Ricky’s Health and Fitness Services

Ricky’s Health and Fitness Services Coach Ricky — Independent Personal Trainer at Powerhouse Gym.

I help beginners build strength, lose weight, move better, and stay consistent through simple workouts, nutrition support, and martial arts-based fitness.

Beginner Muay Thai Foundations — Week 5 RecapWeek 5 is complete, and that wraps up our 5-week beginner foundation cycle....
09/19/2026

Beginner Muay Thai Foundations — Week 5 Recap

Week 5 is complete, and that wraps up our 5-week beginner foundation cycle.

This week was about applying the foundation with control.

Class focus:

stance and guard

movement and reset

jab, cross, and jab-cross

jab to lead teep

catch defense for punches

scoop defense for teeps

light partner work

controlled exchanges

exit and reset after every rep

Main cue:

One exchange, exit, reset.

The goal was not hard sparring. The goal was learning how to use simple attacks and simple defenses with control, safe contact, clean movement, and good reset habits.

Great work from everyone who showed up and trained through the cycle. We built the base one class at a time.

Beginner-friendly. No experience needed.

09/16/2026

Schedule Update

Saturday Beginner Self-Defense at Gaffney Fitness Center:

9:30 AM – 10:00 AM
3 sessions remaining

Saturday Beginner Striking Fundamentals at Gaffney Fitness Center:

11:00 AM – 12:00 PM
1 session left in the current cycle

Beginner friendly. All fitness levels welcome.

Beginner Muay Thai Foundations — Week 4 RecapWeek 4 is complete.This week was our beginner foundation check. We reviewed...
09/13/2026

Beginner Muay Thai Foundations — Week 4 Recap

Week 4 is complete.

This week was our beginner foundation check. We reviewed the basics from the last few weeks and focused on staying balanced before, during, and after each movement or strike.

Class focus:

stance and guard

four-direction movement

jab

cross

jab-cross

lead teep

rear teep

punch distance

kick distance

exit after striking

reset after every exchange

Main cue:

Balanced before, during, and after.

The goal was not speed or power. The goal was control, clean technique, safe movement, and making sure every student could return back to stance and guard after each action.

Good work from everyone who showed up and trained. We’re building the foundation one class at a time.

Beginner-friendly. No experience needed.

09/13/2026

Self-Defense Class 1 — 30 Minutes

One-on-one beginner session focused on situational awareness, safe falling, and basic wrist-grab escapes.

We covered:

Situational awareness — paying attention to surroundings, exits, distance, and unusual behavior

Combat base / ready stance

Back breakfall

Side breakfall

Same-side wrist grab → elbow release

Two-hand wrist grab → low-to-high release

Two-hand wrist grab → high-to-low release

Creating distance and resetting after the escape

Main theme:
Be aware → create space → protect yourself → escape → reset.

The goal was not to fight. The goal was to recognize problems early, avoid unnecessary danger, and have simple options if physical contact happens.

Beginner Muay Thai Foundations — Week 3 RecapWeek 3 is complete.This week we focused on teep and distance control: lead ...
09/07/2026

Beginner Muay Thai Foundations — Week 3 Recap

Week 3 is complete.

This week we focused on teep and distance control: lead teep, rear teep, jab to lead teep, jab to rear teep, separation, balance, and reset.

Class focus:
stance and guard review
line drill warm-up
jab for jab
cross for cross
jab-cross for jab-cross
lead teep mechanics
rear teep mechanics
jab to lead teep
jab to rear teep
teep distance
separation round
cooldown and recap

Main cue:
Push, recoil, reset.

The goal was not power. The goal was learning how to use the teep to manage space, stay balanced, recover stance, and reset after every exchange.

Good work from everyone who showed up and trained. We’re building the foundation one class at a time.

Beginner-friendly. No experience needed.

