If you're happy with your workflow, don't change a thing. I was just commenting on your statement that your colleague said he was so much faster in PT than you in Sonar, he uses keyboard shortcuts and you use only the mouse/GUI. Keyboard shortcuts are generally faster, that's why they're called shortcuts. That's all.
PT uses its own plugin format, RTAS for version 10 and now AAX for 11. I think there is a VST bridge for RTAS but not AAX but I don't really know PT so this is just from vaguely recalled comments.