Keeping People Paddling

Aloha I’m Nia,

I founded Swell with the goal of keeping people paddling out for as long as possible. I understand how important it is to continue doing something that brings joy to our lives.

Too often, recreational surfers and outrigger canoe paddlers don’t look at themselves as athletes, but you are! It takes discipline, dedication, and desire to paddle out on a regular basis. I think it’s important to recognize the hard work and effort that goes into this sport.

There are many ways to take better care of yourself out of the water so you can optimize your performance on the water. Here are some tips:

  1. Stay hydrated: Drinking enough water is essential for maintaining good health and performance. Make sure you drink plenty of water throughout the day, especially before and after your paddling sessions.
  2. Eat a balanced diet: Eating a healthy and balanced diet can help you maintain your energy levels and improve your overall health. Make sure you eat plenty of fruits, vegetables, lean proteins, and whole grains.
  3. Get enough rest: Getting enough rest is crucial for recovery and performance. Make sure you get enough sleep each night and take rest days when needed.
  4. Stretch regularly: Stretching can help improve flexibility, reduce muscle soreness, and prevent injuries. Make sure you stretch before and after your paddling sessions.
  5. Cross-train: Cross-training can help improve your overall fitness and performance. Consider incorporating other activities such as yoga, swimming, or weightlifting into your routine.

I hope these tips help you take better care of yourself out of the water so you can continue doing what you love on the water! 🌊🏄‍♀️

Services That Keep People Paddling

  • Day Camp
  • Intro to Surfing
  • Individual Coaching
  • Group Coaching
  • Grocery Store Tour
  • Executive Coaching

IF YOU’RE LIKE ME, you want to…

Spend more time in the ocean. Spending time in the ocean has been scientifically proven to have a positive impact on our physical and mental health. It can help ease the mind, heal the body, and free the spirit.

Live a physically active life.  I don’t want to just be able to clean my house and tie my shoes. I want to be able to travel, surf, and trust my body to move.

Be in harmony with the flow of life. I don’t want to rely on one big thing to keep me healthy. I want my life to be a web of sound habits that all support each other.

Why Swell?


Your life is unique and valuable, and you are the only one who truly understands it. You have the most valuable information on how to make meaningful change in your life. Together, we can ask questions, explore all the possibilities, and create a thoughtful plan that is tailored to your needs and goals.


We understand that there are many factors that can impact our lives, including our environment and social support. While you may be doing everything you can, these factors can play an extremely critical role in our lives. Taking that into consideration, the question then becomes, ‘How can we work around these factors to achieve our goals?


Behavioral science is a relatively new concept in the field of health improvement. It involves using insights from psychology and economics to understand how individuals make decisions regarding their health. By playing around with your motivation, the difficulty level of the new habit, and finding the right spot to place it into your existing routine, you can create lasting changes.

Featured Articles

Read these articles from “Eat This, Not That!” to learn more about my health coaching philosophy:

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