Champ Up Chat
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.
- Update frequency
- every 7 days
- Average duration
- 35 minutes
- Episodes
- 73
- Years Active
- 2019 - 2025
You don't know what you don't know
We're back! Took a couple weeks off as we did our best to ride the ebbs and flows of life, but as we love say...fall 7 times, stand up 8.
Today we chat about a concept that we all go through with an…
Gratitude Through The Set-backs
In this episode, we share our experience of going through Hurricane Sandy living in Rockaway Beach, NY. Realizing that letting ego, pride and wanting to be right can back-fire when life and limb are …
Building The Dream
In this episode, Chris and Sarah exchange memories of when they started the mission of building their gym. They shared all the triumphs and downfalls of their adventure. They had a vision of being a …
Success in the Basics
In this episode, Chris and Sarah take a little break from tripping down memory lane of the fighting days and celebrate a huge accomplishment for the H.O.G.
Another stepping stone to in Sarah’s life…
The Underdog Mindset
In this episode, Sarah and Chris talk about the importance of losing (fights and in life) in order to build your internal strength, keeping in mind, you grow through what you go through. Obstacles, s…
Don't Call It A Comeback
After being side-lined for months and being stuck in his own judgements, assumptions, interpretations and limiting beliefs, Chris finally set his ego aside to move forward. And with that decision, st…
The Trilogy Part 2
In this episode, Chris and Sarah dive back into the Trilogy that kept NYC on its toes. Canada sends their top gun to get the big payback.
Also, listen in on the difference between a healthy vs unheal…
The Trilogy
In this week's episode Chris and Sarah flashback to the days when the neighbors to the north crossed the border to attempt to take NYC by storm. After recapping the transition from amateur to pro, th…
A Well Placed H.O.G.
In this episode, Sarah Romulo shares her personal journey as a frustrated and unhappy shop owner in NYC that landed her in a boxing gym that changed everything. From the first time she stepped into t…
The Cowboy at Church
In this episode, we take a trip down memory lane with Chris as he recalls lessons learned from a fight with an unknown UFC superstar.
The Illusion of Bloody Shins
“Earning takes much more effort, much struggle. You’ve got to put in the work, however many years, months, weeks and you’ve been working towards something gives you the opportunity to earn the reward…
21 Day Taste of Grit
“Coaching is really absolutely about helping you as an individual and finding the answers within yourself and that comes from deep introspection in your part.” Chris and Sarah talks about Chris’ re…
Getting What You Expect
“That age-old saying ‘leave your ego at the door’, you will need that ego. When it comes to your health and wellness, you’re going to go in there with your ego— take on this journey with your ego say…
The Road of Trials
After putting Muay Thai on the back burner to commit himself to fatherhood, Chris walks us through the days that the sport reeled him back in. He decided to jump back in and fully engulf himself as a…
Crossing The Threshold
In this episode, Chris continues his life story after his victorious Muay Thai debut. Chris narrates what happened when his father figure and coach, Tommy went back to Thailand and left the gym. He t…
Answering the Call
Building G.R.I.T. with Paul Rossy
“It’s not a matter of ‘if life knocks you down,’ it’s a matter of ‘when.”
Listen as Chris sits down with GRIT Coaching Client, Paul Rossy, father, financial advisor and President of the Muay Thai Fed…
Call to Adventure
Should you stay where you are, in the ordinary world or answer the call? In this episode, Chris and Sarah dig deep on the topic of Chris growing up with a declining family dynamic; how he got into al…
The Journey Begins
In this episode, Chris and Sarah run through the life of a young Chris Romulo— his family dynamics, coming of age hardships, and his first encounter with his love for martial arts. They will also del…
