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Blog

December 2020 Newsletter

12/9/2020

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We Have Exciting News to Share!


It may seem like crazy talk but it is time to start planning for Summer Camp again! 

Our six weeks of SUP Camp last summer were stocked full of great activities on the water helping local kids thrive through fitness, ecology, SUP skills, friendships, adventure and tons of swimming!  This past season, in order to meet state COVID guidelines for summer day camps, we kept our sessions small but mighty. With the upcoming 2021 season ahead, we are adding two more camp sessions designed for kids who want to add even more adventure to their summer. At Cascadia SUP & Surf's SUP Adventure Camps, we'll explore new locations, teach campers how to safely plan an awesome water journey and challenge them with more intermediate skills!  Registration for all of our camps are opening soon on January 1st, 2021 and they will fill up fast so do not miss these opportunities! 

Click For More Camp Info!
Exciting NEW Programs!
On top of all of your favorite SUP & Surf Programs like PaddleFIT, Intro to SUP, Rentals and Private Surf Lessons, we continue to grow and provide the most innovative outdoor experiences around. This year we'll venture into a couple of elements that have always been near and dear to our hearts, dogs and fishing! We can barely contain ourselves so check out the links below for more information on these uniquely fun SUP programs. 
Portland is full of great fishing spots and developing the skills to land some beauties from a Stand Up Paddleboard is what PaddleFISH is all about! Part lesson and part fishing trip, this two hour session will change the way you look at every river you ever see again. SUPs are incredibly stealthy, stable and fun ways to find those fishies and each PaddleFISH session we'll provide the gear, including fishing rods and lures/flies and you provide the energy and the casts!  Our first sessions is in June and there are only a few spots available in each one so book 'em now if you wanna give it a shot!  
"Here Fishy Fishy" BOOK NOW!
Dogs are as geared up for adventure as you are, so why leave them at home when it's time to go for a paddle?  Meet us by the water and we'll share some fun tips for getting your puppo to enjoy the glide as much as you do.  Just think of our Cascadia Pup sessions as a glorified rental with one of our Cascadia SUP & Surf coaches (and their dog!) to guide you. 

These fun social sessions will have limited spots available and will take place on calm water June - August!
More Info Coming Soon to www.cascadiasup.com !
Other Excellent News! 

Youth Training Programs

Youth are spending a lot more time sitting in front of a computer with remote learning continuing through the new year.  We are so glad to offer an outlet to get your kids up and moving after school! With our CascadiaFIT Youth Training sessions, we'll design custom, private, personal training session geared towards fun in the outdoors year round! Each one hour session will keep your kid moving, guessing and challenged so that they can be even better, more engaged, healthier students!  

Click here for More Information! 

We're Hiring for the
2021 Season

Do you or someone you know, enjoy working with people outdoors and on the water? Starting in February, we'll begin the search for a couple of exceptional, part-time team members with a thirst for learning, a love for nature, and an ability to thrive in a dynamic, exciting work environment! We will be looking for stellar individuals to coach some of our most popular classes like Intro to SUP, PaddleFIT and to lead our Summer Camps! 
 We will share more details after the new year and all positions will be posted on our usual social media accounts and our website! 

Nothing says Happy Holidays like a virtual gift that gets your friends and loved ones dreaming about hitting the water when warmer days come.  Our Virtual Gift Cards can be purchased in any denomination for use on any of our paddling programs (even Water People!!!!) and never expire! 
Click Here to Buy Yours NOW! 
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Fall Newsletter

9/30/2020

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Fall Newsletter!

What a season on the water! 

   If you had asked me how the 2020 summer season would go in March, I would have predicted it very differently. This year, our 5th, was by far our busiest on the water! We are so happy that so many of you rented SUPs, sent your kids to camp, took classes and PaddleFITed in spite of all the craziness in the world! Or perhaps it was because of it and if so, we are honored to be a positive outlet for your mental and physical health in the outdoors!
   It is now Fall, the leaves will be turning soon, the water will be cooling soon and the sweet and relentless rains of the Pacific Northwest will begin soon.  We may be on the downslope of our season and already planning for new and exciting things to come in the 2021, but this season still has more to give!  Let's not give up and begin hibernation just yet. Have a look below at some of the great ways to stay active and engaged outdoors with us this Fall! 

