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Empower Studio Online Presents

The Munro Method: Free 30 Day Yoga Challenge

The Munro Method 30-Day Challenge is designed to be accessible and achievable for everyone, anywhere in the world! Let us guide you to transform your body and mind through yoga, fitness, and mindfulness.

  • Increase energy, strength, and flexibility
  • Learn techniques to support a calm and clear mind
  • Lay the foundations for great health and happiness ahead

Reset your body and mind in 30 days. You don’t need to be fit or flexi to join this challenge. It is designed for ANYONE, of ANY AGE, at ANY STAGE.

We’re helping women and men achieve a mind and body transformation.

Will one of them be you?

WHAT YOU GET

  • Membership access to our private 30-Day Challenge Facebook group
  • 5 x live-streamed yoga and fitness classes per week (20-30 minutes each)
  • 1 x guided mindfulness relaxation audio download
  • 1 x guided pelvic floor engagement video download
  • 1 x guided breath exercise video download
  • Nutrition tips and tricks
  • Ongoing support, motivation, and invaluable lifestyle advice

Get Your First 30 Day Challenge Absolutely FREE!

No credit card, no catches!

WHY JOIN THE CHALLENGE?

  • Improve your circulation and cardiovascular health
  • Build strong lean muscles to protect yourself from injury and support healing
  • Increase flexibility so you can move more freely and without pain
  • Release positive endorphins so that you feel more alive, alert and happy
  • Lower stress and improve your immunity by reducing levels of cortisol in your body
  • Increase your energy levels and stamina so that you can spend quality time doing what you love

WHAT TO EXPECT DURING THE 30 DAYS

Our movement philosophy is based on technique, alignment, and playfulness while creating a safe environment for you to discover your edge.

  • You will have access to a variety of yoga and fitness classes from beginners yoga and restorative classes, to cardiovascular yoga HIIT sessions
  • All online class sessions will be restricted to 20-30 minutes
  • We ask that you practice 3-5 classes per week
  • You choose what classes you do each week
    (listen to your body to decide if you require a restorative class or a high intensity class)
  • Engage in the private Facebook group – post questions, share what is working for you and what you are finding difficult. We are all in this together!
  • Commit to this regime for four weeks and you will be surprised by how much progress you make

Yoga

2 x Align Yoga classes each week

(foundational classes perfect for beginners to learn the basiscs in a safe and mindful way)

Fitness

1 x Yoga HIIT Class each week

(total body strength endurance workout)

1 x Vinyasa Flow class each week

(a stronger, faster-paced practise to help build strength and flexibility)

Mindfulness

1 x Restorative Yoga Class each week

(release tension with held floor-based postures)

DON’T TAKE OUR WORD FOR IT

HEAR FROM SOME OF OUR CLIENTS

“My life is super hectic, my job is super stressful and I am a super introverted professional skeptic. To my surprise, I have been a 100% convert to this yoga, vitality and mindfulness thing. My limitations and goals have been recognised, respected and then challenged in a way that made me want to challenge myself. It is very rare to find people who truly make you want to be the best version of yourself and who guide you through the process with such respect and humour.”

Marta Roberts – CEO, SQN Consulting New Zealand

“There’s no doubt that my flexibility has improved, my lower back pains have gone, my stress levels have come down and my desire to go from feeling like an immobile 904-year-old to my previous supreme physical confidence is refreshingly high. My clarity and focus have improved beyond belief, to the extent that I can now see and feel details that I didn’t know were there before. You’ve made the decision to continue a very simple one.”

Dave Bell – Business Consultant & NZ Indoor Cricketer

“We are all busy and I’m like most being a full time working parent with everyone expecting 100% of me 100% of the time…Empower has enabled me the foundation I needed to make lasting change, continuing my long term commitment to my health and wellbeing in a more thoughtful and gentle way. It has been the something different in my life I didn’t know I needed but am so glad I now have.”

Meredith Cole – Senior Project Officer, NZ Police

“To say empower studio has changed my life, sounds like a cliche but it’s the only appropriate way to describe how I feel about it…Empower is much more than a yoga studio, where you practice yoga a few times a week. It truly feels like they are here to help people overcome their own personal suffering in their lives whether that be mental, emotional or physical.”

