🎙 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!!!
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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!
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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! 🥊
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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
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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
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.
South Africa