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!!!
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!
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! 🥊
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
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
"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
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
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
Episode 53 Today, our guest is Eddie "Silky Smooth" Abasolo, a passionate fighter who has been through it all and truly emodoies the Fall 7 times, Stand up 8 philosophy. Eddie shares his unique perspective on what it takes to succeed in the fight game, covering everything from perseverance to sacrifice. Amateur record: 12-1 IKF World Championship IKF West Coast Classic IKF US Champion CA Champion IKF West Coast Champion WCK/IAMTF Champion PROFESSIONAL RECORD: 14-4 WBC Intercontinental Champion MTG Champion Triumphant World Champion WMC Champion WBC Nai Khanom Tom Throughout this episode, we dive into Eddie's life and hear about his experiences with fighting, his quest for success, and his mindset as a fighter. We talk about his first time stepping over the top ropes and being abandoned by his team. Eddie persevered through it all and learned lessons that helped him grow as a fighter, a person and a family man. He also emphasizes the importance of having a strong support system, in order to achieve success in the fight game and beyond. Eddie's story is a testament to the power of hard work, determination, and heart. By sharing his experiences on Champ Up Chat, our goal is to inspire you and others who are on their own journey to success, while exhibiting the grit and perseverance that true champions possess. Tune in to hear more about Eddie's incredible journey and what it takes to become a champion in the world of Muay Thai and life, on Champ Up Chat with Eddie "Silky Smooth" Abasolo. Give him a follow @eddie_abasolo_show We will be starting a Q&A episode, so please send us any questioms to: @chris.romulo.crom or @alignwithsarah We will answer and share any questions anonomusly or not, let us know what you prefer. Living as a champion isn't for the chosen few. Living as a champion is for the few that choose. Champ Up
Ep 52- How To Smile No Matter What Sarah took the day off so that I could chat with an individual who is the epitome of what it means to live as a champion, John Esposito Jr. On December 20th, 2021, John met his fate in an accident at work that changed his life forever. So on today's episode of Champ Up Chat, John shares his near-death experience and how he navigates everyday to keep taking steps toward recovery. We talk about the importance of finding positives and moving forward, no matter how many times life tries to knock us out. Stay tuned as John shares his advice for his high school self with the current experiences and knowledge he has on what it takes to live each day as a champion. Please share this episode to anyone that might need some powerful word to keep moving forward in their life and to reach out to John to send some love: @jespo625
We took almost a year off and completely missed sitting in the dungeon and sharing the Champ Up word! We share what it's like to shadowbox on the altar, breakdance with a bunch of 5th graders, and eat like ya mean it, amongst lots of other cool stuff. Listen in and hit us up to let us know who you want to see us interivew in this upcoming season of Champ Up Chat at: @alignwithsarah @chris.romulo.crom
Welcome to Episode 50 of Champ Up Chat! Being a champion isn't for the chosen few. Being a champion is for the few that choose. In this episode, Sarah and I talked about how self-talk has created your reality and guides your subconscious. Then we turn self-talk into actions, whether it is anabolic or catabolic. We all hold ourselves back because of our fear, anxiety and undesirable thoughts of; "what might go wrong?", you want you to rephrase your thoughts into; "what might be the best thing that could happen?" Establish your self-talk by setting up boundaries and creating a daily routine of flippin' the script. One way to start is by writing down your affirmations. This technique will help you improve the way you think about yourself and you will notice how it changes your energy to Champ Up! On December 20th, 2021, John Esposito was working on a highway construction crew. While standing in front of a trailer, a car careened into the work area. It slammed into John and pinned him against the trailer, instantly and irrevocably changing his