Champ Up Chat

Chris Romulo
  • 5.0 (102)
  • HEALTH & FITNESS

Champ Up Chat is hosted by resilience strategist and speaker Chris Romulo and his wife, Sarah Romulo, a nutrition and lifestyle coach. Chris, a retired six-time professional Muay Thai champion, and Sarah, a former gym owner and wellness coach, began their journey together in a gritty basement boxing gym in lower Manhattan. Now, through Champ Up Chat, they share practical advice and inspiring stories about building resilience, healthy habits, and a champion mindset. They're on a mission to inspire you to rise, take ownership, and Champ Up—building resilience and health for yourself and those you care about. Because in the ring, in life, and in the darkest of times, all it takes is heart.

  1. APR 6

    🎙 Ep. 61 — Dancing with Uncertainty: Life Lessons from the Ring For The Fight Of Life

    Ever walked into something thinking you had it all figured out… only to get smacked in the face—literally or metaphorically? In this episode, we're talking about that awkward training partner we all have: uncertainty. Whether it's your job, your relationships, your health, or stepping into the ring for a fight, uncertainty is part of the game—and how you respond to it is what defines your growth. We break down one of the most pivotal fights of my career, where a single overhand right flipped everything. We unpack the difference between leaning into your fundamentals vs. getting desperate, and how those moments in the ring mirror the everyday battles of life. We also share some real-life tools we're using right now to stay grounded to build true championship level resilience. If you've been feeling like life has you wobbled lately, this one's for you. 🧠 Mindset tools 🥊 Fight stories 💪 Practical takeaways for building "heart". Tune in, get grounded, and Champ Up!!!

    29 min

  2. FEB 10

    EP 60: 5 Ways to Keep the Discipline Muscle Strong

    We've all been there—pushing hard, staying locked in, and then… hitting a wall.  So how do you build real discipline without running yourself into the ground? In this episode, we're breaking down five ways to strengthen your discipline muscle—without burnout. But first—we're sharing a big update about our 5-Day Resilience Challenge and how YOU can now go through it at your own pace!  Also, Chris has a game-changing hack that's completely transformed his focus and cut out distractions. If you struggle with doom scrolling, staying on task, or getting pulled in a million directions, you need to hear this one. What You'll Walk Away With:  -The tiny micro wins that will keep you locked in when motivation fades - How to avoid burnout by cycling through seasons of intensity  -A simple trick to lock in discipline (even when you don't feel like it)  -Why missing a day doesn't mean failure—and how to recover FAST  -The key to staying sharp when life gets too comfortable We're sharing real stories, practical takeaways, and battle-tested strategies that have helped us (and our clients) stay disciplined and make progress—even when life gets messy.  Want to level up your resilience and discipline? Start with our 5-Day Resilience Challenge!  www.chrisromulo.com/5day Stay locked in and keep building—Champ Up!

    37 min

  3. JAN 7

    Ep 59- Why Resilience Matters

    Let's start the New Year strong! Listen in as Sarah and I talk about what most people get wrong about being a champion.  We dive into resilience—the backbone of navigating life's set-backs and knockdowns. Also, in this episode, we're keeping it real about the highs and lows of 2024, from facing health scares to making big professional moves. We'll break down resilience and how it isn't just about bouncing back—it's about bouncing forward. After listening you'll walk away with the three pillars that keep us, and will keep you, grounded and growing. We share stories, practical takeaways, and a sneak peek at our 5-Day Resilience Challenge kicking off this month. www.chrisromulo.com/5day Stay ready and level up your mental, emotional, and physical game, let's make 2025 a year to Champ Up! 🥊

    42 min

  4. 11/30/2024

    Ep 58- What Are You REALLY Waiting For?

    Yo, Adrian!! We're diving headfirst into the illusion of perfection and why it's time to stop waiting for the "right moment." In this episode, we reflect on lessons learned from The Rocky Run half-marathon (and conquering the infamous Drago Hill), launching our first Muay Thai gym under less-than-ideal circumstances, and embarking on a game-changing digital detox.   We'll explore the power of small, consistent steps—whether you're tackling a new fitness goal, taking on a professional leap, or just trying to stay present in a world full of distractions. From stress inoculation to creating boundaries with technology, this episode is packed with practical takeaways to help you act now and start building resilience today.   Plus, we'll give you a sneak peek into the Resilience Report and how you can join the movement to stay focused, driven, and aligned in your daily life.   Sign up for the Resilience Report below and Champ Up! www.chrisromulo.com/report   Please donate to our mission. We have partnered with The Longest Day to raise funds and awareness for the care, support and research efforts of the Alzheimer's Association.  Donate here... https://act.alz.org/site/TR?fr_id=18274&pg=personal&px=23982375

    46 min

  5. 11/04/2024

    Ep 57- Back From The (almost) Dead

    After a long hiatus since July 2023, we're back in action! In this episode, we dive into what kept us away, from burnout to a whirlwind of travel and speaking engagements. We also open up about Chris's major health challenge this past summer—a blood clot scare that led to significant lifestyle changes. Today, we're focusing on resilience: how small, consistent habits can help us bounce back from life's toughest moments. Expect candid discussions on managing stress, using self-talk, and building resilience through intentional daily actions. Plus, we'll share insights from our new Resilience Report, packed with practical tools for navigating tough times. Whether it's finding strength in breathwork, redefining goals, or challenging comfort zones, this episode is all about equipping you to keep moving forward, no matter the setbacks.   Download the report below and Champ Up! www.chrisromulo.com/report