PaddleFIT Land & Sea

Keep your training sessions going with a fresh (and drier) twist on our regular PaddleFIT sessions through October! 

BOOK YOUR SESSION NOW!

October Cascadia Surf Sunday's

We will be offering our 2 hour Cascadia Surf lessons on Sunday's through October! Privately arranged as always!

GET SCHOOLED

Cascadia FIT Personal Training
Fall is an excellent time to build on all the fun outdoor activity and fitness work your have been enjoying during the beautiful summer months.  Let us create a custom program of both in person outdoor sessions as well as remote training sessions that will sustain you throughout the whole year so you can keep your fitness goals a top priority!
More Information
Look Forward to 2021!
I don't want to give away too much but it's hard to resist since it's so exciting!  Cascadia SUP & Surf continues to grow each year so here are some of the excellent things to look foward to next year! 
  • Additional Summer Camp Programs!   
  • New Cascadia SUP & Surf Team Members and Coaches! 
  • Water People 2021 in OREGON! 
  • Cascadia PUP Dog Outtings Perhaps! 
  • Additional NEW and Improved Equipment! 
  • SUP Classes Offered at Other Local Paddling Spots!
  • Same Excellent Quality, Service and All Around Goodness:)
Please contact us at anytime with questions about our services. It's our favorite thing to talk about! 
971-808-2787 or info@cascadiasup.com 
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Cascadia SUP & Surf Summer Camps Are A Go!

5/19/2020

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Cascadia SUP & Surf
Summer Camps Are A Go!

We are very happy to report that based on Oregon Health Authority Guidance 2357 on May 15, 2020 we officially have the green light for our six excellent weeklong Cascadia SUP day camp experiences and one Cascadia Surf Camp session.  There will be a new look and some new procedures when kids arrive at camp this year but we will have the same great experiences on the water that we have had since we began offering SUP Summer Camps to kids. 
  Some local changes in camp offerings because of these new guidelines may have caused families to shift plans quite a bit for their campers. It is our hope that we can be here to support you and your children and continue to provide a top notch summer camp experience on the water in 2020. Please feel free to share Cascadia SUP & Surf's Summer Camp info with any and all friends and family who my be looking for a new, exciting, and engaging outdoor camp for kids! 

With that said, Cascadia SUP & Surf has some great news!   There are still spots available in each one of our summer camp sessions this year: 

Cascadia SUP Youth Summer Camp
Session 1 - June 22-26, Ages 8-11, 1 spot left
Session 2 - July 6-10, Ages 8-11, 5 spots left
Session 3 - July 20-14, Ages 12-15, 5 spots left
Session 4 - July 27-31, Ages 8-11, 3 spots left
Session 5 - Aug.17-21, Ages 8-11, 1 spot left
Session 6 - Aug.24-28, Ages 8-11, 7 spots left

Cascadia SURF Camp
Day 1 - July 12, Ages 11-16, 3 spots left
Find Out More About Our Summer Camps and Register!
More Popular Upcoming Programs

Intro to SUP

You'll learn everything you need to get started with SUP including gear, safety, launching & landing and have plenty of time to practice all the new strokes and skills you are learning!

From June 1st
Saturdays at 10am
Cook Park, Tigard

PaddleFIT

Starting in June PaddleFIT is back!  Join us for a fun and intense workout that is open to all skill levels. Dynamic stretching, bodyweighr exercise and cardio on the water are the cornerstones of these fun and social workouts. 

From June 1st
Wednesdays 6:30pm
Saturdays 8:30am
Cook Park, Tigard

Book Your SUP Experience NOW!
What's Cascadia SUP & Surf Doing to Help Keep Our Staff and Students Safe? 
  • Practicing Good Physical Distancing During All Programs (Classes, Camps, & Rentals)
  • Limiting Class Size on all Programs 
  • Cleaning and Sanitizing All Gear Before and After Each Program and Rental
  • Providing Hand Sanitizer or Access to Hand Washing For All Students Before Class
  • Encourage Good Respiratory Practices
  • Cancelling Any Program Where Physical Distancing Cannot Be Maintained
  • Continuing All Paperless and Contactless Registrations
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Cascadia SUP & Surf COVID-19 Plan

