Wednesday, June 27, 2012



 I love to show Julie off because 1) She is a strict adherent to regular serious workouts and 2) She is also a strict adherent to PLANT-BASED NUTRITION. Not only that but she looks great and is a pleasure to work for. This was after a workout at Acadia Fitness in Santa Cruz this past week and she just had to talk a little about her tremendous dedication, and now is the chance for the world to see. I hope this entry gets close to 1,000 views like some of the more recent ones have. Use Julie Bogner as an example of forward-thinking and commitment to living the best life you can lead.

This is what inspired me to offer my newest version of "Billy's Boot Camp"

Here's my idea: (If you are in the Santa Cruz or Bay Area, please consider yourself invited to this upcoming Billy's Boot Camp, because it's not just an idea- it's definitely happening and SOON!)

This Friday at 6:15pm at Acadia Fitness in Santa Cruz:
We WORKOUT- We WORK HARD- 1 Full Hour: TRX, Cross Fit, MMA, High-Intensity Interval Training. If you want to come and "drop-in" it is $10, and it is the best way to start your weekend. This workout won't be any different than our usual Friday nights...but there is a twist.

After we workout from 6:15 to 7:15, we are going to add the nutrition part to our fitness regime. What personal trainers go and eat with clients? You can call me crazy, but this one does.

I have been getting tons of questions and comments about plant-based nutrition and nutrition in general. I figure that we can answer some questions and also enjoy some healthy food, all together, at the same time, by heading to a local eatery called Dharma's Restaurant and ordering some delicious dinner.

Why are we choosing Dharma's Restaurant:
1) Less then a ten minute drive from Acadia Fitness, so we will go there right after Billy's Boot Camp
2) Entirely PLANT-BASED menu
3) Lunch-Counter style, so you stand in line and pay for your own food and no one will be stuck arguing over the bill at the end of the meal!
4) I may be getting us all a $5 off coupon to use there (will try my best)

I am in no way affiliated with Dharma's Restaurant, but do appreciate their contributions to the vegetarian community and often patronize their establishment. They have free parking, public restrooms, tons of organic options, dairy and gluten-free options, and have a fun environment where even if we roll 25 deep, there will be plenty of room for us to put tables together and enjoy each other's company. 

The menu can be found here or you can just hear all the items recited by me :)
If you want recommendations for what to get, I will offer you some ideas as per what you are wanting to include in your diet and also as per your dietary restrictions. It's really just a regular restaurant, so don't be intimidated by the word "vegetarian" or "vegan" or "organic"- you will find tons of good stuff that sounds good and looks good and DAMN ME, IT SURE TASTES GOOD! I would recommend bringing $10-$15 to spend, and then a little extra if you want dessert ;) HEY, I'm not here to judge- their desserts are amazing, and if you just burned 500+ calories during Billy's Boot Camp about 20 minutes ago, then you're entitled!

So here's a recap:
FRIDAY, June 29th:
Acadia Fitness
121 Acadia Ave, Santa Cruz, CA
$10 per person
Dharma's Restaurant
4250 Capitola Rd, Capitola, CA
$check menu for prices, everyone pays their own way

Please RSVP to Billy at
If you have any questions, I will answer promptly, and we can figure it all out- would ABSOLUTELY LOVE TO HAVE you come. Even if you're not a regular in my classes or a personal training client- it's just a workout and then just dinner **ALSO: You don't have to come to both! If you can't make dinner, or adversely, cannot come to the workout, that's fine! Let me know (even last minute) if you want to come to either**

Very Stok3d to jump into the realm of nutrition with you, 
Billy Bad Ass

Sunday, June 24, 2012


 January 8th, 2012 @ 200 lbs and 13.1% bodyfat
Down to about 7% bodyfat for competition day

