Achievement Column

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Live a boxer’s lifestyle is how you take your gym training and apply it to the rest of your life.  You are going to need endurance, visualization muscles, the ability to keep moving and to reduce your fight, flee, freeze … Continued

What Is Story Mapping?

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Cappy’s Boxing Gym trains you to hone your boxing skills.  Stance, effective cover, efficient movement, increasing endurance, developing timing and punch combinations. The life coaching side of Cappy’s is where you sign up for intensive training contact for information  on … Continued

The New Year Is Here

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Every year we have an opportunity to assess the preceding year and prepare for the next one.  Everyone has their ritual for this.  What is your New Year ritual? Make New Year resolutions If you vow to do better, acknowledge … Continued

Story Mapping

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When you plan a road trip you consult road maps.  Road trips provide the framework for a life changing experience.  Road trips connect you with an experience that reaches outside of your habitual box.  Road maps help orient you with … Continued

Cappy Kotz Speaks Up

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2016 has been a tremendous year of growth, success and community connection.  Cappy’s Boxing Gym relocated, is steadily getting in shape for our next and final move in May and is reaching out to the community in new ways.  Boxing … Continued

Reading the Signs

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There are lots of signs.  It’s how you read them that matters.  Common road signs might be: Stop Yield  Turn    Weight Shift        Slow Down           When you step on the self awareness … Continued

Feeling Safe

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Feeling safe is complicated.  It’s partly abut feeling physically safe, not under attack or threatened in any way.  Yet, people want to take risks, they just want to feel safe when doing so. There is also the need to feel … Continued

Claiming Your Own Name

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In times of stress and trauma, we resort to our past methods of surviving heightened situations.(your name)  Every individual has an unique response to survival, and this uniqueness is your style.  Rocky Marciano was not seen, at first, as a … Continued

Diaphragm News

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We all know the importance of breath.  If you can’t breathe you die.  The brain can handle a short duration of no oxygen before it shuts down.  When the brain closes up shop, it’s time to go.  Most of us … Continued

Recombobulation Area

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Today, airports have recombobulation areas.  Once you get through the x ray line, you have the opportunity to step aside from the general people flow and recombobulate.  In other words, put yourself back in order, think clearly again.  If it’s … Continued

Fueling

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If you are interested in changing your eating, or fueling, habits, seek sustainable change.  Begin by focusing on taking out your judgments of your eating/drinking habits.  Fill out a Fuel Log.  Ask yourself to be honest and objective.  You will … Continued

Into the Unknown

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When you enter the unknown zone you leave behind, temporarily at least, familiar surroundings.   You look around, feel lost.  Anxiety hits, can increase, and the temptation to retreat is strong, to go back where you came from.  Back to familiar … Continued

Core

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by cappy kotz Getting on the self awareness path is all about signing up for a relationship with yourself.  OK.  What does that mean? Do you like yourself?  Do you judge yourself?  Do you trust yourself?  Do you know yourself? … Continued

Handling the Ups and Downs

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Every day we enter the milieu of human experience.  We engage in communication, interact physically, emotionally and energetically.  At best, things seem to flow, we feel connected and glad to be alive.  At worst, we sink into depression, shut down … Continued

Know Your Intent

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All goals start with an intent to accomplish something.  On the way, something inevitably comes up that challenges your courage to keep going.  You might freeze up, turn back or fight to get through.  The classic fight, freeze or flee … Continued

Hiding

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Hiding is a complex issue.  A hiding is a physical beating (they gave him a hiding), and it also means to put or keep out of sight, away from notice, or to prevent the disclosure or recognition of, to conceal. … Continued

Boxing For Everyone

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Boxing gyms have long been safe havens, a place to dare.  A place where an individual can emerge.  A boxing gym surrounds and shapes emotional fortitude. What?! Everyday life is the ultimate test. What happens when you feel called into … Continued

Chop Wood Be Wise

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The Ax Bites Deep By Cappy Kotz The ax descends on the log, bites deep. I feel the green wood closing like a vice.  Sure enough, can’t pull the ax out.  Chopped too deep toward the core where the sap … Continued

Gender Pronoun Awareness

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Last year, the University of Vermont became the first school to allow students to select their own identifiers. Students chose their preferred first names and pronouns, which were then added to the campus-wide information system and distributed to professors, As … Continued

Positive Psychology

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An excerpt from Wikipedia click here Positive psychology is psychology–psychology is science–and science requires checking theories against evidence. Accordingly, positive psychology is not to be confused with untested self-help, footless affirmation, or secular religion -no matter how good these may make … Continued

Navigating the Rapids

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What happens when everything changes up really fast?  For example, you get in a  routine with your computer, all your important links are organized and stored, easy to access.  Then, when encouraged to refresh the browser, and you do, you … Continued

When Patterns Persist

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A persistent pattern is one that is not actually interrupted, no matter what you have done to do so. Select One late pattern sorry pattern I forgot pattern I don’t know pattern Food for Thought: You might know of others … Continued

What Is Life Coaching

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Life Coaching is different to different people.  Think of a bulletin board with Life Coaching at the top in big, block letters.  There are an assortment of cards on the board, each declaring a different life coaching approach. Cappy’s life … Continued

Interrupting Patterns

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There are many different kinds of patterns, from a repetitive design to repeated physical, mental and emotional behaviors.  An artist intentionally interrupts a repetitive design for effect.  Interrupting a long standing behavioral pattern is much more complicated. The mind is … Continued

