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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

Mom & Me Yoga

A mom-centric class geared towards moms with baby 4wks to 2yrs-ish. Join Alex for centering breath, movement, conversation, and connection. Older siblings are welcome. No yoga experience or gear required.

Vinyasa Flow Yoga

Feel your stress melt away as your body flows. Led by Alex Wild, Sheri Kelly, and Anna Ferreira, these Vinyasa classes infuses the beauty of movement into your fitness routine.

Body'd by Nora

Get ready for a 45 minute full-body workout in The Studio. During this class, Nora will lead you through exercises that will get your heart pumping and work all muscle groups.

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.

Group Meditation

Declutter your mind as Gillian guides you through a journey on the Max Meditation System TM. This meditation system is a fusion of Yoga and Mind Acrobatics with modern techniques of Psychology and Neurons-linguistic Programming. Suitable for all levels of experience.

Mondays 7:00pm

Baby Booty®

Baby Booty is a 30 minute workout followed by 30 minutes of social time for parents and babies! Baby-wearing is optional, pregnancy is always welcome. Toddlers are welcome too. Sign ups for this class are through Baby Booty's website.


  • 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. 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.

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. Tuesdays 5:00pm

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.

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
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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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