life. Lucky to survive it, John underwent multiple surgeries and had both legs amputated above the knees. Not one to be deterred, John returned to the gym six months later and has continued to be a source of inspiration to everyone he meets. At first, he used his wheelchair to throw hands with us all. Not content with rest or self-pity, his fighting spirit remains unbroken. John has recently been fitted for prosthetics with the goal of one day walking again. That day is September 24th, 2022. Nine months since the accident. John is training for our fundraising event on September 24th where he will join us at Echo Lake Park in Mountainside, NJ; 9:00 am. Our group will be hiking 3.5 miles, training together and then grilling up with great food & great people. 100% of proceeds will go directly to John, and if you do wish to make a tax deductible donation, a receipt from our 501c3 organization will be provided to you. Contributions will go towards his recovery costs in the coming months & years. If you or a business you know would like to become an individual or corporate sponsor, please contact me directly. John is the guy who people love talking to. His natural warm, and welcoming presence extends to every newcomer in the gym. His laid-back, pleasant nature was only put on hold during his ferocious ring performances. His goal is to pay it forward and contribute to the next generation, which has been our organization's goal since day one. Fighting is the loneliest sport in the world, but we're letting our brother know that he isn't alone on his journey. We're all in his corner. Contact Liam@MuayThaiProject.org for more info or feel free to donate to… https://gofund.me/78f2e483 Champ Up Chris and Sarah
"A dream is your creative vision for your life in the future. A goal is what specifically you intend to make happen. Dreams and goals should be just out of your present reach but not out of sight. Dreams and goals are coming attractions in your life." -Joseph Campbell Last episode we talked about vision boarding, where you could put pictures of your dreams and goals on your wall, phone or desktop and how this exercise could change the game on manifesting your destiny, vision or quality of life. In today's episode Sarah and I continue to discuss more about vision and how it not just about looking at those pics on a daily basis. We talk about it takes actually getting up out of your seat and setting your goals in motion with action. Once we have set up our vision, solidifies our purpose, and established the WHY that's when the "action" board starts to kick in. The action board is based on seeing your destination and taking the steps to get there. You don't always have to know "how" you will get there before you start, but start with one small step and you will create the "how" along the way. Listen in and... Champ Up Chris and Sarah PS We challenge you to post your "action" board pic on social media and tag @chris.romulo.com you'll automatically be entered into a raffle to win a FREE 1:1 Vision Building Session with either one of us to put massive action into your life.
We're back! Today's episode was a bit choppy in the beginning for about 40 sec but all smooth sailing after that as we chat about vision boarding. It is a technique we used to build the life that we wanted for almost a decade. But after a few days of dealing with some health issues it gave me some time to open my eyes to "vision work". This vital technique can improve all your QoL arenas; family, health, career, etc. Hold the vision. Trust the process. Champ Up
Today on the Champ Up Chat, Sarah and I, discuss one of the most vital components to deep health, fitness and overall quality of life. Sleep. Yes, it's important for proper rest and recovery from a long stressful day, but we sometimes take it for granted or we struggle with it in general. There are so many more reasons why experiencing first-rate sleep can improve every human function, from kicking and punching on a daily basis, making quick decisions in a high pressure career or shuttling 3 kids around town. Listen in and... Champ Up Chris and Sarah
In today's episode, Sarah and I talk about a concept we all are familiar with, but tend to forget about, especially when it comes to creating "positive" change in our world. We tend to think of karma in terms of when "bad" things happen. But karma doesn't exist just in a form of punishment. It works for building dreams, ambitions and quality of life. "You reap what you sow" Karma is a function of cause and effect. Whatever energy/vibe you put out into the universe, comes back. It's not a philosophy, it's a law of nature. Karma plays a huge role in your health and well-being. You get what you put out there. Go to https://www.crompc.com/gng-calendar to book a FREE nutrition consult with Sarah. Thanks for listening! Champ Up
