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
THE OG SUP & PADDLE SURF EXPERIENCE
NOSARA, COSTA RICA
STAND AND PADDLE RETREATS
Not Just A Typical Retreat or Another Vacation.
A bridge between adventure and real life. Between stepping away and returning home differently. Between performance, wellness, play, simplicity, and sustainable living.
Most vacations end when you get home.
Most retreats leave you inspired for a few days.
Stand and Paddle Retreats are designed to create experiences that stay with you long after you leave Costa Rica.
✨ Whether you’re new to paddling, chasing waves, or simply craving that active, connected, Pura Vida paddle & surf lifestyle — these retreats are for all abilities and all adventure levels.
✔️ SUP
✔️ Paddle Surf
✔️ Wellness & Active Living
✔️ Local Culture
✔️ Adventure Activities
✔️ Pura Vida Vibes
Through stand-up paddling, paddle surfing, movement, wellness, adventure, and immersion into the Costa Rican lifestyle, you’ll reconnect with confidence, simplicity, purpose, and possibility.
Come for the paddling, surf and pura vida.
Leave with a lifestyle.
Why I Created These Retreats
That’s why these retreats focus not only on the experience itself, but on helping you bring what you learn back into everyday life.
What Makes Stand and Paddle Retreats Different?
Progression
Develop paddling, paddle surfing, ocean awareness, and confidence.
Wellness
Recovery, nutrition, mobility, and sustainable health practices.
Lifestyle
Experience a slower, more intentional way of living rooted in Pura Vida.
Explore Costa Rica through the lens of movement and outdoor living with local activities and adventures.
What You'll Experience
Daily Water Sessions
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SUP skills and technique
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Paddle surfing
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Ocean confidence
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Wave reading
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Efficiency and flow
Costa Rica Experiences
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Beach lifestyle
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Farmers markets
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Local culture
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Adventure opportunities
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Nature immersion
Land Based Sessions
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Strength
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Mobility
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Balance
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Recovery
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Injury prevention
**NEW** for 2027!
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Group gym sessions and local gym access
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Surf Skate lesson
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Dance lesson
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Surf/wave progression
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Breathwork session
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Spa day at local resort
Coaching & Education
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Video analysis
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Technique breakdowns
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Nutrition
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Mindset
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Performance
Who These Retreats Are For
Everyday Paddlers
Rec paddlers who want to build confidence, skills, and enjoyment on the water.
Performance-Oriented
Improve technique, efficiency, and performance.
Wellness & Lifestyle Conscious
Reconnect with movement, nature, health, and adventure.
**Prior paddling experience is recommended.
During Your Week
What's Included
✔ Accommodations
✔ Breakfast/Brunch
✔ Dinner
✔ Coaching Sessions
✔ Daily SUP & Paddle Surf
✔ Video Analysis
✔ Airport Transfers
✔ Photography
✔ Community Experiences
NOT Included
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Airfare
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Optional excursions
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Massage/bodywork
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Additional activities
*NEW* This Season!
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Group gym sessions and local gym access
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Surf Skate lesson
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Dance lesson
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Surf/wave progression
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Breathwork session
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Spa day at local resort
Group Gym Sessions & Use
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Land training clinics and personal use
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Mobility and recovery
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Strength training
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Corrective exercise
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Biomechanics for SUP
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SUP stroke drills and movement patterns
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Paddle surf skills and drills
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Cross training and conditioning
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Access to sauna & cold plunge (additional cost)
Surf & Wave Progression
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Build confidence and awareness in waves and ocean
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Body and boogie boarding
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Surfing beginner lesson
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Paddle surf introduction and progression
Surf Skate Lesson
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Applicable to surfing and paddling
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Learn to surf skate in five simple steps!
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Safe environment
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Body protection provided
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Fun
Breathwork & Mindset
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Support flow and dynamic movement
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Release tension and stress in the body, (especially useful after a day of travel!)
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Support movement and mobility
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Support nervous system regulation through Breathwork, (important for paddling out into the surf)
Dance Lesson
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Why dance? Dance is one activity done on land that helps you learn to move dynamically which is essential to flow and carries over to surfing, paddling and the ocean
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Plus it’s fun and adds something new and different to the mix
Spa Day at Local Resort
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Spend a day being a guest at one of Nosara’s popular spots
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Pool access with ocean views
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Juice bar
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Yoga and fitness class
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Additional spa services available including massage,
**NEW for 2027!!**
Empowered Experiences
Beyond The Water
SUP and paddle surfing are the vehicles.
Costa Rica is the environment.
The deeper outcome is empowerment.
Through challenge, play, movement, nature, and adventure, you’ll develop skills on the water while discovering new levels of confidence, resilience, presence, and self-trust.
The goal isn’t simply to have an amazing week.
The goal is to return home with tools, habits, perspectives, and experiences that continue shaping your life long after the retreat ends.
Retreat Weeks on the Calendar
2027 Season
Winter Costa Rica Retreat
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February 13-20
Spring Pre-Season Costa Rica Retreat
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April 24 - May 1 or May 15-22**
**Dates subject to change based on bookings, inquiries and tides. Please contact to confirmation.
Stand and Paddle Retreats accommodate small groups of up to 5 guests per week). Quality delivered!
Hi I'm Rachel Cantore!
Some know me as @Paddle_Racer
I’m a professional SUP racer and paddle surf athlete, certified coach and trainer, and the founder of Stand and Paddle, a female-owned and run stand up paddle boarding, wellness and lifestyle brand. With my years of experience on the water, and a background and education in fitness, nutrition, wellness, and sport performance, I combine high-level athletic insight with real-world coaching to help others discover their strength, flow, and freedom through stand-up paddling and paddle surfing. Whether you’re new to SUP/surf or chasing performance goals, my mission is to guide you with knowledge, empathy, and a deep love for the ocean and balanced, sustainable living.