This is a blog about my training. I have been a personal trainer since January 2010, and have made leaps and bounds in skill and knowledge of fitness and wellness since then. I've come to realize that your progress is made by setting goals. Currently, my goal is to compete against California's best physiques in the 2012 San Jose NPC Men's Physique Competition. My choice to do this was made because I run in circles of people who always say "Oh, I could step on stage any day and win a bodybuilding competition." I was also guilty of this, so I decided last October to live up to my bragging and see if I could really do it. This is not a lifetime commitment to being a bodybuilder or competitive athlete or fitness model, it's just my current goal. I am reaching for it and becoming a better and stronger athlete for it. Will I win? Maybe. Will I fall dead last? MAYBE! I am still enjoying every minute of training and enjoying looking my best at the peak of beach season! The competition is July 14th and this last month is the final shredding stage for me to look my best on that date for those judges and everyone coming out to support me. It's been a fun ride. This blog entry today is about what I do to train. 

Bodybuilding is 80% about what happens in the kitchen, 20% in the gym. My meal planning was done by Ed Bauer of EdBauerFit and PlantFit in Portland, OR. He is my vegan bodybuilding hero turned vegan crossfitting hero

Ed Bauer from NewEthic Vegan Strength and Conditioning

Strength training and mass building was coached by Ed Evans, long-time associate of Greg Glassman pre-dating official Cross Fit days. While I was bulking up several months ago, he pretested me and decided to prescribe me his design called MASS PHASE III. It is not available online, but is an amazing Excel file he created with 28 weeks of workouts, 3 days on, 1 day rest, gradually increasing weight, decreasing rest, following an undulated periodization model. Many of the body parts were hit twice a week, but if they were, it was with different exercises and repetition ranges. Periodization is sometimes viewed as "randomness" but the method of science behind it is genius. When we used to do less weight on one exercise, we would do a supplemental exercise that same day that would push the muscle that usually pulls and get a phenomenal antagonistic muscle group development. (yes, many of these things took me a few years to finally truly understand) Anyway, I just mean to say his MASS PHASE III was well-timed and helped me pack on several pounds of muscle and increase my absolute maximal strength.

Brown rice and weight gainer ALL DAY ER'RY DAY
Those 28 weeks were grueling, but changing it up from "bulking" to "cutting" has been even worse! The workouts aren't dealing with as much weight, but the dieting is insane. Before I get into that, I will give links to a few of the routines I've been following to make the final tweaks to my deltoids, bis and tris and obliques. Those are the parts I will really be judged on in the physique division, and the ones I'm hitting 3x per week now. Along with MASS PHASE III, I have done:

Bodybuilding questions cannot be answered in a few sentences between sets at the gym. I've been that teenager asking the big guys and shredded gals questions about "How did you develop THAT?" time and time again. Some of the time they were nice and said, "Well, try this exercise..." But I realize now that trying that one exercise is not how they got to where they were. It took so much more than that. The real answer to my question would have to start out with, "Ok, well here was my goal at 26 weeks out, once I chose an exact date to achieve it, then I broke it down into bulking and cutting, during bulking I did this and this and this, then now during cutting I am doing this and this, but only when I do this and this and haven't done this and this"

Honestly that's how it is. My workouts are determined by my supplement timing, which is determined by my meal timing, which is determined by my sleep schedule. And that changes every single day! It's really a strategy of hours and calories and math.

This morning I had a large focus on serious AM cardio because my coach (Ed Bauer) said I needed to be doing at least 40 minutes of it pre-breakfast to get my body in the proper fat-burning zone. So I set my alarm last night, subtracted 9 hours from that, decided on what time I needed to be getting to sleep, then timed my night time protein shake to be taken so it would have the exact amount of time to metabolize while awake before it digested slowly over night and so on and so forth with the PM supplements and...I'm just going to post a picture of my powders. So you have some understanding of how many micronutrients and vitamins and concentrated superfoods I'm taking currently.

Creatine, Carnitine, Glutamine, Arginine, Lysine, Flax Oil, 
2 kinds of Caffeine Anhydrous and 2 kinds of Protein

Here is my defense of my decision to take so many supplements and spend a great deal of 1) Time researching and understanding what they all can do and are doing for me and 2) Money to keep buying them:

Can you get protein, amino acids (lysine, glutamine, carnitine, arginine) and creatine from foods? Yes. Do I want to eat 88 Brazil Nuts and 6 bags of flax seeds a morning? No. I'm training to look the best I've ever looked in my entire life in a month, and try to look better than tons of other guys who are training to do the same. Getting the proper doses of these foods to maximize my lean muscle mass is what I'm going to do. And yes, once these tubs are empty, I'm taking a month off!

