the not so typical fitness podcast

Send us Fan MailRhiannon once won a "biggest transformation" award at her gym, and the first thing her PT said wasn't how do you feel? It was: your next goal is 12 stone. That moment, where a hundred pounds of progress was reduced to a number on a scale, is exactly why this conversation exists.In this episode, Rhiannon Cooper (Not So Typical Fitness) sits down with Claire Bonnet, a personal trainer just three months into her career whose books are already full, to talk about what it actually means to train people well. They get into the real reason the Not So Typical PT Network exists: not just to connect clients with values-aligned trainers, but to stop good PTs from burning out alone in an industry that often mistakes a six-pack for expertise.What we cover:Why Claire's coaching business filled up fast, and it has nothing to do with how she looksThe before-and-after photo culture that's pushing vulnerable clients awayWhy collaboration isn't just nice to have, it's how the right clients find the right trainerRecovery, autonomy, and giving clients permission to have a bad dayThe loneliness of being a non-traditional PT and why community is the fixHow Rhiannon built a first-page Google ranking from scratch, and why that matters for the networkWhat fat loss coaching looks like when it's done safely and ethicallyWhere the Not So Typical PT Network is headed nextTimestamps:00:00 — Introduction to the Not So Typical PT Network03:45 — Why the fitness industry is uniquely brutal if you don't look a certain way08:17 — "Your body is not your business card"09:36 — Why Rhiannon built the network: vulnerable clients, no safe referrals11:16 — The before-and-after photo in the disabled loo (and why it's not okay)15:36 — The loneliness of being a non-traditional trainer — and why PTs leave37:27 — Recovery: the thing nobody talks about enough44:19 — Rhiannon wins a transformation award. Her PT's response says everything.Resources mentioned:⁠Not So Typical Fitness⁠⁠Daniel Priestley — Key Person of Influence⁠⁠Chris Do — The Futur⁠⁠Progress tracking: why video beats the mirror ⁠Connect with Claire Bonnet: ⁠Instagram⁠Want to join the Not So Typical PT Network? Applications are open, but vetted. It's £25/month and alignment with the network's values is required. Find the application form here: ⁠https://www.notsotypicalfitness.co.uk/pt-network ⁠Stay you. Keep showing up. Focus on the metrics that actually matter.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailThis week's episode is something special — a live talk Rhiannon gave at the Mind Body Wisdom Wellbeing Expo in Derby, shared here in its most authentic, unedited form.Trigger warning: this episode touches on mental health, body image, and weight loss.In this talk, Rhiannon explores what it really means to shrink — not just physically, but in our voices, our ambitions, our boundaries, and our authentic selves. She shares her own journey from chasing external validation through fitness to finding a completely different question to ask: does this make me feel more like myself, or less?This one is honest, emotional, and practical. And it might just give you permission to stop making yourself smaller.In this episode:Why we shrink when the world feels out of control — and why it doesn't make us saferRhiannon's personal fitness journey and the moment she walked away from a system focused on making her disappearThe "more like myself / less like myself" framework for making aligned decisionsA story about a client, and a stranger at the gym, that illustrates the ripple effect of refusing to shrinkWhy your expansion is an act of resistance — and why certain industries need you not to know thatReflective questions to help you identify where you might be shrinking right nowChapters00:00 — Introduction & Trigger Warning01:48 — The Impact of Taking Up Space05:41 — Personal Journey: From Shrinking to Expanding09:37 — Empowering Others Through Visibility14:00 — The Ripple Effect of Refusing to Shrink17:54 — Practical Steps for Personal Expansion19:56 — Conclusion Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailYou've told yourself you're lazy. That you just don't have the discipline. That if you really wanted it, you'd be consistent by now.But what if the problem was never you?In this episode, Rhiannon breaks down what's actually happening in your nervous system when motivation disappears, sensory overload derails your training, or you simply can't make yourself start — and why none of it is a character flaw.If you're autistic, ADHD, or just someone who's always found fitness harder than it looks for everyone else, this one's for you.