4/20/2020

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The importance of smart social distancing at this time cannot be overstated and Cascadia SUP & Surf is always committed to keeping the health and safety of our family, friends and clients as our top priority.  We also understand the positive effect that nature and movement can have on our mental and physical wellbeing. For years, we have taken great pride and joy in providing our communities with unique ways to experience the waterways and outdoor magic of Oregon.  And as this, and all communities, grasp ahold of a new reality and seek to grow stronger through this pandemic, we are deepening our commitment to our community by making every stride possible to adjust our operations so that we, and you, can continue to stay active on the water. 
  We have already decided to cancel all April programs to give folks and ourselves time to settle into these challenges and as we look ahead to May, Cascadia SUP & Surf has created a new protocol for our scheduled classes. 
  • Limit all in-person SUP sessions to 4. 
  • Maintain, at all times, the recommended 6 feet of distance between people 
  • Clean and sanitize all gear prior to every class 
  • Clean and sanitize all gear after class 
  • Wear masks when possible and safe to do so
  • Provide Hand Sanitizer to all guests as they arrive
  • Cancel any program where we are unable to ensure good social distancing practices

Customer Recommendations
-Please do not come to class if you have any symptoms of illness whatsoever and give us a call if you need to reschedule. 
-Please make sure that you lock phones and other valuables in your cars before class or carry them with you in a floating drybag. Car keys should be tethered to you during class. For the time being, we will no longer manage these items for you. 

Refunds
There are a few options for those who have already booked programs during the month of May. 
-Apply the cost of your class to another class for future use
-Apply the cost of your class to a Cascadia SUP Virtual Gift Card for use on any SUP or Surf program. 
-Request a full refund for your booking.  

Connections
We will continue to respond to emails, phone calls and voicemails in the most timely manner possible. If you have any questions at all please do not hesitate to call us at 971-808-2787 or send an email to info@cascadiasup.com.

Thank you for your patience as we navigate these challenging seas together and we look forward to seeing you all on the other side, stronger than ever. 

Many Thanks,
Jeff Briley
Sea.E.O. 
​Cascadia SUP & Surf

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The Water People Workout: Part 2

5/15/2019

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Welcome to the final installment of the Water People Workout!  Today we'll dive into some of the fitness movements and recovery nutrition considerations the Water People Team incorporate into their lifestyle of staying healthy, fit and active. 

Water People Movements
In order to keep the fire burning after your yoga and stretching warmup, we will do these Water People movements in a circuit with no more than 30 seconds between each one. Having a solid and ever changing set of movements that focus on various muscular systems in your body will go a long way to ensuring you are challenging different areas that you will need out on or in the water.  Here are a few of our favorite movements that keep us strong, healthy and agile out there!
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Russian Twist 
Core strength and stability are essential for paddling, surfing, swimming, diving, and yoga. This standard core burning movement is a staple in fitness and it can be done with weights or without. Balance in a seated position with your legs lifted 6-8 inches off the ground straight ahead and your torso supported along the spine at a 45 degree angle away from your legs (Hollow V Hold). Rotating your torso with each repetition clasp your hands together and tap the bas of your fists on the outside of each hip and alternate sides. If you have a weighted item like a medicine ball or slam ball, you can use that to increase intensity.  

Monkey Crawl
This bodyweight exercise is not only diverse in it’s output, it is also fun to do. Start in a squat position with you hands on the ground. As you post your weight on your upper body and shoulders, shift your hips to one side leading with your feet. As they land and take over the weight support from your shoulders, shift side to side in a low squat position until your hands land on the ground again and again take over the weight. You can move like this, like a monkey, low to the ground for approximately 15 meters and back. It’s a full body burner just make sure you keep a strong and vertical back with your chest out so your weight is supported by these strong muscles. 

Squat Curl Press
There are several benefits to this great movement. Your transitions turn these three, traditionally isolated exercises, into a full system connected group of movements. Squats for your pilar power and stability, curls for your arm strength and the press for your shoulder development.  Done together, in that order create real compete movements that help you stay on top of your water game. Start in a low squat, spine vertical and strong with a weighted item in each hand (i.e. dumbbell). Extend through the hips as you stand and before you reach full hip extension, start your curl in front of your body. Connect the top of the curl with the bottom of your overhead shoulder press in one fluid movement. Pause at the top briefly then reverse the movement until you reach the bottom of the curl again. Once there transition fluidly back down into your low squat position.  That’s a rep count of one and you’ve taken a movement through basically your whole body incorporating really important muscle systems along the way. 

