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Would You S U R V I V E?

Thursday, March 26, 2015


Virtually everybody says their goal is to "get into shape" but really, what does that even mean? Are you in shape if you have 6-pack abs but have to drink coffee or energy drinks all day to keep going? Are you in shape if you can run a 1/2 marathon but can't do a single pull-up?

Are you in shape if you can bench press your own bodyweight 10 times but get out of breath running more than a block? Hell, are you in good enough shape to save your own life or the life of someone else in a worst-case-scenario?

Think about it.

You're in the ocean and a friend, 50 yards out gets caught in a bad rip-tide and isn't strong enough to make it back to shore... Could you save them?

You're walking along the edge of the Appalachian Trail and the ground beneath you gives way and you begin to fall, grabbing a branch at the last second. You are dangling 1000 feet in the air...could you pull yourself back up?

You hear a scream and find your 3 year old child pinned beneath a 300 pound credenza that has tipped over and fallen on him while he was playing...could you lift it off him?

And of course we all know it's just a matter of time until the Zombie Apocalypse really happens, and I think you're making a huge mistake if you think they're all going to be slow and ponderous, like in the "Walking Dead" TV show. More like the ones that freaking sprint in "Zombieland" or "I am Legend", me thinks.

But I digress.

I think you get my point...shit happens, and in more cases than you'd care to know, people have died needlessly because they (or their friends) were lacking the strength, speed, stamina or some other physical skill that was so desperately needed in that moment. So I propose a world-wide standard...a new benchmark of sorts that will, once and for all, put everybody on the same page for what you should be striving for in the gym above and beyond the obvious desire to just look better naked.

What follows is the definitive list of what every man and woman should be able to do...the seven attributes that every person should possess that could save you or a loved one from a fire, a tsunami, an angry mob, a day at the beach or the mountains gone bad, or, God forbid...the End of The World.


1. 15 Dead-Hang Pullups

2. 25 Body-Weight Dips

3. 100 Air Squats, ass-to-the-grass, without stopping

4. Jump over an object the height of your own waist

5. Swim a half-mile in open water

6. Sprint the length of 2 football fields at full speed

7. Deadlift double your body weight


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You Have To Earn It...

Wednesday, March 25, 2015





Monday, March 16, 2015


If you are currently looking for a great space to train your existing clientele out of, listen up: I have up to 10,000sq feet of fully equipped space available for a very reasonable monthly rate. Located next to The University of Tampa, close to Downtown and just off Kennedy. No restrictions on what your clients can do...jump rope, deadlifts, plyometrics, tire flipping, sledge-hammers, sleds, monkey bars, KB work, Olympic lifts...the sky's the limit! You'll have your own key and 24hr access. Men and women's showers available too. If interested, .shoot me a reply and we'll set up a time to have you stop by for a tour!


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Are You Happy

Friday, March 13, 2015

Happiness is not something that you should try to PURSUE. For example, when you get mad at somebody you don't think to yourself "Cool, I was finally able to get mad!" No, it just happened, naturally.

True happiness comes when you are constantly living to become the strongest version of yourself, and It's the embodiment of the journey that creates true happiness. For example, finishing your first marathon will make you temporarily happy, but the training it took to accomplish it is what made you happy EVERY DAY because you had to live a FULLY ENGAGED LIFE to make that happen.

So stop chasing happiness and instead pursue excellence in who you are, what you're about and what you do. In doing so, happiness will start chasing YOU! PS. Notice I said excellence and NOT perfection, as perfectionism is a L I E.


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How to avoid the slippery slope from boredom to binge eating

Wednesday, March 04, 2015


Hey, it happens to everybody at one time or another.
You're sitting around in your jam-jams, watching a re-run of The Walking Dead and you get a craving for ice,, a P & J sandwich...oh what the hell...ALL OF IT!!!

Obviously this sort of behavior can lead to unwanted issues such as a "muffin-top",  an all black wardrobe, small children trying to push you back in the water at the beach, and the scariest one of all...not being able to find your happy parts.

The good news is, these problems are avoidable with just a couple simple tweaks...

1. Know what the real problem is;
When you are bored, you lack any pleasure or enjoyment...It is pretty much a state of no emotions.

2. Your dopamine levels get low and need a little boost.
We will always seek out behaviors that cause us pleasure...that's how we have survived for millions of years. We eat food, dopamine is released, we feel good, and we do it again. When we are bored, we are lacking the pleasure we need at a subconscious level. This can lead us to binge on junk food.

3. Find ways to increase our pleasure response that do not include eating junk.

Two facts to consider:

a. Exercise helps to naturally raise dopamine levels.
b. Boredom tends to come about at similar times on a day-to-day basis.

Solutions? Pay attention to when you feel boredom coming on and kick its ass with a preemptive strike! Translated...get up and move!

Go for a bike ride, a walk, a 5 minute workout in the house or yard, go have sex (best choice!) or do some meditation. All of these things will raise dopamine levels, the key is just to take action BEFORE you stick your head into a 55 gallon drum of Doritos : )

Like this tip? Message me your question and I'll do my best to answer them right here or at

my new Facebook page:

Roy Taylor
President / Head Trainer
Body Construction


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The Cave...

Friday, December 19, 2014

The Friday WODs
Option #1 CrossFit WOD
17 Min AMRAP
5 HSPU (or 10 incline pushups)
5 Underhand Pullups
20 DU (60 singles)
Option #2
Ye Olde Skool Pumptitude
50 Curls 45/25 Supersetted with 50 Skull Crushers 55/35
* Try to do all the reps of each movement without breaking!
50 Incline Bench 95/45 Supersetted with 50 Ring Rows - try to complete as quickly and in as few sets as possible!
50 1-Arm DB Presses Each Arm 30/15 fast as possible! Alternate as needed.
Repeat the 50 Curls and 50 Skull Crushers, again trying to complete each in as few Supersets as possible!


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When Someone Tells Me No...

Monday, December 15, 2014

The Monday WOD
PVC Work
Deep Static Squat Hold - 2 mins
10 Wall Kick-ups
20 Jacks
30 Situps
Wendler / 3rd Month / 2nd Week
Working weight is 90% of 1-rep max
70% x 3
80% x 3
90% x 3+
3 Rds for Time
Row 50 Calories
150 DU's (450 singles)
50 Bench 115/65


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Kind of Like CrossFit...

Tuesday, December 09, 2014

The Tuesday WOD
200 Rope
20 PVC OHS Squats
20 Hyperextensions
Wendler / Beginning of 3rd Month- increase max squat by 10lbs
Working weight is 90% of 1-rep max
65% x 5
75% x 5
85% x 5+
Complete as many rounds as possible in 20 minutes
10 Chest-to-Bar Pull-Ups
20 95-lb. Back Squats
30 Double-Unders / 10 Burpees


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Don't Interrupt...

Sunday, December 07, 2014


The Monday

10 Wall Kicks
PVC Halos and Rotaters
500M row

Begining of 3rd Month- increase max bench by 5lbs Working weight is 90% of 1-rep max
Bench 75% x 5 / 80% x 5 / 85% x 5+
75 KB Swings (American) 24kg/16kg
Run 1 mile
75 KB Swings


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Be A Diamond...

Monday, November 24, 2014

The Monday
1/4 Mile Run x 2
50 Pushups
50 Squats
Strength / Wendler

Remember...your working weight is 90% of your 1-rep max
75% x 5
85% x 3
95% x 1
Met Con

Roy's 55th Birthday Beatdown
Bonanza of Bodaciousness!

55 Snatches 95/65
55 Jumping Squats
55 Bench 155/85


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