Hi guys! My name is Maddie Goetz and I am a junior here at Presentation College. I am currently majoring in communication. I am not sure what I would like to do after I’m done with school, but communications is very broad and I’m excited to see where it will take me! I am an editor for The Saints Press, our student driven digital school newspaper, and also play for the volleyball team here at PC!
I was born and raised here in Aberdeen, so I’m very familiar with the area, people, events and happenings. Its a love/hate to be in my hometown, but I plan on moving elsewhere after I graduate.
Coming from Aberdeen it’s pretty cool to have your whole family in the stands cheering you on. My dad (Daryn) works at Aberdeen Chrysler Center, a well known car dealership, and my brother (Christian) is a senior at Aberdeen Central this year!
5 minute warm up walk
3 minute jog (4.5-5 mph)
2 minute run (5.5-7 mph)
1 minute sprint (8-9 mph)
2 minute recovery walk
2 minute jog (4.5-5 mph)
4 minute run (5.5-7 mph)
1 minute sprint (8-9 mph)
2 minute jog (4.5-5 mph)
1 minute cool down walk
It’s finals week and there are some things you need to keep in mind before your stressful week!
No matter where you are at, don’t be stressed, try your hardest this last week and finish strong.
Don’t stay up too late to study, you still need your sleep. Staying up too late will have you tired and unfocused during the test you just stayed up all night to study for.
-Make sure you are still eating and drinking properly, you need your energy and brainfood.
-Stay away from social media this week, take this time to study more.
-Please remember to take breaks as well. You need time to relax and to shut your mind off.
Break is right around the corner. One week where you have to buckle down, then you get to go home to your family and relax. Finish strong and good luck!
It’s crazy I have already finished my first semester of my junior year. As I transition into spring semester 2018, I need to think about what courses I will be taking, the textbooks needed, my new schedule and how I need to manage my time now that we are in offseason. With daily workouts incorporated into my schedule I need to make sure I stay on top of things and stay in touch with my professors as well as my coaches. This break will be a good time to look over my schedule and look at where my classes are at, with what teachers and print out a set schedule of my week. This break also gives me a good time to deep clean and organize my space. By organizing now, you will be much more prepared when school starts back up and you will thank yourself later.
A new semester means a clean slate. If you are one that sets New Year’s resolutions, have the mindset that you are going to stay on top of your school work and KEEP at it!
If you haven’t thought about a New Year’s resolution, you should start thinking now. Here are some resolutions to ponder:
1. Stop being judgmental
2. Travel more
3. Meet new people
4. Cook dinner more often
5. Try yoga
6. Stop pressing snooze
7. Practice gratitude
8. Stop drinking soda
9. Eat fruit once a day
10. Stop gossiping
11. Shut off Netflix by 11pm
12. Smile to at least one person every day
Lately I haven’t been making time to do the things I love. The pictures below are from awhile back. I used to draw every day and I think I have gotten so busy and caught up that I forgot to do things for myself. I forgot how much something as simple as drawing can relieve stress. So, this week I challenge you to take a step back and take time to do something you love that you really haven’t “had time” for.
Now that regular volleyball season is over it’s tough to stay on top of tasks. Being having no practices or games to travel to over the weekend, you have much more free-time. Having more free-time to me personally has me spacing out and forgetting things I would be usually doing when I have that set schedule. I now have time to take a couple naps during the week which turns into 3-4-hour naps, which I cannot be doing. Although we now have a lot of free-time, that comes with more workouts. The volleyball team meets with a strength and conditioning coach individually, twice a week to keep in shape for spring ball. We also have the opportunity to get in the gym every Sunday for open gym to get reps in before spring. During offseason we also focus on fundraiser opportunities. As a team we like to go out to local businesses and give back as much as we can. Another way we fundraise is over the winter we hold clinics for ages K-12. This gives volleyball girls from around the area a chance to be introduced to volleyball, teach them how to move to the next level of competition, and focus on skill development. It’s also a great opportunity for the girls to be introduced to our team in hopes they will come to support us at our games. This all being said, during off-season it is hard to lose focus on your academics. A good way to keep on top of your things is to use a planner. By looking and planning out your week, you will know which objectives need to be addressed and by when. You can sit down Sunday night and see what you got going for the week. Another way to keep on top is NOT to take those 4-hour naps. Unless you stayed up late on a paper only allow yourself to take 20 minutes- 2-hour naps. Taking too many naps or too long of naps during the day will affect your sleep at night, causing you to stay up later. The last key thing to do to stay on top is keeping in touch with your coaches. Letting them know how you’re doing, and what you’re doing will make them happy and they will recognize you are on top of your things. All is easier said than done, but these are just a couple of things you can keep in mind in your off-season.