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailIn this episode, Rhiannon Cooper shares her powerful journey of late autism and ADHD diagnosis, exploring the realities of living as a late-diagnosed autistic adult with ADHD. She opens up about experiencing autistic shutdowns, navigating the complex autism diagnosis process, and managing sensory overload in everyday situations.Rhiannon discusses the mental health challenges faced by neurodivergent adults, the critical importance of self-advocacy in neurodivergent communities, and how understanding your autistic and ADHD needs transforms daily life. She addresses the unique grief that accompanies late autism diagnosis, the process of autism acceptance, and finding meaningful neurodivergent support and community connection.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailThis episode is for anyone who feels overwhelmed, anxious, or completely stuck when it comes to starting their fitness journey — especially if the thought of going to the gym fills you with dread.Welcome to another episode of the Not So Typical Fitness Podcast with me, Rhiannon Cooper — qualified personal trainer, autistic, ADHD, and on a mission to make fitness accessible for everyone. Whether it’s fear of being judged, sensory overload, or decision paralysis, I’ve been there. And I want to help you get past it.00:00 Introduction to Gym Anxiety and Fitness Journeys03:38 Understanding Gym Anxiety and Its Impact08:13 Deciding Between Home Workouts and Gym Sessions13:25 Overcoming Decision Paralysis in Fitness20:00 Taking Action: Starting Your Fitness Journey22:24 A New ChapterFREE RESOURCEDownload my Gym Anxiety Toolkit – a neurodivergent-friendly guide to help you prepare, plan, and take action in a way that feels safe and manageable.https://subscribepage.io/gym-anxiety-toolkit Show notes: https://www.notsotypicalfitness.co.uk/blog/episode-16 Remember: you are not broken. You are not behind. And you are NOT alone.If this episode resonates, please like, subscribe, and share with someone who might be struggling to start.I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4 Ready to work with me or want support as a neurodivergent woman in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok: https://www.tiktok.com/@rhiannoncooperpt LinkedIn: https://www.linkedin.com/in/rhiannonc/ Podcast: *Not So Typical Fitness* – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailEver felt like a fitness plan just didn't fit your life? From chronic fatigue and burnout to neurodivergence, hormonal shifts, and sensory overwhelm—standard “8‑week shred” programs aren’t built for real humans.In this episode, Rhiannon Cooper (host of Not So Typical Fitness) flips the script. She dives deep into why traditional training fails when life does the unexpected—and how coaches and clients alike can advocate for adaptive, sustainable, and compassionate fitness.⁠💡 You’ll discover:How qualifications teach structure—but often miss human nuanceThe dangers of “no pain, no gain” and the shame it breedsWhy cycle‑aware and energy‑aware programming mattersWhat it looks like to build flexible plans: plan A, B, and CHow neurodivergent folks can navigate sensory overload in the gym🔑 Powerful takeaway:“You did not fail. The plan did.” Honor your energy. Trust your instincts. Fitness shouldn’t feel like proving anything—it should be about feeling good in your body.If you’ve ever felt like your body doesn’t fit the plan, this one’s for you.Show up. Stay you. —RhiannonEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailAre you too nervous to walk into a fitness class? Do you feel like group workouts just aren't made for people like you?In this episode of the Not So Typical Fitness Podcast, I’m breaking down why typical exercise classes can feel overwhelming—especially if you're neurodivergent, anxious, or completely new to the gym. I’ll also walk you through the exact questions you can ask to find out if a class is the right fit for you.This isn’t just a pep talk—it’s an action plan.Plus, I’ll share what makes my own class at JD Gyms Wolverhampton different, safer, and genuinely welcoming for beginners who usually feel left out of the fitness space.You don’t have to be fearless to start—just supported.And I’ve got you.Interested in personal training? Book a free discovery call!Find out more about Not So Typical Fitness here.African Dance Instructor is Edem KojoIf you enjoyed this episode of the Not So Typical Fitness Podcast, please like, share and review it to help more people find it!Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailDo you need to lose weight before you join the gym? In this bold and affirming episode, Rhiannon tackles one of the most damaging myths in fitness: that you have to lose weight or “get fit” before joining a gym. As a personal trainer with lived experience of autism, ADHD, anxiety, depression, and disordered eating, she knows first-hand how hard it can be to step into a space that often doesn’t feel built for you.She shares:Why movement is never pointless—no matter your body size or experienceThe reality of gym anxiety and sensory overwhelmHer own journey from 24 stone and unhappy to feeling at home in the gymHow fitness spaces need to change to support people who are neurodivergent or struggling with mental healthA reminder that showing up—even for 5 minutes—is a valid and powerful winThis episode is a must-listen if you’ve ever felt like the gym isn’t for people like you.🩷🩷🩷I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to prioritise their health too: https://community.notsotypicalfitness... Ready to work with me or want support as a neurodivergent woman in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Podcast: Not So Typical Fitness – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new episodes.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailSome people don’t ask for help in the gym—not because they don’t want it, but because they’re too anxious, overwhelmed, or used to being ignored. I became a personal trainer for those people.In this episode, I talk about why I’ll never become a fully online personal trainer—even though it’s what the industry pushes. From gym anxiety to neurodivergent overwhelm, I share how being physically present on the gym floor helps people who don’t know how to ask for support.I share: – What happened when I went viral on TikTok – A real story of helping someone in the gym who didn’t ask – Why presence, eye contact, and empathy matter – How this work helps my own mental health tooIf you’ve ever felt lost, overstimulated, or invisible in the gym, this one’s for you.✨ Want more support? Join the Not So Typical community:⁠https://community.notsotypicalfitness.co.uk⁠ 📲 Instagram & TikTok: @rhiannoncooperptLinkedIn: ⁠https://www.linkedin.com/in/rhiannonc/ ⁠ 📝 Blog & resources: ⁠www.notsotypicalfitness.co.uk ⁠ 🎙️ More episodes on neurodivergent fitness, confidence, and gym accessibility.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailProgress isn't linear and that's not a failure. In this episode, we dive into the reality of fitness journeys - the dips, spirals, plateaus, and "backwards" steps that fitness culture tries to ignore. Host Rhiannon Cooper, a qualified personal trainer and late-diagnosed autistic ADHDer, shares why your journey doesn't need to be a straight line to be successful.Main themes:The myth of linear progressWhy fitness journeys look more like a heart rate monitor than a straight lineReframing "backwards steps"Understanding that temporary setbacks don't erase your progressThe power of plateausHow maintenance phases build lifelong confidence and habitsInvisible progressCelebrating wins that don't show up on scales or in gym PRsWhat's one small win you've experienced this week that nobody saw but meant everything to you?Connect with the CommunityJoin the ⁠Not So Typical Fitness community⁠ on Heartbeat (free) for support from people who understand non-linear journeys.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to prioritise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=4F8BEA Ready to work with me or want support in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok: https://www.tiktok.com/@rhiannoncooperpt LinkedIn: https://www.linkedin.com/in/rhiannonc/ Podcast: *Not So Typical Fitness* – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailEpisode OverviewThis episode tackles the reality of eating well when traditional meal prep advice feels impossible. Rhiannon shares practical, low-pressure strategies for nourishing yourself when executive dysfunction makes food decisions overwhelming.Key Topics CoveredThe Reality of Food Decision FatigueThe "fridge stare" phenomenon - opening, staring, closing without actionWhy traditional meal prep advice fails neurodivergent brainsMoving from shame to survival mode acceptanceThe Three Pillars: Low Effort, Low