30 Day Challenge - May 19 - MEMBERS

For details and inspiration watch the video below!


Great health is invaluable but modern-day living can be a recipe for disaster. Stress, illness, and burnout are far too common within our community.

RESET & RECHARGE is a 30-Day challenge for women and men, designed to transform the body and mind through:

  • functional movement
  • intelligent nutrition
  • mindfulness techniques
  • lifestyle advice

Would you like to:

  • Increase your energy, strength, and flexibility?
  • Improve your immunity, digestion and gut health?
  • Learn techniques to support a calm and clear mind?
  • Enhance your productivity and resistance to stress?


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.

STARTS: Monday 27 May 2019 (introductory Facebook Live session: Sunday 26 May 7pm)

WHERE: Empower Studio, Level 1/107 Customhouse Quay, Wellington  

HEALTH INVESTMENT: Full Cost $245, Empower Members $95*  

*Already a paying member at Empower Studio? Register below to receive your PROMO CODE for $150 OFF!  


  • Private Facebook Group for Live sessions, support, motivation, and invaluable lifestyle advice
  • Nutrition Chart along with healthy yet easy meal ideas
  • Guided ‘Habit Hack’ challenges to help you set new healthy habits
  • Progressive Mindfulness audio series
  • Video download on how to breathe well
  • Video download yoga class for use at home
  • Guided audio download to support good rest and sleep
  • PDF Journal – to record your journey and milestones!


15% off your introductory session with our in-house Naturopath  

15% off your first online purchase from Tailor Skincare  

25% off your first treatment with Achilles Massage


“My life is super hectic, my job is super stressful and I am super introverted professional skeptic. To my surprise I have been a 100% convert into 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

“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

"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 Office, NZ Police

"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 has 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


Kim and Andy Munro, co-owners of Empower Studio, will lead you through a life-changing journey, motivating you to achieve your goals toward optimal health. Transform your life in 30 Days via our Three Pillar Programme:  

  • Functional Movement – reconnect with your physical body; release tension with rest and restorative techniques; learn about correct anatomical alignment (in regards to your unique body, not as traditional yoga alignment dictates); and introduce dynamic and functional exercise into your daily routine for strength and flexibility. Our classes include: Alignment-based yoga, Restorative yoga, Vinyasa yoga, Pilates, TRX, Trigger Point Release and Animal Flow. 
  • Mindfulness Techniques – learn to quieten the chatter of the mind; practice conscious rest and meditation techniques to de-stress, and increase clarity and awareness; and discover the benefits of different breathing techniques to increase vitality and calm the mind and nervous system. 
  • Intelligent Nutrition & Lifestyle Advice – refuel your body with real food; discover nutritious easy recipes (plus lose those unwanted excess kilos!). Learn about daily hydration, healthy sleep routines, and how to create and maintain healthy habits.


The 30 Day Challenge is divided into 4 one-week sprints so that you can make transformative lifestyle changes in a progressive and easy-to-follow format. Each week will have the same foundations but with new challenges/goals added on. You will be guided in detail through the below:  

  • Tune into weekly Facebook Live live sessions
  • Attend at least 3 Empower classes per week (choose from our variety of classes on our timetable
  • Choose your ‘Healthy Habit Hacks’ (lifestyle sub-challenges) each week
  • Interact in our Facebook Group sharing your chosen Healthy Habit Hacks and experience (the highs and lows!)
  • Hydrate adequately 
  • Pick your diet sub-challenges and reap the benefits
  • Introduce mindfulness and breathing techniques into your routine
  • Journal your experience, challenges, triumphs and milestones!


Yoga, functional movement and mindfulness practice have steadily been gaining momentum, with increasing regard and appreciation in the medical community. Yoga has become a science of healthy living with multiple studies confirming the many mental and physical benefits for practitioners. Our highly-qualified and passionate team will provide you with the knowledge, motivation and discipline you need to achieve your health and fitness goals, in a safe, fun and friendly environment.


KIM MUNRO 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 Certificationour text in this area


ANDY MUNRO 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 & Cl&&ica& Exercise prescription 200 hour Yoga Teacher TRX Suspension Animal Flow Trainer

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Empower Studio

Level 1/107 Customhouse Quay (Above Pravda), Wellington Central