    49 min

  6. 07/10/2023

    Ep 56- The Journey of Father Trauma

    "It is such an odd thing to see your father and a stranger wrapped up into one person." -unknown In this week's episode of Champ Up Chat, we delve into the complex topic of father trauma. Chris shares his personal experience growing up with a physically present but emotionally absent father. Throughout the conversation, he discusses how his father's behavior affected him and his transformative journey to break the cycle, ultimately becoming a present and involved father myself. Therapy and self-reflection played pivotal roles in his healing process, especially when it came to forgiveness. Being vulnerable and seeking help along the healing path is crucial. Father trauma comes in many forms and can leave long-lasting effects on individuals, including self-doubt, fear, and low self-esteem. We shed light on the startling rate of children living in single-parent households in the US and delve into global statistics on father absenteeism. Drawing from Chris's own journey, he emphasizes the importance of acknowledging and understanding the impact of past trauma, highlighting the need for open conversations on this often-overlooked topic. Chris and Sarah also explore the connection between trauma and addiction, particularly within high-impact sports like fighting. Chris shares his personal story of how he immersed myself in the world of fighting, initially using it as a means to further suppress his pain. Fighting changed his life for the better; however, he had to confront those suppressed feelings when he retired, ultimately discovering the significance of not allowing trauma to define one's identity. Additionally, Chris and Sarah discuss the current role many of us face in helping our aging parents, a responsibility that can bring up unresolved emotions from our past. So, join us in this episode of Champ Up Chat as we delve into the depths of father trauma, exploring its impact and embarking on a journey of healing and understanding. Get ready for an honest and insightful conversation that sheds light on this important issue. If you grew up in a alcoholic or dyfunctional family and and you've been looking to find a way out of the dark: https://adultchildren.org/ Send in any questions that you might have for our next Q&A episode!! Hit us up at: @alignwithsarah @chris.romulo.crom  or email: chris@chrisromulo.com Thanks for listening...Champ Up

    30 min

  7. 07/03/2023

    Ep 55- Pet Peeves, Being In "Fight" Shape and Cringe-talk at the Gym

    Welcome to another exciting episode of Champ Up Chat! In today's installment, we delve into an unexpected aspect of Muay Thai as we explore Chris's greatest frustrations as a competitor, referee, and coach. Brace yourself, because it might not be what you're anticipating! Prepare for some cringe-worthy moments as we, as fitness pros and entrepreneurs, open up about our most embarrassing blunders. It takes courage to acknowledge our mistakes, but hey…it's a crucial part of our personal AND professional growth journey. Weight management and the practice of weight cutting for the ring are on the menu today. We shed light on the lesser-known reality that being an athlete doesn't always result in a healthy relationship with food. We also dive deep into the questions you've submitted, providing us with some thought-provoking discussions and uncovering hidden gems of goodness..Keep em coming, folks! Don't forget to subscribe and share this podcast with your friends and family who crave authentic conversations about mindset, personal growth, wellness, and, of course, the inevitable failures we encounter along the way. Because that's what the Champ Up way is all about! Send us any of your burning questions to: @chris.romulo.crom or @alignwithsarah

    26 min

  8. 06/26/2023

    Ep 54- Q&A: Imposter Syndrome, Having "Heart" & Emotional Mastery

    Episode 54 Sarah and I are back on today with our new Champ Up Chat Q&A session. We took a few questions from you guys and gave our best thoughts and insights on how to address whatever challenges that you might be facing.  We dive into putting our peers on pedestals, pre-fight tactics, confidence through competence, and listening to our bodies especially when it comes to nutrition and sleep. We are decdicated to sharing our fight tips, mindset strategies and health and wellness tactics that will keep you on your champion lifestyle mission.  Send us your burning Q's for our next Q&A sesh: https://www.instagram.com/alignwithsarah/ https://www.instagram.com/chris.romulo.crom/ Download Sarah's FREE playbook and get ready to create more energy and better health with less overwhelm and confusion: https://www.sarahromulo.com/playbook

    42 min
See All (73)

5
out of 5
102 Ratings

About

Champ Up Chat is hosted by resilience strategist and speaker Chris Romulo and his wife, Sarah Romulo, a nutrition and lifestyle coach. Chris, a retired six-time professional Muay Thai champion, and Sarah, a former gym owner and wellness coach, began their journey together in a gritty basement boxing gym in lower Manhattan. Now, through Champ Up Chat, they share practical advice and inspiring stories about building resilience, healthy habits, and a champion mindset. They're on a mission to inspire you to rise, take ownership, and Champ Up—building resilience and health for yourself and those you care about. Because in the ring, in life, and in the darkest of times, all it takes is heart.

Information

  • Creator
    Chris Romulo
  • Years Active
    2019 - 2025
  • Episodes
    73
  • Rating
    Explicit
  • Copyright
    Copyright © 2025 Champ Up Chat
  • Show Website
    Champ Up Chat