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
Welcome to Stand and Paddle
SUP & Paddle Surf • Performance • Wellness
I help stand up paddlers, SUP surfers and athletes level up and improve on the water and in their life.
Services range from coaching, lessons, retreats, camps, and more..
Servicing Southern California, Nosara, Costa Rica, Chicagoland as well as remote and mobile options.
Feel better. Look better. Perform better.
​On the water and beyond.
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Feel - physical mental & emotional wellbeing, energy, mood, confidence, balanced intentional living.
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Look - beyond aesthetics and body composition, energy, bloat, skin and hair, and how you carry yourself.
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Perform - whether in sport or your every day life, ability, capacity, stronger, balanced training and recovery.
Stronger, sustainable, intentional living.
Learn and master skills. Technique development. Improve performance. Maintain mental, emotional and mental wellbeing. Build confidence.
Whether you’re a casual paddler, elite athlete, or simply looking to improve how you feel, look or perform in your life.
Ready to level up?
How you can work with me, whether on the water or in life.
I offer both in-person and remote services for active individuals, athletes, and paddlers focused on lifestyle balance, training, nutrition, and recovery.
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 owner 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 sports performance, I combine high-level 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.
About Stand and Paddle
Stand and Paddle is a small business dedicated to stand up paddle boarding (SUP) and paddle surfing, active living, wellness, performance, and a balanced lifestyle.
Meet Rachel
Coach, Owner. Professional Athlete in SUP race and paddle surf. Entrepreneur.
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Team USA 2025 ISA SUP Worlds
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20+ years coaching experience
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Former club gymnast and gymnastics coach
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Certified trainer and nutrition coach
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Specialized in female performance, hormones, metabolism and longevity
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Experience from beginner through competitive athletes
Where To Find Me & When
Nosara, Costa Rica
Costa Rica's High season is the US winter and typically runs from November through Easter during which you will likely find me available here for Coaching, Lessons, Stand and Paddle Retreats, and private group events.
Southern California
From Ventura to Huntington Beach to Dana Point, when i'm not in Costa Rica, there's a strong chance you'll find me along the West Coast and available for Coaching, Lessons, and my SoCal Camps, and private group events.
Chicagoland
My hometown. I typically spend a few weeks here annually. For dates and interest, please inquire.
Mobile & Remote
What's so great about how I roll is that I love to both collab, partner and travel and bring my skills and expertise to different locations and a broader population. Public speaking, clinics, private events, and camps are examples. Plus, I am available remotely and can work with you wherever we are!