The Strong SUPHer Training Program
(For Resilient Hormone-Conscious Female Paddlers)
COMING JULY 2026!
An 8-Week DIY Training Program designed for Women 30+ Navigating Hormonal Fluctuations, Imbalances, PMS and/or Perimenopause + Share A Passion for SUP
The Complete Method for Women:
- Feeling Off, Fatigued, or Frustrated in Their Body, Life and Paddling Performance
OR
- Wanting To Avoid Age Related Hormonal Changes that May Impact Their Paddle Life and Wellbeing.
Because you deserve to feel confident, capable and free of stress and extremes.
If you’re a female stand up paddler - whether in your 30s, 40s, or 50s and you’re noticing changes in your body, energy, or performance, your body is just not responding like it used to or how you want it to. Or maybe you're still in your 20s and simply want to be proactive in preventing age-related hormonal changes — you’re in the right place.
Hormonal shifts, metabolism changes, and the stress of modern life can make your usual training feel frustrating or ineffective, and your go-to workouts feel…off. This doesn’t mean it’s a lost cause. It means it’s time for a smarter, intentional, more supportive approach. This program is here to help you reconnect with your strength, energy, and confidence — on and off the water — no matter where you are in your hormonal journey.
The Strong SUPHer Training Program is an 8-week, self-paced training plan designed specifically for women navigating hormones, PMS and/or perimenopause and their impacts on their paddling and life. Female paddlers want to support hormone balance and resilience — without burnout, extremes, or short-lived fixes. Whether you’re experiencing hormone imbalances like PMS or perimenopause, or simply want to build a strong foundation to prevent future struggles, this strength training program is designed to support your training and success.
Whether you’re an elite-level competitive SUP athlete, recreational or weekend paddler, or just getting into the sport, this is your invitation to train with intention, support your body, and feel strong on and off the water.
This 8-week strength training program is made for women who want to feel strong, energized, and at home in their bodies — free of burnout or extremes. It blends progressive strength training, purposeful paddle sessions, supportive nutrition, and hormone-aware lifestyle strategies. It’s about smarter training, not more training. You’ll build muscle, balance your energy, and rediscover what powerful feels like — on and off the water.
Why This Program Works
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Most training plans aren’t made with women and hormones in mind — for the unique needs of women experiencing or wanting to prevent hormone fluctuations — but this one is.
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More and more women paddling — and competing — are in their 30s, 40s, and 50s and older - at different stages of hormonal health.
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Hormonal shifts whether PMS(cycle) or perimenopause-related can bring new challenges: changes in sleep, fatigue, weight gain and fat storage, brain fog, decreased performance, or increased risk of overtraining or injury.
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What used to work — longer workouts with intensity, inconsistent diet, pushing harder — often backfires now.
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Many women feel stuck, frustrated, or disconnected from their bodies and it affects not only their sport but their everyday lives.
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This program is designed around your body’s unique needs - whether you’re currently experiencing symptoms or want to avoid them altogether. It’s designed to help you work with your body’s unique and changing physiology, individual lifestyle and personal goals - instead of fighting it.
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Smart, purposeful strength training enhances your paddling, performance — and your entire life.
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The goal isn’t extremes, doing more, or to give up. It’s to train smarter, recover better, and feel strong in the body you have now — while setting the stage to prevent future hormonal challenges. You’ll learn how to balance training, recovery, and hormone support without just doing “more.”
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Strength training is important for muscle and bone health, including building and maintenance throughout our lifespan. Strength training is not just for men, it is not just for athletes, and it is not just for certain ages, abilities or goals. Everyone benefits from lifting weights.
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Designed for longevity and sustainability: paddle now, keep paddling for life, while living fully beyond the water. It offers a fresh path — sustainable, hormone-conscious training for a strong, long paddling life and vibrant health beyond the water.
This Is For You If...
