Marisa Romeo: Resolutions, here we come!

Professor of Health & Fitness Science at Asheville Buncombe Technical Community College, Marisa Romeo teaches aspiring personal trainers to get them certified. The curriculum educates these students on everything you’d expect about optimizing muscle development and nutrition, but a large portion also covers how to mentor clients through a daunting journey of goal achievement. This means giving clients realistic expectations and managing their goals so they are able to make -and see- progress again and again and again. This unexpected side is what we asked Marisa about and this is what she had to say.

• How does one approach sustainable goal setting? What are the steps?

  Sustainable goal setting begins with identifying what truly matters to you. Start by clarifying your “why”—the deep, intrinsic motivation behind your goal. Choose something that challenges you but is within reach, striking a balance between growth and attainability. From there:

  1. Define Your Outcome Goal

  Think about the ultimate result you want to achieve, like running a personal best or building strength. Ensure this goal is SMART:

  o Specific: What exactly do you want to accomplish?

  o Measurable: How will you track progress?

  o Achievable: Is it realistic within your current circumstances?

  o Relevant: Does it align with your values and priorities?

  o Timely: What is your deadline?

  2. Work Backward to Identify Process Goals

  Break down your outcome goal into smaller, action-oriented steps. Process goals focus on behaviors fully within your control, such as completing three weekly strength-training sessions or meal prepping on Sundays. These are the building blocks of your success.

  3. Plan for Accountability and Obstacles

  Determine how you will monitor your progress—through a journal, a coach, or a friend. Identify potential barriers ahead of time and develop strategies to overcome them. For example, if time is a barrier, schedule your workouts like non-negotiable appointments.

  4. Check in Regularly

  Goal setting isn’t a one-and-done process. Regularly evaluate and adjust your goals based on your progress, changing priorities, or unforeseen challenges.

• How do you approach your own goal setting? Do you have a time of year, or schedule, that you adhere to or is it more organic?

  I approach goal setting with a strong focus on my values because goals rooted in personal values tend to be more meaningful and motivating. While I naturally gravitate toward setting goals at the end of the year and mid-year—times that feel reflective and fresh—I also believe in staying flexible.

  I set long-term outcome goals during these periods and then create smaller, bite-sized monthly and weekly process goals to maintain momentum. These smaller, manageable steps ensure I focus on daily or weekly actions that lead to my bigger vision. Regular self-check-ins are critical for me—monthly, weekly, or even as-needed—to adjust my goals and maintain alignment with my values and circumstances.

• How do you feel about the "New year, New ME!" mentality to New Years?

  I think the “New Year, New Me!” mindset can be empowering if it’s approached with intention. There’s something energizing about starting fresh at the new year, as it aligns with the calendar most of us live by. However, this mentality isn’t limited to January 1st—it can be embraced whenever it feels right for you. Rather than tying growth to a specific date, I encourage people to see every day, week, or month as an opportunity for working towards goals. Meaningful change happens when you’re ready and committed, not just when the calendar says it’s time. This perspective helps people focus on sustainable, value-driven goals rather than fleeting resolutions.

• We all have some aspirational goals that are so extreme they aren't likely to be met. How do you recognize which goals are sustainable and achievable vs. being unlikely pipe dreams?

  Recognizing sustainable goals starts with honest self-evaluation. First, evaluate your readiness and the resources available to pursue the goal. Sustainable goals often have a clear connection to your skills, values, and current stage of change. Pipe dreams, on the other hand, might lack feasibility due to unrealistic timelines, insufficient resources, or a mismatch with your priorities. When setting goals, ask yourself:

  Am I ready, both mentally and physically, to pursue this goal?

  Do I have control over the steps needed to achieve this?

  Does this goal align with my long-term values and priorities?

  If the answers feel misaligned, it may indicate a need to scale the goal or reframe it into something more achievable.

• How can you make that pipe dream more attainable?

  Pipe dreams can become attainable by breaking them down into smaller, actionable steps, shifting your focus from the outcome to the process. Start by identifying what parts of the goal are within your control and develop short-term goals that align with the larger vision. For example, if your pipe dream is to complete an Ironman but you’re not a runner yet, start with a goal to complete a 5K, then a half-marathon, and so on. Celebrating these incremental successes builds the confidence and momentum needed to achieve the larger goal.

