Thursday, May 31, 2012

Tannery World Dance and Cultural Center (TWDCC) Cardio Kickboxing Classes!

This is the new and beautiful and perfect room that Billy Bad Ass will be teaching his Monday/Wednesday Cardio Kickboxing classes in from now on. Located at 1060 River Street in Santa Cruz, California (right near where you'd drive to get to Costco) this Tannery World Dance and Cultural Center is the ideal fit for my ever-growing and ever-phenomenal class. Thanks and praises to everyone who has made Billy Bad Ass Cardio Kickboxing such a success, I can now "be my own boss" and do it in a much larger space, with much better ambiance, feeling, equipment, surroundings and potential.
I want this class to grow. I don't want anybody to stop coming. I chose the TWDCC for so many reasons, one of which being it's less than a mile from Santa Cruz Power Fitness where I've been teaching my class! Guess what- there's tons of spacious parking more having to circle around Water St. again and again just to make class!
The way I will be doing class participation will be with a pre-paid punch card, where when you come to class, you will get one of the classes you registered for "punched" or marked or whatever. There will also be an option for a drop-in fee for single classes. This money will be going to the class instructor (me!) and the Tannery World Dance and Cultural Center. When you pay the fee, you are supporting the arts and the serious efforts of an instructor (yes, it's could call this tooting my own horn, but I put lots of stress and brain power into making this decision. It's to try to expand for the benefit of each of you and make this a better class by growing, attracting more people, getting everyone healthier and fitter! Plus it's my blog, if I can't say this here then where can I? :) But back to supporting the arts, look at the amazing article that the Santa Cruz Weekly just posted about us!
Front Page of the SC Weekly!

I hope Billy Bad Ass Cardio Kickboxing will be a great fit there. Between the area that it's in, the spacious hallways to hang around before/after class in, the smoothie/drink shop right next door, the couches to rest in or watch class from, the newly-finished floors, the loud and plenty bass-y stereo system, and all the gorgeous art EVERYWHERE, you will be hard-pressed to find anything not to love.  Honestly I was so apprehensive about this transition from the gym to here, I think Cat Willis (the beautiful dancer in both pictures above that runs the show at TWDCC) might have thought I didn't really want to join the Tannery Instructors team. Well, I didn't really want to leave Santa Cruz Power Fitness. They've done great things for me, but we (that means me and YOU KICKBOXERS) outgrew that space and it was time to move up. I wouldn't have just settled for any old space. This one is just perfect. You'll probably come to one class, get a juice next door afterwards, talk to all of our wonderful fellow kickboxers, not want to leave, and decide to come to the rest of the classes they have to offer :)

Check the link! Don't they all look so dope? I hope I'll be up there soon! The pictures I submitted to Cat have most of you in them. We'll all be celebs yet! All I can do to help make that a reality is keep doing my damned best at teaching these classes. It's always a privilege, I love seeing all of your faces. I know all of your names and lots of things about you...(not stalker style!! I'm just saying we've all garnered pretty amazing friendships and gotten to know each other well, I love you all- really. This is all a dream come true for me)...what I need now is your support. 

If we can jam-pack this place, people will know what's up. People will realize- THIS IS WHERE THEY SHOULD BE!! I need your support. Hey, this one's on me. I still have to pay rent on the studio...I just want you all there! Honestly, it's going to be somewhat of a spectacle. I'm even going to ask my friends who don't and won't kickbox to just come and watch. There are comfy couches to sit and there are windows all around!!
You can even come and be that sorta cool guy/gal standing outside, just walking by and "seeing what's up..."
Well, just make sure you "See What's Up" on this day:

TANNERY WDCC @ 1060 River Street, Santa Cruz

The other thing: PLEASE BRING A DIFFERENT PAIR OF SHOES! No street shoes allowed on this floor! That is the only real difference between then and now. BRING SHOES THAT WON'T KILL THIS MAGNIFICENT FLOOR. And bring water. As always :)
People, my people, PLEASE- just watch your video one more time, turn up the music, imagine what it's going to be like in a much larger room, new people, beautiful surroundings, surrounded by art, same unbeatable music, same Billy, same you, just more motivated than ever- Summer 2012, this will be the best season of your life. Please come with me. Enjoy your day folks. Enjoy this last week of classes at Santa Cruz Power Fitness: 

Monday 6/4: 6pm CKB                                        

Wednesday 6/6: 6pm CKB                                                                                       

Saturday 6/9: 3pm Flat Belly Formula Follow @HerbivoreAthlet on Twitter!