Waste, Low Pressure1. Freezer-First StrategyFreeze everything possible immediately after shoppingBatch cook small portions and freeze extrasPre-cut vegetables, cooked rice, pasta, and beans all freeze wellPrevents food waste and reduces guilt2. Zero Brain Power Backup PlansCreate an emergency food box with pasta packets and sauceStock microwave rice in different flavorsKeep single-portion options like tinned soupIdentify your "safe meal" (host's example: microwave rice + grated cheese)3. Permission for RepetitionEating the same safe meal repeatedly is perfectly fineBalanced doesn't mean varied - consistency can be healthyRemove pressure to be creative with every mealPractical Action StepsThis Week, Try One:Freezer Audit: Put anything freezable in the freezer immediatelyBatch Extra: Make one extra portion when cooking and freeze itEmergency Box: Create a zero-effort meal kitSafe Meal ID: Identify your go-to balanced easy mealSimple Planning: Write down 3-5 meal ideas you actually enjoyKey Mindset ShiftsYou're not broken - struggling with food decisions is commonSurvival meals are wins - eating something balanced beats not eatingPlanning = self-compassion - not rigidity or perfectionRepetition is fine - consistency can be healthier than varietyProgress over perfection - small improvements compoundJoin the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness... Ready to work with me or want support as a neurodivergent woman in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok:   / rhiannoncooperpt  LinkedIn:   / rhiannonc  Podcast: Not So Typical Fitness – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailGym owners: You have a major blind spot costing you members and revenue. In this essential episode, I reveal why neurodivergent people (15-20% of the population!) can't use your facilities - and the simple, affordable solutions to fix it.00:00 Introduction: The gym membership churn problem00:35 About me: Autistic/ADHD personal trainer's perspective01:01 Why gyms aren't accessible for neurodivergent people01:43 The business opportunity: Serving an overlooked market02:14 Sensory barriers: Music, lighting, crowding that drive members away02:57 The mirror problem: Why your gym layout causes anxiety03:36 Environmental vs. motivation issues: It's not laziness04:46 Physical vs. neurological accessibility: What you're missing05:16 Invisible barriers costing you memberships06:16 The bathroom problem: Why small details matter06:50 Induction failures: How jargon and assumptions lose clients08:17 Hidden barriers that are easy and inexpensive to fix08:46 The costly assumption: "Members should already know"09:22 Why my induction process works for everyone10:33 My gym consultancy vision: Neuro-inclusive auditing11:04 The accessibility wish list: Simple, affordable solutions12:09 Quiet hours: An untapped membership opportunity 12:42 Video guides and flexible induction options13:25 Staff training on neurodivergent communication14:09 Creating a culture of diverse learning styles14:31 The business case: Accessibility = retention14:54 The loyalty factor: Why neurodivergent members stay longer15:20 Call to action: Share with gym owners and designersAs both an autistic/ADHD personal trainer AND a fitness consumer, I break down:- The invisible barriers preventing neurodivergent member retention- Why sensory elements (lighting, sound, space) drive away potential long-term clients- The costly assumptions your staff make during inductions and interactions- My complete neurodivergent gym accessibility checklist you can implement TODAY.This isn't just about inclusion; it's about business. Neurodivergent people are incredibly loyal customers when accommodated properly. Stop the churn and tap into this underserved market! But most importantly, be a gym that more people feel safe coming too. I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4 Ready to work with me or want support as a neurodivergent woman in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok: https://www.tiktok.com/@rhiannoncooperpt LinkedIn: https://www.linkedin.com/in/rhiannonc/ Podcast: *Not So Typical Fitness* – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailHave you experienced fitness related issues when experience neurodivergent burnout with ADHD or autism? In this raw episode, I share my personal journey from positive gym habits to complete mental health breakdown, and how I'm finding my way back to movement as a neurodivergent person.00:00 Introduction: Health looks different for neurodivergent