Beginner Muay Thai Foundations — Week 2 RecapWeek 2 is complete.This week we focused on straight-punch control: jab, cro...
09/06/2026

Beginner Muay Thai Foundations — Week 2 Recap

Week 2 is complete.

This week we focused on straight-punch control: jab, cross, jab-cross, guard recovery, distance, exit, and reset.

Class focus:
stance and guard review

line drill warm-up

jab for jab

cross for cross

jab-cross for jab-cross

jab mechanics

cross mechanics

punch distance

hands returning to guard

exiting after striking

cooldown and recap

Main cue:
Punch, hands home, reset.

The goal was not speed or power. The goal was learning how to punch while staying balanced, keeping the hands up, exiting safely, and resetting after every exchange.

Good work from everyone who showed up and trained. We’re building the foundation one class at a time.

Beginner-friendly. No experience needed.

Beginner Muay Thai Foundations — Week 1 RecapWeek 1 is complete.This week was about building the base: stance, guard, mo...
09/06/2026

Beginner Muay Thai Foundations — Week 1 Recap

Week 1 is complete.

This week was about building the base: stance, guard, movement, balance, range, and reset.

Class focus:
stance and guard

forward, backward, left, and right movement

punch distance

kick distance

jab and teep basics

light partner work

resetting after every exchange

Main cue:
Move, plant, reset.

The goal was not speed or power. The goal was learning how to stay balanced, move with control, and return to stance after every action.

Good work from everyone who showed up and trained. We’re building the foundation one class at a time.

Beginner-friendly. No experience needed.

Muay Thai Fundamentals — Week 4 RecapWeek 4 is complete.This week we focused on the defense toolbox and review. The goal...
08/14/2026

Muay Thai Fundamentals — Week 4 Recap

Week 4 is complete.

This week we focused on the defense toolbox and review. The goal was simple:

Defend → respond → move → reset

Class work included stance, guard, movement, jab-cross review, teep review, cover defense, catch and parry, scoop and side step, basic checks, controlled counters, and resetting after every exchange.

We kept it beginner-friendly with light partner work, clean technique, balance, control, and safe movement instead of hard sparring.

Good work from everyone who showed up and trained. We’re building the basics one class at a time.

Next week we start a new block:

Build the Base: Beginner Muay Thai Foundations

Beginner-friendly. No experience needed.

07/30/2026

Schedule Update

Saturday Beginner Striking Fundamentals at Gaffney Fitness Center:

11:15 AM – 12:15 PM
Beginner Striking Fundamentals

Tuesday 6:00 PM – 7:00 PM may be available depending on scheduling.

If Tuesday is confirmed, I’ll post an update in the group chat ahead of time.

Beginner friendly. All fitness levels welcome.

Muay Thai Fundamentals — Week 3 RecapGood third week of beginner-friendly Muay Thai fundamentals at Gaffney Fitness Cent...
07/28/2026

Muay Thai Fundamentals — Week 3 Recap

Good third week of beginner-friendly Muay Thai fundamentals at Gaffney Fitness Center.

This week we continued building from the basics and focused on clinch introduction and rear knee mechanics.

We worked on stance, guard, movement, jab-cross review, teep review, straight knee mechanics, clinch feet, double necktie position, palm range, light clinch entry, frame away, angle exit, and resetting after each exchange.

The main lesson this week was simple:

Use good feet and posture to control position, throw one controlled knee with balance, frame out safely, and always reset your stance.

These sessions are designed to help beginners build confidence, learn basic striking, improve fitness, and develop real Muay Thai fundamentals one step at a time.

Everything stayed beginner-friendly and controlled. No hard sparring, no hard clinch battles, and no power on partners.

Everyone showed good effort and continued improvement throughout class.

If you are on Fort Meade and interested in learning beginner-friendly Muay Thai, basic striking, or martial arts fitness, come check out a session at Gaffney Fitness Center.

Beginner-friendly. No experience needed.

Address

Fort George G Meade, MD

Telephone

+1 773-437-7520

Website

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