This weekend my family and I went to Minneapolis Minnesota for an NFL and NBA game. Sunday the Vikings took on the Los Angeles Rams in their brand new US Bank stadium.
The Vikings ended up beating the rams 24-7
The Timberwolves lost a devastating 97-100 after Jimmy Butler’s buzzer beater went in and out of the basket to tie up the game.
I had a great time with my family and Minneapolis is one of my favorite cities to visit!
It’s the holiday season and that means Starbucks holiday menu is finally here! Here are some drinks you should try this winter to keep you warm:
· Toasted White Chocolate Mocha
· Chestnut Praline Chai Latte
· Peppermint Hot Chocolate
· White Peppermint Mocha
· Holiday Spice Flat White
· Chestnut Praline Latte **** my favorite
· Caramel Brûlée Latte
· Peppermint Mocha
· Gingerbread Latte
· Eggnog Latte
· Joy Tea
· Caramel Apple Cider**** no caffeine favorite
Well, it’s my junior year which means I will have to decide on an internship opportunity here soon. I’ve been told many times it’s okay to not know what you will go into, nobody knows what they’re doing and that I have time, but it really does scare me. I am a communications major, which is broad so I have endless internships that I could look into, but which one is right for me? I’m not sure what I will do, or where I will go, but all I know is I want to travel and see places, see people. I want to be a part of something that impacts people’s lives positively. I want to be happy with my career and be excited to change the world every day. I want to do something I am passionate about.
Every time I get nervous about where I am going after college I step back and read this quote:
“If you’re feeling frightened about what comes next, don’t be. Embrace the uncertainty. Allow it to lead you places. Be brave as it challenges you to exercise both your heart and your mind as you create your own path toward happiness; don’t waste time with regret. Spin wildly into your next action. Enjoy the present, each moment, as it comes, because you’ll never get another one quite like it. And if you should ever look up and find yourself lost, simply take a breath and start over. Retrace your steps and go back to the purest place in your heart…where your hope lives. You’ll find your way again.”
November 13th, 2017
The Presentation College volleyball team and I went to LaCrosse, Wisconsin for the NSAA Tournament where we faced Valley City State University first round! We split 1-1 with them during regular season so it was anyone’s game when we went out there. We ended up sweeping them in three. We then had to face the number one ranked Viterbo (#2 nationally ranked). We ended up losing in 3, but we kept up with them. It was a fun trip to end the season with! I am so proud of how far we came this year and I am already looking forward to next season!
As of October 27th, Netflix recently added the second season of Stranger Things. Stranger Things is a science fiction, horror tv show series where a younger boy disappears and his mom and friends must go out on an investigation to search for him. As the investigation goes on they find out too many things dealing with the government. Along the way the boy’s friends find a girl with supernatural powers that help them find their friend, while being chased by the government and other “stranger things”. I cannot spoil all of it for you, but it is like I said binge watching worthy.
The episodes are not too long, but not too short either. There are 8 episodes in the first season and 9 in the second.
Picture taken from (https://usercontent1.hubstatic.com/13483440.jpg)
I had recently just finished a book called “Just Friends” by Billy Taylor. Two friends, August and Ethan, have been best friends since the age of 7. Eventually throughout fame and money they still stay best friends, but even after a tragic car accident that nearly kills them, August still cannot confess her love for Ethan and vice versa.
Now, I only read this book because I had seen girls posting it on social media saying it was a must read, but I’m here to say it was overhyped. Maybe I need to read it again, but I felt as if the whole book was dragged out and you already knew what was going to happen. I’m happy the way the book ended for the character’s sake, but it was also too cheesy for me. I don’t hate happy endings, but it was almost too good to be true. There wasn’t enough conflict in this book for me. It was focused on two main characters the whole time and you only got in the head of one character.