Alex Riley – Hospitality Management

KIM MUNRO BIO

Kim Munro, co-owner of Empower Studio, has always had a love for working with people. Kim’s career has taken her on a journey from hairdressing and social work, to being a business owner and motivational yoga instructor. Kim dedicates her time as the lead teacher at Empower to deliver three fundamental elements: mindful movement, mindful meditation, and mindful nutrition.

Kim adopted yoga as part of her daily life to overcome some serious health issues. At age 10, she fractured her lumbar vertebrae doing gymnastics. She had to quit as a result, and the fracture wasn’t discovered until adulthood. In 2002, Kim fell 15 foot down an external fire escape stairwell, resulting in a fractured face and significant spinal injuries (she was very lucky to not break her neck!). Due to these life changing events, Kim realised her passion for yoga, but also discovered that there were some traditional yoga alignments that did not work well within her body. This has inspired and informed Kim to develop the way she teaches yoga today. Kim recognises that no two bodies are the same and it is vital to modify yoga for the individual.

Kim’s expansive knowledge and experience has shaped a form of yoga, unique to the Wellington market, which incorporates a strong emphasis on anatomy and alignment. Kim works with her clients to achieve a balance of muscular strength, a healthy degree of flexibility, and passes on her passion for improving and encouraging long-term health, well-being and happiness.

Résumé

  • 200 hour YTT Power Living
  • 300 hour Noah Mazé
  • 50 hour Yin Teacher Training
  • Currently studying for YogaMazé Certification

The body we have today you have consistently and persistently created. It is only with the same level of persistence and consistence and most importantly compassion towards yourself that you can affect change.

ANDY MUNRO BIO

Andy thrives on a sense of ageless freedom in mind and body; with the goal to share this experience with his clients. Andy’s health and fitness career has taken him on a journey from a Sports and Exercise Science degree, to becoming a certified Yoga Instructor and qualified Mindfulness Meditation teacher. Andy now co-owns Empower Studio in Wellington’s CBD, where he dedicates his time, as a personal vitality coach, to deliver his three major passions: mindfulness meditation, functional movement, and nutritional bio-individuality.

Having been an all-round sportsman from a young age, Andy began practicing yoga in 2005. He quickly discovered the benefits yoga offered to his running, in particular how it stripped away long held muscular tensions and encouraged greater recovery after training sessions. This quickly led to a regular yoga practice, eradicating his injuries and complimenting his vigorous training and busy work lifestyle. Over the last decade, Andy redesigned himself from a stressed and stiff endurance-based weekend athlete, to a youthful 40-year-old with bounce and elasticity to spare.

Andy wants to empower his clients to feel the same sense of vitality, with a mindful and stress-less approach to life. Along with a BSc (Hons), Andy is a dedicated body weight practitioner, utilising yoga, TRX and Animal Flow/functional movement as his main exercise modalities. Andy believes strongly in learning how to move and eat within the parameters of your body and biodynamic individuality. He teaches from this perspective, always advancing his clients’ knowledge of their own bodies with a strong emphasis on anatomical and muscular understanding. Andy is a passionate advocate of restorative exercise, such as yin yoga, myofascial release, and mindful mobility. He knows that when your body and mind is calm and spacious, so to is the rest of your life’s objectives and responsibilities.

Résumé

  • BScHons in Sports and Exercise Science
  • Integrative Nutrition Health Coach
  • Qualified Mindfulness Meditation Teacher
  • Qualified Personal Trainer
  • 200 hour Yoga Teacher
  • TRX Suspension
  • Animal Flow Trainer

OUR MISSION IS TO EMPOWER EVERYONE WE MEET

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Empower Studio

Level 1/107 Customhouse Quay, Wellington CBD

WE ARE YOUR FRIENDLY AND PROFESSIONAL MINDFUL MOVEMENT STUDIO IN WELLINGTON CBD
“YOUR OASIS IN THE HEART OF THE CITY”