• How can you customize strategies for yourself to compensate for an overload of responsibilities, time management issues, organizational mayhem, etc?

  When juggling multiple responsibilities, I recommend applying strategies from mental skills training and time management principles:

  1. Prioritize: Use a “goal hierarchy” to identify what’s most important. Separate tasks into essential, non-essential, and delegable categories.

  2. Focus on Process Goals: Break larger responsibilities into smaller, actionable steps that align with your daily capacity.

  3. Schedule with Intention: Plan your day by time-blocking specific tasks. Treat self-care and downtime as non-negotiable to avoid burnout.

  4. Use Mental Skills: Techniques like mindfulness or visualization can help you stay grounded and reduce overwhelm.

  5. Adapt and Adjust: Accept that flexibility is part of the process. Be ready to adapt your plans as circumstances change and avoid a perfectionistic mindset.

• How do you manage setbacks?

  Setbacks are inevitable and are an essential part of meaningful progress. When we face challenges, it signals that we are stepping outside of our comfort zones and pushing the boundaries of what we thought was possible. If every goal were easy, there would be no real growth, no lessons learned, and, frankly, no sense of fulfillment. Setbacks remind us that we are striving for something worthwhile, something that requires effort, resilience, and adaptability. Rather than viewing them as failures, we can choose to celebrate them as evidence that the goal is challenging us in the right ways. When setbacks occur, the first step is to reflect without judgment. Instead of being self-critical, take a step back and analyze the situation objectively. What went wrong? Were there external factors, or was it something within your control? This kind of honest self-assessment allows you to identify areas for improvement without damaging your confidence. From there, shift your focus to what you can control. For example, if you fell short because of time constraints, consider how you might adjust your schedule or seek additional support. Reframing setbacks as opportunities to refine your approach not only helps you move forward but also strengthens your mental flexibility and problem-solving skills.

  The beauty of setbacks is that they teach us resilience and grit. They remind us that growth often comes with discomfort and that perseverance is built through struggle. So, celebrate your setbacks—they are proof that you’re challenging yourself, learning, and moving closer to your goal, one step at a time.

• How do you recognize if your approach or the goal itself is unhealthy and it's time to reset and regroup?

  Recognizing an unhealthy approach involves tuning into both physical and mental cues. Are you experiencing fatigue, burnout, or recurring injuries? Are you consistently stressed, unmotivated, or feeling detached from your goal? These red flags may indicate the need to pause and assess whether your current approach aligns with your well-being and values. It is important to reflect on whether your goals are still realistic and meaningful.

• How might you reset or regroup?

  Regrouping starts with re-establishing clarity. First, reflect on your values and whether the goal still aligns with them. Then use a SMART framework to redefine your goal if necessary.

  Shift your focus from outcomes to processes that are within your control. Lastly, seek out support. Collaborate with a coach, therapist, mentor, or trusted friend to gain perspective and accountability.

• How can I help my loved ones stay focused on their goals?

  Helping loved ones stay focused on their goals starts with recognizing the vital role of social support in fostering motivation and resilience. Humans thrive when we feel seen, supported, and encouraged by those around us. Start by engaging them in meaningful conversations about their “why”—the deeper motivation driving their goal. Understanding and affirming their purpose helps them stay connected to what truly matters. Celebrate their small wins as these moments build momentum and confidence, showing them that progress is worth celebrating, no matter how incremental. Providing accountability is also key; regular check-ins to offer encouragement and guidance can make all the difference in helping them navigate challenges. Additionally, lead by example. When you model perseverance, resilience, and goal-oriented behavior in your own life, you inspire those around you to approach their journey with the same mindset. By fostering a positive and collaborative environment, you create the conditions for your loved ones to stay on track and thrive.

• Is there anything you would like to add?

  Sustainable progress stems from setting goals that align with your values and adapting your strategies as life evolves. Whether you’re supporting yourself or others, remember that setbacks are opportunities to learn and grow. Above all, be kind to yourself—lasting change is a journey, not a sprint.

Feel inspired? It just so happens that Marisa is a certified Personal Trainer herself, certified Health Coach and a Running Trainer.

If you’d like to benefit further from her expertise, feel free to reach out to her at this email address: marisaromeo52@gmail.com

She’s also less than a year away from getting her doctorate in Sports Sciences -Congrats Marisa!