October might just be the best  month to get on the water. The long summer days have faded, but paddling season is far from over—in fact,...

When most people think about training for SUP, they picture competitive racers. But the truth is—whether you paddle for fitness,...

When most people think of an “elite” stand-up paddler, they picture raw speed or podium finishes. But being truly elite goes much deeper....

“Neurodivergence” is an umbrella term that describes the many ways people’s brains can function differently from what’s considered...

The May River is one of the Lowcountry’s most beautiful waterways—calm creeks winding out into big tidal flows, framed by live oaks and...

It’s not always clear what I actually do, so here’s the transparent rundown, built on 20+ years of experience. Lowcountry PaddleFest 2025...

My name is Rachel Cantore  — SUP coach, professional international SUP racer and paddle surfer, business owner and entrepreneur, personal...

Most people get racing wrong—it’s not about the podium. What racing teaches you about yourself (that training never will), and the...

Do you feel like you need to be stronger, fitter, or have better balance before trying SUP? You’re not alone. Many people either try...

Don’t stop at just one (paddle experience). SUP deserves to be a more regular part of your routine! There are plenty of ways for you to...

Even as the landscape of stand-up paddling evolves — whether it’s the rise and fall of trends, shifting priorities in both the race and...

Ladies, if it’s that time of month and you notice changes in your energy, mood, appetite, performance or some aspect of your life you are...

I’ve traveled more this year than I have my entire life and it’s not even year end yet. I’ve surfed more in the last year and a half than...

SUP and Paddle Surf Therapy Overview: Mental, physical and emotional benefits Strengthening the mind-body connection  Shifting away from...

**SUP for SPORT!!** It’s time that stand up paddle boarding be normalized by the average population as a ‘sport’ like other sports with...

You: “I need a vacation!” Also you: “I’m overwhelmed, stressed. I’m always busy.” You: “I’m going to take a quick break to go out of town...

We need more adventures. We need more time outdoors. We need more time on the water. We need more time having fun. I’m not talking about...

Finding Balance: Wellness Coaching for a Healthier Lifestyle Image Description: A serene image featuring a woman practicing stand-up...

Are you ready for an unforgettable adventure in the beautiful town of Nosara? Stand and Paddle invites you to join us on our exciting...

Escape and Recharge: Join Our SUP Retreats Are you feeling overwhelmed by the demands of everyday life? Do you long for a break from the...