Monday, May 28, 2012

Raffle for Protein Powder/VEGA Whole Food Health Optimizer has a following of vegan athletes, paleo-crossfitters, bodybuilders, weekend gym warriors, first-time exercisers, personal trainers, international animal rights enthusiasts, priests, nuns...pretty much everyone you can imagine.

A fellow herbivore athlete, Giacomo Marchese, who I now consider a friend, has been in touch with me now that I've chosen to compete in a bodybuilding competition of my own this July. (The NPC San Jose Men's Physique Competition is only 7 weeks away!) His advice is excellent...look where it's gotten him!
Giacomo Marchese
"G" established the site (more of a movement, actually) and runs it currently. He inspired me to run a raffle of one of my favorite ALL VEGAN protein products called the VEGA Whole Food Health Optimizer. This is a powder that contains 26 grams of protein along with tons of other nutrients. 

The tub that I have from to raffle is VANILLA CHAI flavor (my personal favorite) and I will be running this for two weeks for people who do things like FOLLOW HERBIVORE ATHLETICS on Twitter and LIKE my FACEBOOK STATUS about the FORKS OVER KNIVES screening on TUESDAY in Santa Cruz! The raffle is right here- please get yourself as many points as possible and have your chance at winning this VEGA Whole Food Health Optimizer!

Get you FREE tub of VEGA here

Maybe with a couple more servings of VEGA I will be as ripped as "G" (pictured above). Until then, I will be keeping up with my personal training and you can feel free to give me some of your own tips :)

Monday, May 21, 2012


I am a doctor of preventative medicine. I believe personal training and exercise physiology helps people steer straight on a path of wellness- denser bone structure, quicker metabolism, deeper respiration, positive mental outlook. My belief is that combining fitness with diet is the key to success in living a life. Or as Cross Fit would say, "Sucking less at life"

My opinions on diet are the opposite of most paleolithic, beef-jerky obsessing Cross Fitters...I am a strict vegetarian. My meals consist of only plants and plant-based foods. Personally, I have had incredible success with this diet. It has been over 12 years now, and this year I will be competing nationally in a contest for best men's physique. It works, if done right.

There is a film about this diet.

My good friends in Banana Slugs For Animals at UC Santa Cruz are hosting this film for FREE this Tuesday, May 29th. 

UC Santa Cruz Campus: 
Stevenson Event Center It is located at Stevenson College next to the Stevenson Coffee House

6pm Tuesday, May 29th

After the event Dr. John McDougall will be skyping with us to give a presentation and answer anyone's questions. 
Cafe Gratitude will be donating food as well!
Just to make your taste buds swell a little- this was the picture on the homepage of Forks Over Knives. The description of the film is: 
FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.
synopsis t colin campbell SynopsisDr. Campbell, a nutritional scientist at Cornell University, was concerned in the late 1960’s with producing “high quality” animal protein to bring to the poor and malnourished areas of the third world. While in the Philippines, he made a life-changing discovery: the country’s wealthier children, who were consuming relatively high amounts of animal-based foods, were much more likely to get liver cancer. Dr. Esselstyn, a top surgeon and head of the Breast Cancer Task Force at the world-renowned Cleveland Clinic, found that many of the diseases he routinely treated were virtually unknown in parts of the world where animal-based foods were rarely consumed.
These discoveries inspired Campbell and Esselstyn, who didn’t know each other yet, to conduct several groundbreaking studies. One of them took place in China and is still among the most comprehensive health-related investigations ever undertaken. Their research led synopsis t colin campbell farm Synopsisthem to a startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented—and in many cases reversed—by adopting a whole-foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.
The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced “nature’s perfect food”; to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.
The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole-foods plant-based diet as the primary approach to treat their ailments—while the challenges and triumphs of their journeys are revealed.

for more information, please visit:

My personal vested interest in this film is that everyone in my animal rights AND health and wellness communities is ranting and raving about it, so I am very much looking forward to my first chance to see it. Also, this blog entry is the best I can do for outreach to get the public (you, my readers, my friends) to check this out. I am a proud Banana Slug For Animals alumni and have been known to go to a protest or two of theirs from time to time.
Santa Cruz McCruelty Protest 

San Francisco McCruelty Protest

(we protest McDonald's for their disastrous effects on children/obesity and treatment of animals)

I would really and truly appreciate anyone from the Santa Cruz area's support by attending this fantastic FREE screening on Tuesday, enjoying delicious vegan fare from Cafe Gratitude (local all organic restaurant), and educating yourself on how to stay healthy and help the environment and our fellow sentient beings. 

