($249.99): The Surge is the advanced runner’s paradise. Ultra-accurate with a smartwatch-like display,

this device can track running and cycling. When synced to your smartphone, it can also alert you to incoming calls and text messages.

5Garmin Vivoactive ($249.99): Maybe running and walking aren’t your primary form of exercise. Luckily, this model also

tracks cycling, swimming, and golfing. Being more heavy duty, it’s best for multi-sport athletes.

No matter what tracker you’ve got your eye on, it’s best to find a model that’s comfortable and won’t irritate you if it’s worn around the clock. Your tracker should also sync wirelessly (and correctly) with your go-to smart device, and hold a long battery life. Now, with all the details out of the way, have fun with your fitness tracker, and let it enhance your fitness journey!

Books to Read Beside the Fire...CONTINUED FROM COVER

1. Preheat oven to 450°F. Lightly coat baking sheet with nonstick cooking spray. Drain chopped fresh tomato on paper towels.

2. In medium bowl, combine flour, baking powder, and salt. In small bowl, combine yogurt and oil, and stir into flour mixture until evenly moistened.

3. Stir fresh tomato, scallion, and sun-dried tomato into flour mixture. Drop dough, 1/4 cup at a time, onto prepared baking sheet, for a total of 12 biscuits.

4. Bake until tops are golden brown, about 12 minutes. Serve warm.

Deep Sleepers Rejoice! (Or at Least Wake Up) Apps to Stir the Late to Rise

Track Your Fitness, Change Your Life

Do you consider yourself a night owl? Are you dumbfounded by tales of morning people who manage to wake up before the sun for an hour of Tai Chi before a full breakfast — all while you flop out of bed one heavy limb at a time after hitting snooze until the last minute?

The good news is that it may not be entirely your fault. Frontiers in Neurology recently published scientific research that suggests that your chronotype, or your propensity to sleep and wake at different times, is genetic. In other words, whether you are a morning person isn’t even up to you!

Unfortunately, chances are most people will not accept your genetics as an excuse for tardiness. So the next time you set your alarm for an early morning, try an alarm that will help you get up and get going, even if you’re a deep sleeper.

Sleep Cycle (iOS and Android): Sleep Cycle is a sleep-tracking app that also has an alarm that will wait to wake you up until the best possible time, based on your sleep cycle. You’ll be gently nudged at the perfect moment when the app thinks best (your lightest sleep cycle nearest your preferred wake-up time), when you’re slightly less comatose.

Wave Alarm (iOS and Android): Wake up with movement! This alarm app contains Motion Control technology, allowing you to wave your arm over the clock to hit snooze. For an even bigger challenge, try Wake N Shake Alarm Clock (iOS), which you must shake for a given time to make it stop.

Walk Me Up! (iOS and Android): If you need to get completely out of bed to avoid falling asleep again, try Walk Me Up!, which makes you walk around the room before the alarm sound turns off, or the similar Step Out of Bed! (iOS), which doesn’t shut off until you get out of bed and take 30 steps.

Morning Routine (Android): Take it even further with Morning Routine, which makes you scan products in your home before the alarm turns off. Set it to a link to show a favorite video, show, or song to energize you once the alarm has been stopped. Recipe courtesy of myheartbeets.com

Social ProofIt works!

THE BEST FITNESS TRACKERS ON THE MARKET