people00:33 Have you ever loved fitness then hated it? (The burnout question)01:38 My fitness burnout story: From "gym girl era" to breaking point02:57 When I kept pushing despite my mental health declining03:17 Food as a coping mechanism during burnout04:41 What happens when we don't take intentional breaks05:45 The guilt cycle: How shame keeps us from moving07:03 Why neurodivergent people need different approaches to fitness07:55 Permission to rest: Rest isn't quitting, it's rebuilding08:41 Your worth isn't tied to your fitness or productivity09:10 Breaking the all-or-nothing fitness mindset09:47 Recovery is emotional and mental, not just physical10:26 Tiny steps to restart your movement journey11:13 Kitchen dancing: Joyful movement alternatives12:31 Swap "should" for "could": Making movement a choice again13:12 Health is different for different people13:43 You're in the messy middle: It's not forever14:08 Mental fitness matters as much as physical fitness14:23 Join the Not So Typical Fitness communityYou'll discover:- Why traditional fitness advice fails neurodivergent bodies and minds- How to recognise when your exercise routine is harming your mental health- Simple, low-pressure movement strategies that work with executive dysfunction- Why rest isn't laziness—it's essential for neurodivergent recoveryPerfect for anyone with ADHD, autism, anxiety, or anyone who's felt shame around fitness. Learn how to swap "should" for "could" and find joyful movement without burnout!#ADHDFitness #AutisticFitness #NeurodivergentWorkout #FitnessBurnout #MentalHealthAndExercise #ExecutiveDysfunction #JoyfulMovement #NotSoTypicalFitnessI'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4 Ready to work with me or want support as a neurodivergent woman in fitness? Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok: https://www.tiktok.com/@rhiannoncooperpt LinkedIn: https://www.linkedin.com/in/rhiannonc/ Podcast: *Not So Typical Fitness* – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan Mail🎯 Why "No Pain No Gain" Doesn't Work for Neurodivergent PeopleIf you have ADHD, autism, anxiety, or chronic pain, traditional fitness advice might be doing more harm than good. In this episode, I'm breaking down why "no pain no gain" is toxic for neurodivergent people and sharing a healthier approach to exercise that actually works.⏰ TIMESTAMPS:00:00 - Why I'm talking about this02:15 - The problem with "no pain no gain"05:30 - Discomfort vs. danger: How to tell the difference08:45 - Why easy workouts are still valid12:20 - Creating emotional safety in fitness16:10 - My turning point story19:30 - Practical tips you can use today🧠 WHAT YOU'LL LEARN:✅ How to distinguish between healthy challenge and actual harm✅ Why pushing through pain backfires for neurodivergent people✅ The radio analogy that changed everything for my clients✅ How to redefine fitness success on your own terms✅ Why 10 minutes of stretching absolutely counts as exercise📖 SHOW NOTES: Read the full episode breakdown with actionable tips: https://www.notsotypicalfitness.co.uk/blog/episode-7-show-notes I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4 Ready to work with me or want support as a neurodivergent woman in fitness?Visit my website: https://www.notsotypicalfitness.co.uk/ Find me on socials:TikTok: https://www.tiktok.com/@rhiannoncooperpt LinkedIn: https://www.linkedin.com/in/rhiannonc/ Podcast: *Not So Typical Fitness* – wherever you get your podcasts!🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainerEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailWhat if the hardest part of going to the gym isn't the workout itself? In this episode, Rhiannon Cooper shares how executive dysfunction creates unexpected barriers to fitness that most people never consider.As someone diagnosed with autism and ADHD, Rhiannon reveals how seemingly simple tasks like showering can become major obstacles—and why these challenges have nothing to do with laziness or lack of motivation. Learn how executive function impacts everything from remembering gym clothes to the mental exhaustion of transitioning between environments.Plus, discover five practical strategies to work WITH your brain rather than against it: Pre-packing your gym bagSetting super low pressure goalsCreating flexible routinesUsing visual cues and remindersRewarding behaviour, not just resultsWhether you're neurodivergent or just curious about executive function, this episode offers genuine insights and practical solutions for making fitness more accessible.