Rise & Shine

Offering a range of Services to companies, businesses and individuals including; HR Consultancy OD and Training Mind Coaching and Yoga

Founder of Rise & Shine, Sonia Dalton has specialised in the field of Organisational Development for 15 years. Having an engineering background and moving to Organisational Development and one to one coaching allows Sonia to utilise her unique mix of experience and get the right result. When it comes to change Sonia puts the emphasis on the importance of practical and immediately useful skills to enable empowerment. Sonia’s experience of working with and supporting business on a daily basis gives her an understanding of how people work, how people think and what’s best for business. As well as a thorough understanding of Organisational Development Sonia uses NLP tools and techniques so that clients experience lasting positive changes that see companies grow, develop and shine.

Rise & Shine's cover photo

My Yoga Waterford

Continuing with the Teacher Profile Series
Next up is Sonia Dalton
Sonia teaches two classes weekly here at the My Yoga centre, her
emphasis is on helping students to realise that yoga is for everyone
and that when you practice, you bring all those good feelings and
benefits into every part of your daily life to enjoy.
Her classes are as follows
Hot Yoga
Wednesday evening from 6pm to 7pm
Some of the benefits of hot yoga include - Flexibility: The heat will
allow you to safely reach new levels of personal flexibility Strength:
This yoga is low impact and uses muscles you didn’t know you had.
Cardio: Your heart can work the same way doing yoga postures in a
heated room as it does when running. Detox: The heated room helps you
to stretch more and get your cardio, but it also helps you sweat.
Healing: The primary purpose of this yoga is therapy. With a regular
practice, these postures can help to heal old injuries and also
prevent them in the future.

Friday Hatha Yoga
Friday evening from 6pm to 7pm
My Yoga really is the place to begin your weekend and if you want to
ease away the week and float right into Saturday then join in. This
class is for all levels of Yogi who want a nice flowing practice and a
fun start to their weekend
If you would like to know more about any of Sonia’s classes you can PM
us on facebook or leave a comment here.
Or you can contact Sonia directly on 0831960152

Rise & Shine's cover photo

My Yoga Waterford


Want to win a free hot yoga class for yourself and a friend?! To enter simply tell us how many hot yoga classes we have each week on your timetable and tag a friend. Answer can be found on our website!

Hot Yoga starts this Wednesday from 6pm to 7pm at myyogawaterford
and Friday yoga is back this week too at 6pm :)

Friday yoga is back this week. Turn the week on its head and come along for some deeply relaxing and energising Hatha yoga for all levels. Suitable for beginners. Class is held in my yoga waterford in the six cross roads business park from 6pm to 7pm. Namaste Sonia

Hi Everyone, Hot Yoga classes every Tuesday at 7.15pm and Wednesday at 5.30pm at My Yoga Waterford or join us any Friday evening at 6pm for a Hatha Yoga workout and wind down just in time for the weekend :))

Just a few more breaths to go then it's Friday.
Come along to our mixed level yoga class on each Friday from 6pm to 7pm in my yoga waterford in the six cross roads business park. The perfect start to your weekend :))

Hot Yoga every Wednesday from 5.30 to 6.30pm at My Yoga Waterford in the six cross roads business park.
First class half price and there is currently 25% off when you sign up to your first set of classes
Namaste Sonia
Benefits of Hot Yoga
Those in the know say that hot yoga has many benefits. Detoxification: heavy sweating is said to help flush toxins from the skin. The heat also allows you to go a little more deeply into the postures so you know you’re really warming up the muscles.
Working in a heated room also elevates the heart rate, which makes the body work harder. When you want an intense workout—to develop strength, flexibility and tone along with a cardiovascular workout.” Working in heat also helps the body relax, improves breathing and focuses the mind, which develops better mental concentration :)

Happy Friday. Hatha Yoga tonight from 6pm to 7pm at my yoga waterford in the six cross roads business park. First class half price. Sonia :)

Mindfulness Ireland


Top 10 tips to build emotional resilience - Independent.ie


independent.ie * Have the courage to be imperfect.


Rise and Shine

When you are ready to get the most out of each day, coaching gives you the direction and focus to move forward more easily.



How great leaders inspire action

ted.com Simon Sinek has a simple but powerful model for leadership that inspires people to change their behavior and believe in what they do.

Zig Ziglar

Here's the difference between a boss and a leader. You can appoint someone a title, but you can't give them the ability to lead!
more at Tom Ziglar

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Self Fulfillment Coaching - Choose to be happier more of the time

I was delighted to be invited to be part of this recent event at Ramsgrange Community School in Wexford. The event took place on March 6th and saw delegates from other schools in Wexford come visit to share ideas. As these young people are the future of Ireland our future looks bright :)


Who's happy

soniadalton.wordpress.com I believe we are all searching for something, that missing link, that one thing that will make it all ok, or maybe its more than one thing and the strange notion is, most of us think that everyone ...

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Leadership and HR Training

Leadership and HR Training http://conta.cc/1or4gCa

Click here to create a sub-title for your post. The Way of a Leader course is a discovery based learning program specifically designed to equip Leaders at all levels with the tools, techniques and mind set necessary to lead high performing teams. This program helps participants understand the business context of their role as a Manager as well as...

Happy Valentines day everyone

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Rise and Shine Workshops

Upcoming Events

Click here to create a sub-title for your post. We offer a range of services including HR and Organisational Development, Training Design and Delivery, Design and co-ordination of Wellness at Work Programmes, Mind Coaching and Yoga classes either on site or locally.  


Rise and Shine

For full details on the Happiness Habit workshop I am facilitating in Waterford on 22nd and 23rd March check out the link on my website below


Whether you have had a tough past or are currently going through some challenges in your life, whether you are looking for a second chance or are simply curious and want to get ahead in life, this workshop will have something of benefit to you.


Look out for our advert in The Waterford Today this week :)

Such an enjoyable day on Saturday becoming part of the first group of Happiness Habit Trainers. The Happiness Habit - By Brian Colbert IINLP is a book that changes lives. The book which is now also a 2 day workshop is teaming with tools and techniques which once used will serve to release the powerful creative force that is in you and this in turn will make you so much happier that you did. Time and again people tell me of the great transformations that have taken place in their lives as a result of using these simple but powerful and effective tools of change.
I will facilitate this 2 day workshop on Saturday and Sunday 22nd and 23rd March in Waterford City. The Cost for the workshop is 350euro. Stay tuned for more details. To find out more and to book your place contact me on 0831960152

I'm delighted to be a member of the International Association of Mind Coaches with the Irish Institute of NLP.
When coaching the focus is on personal growth using tested techniques to help people reach their full potential. Mind coaching is an effective way of helping people get unstuck to find and live the life they want through releasing and letting go of bad habits and behaviours and setting and reaching new life goals.


Rise and Shine

Hi Everyone, I'm delighted to say I have recently set up my own business covering HR Consultancy, Life and Business coaching and teaching YOGA. I'd be delighted if you take a moment to like and share my business fb page and check out more detail on my website www.riseandshineireland.ie
Thanks Sonia :)



Rise and Shine

Rise & Shine offers a range of services to the world of Business and to each individual.
To the business world we offer HR Support, Organisational Development, Business Coaching and Wellness Programs.

To each individual we offer YOGA classes and life coaching to help you live the life you are meant to live.

For more information check out our website www.riseandshineireland.ie


Rise & Shine's cover photo

Sonia Dalton, founder of Rise & Shine beginning with what makes the difference.

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