That all being said- that was just my tubs of powder. Ready for my pills and vitamins? I also take a slew of these to reduce inflammation (2-3 workouts everyday will cause it), defend against illness and blood fibrins, keep a healthy gut and digestion rates amicable (need to process all of the food I eat), and keep my brain functioning top notch to tell all of the other systems to fire properly. 
Here is my totality of vitamins and supplements that I currently take. They are all timed exactly per how the instructions recommend, and not a penny was wasted on something I didn't know how to use or what to use it for. Also, thank you again to my Aunt Marusia Marrapese from Lori's Natural Foods in Rochester, NY who educated me on several of these products and hooked me up with the dosing I needed to maintain my health while striving for this goal. Part of my training included serious running where developed a bone chip and she promptly sent me a package with a barrage of Serrapeptase, Silica, Magnesium and Lysine to help heal it. Ya know what? The injury was sustained on April 7th and I have not had any pain after the 6 week mark of holistically healing by her recommendation and supplements. Thank you so much Aunt Marusia!

Multi-Vitamins, Testosterone Booster, Serrapeptase, Thermogenics

A towering view of my supplement regime as I train in my last 4 weeks to competition

This grouping is thanks to companies who sample out their products to folks like me who are "friends of friends" or "relatives of friends" and are also striving to achieve athletic prowess on "restricted" diets (plant-based, gluten-free, diabetic, etc)

Ethan Borg is a colleague of Marusia Marrapese and helped me implement Qi Infusions
to my natural healing for my bone chip. Thank you for sending these infusions, Ethan!
Giacomo Marchese from have me several samples of Sun Warrior  and Vega
performance powders to share with my client-base and experiment with during training. Thanks G!
I am not the only one who takes pictures of all of the supplements they use! Check out some of the pictures that had its users send to their forum!

There are a ton of supplements that help herbivores achieve their muscle-building goals without the consumption of animal products, but there are also tons of supplements that are just concentrated animal products themselves. Sometimes you can be confused and wondering if this capsule is vegetarian or not, or whether this gylcerin is the vegetable kind or not...
I am not the guru about products being vegan or not. If it is not stated on the bottle, I would suggest calling the customer support line to find out where all of their ingredients are from. My barrage of supplements now is pretty well-researched and took a closer look at some of the bottles and found some easy things to look for if you're looking to be strictly plant-based with your choices in supplements:

Along with this company being herbal supplements, they
are sure to mention that they use "Vegicaps" (meaning
from vegetables and not animal gelatin)

"no potential animal contamination and no animal by-product source"
(see the very middle of the image)

"suitable for vegetarians"


"Raw Vegan"
(raw means uncooked, and never heated above 116 degrees)
So that's what real training is like. The two hours I just took to write this was between my AM cardio, and my mid-day strength training workout. I ate some almonds and soy protein while I typed and uploaded pictures, and now I'm ready for my pre-workout shake with Creatine in it. Just another day following my instruction sheet:

I I've told you everything I do and all of it is public information - anything else and I'd have to kill you :) I am doing this competition, already with the future in mind (no more bodybuilding competitions for a WHILE) and going to plow on through summer very goal-driven. I hope you do the same, and I am here for you! My training business Herbivore Athletics is cranking as strong as ever- offering group exercise classes in the Santa Cruz area, personal training all throughout the Bay Area, and nutrition coaching. My website is on its way to being up and rolling in the next few weeks.

Happy #PRIDE day everyone. Best in health and life enjoyment, Billy Prusinowski
hey, if you're already down here and have 10 more seconds please LIKE my facebook page!

Friday, June 22, 2012

Please "LIKE" my new business fanpage on Facebook!