--- Hi, I'm Rhiannon a qualified Personal Trainer with autism and ADHD. I'm breaking down barriers in the fitness industry for anyone who feels that they don't belong. I've here to tell you that you do.Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to prioritise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4 Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailYour mental health can be your emergency — and that means you can leave the gym if you need to. No guilt. No shame.In this episode, Rhiannon discusses making fitness accessible for neurodivergent people, addressing everything from executive dysfunction to sensory overload at the gym. Learn practical strategies for overcoming mental barriers and why it's perfectly okay to prioritise your mental health, even if that means leaving early or adapting your workout. If this resonates with you, please share with someone who needs it 💖In this episode of the Not So Typical Fitness Podcast, I’m diving into what it actually takes to mentally and emotionally prepare for a workout — especially when you're neurodivergent. From task paralysis to sensory overload, and even the overwhelming pressure to "just push through"... this is a safe space where we unpick all of it.I'll share how I prep gym sessions around my brain, not just my body — and how I coach my clients to do the same. You’ll hear:The real struggles behind getting to the gymWhy flexibility in your fitness plan is a non-negotiableHow to build your own mental health toolkitAnd yes — why you always have permission to leaveWhether you're autistic, ADHD, overwhelmed, or just need to hear that fitness can work with your brain (not against it), this episode is for you.Visit My Website: www.notsotypicalfitness.co.ukConnect on LinkedIn: https://www.linkedin.com/in/rhiannonc/Instagram: https://www.instagram.com/rhiannoncooperpt/Email: [email protected]:00 Your Mental Health Can Be Your Emergency00:34 Welcome to Not So Typical Fitness01:47 Preparing for a Workout (Mentally + Physically)02:20 The Biggest Weight Is Your Own Mind03:07 Flexible Plans for Real Brains04:47 All-or-Nothing Thinking & Neurodivergence05:29 What Counts As Movement? Small Wins Matter06:48 Toxic Fitness Culture vs Inclusive Coaching08:34 When Even Showering Feels Impossible10:45 Sensory Overload After the Gym13:01 Standing to Record: Flexibility in Action14:00 Anticipating Struggles Before They Happen15:07 Health Includes Mental Health16:50 Task Paralysis: The Car Scroll Struggle18:48 Planning Micro-Steps to Start20:25 Decision Paralysis at the Cardio Machines21:25 When It's Too Much: You Can Always Leave24:22 Real Life Flexibility: Ending the Episode Early25:17 Final Thoughts & Ask for Support🎧 Listen and subscribe for more honest, empowering chats about fitness, mental health, and neurodivergence.📣 Tag a friend who needs this reminder: You’re allowed to do things differently.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailFeeling anxious about stepping into a gym? You're not alone. In this episode of Not So Typical Fitness, host Rhiannon Cooper—personal trainer, neurodivergent advocate, and gym anxiety survivor—breaks down the fears, sensory challenges, and misconceptions that make gyms feel overwhelming.From dealing with noise sensitivity to finding confidence in new environments, Rhiannon shares practical strategies to make fitness more accessible. Whether you're struggling to walk through the door or unsure how to navigate gym equipment, this episode provides the insights and encouragement you need to take that first step.0:00 Introduction to the Podcast0:38 What is Gym Anxiety and Why It Matters2:02 Why Gym Anxiety Is Common for Everyone3:29 Misconceptions About Who "Belongs" in a Gym4:55 My Personal Experience with Gym Anxiety7:35 Building Routines to Manage Anxiety9:00 Dealing with Noise Sensitivity in Gyms10:32 The Importance of Knowing Gym Layout in Advance12:30 Common Sensory Triggers in Gym Environments15:35 Overcoming Fear of Judgment16:58 Acknowledging Struggles and Preparing for Success18:12 Practical Coping Strategies for Neurodivergent Gym-Goers19:17 Navigating Equipment and Workout Planning21:31 Using Sunflower Lanyards and Identifying Needs22:23 Working with a Personal Trainer for Support24:19 Progress Takes Time: From Anxiety to PT26:12 Share Your Experiences and Strategies27:57 Celebrating Small Wins on Your Fitness Journey29:00 Final Thoughts on Making Fitness Accessible Subscribe and follow for weekly tips to make your fitness journey smoother