What We Offer
SUP (Stand Up Paddle Boarding)
Paddle Surf
In-Person:
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Lessons and Coaching
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Retreats, Camps
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Clinics
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Guided Trips
Online:
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DIY Programs and Custom Training Plans
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Video Tutorial Series Concierge and Planning
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Video Analysis
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1-1 Coaching
Both, in-person and online:
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Concierge and Event Planning and Trip/Travel Coordination for SUP & Paddle Surf
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Coaching
STAND AND PADDLE
by Fusion Fit
Welcome to
Locations To Find Us
Costa Rica:
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Nosara (Playa Garza), Guanacaste
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Jaco (Punta Leona, Playa Blanca, Playa Mantas), Puntarenas
The Lowcountry:
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Bluffton and Hilton Head Island, South Carolina for over 12 years
Events, partners and collaborations throughout the US, Costa Rica & North America
Plus Online, Virtual and Remote Services
What We Specialize In
SUP - Stand Up Paddle Boarding
Paddle Surf/SUP Surf
Health, Wellness and Lifestyle
Performance and Life
Training and Fitness, Corrective Exercise, Sports Performance
Life and Body Transformation
Nutrition, Moderation 365, Mindfulness
Metabolism, Hormones, Women's/Female Health
Mindset, Behavior Change and Psychology
Learn more about what we offer below, and find details and further information by following the link to any of the pages in our menu found at the top.
Booking and scheduling for specific services may be found on the given page or send us an email.
 SUP in Nosara Costa RicaLearn to SUP in Nosara and Playa Garza |  Fusion SUP and Paddle Surf Retreats2025 Fusion SUP and Paddle Surf Retreats |  Integrative SUP Coaching PlatformOnline resource for learning and mastering all things SUP wherever you are for new, beginner to experienced stand up paddlers. Join us and get Paddling! |  Paddle Surf in Nosara Costa RicaPaddle Surfing and SUP Surfing |
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 Lowcountry SUP Guide cover pageLowcountry Bluffton SUP Guide to the Local Waterways |  SUP in Jaco, Punta Leona and Playa BlancaSUP in Jaco, Punta Leona and Playa Blanca, Costa Rica. Guided paddle tours are adventures that may snorkeling, waterfall hikes and monkey interaction with partner "GoSUPCostaRica". We also offer SUP Camps, Lessons and Coaching. |  photo of may river maps_editedLowcountry Bluffton Maps of the Local Waterways |  Fusion SUP and Paddle Surf RetreatsFusion SUP and Paddle Surf Retreats |
 SUP in Bluffton, South CarolinaSUP in the Lowcountry, Bluffton South Carolina |  SUP Lessons and CoachingSUP Lessons and Coaching |  SUP CampsSUP Camps, Costa Rica. Join us in Nosara, Jaco, or the USA. |  SUP ClinicsSUP Clinics |
 CollaborateCollaborate on a SUP Event, Camp, Clinic or Retreat! |  SUP RacingSUP Racing |
Where To Start
Our focus is on Stand Up Paddling and Paddle Surf, but we integrate wellness, fitness, and mindset into what we do and offer too. You can work with us both in-person and online. Not sure where to start?
Do you want to get on the water with us in real time?
If so, we provide SUP and paddle surf services in Costa Rica, and, depending on the time of year, the Lowcountry. We do also work with other's where we may host and collaborate on events in other locations.
Or would you rather learn and practice from afar?
From 1-1 coaching and custom plans, to already done-for-you programs, as well as video analysis you can work on your paddling skills from anywhere.
Book Your SUP Experience
2 hr
125 US dollars
2 hr
From 95 US dollars
4 hr
From 168 US dollars4 hr
From 675 US dollars
1 hr 30 min
From 150 US dollars
2 hr
125 US dollars
4 hr - 7 hr
From 250 US dollars
2 hr
From 525 US dollars2 hr
From 75 US dollars
Welcome!
My name is Rachel Cantore
My Mission is to help you build confidence, trust and excitement on the water which carriers over into what you do off the water, in life.
