Get to Know Cris / Our Nicaragua Surf Coach and Yoga Practitioner
If you’ve been to a Rise Up retreat lately, you’ve probably met Cris Méndez. Or at least heard someone say, “You have to do yoga with Cris”.
She’s one of those people you feel instantly calm around. Strong, grounded, full of heart. Whether she’s guiding you through breathwork, paddling out for a surf or laughing over a plate of mangoes, she’s fully there.
Originally from the Dominican Republic, Cris brings a beautiful mix of softness and power to everything she does.
She’s a passionate surfer, yoga teacher and breathwork guide. Her background in integrative nutrition and health coaching adds even more depth to the way she connects with people.
And people love her. Guests leave retreats raving about her. The Rise Up crew calls her family.
In this interview, Cris shares what drew her to Nicaragua, how she found surfing a little later than most and why showing up (on the mat, in the water and in life) is where the real magic happens.
Q. Hey, Cris. Thanks for joining us! You’ve been to a lot of amazing places. What was it about Nicaragua that made you feel like yeah… this is it?
Hey guys! It’s hard to explain because it’s just a feeling I had even before coming. I sort of knew I was gonna find something special here, something I didn’t have with other places, but I didn’t know what it was.
Now that I’m here, I think it’s the combination of wilderness, slow living in Nica time, amazing waves (land of lefts for a goofy-footer!), strong community, how humble people are and their willingness to always help.
I have to say I’m so grateful for everyone here who has welcomed me and accepted me into their home country. That’s made me fall in love with it even more.
Q. Was there an exact moment when it really clicked for you?
Honestly, it was a bunch of small things.
Sharing food with neighbors, picking mangoes right off the tree, catching clean lefts with friends in the water. That feeling of being seen and included. It all added up.
Also, I grew up in the Dominican Republic, and back then we had very similar living conditions… only the essentials. That makes it feel a bit like home.
I believe not having everything you want right away makes you appreciate what you have in front of you even more. You start to feel grateful for every little thing. For the rain so your garden grows. For the sun so you can do laundry. You just become more in sync with nature and its rhythm.
In the end, life here is slow, simple and full of gratitude.
Surfing perfect lefts, eating mangoes straight from the tree, connecting with beautiful humans. Yes, this is it… no doubt.
Q. How has growing up as a surfer shaped the way you teach those who are new to surfing?
I actually started surfing when I was 17. It wasn’t part of my early childhood like many of my surfer friends who started so young they barely remember.
For me, it became part of my life in my last year of high school and my whole lifestyle changed to evolve around the waves.
Surfing brought new priorities, new discipline, a different schedule and of course, that forecast obsession.
It also gave me a special connection to nature. So I really understand the effort it takes to bring surfing into your life when you didn’t grow up with it.
It changes your plans, even your holidays. But eventually, you find your people.
Q. Do you think that journey helps you connect more with beginner surfers?
For sure. Because I’ve been through it myself.
I know how it feels to be unsure, to struggle, to feel like an outsider at first. That’s why I love seeing people come to Rise Up on their own and leave with a whole crew of surf buddies.
That shared journey is so powerful!
I truly believe that no matter your age, you can shift your lifestyle through surfing. That’s something I talk about a lot in my coaching. It’s not just about waves, it’s the whole experience.
You start waking up at crazy early hours just to catch that window of good winds and tides. You celebrate that one wave you got… or even just the fact that you paddled out and stared at the ocean.
Even on bad days, you create space to be with the sea. Go alone, go with friends, go when it’s flat.
Paddle out even if it’s messy. You might get one wave that changes your whole day.
Start building that ritual, that discipline, that sacred space. Because one day the waves will be firing and you’ll be ready. And when that happens, it’s all worth it.
Q. You talk a lot about connection. What does that really mean to you in your day-to-day life?
When your life revolves around the waves, you naturally tune into nature’s rhythm. And that rhythm is completely out of your control. You can’t change the forecast. You can only accept what’s there.
That kind of daily practice (of accepting what is) translates to everything else.
It teaches you to let go of expectations. You stop trying to control what you can’t. That’s where connection starts. With yourself. With presence. With ease.
That creates so much more flow in life.
Q. You’re currently one of Rise Up’s yoga teachers. Why do you think yoga matters so much, especially for surfers?
For me, teaching yoga to surfers is about mobility, flexibility and most importantly, building that mind-body connection.
As you grow more aware of your body’s movement and strength, you get more control. That directly impacts your surfing. Every move you make in the water reflects how you ride a wave.
And if you combine that with breath control, that’s when magic happens.
When your body is more mobile and flexible, you move more fluidly. Your awareness on the mat helps you stay focused in the water. You learn how to breathe with intention instead of letting your breath control you.
It’s about finding your center amid chaos (on the mat, in the water and in life). That quiet, calm place you can always return to.
Q. Can you think of a moment in the water or on the mat that really stuck with you or taught you something big?
I had two moments—one in the water, one on the mat—that brought me to the same realization.
One was definitely more dangerous, but both were about how your mind can either take over or you take control.
In the water, on a big surf day, I started to panic. My mind ran wild with worst-case scenarios. I truly believed I was going to drown. But in one clear moment, I decided I wasn’t going to let my thoughts drown me.
I focused on my breath, my paddle, my next move and that brought me back to center. That helped me get out of the situation.
On the mat, it wasn’t physical danger but emotional overwhelm. I was feeling lost, caught up in life, letting emotions rule my day. But I made myself practice.
I sat with what I was feeling, focused on my breath, and slowly guided my mind back to a calm space. It reminded me that I can’t control what’s happening outside, but I can choose how I respond.
Q. What do you say to people when they’re feeling scared or unsure of themselves out there?
Exactly what I just said.
You’re in control of your thoughts, not the other way around. Focus on your breath. Notice how it feels.
But if the fear is still there, go to your safe zone or step out of the water for a bit. Look at the conditions from a calmer space. Often, you realize it’s not as intense as it felt.
It’s important to test your limits, but there’s a fine line.
You don’t want to create trauma or fear. Be kind to yourself. The ocean will always be there.
Q. You’re super into breathwork and pushing your limits. What do you get out of that beyond just getting stronger or better?
You build this incredible mind-body connection.
You start noticing where your mind goes in discomfort. How your body reacts. And instead of letting emotions take over you just observe.
That gives you insight into yourself. And the best part is that you take that into real life.
You start getting more comfortable in uncomfortable situations. You learn how to stay grounded even when everything feels wild.
Q. When someone comes to a Rise Up retreat and learns to surf with you, what do you hope they take home with them?
I want them to feel empowered. Confident. Like they challenged themselves, faced fears and grew.
Surfing teaches you that progress isn’t linear. Every little step matters.
I hope they find that spark to keep going. That they find joy in every session, even the wipeouts. Because honestly, the worst session is the one you didn’t have.
Q. How do you keep your own fire going when you’re always showing up for other people?
Honestly, this is the toughest question. Sometimes you’re flowing and everything feels great. But other times, you feel drained.
What helps me is understanding that ups and downs are part of it. Being at peace with that. Respecting your own limits. Honoring how you feel.
Surrounding myself with people who give me energy, that helps too. And sitting with myself, finding my center and remembering why I do this.
Surfing epic waves most days? That definitely helps. And the Rise Up crew right now is amazing. We show up for each other.
And my family (especially my mom and brother) are my rocks. Even from afar, they’re a constant source of love and motivation.
That’s everything.
Q. What’s making you stoked right now? In your practice, in the water, or just in life in general?
The feeling that I might have found my new home. Nicaragua.