and more accessible. Not So Typical Fitness is about finding strength in who you are, not about fitting in or looking good.LinkedIn:  https://www.linkedin.com/in/rhiannonc/ Instagram:  https://www.instagram.com/rhiannoncooperpt/ Email: [email protected] #NeurodivergentFitness #GymTips #InclusiveFitness #ADHD #Autism #PersonalTrainingEver had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailIn this episode, I break down the often-overlooked importance of gym inductions, especially for neurodivergent individuals and those who feel traditional fitness spaces weren't designed for them. I'm Rhiannon Cooper a personal trainer with a difference.What You'll Learn:Why gym inductions are valuable even when they're optionalWhat actually happens during a typical gym inductionHow to prepare for your induction if you're feeling anxiousPractical tips on what to wear and bringBest times to schedule your induction for a more comfortable experienceAs someone diagnosed with autism and ADHD at 30, Rhiannon shares her personal journey from feeling out of place in fitness spaces to becoming a qualified personal trainer. She explains how gym inductions can help expand your comfort zone and build confidence in an unfamiliar environment.Subscribe and follow for weekly tips to make your fitness journey smoother and more accessible. Not So Typical Fitness is about finding strength in who you are, not about fitting in or looking good.LinkedIn: https://www.linkedin.com/in/rhiannonc/Instagram: https://www.instagram.com/rhiannoncooperpt/ Email: [email protected] Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailWhat happens when you discover at age 30 that your brain is wired differently? In this vulnerable episode, I share my emotional journey to receiving my autism and ADHD late diagnosis as an adult woman, and how it fundamentally changed my understanding of myself.For years I struggled without knowing why things felt harder for me. Why I was overwhelmed in situations others found easy, why I couldn't "just fit in," and why I felt so different. I discuss the workplace experience that triggered my diagnosis search, navigating the healthcare system to get answers, and the complex mix of validation and grief that came with finally understanding my neurodivergent identity.This episode explores:Growing up "quirky" without understanding whyThe hidden presentation of ADHD in womenNavigating medication and treatment optionsThe unexpected emotional impact of late diagnosisWhy knowing you're different provides freedomWhether you're questioning your own neurodivergence, already diagnosed, or supporting someone who is, this episode offers perspective on the life-changing impact of understanding your neurotype. As I continue to learn about my autistic and ADHD brain, I've discovered that acceptance is the first step toward living authentically.Connect with me: LinkedIn: https://www.linkedin.com/in/rhiannonc/Instagram: https://www.instagram.com/rhiannoncooperpt/ Email: [email protected] ♻️ Share this with someone who needs to it so that they know they're going to be OK as they navigate their diagnosis journey.Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE

Send us Fan MailIn the first episode of Not So Typical Fitness, Rhiannon Cooper shares her personal journey into fitness, highlighting her struggles with weight, mental health, and neurodivergence. As a late-diagnosed autistic individual with ADHD, Rhiannon discusses the challenges she faced in the fitness industry and her desire to create a more inclusive environment. She emphasises the importance of small, manageable changes in health and fitness, advocating for a supportive community that recognises the unique experiences of neurodivergent individuals. Hear personal anecdotes and how Rhiannon aims to inspire others to prioritise their health in ways that work for them, fostering a sense of belonging in the fitness world.Connect on socials and be sure to subscribe to the podcast!Instagram: ⁠https://www.instagram.com/rhiannoncooperpt/ ⁠YouTube: ⁠https://www.youtube.com/@RhiannonCoop ⁠Email: ⁠[email protected] Ever had a panic attack in the gym car park?You're not alone. Our complete guide to overcoming gym anxiety reveals why gyms feel so overwhelming for anxious people—and shares 7 proven strategies that actually work.The 5 real barriers that make gyms intimidatingPractical strategies for sensory overload & social anxietyWord-for-word gym etiquette scriptsA realistic 4-week confidence-building planRead the Complete Guide HERE