2 Locations Based Out of:
Bluffton/Hilton Head Island, South Carolina
Nosara, Guanacaste, Costa Rica
Stand and Paddle by Fusion Fit
Empowered by Water. Driven by Purpose. Fun For All.
SUP | Paddle Surf for All Abilities
Lessons, Coaching, Video Analysis
Online Courses & Programs
Retreats, Camps, Clinics
Trips + Outings
Coaching & Consultations
At Stand and Paddle, I offer a variety of options for beginner to experienced level paddlers to learn and progress in stand up paddling and paddle surfing.
Wellness, Performance & Lifestyle
Beyond the water. Achieving a balanced sustainable lifestyle is about doing what works for you on and off the water. Aside from paddling and surf itself, I address training, nutrition, hormones and metabolism, and lifestyle. My approach focuses on teaching you fundamental principles and structure, while allowing flexibility to fit your unique needs and preferences. Let's work together to find what works for you.
Coaching
Ongoing, personalized coaching for athletes/paddlers who want structure, progression, accountability, and full support.
Best for:
• Someone serious about improving performance
• Someone who feels stuck, inconsistent, or overwhelmed
• Someone who wants guidance across training + lifestyle
What it includes (refined):
• Full initial assessment (training, lifestyle, nutrition, mindset)
• Goal setting + performance mapping
• Personalized training + lifestyle strategy
• Weekly check-ins (email or voice)
• Ongoing adjustments + troubleshooting
• Video analysis (as needed)
• Accountability + feedback
What you help them do (this is key):
→ Train with purpose
→ Improve performance + technique
→ Build consistency without burnout
→ Align lifestyle, nutrition, and recovery with goals
Consultations
INTENSIVE - one-time/short-term
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A deep-dive session to give clarity, direction, and a plan
Best for:
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Someone who doesn’t need ongoing coaching
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Someone stuck or confused
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Someone wanting expert eyes on their situation
Structure (what’s covered):
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Pre-consult assessment
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60–90 min call (or in-person)
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Breakdown of:
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current situation
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gaps + limiting factors
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key priorities
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Clear action plan
Outcome:
→ “Here’s exactly what you need to focus on and how to move forward”
Custom Training Plan
Start here/add-on
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A structured program without ongoing coaching
Best for:
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Self-motivated athletes
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Someone who wants direction but not accountability
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Budget-conscious clients
Includes:
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Assessment questionnaire
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Goal-based program
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Structured training (gym + water if applicable)
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Sets/reps/volume/rest
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Exercise demos or links
Clarify this clearly:
🚫 No ongoing coaching
🚫 No regular check-ins
(you can offer paid add-ons)
Video Analysis
Start here/add-on
Technical breakdown and correction
Boost your chances and rate of success with video analysis for either SUP or paddle surfing. Seeing yourself firsthand increases awareness and help you apply what your coach instructs you to do. Add on this highly effective optional service to help you hone in on your paddling and surf skills.
Best for:
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Stroke inefficiency
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Technique issues
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Gym form correction
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Paddle surf skill work
Includes:
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Detailed breakdown (what’s working / not working)
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Voice or written feedback
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Drills + corrections
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Progressions/regressions
Outcome:
→ “Here’s exactly what to fix and how to fix it”
Get in Touch
To book Lessons, Coaching or guided group paddles, email Rachel at contact@standandpaddle.com.
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For all other scheduled paddles, visit our events section or calendar for upcoming dates and to sign up.
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View our local pages - Bluffton, Nosara, or Jaco- for details on services available at each location.