Single Leg Balance and Tap
This balance based activity can help you build on your water agility and your hamstring strength and stability. Balancing on one leg, keep that leg straight and hover your other leg behind you through the movement. Your balance leg should have only a slight bend to it. As you lean forward, your goal is to tap the toe of the balance leg with the opposing hand and return to a full single leg balanced standing position. Alternate balance legs and opposing hands as you tap out your 20-40 reps. You should aim to stay balanced throughout the entire movement.  To progress this movement, try standing on a balance beam or 2x4 or foam pad or half foam roller. 

Prone Iso-abs (Plank)
The PIO or plank is one of the most important single isometric (held) positions in fitness. It can be both regressed or progressed depending upon your comfort level and strength. No matter how you do it, it is a core strength and stability beast!  Maintaining a straight line from the top of your head to your heels, with your hips aligned as well, balance your upper body weight on your elbows with forearms flat along the ground and parallel to each other. Your toes support the lower body and you hold this position for anywhere from 30 seconds to 2 minutes. 

Renegade Row
For all the elements of the Water People experience, having a solid core and strong arms is a bonus. The renegade row is part plank and part traditional row. That’s why we love it, because it’s (say it with me) a full body movement.  Start in a pushup position with a dumbell whose weight you are comfortable with in each hand. As you stabilize over one dumbell on the ground, draw (or row) the other one up into your chest, alternating back and forth. This one can be regressed by starting from the knees or doing it without weights as well as progressed by adding a rotation and press to the sky!
Water People Workout Recovery Nutrition

Dr. Julie Briley isn’t just a dedicated mother, author and practicing naturopathic doctor in Portland, OR, she also knows a thing or two about nutrition...ok she knows A LOT about nutrition.  We are so fortunate to have her as part of the Water People Team and the knowledge she brings keeps us healthy throughout the trip! Her post-workout nutrition recommendations start before the workout even begins (huh?). Taking care to hydrate before your workout can prevent issues after you finish training. In general, make sure you consume a minimum of half your body weight in ounces of water each day (for example, if you weigh 150 pounds, you need at least 75 ounces of water daily). Being well-hydrated will help prevent cramping and will relieve muscle soreness, allowing you to recover more quickly. During exercise, your muscles break down proteins and you use your stored carbohydrates (glycogen) for energy.  It’s also important to replace both carbs and proteins post-workout to enhance recovery. The best way to do this is to aim to eat a meal balanced in carbs, proteins, and healthy fats within 60 minutes of a workout. If you aren’t able to eat a complete meal within an hour, then it’s best to grab a protein shake or protein bar until you can. ​
Join the Water People Team February 22-27th, 2020 for the next Water People experience in the Rincon, Puerto Rico. Daily yoga sessions, flatwater SUP, paddlesurfing, freediving breath and safety training and in-depth nutrition sessions are the core of this experience where fun, culture, food, an epic luxury villa and awesome people are just the bonuses.  Book your spot by placing your deposit before June 1st, 2019 to take advantage of “Early Bird” pricing. To learn more head to https://www.cascadiasup.com/water-people.html ​
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The Water People Workout: Part 1

5/9/2019

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 Fresh off of Water People 2019 in Puerto Rico, the Water People Team has collaborated to bring you the Water People Workout. Each one of the team members, Alex Llinas, Jeff Briley, Aaron Vitali and Julie Briley, ND have their own expertise and wealth of experiences they draw from in creating this fitness program. Workouts like this are the basis for how they stay fit on and off the water throughout the season.  

Add this workout to your fitness program and join us February 22-27, 2020 in Rincon, Puerto Rico to put your energy to good use paddlesurfing, freedive breath and safety training, flatwater stand up paddleboarding, learning about nutrition, daily yoga and so much more. 

Breathing Yourself Up To Perform: Let Your Diaphragm Do the Work w/ Alex Llinas @saltyfreediver

Breathing up is an important technique used in freediving to prepare your body for the physical demands of holding your breath. Utilizing your diaphragm allows your body to streamline the process of providing oxygen to your blood for your body to metabolize. It also reduces your heart rate and relaxes your muscles. Breathing up actually has benefits across most physical activities, the more oxygen (aka fuel) we can deliver to our body this way, the better the performance will be during any physical activity/training.  During the Water People experience we’ll challenge ourselves to hold our breath for up to 3 minutes but here are some skills you can use at home to give yourself an advantage on the breathing front. 