I'm trying to do some advertising with my page and drum up some local interest, so I figured this would be the best way to do it. The more LIKES I have the more my reach my advertising has, so I wold really appreciate everyone and their mother taking two seconds to click LIKE on Billy Bad Ass Cardio Kickboxing. My pride and joy.

Thanks in advance!

Hey! Don't just walk around, go LIKE the page!

That is a picture from our first class at the new studio! My photographer took a ton of candid shots that I never published. I thought I'd just toss one in right there. Thanks, fitness models!!
If you want to see even better footage of  of everyone in full effect over the past 2 years of Billy Bad Ass Cardio Kickboxing, please view it on my YouTube channel (which has NUMEROUS videos of amazing classes and clients working their asses off). Or watch it right here!

Have a seriously, awesome day. Don't forget to come to the next classes!
Monday and Wednesday @ 6pm
Tannery World Dance and Cultural Center
1060 River Street, Santa Cruz, CA 

Sunday, June 17, 2012

Some fantastic people in our progressive movement! (totally funky ones too)

I met the purdy lady on the right here in 2009 when I was in Tampa, Florida.

I worked for People for the Ethical Treatment of Animals doing outreach about why an herbivore diet was a healthy decision for people and animals. Her name is Kortney, and at the time, she was an avid runner and very weary of vegetarian eating. What do ya know! It was my job to spark educated conversations with inquisitive young folks like these and really let them know the facts about meat-production.

Long story short, our conversation will go down in my personal history as a fantastic success, because Kortney went vegetarian soon after, then went vegan, then married a vegan, then met another vegan with a vegan husband and decided to start Vegan Housewives. This progression and this vision has turned into something quite wonderful and whimsically educational.

     "We have a passion for vegan food, arts & crafts, and all things vintage, but have found that things can get a bit pricey. Often times, recipes call for ingredients that we (the well-versed chefs that we are) have never heard of. Maybe we lack credibility because our vocabularies don’t contain edible ingredients that we are unable to pronounce, but we like to think we are not alone in this. Our mission is to create (& re-create) recipes that are simple, cheap and vegan (yet carnivore friendly), as well as show the world that being vegan doesn’t mean you can’t have fun!"

Without posting the entire contents of the site on here (which I wish I could! the stuff is pure gold and insightful and delicious) I will simply put a quick synopsis and link to my favorite parts (the remarkably delicious, totally meat and dairy-free RECIPES!)

So here we go, more discussion about food! Food you ask?? On a fitness blog? Well, nutrition is a huge part of maintaining health and wellness. Fitness is an advanced and ultimate level of wellness; you're not just well, you're fit. Fit for daily functioning, fit for optimal energy utilization, fit to work out with Billy Bad Ass and love every minute of it. I will be as bold as to say being fit is grounded in your nutrition (honestly, not the gym, more like the kitchen). This is why I chose to keep my nutrition plant-based, and I think my lucky stars there are others working towards making these plant-based diets exciting and delicious. Here is one for their Vegan BLT

Instead of bacon (this is me talking), they use tempeh, which is a fermented soy product, high in protein and amazing digestibility (because of the fermentation). Also the greens on this include spinach, which would make it a BST, but for health purposes- spinach is a far more nutrient-dense green than lettuce is. I can't wait until I have my next Vegan BLT!

Once you eat your veggies, try their Vegan Strawberry Smoothie!

Now, my commentary about this one will include my admission that, yes, this is going to be high in sugar. But ya know what? I know this great Cardio Kickboxing class where you need a lot of blood glucose to power you through, and you can burn 600-1000 calories per class! Have you ever seen how freakin' cool Billy Bad Ass Cardio Kickboxing is? Watch below (this is my segue from Kortney's amazing Vegan Housewives site and onto more subject matter. Thanks for all you do for herbivores, Kortney!)



I would like to showcase another amazing herbivore, Toni, who I met at a hardcore music show in Half Moon Bay, California almost two years ago. She was selling vegan cupcakes and baked goods, and I had to get me some. This mission to eat delicious dairy-free cupcakes helped spark a conversation between us that ended up turning into a fantastic networking, because she is another talented vegan with an awesome website called PlantBased On A Budget

Just wait until you see some of the stuff she makes! Here is one that looks absolutely delicious and I can’t wait to go shopping for the ingredients so I can make it and eat it as a power meal after my next workout!

