I’m back after 3 weeks post concussion!

I apologize if I rant a bit…

But I’ve been a little emotional lately.

Three weeks ago today I took a baseball to the noggin and sustained a concussion!

I’m still a little wacky, but on the mend.

As many of you may know, besides my co-ownership and dedication to The Training Room with The Milkman, I work as a full time Athletic Trainer at Freehold High School ( Where Bruce Springsteen went to school).

In 22 years, I have missed maybe a hand full of days (mostly due to workshops and seminars) and….if you know me well, you also know that I’m not good at taking days off from work ( you can ask my awesome wife about that)

It killed me to take two weeks off from work and a total of 3 weeks off from training, but as an educated health professional I knew I had to practice what I preach and not be a dumb ass!

I also had my lovely wife on my case (making sure I didn’t do anything stupid)and my great freinds Zach and Pauly helping me out as always…I am very great full for my awesome friends and family!

A strict work ethic was ingrained into my sole by my parents.

I was taught by my mother (who was taken from us in April of 1991 at a young age of 48) and my dad to work my ass off, but also to take care of myself and be a good person.

My mom was a women way ahead of her time and also taught us to lead an active/healthy lifestyle and to also eat the right stuff……I miss my Mom every day.

I did a lot of crazy shit as a kid….

Made up my own games and self competitions (you can ask my brother or sister about the “race the toilet” and others) , and did manual labor just for a workout.

I would chop and haul wood in my back yard all day because I loved it!

I would get excited when the big truck with large logs pulled up in front of my house because I knew I was in for several weeks of training…

I am very great full for my parents.

It is all of this cool stuff I learned from my parents that continue to pass on to my own children and those who enter The Training Room and Freehold High School.

This past three weeks have been challenging for me with being out of work and not being able to do what I love which is helping others, and doing my own training.


In the big picture of life, my problems are minuscule.

If you are reading this post, you are most likely a fitness professional and know exactly what I’m talking about.

Anyway, you get the picture and I don’t want this too turn into some long and crazy blog post.

I guess what I’m getting at is…

  • Don’t take your good health for granted
  • Appreciate your friends and family
  • Appreciate yourself
  • Take care of yourself
  • Send a positive message to those who look up to you.
  • Lead from the front

I will be easing back into my training with this workout.

Warm up: balance drills perscribed to me by a really awsome vestibular PT for my head followed by 5 minutes of joint mobility

Dynamic circuit warm up two rounds (watch the video)


20 minutes of the following: Keeping the reps low and taking my time on this I managed 6 rounds in 20  minutes.

    • 5 goblet squats
    • 5 pull ups
    • 5 ring push ups
    • 10 kettlebell swings
    • 10 suspended knees to chest

Finished up with some foam rolling and a discussion about music with The Candy Man.

We’ll see how it goes…
I will slowly pick up the pace as I go and start getting back on my deadlifting program along with kettlebell clean/press  and weighted pull up ladders.

It is with this simple training that I see the best results in my strength. The ability to remain injury free is always my intention.

There will be no TSC for me this Saturday, but I will enjoy coaching,  motivating my friends and hanging out for great conversation afterward!!

Thanks for reading!