Techniques for Calming Down

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The boxing ring is a perfect metaphor for life.  A boxer expects, stepping into the ring, that he/she will exchange blows.  In everyday life the “blows” are not always physical, but we do have approximately 70,000 thoughts a day and … Continued

Empty Phrases

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Do you know the feeling of being waved away, given a smile that seems more fake than genuine?  Could be you were the recipient of an empty phrase – “nice job”, “looking good”, “love you”, “keep going, you will make … Continued

Transform Today

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  Cappy’s Coach Mike grew up in a very physical world where all action had a definite purpose and intent.  Skate against ice, plow against snow, gear shifts, pulleys, reshaping one vehicle into another by cutting and welding joints.  A … Continued

Stepping Into the New Year

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Step across the line into the New Year.  2016, here you come!  Time to renew your relationship with your feet.  Think of your feet as earthward antennae, with 200,000 nerve receptors on the sole telling you where you are and … Continued

What Does Vulnerable Mean?

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Today is the first day of the Bully Story Dance Project, as hosted by Cappy’s through February 2016.  Join with the Bully Story Dance Team to illuminate the bully game in a different light. Today’s drill addresses vulnerability and belief. … Continued

Workout Plateau

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Workouts are wonderful when the results are coming in.  Stronger muscles, weight loss, increased stamina, not to mention good feeling endorphins.  Inevitably, there comes a time when the workouts don’t produce the same results.  At this junction it is important … Continued

On A Quest

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by Cappy Kotz   I have had the honor to work with Sven Ahlen coming on twelve years.  He started at Cappys as a fitness boxer, has built off of his workouts to increase  access to his long suppressed authentic … Continued

Gratitude

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I’ve been reading many articles and blogs recently about gratitude.  Gratitude is defined as the quality of being thankful; readiness to show appreciation for and to return kindness. Many articles cite the healthy benefits of gratitude, and Psychology Today https://www.psychologytoday.com/basics/gratitude … Continued

Hijacked Stories

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Have you ever felt that your story was hijacked by someone else?  You know, when you are telling an excited story and someone hijacks the excitement, jumps on board and convinces you that your story is stupid? No one has … Continued

Inspirational Tips For Overcoming Fear

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Excerpt from: 25 Ways to overcome fear & take action: real stories of people who did.  http://www.yourlifeyourway.net/2011/09/17/25-ways-to-overcome-fear-take-action-real-stories-of-people-who-did/ When you were scared to do something big that you KNEW you had to (end a relationship/quit your job/start a new life ), … Continued

You Can Handle Change

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When you think of a life change, which of the following do you most relate to: daunting overwhelming exciting welcome Changes that are daunting require more planning and preparing, but all changes have common components. Resistance Even if it’s a … Continued

Mind Body Connection

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There are many components to getting what we want in life.  One of these components is the mind/body connection. Understanding the mind/body connection is helpful in negotiating the ups and downs of the path. How you come to take action: … Continued

Embracing Life

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Mike Fleet, formerly Cappy’s boxer and youth coach, returned to Seattle for a visit, recently, and Cappy interviewed him.  In this blog, Mike talks about how he took what he gained at Cappy’s and uses it in his everyday life. … Continued

Unlocking and Letting Go

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Are you aware how much the past luggage you lug around with you weighs you down?.  Cappy’s coaches know the signs of being weighed down.  They see evidence of it in the slumped shoulders and the lower back pain that … Continued

Moving To The Beat

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Every week Cappy’s Primal Boxing focuses on a specific theme.  This past week, the focus was on hearing the beat and applying foot movement to the beat.  The boxers warmed up by listening to Nina Simone’s “Sinnerman”, accenting the beat … Continued

The Tyranny of To Do Lists

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by Cappy Kotz As a business owner, my To Do list has increased substantially over the years.  Everyday, many, many emails to answer, acknowledge or delete.  Meeting agendas to update, meetings to attend, lesson plans to write, blogs to catch … Continued

Primal Boxing Review

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Primal means essential or fundamental.   The true essence of boxing is accessed through shadow boxing.  At Cappy’s, you get a great workout, acquire skill, set and achieve performance goals, and sometimes you want a bit more.  Primal Boxing will increase … Continued

God Has Many Names

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By Cappy Kotz Recently, I had the opportunity to talk with my friend, Jeff Wagoner, www.dtutjw.com on what God means to him.  Jeff has recently published Discover the Unseen: In business, life and yourself.  When I first met him, he was … Continued

Your Story Is You

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by Cappy Kotz Your story is where you came from, where you are and where you are going.  It tells the tale of everything you have seen or done.  When you get on the path of self awareness, you learn … Continued

#CapsEpicTrip2015 #33 – Rapid City SD

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Cappy Kotz, here, reporting in from #CapsEpicTrip2015.  Yesterday I drove all day through intermittent torrential downpours.      Torrential:    Adjective  təˈren(t)SHəl (of rain) falling rapidly and in copious quantities.: “a torrential downpour” synonyms:  copious  /heavy / teeming / pelting / severe … Continued

The 4 F’s: Fight, Flee, Freeze, Fawn

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We all have instinctive response to what we perceive is happening in the moment.  Instinctively, we need to know when to fight, flee,or freeze.  In present times these instincts have become reactions. We fight because:              must attack / … Continued

Playing the Sorry Card

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There are many uses of the word, sorry. I’m sorry if I offended you. She was sorry to hear about their divorce. I’m sorry for your loss. I’m sorry for saying that. I’m sorry that I wasted your time. What … Continued