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The Essential YoniFlex Guide

Thank you for Purchasing the YoniFlex Trainer

Thank you for choosing the YoniFlex Trainer to strengthen your pelvic floor. To give you the best chance of success, I have compiled this essential guide to owning and operating the YoniFlex.  I have received many questions from first time clients, and I hope that sharing these answers with you will help you make the most of your YoniFlex pelvic floor trainer. 

Please take the time to review this guide thoroughly, as I answer many questions that you may find yourself asking.  If you have any questions not addressed within this guide, please feel free to reach out to me directly at

Before jumping right in, I want to thank you!  With your purchase you have supported a non profit organization called Days for Girls. Before I started YoniFlex, I wanted to make sure I was giving back to women who need support. For some women, just having access to menstrual products is a challenge. Days for girls has been working to end ‘period poverty’ - a too common issue where women do not have access to necessary products to support menstruation.  As a result, they often miss school, work, and many can experience negative health issues due to unavailable hygiene practices, or inability to handle their periods by sanitary methods.

Thanks to you, in 2020 I was able to donate over 250 Days for girls kits!  This translates to support for 250 women around the world, providing them with access to the menstrual care products they need. In addition, my customers independently donated $166.22 to support Days for girls. Thank you, thank you, thank you!

If you have a passion for supporting women, I would urge you to consider looking at Days for Girls,  which has supported over 1.7 million women in over 125 countries since 2008, and has a lofty goal of ending the menstrual limitations of women around the world once and for all.

From the bottom of my heart, thank you for your support! 


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There are other ways to support your pelvic floor aside from simple muscle strengthening.  Combining any or all of these support tips will kick start your pelvic floor to reducing many of your pelvic floor issues.

Reducing Body Weight:

Excess body weight - especially belly weight - can put additional stress and strain on your pelvic floor muscles.  This extra weight can add stress and pressure to your organs, especially your bladder and uterus.  This can increase the risk of prolapse and incontinence issues.

My recommendations for body weight reduction are:

Intermittent Fasting:   This is a fantastic and scientifically proven method to reduce weight.  You do not need to change what you are eating, only when you are eating.  By setting a goal of having all of your food for the day within an 8 hour window, this gives your body 16 hours each day to digest and enter a 'fat burning state' every day.  I prefer the eating window of 10am -6pm each day.   Please watch this excellent video by Autumn.  Check out Autumn Bate's Youtube Channel Here

Reduce Carbs & Sugars -  Losing weight and maintaining your lower weight is very much tied to your blood sugar levels.  It's important to avoid foods and drinks that are high in sugars, as well as many starch and high carb foods (think white bread/buns and pasta), which have been shown to have similar effects on your body as sugary drinks.  If you replace your sugary drinks with water, and replace your high carb food choices with proteins and fats, you can still eat just as much and lose weight.

Here is a great video describing the science behind high protein and high fat diets:  The Youtube channel that provided this video is YouGotThis!

Stop Smoking: 

Smoking causes chronic coughing, which adds stress to your bladder and pelvic floor. Smoking can also increase the risk of both stress incontinence and urinary incontinence, as well as increase the risk of bladder cancer. Quitting smoking can reduce your pelvic floor symptoms.

Vaping has been shown to be up to 95% safer on your body than smoking cigarettes.  Unlike traditional cigarettes, vaping does not combust paper and tobacco, which releases over 2000 nasty chemicals.  A vape has typically just 3-4 ingredients.   You can use them as a transition towards becoming a non smoker, as many companies such as Canada Vapes offer lowering nicotine levels.  

Avoid Spicy foods & Citrus Foods

Certain foods have shown to irritate bladder linings, causing increased incontinence. Reduce the consumption of spicy foods and strong citrus foods.    

Try to reduce stress

I know, I know - easier said than done.  My personal advice is... routine.  Start setting daily routines, small and easy to achieve routines.  Then, turn these routines into habits.  

Here are 3 recommended, super easy-to-follow routines that will contribute to reducing your stress.  You can even combine exercise with your YoniFlex with the first suggestion.

ROUTINE 1:  Meditate - Meditation has been shown in countless studies to reduce stress.  You don't need to be a monk, religious, or to have any special skills to meditate.  There is no wrong way to meditate.  Set a time and a place for your meditation, and make it mandatory.  No ifs and/or buts, you are going to meditate.  Why not combine meditation with YoniFlexing - you can take the 20 minutes for your YoniFlex and find your inner calm.

ROUTINE 2:  Super quick and easy stretching - I'm not talking 90 minute hot yoga here - just a few minutes every morning when you get out of bed before you do anything else.

ROUTINE 3:  No electronics in the bed.  - This one is super easy.  Just stop plugging in your phone beside your bed.  Stop reaching for it when you wake up and surfing through it.  Stop using it if you wake up in the middle of the night.  Simply charge it in a room that isn't your bedroom.  

Questions?  Please reach out to me...

If you have any questions, concerns, feedback, or just want to say "Hiya" - shoot me an email anytime at  I'll be adding to this guide as time goes on, so keep this page bookmarked. :)  Thank you again for supporting me, my family, and Days for Girls.  I wish you a strong and confident pelvic floor!