Think You Know Me?

My name is Rachel Cantore — SUP coach, professional international SUP racer and paddle surfer, business owner and entrepreneur, personal trainer, and fitness and wellness expert. Many people know me on social media as @paddle_racer, or my business @stand_and_paddle.

Living the SUP and Paddle Surf Lifestyle

Here’s what sets me apart from other coaches, athletes, and businesses in the SUP world.

⸻

Lifelong Athlete

I’ve been an athlete my entire life. I competed in club gymnastics throughout my childhood and into the beginning of college, and coached the sport for 12+ years, even creating my own adult gymnastics program.

When I retired from competitive gymnastics, I never stopped training — lifting weights, running, swimming, and exploring other sports became my way to stay active and push my limits.

⸻

SUP Racing and Paddle Surfing

I don’t just stick to one discipline. I race AND paddle surf competitively as well as for fun.

I started with racing, then discovered paddle surfing — first at a retreat, and then through an entire summer of self-teaching and practice. Today, I find the fun, thrill and challenge in technical races, buoy turns, wave riding, and paddling out in the surf.

⸻

Attention to Detail

I’m a perfectionist in the best way. Whether it’s refining a gym exercise or honing my paddle stroke, I focus on:

• Quality

• Form

• Intention

• Mind–muscle connection

⸻

My Journey Into SUP

I didn’t start stand-up paddling until my 30s — and I definitely didn’t grow up near the coast. In fact, I had no access to paddling or surfing as a kid, though I always dreamed of it. However, my progress and skills learned and mastered in a relatively short period of time revel those who've been on the water for years.

My path has been anything but straightforward:

• From the Midwest → West Coast → East Coast

• First surf trip success in Costa Rica

• Certified in SUP and started a SUP fitness class that was a hit through Covid

• Took over a SUP business, which led me into racing

• Transitioned into paddle surfing

• Now, I split my year between the U.S. (with home base in Bluffton and Hilton Head, South Carolina) and Nosara, Costa Rica to keep progressing and helping others

⸻

Lessons Learned

I’ve had to learn a lot the hard way — and I want to help others avoid the same mistakes so they can get the most out of SUP. From injuries and illnesses during my competitive gymnastics years to challenges and setbacks in my 20s and 30s.

I’m primarily self-coached. While I’m grateful for the handful of mentors and elite coaches I’ve had, much of my progress has come from pure hard work, trial, error, and problem-solving.

Some of my early experiences?

• Falling off an underinflated iSUP and cutting myself on an oyster bed.

• A failed first surf session that scared me off for over five years before I even tried again.

My experiences including failures are part of my story — and a large part of what drives me to help others learn, progress faster and feel more confident in life and on the water.

⸻

Education & Expertise

I bring more than just on-the-water experience and a certified SUP coach or athlete. My background includes degrees in movement sciences, nutrition, and psychology as well as certifications in:

• Personal training

• Nutrition and wellness coaching

• CSCS (Certified Strength and Conditioning Specialist)

• Corrective exercise

• Performance enhancement

• Specializations in metabolism, female health, and hormones..

⸻

Always Learning

I believe there’s no finish line when it comes to learning. SUP is always evolving — from technique and equipment to training and competition. I stay curious, hungry, and committed to growth; for myself, my clients, the sport and life.

⸻

Ocean & Surf Progression

I began in flatwater paddling and racing, where conditions felt relatively predictable. Over the past few years, though, I’ve shifted my focus toward the ocean and surf — where every day brings new challenges, lessons, and excitement.

⸻

Resilience

I’ve had my share of injuries, setbacks, and health challenges. From gymnastics-related injuries to illnesses that required lifestyle changes, I’ve always found a way to come back stronger.

Resilience is at the core of who I am — as an athlete, coach, and person. And it’s what I bring into my work with others.

SUP, wellness, and an active lifestyle are what I do, who I am, my livelihood, passion and purpose. If you'd like to learn more about what I offer - whether in person or remotely - be sure to head to my site, www.standandpaddle.com. Questions, inquiries, scheduling email contact@standandpaddle.com.