This website of hers (and her contributing team) is very detailed. If you are really looking for a delectable and healthful dinner to cook and learn about, this website is worth a try. They explain skill level for how crafty you need to be in the kitchen, and ratings of the meals themselves. Ok, back to the food talk: 

Now, tofu is a mainstay in my diet because of its very high protein content and low fat and carbohydrates. It is almost identical to lean meats as far as its Daily Recommended Values (the things you see on the side of the package). I eat it for dinner over a bed a kale almost every night as my last meal. Especially during these last few weeks of “cutting” before my NPC Men’s PhysiqueCompetition where I really can’t be ingesting carbohydrates into the afternoon or evening (more explanation of cutting in my next blog).

Anyway, let’s not concentrate on the miserable parts of competition bodybuilding…let’s rev up our metabolism by just staring at this and thinking about delicious meals that are light on the environment and light on your digestive system (so you can work out better and not get become fatigued easily). 

“Shop around the edges" of grocery stores to find these items. You can follow that grocery store rule and find yourself getting leaner by the day. Filling your cupboards with healthy, whole foods will inhibit your quickly grabbing processed garbage, because it won’t be in your house! This processed garbage is found up and down the aisles in grocery stores, not along the sides. Shop along the sides and find yourself in better health.

I absolutely love the way these delicious and darling folks at 
Plant Based On A Budget look at things. I will leave you today with my 
sentiments on herbivore eating, which they so eloquently echo on their website:

"Though all of our recipes are plant based, we’re not advocating a political agenda, and we’re not making a list of Things You Shouldn’t Eat. We’re just a bunch of people who love food and cooking, and want to share some of the recipes and tips we’ve learned along the way.
More than anything, we think that everyone should be able to cook delicious, healthy food without spending a fortune. That’s the goal of this site: plant based, on a budget."

Billy's final thoughts today: As I grow as a personal trainer and group exercise instructor, I have recently come upon two opportunities to really involve myself in the nutrition end of my clients' fitness. Herbivore Athletics is my all-encompassing fitness/wellness project and I am now officially offering nutritional coaching, including shopping, preparing, cooking and teaching for clients. It's pretty cool, I keep it entirely plant-based, and my clients are having great successes. Thanks to Kortney from Vegan Housewives, to Toni from Plant Based On A Budget, and to Ed (my nutritional coach) from

To help further promote and advocate for the Herbivore Athletics project, please view my latest video of Billy Bad Ass Cardio Kickboxing (below), and LIKE my facebook page! Also, please YELP about it if 1) you've taken one of my classes or boot camps or 2) if you have supportive commentary about the educational and motivational material I put on this website. Thank you from the bottom of my heart <3

Friday, June 15, 2012

A quick entry to share my gratitude for life and good health

I just interviewed for a teaching job in an area serving primarily English Language Learners from Mexico an 8th grade Language Arts course. This job will be for the upcoming academic year, and I am crossing my fingers and counting my fortunes to hear the words, "You're Hired!" after my next meeting with the principal on Monday.

Thank you to everyone I met in my teacher training program at UC Santa Cruz last year and everyone I've met working at Lakeview Middle School this year. One person who I have a million thanks to give to is named Jennie, and I actually met her through Billy Bad Ass Cardio Kickboxing at Santa Cruz Power Fitness (when it was still held there). She has been working at this school as a 6th grade teacher and vouched for me big time with administration there. I wouldn't call it "string pulling," because I put literally 3.5 years of networking and emails and meetings and schooling into landing this job, so it certainly didn't land in my lap. 20+ applications in the past month or so, and only this one call back for an interview...these things are hard to come by. I wanted to share with everyone how appreciative I am of all the support I've gotten to carry the confidence to, evidently, have interviewed well and I think land this job. So to anyone who is on the lookout for jobs, all power to you! I wish you the absolute best of luck in your career-paths and say don't settle! I feel if you're one of the ones reading my blog, you are special in every way and deserve to do something that you love. Keep your head up (just like I have been told to do so many times these past few trying years) and you will find fortune like the kind I had today.