✅ You’re a SUP athlete, paddle surfer, or recreational paddler
✅ Female stand-up paddlers and paddle surfers of any ability – new or beginner to experienced, recreational to competitive and elite level athletes
✅ You’re a woman aged 30+ at any stage of their hormonal journey — whether dealing with PMS, perimenopause, hormone imbalances, or looking to prevent future challenges.
✅ You feel like your body, energy, or performance is shifting, changing or not responding how it used to and you want it to
✅ You experience signs and symptoms of PMS, hormone imbalance or fluctuations, or Perimenopause and it impacts not only your paddling but your life too.
✅ You want to feel strong, energized, and confident again.
✅ You’re a female at any stage of their hormonal journey - even in your 20s or early 30s and not necessarily dealing with PMS or hormone imbalances, but you’re looking to prevent future challenges.
✅ You want to prevent and minimize the side effects of PMS, perimenopause and hormone shifts as you age. (This program is preventative and ideal for establishing effective balanced training and lifestyle habits you can carry into your 30s+).
✅ You’re ready for a training plan that actually works with your current body.
✅ You who want to paddle throughout your life whether just for fun or competitively. You want to build resilience and longevity in your paddling and life by supporting your hormones proactively.
✅ You want a program laid out - a clear, supportive path to feel strong, confident and balanced in body and mind - that you can start today, do independently and go at your own pace.
You Do NOT Need To...
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Be a racer or competitive athlete
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Have a specific body type or fitness level
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Already be experiencing hormone imbalances, PMS or perimenopausal signs and symptoms
This Is NOT For You If...
🚫 You’re looking for a hardcore “no days off” style program
🚫 You’re not open to shifting how you think about performance, recovery, and body change
🚫 You want a quick fix instead of a sustainable, long-term strategy
🚫 You want 1-1 time with a coach or trainer (options to add this are available)
What You Get
💪 8-Week Strength Training Plan (the Program CORE) — with cycle-aware adjustments
Weekly Workout Guidelines - on and off water including cross training, mobility, and recovery
Supplementary SUP Training Direction - paddle performance on the water
🧠 Mindset, Motivation & Recovery Tools — for consistent progress, even on hard days
🍽️ Nutrition Guidelines — designed to support hormones and body composition
🧘♀️ Lifestyle Support — for energy, sleep, and stress balance
📋 Trackers, Templates, and Planning Tools — to personalize and customize your journey
All delivered in an easy-to-use digital PDF you can follow at your pace.
What You Get
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💪 8-Week Strength Training Plan (the Program CORE) — with cycle-aware adjustments
-
Weekly Workout Guidelines - on and off water including cross training, mobility, and recovery
-
Supplementary SUP Training Direction - paddle performance on the water
-
🧠 Mindset, Motivation & Recovery Tools — for consistent progress, even on hard days
-
🍽️ Nutrition Guidelines — designed to support hormones and body composition
-
🧘♀️ Lifestyle Support — for energy, sleep, and stress balance
-
📋 Trackers, Templates, and Planning Tools — to personalize and customize your journey
All delivered in an easy-to-use digital PDF you can follow at your pace.
Meet Your Coach: Rachel; My Story & Background
I’ve been coaching, competing, and helping people transform their bodies for over 20 years. But it wasn’t until my late 30s that I hit a wall — what used to work didn’t anymore. Despite my experience as an athlete, trainer, and coach, I was gaining weight, losing energy, and struggling to stay consistent.
That’s when I stopped pushing harder and started training smarter — with hormone-aware strength, mindset work, and metabolic support. The Female Paddler Reset was born from that turning point. It’s what I wish I had when I was trying to figure it all out.
My Background, Certifications & Experience:
• NASM CPT, CES, PEC, WLS, BCS, GTS
• Certified Health & Wellness Coach
• SUP Coach & Founder of Paddle Fused Fitness
• 20+ years in the health and wellness industry
• Competitive background in gymnastics & SUP
Ready to Train Smarter and Paddle Stronger?
Hop on the Waitlist below to get exclusive premier access to the 8-Week Training Program once it’s available in July