It doesn’t matter if you’re a beginner or currently looking to take your skill set to the next level, there’s always more room for improvement. I offer a wide variety of services and experiences built to suit every need and level. Jump in with me and learn how to have memorable fun in a safe and secure way.
Active living, wellness, the water, and educating and helping others have been passions of mine for many years. I have had issues throughout my life between sports injuries, illness, traumas, metabolic and hormone imbalances, and more. Despite everything I have been through and experienced, I am grateful for all the lessons I have learned along the way as they have driven me to learn more and help others on their own similar journeys.
At A Glance
Here's an idea of what we have to offer, services, events, who we are, our locations at Stand and Paddle.
Nosara Costa Rica
We offer SUP and Paddle Surfing services in Costa Rica's Blue Zone, Guanacaste.
Fusion Retreats
Our Retreats are built around SUP & paddle surf, and deliver adventure & wellness.
Jaco Costa Rica
We also serve groups and individuals in Jaco, Costa Rica at Punta Leona.
SUP Camps, Clinics
Learn, play and connect over SUP with our camps in Costa Rica and the US, for all levels.
The Lowcountry
We do have a mobile location in Bluffton, SC & travel through the US to host & collab.
Online Services
Learn, exel, master your stand up paddling from anywhere. DIY Programs, Video Tutorials..
New, Here, Now...
Paddle with us!
Upcoming Events
The Blog
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I live here, do you have a community group I may join and connect with other paddlers?Yes! We have a local WhatsApp group for locals wanting to paddle! If you send us a message at 1-630-300-8289, we will send you an invite link to the group. Here we share weekly community paddle meetups including our Paddle Practices and SUP Fitness Classes.
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How do I sign up for Community Paddles, SUP Fitness classes, or Paddle PracticesThese may be found either on our scheduling app, or by contacting us via WhatsApp, 1-630-300-8289.
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Booking Private Guided Paddles, Excursions, SUP LessonsTo book private paddles, you may book through the booking section on our site, or contact us directly by sending a message on WhatsApp 1-630-300-8289 or emailing contact@standandpaddle.com. Please allow up to 12 hours for us to reply. We ask for at least 24 hours notice for bookings in Nosara and the Lowcountry. Bookings in Jaco may be booked less than 24 hours in advance or possibly the same day.
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May I get more information about your Fusion Retreats?Our Fusion Retreats are experiences built around SUP/paddling, surf, adventure and wellness held in Nosara, Costa Rica. We are currently accepting bookings for our upcoming Fusion SUP and Paddle Surf Retreat scheduled this February 9-15, 2025. We can also work with you to co-host your own Fusion Retreat in which you may bring a group to Nosara. Or, if you would like a Private Retreat Experience we will customize your personal trip just for you and your family, friends, or solo trip whether that's for the day or an entire week! For any of the above, please email Retreats@standandpaddle.com or send a message via WhatsApp to 1-630-300-8289 with your name, email and number to reach you at.
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Where do we paddle? (US/Lowcountry)We meet at the Bluffton Oyster Factory Dock at 63 Wharf Street and paddle on the May River.
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Where in Costa Rica do you paddle?We offer SUP experiences in two areas of Costa Rica. One is Nosara, where we paddle out of Playa Garza which is the local Fishing Bay that extends into the Pacific Ocean. Here you can expect overall flatwater with a light beach break entry, tide pools at low tide, and outside reef breaks at high tide. There are also other local surf breaks where we may take customers to paddle surf depending on tides and skill level. The other location is in Jaco, at Punta Leona, which is in the Gulf of Nicoya, where we typically meet at Playa Mantas and paddle to Playa Blanca or White Sand Beach. At this location, you can expect very calm flatwater conditions, beach entry with little to no breaks.
Where to Find Us
Email:
Text/WhatsApp:
USA:
63 Wharf Street, Bluffton, SC 29910
Costa Rica:
Playa Garza and Nosara, Guanacaste
***Mobile and Remote options also available
Office Hours (available for calls):
Mon - Fri: 10am - 3pm
Saturday: 10am - 2pm
Sunday: 10am - 2pm
**availability on the water is by appointment, hours subject to change