Jennie, lean and mean punching machine

On the subject of good fortune: 

I made a YELP site. It has been up 3 days and gotten 6 perfect reviews. Who are they all from? YOU! So, Thank You So Much. I got a phone call from Scottsdale, Arizona yesterday (my iPhone 4S tells where each area code is from) and answered hoping they were offering me a free 6 month vacation in their beautiful tourist town....but it wasn't. It was actually YELP saying, "Dude bro, your listing has gotten amazing reviews and we want to offer you advertising and search optimization that will even further help your business grow!" So I was stoked to get that. I'm sure it's a business deal, but she said they really only offer it to a few businesses who have perfect review records. 
Anyway, YELP is my new focus. I may have a website coming along, I may be doing Amazon Store to help sell some of the products that my kickboxers and I use (VEGA protein, VIBRAM toe-shoes, MAX MUSCLE nutritional supplements, etc.), but right now it's all about YELP. I think we will see some wonderful new faces if we plug away at YELP reviews. And I want honesty! If you think the class stinks and the studio stinks and I stink....let me know! (Well, if I stink, please let me know in private LOL) But your honest reviews will help us grow and keep everything positive. On the up and up, as they say. 

Billy Bad Ass Cardio Kickboxing - Santa Cruz, CA

If you were at this class...if you were in THIS PICTURE are my advertising, you are why we are such a fun and tight class. It's more than I could ever ask for.
So what I will ask for is your review. Please click on that link and review us. 
That is all for now. I am off for a run to think about our next class and my 
upcoming hopeful job. I've got some great ideas for new music.
Please share yours with me too- it's always best when
you hear that AMAZING new song you love
come on during class right about when
you're about to poop out. 

Wednesday, June 13, 2012

First Kickboxing Class at Tannery World Dance Center: SUCCESS!

First class ever. Hundreds of pictures taken by Muscle Man Sal. Free pre-workout drink samples by local nutrition experts, Max Muscle. Full room because of all of your support. Thank you so much. This is my favorite thing to do in the world. Here you all are. Hats off <3

Smiles from everyone. 

 Jumping Jacks that way!

Photos taken from outside

 Let's do the YMCA!

Double-High-Fives, GO!

 Punch that sucka!

Punch that sucka down low!

 Who's got the lowest squat?

Go punch Max Muscle!

 Tina gets to punch Billy Bad!

Dennis is gettin' LOW!

 Tyra in action! Punch it girl!

Kiri taking the mitts!

 Hi! **PUNCH**

Look left!

 Do NOT get in her way!

Na naaaaa na boo boo!

 You talkin to me? I punch you!


 Eureka. Yep. 


 Beatin up Billy Bad! 

Hook YOU sucka!

 Sweat! In my eyes! ARGH!

$10 per person
-please bring indoor footwear/no street shoes allowed-

  Shake booties....LEFT!

Dynamic warmup

 Faces tell a million tales.

 Butts can tell some tales too.

 Recruit those external obliques!

Lisa, front and center

 Florescent Joe

Working the air squats

 In the zone, game face on

Lean mean fighting machines

 Crunch those obliques class!

 Dana, front and almost center


Lorena rocking the house

 Pemma and Lauren

Hook punches

 Forearm strikes

Kiss my elbow!

 Shifty hips


 The walls are closing in on me!!

I've got great legs. 

 I punch you again!

Hands up and touch the skyyyy!

 Couldn't be happier than now!

Working out brings me joy. 

 Tina, Tyler, put them hands UP!

Punch it down, move it up!

 Who's in synch? WE ARE!

Working hard, it shows!

 And still loving it. 

Roll that taffy!


Eat my kicks!


I kick higher than I stand!

 Drive it up baby!

Nine years old and ON FIRE!

 Angela the kickboxer! Fantastic!

Kat vs. Kiri

 Taunting? Or encouraging!!


Thank you all from the bottom of my heart. Please come back <3