Fate is what life brings to you. Destiny is what you bring to life.-Will Craig Common belief is that fate and destiny are one in the same because most people aren't into semantics. You don't have to be obsessed with word definitions to know that there is a difference. Today, Sarah and I chat about the difference that can make a huge perspective shift for you in your life as you go about your own day to day, aka journey. Looking back on the many times that life has knocked me down, I share how fate and destiny were at play in the crucial inciting incident that has led me down the path of Muay Thai and the Champions Uprising quest. Fate are the cards you are dealt, and destiny, how you play them. Champ Up Chris and Sarah
We're back! Took a week off to re-group but we are glad to be back on track. In today's episode we chat about 2 ways that we can all bring some primal well-being into our lives. Grounding and forest bathing. Being born and raised in Queens, NY, getting out into nature wasn't something I grew up with. After meeting Sarah and moving to Rockaway Beach, she opened me up to reconnecting with Mother Earth by bringing us to the life source itstelf, the ocean. I'm forever grateful to Sarah for this chapter of our lives. Walking barefoot on the sand and absorbing the ocean's energy was vital to our lifestyle. Now that we've changed our environment, we've taken time to change our outlook. Living in the country, we are exploring new ways to reconnect with nature. Getting primal, not just with the way we've been eating but with our surroundings. Listen in on today's episode if you feel like your connection to technology has caused any kind of stress, anxiety and literal pain. Grounding and forest bathing is not "tree hugging", it's about getting back to what we've done for thousands of years through our evolution as beings that feed of the Earth's energy. Here are some resources on grounding and forest bathing to broaden your awareness. Thanks for listening! Champ Up Chris and Sarah
This week on the Champ Up Chat, I had the privilege of talking to retired Muay Thai Champion, well-respected Muay Thai commentator, and Founder of The Muay Thai Project. We talk about his journey of becoming a champion, handling a career ending injury and how all that was sparked by an unconventional but vital call to adventure. Listen to his story of why he started The Muay Thai Project and how it has been a game changer for the at-risk youth who have been guided by their mission. We also talk about the importance of how Muay Thai will not only build champions in the ring but champions of life. The Muay Thai Project is a 501c3 Charity on a mission to change the lives of youth through Muay Thai Training Click here to donate to the cause. Follow Liam on IG for his next commentary gig or stay up-to-date on the The Muay Thai Project on IG Champ Up Chris and Sarah
𝘛𝘩𝘪𝘴 𝘦𝘱𝘪𝘴𝘰𝘥𝘦 𝘸𝘢𝘴 𝘳𝘦𝘤𝘰𝘳𝘥𝘦𝘥 𝘣𝘦𝘧𝘰𝘳𝘦 𝘸𝘦 𝘩𝘦𝘢𝘳𝘥 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘰𝘧 𝘵𝘩𝘦 𝘵𝘳𝘢𝘨𝘪𝘤 𝘮𝘢𝘴𝘴𝘢𝘤𝘳𝘦 𝘪𝘯 𝘜𝘷𝘢𝘭𝘥𝘦, 𝘛𝘦𝘹𝘢𝘴. 𝘈𝘴 𝘱𝘢𝘳𝘦𝘯𝘵𝘴, 𝘵𝘩𝘪𝘴 𝘵𝘳𝘢𝘨𝘦𝘥𝘺 𝘥𝘪𝘨𝘴 𝘥𝘦𝘦𝘱 𝘪𝘯𝘵𝘰 𝘰𝘶𝘳 𝘴𝘰𝘶𝘭. 𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢 𝘱𝘢𝘳𝘦𝘯𝘵, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘺𝘦𝘵 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘩𝘶𝘨 𝘺𝘰𝘶𝘳 𝘤𝘩𝘪𝘭𝘥𝘳𝘦𝘯 𝘥𝘦𝘢𝘳𝘭𝘺, 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺 𝘵𝘰 𝘭𝘦𝘵 𝘵𝘩𝘦𝘮 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦 𝘵𝘩𝘦𝘮. Today we talk about the perfection of life when you can wake-up, put your feet on the ground and make one more attempt at experiencing life to its utmost. The perfection is in the journey not the destination of where you want to be. Barring unnatural circumstances, the journey of life is perfect because there is nothing to compare it to. It's your journey and you don't get another chance to fix your "mistakes". Live and strive to be the best expression of who you are. The misconception of perfection is that it is some far off distant place or state of being that you want to strive for. We've all heard the saying that there is no such thing as perfection. In reality perfection is already where you are. Perfection is in the journey. Champ Up Sarah & Chris
Buck Grottano
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Buck Grottano
great interview from a very inspirational podcast host. can't wait to listen to more episodes. #champup