Stand and Paddle, by Fusion Fit
"Empowered by Water. Driven by Purpose."
SUP & Paddle Surf Coaching, Retreat & Lifestyle Brand, Female Owned and Run
Paddling, Adventure and Wellness Destination Travel, Retreat Experiences & Event Planning Services.
Coaching, Courses, and Programs (In-Person and Online).
I'm Rachel Cantore
Some people know me as "Paddle Racer"
I’m a professional international SUP and paddle surf athlete, certified coach, and the founder of this female-owned and run business. With years of experience on the water and a background in fitness, nutrition, and wellness, I combine high-level athletic insight with real-world coaching to help others discover their strength, flow, and freedom through stand-up paddling. Whether you’re new to SUP or chasing performance goals, my mission is to guide you with knowledge, empathy, and a deep love for the ocean.
Featured Offerings
Exclusive Stand Up Paddle Boarding and Paddle Surfing
Week-long adventures in Nosara, Costa Rica and other locations combining SUP, paddle surf, adventure, wellness & exploration.
1:1 and small group SUP and paddle surf coaching for all levels.
Designed for paddlers from beginner basics to advanced paddle surf skills, race prep, and lifestyle resets.
Upcoming Events
Don't Miss These Camps and Retreats on the Calendar
Week-long adventures in Nosara, Costa Rica and other locations combining SUP, paddle surf, adventure, wellness & exploration.
1:1 and small group SUP and paddle surf coaching for all levels.
Designed for paddlers from beginner basics to advanced paddle surf skills, race prep, and lifestyle resets.
In-Person or Online, The Choice is Yours
Our focus is on Stand Up Paddling and Paddle Surf, but we integrate wellness, fitness, and mindset into what we do and offer too. You can work with us both in-person and online. Not sure where to start?
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Do you want to get on the water with us in real time?
If so, we provide SUP and paddle surf services in Costa Rica, and, depending on the time of year, the Lowcountry. We do also work with other's where we may host and collaborate on events in other locations.
Or would you rather learn and practice from afar?
From 1-1 coaching and custom plans, to already done-for-you programs, as well as video analysis you can work on your paddling skills from anywhere.
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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.
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How do I sign up for Community Paddles, SUP Fitness classes, or Paddle PracticesThese may be found either on our scheduling app, or by contacting us via WhatsApp, 1-630-300-8289.
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Booking Private Guided Paddles, Excursions, SUP LessonsTo book private paddles, you may book through the booking section on our site, or contact us directly by sending a message on WhatsApp 1-630-300-8289 or emailing contact@standandpaddle.com. Please allow up to 12 hours for us to reply. We ask for at least 24 hours notice for bookings in Nosara and the Lowcountry. Bookings in Jaco may be booked less than 24 hours in advance or possibly the same day.
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May I get more information about your Fusion Retreats?Our Fusion Retreats are experiences built around SUP/paddling, surf, adventure and wellness held in Nosara, Costa Rica. We are currently accepting bookings for our upcoming Fusion SUP and Paddle Surf Retreat scheduled this February 9-15, 2025. We can also work with you to co-host 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 Retreats@standandpaddle.com or send a message via WhatsApp to 1-630-300-8289 with your name, email and number to reach you at.
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Where do we paddle? (US/Lowcountry)We meet at the Bluffton Oyster Factory Dock at 63 Wharf Street and paddle on the May River.
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Where in Costa Rica do you paddle?We offer SUP experiences in two areas of Costa Rica. One is Nosara, where we paddle out of Playa Garza which is the local Fishing Bay that extends into the Pacific Ocean. Here you can expect overall flatwater with a light beach break entry, tide pools at low tide, and outside reef breaks at high tide. There are also other local surf breaks where we may take customers to paddle surf depending on tides and skill level. The other location is in Jaco, at Punta Leona, which is in the Gulf of Nicoya, where we typically meet at Playa Mantas and paddle to Playa Blanca or White Sand Beach. At this location, you can expect very calm flatwater conditions, beach entry with little to no breaks.
Where to Find Us
Email:
Text/WhatsApp:
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