In through the nose, out through the mouth.  Since you don’t often wear dive masks while working out, we’ll be able to use our noses to bring air into our lungs to fuel our muscles.  Not only is it the most efficient and natural way to breath but breathing in through your nose has multiple benefits. A couple of which are air temperature regulation and nitric oxide production, the important gas responsible for vasoregulation that can lead to increased perfusion of oxygen in the blood.

Before you jump right into the Water People Workout, breath up with us. Take a large breath in through your nose. Without puffing up your chest, allow the diaphragm to manage your breath. If you need extra help keeping your chest still, try placing one of your hands on your chest and the other on your belly. As you inhale allow the air to go deeper into your lungs by keeping your chest hand from rising and letting your belly hand blow up like a balloon. At the top of your breath, let the air out through your mouth with a whistling sound created through a small space you make between the bottom of your upper teeth and your bottom lip. This will slow the exhale and restrict the airflow a bit. Make sure that you ARE NOT forcibly exhaling, but rather letting the air escape your lungs while creating resistance either with your lips or your tongue.  Make each exhale last 10 seconds and each inhale last 2 seconds. 

Please remember, this is not hyperventilation, so if you feel lightheaded at any time, return to your regular breathing pattern immediately. 
​
Water People Yoga Warmup w/ Aaron Vitali @aaronvitali
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Downward Facing Dog - This one is a yoga staple. Aim for full extension through the spine focusing and solid grounding through the feet and hands. You should feel this one throughout the calves, hamstrings, and shoulders. For a deeper stretch, press through the hands, focusing on the scapulas (shoulder blades).



Upward Facing Dog or Cobra- This is a powerful lower lumber stretch. Make sure to ground yourself with your hands lengthen through the length of the spine, focusing on dropping shoulders away from your head and pinching the scapulas together. Warms up the spine and gets the blood flowing!



Extended Side Angle Pose - This is a great hip opener as well as a shoulder warm up. One forearm against the bent knee will help open the hips while the other arm is lengthening the side and the intercostal muscles and shoulder.



Yogi Squat - Sitting in this for a few minutes breathing deeply will open your hips like nothing else. It is important to maintain a straight spine. Hands in a position of gratitude will allow your elbows to push open your knees as needed for a deeper stretch. This is good for ligaments around knees to open and stretch allowing for good blood flow.

Check out "The Water People Workout: Part 2" next week for fitness training movements from Cascadia SUP Head Coach and Sea.E.O. Jeff Briley and recovery nutrition insight from naturopathic doctor, Julie Briley!
Join the Water People Team February 22-27th, 2020 for the next Water People experience in the Rincon, Puerto Rico. Daily yoga sessions, flatwater SUP, paddlesurfing, freediving breath and safety training and in-depth nutrition sessions are the core of this experience where fun, culture, food, an epic luxury villa and awesome people are just the bonuses.  Book your spot by placing your deposit before June 1st, 2019 to take advantage of “Early Bird” pricing. To learn more head to https://www.cascadiasup.com/water-people.html
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Water People 2020 Registrations Open!

4/28/2019

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Water People 2020
Registrations Open Now! 

Yes, Water People 2019 Was Amazing but........

...we want to make 2020 even better! Based on the excellent and much appreciated feedback of our 2019 guests, we have really dialed the 2020 itinerary up to get you all so much more out of your experience with us in Rincón.  We've added another whole day making the 2020 trip 6 days, 5 nights! We are dedicating more time to all of the elements that make Water People so special. Dr. Julie Briley will do two nutrition sessions this time, we'll kick off the coaching with flatwater paddling at the Marina and get you an extra SUP surfing session, you'll get more morning yoga sessions with Aaron Vitali, get a full session in on the Lift eFoil with Sea Kindly PR Foil School, and have more breath training with Alex Llinas!  

Water People is an all out, luxury adventure full of great learning opportunities in the water lifestyle. With our skilled and experienced Water People Team of coaches, we can meet you at your skill level so you get the most from your time with us. And why not connect your Water People experience with more time exploring Puerto Rico's amazing beaches, people, food and life either before or after our trip because it's truly an amazing place! 

