iCORE Method vs Base Layer Coaching

Fix your movement. Fix your body. Your body doesn't have to hold you back. Stop leaking, resolve pain, relieve pelvic pressure - or train to prevent it from ever showing up. iCORE Method is a fascia-based pelvic floor and full body training app built by Courtney Virden - a pelvic floor and movement specialist with 25+ years of expertise. Featured in Well+Good, Self, Healthline, and Nike. Most programs train only muscles. iCORE Method trains your whole body - muscles, fascia, and nervous system, feet to head - so results carry over into real life, movement improves, and your body learns to work the way it was designed to. The stability ball is central to almost every session. Training on an unstable surface sends constant feedback through your fascia to your nervous system - triggering whole body adaptation that carries over when you sneeze, lift, run, and move. Training that reduces injury risk and prevents issues from showing up in the first place. Fix Your Movement. Fix Your Body. PELVIC FLOOR AND CORE RECOVERY Two tracks. Every level. RECOVERY TRACK For women dealing with: - Bladder leakage and urge incontinence - Prolapse, pelvic heaviness and pressure - Diastasis recti - Back pain and hip tightness - Pelvic pain and painful intimacy - Constipation and bowel dysfunction - Postpartum weakness - recent or decades ago PERFORMANCE TRACK For women without moderate to severe dysfunction who want to take their training to an advanced level - with greater instability, challenging movements, and full intensity. TOTAL BODY AND FULL BODY WORKOUTS - Trains muscles, fascia and nervous system from feet to head - Addresses shoulder, neck, knee, foot and ankle issues through the full fascial chain - Improves and resolves issues while preventing them from coming back - Teaches your body to move the way it was designed to - Not just fixing symptoms you have now - preventing new ones from showing up - 28-Day Total Body Restore - structured, progressive, no guesswork POSTURE, MOBILITY AND STABILITY - Fix the movement patterns driving your pain - Foot and ankle connection through the full fascial chain - Back pain, hip tightness, poor posture - addressed together - Gait and posture training built into every program HORMONE SUPPORT SERIES - Fertility through perimenopause and postmenopause - Workouts designed to support hormone health at every stage - Expert education on your cycle, perimenopause, and postmenopause - What to test, what to track, what to ask your provider - 130+ page hormone guide and companion journal included PRENATAL AND POSTPARTUM - Stability ball exercises safe through all trimesters - 7-day early postpartum return-to-movement program - Birth planning workbook - Postpartum recovery and breastfeeding guides - Labor support strategies NUTRITION AND WELLNESS RESOURCES - 28-day meal plans - anti-inflammatory, AIP, Mediterranean, Paleo - Intuitive eating and gut health guides - Recipes with shopping lists and full nutrition information - 1,100+ pages of downloadable resources - New content added every month THIS IS FOR YOU IF: - You leak when you sneeze, jump, laugh, or can't make it in time - You have pelvic pressure, heaviness, prolapse, or diastasis recti - You have back pain, hip tightness, or chronic pelvic pain - You have pain during intimacy - You are in perimenopause or postmenopause - You are pregnant or postpartum - recently or years ago - You have constipation or bowel dysfunction - You have done PT and still have symptoms or want extra support - You want real workouts that fix everything now and prevent issues later ONE MEMBERSHIP INCLUDES: - Follow-along on-demand workouts for every program and goal - Pelvic floor recovery and performance programs - 28-Day Total Body Restore - Hormone Support Series - fertility through postmenopause - Prenatal and postpartum programming - Posture, mobility and stability training - Intimate health support - Nutrition, Intuitive Eating and Gut Health guid

Base Layer is a fitness coaching app that builds your training program from real health data — heart rate, HRV, sleep, workout history — and adapts every week. Tell your coach what you're training for. A ski trip, a marathon, keeping up with your kids, or just getting stronger. Connect Apple Health, and Base Layer builds a periodized program that actually responds to how your body is recovering. HOW IT WORKS - Set your goals: Pick your sports, set target events, describe your constraints and schedule. - Connect your data: Base Layer reads Apple Health — heart rate, HRV, sleep, VO2 Max, workout history — so you never have to manually log anything. - Get your program: Your AI coach builds a multi-week roadmap with progressive overload, deload weeks, and event-specific peaking. - Train and adapt: Each week, your coach reviews your real recovery data and adjusts intensity, volume, and focus. Skip a week? Get sick? It recalibrates. WHAT MAKES IT DIFFERENT Your coach actually reads your data. Not just step counts — real training signals. Heart rate variability, resting heart rate trends, sleep quality, workout intensity. The program responds to what your body is telling it. One program, everything you do. Skier who also lifts and runs? Base Layer builds one integrated plan that balances all of it, with the right energy system work at the right time. Real periodization. Not random workouts — a structured progression with base phases, build phases, peak weeks, and recovery. Just like a human coach would design. BUILT FOR - Skiers, climbers, cyclists, runners, swimmers, and triathletes - Team sport athletes — rugby, soccer, basketball, football - Strength athletes — powerlifting, weightlifting, CrossFit - Anyone training for a specific event or season - Parents who want to keep up with their kids - People getting back into fitness after a break FEATURES - AI coaching powered by Claude — adapts weekly based on your recovery - Readiness scoring from real biometric data - Workout library with guided sessions and rest timers - HealthKit integration — automatic workout detection and tagging - Target event countdown with periodized peaking - Coach chat for on-the-fly program adjustments - iCloud and cross-device sync - Apple Watch workout tracking BASE LAYER PRO Subscribe to unlock unlimited AI coaching, full workout generation, and advanced readiness tracking. Free users can explore the app and track basic metrics. - Monthly: $9.99/month - Annual: $49.99/year (save over 50%) Terms of Use: https://baselayer.coach/terms