Tone & Flow


with Paula Gilligan, ERYT 500HR, YACEP
November 7-8, 2026

Tone & Flow is a class designed to tone muscle groups using Thera-bands or dumbbells and stretch out the muscle groups using yoga asana. It can be practiced in a heated or unheated room. This class offers the necessary balance between strength and flexibility. Throughout this training you will learn how to facilitate this balance and deliver fun, energizing and motivating classes to your students. Tone & Flow is a multilevel class that is appropriate for all ages.

Bio

Tone & Flow is a class that I created from my own experience and education, it is unique to Sweat & Soul. All my life I have loved exercise. I loved it so much I got a bachelors degree in Exercise Physiology in 1990. While I was in school I considered myself a gym “rat”. I never missed a day of it. I worked my muscles every day. My training consisted of three days “on”, meaning you work 2 muscle groups one day for example, back and bis, then 2 different groups the next day, for example chest and tris, and 2 muscle groups on the 3rd day, for example shoulders and legs. The 4th day would be “off”, so your muscles could rest and grow (that is when I would go for a run outside). During this time I also taught aerobic classes, step aerobics, mat pilates and others. I LOVED it all!! I was consistent with it and saw results for years.


Then, in 2006 I was in a different phase in my life and I tried my first HOT yoga class. I was hooked!! I loved it so much I memorized the sequence and started to teach it. With a desire to learn more I decided to take my first 200-hour YTT. I started teaching vinyasa yoga classes in a heated room and subsequently continued my yoga education through the years becoming ERYT500 + certified. While I was teaching yoga classes, I was still at the gym for years. I loved them both. Finally, I created a class in the hot yoga room that combined the two. This is how Tone & Flow was born!!

Hours

  • Saturday 9am - 5pm 
  • Sunday 9am - 5pm

Investment

  • $400 early bird pricing up to October 16th
  • $450 after October 16th

Location

Derry Studio
6 A Street

Register