September Athlete of the Month: Shana Cohen
At 52, Shana is proof that your best shape doesn’t have to be behind you. After discovering CrossFit in 2016 following a humbling loss to her boys on an inflatable obstacle course, she decided to do something about it—and hasn’t looked back.
Six years into her NoCoast journey, she’s stronger, fitter, and still fiercely competitive (just ask her boys 😉). From chasing double-unders to crushing barbell work, Shana brings consistency, determination, and a great attitude to every workout.
We’re excited to share more about her journey, what keeps her motivated, and why she believes “Yes, you can do hard things!”
Age: 52
Athletic/Sports history/highlights:
I was a varsity cheerleader in high school (loved tumbling and performing). When I moved to Colorado in 1999, I took up running since it was an inexpensive way to exercise and clear my mind.
How long have you been at NoCoast?
I have been at NoCoast for 6 years! I joined right after my old gym closed during the pandemic. I have been doing CrossFit since 2016.
How did you get into fitness/exercise?
I have always been active—hiking, running—but I joined CrossFit in 2016 when a friend invited me to check out her gym. At first, I wasn't interested because I loved running every night in my "free" gym: the great outdoors. Then, my family and I went to Ouray for a long weekend. My boys wanted to race me at the pool on an awesome inflatable obstacle course, and they beat me because I had very little upper-body strength. I am VERY competitive and did not like that outcome. Needless to say, as soon as I got home, I joined the CrossFit gym. The following summer, I beat both of my boys on that same obstacle course!
What is your favorite workout or movement?
My favorite movements are anything with the barbell. I love deadlifts, cleans, and back squats.
What is your least favorite workout or movement?
Burpees! (Sorry, Sam)
What is your most memorable NoCoast moment?
When I finally achieved double-unders during a CrossFit Open workout. I am not great at them, but under pressure, I pulled them off! Another favorite moment was participating in the 12 Days of Christmas workout—the somersaults make me laugh (and get dizzy).
How does nutrition play a role in your fitness and recovery?
I am extremely dedicated to my nutrition—more so now than when I was younger. It makes a huge difference in my recovery and overall well-being. My husband and I meal prep every weekend to ensure we have healthy protein and veggies ready for lunch and dinner. We try to model healthy habits for our young adult sons. My younger son has definitely picked them up—he even meal preps at college! That feels like a total win.
How has NoCoast/Training improved your overall wellness?
CrossFit has completely transformed me, mentally and physically. I am truly in the best shape of my life in my 50s because nutrition and fitness are priorities. No matter what kind of day I am having, stepping into NoCoast puts a smile on my face. I absolutely love our community and the challenging workouts.
How has NoCoast (your dedication to health and fitness) changed your family?
Through my fitness journey, my kids have learned how important prioritizing health is. Though they don't belong to NoCoast, my two boys and husband are on their own fitness journeys. When my boys were younger, they loved coming to cheer me on at local CrossFit competitions. Now, they love trying to one-up me on lifts—which makes me happy (and determined to keep beating them ).
Advice to new people:
Tell yourself: "Yes, you can do hard things!" All workouts can be modified, and challenging yourself will always make you better (even if you die a little bit during the workout). The community and coaching here are the absolute best for anybody's fitness journey.
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