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stand up paddle boarding, paddle surf

All Things SUP & Paddle Surf

Empowering, Enlightening Experiences

No Excuses, Just Empowerment

Stand and Paddle's passion for the water has brought us to realize that there are so many lessons to be learned on the water that apply to life. That's why we're all about changing lives through paddle sports and retreats. We are here to create transformative and enlightening experiences that are truly life changing. Whether you're a seasoned paddler or you've never been on the water before, we invite you to join us in our mission to bring a new level of mindfulness and awareness to your life.


by Fusion Fit

Carrying a Board
Couple with Boards
Heading to the Water
Paddle Boards by Lake
Paddling in the Ocean
Paddling in the Sea
Paddling on a Lake
Seated Paddler
SUP Group
SUP in Blue Waters
Aerial Image of SUP
Boards on the Beach

Where to Find Us


63 Wharf Street, Bluffton, SC 29910

Costa Rica:

Playa Garza and Nosara, Guanacaste

Mobile and Remote options also available

Office Hours (available for calls):

Mon - Fri: 10am - 3pm
​​Saturday: 10am - 2pm
​Sunday: 10am - 2pm

**availability on the water is by appointment, hours subject to change

Explore What We Offer

All things SUP and Paddle Surf, Wellness and Adventure

Paddle the Lowcountry, USA.
Bluffton and Hilton Head Island, South Carolina

Paddle Costa Rica's Blue Zone.
Nosara and Playa Garza, Guanacaste

Fusion SUP and Paddle Surf Retreats.
+ Adventure & Wellness in Costa Rica's Blue Zone

SUP & Paddle Surf Training Camps, Clinics and Workshops.
Costa Rica, USA

SUP, Life, Wellness & Performance Coaching.
Remote/Virtual and 
In-Person services

Fusion Fit Training.
Small Group, 1-1 Training Programming


Changing lives through SUP, paddle sports, and retreats

My passion for paddle sports started years ago during a fitness conference in San Diego. I was immediately drawn to the tranquility and workout that came with paddle boarding. When I moved to South Carolina, I knew that I wanted to find a way to share my love for paddle boarding with others. Becoming a PaddleFit Coach in 2016 allowed me to do just that. I created a SUP fitness class and took over Stand and Paddle soon after. Now, I’m proud to offer a variety of paddle sports activities.

Signature Services

  • I live here, do you have a community group I may join and connect with other paddlers?
    Yes! We have a local WhatsApp group for locals wanting to paddle! If you send us a message at 1-630-300-8289, we will send you an invite link to the group. Here we share weekly community paddle meetups including our Paddle Practices and SUP Fitness Classes.
  • How do I sign up for Community Paddles, SUP Fitness classes, or Paddle Practices
    These may be found either on our scheduling app, or by contacting us via WhatsApp, 1-630-300-8289.
  • Booking Guided Paddles, Excursion, SUP Lesson and private paddles
    To book private paddles, either send a message on WhatsApp 1-630-300-8289 or email
  • May I get more information about in your Fusion Retreats?
    Our Fusion Retreats are experiences built around SUP/paddling, surf, adventure and wellness held in Nosara, Costa Rica. We are accepting bookings for our upcoming Fusion SUP Retreats happening this spring 2024 (March and April)! We can also work with you to cohost your own Fusion Retreat in which you may bring a group to Nosara. Or, if you would like a Private Retreat Experience we will customize your personal trip just for you and your family, friends, or solo trip whether that's for the day or an entire week! For any of the above, please email or send a message via WhatsApp to 1-630-300-8289 with your name, email and number to reach you at.
  • Where do we paddle? (Nosara, Costa Rica)
    We paddle in Playa Garza in the fishing bay and will meet on the beach in front of Monkey Head Adventures.
  • Where do we paddle? (US/Lowcountry)
    We meet at the Bluffton Oyster Factory Dock at 63 Wharf Street and paddle on the May River.
  • Where do we paddle? (Nosara, Costa Rica)
    We paddle in Playa Garza in the Fishing Bay and meet on the beach in front of Monkey Head Adventures.
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