I mean, it's free. 

...every other theater costs $10.50

......I don't even teach any fitness classes on Tuesdays-- come to Billy Bad Ass Cardio Kickboxing on Monday and Wednesdays...your Tuesdays can be movie night :)

Please think of coming. I will be driving from the Santa Cruz downtown area (very close to Santa Cruz Power Fitness) and would be happy to carpool/give rides to anyone interested in coming along. Hope you'll join us.
Thinking of your health, 
Billy Bad Ass

Monday, May 14, 2012

What Billy Bad Ass Cardio Kickboxing is all about. New video!

I made this new video to showcase my amazing kickboxers/class participants and demonstrate to the rest of the world just how truly fabulous these workouts every Monday and Wednesday at 6pm at Santa Cruz Power Fitness, really are!

I want to thank Distasteful Dave and his awesome blog (on Blogger, just like this one!) for his wonderful photography that I included tons of for this slideshow. He did this out of the kindness of his heart, and for the enjoyment of watching fit and sexy people being all athletic and awesome in front of his camera! Make sure to check out his blog right after you read the rest of this!

If you can't tell, this is quite the popular class- I'm exceptionally lucky to be teaching it. It is advertised aggressively at the gym, and every person walking through the door to my gym gets a class schedule with my class times on it. So, to all my Crossfitting Vegans and Vegetarians, to all my Vegan Bodybuilders, and straight up Vegan Aggressive Strength Motherf*ckers, I want to show off my new persona at Santa Cruz Power Fitness...

I am no longer Billy Bad'll be a proud fellow herbivore to know I'm VEGAN BILL:

Hell yeah- thousands of members get this schedule, it's also one is wanting nutrition advice when taking one, but they are getting it by just seeing the word VEGAN to describe one of their instructors! It's free advertising for the movement, it's our way of being compassionate and healthy. It's EVERY MONDAY AND WEDNESDAY AT 6PM taught by VEGAN BILL right there baby!
Oh, but I'm still "Billy Bad" evidently for my Saturday Flat Belly Formula :)
I just linked that to a past blog
 (one of my first) that I put a lot of 
work into creating, with pictures, 
video, stats, class info, everything- 
please check it out- I love my blog!)

Saturday, May 5, 2012

Turn Up The Music! (from Hip Hop to Hardcore) It helps us power through the day

My headphones used to be a staple for me in the gym or the track. Not so much anymore because I find myself getting tangled in my cord while doing Clean and Jerks  more often than not. Somehow I muster the strength to power through intense workouts without my personal music player nowadays- it's gotta be done. BUT IT IS WAY BETTER WITH MUSIC!

No matter what you listen to, your favorite tunes will undoubtedly get you to perform better during exercise. Whether it makes you forget about the pain and just think about the beautiful sounds that you love (my little sister, Anna Prusinowski's method) or helps you focus on what you're doing and CRUSH THAT IRON (my method).

I have the privilege of running four weekly group fitness classes where I get to decide on the music. Now I think just as carefully about what we're listening to as what we're doing. Does that sound strange? Well it's the difference between having this kind of energy in a class:

                                                             versus this kind:

Come to any of my classes at Acadia Fitness or Santa Cruz Power Fitness to find out what I'm talking about! If you hate the workout (promise you won't!) you will at least love the music you get to listen to for the hour (promise you will!). 

"Dude, I was dying at the end of your class, I was about to quit then my favorite new song, International Love, came on and I just kept right on jamming until the end of class"
 -Anna Prusinowski, on her most recent visit to Santa Cruz Power Fitness

Now to let everybody in on what really drives me (and a lot of other intense music fans) to get fit, stay fit, and work out/crush weights on those days where you really just don't think you can move your butt. This is a YouTube video link to a song by a band that I want to talk a little bit about-- if you can read and listen at the same time, maybe that will put you in the mood to SMASH THINGS and really understand a little of what I am trying to express when I talk about hardcore music down below. Or if you want to read first then give a listen, do it that way. Either way, this is a local band to Upstate New York that I know personally and support not just because I know, but because the art they create helps me to stay motivated in a fast-paced life and get into the gym to do what I truly and passionately love doing on those days that it's tough to convince yourself to do so.

