By Kristen Simpson

D r. Mike Martino believes in hard work. 

From swimming competitively at a national level, to coaching Olympians, to creating a high-performance training model for NASCAR pit crews, he has seen the power of focused dedication pay off in a variety of arenas. Reflecting on his career, the professor of Exercise Science at Georgia College & State University outlined a set of rules that he recommends to anyone seeking to grow, improve or achieve more in 2025.

“Because I was an athlete, I know the competitiveness, the dedication and discipline that it takes to be world-class,” Martino said. “That drive, the internal motivation and intrinsic drive to be the best that you possibly can be — I’ve just transferred that over to my teaching.”

According to the Pew Research Center, 49% of people aged 18-29 made at least one resolution in 2024. Out of everyone with a resolution, 79% said their resolution concerned their health.

Resolutions are a good start, Martino said, but only dedication will yield results. He offered three key steps in building better habits in the new year. 

Make a plan

“You have to adhere to a program,” he said. “The key is selecting what you’re going to do to help you stay compliant.” 

Track your progress

“Start easy and then progress,” he said. “That will motivate you and improve your wellbeing.”

Martino emphasized that physical gains have holistic impacts, as well. Stronger body, sharper mind. 

Know your ‘why’

“Everything you do affects who you are,” Martino said. The key to improvement, he added, is introspection. 

“I encourage my students to understand why they do what they do down to the cellular level, read the research, apply it and then put it into practice,” he said. “Always self-reflect and look to see if there’s something you could have done better, then make changes, see if it improves, and then add that to your experiential professional toolbox.”

“That goes for everything in life,” Martino added. “Do it, then reflect and go back — that’s how we evolve.”

Lessons to live by

Martino learned these lessons from his own mentor, Dr. Tony Caterisano, a professor of health sciences at Furman University in Greenville, South Carolina, where Martino attended college on a swimming scholarship. 

“His class was the beginning of my exposure to exercise science,” Martino said. “He played a critical role in my success, and I stay in touch with him to this day. He’s in his 70s, but he still teaches, lifts and competes — that has always served as motivation to me.”

“My mentors put forth effort and invested time in me,” he continued. “Now I feel it’s the right thing for me to do to pay it forward and give back to our students.” 

He accomplishes that by focusing on experiential learning with his students at Georgia College, which he has called home for the past 27 years. But he’s not only a teacher.

Between classes, Martino has also opened health clubs, practiced mixed martial arts and started the Bobcat Sports Performance program. And in addition to helping students through their practicums and internships, he often works with them at the Wellness and Recreation Center, where he demonstrates resistance training and conditioning techniques. 

“It’s not uncommon for students to come in my office, and we just talk about their life. We talk about where they want to go and their career path,” Martino said. “I try to share whatever I can with them, from my experience, to guide them.”

And he doesn’t plan on stopping any time soon.

“I’ll keep going until the day I come in and realize I can’t give anything back to the students,” he said.

Cover Image: Georgia College professor Mike Martino has lent expertise on competition and personal growth to Olympic athletes, students and NASCAR pit crews, among others.