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Welcome to not so typical fitness, the podcast that breaks down barriers in health and fitness for neurodivergent minds. Hosted by Rhiannon Cooper; a qualified AuDHD (autistic ADHD) personal trainer, advocate, and lifelong misfit in the fitness industry, this solo podcast dives deep into the realities of navigating fitness as a late diagnosed autistic and ADHD woman.
From personal struggles to industry insights, Rhiannon shares her journey of weight loss, gym anxiety, and making fitness work for you, not against you. No toxic hustle culture, no shame; just honest conversations, practical advice, and a whole lot of “I wish someone had told me this sooner” moments.
If you've ever felt like the gym wasn’t built for you, like workouts should come with a user manual, or like traditional fitness advice just doesn’t fit, you’re in the right place.
18 Episodes
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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 look...
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 unders...
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 t...
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:...
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 wha...
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 experie...
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 w...
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 "ba...
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 actionWhy traditional meal prep advice fails neurodivergent brainsMoving from shame to survival mode acceptanceThe Three ...
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:...
Have 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 people 00:33 Have you ever loved fitness then hated it? (The burnout question) 01:38 My fitness burnout story: From "gym girl era" to breaking point...
🎯 Why "No Pain No Gain" Doesn't Work for Neurodivergent People If 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 this 02:15 - The problem with "no pain no gain" 05:30 - Discomfort vs. danger: How to tell the difference 08:45 - W...
What 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 t...
Your 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, plea...
Feeling 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 unsu...
In 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 ...
What 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 m...
In 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...
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