This is my friend (weightlifter friend, at that!) Brian Magee’s band from Syracuse, New York. That city is where I grew up and began my obsession with hardcore music. Hardcore is not heavy metal, it is not punk, and it is not “screamo.” Hardcore is the wild stepchild of punk rock, formed in the early 80’s with bands in New York and Washington DC playing a more in-your-face version of punk rock and playing it so intensely and with such speed that the lyrics just had to be yelled. Again, this is not heavy metal. Some hardcore bands have gone the “metally” route and play a crossover variation which some would call “Metal Core.” I call Brian’s band “Metal Core” and say that this genre of music is what motivates me to be serious and ferocious in the gym.
Some people prefer hip hop or dance music over hardcore to listen to while they workout, and I have all the respect for ya'll. I would never force this kind of listening on anyone- only sharing that which I myself find motivating. At “Billy’s Boot Camp” last evening, Dana (the one doing the tire throw) chose our music and decided to include A Day To Remember, New Found Glory and Hawthorne Heights. Here is a clip of some of these tough gals in action, fiercely finishing this workout with some “Metal Core” in the background. 

If Brian's band, Thoughts In Reverse, ever sends one of their releases my way, I will certainly include their music in my Cardio Kickboxing "Amped Abs" section. I like to stray away from the dance beats while we do our final ten minutes of abs and core strengthening. After 30+ minutes of fast-paced Cardio Kickboxing, it's better to slow it down a little bit and just concentrate on that MUSCLE CRUNCHING. Sometimes I like to think about the lyrics in the songs that are playing. I often see people mouthing the lyrics as they do their situps and planks- I guess it helps to either again, distract from the pain, or focus on it.

Another reason why I respect Thoughts In Reverse is because of their lyrical skills. I think the genre of "hardcore" has, for the most part, insightful and poetic lyrics about subjects which matter more than just girls and breaking up with girls and getting back together with girls and kissing girls. Tell us what you think, here are the lyrics to that song above, Mentality:

We never stood a chance, it never stopped us before. You're running from yourself and all that you are. I've never had respect, for those who don't live and love like us.. Feeling like the world owes you. fake it all you want, we are not impressed.

Don't mistake your enemy's failure, for your success. We live life with a shark's mentality.
I could never ask for more for more than what's in front of me.
We will die with more passion than you live.

Maybe we're all lost, but we still have each other, while you bask in misery all alone.
The ones that hold up my head are the ones holding bricks, in alleys ready to fight in my name. Ready to fight.

We will die with more passion than you live.

Thoughts In Reverse, Live Show, Check out the energy!

So if you want THIS KIND OF ENERGY... (Thank you, Distasteful Dave from New Jersey, for taking these amazing photos of Billy Bad Ass Group Exercise this week, and adding your own graphic-enhancing to them!)
It's ELECTRIC! Woogie Woogie Woogie!
...choose some good music. Here is how to get more of Thoughts In Reverse:
Come to Billy Bad Ass Boot Camps (every Friday, 6:15pm @Acadia Fitness)
Santa Cruz Cardio Kickboxing (every Monday and Wednesday, 6:00pm @Santa Cruz Power Fitness)
Billy Bad Ass Flat Belly Formula (every Saturday, 3:00pm @Santa Cruz Power Fitness) I said, maybe some Thoughts In Reverse to come in those classes- otherwise expect more amazing mixes that I work on every week for your listening and aerobic enjoyment. Whatever it is that really moves you keep it rocking. One more video to leave you with- here is the kind of jams that motivate some serious squatting:

Please follow Herbivore Athletics on Twitter @HerbivoreAthlet
 for more motivation and plant-based fitness nutrition tips. 
Yours in excellence, Billy Bad Ass

Tuesday, May 1, 2012

Max Muscle and Vegan Essentials

More and more I am coming to realize that bodybuilding is a sport of dieting and nutrition. When I began my career as a personal trainer, I was told that "only 20% of your results will come from your training, 80% is what you do at home." That statement made me feel silly and less accountable for what I was doing as a personal trainer in people's lives. I've tried to make a huge impact in people's lives and make them gain muscle, make them lost fat, make them ditch their medicines.....but I've come to realize that what I do really is only 20% of my clients' results. Eating/supplementing/digesting/timing is so important!