Water People 2020 Dates

February 22-27th, 2020
Click Here for the Updated Water People 2020 Webpage!

Double Occupancy

Bringing your travel partner or open to sharing a room?

$2699 (booked before June 1, 2019)
$2899 (booked after June 1, 2019) 




 

Single Occupancy

Traveling solo or prefer your own space? 

$3099 (booked before June 1, 2019)
$3299 (booked after June 1, 2019) 

We are now accepting deposits for Water People 2020!
Please give us a call 971-808-2787 if you have any questions or you would like to secure your spot with the $500 deposit.

Deposits are also accepted online by clicking this link!  

We hope you will consider joining us! 
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Training for Your SUP Discipline

3/19/2019

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Training our bodies to perform at their best is a big undertaking both physically and mentally. There are several elements that have to come together for you to feel confident and strong on the water, no matter which paddling discipline you choose on any given day. Whether it’s flatwater cruising or SUP surfing, distance or technical racing, downwinding or whitewater, each venue and condition has its own unique set of challenges that we have to connect with and adapt to.  Added to this, our choice of equipment, our technique, and our nutritional approach all have a huge impact on the outcomes of our time on the water. 
 
If getting faster, stronger, more stable, and healthier are in your set of goals, it is important to take an intentional and focused outlook to your training program. It is also important to not just train through paddling alone. A multi-disciplinary, integrated approach to training can be extremely beneficial.  Running, swimming, rock climbing, and weightlifting are all examples of activities that can all contribute to your overall fitness and can help you become a better SUP paddler.  Here are a few simple ideas to consider based on the type of SUP mission you are on.
 
Flexibility and Mobility
Before you can jump right into your training routine for building a stronger, more capable body, you should spend about 10-15 minutes on flexibility and warming up. Failing to warm up the parts of your body that will be putting in the work is the quickest route to having to stay off the water due to injury, and let’s face it, none of us like having to stay off the water.  So creating good warmup habits will add more days to your season. Self Myofascial Release (SMR or foam rolling), active and dynamic stretching and a little bit (about 5 mins) of cardio work is the best recipe for having proper blood flow to get a solid training session in.
 
Key Fitness Concepts
Before the workouts begin, there are a handful of important and simple fitness concepts that will be discussed.
  • Stabilization - the process of making something physically more secure or stable.
  • Endurance - the capacity of something to last or to withstand wear and tear.
  • Strength - the quality or state of being physically strong.
  • Power - the ability to create maximal force in the shortest amount of time.
 
Essential Muscles for SUP
  It is important to have an understanding of how the following specific muscles and muscle groups (complexes) contribute to your body’s ability to work efficiently with your board and paddle to get you where you are hoping to go.
  • Deltoids (a.k.a. shoulders) - the fulcrum or pivot point  from which you post your power during your stroke
  • Triceps - essential pulling muscles that stabilize your paddle and provide backside power
  • Biceps - your primary frontside muscles in your arms that provide stabilization and quick power during your stroke
  • Pecs (a.k.a chest)- the large muscles in your chest that are the initial and primary source of strength during a powerful stroke
  • Abdominals - stabilizers that contribute to a strong stroke by accelerating torso action throughout your stroke
  • Lats - synergistic backside muscles in the torso that stabilize your power phase and create drive
  • Obliques - Core stabilizers that are essential for torso rotation and power transfer to the paddle shaft
  • Hip Flexors - an essential muscle complex that assists with balance and stabilization and builds power as you hinge at the hips during your stroke
  • Quads - powerful pillars that provide balance and drive throughout all stroke phases
 
Essential Muscles to Train by SUP Discipline
While these are by no means exhaustive lists of muscles called into action during the various SUP disciplines, they are the primary force generating muscles that need to be trained. And since stand up paddleboarding is a full-body sport, you will also notice that there is quite a bit of overlap between the muscles used for each discipline.
 
