August Athlete of the Month: Stephen Bump

Congratulations Stephen, you are the NoCoast Athlete of the Month!

At 42, Stephen’s approach to fitness isn’t about chasing PRs or being the best athlete in the room—it’s about building a body that will keep him capable for decades to come. From losing 50 pounds in high school and discovering a love for running, to serving in the Air Force and eventually finding his home at NoCoast, Stephen has developed a mindset centered around longevity, capability, and doing hard things. Whether he’s summiting a 14er, tackling a HYROX workout, playing sports with his kids, or riding a mountain unicycle down Pikes Peak, Stephen embodies what it means to train for life outside the gym. After 15 months at NoCoast, he’s become a great example of what consistent training, smart nutrition, and a long-term perspective can accomplish. 

Age: 42

Athletic/Sports history/highlights:I didn't play organized sports growing up. In fact, I was overweight as a teenager until I set my sights on the U.S. Air Force Academy (USAFA). During my junior year of high school, I lost about 50 pounds and discovered a love for running. At USAFA, I played various intramural sports, and during my Air Force career I spent countless hours playing pickup ultimate frisbee and basketball. I was first introduced to CrossFit around 2010 but did not do it consistently.

After separating from the military in 2014, I bounced between gyms and workout programs every six months or so before losing interest. NoCoast has been the first place that's made me want to keep coming back.

My most unique athletic accomplishment, and the one that came closest to putting me in the hospital for dehydration, was riding a mountain unicycle down Barr Trail from the summit of Pikes Peak. Dan hasn't programmed mountain unicycling (Muni) yet, but when he does, I'll finally have the home-field advantage.

How long have you been at NoCoast?About 15 months.

What keeps you motivated in the gym?These days, I don't work out to hit a certain weight or even to perform well in the gym. I work out because I want to be capable for as long as possible. My goal is to someday snowboard, hike, and mountain bike with my future grandkids. Every workout is an investment in that future. I also hope my kids see that taking care of your health isn't something you do for a season - it's a lifelong commitment.

What is your favorite workout or movement?Anything that combines heavy barbells with cardio. Deadlifts are my favorite lift, and I love workouts that force you to pick up something heavy when your brain is screaming at you to find the nearest exit.

What is your least favorite workout or movement?Toes-to-bar...which also seems to be Dan's favorite movement to program. Dan, if you're reading this, enough is enough! Fewer T2B, more Muni!What is your most memorable NoCoast moment?Summiting Longs Peak when I hadn't done any hiking in over a year. Instead of trying to cram in hikes beforehand, I sprinkled more HYROX-style workouts into my training. They translated surprisingly well. Despite not hiking in over a year, I had no trouble keeping up with a group of experienced hikers who'd been a little concerned when I mentioned that fact the day before.

It reinforced something I've come to appreciate about NoCoast: the goal isn't just to get better at CrossFit - it's to become capable of doing hard things outside the gym.

How does nutrition play a role in your fitness and recovery?Nutrition has become just as important as training. I aim for about 200 grams of protein every day, which has helped me go from about 21% body fat to under 15% while maintaining my strength.

I've also learned that I don't perform my best in the gym while eating in a calorie deficit, so I'm constantly weighing the trade-offs.

Also, high-intensity workouts make me crave junk food at night, so I try to get ahead of the cravings by eating plenty of nutritious food during the day. Willpower after burpees is a finite resource.

How has NoCoast/training improved your overall wellness?It's made me a much more well-rounded athlete. I may never be the fastest runner, the strongest lifter, or the best CrossFitter, but I feel confident tackling almost any physical challenge. Whether it's hiking a 14er, moving furniture, playing sports with my kids, or jumping into a HYROX workout, I know my body is ready. That's what fitness means to me.

How has NoCoast (your dedication to health and fitness) changed your family?I hope it's shown my family that fitness is something you do for life, not just when you're young. My kids both play sports and regularly ask me for workout and nutrition advice, which has been fun to see. My wife is incredibly supportive...although I'm still trying to convince her that lifting heavy things won't make her bulky. Results have been...mixed.

Advice to new people:

1.      Remember why you're here. Fitness should support your life, not become your life. Some days that means scaling a workout or leaving a little in the tank so you're still present for your family and career afterward.

2.      Compete with the person you were yesterday, not the person in the next lane.

3.      Make use of Open Gym and the InBody scans. Open Gym lets you tailor your training to your own goals and schedule, while the InBody scans help you track what's actually changing, not just your weight.