You'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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

In 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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

This 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 Journeys
03:38 Understanding Gym Anxiety and Its Impact
08:13 Deciding Between Home Workouts and Gym Sessions
13:25 Overcoming Decision Paralysis in Fitness
20:00 Taking Action: Starting Your Fitness Journey
22:24 A New Chapter

FREE RESOURCE
Download 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 #PersonalTrainer

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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Ever 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 nuance
• The dangers of “no pain, no gain” and the shame it breeds
• Why cycle‑aware and energy‑aware programming matters
• What it looks like to build flexible plans: plan A, B, and C
• How 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. —Rhiannon

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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Are 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 Kojo

If 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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Do 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 experience
The reality of gym anxiety and sensory overwhelm
Her own journey from 24 stone and unhappy to feeling at home in the gym
How fitness spaces need to change to support people who are neurodivergent or struggling with mental health
A reminder that showing up—even for 5 minutes—is a valid and powerful win

This 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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Some 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 too

If 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: @rhiannoncooperpt

LinkedIn: ⁠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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Progress 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 progress

Why fitness journeys look more like a heart rate monitor than a straight line

Reframing "backwards steps"

Understanding that temporary setbacks don't erase your progress

The power of plateaus

How maintenance phases build lifelong confidence and habits

Invisible progress

Celebrating wins that don't show up on scales or in gym PRs

What's one small win you've experienced this week that nobody saw but meant everything to you?

Connect with the Community

Join 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 #PersonalTrainer

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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Episode Overview

This 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 Covered

The Reality of Food Decision Fatigue

• The "fridge stare" phenomenon - opening, staring, closing without action
• Why traditional meal prep advice fails neurodivergent brains
• Moving from shame to survival mode acceptance

The Three Pillars: Low Effort, Low Waste, Low Pressure

1. Freezer-First Strategy

• Freeze everything possible immediately after shopping
• Batch cook small portions and freeze extras
• Pre-cut vegetables, cooked rice, pasta, and beans all freeze well
• Prevents food waste and reduces guilt

2. Zero Brain Power Backup Plans

• Create an emergency food box with pasta packets and sauce
• Stock microwave rice in different flavors
• Keep single-portion options like tinned soup
• Identify your "safe meal" (host's example: microwave rice + grated cheese)

3. Permission for Repetition

• Eating the same safe meal repeatedly is perfectly fine
• Balanced doesn't mean varied - consistency can be healthy
• Remove pressure to be creative with every meal

Practical Action Steps

This Week, Try One:

1. Freezer Audit: Put anything freezable in the freezer immediately
2. Batch Extra: Make one extra portion when cooking and freeze it
3. Emergency Box: Create a zero-effort meal kit
4. Safe Meal ID: Identify your go-to balanced easy meal
5. Simple Planning: Write down 3-5 meal ideas you actually enjoy

Key Mindset Shifts

• You're not broken - struggling with food decisions is common
• Survival meals are wins - eating something balanced beats not eating
• Planning = self-compassion - not rigidity or perfection
• Repetition is fine - consistency can be healthier than variety
• Progress over perfection - small improvements compound

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...

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

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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE

Gym 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 problem
00:35 About me: Autistic/ADHD personal trainer's perspective
01:01 Why gyms aren't accessible for neurodivergent people
01:43 The business opportunity: Serving an overlooked market
02:14 Sensory barriers: Music, lighting, crowding that drive members away
02:57 The mirror problem: Why your gym layout causes anxiety
03:36 Environmental vs. motivation issues: It's not laziness
04:46 Physical vs. neurological accessibility: What you're missing
05:16 Invisible barriers costing you memberships
06:16 The bathroom problem: Why small details matter
06:50 Induction failures: How jargon and assumptions lose clients
08:17 Hidden barriers that are easy and inexpensive to fix
08:46 The costly assumption: "Members should already know"
09:22 Why my induction process works for everyone
10:33 My gym consultancy vision: Neuro-inclusive auditing
11:04 The accessibility wish list: Simple, affordable solutions
12:09 Quiet hours: An untapped membership opportunity 
12:42 Video guides and flexible induction options
13:25 Staff training on neurodivergent communication
14:09 Creating a culture of diverse learning styles
14:31 The business case: Accessibility = retention
14:54 The loyalty factor: Why neurodivergent members stay longer
15:20 Call to action: Share with gym owners and designers

As 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 

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 intimidating
• Practical strategies for sensory overload & social anxiety
• Word-for-word gym etiquette scripts
• A realistic 4-week confidence-building plan

Read the Complete Guide HERE