Flatwater Cruiser: Stabilization
Core stabilizing muscles, abdominals, obliques, lats, triceps, biceps, hip flexors
SUP Surfer: Focused Power and Core Strength 
Pecs (chest), deltoids (shoulders) biceps, triceps, abs and obliques
SUP Technical Racer: Focused Power and Core Strength 
Lats, Lumbo Pelvic Hip Complex (LPHC), deltoids, abs, obliques, lats, triceps, biceps, hip flexors
SUP Distance Racer: Muscular Endurance
Pecs, deltoids, biceps, triceps, abs, lats, hip flexors
Downwinder: Stabilization, Power and Endurance
Hip flexors, hamstrings, quads, adductors, obliques, abs, pecs, deltoids
 
  Over the next few blog articles, we will focus on demonstrating sample workouts that incorporate training these most important muscle groups used when you are on the water participating in a given discipline. So stay connected for some fun workouts you can do at home, on the water or in the gym to build strength, power, stabilization and endurance to get the most out our your time doing what you love best.  Grab your workout buddy and hold on for a new focus on becoming an all around better paddler!
​
Jeff Briley is a NASM Certified Personal Trainer and Head SUP Coach and Sea.E.O. of Cascadia SUP. He has been coaching SUP since 2008 and also holds a masters degree in Educational Leadership and Policy: Leadership for Sustainability Education from Portland State University. Jeff is also a proud father, dedicated husband and surfer and a member of the Werner Paddles SUP Team.
@jeffbriley @cascadiasup @cascadiafit 
​
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There Aren't Even Enough Synonyms for the Word "Awesome!"

3/5/2019

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There Aren't Even Enough Synonyms for the Word "Awesome!" 

As our group of adventure seekers started their Water People experience, they were greeted by a perfect sunset, a Caribbean breeze and even a pod of Humpback whales breaching on the horizon. It was surreal.
 Each unique Water People day was filled with tons of exciting, fun and challenging coaching sessions and activities. At the same time, there was rejuvenating down time to just sink in and enjoy the amazing house, the amazing setting and the amazing weather!
Morning yoga with Aaron Vitali was a massive hit as his gentle and experienced nature as a waterman and yoga teacher came through during each flowing moment. PaddleSURFing and SUP paddling lead by Cascadia SUP Head Coach Jeff Briley challenged the group in all the best ways and gave them those happy, tired smiles.  During her nutrition session, Dr. Julie Briley dove deep into the inner workings of our bodies as they process the delicious and nutritious food we eat and guided the group through the preparation of one of her favorite recipes, Rainbow Quinoa Blackbean Salad. And, our private pool at the house and the beautiful Caribbean were the perfect venues for the basic freediving breath training session Alex Llinas lead the group through.  
Then there were the unscheduled, spontaneously amazing moments, the lifelong connections the group will share and the hilarious and, at times, ridiculous parts of the day. "Do you have iced coffee? Good, we'll take 9 of them" blended into another PaddleSURF session and then into a late night boogie fest at the Calypso Bar nearby. And let's not forget the exhilarating E-foiling session with our buddy Mikey from SeaKindly PR Foil School that ilicited a simple, "that was the coolest thing I have ever done in my life" from one of our participants. 
All of these elements seamlessly flowed to complete the deeply good times at Water People 2019!  

"Life is about meeting strangers and turning them into family. That’s what this last week in Puerto Rico was all about. So grateful and blessed to have been part of the beta test group for these world class instructors and even more amazing individuals."   -Water People 2019 Participant

Water People Testimonials

"Water People was like a soul-nourishing, life-changing luxury vacation, skills course, and wellness retreat all rolled into one incredible week. I ran out of adjectives to describe how amazing it was midway through day 1. Every aspect of this experience was first-class. The coaches, accommodations, food, location, gear provided - just everything was top-notch! What an unforgettable week! I HIGHLY recommend it and will make it a priority to participate in future events that the Cascadia crew put together." - Water People 2019 Participant
"Water People in Puerto Rico was the trip of a lifetime. Many times before a major trip your expectations are set so high. This week met all those hopes and expectations and went so far beyond. The staff was absolutely incredible they are each uniquely specialized and are able to teach to participants at all levels. Each day was well planned with activities as well as down time and the home was out of this world. So blessed to be a part of this experience. Can’t wait till next year." - Water People 2019 Participant
CLICK HERE to join our email list for exclusive info on next year's Water People 2020 experience.
Just a Few Special Elements of the Water People Experience

Sunrise Yoga Flow

A true treat at the break of dawn you will not want to miss. Flow with the sounds of the ocean and breath into your deep Water People yoga practice. 