So, I generally like to read a book 2 or 3 times before I pass it on to someone else, but I will not be reading this again nor passing it. I would give it a 4/10.
1. Ice Scraper- Ice builds up overnight on your car’s windshield and you will not be able to just defrost it for wipe it off. You can find Ice Scrapers at Walmart or any gas station come this winter.
2. Humidifier- During winter in South Dakota, the air gets very dry so you may want to buy a humidifier for your room!
3. Winter Coat- Now I’m not talking a single layer coat…You will want a dual layered, actual winter coat. They are expensive, but you will thank yourself later while walking from class to class.
4. Texting Gloves- Gloves are always a good idea, but the texting gloves are nice for when you are outside and need to use your phone.
5. Flannel Sheets- These are nice and warm for winter nights when it gets –40 below 🙂
6. Waterproofing Boots-Girls, you spend a lot of money for your boots, go to Walmart and buy a waterproofing boot care kit so the snow does not ruin your shoes!
7. Remote Car Starter- These are a good, early Christmas present to ask for from your parents! In the morning you can look out the window and start your car so it is warm when you need to drive to class. They are kind of expensive, but they reach from far away and it’s so rewarding getting into a warm car.
8. Chapstick & Lotion- I’m not kidding, the air gets super dry. Stock up in lotion and Chapstick!
9. Keurig- Coming or going to class, a nice hot drink will be sure to warm you up!
10. Netflix- You won’t be going outside or driving around town, so it’s time to start binge watching everything you’ve wanted to watch.
This is a playlist I like to do homework to or clean. Sometimes it’s nice to listen to music without lyrics or just not the mainstream stuff you hear on the radio. I think it’s good to broaden your horizons and listen to calming music. Music can change your mood and create a relaxing environment.
Aisatsana  – Aphex Twin – Syro
Drift – Kim Janssen – The Lonlely Mountains – EP
Give Me Love – Ed Sheeran – + (Deluxe Version)
Heir I – Balmorhea – Heir – EP
Your Hand In Mine (Goodbye)- Explosions In the Sky – Friday Night Lights
Ombre – Ludovico Einaudi- Ludovico Einaudi- Le onde
Oblivion – Bastille- Bad Blood
251210 – Antonymes – Like Rumours of Hushed Thunder
261210- Antonymes- Like Rumours of Hushed Thunder
271210- Antonymes- Like Rumours of Hushed Thunder
Everglow- Coldplay- A Head Full of Dreams
Remember Me As a Time of Day- Explosions In the Sky- How Strange, Innocence
Slow Dancing In a Burning Room- John Mayer- Continum
Slow It Down – The Lumineers- The Lumineers
Soldier- Gavin DeGraw – Sweeter
Truth- Balmorhea- All Is Wild, All Is Silent
- This leave-in conditioner can be bought at Walmart or Target! I like to put in about a quarter size in my hair after I shower. It really helps dry, damaged hair, and it smells good!
- This is my favorite eyeshadow pallet I have ever owned. This product is made by Huda Beauty and can be bought at Sephora! It’s a little pricy, but worth every penny. The pigment of the colors is so beautiful and it stays on all day. My favorites are Moon Dust and Henna!
- This is my go to brow liner. The Anastasia “Brow Wiz” pencil is great for lining your eyebrows. It isn’t too much and it’s easy to use. It is a little spendy but it lasts me 5 months or so! You can find this product at Sephora.
- These face masks are awesome and inexpensive! You can find them at Walmart or Target! I like to buy 5-6 at a time and store them in the fridge, so they are cool on your face when you put them on!
- This product you will need. It’s always important to exfoliate before shaving! You can find a variety of scents of this product at Walmart!
- This highlight pallet is my favorite! Although it is expensive, this pallet has lasted me a long time and the pigment is so beautiful when it hits the light. You can find this product at Sephora!
As I walked into the women’s bathroom in the nursing building on campus I saw a stack of sticky notes that said “Add your own!” There were a couple sticky notes already up stating positive messages like, “You matter” and “You are strong.” As the week went on I went into the bathroom again and the mirror was covered in positive messages.