Have you heard of protein? Well, it's this thing....
Yeah. Being an herbivore, I use plant-based proteins. My favorite companies are Vega and Sun Warrior. If you've never tried a protein powder or protein shake from those companies, I recommend you do! A website featuring both of those products is called VeganEssentials.  Another one is called VeganProteins.

They have all kinds of nutritional supplements and are entirely plant-based. I support that company and follow them on twitter @VeganEssentials. They always have some sort of deal. Same goes for Vegan Proteins on twitter @VeganProteins. Right now they have an amazing 40% deal on a Vega Whole Foods Optimizer. Truth be told, good plant-based proteins are pricey. The entire lifestyle is a commitment, but it is a commitment worth staying true to. Companies like these are there to provide support and accessibility to these kinds of necessary nutritional supplements to make a plant-based journey feasible. 

Now, if only they conveniently had a headquarters in Santa Cruz! I feel that if one embarks on the journey of vegetarianism or veganism, it should be well-researched and done healthily. I'm not saying that you need to read Peter Singer's Animal Liberation and Brendan Brazier's Thrive cover to cover if you decide to simply stop eating steak. I'm saying that if you plan to be fit, build muscle, and continue on a plant-based diet for any significant amount of time, then you need to get your facts about nutrition straight.

I see so many people fail because they don't know how to diet or exercise. Dare I say diet may even be more important than the exercise? Well, I see far more mistakes made in the dieting realm than in the exercise program-design realm. Lots of people just cut their calories. Well, if you cut your calories by 20% all of the sudden, it's likely your metabolism will drop by 30% all of the sudden. Nutrition is a science, dieticians go to school for years to get it right, the majority of people don't see long-lasting results by choosing to skip a meal or two.

Max Muscle has written up some amazing nutrition plans for clients that I've trained at Acadia Fitness and Santa Cruz Power Fitness. Their expertise in the nutritional realm is beyond what I can muster and has come with decades of experience. Their locations in Gilroy and Santa Cruz are owned by the bodybuilding couple, Sarah and Jeff Malone. Their family (them and their relatives in younger generations) has produced some phenomenal competition-level bodybuilders. I tout this fact not because I want everyone who reads my blog or takes my fitness classes to become a bodybuilder, but I've stressed the importance of diet within that sport, and to be qualified in that echelon shows excellence in that field.

I am lucky to be a Max Muscle Preferred Trainer, sending clients their way for nutritional advice and working jointly with them to help better people's results. I would like you to check out one of my clients' testimonials after having trained with me for a year and gotten on a Max Muscle nutrition plan to complement the exercise regime we follow. 

Ladies and gentlemen, Lorena:

Results like hers don't come overnight, but they are not impossible. If you are currently someone training with me or training yourself to reach those seemingly impossible goals, please have hope. Since this is a personal blog, I will share that right now, less than 10 weeks away from my first bodybuilding competition, I feel fat as hell. I sit back and if I lift my shirt I know I don't have what it takes to earn first in this division:
It's going to take some work. Some more cardio (8am tomorrow with Kelsey!), some more lean protein, some less carbs, some spray tan, some Nair...yes yes yes it shall be done. Stay strong everyone! And while we're on the topic of staying strong and testimonials, here's one of another cherished client, Mike.
(my man is also on a Max Muscle nutritional plan and has gained so much strength and skill with olympic lifting since we started almost two years ago) Check him out:

I absolutely love my clients and love the hard work they put into fitness. It has paid off and will continue to do just that. All until we step on stage and take home trophies for best physiques in the world!

So this July 14th I'm competing against the guy on the far left, not the far right, just to clarify! My division, has been deemed the "baby bodybuilder" division and judges on muscular definition, overall conditioning and stage presence/personality. It's doable. It's doable man!!

Hey folks, I'm scattered and hyper writing these blogs-o-mine, the pattern here has turned into testimonial, picture of bodybuilders, testimonial, picture of I guess I'll have to end it with one more testimonial that I'm particularly proud of, since I picked up this client (took over) from another trainer and have gotten her the best results she's ever seen. I've even posted her on my YouTube channel and other websites have stolen her to put on their own sites! How flattering. This Diabetes and Sugar Control website evidently likes me and my client and now feature here here
My amazing client, Lauren:

If you're loving every moment you've spent with me here today, you owe yourself another 1:27 of wonderful fitness-related entertainment and can watch the man behind all of these ethics-driven words wisdom in MY YOUTUBE VIDEO here. Enjoy your day.