the not so typical fitness podcast

Rhiannon Cooper
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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.

  1. 018: You're not lazy! Your nervous system is just overwhelmed

    6D AGO

    018: You're not lazy! Your nervous system is just overwhelmed

    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

    6 min

  2. 11/05/2025

    Navigating Late Autism and ADHD Diagnosis: A Neurodivergent Journey

    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

    16 min

  3. 07/30/2025

    016: Gym Anxiety... How to Start When Fear Is Holding You Back

    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

    22 min

  4. 07/22/2025

    015: The Problem with 8-Week Shreds (and What to Do Instead)

    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 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. —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

    19 min

  5. 07/16/2025

    014: Too Scared to Join a Fitness Class

    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

    18 min

  6. 07/09/2025

    013: Do You Need to Lose Weight Before Joining a Gym?

    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

    15 min

  7. 07/01/2025

    012: The Problem with Going Fully Online as a Personal Trainer

    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

    16 min

  8. 06/17/2025

    011: Progress Isn't Linear (And That's Not a Failure)

    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

    9 min
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About

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.

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