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Free Consultation in Milton

Getting Started is Easy

Book a Free Tour & Consultation

First, we'll give you a quick tour of the facility. Then, we will sit down and answer any questions you might have about who we are and how we train. Some common questions might be:

  • Do I have to be in shape to join?
  • What kind of results can I expect?
  • How often should I come?
  • What membership plan is right for me?

Then we can determine the next best steps customized to your goals, needs, and fitness level. Either way, this is a great starting point and you will leave here with some great advice. Your first visit is always free and a great way to determine if our gym is a good fit for you; be sure to wear or bring gym clothes if you are planning on working out.

How it works

Everyday flows

Feel Good Flow:
Weds/Fri 8:30am

Find Your Flow:

Tues 8:30am

Mobility & Stretching:
Tuesdays 5:15pm

Pilates LIFT

Pilates LIFT is a low impact class designed to condition the body with exercises rooted in Pilates, yoga, barre and dance techniques. It activates deep stabilizer muscles to create a flexible, strong, & tone body.

Tues 6:30 am

Mindful Flows

Zen Flow:
Mondays 5:30pm

Yoga & Meditation:
Tuesdays 6:00pm

Flow & Restore Yoga:
Fridays 5:30pm

Mindful Movement Yoga:
Sundays 10:00am

strength focused flows

Power Vinyasa:

Mon/Thurs 9:00am

Power Flow:

Saturday 9:00am

Yoga Sculpt:

Mon 7:00pm / Weds 6:30pm

For the moms

Mom & Me Yoga:
Wednesdays 10:00am

Mom & Me Lift by NAPS:

Thursdays 10:30am

w/ Optional Support Circle 11:30am

Mamaste Prenatal & Postpartum Yoga

Wednesdays 5:15pm

Kids Yoga

Ages 0-5 with caregiver(s). This class incorporates songs, dance, yoga postures, yoga stories, and breathing exercises. No previous experience necessary. Whining, tantrums, shyness, diapers, breastfeeding are welcomed with this age group! This is a safe and nurturing environment to meet the child where they are at and allow them to be who they are.

  • Register here & schedule a time for a tour
  • We'll contact you to confirm your visit
  • Arrive a few minutes before and check-in at our front desk
  • One of our coaches will greet you and show you around


Nothing. Whether you are a seasoned athlete or it's the first time you have ever stepped foot in a gym, this is your starting point.

Common Questions


Muay Thai, sometimes referred to as Thai Boxing, is led by Coach Elias and Coach Brun0. Known as the "art of eight limbs", this combat discipline is characterized by the combined use of fists, elbows, knees and shins.

Mondays 6:00pm
Wednesdays 6:oopm


Boxing is a combat discipline that uses your fists and gloves. Led by Coach Edwin and Coach Roger, you will develop solid boxing technique while getting a great workout in.

Box & Breathe:
tuesdays 7:30am

Tuesdays 6:00pm
Thursdays 7:00pm
Saturdays 9:00am

Kettlebell Athletics

This 60-minute class is designed to teach you how to use a kettlebell with the aim of improving your athleticism and quality of life.

Saturdays 10:30am
kids boxing muscle and flow

Kids Boxing

Kids Boxing Kids ages 5+, no prior experience necessary. Parents are welcome to drop off their kids.


Tween Yoga

A fun introduction to multiple mindfulness and healing practices for kids that allows the opportunity for self expression. Each class will incorporate an easy to follow physical yoga practice, meditation, breathing & calming techniques, self-awareness exercises, and fun games to promote connection and access to intuition/inner wisdom. Ages 8-12.

6-Week Series Starting 5/21
TUESDAYS 4:00PM - 4:45PM

Kids Yoga

Introducing Kids Who Flow with Freckle Face Yoga. This class is the perfect Kids Yoga class in Milton welcoming ages 3-8.


Growing Young Minds (GYM)

GYM programs educate children on how to create daily habits that teach the importance of exercise and mindfulness, building a growth mindset and developing grit.  



Your first visit is on us!
Schedule Your Free Tour
Contact Us For More Info

Meet Our Trainers and Coaches

Muscle and Flow

Our community is what makes us special. And it's what will keep you going

We believe a quality gym experience starts with members who are serious about fitness; members like you.

There are a lot of gyms around the Greater Boston Area.  None of which take the unique, experiential approach to fitness that we do. Muscle & Flow is a space for wellness professionals & creators to be business owners and entrepreneurs, all in the same place that you, the member, come each day to get your sweat on. In turn, you get access to the areas top trainers and coaches who may not be able to otherwise open their own space.

Our top talent instructors have the expertise and training to help you finally achieve your fitness goals. Are you up for the challenge? Join our community today.

Trusted and Loved By Hundreds of Milton Residents

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