“It has been said something as small as the flutter of a butterfly’s wing can ultimately cause a typhoon halfway around the world.”
I think each and every person in this world is like the butterfly in the Butterfly Effect. Every day we are presented with opportunities and chances to make changes in our lives as well as others lives. With every move and decision you make, you are impacting this world whether you think you do or not. We need more positivity in our world. Little things such as a positive note can really speak to you and I wanted to show everyone what one single person can do with one simple action. You never know who needed that positive message in their life on that day.
“You have been created in order that you might make a difference. You have within you the power to change the world.” -Andy Andrews
One of my favorite healthy meals is a protein shake! Here in Aberdeen we have many herbalife nutrition shops, but this one is the close to Presentation! This shop is right of main street, owned and ran by Shelley Oschner.
There’s so many different flavors to choose from! #5 & #23 are my favorites!
Go get yourself a protein shake! Tell them Maddie Goetz sent you! Here is the address~ 14 2nd Ave SW
I love being able to get in a good lift! Here are some of my favorite workouts! Special thanks to Amber Cline and Joely Roe for demonstrating.🙂
First warm up on the treadmill for 5-10 minutes at a moderate pace.
Begin Squatting with moderate weight as well. If you go up in weight, go down in reps. If you go down in weight, go up in reps! Get deep for best results! 3×5 (heavy) 3×8 (moderate) 3×10-15 (light)
Superset your squats with dumbbell squats. Here we are using a 10 lb. Dumbbell. This incorporates your core as well. Make sure to keep good posture and again, deep for best results! 3×10
Next, step ups! You are welcome to use dumbbells with this exercise, but here we are using body weight. Focus on getting your opposite leg and opposite arm up. 10 each leg! 3×10 each leg
Superset step ups with another dumbbell squat. Here you hold the dumbbell close to your body, keeping good posture, and getting deep. I like to widen my stance for this squat! 3×10
This exercise is great for volleyball! We took a medicine ball overhead and threw it at the floor, bouncing off the wall. This really makes you engage your core, and helps for that torque in volleyball. It is important to use your core here so you do not throw out your back! 3×10
Superset medicine ball throws with tricep kickbacks. Use a comfortable weight and keep your elbow pinched in to your side. Extend your arm straight back. If you feel it in your triceps, you’re doing it right! Use your opposite arm to stabilize. 3×10 each arm
Here we have a narrow grip bench. Since we are girls we are trying to tone our arms and not bulk. We use the bar with no weight and as many reps as you can until fail. The more narrow the grip the harder it is!
Superset narrow grip bench with forearms! We took the bar behind us with no weight and curled back. As many reps as you can until fail! This one really gets your forearms burning.
Next we have bicep curls. Pick a comfortable weight, not too heavy and not too light and again…reps until fail 🙂
Superset with what we call the love handle crushers. This works your “love handles” and obliques. Here we have a 25 lb dumbbell. Hold the dumbbell in the opposite side you’re working on and lean your body side to side, right and left for about 20 reps and then switch sides. You’ll feel it in the morning.
Those are just SOME of my favorite lifting exercises! Make sure to finish with abs and STRETCH!
Follow your workout immediately with protein and food!
Here in South Dakota, I know there’s not much to see, or look at, or do, but Sica Hollow is somewhere you should definitely see at least once in your life during the fall. Sica Hollow State Park is located just outside Sisseton. The trails at Sica Hollow go as far as 15 miles, but honestly you could make the hike anywhere from 45 minutes – 4 hours, it’s what you make of it!
Sica Hollow is so interesting to me because it is said to be haunted. Legends say that was where Sioux tribes experienced many happenings and Native American mythical figures fought, making it evil. The streams and small waterfalls you see at Sica Hollow have a reddish tint to the water. The Sioux tribes say it is the blood of their ancestors. The trails are very quiet and peaceful, it’s actually therapeutic.
The trees change so many different colors and each are so vibrant. Sica Hollow is somewhere you’ll need to bring your camera. It’s a good way to get off the couch, and you can get some stunning pictures out of it! The pictures below I took about 2 years ago.