 

Personalized Service

Your Water People Team work day in and day out to bring you the most perfect Water People experience possible. 

 

Full Immersion into Puerto Rico! 

La Isla del Encanto is unlike any other place in the US. It is both uniquely latin yet truly American. It is one of those places you have to experience. 

Get On Board! 

Join us next year for Water People 2020 as we dive even deeper into the water lifestyle. Dates are TBD but give us a call or send an email to info@cascadiasup.com to be added to the list for exclusive updates on next years trip. 

 

For more information on this and next year's Water People experience, go to https://www.cascadiasup.com/retreats.html or recap the action on Instagram #waterpeople2019 . 
You can also follow #waterpeople2020 for fun posts on the upcoming journey! 
Copyright © 2019 Cascadia SUP, All rights reserved.


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Water People 2019 in Rincón, Puerto Rico with Cascadia SUP!

7/15/2018

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A Strong Community Connected to the Sea


One of the most important things, the guiding force, of Cascadia SUP is getting people outside actively experiencing the splendor of the natural world. We are fiercely dedicated to connecting people, organizations and companies to through this neat little sport we call Stand Up Paddleboarding. When life throws it's curveballs, you know that you can always get away, even just for a bit and find joy on the water.   While the Cascadia bioregion is the primary locale for our operations and the rivers, lakes, and ocean here on the left coast are our main focus, we cannot ignore the magic of other parts of this planet.  

 Last season, we built a true immersion into the ocean lifestyle called Water People. This 5 day 4 night journey to the Rincon, Puerto Rico was a deep dive into SUP and Freediving for all skill levels.  Unfortunately, due to the intensely destructive hurricane season last year, the island and it's people were highly affected. Once these storms came through, things were changed and tragically, as we are now finding out, many lives were lost in their wake.  What hasn't changed is the strength of the island and the people who are still there are continuing to recover, to rebuild their lives. 

We decided to postpone the 2018 trip and move it to 2019 so that the island communities could focus on recovery and rebuilding. While there was significant damage, Rincon's surrounding area was not one of the hardest hit areas of P.R.  Before long, in Rincon, stores were restocked, crops were growing again and tourists were coming back. 

We weighed the decision of how to assist in this recovery from afar and what we kept hearing from friends and other locals there was the repetition of an important point, "Come Back."  

Before these terrible storms, Puerto Rico had a thriving tourist economy that was a primary source of revenue for local communities. Puerto Ricans are very proud of their unique culture, their island and their important contribution to the cultural diversity of the United States. 

An important component to Puerto Rico's ability to continue that process is a return to normalcy. We all are comforted when we can get back at it, whatever the "it" might be.  And so we have decided to make a strong push to connect and be a part of the recovery in this way.  We consider it a mission, while partnering with local businesses and professionals there, to bring our small group of dedicated Water People to experience this part of Puerto Rico. 

We have not only created a fantastic journey into SUP and Freediving but we have designed our February 24-28th, 2019 journey with the specific goal of providing visitors the opportunity to be a part of the economic recovery of the island. Each afternoon, will be free to spend as you see fit, connecting with the local area.  Whether you want to go for a hike with a local guide to a nearby waterfall, go enjoy an awesome local dinner at a nearby restaurant or even spend an afternoon picking up trash at a nearby beach, we will facilitate a deeper connection to P.R.  

There is more to this journey than just stand up paddleboarding or freediving or morning yoga or delicious food or an amazing house or expert nutritional guidance;) There is a drive to do good where good can be done and have a positive impact in any way we can.  

La Casa at Maria's Beach

This incredible 8 bedroom villa will be your home during your Water People journey. With Maria's Beach located right out front, it is the perfect venue for our time in beautiful Rincón. 

Fuel Up!

With locally sourced, fresh breakfasts and lunches provided, you'll have plenty of fuel for our water sessions and be able to enjoy dinner at local establishments nearby. 

Yoga and PaddleFIT 

Most mornings you will be invited early to a yoga flow with Certified Yoga Teacher, Aaron Vitali to get your day started in the right direction.  One of our day's will kick off with a fun and challenging PaddleFIT workout to get the blood flowing before you hit the water. 

CLICK HERE FOR MORE INFORMATION
There are only 4 spots left at the "Early Bird" pricing of $1999! 

Secure your spot with deposit TODAY!
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